OUR
WODS

OUR
WODS

2/16/2018

Squat Cleans
2-2-2-2-2RM

4 Rounds for Time:
10 Chest to Bar Pull-ups
10 Right Arm DB Push Press 50/35
10 Left Arm DB Push Press 50/35
10 Squat Cleans 135/95
_____________
CF Basics
For Time:
Row 1000 m
25 DB Push Press 30/20×2
Row 800 m
20 DB Push Press 30/20×2
Row 600 m
15 DB Push Press 30/20×2
Row 400 m
10 DB Push Press 30/20×2
Row 200 m
5 DB Push Press 30/20×2

2/15/2018

5 Min EMOM:
3 Hanging Power Snatch +
3 Snatch Balance @60%1RM Snatch

For Time:
50 Calorie Row
50 Double Unders
50 Burpees
50 Double Unders
50 KB Swings 53/35
_____________
CF Basics
Front Squats
10-10-10

For Time:
21 Calorie Ski Erg
then 21-15-9 of:
KB Swings 44/26
Goblet Squats 44/26
SDLHP’s 44/26

2/14/2018

CF Open 11.5
20 Min AMRAP:
5 Power Cleans 145/100
10 Toes to Bar
15 Wall Balls 20/14

MOD WOD
20 Min AMRAP:
5 Power Cleans 95/65
10 Toes to Pole
15 Wall Balls 20/12

2/13/2018

CF Open 13.2
10 Min AMRAP:
5 Shoulder to OH 115/75
10 Deadlifts 115/75
15 Box Jumps 24″/20″

NOT for Time:
10-8-6-4-2 of:
Strict Pull-ups
Ring Dips or Push-ups
______________
CF Basics
Tabata Plank Hold
Tabata Scissor Kicks

For Time:
Row 500 m
40 Thrusters 45/35
30 Push-ups
20 Burpees
10 Thrusters 45/35

2/12/2018

Back Squats
12 reps @ 60%5RM
9 reps @ 75%5RM
6 reps @ 90%5RM

For Time:
45 Ski Erg Calories
then 21-15-9 of:
Hanging Power Snatch 95/65
Bar Facing Burpees
_____________
CF Basics
Hanging Power Clean
3-3-3-3-3

CF Open 13.2 – Scaled
10 Min AMRAP:
5 Shoulder to OH 75/55
10 Deadlifts 75/55
15 Box Jumps 24″/20″

12/15/2017

“Hammer”
5 Rounds for Time:
5 Power Cleans 135/95
10 Front Squats 135/95
5 Push Jerks 135/95
20 Pull-ups
Rest 90 seconds between each round
_____________
CF Basics
4 Min AMRAP:
7 Pull-ups
7 Paralette Dips

– Rest 2 Min –

4 Min AMRAP:
7 Deadlifts 135/95
7 Paralette Dips

– Rest 2 Min –

4 Min AMRAP:
7 Pull-ups
7 Deadlifts 135/95

12/14/2017

Hanging Squat Snatch
5 reps @ 50%1RM
4 reps @ 60%1RM
3 reps @ 70%1RM
2 reps @ 80%1RM
1 rep @ 90%1RM

10 Min AMRAP:
5 Deadlift 225/155
10 Ring Dips
15 Box Jumps 24″/20″
____________
CF Basics
7 Min EMOM:
3 Clean and Push Jerk @ AHAFA

For Time:
18 Thrusters 75/55
15 Calorie Assault Bike
12 Thrusters 75/55
9 Calorie Assault Bike
6 Thrusters 75/55
3 Calorie Assault Bike

12/13/2017

For Time:
Run 600 m
60 Sit-ups
50 KB Swings 53/35
Run 400 m
40 Sit-ups
30 KB Swings 53/35
Run 200 m
20 Sit-ups
10 KB Swings 53/35
*20 Min Cap
_____________
CF Basics
4 Rounds, 1 Min Each for Max Reps:
Box Jumps 24″/20″
Med Ball Cleans 20/14
Mountain Climbers
Toes to Pole
Rest

12/12/2017

Back Pause Squats
5×3 @ 75% 5RM
3 sec pause in bottom of squat

For Time:
21 Thrusters 95/65
18 Calorie Assault Bike
15 Thrusters 95/65
12 Calorie Assault Bike
9 Thrusters 95/65
6 Calorie Assault Bike
_____________
CF Basics
20 Min AMRAP:
10 Ground to OH w/plate 45/35
10 Burpees onto plate 45/35
10 Squats w/plate 45/35

12/11/2017

5 Rounds for Max Rep Clean and Jerk:
In a 2 Min window:
Row 350/300 m
Max Rep Clean and Jerks 135/95
Rest 2 Min
*modify to Row 300/250 m and 95/65
______________
CF Basics
Front Pause Squats
5-5-5

5 Rounds for Time:
25 Squats
20 Sit-ups
15 Push Press 45/35

12/9/2017

Partner WOD
16 Min AMRAP:
3 Toes to Bar
4 Box Jump Overs 24″/20″
5 Thrusters 115/75
4 Box Jump Overs 24″/20″
3 Toes to Bar

*Partners alternate rounds

12/8/2017

“The Chief”
5 Rounds, Rest 1 Min between Rounds:
3 Min AMRAP:
3 Power Cleans 135/95
6 Push-ups
9 Squats
____________
CF Basics
Shoulder Press
5-5-5

For Time:
40 Lunges w/Med Ball OH 20/14
80 Sit-ups
40 Lunges w/Med Ball OH 20/14

12/7/2017

Push Press
3-3-3-3-3RM

For Time:
50/40 Calorie Row
75 Double Unders
25 Sandbag G2S 100/70
75 Double Unders
50 Wall Balls 20/14
____________
CF Basics
Back Squat
5-5-5

For Time:
21-15-9 of:
Deadlifts 165/115
Goblet Squats 53/35

12/6/2017

Every 2 Min for 5 Rounds:
5 Back Squats +
3 OH Squats @ 80% 3RM OHS

6 Min AMRAP:
1-2-3-4-5-6… of:
Bar Muscle-ups
Deadlifts 315/215
____________
CF Basics
For Time:
60/45 Calories Assault Bike
Run 400 m
60 Box Step-ups 24″/20″
Run 400 m
60/45 Calorie Row

12/5/2017

5 Rounds for Max Load:
5 Deadlifts
5 Hanging Squat Cleans
5 Push Jerks
5 Front Squats
*Must be unbroken to count
*Score is 5 rounds combined
_____________
CF Basics
Deadlift
5-5-5

3 Rounds for Time:
21 Wall Balls 20/12
15 Power Cleans 115/75
9 Burpees over the Bar

Be Stronger than your Strongest Excuse