OUR WODS

3/11/2021

4 Rounds for Time:
15 Bar Facing Burpees
10 Deadlifts
5 Muscle-ups / 15 Toes to Rings
*16 min cap

3/10/2021

5 Min AMRAP:
15 Calorie Row
15 Wall Balls
– Rest 3 min –
5 Min AMRAP:
15 Wall Balls
45 Double Unders / 60 Singles
– Rest 3 min –
5 Min AMRAP:
45 Double Unders / 60 Singles
15 Calorie Row

3/9/2021

OH Squat
3-3-3-3-3

For Time:
21-15-9 of:
Power Cleans
Bike Calories
*11 min cap

3/8/2021

“CF Open 12.3”
18 Min AMRAP:
15 Box Jumps 24″/20″
12 Push Press 115/75
9 Toes to Bar

3/5/2021

4 Rounds:
3 Min AMRAP:
5 Power Cleans
7 Chest to Bar Pull-ups
35 Double Unders
Rest 1 min

3/4/2021

8 Min EMOM:
4 Front Squat @ 80% 5RM

8 Rounds of:
8 Push Jerks
8 Bar Facing Burpees
*12 min cap

3/3/2021

5 Rounds for Time:
Run 400 m
Row 500/425 m
*25 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE