OUR
WODS

OUR
WODS

4/29/2019

Front Squat
20 min to find 5RM

For Time:
Row 50/40 Calories
150 Double Unders
50 Wall Balls 20/14
____________
CF Basics
Front Squat
5-5-5-5-5

3 Rounds for Time:
21 Burpees
15 OH Squats 45/35
9 Strict Knees to Elbows / Hang Knee Raises

4/26/2019

Deadlift
5 reps @ 75% 5RM
5 reps @ 85% 5RM
5 reps @ 95% 5RM

“CF Linchpin Test 12”
For Time:
Run 400 m
15 Clean and Jerks 135/95
3 Rope Climbs 15’/12′
Run 400 m
12 Clean and Jerks 135/95
2 Rope Climbs 15’/12′
Run 400 m
9 Clean and Jerks 135/95
1 Rope Climbs 15’/12′
_____________
CF Basics
4 Rounds for Time:
Run 400 m
15 Push-ups
15 DB Bent Over Rows 35/20 x 2
15 Back Squats 95/65

4/25/2019

3 Rounds for Max Reps
1 Min Work / :30 Sec Rest
Ski Erg Calories
DB Devil Press 35/20
Sit-ups
Back Squats 185/125
Burpees
_____________
CF Basics
Deadlift
5-5-5

10 Min AMRAP:
10 Power Cleans 95/65
10 Box Jumps 24″/20″

4/24/2019

Shoulder Press
5-5-5 @ 95% 5RM

For Time:
120 Double Unders
45 KB Swings 70/53
90 Double Unders
30 KB Swings 70/53
60 Double Unders
15 KB Swings 70/53
30 Double Unders

MOD WOD
For Time:
180 Single Unders
45 KB Swings 53/35
120 Single Unders
30 KB Swings 53/35
90 Single Unders
15 KB Swings 53/35
60 Single Unders

4/23/2019

Front Squat
5-5-5 @ 95% 5RM

5 Rounds for Time:
9 Deadlifts
5 Squat Cleans
3 Thrusters
Rx – 135/95 M – 115/75
*courtesy CF mainsite
____________
CF Basics
Front Squat
5-5-5-5-5

For Time:
30 Med Ball Cleans 20/14
15 Strict Chin-ups
24 Med Ball Cleans 20/14
12 Strict Chin-ups
18 Med Ball Cleans 20/14
9 Strict Chin-ups

4/22/2019

For Time:
Row 2000/1750 m
21 Strict Chin-ups
18 Burpee Box Jumps 24″/20″
15 Sandbag G2OS 100/70
15 Strict Chin-ups
12 Burpee Box Jumps 24″/20″
9 Sandbag G2OS 100/70
9 Strict Chin-ups
6 Burpee Box Jumps 24″/20″
3 Sandbag G2OS 100/70
____________
CF Basics
Tabata Push Press 45/35
Rest 1 min
Tabata Reverse Lunges
Rest 1 min
Tabata Plate G2OH 45/35
Rest 1 min
Tabata Sit-ups

4/19/2019

Mobility:
Barbell Shoulder Smash
Single Arm Banded Lat Stretch

20 Min AMRAP:
5 Burpees over the Bar
10 Power Snatch 95/65
15 Wall Balls 20/14
____________
CF Basics
For Time:
20-16-12-8-4 of:
DB Devil Press 35/20 x 2
DB Box Step-ups 35/20 x 2
*20 min cap

4/18/2019

Deadlift
5 reps @ 70% 5RM
5 reps @ 80% 5RM
5 reps @ 90% 5RM

For Time:
1000 m Ski Erg

Strict L-Pull-ups
5-5-5-5-5
____________
CF Basics
Deadlift
5-5-5

4 Min Max Calorie:
Assault Bike

Strict Pull-ups
5-5-5-5-5

4/17/2019

From 0:00 – 6:00 complete:
250/225 m Row
50 Double Unders
15 OH Squats 135/85
*rest remainder of time
From 6:00-16:00 complete:
500/450 m Row
100 Double Unders
25 OH Squats 95/65
*rest remainder of time
From 16:00-30:00 complete:
1000/900 m Row
200 Double Unders
50 OH Squats 45/35

MOD WOD
With a running clock:
From 0:00 – 6:00 complete:
250/225 m Row
100 Single Unders
15 OH Squats 75/55
*rest remainder of time
From 6:00-16:00 complete:
500/450 m Row
200 Single Unders
25 OH Squats 45/35
*rest remainder of time
From 16:00-30:00 complete:
1000/900 m Row
300 Single Unders
50 OH Squats PVC

4/16/2019

Shoulder Press
5-5-5-5 @ 90% 5RM

For Time:
50/40 Calorie Assault Bike
30 Clean and Jerks 135/95
_____________
CF Basics
Shoulder Press
5-5-5-5-5

9 Min AMRAP:
9 Deadlifts 75/55
7 Hang Power Cleans 75/55
5 Push Press 75/55

4/15/2019

Front Squat
5-5-5-5 @ 90% 5RM

10 Min AMRAP:
10 Strict Knees to Elbows
20 Front Rack Split Squats 75/55
_____________
CF Basics
Front Squat
5-5-5-5-5

For Time:
45-30-15 of:
Wall Balls 20/12
Sit-ups
*15 min cap

4/12/2019

Deadlift
5 reps @ 65% 5RM
5 reps @ 75% 5RM
5 reps @ 85% 5RM

Death by Power Snatch 75/55
1st min do 1 Snatch
2nd min do 2 Snatch
3rd min do 3 Snatch
Keep going as long as possible…
_____________
CF Basics
Deadlift
5-5-5

For Time:
40-30-20-10 of:
1 Arm DB Snatches 35/20
Sit-ups

4/11/2019

For Time:
60 Double Unders
9 Thrusters 95/65
1 Rope Climbs 15’/12′
60 Double Unders
15 Thrusters 95/65
2 Rope Climbs 15’/12′
60 Double Unders
21 Thrusters 95/65
3 Rope Climbs 15’/12′
60 Double Unders
15 Thrusters 95/65
2 Rope Climbs 15’/12′
60 Double Unders
9 Thrusters 95/65
1 Rope Climbs 15’/12′
_____________
CF Basics
20 Min AMRAP:
5 Strict Pull-ups
10 Push-ups
15 Med Ball Cleans 20/14

4/10/2019

Shoulder Press
5-5-5-5-5 @ 85% 5RM

For Time:
Assault Bike 1/0.8 Mile
30 Box Jumps 24″/20″
20 Burpees
10 Strict HSPU’s
Row 750/650 m
30 Box Jumps 24″/20″
20 Burpees
10 Strict HSPU’s
*18 min cap

MOD WOD
For Time:
Assault Bike 1/0.8 Mile
30 Box Jumps 24″/20″
20 Burpees
10 DB Shoulder Press 35/20
Row 750/650 m
30 Box Jumps 24″/20″
20 Burpees
10 DB Shoulder Press 35/20
*18 min cap

4/9/2019

Front Squat
5-5-5-5-5 @ 85% 5RM

4 Min AMRAP:
Run 400 m
Max Rep Wall Balls 20/14
– Rest 4 Min –
4 Min AMRAP:
Run 400 m
Max Rep Wall Balls 20/14
*score is total Wall Balls
_____________
CF Basics
Front Squat
5-5-5-5-5

For Time:
21 Thrusters 75/55
3 Rope Climbs
15 Thrusters 75/55
2 Rope Climbs
9 Thrusters 75/55
1 Rope Climbs

Be Stronger than your Strongest Excuse