OUR
WODS

OUR
WODS

11/17/2017

For Time:
Row 1000/800 m
100 Double Unders
50 Sit-ups
80 Double Unders
40 Sit-ups
60 Double Unders
30 Sit-ups
40 Double Unders
20 Sit-ups
20 Double Unders
10 Sit-ups
____________
CF Basics
4 Rounds, 1 Min Each for Max Reps:
KB Swings 44/26
Air Squats
Push-ups
Ring Rows
Rest

11/16/2017

Hanging Power Cleans
3-3-3-3-3RM

For Time:
10-9-8-7-6-5-4-3-2-1 of:
HSPU’s
Hanging Squat Cleans 115/75
_____________
CF Basics
Hanging Power Cleans
5-5-5

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Push Press 75/55
Front Squats 75/55

11/15/2017

Mobility:
Bar Shoulder Smasher
Double Arm Banded Hang

15 Min AMRAP:
5 Chest to Bar Pull-ups
10 SDLHP’s 95/65
15 Wall Balls 20/14
_____________
CF Basics
For Time:
Row 1000/800 m
100 Double Unders
50 Sit-ups
80 Double Unders
40 Sit-ups
60 Double Unders
30 Sit-ups
40 Double Unders
20 Sit-ups
20 Double Unders
10 Sit-ups

11/14/2017

Front Squat
9 reps @ 70%5RM
7 reps @ 80%5RM
5 reps @ 90%5RM

For Time:
Run 400 m
21 Push Press 115/75
Run 400 m
15 Push Press 115/75
Run 400 m
9 Push Press 115/75
______________
CF Basics
Front Squats
5-5-5

For Time:
18 Cal Assault Bike
15 Power Cleans 95/65
12 Burpees over the Bar

11/13/2017

10 Min EMOM:
2 Reps of:
Power Snatch + OH Squat + Hanging Squat Snatch @ 75% 1RM Squat Snatch

For Time:
18 Cal Assault Bike
15 Power Cleans 135/95
12 Burpees over the Bar
_____________
CF Basics
Push Press
5-5-5

10 Min AMRAP:
5 Pull-ups
10 SDLHP’s 53/35
15 Wall Balls 20/12

11/10/2017

Single Leg Romanian Deadlift 3×10
(alternating legs)

3 Rounds for Time:
30 One Arm DB Clean and Jerks 50/35
15 Burpee Toes to Bar
3 Rope Climbs 15’/12′
_____________
CF Basics
20 Min AMRAP:
5 Front Squats 95/65
5 Clean and Jerks 95/65
5 Burpees over the Bar

11/9/2017

Tabata Push-ups

4 Rounds for Time:
Run 400 m
10 OH DB Lunges Right Arm 50/35
20 Sit-ups w/Med Ball 20/14
10 OH DB Lunges Left Arm 50/35
_____________
CF Basics
Deadlift
5-5-5

3 Rounds for Time:
Run 400 m
20 KB Goblet Lunges
20 Toes to Pole

11/8/2017

8 Min EMOM:
Squat Clean Thruster +
Back Squat Thruster +
Thruster

For Time:
21-15-9 of:
DB Thrusters 35/20 x 2
Pull-ups
______________
CF Basics
Tabata Plank
Tabata Superman

For Time:
21-18-15-12-9-6-3 of:
Calorie Row
Power Cleans 95/65

11/7/2017

Tabata Hollow Rocks

For Time:
50 One Arm DB Snatch 50/35
100 Double Unders
40 One Arm DB Snatch 50/35
100 Double Unders
30 One Arm DB Snatch 50/35
100 Double Unders
20 One Arm DB Snatch 50/35
100 Double Unders
10 One Arm DB Snatch 50/35
_______________
CF Basics
Shoulder Press
5-5-5

10 Min AMRAP:
10 Pull-ups
20 Push Press 45/35
30 Squats

11/6/2017

For Time:
3 Rounds of:
15 DB Hanging Squat Cleans 50/35 x 2
15 Toes to Bar

– then Row 60/45 Calories –

then 3 Rounds of:
15 Deadlifts 255/175
15 Burpees over the Bar
_____________
CF Basics
Back Squat
5-5-5

For Time
30-25-20-15-10-5 of:
KB Swings 44/26
Sit-ups

11/3/2017

Hanging Squat Snatch
7×2

For Time:
21 Deadlifts 225/155
18 Cal Assault Bike
15 Deadlifts 225/155
12 Cal Assault Bike
9 Deadlifts 225/155
6 Cal Assault Bike
_____________
CF Basics
Hip Extensions 3×12
Hollow Rocks 3×20

12 Min AMRAP:
2 Deadlifts 165/115
4 Wall Balls 20/12
4 Deadlifts 165/115
8 Wall Balls 20/12
6 Deadlifts 165/115
12 Wall Balls 20/12
8 Deadlifts 165/115
16 Wall Balls 20/12
keep going for 12 Min…

11/2/2017

Single Arm Banded Stretch
Couch Stretch

20 Min AMARP:
6 Chest to Bar + Toes to Bar
12 Push-ups
18 OH Lunges 75/55
_____________
CF Basics
Hanging Power Clean
3-3-3-3-3

3 Rounds for Time:
200 m Farmers Carry 53/35 x 2
Run 400 m
*200 m Bball goal to grass and back

11/1/2017

7 Min EMOM
2 Back Squats @ 85%1RM

2 Min Max Calorie Row
Rest 2 Min
2 Min Max Rep KB Swings 70/53
Rest 2 Min
2 Min Max Rep 1 Arm DB Thrusters 50/35
______________
CF Basics
20 Min AMRAP:
5 Pull-ups
10 Push Press 45/35
15 Med Ball Cleans 20/14
20 Sit-ups

 

10/31/2017

10 Rounds, Each :30 sec:
1 Push Press + 1 Split Jerk @ 80%1RM PP

3 Min AMRAP:
12 Hang Power Cleans 185/135
9 Burpee Box Overs 30″/24″
*Masters 165/115 – 24″/20″
*Scaled 135/95 – 24″/20″
*courtesy TFX Qualifier
_____________
CF Basics
Front Squat
5-5-5

9 Min AMRAP:
7 Deadlifts 95/65
5 Power Cleans 95/65
3 Burpees over the Bar

10/30/2017

For Time:
60 Pistols
50 Wall Balls 20/14
40 Box Jumps 24″/20″
30 Deadlifts 185/135
20 Power Cleans 185/135
10 Front Squats 185/135
*courtesy CF Mainsite
_____________
CF Basics
Push Press
5-5-5

3 Rounds for Time:
200 m Sled Pull 135/90
10 Shoot Throughs
20 Ground to OH w/Plate 45/35
*200 m Bball goal to grass and back
*16 min cap

Be Stronger than your Strongest Excuse