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Crazy Cluster Build Up E3MOM Cluster 1 = 3 Shoulder to 0verhead – 5 Hang Clean – 7 Deadlifts Cluster 2 = 6 Deadlifts – 4 Hang Cleans – 2 Shoulder to Overhead Cluster 3 = 2 Shoulder to Overhead – 3 Hang Clean – 4 Deadlifts Cluster 4 = 3 Deadlifts – 2 Hang […]

Squat Snatch Build Up E2MOM 3 – 1 – 2 – 1 – 2 – 1 – 1 CF Games 2019 WOD 1 First Cut4 Rounds For Time: 400m Run3 Rope Climbs 15′ RX+ Legless MRX 2 to15′ or 3 to 10′ 7 Squat Snatches 135/95 RX+ 185/130 MRX 95/65 Core & Handstand Development 1min HandStand /

“TAYLOR” 4 Rounds For Time: 400m Run 5 Burpee Muscle-Ups**Wear a 20/14lb Vest if able** U.S. Army Specialist David Wayne Taylor, 20, of Dixon, Kentucky, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, died in Kandahar province, Afghanistan on March 29,

Team WOD For Time: Buy-in = 48 Calorie Row or Assault Bike (1 Athlete works 1 athlete holds bar top of deadlift, switch as needed)24 Deadlifts (synchronized) 24 Box Jump Overs (alternating partner) 24 WallBall Sit-ups (partner passing) 16 Hang Power Cleans (synchronized) 16 Box Jump Overs (alternating partner) 16 Toes to Bar (synchronized) 12 Deadlifts

Front Squat build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3reps – 10rep max attempt 4min AMRAP: 12 WallBall Shots 20/14lbs to 10/9′ MRX 20/10 to 9′ 10/8 Calorie Row or Assault Bike Rest 4min 4min AMRAP: 4 Thrusters 135/95 RX+ 155/105 MRX 95/65 8 Over the Bar Burpees *Athletes choice which

12min EMOM Death by Muscle-Ups to Chest to Bar Pull-Ups to Pull-Ups DB Challenge =Min 1 = 1 Muscle-Up or C2B Pull-Ups or Pull-Ups Min 2 = 2 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 3 = 3 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 4 = 4 Muscle-Ups or C2B Pull-Ups or Pull-Ups Min 5 = 5 Muscle-Ups or C2B Pull-Ups or Pull-UpsMin 6 = 6 Muscle-Ups or C2B Pull-Ups or Pull-UpsMin 7-8-9-10-11-12 **Once you Fail or Fall

Bench Press build up for 10 Rep Max E3MOM 10 – 5 – 2 – 1/3 – 10rep max attempt 9min AMRAP: 9/6 Barbell Push-Ups MRX Push-Ups3 Hang Squat Cleans 155/105 RX+ 185/125 MRX 115/75 3 Shoulder to Overhead 3 Bar Facing Burpees *can thruster into 1st S2O* Core & Chest Development 1min L-Sit Hold

HERO WOD “JOSHIE” 3 Rounds For Time:21 Dumbbell/Kettlebell Snatch Right Arm21 L Pull-Ups MRX Strict Pull-Ups21 Dumbbell/Kettlebell Snatch Left Arm21 L Pull-Ups MRX Strict Pull-Ups KBs = 20/12kgs RX+24/16kgs MRX 12/8kgs DBs = 40/25lbs RX+ 50/35 MRX 30/15lbs In honor of Army Staff Sergeant Joshua Whitaker, 23, of Long Beach, CA who was killed in

“Me Love You Long Time Rev 1” by DB For Time: 16 Deadlifts 115/75 RX+ 135/95 MRX 95/651600m Run16 Handstand Push-Ups or 16 Shoulder to Overhead RX+ 16 Strict HSPU 12 Left Arm Lateral Deadlifts12 Right Arm Lateral Deadlifts1200m Run12 Handstand Push-Ups or 12 Shoulder to Overhead RX+ 12 Strict HSPU 8 Left Arm Lateral Deadlifts8 Right Arm Lateral

Push Press with Split Jerks E2:30MOM 5 Push Press – 3 Split Jerk – 3 Push Press – 2 Split Jerk – 2 Push Press – 1 Split Jerk 14min AMRAP: 7 Shoulder to Overhead 135/95 RX+ 165/115 MRX 115/75 7 Toes to Bar14 Calorie Assault Bike or Row or 200m Run (14pts) Shoulder / Core Development Handstandwalk 15′