OUR
WODS

OUR
WODS

3/19/2019

Power Cleans
3-3-3-3-3 @ 90% 1RM

10 Min AMRAP:
10 Ring Dips
10 Hanging Power Cleans 135/95
10 Box Jump Overs 24″/20″
____________
CF Basics
20 Min AMRAP:
Run 100 m
12 Power Cleans 95/65
9 Burpees over the Bar
1 Rope Climb 15’/12′

3/18/2019

8 Min EMOM:
Tempo Back Squats
8 reps @ 40-50%5RM w/3 sec descent

3 Rounds for Time:
15 Toes to Bar
30 Air Squats
15 Deadlifts 225/155
___________
CF Basics
10 Min EMOM Odd/Even:
Odd – 5 Deadlifts @ 85% 5RM
Even – 10-15 Push-ups

For Time:
21-15-9 of:
Front Squats 95/65
Toes to Bar/Hanging Knee Raises

3/16/2019

Partner WOD
18 Min AMRAP:
60 Wall Balls 20/14
60 One Arm DB Hang Clean and Jerks 50/35
60 Pull-ups

3/15/2019

10 Min EMOM Odd/Even:
Odd: 5 Shoulder Press @ 80% 5RM
Even: 50 Landmine Twists 25/15

5 Rounds for Time:
5 Clean and Jerks 135/85
10 Box Jumps 24″/20″
____________
CF Basics
Shoulder Press
5-5-5-5-5

2 Rounds for Time:
500 m Ski Erg
25 Floor Press 95/65
1 Mile Assault Bike
25 Ring Rows

3/14/2019

Mobility:
Couch Stretch
Awkward Wall Squat Stretch

2 Rounds for Time:
500 m Ski Erg
50 Double Unders
Run 400 m
50 Double Unders
1 Mile Assault Bike
_____________
CF Basics
3 Rounds of:
2 min Work with :30 sec Rest:
Wall Balls 20/12
One Arm DB Snatch 35/20
Calorie Row

3/13/2019

Zurcher Squats
5-5-5-5-5

5 Rounds for Time:
15 Power Snatch 75/55
3 Ring Muscle-ups

MOD WOD
5 Rounds for Time:
15 Power Cleans 75/55
10 Pull-ups

3/8/2019

10 Min EMOM Odd/Even:
Odd: 6-10 Strict Knees to Elbows
Even: 40 sec Handstand Hold

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Strict Pull-ups
20-18-16-14-12-10-8-6-4-2 of:
KB Swings 53/35
_____________
CF Basics
20 Min AMRAP:
15 Ring Rows
20 Box Step-ups 24″/20″
25 Med Ball Cleans 20/14

3/7/2019

Deadlifts
3-3-3-3-3

For Time:
30 Deadlifts 135/95
15 Hang Clean and Jerks 135/95
30/24 Assault Bike Calories
_____________
CF Basics
Sumo Deadlift
3-3-3-3-3

For Time:
15-12-9-6-3 of:
Thrusters 75/55
Burpees over the Bar

3/6/2019

For Time:
50/40 Calorie Row
50 One Arm DB Snatch 50/35
50 Wall Balls 20/14
100 Sit-ups
50 Wall Balls 20/14
50 One Arm DB Snatch 50/35
50/40 Calorie Row
*25 min cap

MOD WOD
For Time:
30/24 Calorie Row
30 One Arm DB Snatch 50/35
30 Wall Balls 20/14
60 Sit-ups
30 Wall Balls 20/14
30 One Arm DB Snatch 50/35
30/24 Calorie Row
*25 min cap

3/5/2019

For Time:
50 Double Unders
10 OH Squats 115/75
10 Bar Muscle-ups
10 OH Squats 115/75
50 Double Unders
Rest 3 Min
50 Double Unders
10 OH Squats 115/75
20 Chest to Bar Pull-ups
10 OH Squats 115/75
50 Double Unders
Rest 3 Min
50 Double Unders
10 OH Squats 115/75
30 Pull-ups
10 OH Squats 115/75
50 Double Unders
Rx+ 15 BMU/30 C2B/45 PU
_____________
CF Basics
8 Min EMOM Odd/Even:
Odd: 6 Strict Pull-ups
Even: 12/8 Strict Push-up

15 Min AMRAP:
30 Double Unders / 60 Single Unders
12 Deadlifts 75/55
9 Hang Power Cleans 75/55
6 Front Squats 75/55

3/4/2019

8 Min EMOM:
Tempo Shoulder Press
8 reps @ 50%5RM w/3 sec descent

7 Min AMRAP:
3-6-9-12-15… of:
Power Cleans 165/115
Burpees over the Bar
Rx+ 185/135 M 135/95
____________
CF Basics
Tempo Shoulder Press
5-5-5-5 w/3 sec descent

3 Rounds:
1 Min Each with :30 Sec Rest for Max Reps:
Assault Bike Calories
One Arm DB Push Press 35/20
Squats
Toes to Pole

3/1/2019

3 Rounds of:
1 Min Each with :30 Sec Rest for Max Reps:
Shoot Throughs
Assault Bike Calories
DB Clean and Jerks 50/35×2
Toes to Bar
_____________
CF Basics
Power Cleans
3-3-3-3-3

For Time:
30 Calorie Ski Erg
30 Hang Clean and Jerks 75/55
30 Box Jumps 24″/20″

2/28/2019

Power Clean
3-3-3-3-3

For Time:
21-15-9 of:
Deadlifts 225/155
Box Jumps 24″/20″
____________
CF Basics
4 Rounds of:
1 Min Each with :30 Sec Rest for Max Reps:
Deadlifts 135/95
Burpees
Calorie Row
Sit-ups

2/27/2019 –

15 Min AMRAP:
5 Chest to Bar Pull-ups
10 Push Jerks 95/65
15 Back Squats 95/65

MOD WOD
15 Min AMRAP:
5 Pull-ups
10 Push Jerks 75/55
15 Back Squats 75/55

Accessory Work:
3 Rounds NOT for Time:
12 Arnold Press
12 DB Split Squats (12 each leg)

2/26/2019 –

For Time:
Row 1000 m
25 Sandbag G2OS 100/70
100 Double Unders
50 Squats
100 Double Unders
25 Handstand Push-ups
*16 min cap
____________
CF Basics
Tempo Front Squat
8-8-8-8-8

5 Rounds for Time:
30 Double Unders / 60 Single Unders
8 Hanging Power Cleans 95/65

Be Stronger than your Strongest Excuse