“Goat Day” On the Minute x 20: Odd – Movement 1 Even – Movement 2 you pick the movement and the reps READ MORE

Amrap in 20 min of 150 m run 20 med ball cleans 15 HR push ups READ MORE

12 min of the follow complex 1 squat clean + 4 front rack lunge steps + 6 push press rest then complete for time 60-50-40-30-20 Double Unders 30-25-20-15-10 pull ups READ MORE

10 min work on pistols 10 min work on handstand walk rest then amrap in 10 min of: 10 power snatches 115/85 15 bar over burpees READ MORE

teams of 2-3 amrap in 15min of 150m run (together) 40 burpees 30 KB goblet squats (synchronized) 20 cal bike READ MORE

Workout 18.1 Complete as many rounds as possible in 20 minutes of: 8 toes-to-bars 10 dumbbell hang clean and jerks 50/35-lb. dumbbell 14/12-cal. row CFC Judging starts at 4pm on Friday until 8pm or later if needed. READ MORE

amrap in 15 min of: 200m run 40 double unders 10 burpees READ MORE

complete for time 21-15-9 of: power clean 155/105 box jumps pull ups READ MORE

Tabata squats (bottom to bottom) rest then amrap in 12 min of: 30 sit ups 20 deadlifts 135/95 10 one arm (right) overhead lunge steps 50/35 10 one arm (left) overhead lunge steps READ MORE

10 min work up to a heavy squat clean rest then AMRAP 4: 21 Calorie Row 15 Wallballs (20/14) 9 pull ups rest 4 minutes AMRAP 4: 21 Calorie bike 15 Wallballs (20/14) 9 Toes to Bar rest 4 minutes AMRAP 4: 21 burpees 15 Wallballs (20/14) 9 chest to bar Pull-ups READ MORE