Category: CF Games

EMOM for 10 mins: Power Snatch then Power Clean and Jerk

Every 1 min for 10 mins do:
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Snatch, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min
1 Power Clean & Jerk, pick load, 1 min

SRCF “Stop the Slop 3.0”

For time:
Run, 400 m
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Snatches, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
10 Power Clean & Jerks, 135/95 lbs
30 Air Squats
20 AbMat Sit-ups
10 Push-up (hand release)s
5 Chest-to-bar Pull-ups
Run, 400 m

Team WOD: FT: Double DB Devil Press and Double DB Step Ups

For time:
10/8 Partner Calorie Rows
— then —
100 Double Dumbbell Devil Press, 35/20 lbs
100 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in

Solo WOD: AMRAP 15 mins: Double DB Devil Press, Double DB Box Step-ups, and Row Cal

Complete as many rounds as possible in 15 mins of:
4 Double Dumbbell Devil Press, 35/20 lbs
6 Double Dumbbell Box Step-ups, 35/20 lbs, 20 in
10/8 Row Calories

Hang Power Clean 2-2-2-2

Hang Power Clean 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

Pt. 1: Alt EMOM 15 mins: Run, Hang Power Cleans, and Wall Balls

Every 1 min for 15 mins, alternating between:
Run, 100 m
10 Hang Power Cleans, 135/95 lbs
12 Wall Balls, 20/14 lbs

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run, 200 m
70 Front Squats, 95/65 lbs
70 Hand Release Push-ups
70 Kettlebell Swings, 53/35 lbs
Partner Run, 200 m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run, 200 m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run, 200 m
30 Front Squats, 95/65 lbs
30 Hand Release Push-ups
30 Kettlebell Swings, 53/35 lbs
Run, 150 m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run, 100 m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Bench Press 3-3-3

Bench Press 3-3-3

Use the heaviest weight you can for each set.
Rest as needed between sets.

Toes-to-bars: 3x Max Rep

Toes-to-bars 3x max rep

Rest as needed between sets.

4 RF-ME: Run, Bench Press, and Handstand Push-ups

4 rounds for max reps of:
Run, 300 m, 2 mins
max rep Bench Press, 135/95 lbs, 1 min
max rep Handstand Push-ups, 1 min
Rest 1 min

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

Opt. 1: 10 RFT: Muscle-ups and Wall Balls

10 rounds for time of:
3 Muscle-ups
10 Wall Balls, 20/14 lbs

Opt. 2: 10 RFT: C2B Pull-ups and Wall Balls

10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

Opt 1: Mini-McGhee

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Opt. 2: McGhee

Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

E2MOM for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 12 mins.

3 RFT: Run, Clean & Jerks and Toes-to-bars

3 rounds for time of:
Run, 400 m
10 Clean & Jerks, 115/75 lbs
20 Toes-to-bars

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Kettlebell Swings and Run

For time:
50 Kettlebell Swings, 53/35 lbs
Run, 400 m
40 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Kettlebell Swings, 53/35 lbs
Run, 400 m
20 Kettlebell Swings, 53/35 lbs
Run, 400 m
10 Kettlebell Swings, 53/35 lbs
Run, 400 m