WOD 1 -  Complete 3 power cleans on the minute for 10 minutes (70-80% of your 1RM) Rest 10 minutes WOD 2 -  Complete 5 rounds for time of: 3 deadlifts (315/205#, NTE 75% of…

Complete 5 rounds for time of: 10 front squats (70% 1 rep max) 1/2 gasser (100 yd sprint) WOD Notes:  Compare to CFFB 130708.

Complete 8 rounds for time of: 5 DB thrusters (50/35#) 10 Russian Twist (45/25# plate) 15 Kettlebell swings (70/53#) * Rest 30 seconds between rounds WOD Notes: The thrusters should be heavy, but you should…

Weighted Pull Up 5-5-5-5-5 Then Sprint work: 2x20 yd sprint  (1 every 20s) Rest 30s 4x30 yd sprint (1 every 30s) Rest 30s 10x10 yd flying sprint (1 every 30s) WOD Notes:  There should be no…

"Quarter Gone Bad" Five rounds for total reps of: Thrusters (135/95#), 20 seconds Rest 40 seconds Weighted pull ups (50/30#), 20 seconds Rest 40 seconds Burpees, 20 seconds Rest 40 seconds WOD Notes: WOD (slightly…

Complete 5 rounds for time of: 5 power cleans (225/135# NTE 90%) 1/2 gasser farmer carry (AHAP) WOD Notes:  Farmer carry should be done As Heavy As Possible with DB or KBs.  A 1/2 gasser…

"The (Front) Mooch” As many rounds as possible in 9 minutes of: 3 Front Squats (205/135) 6 Pull Ups 9 Push Ups WOD Notes: This WOD was adapted from CF Football's "The Mooch" on 130608.…

5 rounds of: 2 snatch pulls (90% snatch) rest 30 seconds 10 lateral box jumps (24/20") rest 30 seconds WOD Notes: Focus on achieving triple extension on snatch pull and pulling the bar as high…

Complete 4 rounds, with 1 minute at each station: Sit up med ball throws (20/14#) Push ups Ring rows Banded good mornings (G/P) WOD Notes: You will get a 1 minute rest between rounds. Med…

Complete 4 rounds (for max weight, not for time). Each round consists of 6 cycles of: DB hang power clean DB front squat DB push press DB lunge right DB lunge left WOD Notes: Rest…