OUR
OUR
WODS
4/8/2019
8 Min EMOM Odd/Even:
Odd – 5-10 Dead Hang/Scapular/Strict Pull-ups
Even – Handstand Walk
For Time:
3-6-9-12-15 of:
Power Cleans 135/95
Strict Ring Dips
*12 min cap
____________
CF Basics
Dead Hang/Scapular/Strict Pull-up
5-5-5-5-5
For Time:
Row 1000/850 m
100 Double Unders/200 Single Unders
50 KB Swings 53/35
4/5/2019
8 Min EMOM Odd/Even:
Odd – 40 sec Handstand Hold
Even – 40 sec L-sit
For Time:
24-18-12-6 of:
OH Lunges 95/65
Burpees over the Bar
___________
CF Basics
20 Min AMRAP:
15 Assault Bike Calories
15 DB Push Press 35/20 x2
15 Russian KB Swings 53/35
4/4/2019
Deadlift
5 reps @ 60% 5RM
5 reps @ 70% 5RM
5 reps @ 80% 5RM
10 Min AMRAP:
10 Strict Pull-ups
20 KB Swings 53/35
____________
CF Basics
Deadlifts
5-5-5
For Time:
Run 600 m
15 Deadlifts 135/95
30 Squats
12 Deadlifts 135/95
24 Squats
9 Deadlifts 135/95
18 Squats
Run 600 m
4/3/2019
Mobility:
Lacrosse ball on the Pec
Single Arm Pec Stretch
2 Rounds for Time:
50 Calorie Row
50 Wall Balls 20/14
50 One Arm DB Snatch 50/35
50 Box Step-ups 24″/20″
*24 min cap
MOD WOD
2 Rounds for Time:
40 Calorie Row
40 Wall Balls 14/10
40 One Arm DB Snatch 35/20
40 Box Step-ups 24″/20″
*24 min cap
4/2/2019
Shoulder Press
5-5-5-5-5 @ 80% 5RM
3 Rounds for Time:
Run 400 m
21 Toes to Bar
12 Push Jerks 115/75
_____________
CF Basics
Shoulder Press
5-5-5-5-5
3 Rounds, 1 Min Each for Max Reps:
Ring Rows
Paralette Dips
Sit-ups
Burpees
4/1/2019
Front Squats
5-5-5-5-5 @ 80% 5RM
5 Rounds for Time:
40 Double Unders
12 Hanging Squat Cleans 95/65
*10 min cap
_____________
CF Basics
Front Squats
5-5-5-5-5
For Time:
21 Power Cleans 95/65
42 Lunges
15 Power Cleans 95/65
30 Lunges
9 Power Cleans 95/65
18 Lunges
3/29/2019
With a running clock:
From 0:00 – 10:00 complete:
Row 750/650 m
15 Clean and Jerks 135/85
*rest remainder of time
From 10:00 – 20:00 complete:
Row 750/650 m
12 Clean and Jerks 165/105
From 20:00 – 30:00 complete:
Row 750/650 m
9 Clean and Jerks 185/125
*Rx+ 165/105 185/125 205/145
Masters 115/75 135/85 155/95
_____________
CF Basics
Tabata Plank
Tabata Toes to Pole
For Time:
30 Calorie Ski Erg
30 One Arm DB Hang Clean and Jerks 35/20
30 Calorie Assault Bike
30 Reverse Lunges w/DB 35/20
3/28/2019
3 Rounds, E3MO3M:
5 Back Squats @ 80% 5RM
then immediately do 25 Air Squats as fast as possible
For Time:
200 m Sled Pull 180/120
Run 600 m
200 m Sled Pull 180/120
_____________
CF Basics
Hanging Power Cleans
3-3-3-3-3
For Time:
Row 500 m
40 Double Unders / 80 Single Unders
20 Front Squats 45/35
30 Double Unders / 60 Single Unders
15 Front Squats 45/35
20 Double Unders / 40 Single Unders
10 Front Squats 45/35
10 Double Unders / 20 Single Unders
5 Front Squats 45/35
3/27/2019
“Nate”
20 Min AMRAP:
2 Muscle-ups
4 HSPU’s
8 KB Swings 70/53
MOD WOD
20 Min AMRAP:
4 Pull-ups
6 HR Push-ups
8 KB Swings 53/35
Accessory Work:
3 Rounds NOT for Time:
15 Arnold Press
35 Banded Tricep Extensions
3/26/2019
3 Rounds for Time:
15 Power Snatches 95/65
30 Pistols, alternating legs
4 Rounds NOT for Time:
15 Bent Over Barbell Rows
15 Barbell Floor Press
_____________
CF Basics
4 Rounds, 1 Min Each for Max Reps:
Deadlifts 135/95
Paralette Dips
Sit-ups
Box Step-ups 24″/20″
Rest
3/25/2019
8 Min EMOM Odd/Even:
Odd: Handstand walk practice
Even: 5-15 Toes to Bar
For Time:
30 One Arm DB Thrusters 50/35
15 Power Cleans 155/105
24 One Arm DB Thrusters 50/35
12 Power Cleans 155/105
18 One Arm DB Thrusters 50/35
9 Power Cleans 155/105
_____________
CF Basics
Front Squats
5-5-5-5-5
5 Rounds for Time:
15 Wall Balls 20/14
10 Burpees
3/22/2019
Front Squat
5-5-5-5-5 @ 80% 5RM
2 Rounds for Time:
30/24 Calorie Assault Bike
45 Wall Balls 20/14
15 Sandbag G2OS 100/70
Rest 4 Min
____________
CF Basics
For Time:
Row 1000 m
Run 600 m
30 Wall Balls 20/14
Row 500 m
Run 400 m
30 Wall Balls 20/14
3/21/2019
Mobility:
Banded Super Couch Stretch
Banded Hamstring Stretch
For Time:
Row 1000 m
Run 400 m
40 Burpees
Run 400 m
Row 500 m
Run 200 m
20 Burpees
Run 200 m
____________
CF Basics
Shoulder Press
5-5-5-5-5
For Time:
21/18 Assault Bike Calories
21 Sandbag G2OS 70/50
21 Thrusters 75/55
3/20/2019
For Time:
120 Double Unders
60 KB Swings 53/35
30 Push Jerks 115/75
Rest 3 Min
2 Rounds of:
60 Double Unders
30 KB Swings 53/35
15 Push Jerks 115/75
Rest 3 Min
3 Rounds of:
40 Double Unders
20 KB Swings 53/35
10 Push Jerks 115/75
MOD WOD
For Time:
120 Single Unders
60 KB Swings 44/26
30 Push Press 75/55
Rest 3 Min
2 Rounds of:
60 Double Unders
30 KB Swings 44/26
15 Push Press 75/55
Rest 3 Min
3 Rounds of:
40 Double Unders
20 KB Swings 44/26
10 Push Press 75/55
3/19/2019
Power Cleans
3-3-3-3-3 @ 90% 1RM
10 Min AMRAP:
10 Ring Dips
10 Hanging Power Cleans 135/95
10 Box Jump Overs 24″/20″
____________
CF Basics
20 Min AMRAP:
Run 100 m
12 Power Cleans 95/65
9 Burpees over the Bar
1 Rope Climb 15’/12′