OUR
WODS

OUR
WODS

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

6/20/2018

OH Squat
3-3-3-3-3

For Time:
“Amanda”
9-7-5 of:
Muscle-ups
Squat Snatch 135/95
*14 min cap

MOD WOD
OH Squat
3-3-3-3-3

For Time:
15-12-9 of:
Pull-ups
Power Snatch 95/65

6/19/2018

Tabata Hollow Rocks

CF Open 17.5
10 Rounds for Time:
9 Thrusters 95/65
35 Double Unders
____________
CF Basics
Tabata Hollow Rocks

CF Open 17.5 – Scaled
10 Rounds for Time:
9 Thrusters 65/45
35 Single Unders

6/18/2018

Split Jerk
2-2-2-2-2-2-2 @ 80%1RM

7 Min AMRAP:
3 Burpee Box Jumps 24″/20″
3 Deadlifts 225/155
3 Burpee Box Jumps 24″/20″
6 Deadlifts 225/155
3 Burpee Box Jumps 24″/20″
9 Deadlifts 225/155
3 Burpee Box Jumps 24″/20″
12 Deadlifts 225/155…
______________
CF Basics
Push Press
3-3-3-3-3

For Time:
Row 750/600 m
then 3 Rounds of:
7 Clean and Jerks 95/65
21 Hanging Knee Raises

6/16/2018

Partner WOD
For Time:
100 Med Ball Sit-ups over Box
100 Med Ball Cleans
Run 600 m
100 One Arm DB Snatch 50/35
100 HR Push-ups

6/15/2018

5 Rounds for Time:
Shuttle Run
15 Hanging Power Snatch 75/55
3 Rope Climbs 15’/12′
_____________
CF Basics
Shoulder Press
5-5-5

For Time:
160 Single Unders
40 KB Swings 53/35
120 Single Unders
30 KB Swings 53/35
80 Single Unders
20 KB Swings 53/35
40 Single Unders
10 KB Swings 53/35

6/14/2018

12 Min to Complete:
4 Reps of Complex for Max Load:
2 Shoulder Press +
3 Push Press +
4 Push Jerks

For Time:
21-15-9 of:
OH Squats 95/65
Ring Dips
____________
CF Basics
Tabata Squats
Rest 1 Min
Tabata Push-ups
Rest 1 Min
Tabata Sit-ups
Rest 1 Min
Tabata Lunges

6/13/2018

For Time:
18-15-12-9-6-3 of:
Toes to Bar
Deadlifts 225/155

For Time:
40/30 Calorie Assault Bike

MOD WOD
For Time:
15-12-9-6-3 of:
Hanging Knee Raises
Deadlifts 165/115

For Time:
30/22 Calorie Assault Bike

6/12/2018

Squat Clean
1-1-1-1-1

For Time:
10 Power Clean 115/75
10 Burpees over the Bar
10 Hang Squat Clean 115/75
10 Burpees over the Bar
10 Squat Cleans 115/75
Rx+ 155/105
_____________
CF Basics
Back Squat
5-5-5

10 Min AMRAP:
10 Power Cleans 95/65
10 Front Squats 95/65

6/11/2018

For Time:
2000/1600 m Row
150 Double Unders
100 Wall Balls 20/14
*20 min cap
_____________
CF Basics
3 Rounds for Time:
21 Box Jumps 24″/20″
15 Push Press 75/55
9 Pull-ups

Tabata Hollow Rocks
Tabata Superman Hold

5/5/2018

Teams of 3
6 Min AMRAP:
54′ Box Push

Rest 2 Min

6 Min AMRAP:
Shuttle Run

Rest 2 Min

6 Min AMRAP:
Assault Bike Calories
Sandbag G2OS 100/70

*Alternate each rep on Box Push and Shuttle Run. Assault Bike/Sandbag Max Reps, one ride, one bag, one rest. Split anyway.

5/4/2018

For Time:
30 Muscle-ups

MOD WOD
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 KB Deadlifts 70/53×2
20 Sit-ups
____________
CF Basics
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 KB Deadlifts 53/35×2
20 Sit-ups

5/3/2018

10 Reps of:
Power Snatch +
Hang Squat Snatch +
OH Squat @ 70% 1RM Snatch
then:
100 Double Unders
100 Wall Balls 20/14
100 Double Unders
then:
10 Reps of:
Power Snatch +
Hang Squat Snatch +
OH Squat @ 70% 1RM Snatch
*20 min cap
_____________
CF Basics
OH Squat
5-5-5

10 Min AMRAP:
5 Burpees
10 Thrusters 75/55
30 Double Unders/60 Single Unders

Be Stronger than your Strongest Excuse