WOD

General Warm-up Then..., Clean warm-up Then.., 28min. EMOM: Min. 1) 60 Double Unders Min. 2) 200m Run Min. 3) 2 Rope Climbs Min. 4) 1 Clean and Jerk (Climbing) *Try to hit a max clean and jerk! Start at about 60% and build. *RX+ is Legless rope climbs Then.., 40-30-20-10 Ball Slams 30/20 80-60-40-20 Russian...

Each WOD has a 10min. Time CAP. 2min. rest between sections 3 Rounds: 15 OHS 95/65 (RX+135/95) 400m Run Then.., 3 Rounds: 20 Pull-Ups 20 Bench Press 135/75 (RX+155/85) Then.., 3 Rounds: 25 Wall Balls 20/14 25 Box Jumps 24/20 This should be really fun :) Go hard on each section to get as much...

General Warm--up Then...., 2 Rounds: 5min. EMOM: 15/12 Cal Row immediately into; 5min. EMOM: 10 Deadlifts 225/155 immediately into; 5min. EMOM: 10 HSPU's This is 30min. straight. Stay at each station for 5min., then move to the next. 2 Rounds! RX+ Option: Strict HSPUs 10min. finish... 10 Rounds: 10 Ball Slams 30/20 10 Toes 2...

General Warm-up Then…, 15min for a 2rep max thruster… Then…, “Jackie” For Time: 1000m Row 50 Barbel Thrusters 45/35 30 Pull-Ups Finish with… 12 Rounds: 12 Ball Slams 30/20 12 Push-ups

General Warm-up Then.., For Time: CAP: 15min. 21-15-9 Cal Row Cal Bike 100 Double Unders Then…, 15min. to Build up to a heavy Hang Squat Clean Then…, 3 Rounds: CAP: 15min. 200m KB Farmer Carry 70/53s 21 Russian KB Swings 70/53 12 HSPUs

10min. EMOM Odd: 200m Run Even: 10/7 Cal Bike Then..., Back Squat Every 2min. x 10 Rounds: 3 Back Squats *Share your weights quickly and only go as heavy as you can without failing. *You are welcome to start light and build as gradually as you like. Then..., 10min. AMRAP: 7 Wall Balls 20/14 7...

General Warm-up A Then.., 2 Push Press + 2 Split Jerk In Five Sets Build up to a max effort for this complex. *In between each set complete 20 Russian Twists with the heaviest DB you can. L+R= 1 rep. Then..., 20min. AMRAP: Bench Press to failure 20 Russian KB Swings 88/70+ 400m Run *Bench...

General Warm-up Then.., EMOM x 12min. Odd: 15/12 Cal Row Even: 15 Box Jumps (step down) 24/20 right into; EMOM x 5min. 40sec of Plank (squeeze your butt) 20sec of Rest rest 1min. EMOM x 12min. Odd: 12/10 Cal Bike Even: 15 SDHP’s 95/65 right into; EMOM x 5min. 40sec of Plank (squeeze your butt)…

We are organizing teams for Flex on the Beach, which goes down Saturday, September 15th in Long Beach. Early Bird pricing ends August 26th, so now is the time to sign up. This is a co-ed competition for teams of 4 (2M/2F) with Rx, Scaled and Masters divisions. EVERYONE. EVERYONE at CFG can do this....