OUR
WODS

OUR
WODS

11/22/2019

7 Min EMOM:
3 Tempo Back Squats @ 70% 3RM
with 4 sec negative

For Time:
500 m Ski Erg
then 3 Rounds of:
15 Power Snatch 95/65
3 Rope Climbs 15’/12′
____________
CF Basics
16 Min AMRAP:
10 KB Swings 53/35
10 Box Jumps 24″/20″
10 HR Push-ups

11/21/2019

Proximal Muscle-up Drill / Strict Muscle-ups
5-5-5-5-5

For Time:
21-15-9 of:
Chest to Bar + Toes to Bar
Burpee Box Jumps 24″/20″
____________
CF Basics
Hanging Power Clean
3-3-3-3-3

10 Min AMRAP:
10 Push Press 75/55
20 Med Ball Cleans 20/14

11/20/2019

For Time:
Row 50/40 Calories
50 Wall Balls 20/14
10 Clean and Jerks 135/95
40 Wall Balls 20/14
8 Clean and Jerks 135/95
30 Wall Balls 20/14
6 Clean and Jerks 135/95
20 Wall Balls 20/14
4 Clean and Jerks 135/95
10 Wall Balls 20/14
2 Clean and Jerks 135/95
Row 50/40 Calories
*20 min cap

MOD WOD
For Time:
Row 40/30 Calories
40 Wall Balls 20/14
8 Clean and Jerks 115/75
30 Wall Balls 20/14
6 Clean and Jerks 115/75
20 Wall Balls 20/14
4 Clean and Jerks 115/75
10 Wall Balls 20/14
2 Clean and Jerks 115/75
Row 40/30 Calories
*20 min cap

11/19/2019

OH Squats
5-5-5-5-5

For Time:
90 Double Unders
42 One Arm DB Hang Squat Clean Thrusters 50/35
90 Double Unders
30 One Arm DB Hang Squat Clean Thrusters 50/35
90 Double Unders
18 One Arm DB Hang Squat Clean Thrusters 50/35
_____________
CF Basics
Front Squats
5-5-5-5-5

For Time:
40-30-20-10 of:
Double Unders / Single Unders x2
Squats
Sit-ups

11/18/2019

Sumo Deadlifts
3-3-3-3-3

3 Rounds for Time:
21 Pull-ups
15 Burpees over the Bar
9 Sumo Deadlifts 225/155
____________
CF Basics
Sumo Deadlifts
3-3-3-3-3

For Time:
21-15-9 of:
DB Thrusters 35/20 x2
Pull-ups

11/16/2019

Partner WOD
For Time:
25 Synchronized One Arm DB Hang Clean and Jerks 50/35
100 Double Unders
25 Synchronized OH Squats 75/55
100 Double Unders
50 Toes to Bar
100 Double Unders
25 Synchronized OH Squats 75/55
100 Double Unders
25 Synchronized One Arm DB Hang Clean and Jerks 50/35

11/15/2019

For Time:
1 Round of “DT”
12 Bar Muscle-ups
1 Round of “DT”
9 Bar Muscle-ups
1 Round of “DT”
6 Bar Muscle-ups
1 Round of “DT”
*DT = 12 Deadlifts, 9 Hang Power Cleans, 6 Push Jerks 155/105
_____________
CF Basics
3 Rounds, 1 Min Each for Max Reps:
Ski Erg Calories
Goblet Squats 44/26
Row Calories
KB Swings 44/26
Rest 1 Min

11/14/2019

Back Squat
8-8-8-8

For Time:
Row 5000 m
____________
CF Basics
Push Press
3-3-3-3-3

For Time:
21-15-9 of:
Clean and Jerks 95/65
Pull-ups

11/13/2019

For Time:
20/16 Calorie Assault Bike
30 Deadlifts 245/155
40 Burpees over the Bar
50 Pull-ups
60 Wall Balls 20/14
70 Double Unders

MOD WOD
For Time:
15/12 Calorie Assault Bike
25 Deadlifts 165/105
30 Burpees over the Bar
35 Pull-ups
40 Wall Balls 20/14
45 Double Unders / 90 Single Unders

11/12/2019

Thruster
3-3-3-3-3RM

For Time:
10-9-8-7-6-5-4-3-2-1 of:
HSPU’s
Front Squats 135/95
______________
CF Basics
Front Squats
5-5-5-5-5

4 Rounds for Time:
8 Push-ups
12 One Arm DB Snatch 35/20
16 Wall Balls 20/12

11/11/2019

“Wittman”
7 Rounds for Time:
15 KB Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24″/20″
_____________
CF Basics
“Wittman”
7 Rounds for Time:
15 KB Swings 53/35
15 Power Cleans 95/65
15 Box Jumps 24″/20″

11/9/2019

Partner WOD
For Time:
Ski Erg 1000/800 m
30 Sandbag G2OS 100/70
Assault Bike 1.5/1.0 miles
30 Sandbag G2OS 100/70
Row 1000/800 m
30 Sandbag G2OS 100/70

11/8/2019

For Time:
45/35 Assault Bike Calories
then 21-15-9 of:
OH Squats 95/65
Bar Facing Burpees
Pull-ups

MOD WOD
For Time:
45/35 Assault Bike Calories
then 21-15-9 of:
Front Squats 95/65
Bar Facing Burpees
Pull-ups

11/7/2019

Shoulder Press
5-5-5-5-5

For Time:
21-15-9 of:
Push Press 115/75
Box Jumps 24″/20″
____________
CF Basics
For Time:
1000 m Ski Erg
then 5 Rounds of:
15 Power Cleans 95/65
12 Push-ups

11/6/2019

For Time:
50/40 Calorie Row
100 Double Unders
50 Wall Balls 20/14
100 Double Unders
50 KB Swings 70/53
100 Double Unders
50 Wall Balls 20/14
100 Double Unders
50/40 Calorie Row
*20 Min Cap

MOD WOD
For Time:
35/30 Calorie Row
50 Double Unders / 100 Single Unders
35 Wall Balls 20/14
50 Double Unders / 100 Single Unders
35 KB Swings 53/35
50 Double Unders / 100 Single Unders
35 Wall Balls 20/14
50 Double Unders / 100 Single Unders
35/30 Calorie Row
*20 Min Cap

Be Stronger than your Strongest Excuse