Ground to Rack, Hang to Rack, Rack to Overhead

Every thirty seconds for 10 minutes

1 Power Clean

1 Hang Clean

1 Push Jerk

1 Dead-lift to Ground

OH those lunges hurt!

AMRAP in 15 minutes

6 Ring Dips

12 Lunge Steps (95/65)

24 Box Jumps

Cool Down

200 Sit-ups

Squat Clean

Squat Clean

1-1-1-1-1

EMOTM for 10 min

2 Squat Cleans @ 75%

Chopped up and Rested Fran

3 Rounds for time

Rest exactly one minute between rounds

9-6-3

Thrusters (95/65)

Pull-ups

Saturday Team Challenge

In groups of 3
One athlete working, one resting, one holding a body position

200 Push Press (75/55)
200 Overhead Squats (45/35)
200 Flutter Kicks
*one athlete from the group must hold a "boat" position

200 Toe Taps
200 Sumo Dead-lift High Pulls (53/35)
200 Jumping Lunges
*one athlete from the group must hold a "plank" position

Warm Up: Birdie on a Pirch

Bar MU

For time:

50 KB Squats (53/35)

25 Hand Release Push-ups

5 Bar Muscle Ups

40 KB Squats

20 Hand Release Push-ups

4 Bar Muscle Ups

30 KB Squats 

15 Hand Release Push-ups

3 Bar Muscle Ups

20 KB Squats 

10 Hand Release Push-ups

2 Bar Muscle Ups

10 KB Squats

5 Hand Release Push-ups

1 Bar Muscle Up

Death By Strict Pull-ups

EMOTM for 15 minutes

Perform one strict pull-up the first minute, two during the second minute, three during the third minute, and continue until fifteen pull-ups during the fifteenth minute. If you are unable to make it until the fifteenth minute, complete 2 Turkish Get-ups for each minute that you failed on (e.g. if you make it only until the tenth minute you must do 10 Turkish Get-ups). 

Burpees n' Dead-lifts

TABATA for 8 minutes

alternating 

Deadlifts @ Bodyweight

Burpees

then....

Max Box Jump

Cards

Power Cleans (115/75)

Plate Sit-ups

Hand Release Push-ups

Candlestick to Stand on One Leg

Strictly for You

10-1 Strict Pull-ups

1-10 Burpee Box Jumps 

then.....

EMOTM for 10 minutes

2 Dead-lifts @ 85% of 1RM

5 Toes to Bar

WOD#1

21-15-9

Power Snatch (75/55)

Double Unders

WOD #2

21-15-9

Sit-ups

Hang Cleans (135/95)

*rest exactly 2 minutes between workouts

Partner Super Saturday

With a Partner:

50 Strict Pull-ups

100 KB Swings (1.5 pood/1 pood)

200 Push Press (75/55)

300 Box Jumps

400 Tuck Ups

500 Double Unders

Strength:

10 Minutes to find 1RM Shoulder to Overhead

CF Main Site WOD from Jan 1st

5 Rounds for time: 

10 Toes to Bar

10 Wall Ball Shots

10 Snatch (75/55)

It's 2013!

For time:

20 Burpees

13 Thrusters (115/85)

20 Burpees

13 Thrusters (105/75)

20 Burpees 

13 Thrusters (95/65)

20 Burpees

13 Thrusters (85/55)

20 Burpees

13 Thrusters (75/45)

Mat Push Madness on New Year's Eve

5 Laps of Mat Pushes

10 Thrusters (135/95)

20 Clapping Push-ups

30 Air Squat 

5 Laps of Mat Pushes

10 Cleans (135/95)

20 Strict Pull-ups

30 V-ups

5 Laps of Mat Pushes

10 Push Press (135/95)

20 Tuck-ups

30 Super Girl/Man Rockers

5 Laps of Mat Pushes

10 Ground to Overhead (135/95)

20 Sit-ups

30 Hollow Body Rockers