OUR
WODS

OUR
WODS

5/25/2019

6 Person Teams
For Time:
Row 6K
Ski 6K
Bike 9 Miles
*3 working / 3 Resting

5/24/2019

Mobility:
Evil Lunge Stretch
Foam Roll Calves

3 Rounds for Time:
Run 400 m
15 Deadlifts 225/155
30 Pistols, Alternating Legs
____________
CF Basics
3 Rounds for Time:
Run 400 m
15 Power Cleans 95/65
30 Walking Lunges

5/23/2019

Push Press
3-3-3-3-3

5 Rounds for Time:
7 Shoulder to OH 155/105
35 Double Unders
____________
CF Basics
Deadlift
5-5-5

4 Rounds for Time:
20 One Arm DB Thrusters 35/20
40 Double Unders / 80 Single Unders

5/22/2019

“Morrison”
For Time:
50-40-30-20-10 of:
Wall Balls 20/14
Box Jumps 24″/20″
KB Swings 53/35
*30 min cap

MOD WOD
For Time:
40-30-20-10 of:
Wall Balls 20/14
Box Jumps 24″/20″
KB Swings 53/35
*30 min cap

5/21/2019

Hanging Squat Snatch
2-2-2-2-2-2

For Time:
45 Ski Erg Calories
then 21-15-9 of:
Hanging Power Snatch 95/65
Bar Facing Burpees
*compare to 2/12/18
_____________
CF Basics
Hanging Power Clean
3-3-3-3-3

10 Min AMRAP:
5 Shoulder to OH 75/55
10 Deadlifts 75/55
15 Box Jumps 24″/20″
*compare to 2/12/18

5/20/2019

8 Min EMOM
2 Power Clean + 1 Hanging Squat Clean

10 Min AMRAP:
15 Thrusters 95/65
15 Toes to Bar
15 Power Cleans 95/65
15 Chest to Bar Pull-ups
_____________
CF Basics
Front Squat
5-5-5-5-5

12 Min AMRAP:
5 Pull-ups
10 Burpees
15 Med Ball Cleans 20/14

5/17/2019

10 Min Practice:
Handstand Walks

For Time:
Row 500 m
30 Wall Balls 20/14
Run 400 m
30 Wall Balls 20/14
Run 400 m
30 Wall Balls 20/14
Row 500 m
_____________
CF Basics
For Time:
30/24 Assault Bike Calories
30 Thrusters 75/55
20/16 Assault Bike Calories
20 Thrusters 75/55
10/8 Assault Bike Calories
10 Thrusters 75/55

5/16/2019

Every :30 sec for 16 Rounds:
1 Push Press + 1 Split Jerk @ 80% 1RM PP

For Time:
10-8-6-4-2 of:
Sandbag G2OS 100/70
Sandbag Lunges 100/70
then 30/24 Calorie Assault Bike
____________
CF Basics
Shoulder Press
3-3-3-3-3

10 Min AMRAP:
10 Push-ups
10 Front Rack Lunges 45/35
10 Toes to Bar / Hanging Knee Raises

5/15/2019

For Time:
50 One Arm DB Snatch 50/35
9 Muscle-ups
40 One Arm DB Snatch 50/35
7 Muscle-ups
30 One Arm DB Snatch 50/35
5 Muscle-ups
20 One Arm DB Snatch 50/35
3 Muscle-ups
10 One Arm DB Snatch 50/35
1 Muscle-up

MOD WOD
For Time:
40 One Arm DB Snatch 35/20
20 Pull-ups
30 One Arm DB Snatch 50/35
15 Pull-ups
20 One Arm DB Snatch 50/35
10 Pull-ups
10 One Arm DB Snatch 50/35
5 Pull-ups

Optional Extra Work:
3 x 100 m Farmers Carry 70/53 x 2

5/14/2019

For Time:
5 Rounds of:
5 Hang Power Cleans 95/65
5 Thrusters 95/65
20 Double Unders
then 2 Rounds of:
15 Hang Power Cleans 95/65
15 Thrusters 95/65
50 Double Unders
then 1 Round of:
25 Hang Power Cleans 95/65
25 Thrusters 95/65
100 Double Unders
*compare to 8/6/2018
_____________
CF Basics
Front Squat
5-5-5

3 Rounds for Time:
15 Power Cleans 95/65
12 Front Squats 95/65
9 Push Press 95/65
*compare to 8/6/2018

5/13/2019

OH Squat
5-5-5-5-5 @ 80% 5RM

5 Rounds for Time:
5 Deadlifts 225/155
5 Bar Facing Burpees
Rx+ 275/195
_____________
CF Basics
Deadlift
3-3-3-3-3

4 Rounds for Time:
15 KB Swings 53/35
15 Burpees

5/3/2019

For Time:
Ski Erg 500 m
21 OH Squats 95/65
15 Toes to Bar
3 Rope Climbs 15’/12′
Row 1000 m
42 OH Squats 95/65
30 Toes to Bar
6 Rope Climbs 15’/12′
*22 Min Cap
_____________
CF Basics
5 Min AMRAP:
15 Wall Balls 20/14
30 Double Unders / 60 Single Unders
Rest 3 Min
5 Min AMRAP:
15 Wall Balls 20/14
15 KB Swings 53/35
Rest 3 Min
5 Min AMRAP:
15 KB Swings 53/35
30 Double Unders / 60 Single Unders

5/2/2019

Deadlift
20 min to find 5RM

7 Min AMRAP:
3-6-9-12-15…
Power Cleans 155/105
HSPU’s
____________
CF Basics
Deadlift
5-5-5

3 Rounds for Time:
30 One Arm DB Push Press 35/20
30 Sit-ups

5/1/2019

Mobility:
Lacrosse Ball between Scapula
Double Arm Banded Hang

For Time:
40/32 Calorie Assault Bike
then 5 Rounds of:
30 Squats
20 Push-ups
10 Pull-ups

MOD WOD
For Time:
30/24 Calorie Assault Bike
then 4 Rounds of:
30 Squats
20 Push-ups
10 Pull-ups

4/30/2019

Shoulder Press
15 min to find 5RM

For Time:
42 One Arm DB Hang Clean and Jerks 50/35
21 Burpees
30 One Arm DB Hang Clean and Jerks 50/35
15 Burpees
18 One Arm DB Hang Clean and Jerks 50/35
9 Burpees
____________
CF Basics
Shoulder Press
5-5-5-5-5

For Time:
20 Clean and Jerks 95/65
30/24 Calorie Row
20 Clean and Jerks 95/65

Be Stronger than your Strongest Excuse