Workout of the Day

A.
Assault Bike
Concept 2 Row
Concept 2 Ski

Workout of the Day

A.
Deadlift

B. (repeat)
For time:
25 Deadlifts
25 Hang Power Cleans
25 Front Squats
25 Shoulder to Overhead

Workout of the Day

A.
Bench Press
4-4-4-2-2-2

B.
AMRAP in 15 minutes of:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 Rep sets of;
kettlebell swings 
burpees to target 

👆If you saw a different workout posted last night, and perhaps are disappointed we’re not doing that one 😔, apologies as it was not the correct one. It’ll like make its way back into my mix of “TBD CBT WODs”

Workout of the Day

A.
Back Rack Lunge

B.
”Jackie”
1000m Row
50 Thrusters (45 / 35)
30 Pull-ups

If you have done this CFHQ benchmark workout before and have a time of 8 minutes or less and want a new challenge, consider the following options if you feel you could maintain a similar intensity:

Rx+ 75/55, CTB (12 min cap)
Games: 95/65, bar muscle-ups (15 min cap)

Workout of the Day

A.
”Fight Gone Bad”
Three rounds of:
Min 1) Wall-Balls
Min 2) Sumo Deadlift High Pulls
Min 3) Box Jumps
Min 4) Push Presses
Min 5) Row for Calories
Rest 1 minute 

Workout of the Day

A.
Five rounds of:
30c Ski
20 Toes to Bar
10 Thrusters (135 / 95)

Rest 3 minutes after each round

Rx+ hang squat clean thruster 155/105

Workout of the Day

A.
Deadlifts & Assault Bike

B.
On the minute, for 10 minutes:
4 power cleans
Max box jump overs

Workout of the Day

A.
Bench Press
6-6-6-3-3-3

B. (Repeat)
For time:
1 Lap Around the Block
then
Four rounds of:
15 Chest to Bar Pull-ups
15 Burpees to Target

Workout of the Day

A.
Front Rack Reverse Lunge

B.
AMRAP in 10 minutes
3-6-9-12-15-18-21 etc of
Wall-Balls
Alt DB Snatches

Workout of the Day

A.
In teams of two, alternating full rounds, complete 20 rounds of the following:

8 Toes to Bar
9 DB Push Press
10 Box Jump Overs

While one person works, the other does 15 Abmat Butterfly Sit-ups