OUR
WODS

OUR
WODS

4/20/2018

For Time:
Run 400 m
1 Round of:
20 Pull-ups
40 Push-ups
60 Squats
then Run 400 m
2 Rounds of:
15 Pull-ups
30 Push-ups
45 Squats
then Run 400 m
3 Rounds of:
10 Pull-ups
20 Push-ups
30 Squats
_____________
CF Basics
4 Rounds for Time:
10 Deadlifts 155/105
20 Box Step-ups w/DB’s 20/15
30 Sit-ups

4/19/2018

Push Press
15 min to find 3RM

5 Rounds for Time:
5 Power Cleans
10 Burpees
Rx – 205/145 Masters – 165/115
____________
CF Basics
Push Press
5-5-5

For Time:
Row 1000 m
30 Power Cleans 95/65
20 Pull-ups

4/18/2018

20 Min AMRAP:
5 Muscle-ups
10 OH Squats 115/80
25 Wall Balls 20/14
50 Double Unders

MOD WOD
20 Min AMRAP:
10 Ring Rows
10 OH Squats 45/35
25 Wall Balls 20/12
100 Single Unders

4/17/2018

Mobility:
Modified Couch Stretch w/band
Lacrosse ball in lats

For Time:
30 Push Jerks
45 Hanging Power Cleans
60 Deadlifts
Rx – 155/105 Masters – 115/75
*15 min cap
_____________
CF Basics
Back Squat
5-5-5

For Time:
21-15-9 of:
Thrusters 75/55
Burpees

4/16/2018

Back Squat
3-3-3-3-3 @ 90%3RM

3 Rounds for Time:
25 KB Swings 53/35
50′ Handstand Walk
_____________
CF Basics
3 Rounds for Time:
Run 400 m
25 Box Jumps 24″/20″
25 Wall Balls 20/14

4/13/2018

Deadlift
1×5 @ 80%1RM
2×3 @ 85%1RM
3×1 @ 90%1RM

For Time:
40/30 Assault Bike Calories
20 Sandbag G2OS 100/70
Run 600 m
____________
CF Basics
4 Rounds for Time:
100 m Sled Pull 135/90
100 m Farmers Carry 53/35×2
Run 400 m

4/12/2018

5 Min EMOM:
1 Power Snatch +
1 Hanging Squat Snatch +
1 Squat Snatch @ 75% 1RM

For Time:
15-12-9 of:
Power Snatch 75/55
Toes to Bar
Rest 3 Min
then 12-9-6 of:
Hanging Squat Snatch 95/65
Toes to Bar
Rest 3 Min
then 9-7-5 of:
Squat Snatch 115/75
Toes to Bar
*Rx+ 95/65 115/80 135/95
______________
CF Basics
For Time:
50 Box Step-ups 24″/20″
50 Single Unders
50 KB Swings 44/26
50 Single Unders
50 Sit-ups
50 Single Unders
50 Squats
50 Single Unders
25 Box Step-ups 24″/20″
25 Single Unders
25 KB Swings 44/26
25 Single Unders
25 Sit-ups
25 Single Unders
25 Squats
25 Single Unders
*25 min cap

4/11/2018

“Fight Gone Bad”
1 Min Each for Max Reps:
Wall Balls 20/14
SDLHP 75/55
Box Jumps 20″/20″
Push Press 75/55
Calorie Row
Rest

4/10/2018

:75 sec to Complete:
1 Round of “Cindy” – then with time remaining perform Max Rep Clean and Jerks @ 75%1RM
:15 sec Rest
Continue until 30 Clean and Jerks have been completed.
*12 Round Cap
_____________
CF Basics
Shoulder Press
3-3-3-3-3

9 Min AMRAP:
7 Pull-ups
7 Burpees
7 Goblet Squats 44/26

4/9/2018

Back Squats
3-3-3-3-3 @ 87.5%3RM

“Jeremy”
For Time:
21-15-9 of:
OH Squats 95/65
Burpees
___________
CF Basics
Deadlifts
3-3-3-3-3

For Time:
30/20 Assault Bike Calories
20 Sandbag G2OS 70/50
Run 600 m

4/6/2018

Squat Cleans
2×4 reps @ 65%1RM
2×3 reps @ 75%1RM
2×2 reps @ 85%1RM

10 Min AMRAP:
5 Strict Chin-ups
10 Strict Ring Dips
15 Jumping Squats
____________
CF Basics
21 Min AMRAP:
6 Burpees over the Bar
9 Deadlifts 165/115
15 Box Jumps 24″/20″

4/5/2018

For Time:
40 Calorie Ski Erg
40 One Arm DB Hang Clean and Jerk 50/35
40 Box Jump Overs 24″/20″
40 Calorie Row
40 Toes to Bar
40 Med Ball Cleans 30/20
____________
CF Basics
7 Min EMOM:
4 Power Cleans @ AHAFA

5 Rounds for Time:
15 KB Swings 44/26
15 Goblet Squats 44/26

4/4/2018

For Time:
5 Wall Walks
10 Alternating Single Leg Deadlift 95/65
10 Front Rack Lunges 95/65
4 Wall Walks
10 Alternating Single Leg Deadlift 95/65
10 Front Rack Lunges 95/65
3 Wall Walks
10 Alternating Single Leg Deadlift 95/65
10 Front Rack Lunges 95/65
2 Wall Walks
10 Alternating Single Leg Deadlift 95/65
10 Front Rack Lunges 95/65
1 Wall Walks
10 Alternating Single Leg Deadlift 95/65
10 Front Rack Lunges 95/65

MOD WOD
Deadlifts and Lunges 75/55

4/3/2018

Back Squats
3-3-3-3-3 @ 85%3RM

4 Rounds of:
6 Turkish Get-ups 53/35
60 Double Unders
30 Wall Balls 20/14
_____________
CF Basics
Tabata Pull-ups
Tabata Push-ups
Tabata Sit-ups
Tabata Squats

4/2/2018

For Time:
Accumulate 4 Min Hanging from Bar
Everytime you drop:
Run 400 m
20 Push-ups
*30 min cap
*modified CF Mainsite WOD
_____________
CF Basics
Back Squat
5-5-5

3 Rounds for Time:
20 One Arm DB Thrusters 35/20
100 Single Unders

Be Stronger than your Strongest Excuse