OUR
WODS

OUR
WODS

7/28/2018

Partner WOD
For Time:
10-9-8-7-6-5-4-3-2-1 of:
Thrusters 95/65
Burpees over the Bar

*P1 does 10 thrusters, P2 does 10 thrusters, P1 does 10 burpees, P2 does 10 burpees, P1 does 9 thrusters, P2 does 9 thrusters…

7/27/2018

Strict Chin-ups
1st min do 2 Chin-ups
2nd min do 4 Chin-ups
3rd min do 6 Chin-ups
keep going as long as possible…

4 Rounds for Max Reps
:40 sec Work / :20 sec Rest:
DB Box Step-ups 24″/20″ 35/20×2
Push-ups
Toes to Rings
____________
CF Basics
For Time:
25 Calorie Ski Erg
25 Hang Power Cleans 75/55
25 Push Press 75/55
75 Sit-ups
25 Push Press 75/55
25 Hang Power Cleans 75/55
25 Calorie Ski Erg

7/26/2018

5 Rounds for Max Load:
4 Deadlifts
3 Power Cleans
2 Hanging Squat Cleans
1 Jerk
*score is combined 5 heaviest loads
_____________
CF Basics
Back Squat
5-5-5

7 Min AMRAP:
15 Wall Balls 20/12
5 Pull-ups

7/25/2018

For Time:
40/32 Calorie Ski Erg
4 Rope Climbs 15’/12′
40 KB Swings 70/53
80 Double Unders
80/64 Calorie Row
80 Double Unders
40 KB Swings 70/53
4 Rope Climbs 15’/12′
40/32 Calorie Assault Bike
*25 min cap

MOD WOD
For Time:
30/24 Calorie Ski Erg
3 Rope Climbs 15’/12′
30 KB Swings 53/35
60 Double Unders/180 Single Unders
60/48 Calorie Row
60 Double Unders/180 Single Unders
30 KB Swings 53/35
3 Rope Climbs 15’/12′
30/24 Calorie Assault Bike
*25 min cap

7/24/2018

Front Squat
3-3-3-3-3RM

For Time:
40 Wall Balls 20/14
20 Pull-ups
20 Deadlifts 225/155
30 Wall Balls 20/14
15 Pull-ups
15 Deadlifts 225/155
20 Wall Balls 20/14
10 Pull-ups
10 Deadlifts 225/155
*12 min cap
____________
CF Basics
5 Rounds for Time:
12 Goblet Lunges 53/35
9 Deadlifts 135/95
6 Burpees over the Bar

7/23/2018

Every :40 sec for 12 Rounds:
Hang Snatch Pull + Hang Power Snatch +
OH Squat + Hang Squat Snatch
@ 60% 1RM Squat Snatch

6 Min AMRAP:
9 Push Jerks 135/95
12 Burpees over the Bar
Rx+ 165/115 M 115/75
_____________
CF Basics
Push Press
3-3-3-3-3

4 Rounds for Max Reps
:40 sec Work / :20 sec Rest:
Box Step-ups 24″/20″
Push-ups
Toes to Pole

6/30/2018

Partner WOD
14 Min AMRAP:
5 Power Cleans 135/95
5 Box Jump Overs 24″/20″
10 Push Press 95/65
5 Box Jump Overs 24″/20″
5 Power Cleans 135/95

*Partners alternate rounds

6/29/2018

Deadlifts
9 reps @ 60% 3RM
7 reps @ 70% 3RM
5 reps @ 80% 3RM
3 reps @ 90% 3RM

12 Min AMRAP:
4 Bar Muscle-ups
12 Pistols
24 One Arm DB Snatch 50/35
*Mod – 6 C2B Pull-ups
_____________
CF Basics
Push Press
3-3-3-3-3

For Time:
200 m Sled Pull 135/90
Run 400 m
200 m Sled Pull 135/90
Run 400 m
200 m Sled Pull 135/90

6/28/2018

Back Squat
3-3-3-3-3

5 Rounds for Time:
10 SDLHP’s 95/65
20 Sit-ups
40 Double Unders
____________
CF Basics
Front Squat
5-5-5

4 Min AMRAP:
4 Deadlifts 165/105
4 Burpees over the Bar
– Rest 4 Min –
4 Min AMRAP:
4 Thrusters 75/55
4 Burpees over the Bar

6/27/2018

For Time:
21-15-9 of:
Shoulder to Overhead 135/95
Burpee Box Jumps 24″/20″
*Rx+ 165/115 and 30″/24″ M115/75

NOT for Time:
15-12-9-6-3 of:
Strict Pull-ups
Strict Ring Dips

MOD WOD
For Time:
21-15-9 of:
Shoulder to Overhead 75/55
Burpee Box Jumps 24″/20″

NOT for Time:
12-9-6-3 of:
Strict Pull-ups/Ring Rows
Paralette Dips

6/26/2018

“Bell”
3 Rounds for Time:
21 Deadlifts 185/125
15 Pull-ups
9 Front Squats 185/125

3 Rounds NOT for Time:
15 (each leg) Front Rack Split Squats
15 (each leg) Single Leg Romanian Deadlift
____________
CF Basics
10 Rounds:
Plank Hold
:30 sec hold / :15 sec rest

18 Min AMRAP:
Row 30 Calories
20 DB Push Press 35/20
10 Push-ups

6/25/2018

10 Min EMOM:
Power Snatch + OH Squat +
Hanging Snatch Pull +
Hanging Squat Snatch @ 65-70% 1RM

For Time:
40 Wall Balls 20/14
30 Power Cleans 115/75
20 Calorie Row
*Rx+ 30/20WB
_____________
CF Basics
Power Clean
3-3-3-3-3

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Pull-ups
Box Jumps 24″/20″

6/23/2018

3 Rounds:
1 Min Each for Max Reps:
Ski Erg Calories
Wall Balls 20/14
Rest
Power Cleans 135/95
Shoot Throughs
Rest

6/22/2018

For Time:
30 Floor Press 115/75
60/45 Calorie Assault Bike
90 KB Swings53/35
60/45 Calorie Row
30 HSPU’s
*18 min cap
_____________
CF Basics
18 Min AMRAP:
10 Burpee Box Jumps 24″/20″
20 One Arm DB Snatch 35/20
30 Sit-ups

6/21/2018

4 Rounds for Time:
Run 400 m
15 Toes to Bar
7 Clean and Jerks 155/105
*Rx+ 185/125 M 135/85
*22 min cap
_____________
CF Basics
4 Rounds for Time:
Run 200 m
100 m Farmers Carry 53/35×2
10 HR Push-ups
20 Goblet Squats 53/35
30 Pump Jacks

Be Stronger than your Strongest Excuse