- STRENGTH - Bench Press 5 x 5 @ 50% *12-15 Banded Tricep Extensions after each set. - WORKOUT OF THE DAY - For Time: 21-15-9: Front Squats @ (bodyweight) Bench Press @ (bodyweight) Toes [...]

- WEIGHTLIFTING - Snatch 5 x 2 @ 50-60% *do not touch and go reps here. All for quality. -WORKOUT OF THE DAY - 4 Rounds For Time: 25 Box Jumps 10 Hang Power Snatch [...]

- STRICT GYMNASTICS - 5 sets: 5-7 Strict Pull-ups 5-7 Strict Dips *all for quality. Rest as needed in between sets. - WORKOUT OF THE DAY - Crossfit Benchmark : “Fractured Fran” 5 Rounds For [...]

- STRENGTH - Conventional Grip Deadlift 5 x 5 @ 50% *10 DB Glute Bridges after each set. *Do not touch and go the reps. Reset at the bottom. - WORKOUT OF THE DAY - [...]

- STRENGTH - Back Squat 5 x 6 @ 50% *Perform 10 Goblet DB Bulgarian Split Squats after each set. (5 per leg) - WORKOUT OF THE DAY - For Time: 750/500 Meter Ski 75 [...]

- WORKOUT OF THE DAY - For Time - in Teams of 2: 100/80 Cal Echo Bike 90 Box Jump Overs (24/20 in) 80 Kettlebell Swings (53/70) 70 Alt DB Power Snatch (50/70) 60 Wall [...]

- GYMNASTICS TEST - Max Effort Unbroken HSPU *Rest 3:00 minutes Max Effort Unbroken Push-ups *take your time warming-up, get some reps in to ensure quality & efficiency of movement, rest and then go for [...]

- STRENGTH - 4 sets: 12 Double DB Bulgarian Split Squats (6 per leg) 14 Single DB Step-ups (7 per leg) 16 Banded Pull Throughs *back foot elevated on bench or box. *rest as needed [...]

- BIKE TESTING - 50/40 Calorie Bike For Time: *goal = men under 2:00 / women under 2:35 *Go hard, empty the tank here - WORKOUT OF THE DAY - “2014 CF GAMES EVENT #7: [...]

- WORKOUT OF THE DAY - Part A: Clean and Jerk Speed Ladder With a running clock: Min 0-2: 15 Clean and Jerk @ 95/135 2:00 min rest (2:00-4:00) Min 4-6: 12 Clean and Jerk [...]