Ryan Mac on the turf. That guy can move.

The Open WOD 3 (max reps C&J in 5 minutes) is my favorite so far by a long shot. The power output is incredible, and it is a lot of fun to watch (and much easier to judge). It’s a CF West kind of workout. Of course, it is no secret that Grace is my favorite of the benchmark WODs. I have also seen a lot of people repeatedly rep very near their clean and jerk PR with this WOD. Great work people.

What have you thought of the Open WODs so far?  Which one do you like the most? Please post to Comments.


Snatch Grip Deadlift

Work up to 1.15xSnatch 1RM


On the minute for 12 minutes:

3 Hang Squat Clean 135/85

5 Clapping Pushups

7 Russian Kettlebell Swings -as heavy as you can.

CFLG badass Billy B, currently at Average Broz’s Gym, continues to hit new highs in his pursuit of Olympic weightlifting success. Here is a recent PR clean and jerk of 330# (at 170 BW)! Billy and Ian (sitting in the background), along with Jocelyn, will be at the Nationals this summer.