Workout of the Day “Half Angie” For time: 50 pullups 50 pushups 50 situps 50 squats Complete all reps of one movement before moving on to the next; complete the movements in the order they are listed. Post your scores…

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Workout of the Day Overhead Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme MWF A.M. Hang Power Clean Find your 5 rep max. Use a 5-5-5-5-5 rep scheme. Post your scores to the Whiteboard. Transfer your data…

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Workout of the Day “Fight Gone Bad” Three rounds** of: Wallball, 20 pound ball, 10 ft target* (Reps) Sumo deadlift high-pull, 75 pounds* (Reps) Box Jump, 20″ box* (Reps) Push press, 75 pounds* (Reps) Row, damper 10* (Calories) *Shown here…

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Workout of the Day “Wendler Test” 10RM to 5RM of: Clean and Jerk Based on the Wendler projections, load the commensurate amount of weight on the bar for each RM effort, starting at 10 and working toward 5. Note either…

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Workout of the Day Weekend Partner WOD! Row 15 minutes for distance While one partner is on the rower, the other must pull a weighted sled from the spot where the rower is to a turn-around point 25 meters away…

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Workout of the Day Front Squat Find your 5 rep max. Use a 5-5-5-5-5 rep scheme Compare to 151119 Transfer your data from here. MWF A.M. Push Press Find your 5 rep max. Use as many attempts as needed to…

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Workout of the Day 5 rounds for time of: 10 back squats 6 split jerks, alternating legs on each landing Use the same weight for back squats as for the split jerks Rx weights: Level 4=65#; Level 3=55#; Level 2=35#;…

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MWF 1:00pm Deadlift Find your 3 rep max. Use a 3-3-3-3-3 rep scheme   MWF 7:30am Sumo Deadlift Find your 10 rep max. Use a 10-10-10-10 rep scheme   MWF 6:15am Back Squat Find your 5 rep max. Use a…

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Workout of the Day “Running Fran-tic” For time: 21 thrusters 21 pullups 400m run 15 thrusters 15 pullups 400m run 9 thrusters 9 pullups 400m run Use Wendler’s formula listed on your CF Whiteboard profile under “Thruster” to determine the…

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Workout of the Day “Baseline” For time: 500m Row 40 air squats 30 abmat sit-ups 20 hand release push-ups 10 pull-ups Post your scores to the Whiteboard. Transfer your data from here.  

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