2 rounds not for time: 1 Rope climbs or 3 Muscle ups 5 Pistols each leg 10 shoulder taps (slower the better) or max distance handstand walk Accumulate the following for time: 2000m Rowing 800m Sled Pull (115/85) 1 mile run 40 Burpees onto plate Read more »

With a partner, complete as many rounds as possible in 18 minutes of 250m Row 10 Shoulder to Overhead (135/85) 25 Double Unders 10 Pullups 25 Situps Partners alternate movements each round Read more »

1. Every Minute on the Minute for 10 Minutes complete odd: 5 Front Squats @ 65% 1RM even: 5 Eccentric Pullups 2. 21-15-9 Goblet Squats (32/24) Toes to Bar Read more »

Complete as many reps as possible in 20 minutes of the following ladder: 1 Clean and Jerk(155/105) 200m Run 2 Clean and Jerks 200m Run... Continue adding 1 Clean and Jerk each round Read more »

Join Rick at CFA for a 9am WOD Read more »

WORKOUT 15.4 Complete as many reps as possible in 8 minutes of: 3 handstand push-ups 3 cleans 6 handstand push-ups 3 cleans 9 handstand push-ups 3 cleans 12 handstand push-ups 6 cleans 15 handstand push-ups 6 cleans 18 handstand push-ups 6 cleans 21 handstand push-ups 9 cleans Etc., adding 3 reps to the handstand push-up Read more »

1. 3 rounds not for time: 2 Tire Flips with or without a partner --or 5 ring dips/5 negative dips 4 Atlas stones ground to overshoulder 30 second Handstand hold/30ft hs walk 5 Bar muscle ups   2. Complete For time: 1000m Row buy in then 3 Rounds of 400m run 2 Legless Rope Climbs Read more »

1) Every Minute On the minute for 10 rounds Even Minutes :4 Deadlift @65% Odd Minutes: 4 KB Sots Press each arm (Heavy as possible without breaking form) 2) For 7 Minutes complete as many reps as possible of the following adding 1 rep each round of: 1 KB Swing (24/16kg) 1 Box Jump(24/20'') 2 Read more »

Complete 6 Rounds for time of: 3 Snatch (115/75lb) 6 Chest to bar pull ups 12 Wall Ball(20/14lb) 24 Double Unders 100m Run RX+ 3 Snatch 135/85lb 3 Bar Muscle ups 10 wb (30/20lb) 24 DU 100M run Scale- 95/55lb Snatch pull ups 14/10lb wb x2 single unders Read more »