OUR WODS
2/20/2024
CFDFW Fit Test #3
4 Rounds for Time:
30/24 Bike Calories
Run 400 m
30/24 Row Calories
*36 min cap
2/19/2024
Every 2:40, 6 Rounds:
Deadlifts
1×8 reps
1×7 reps
1×6 reps
1×5 reps
1×4 reps
1×3 reps
For Time:
30 Squat Clean and Jerks
*8 min cap
2/16/2024
Every 2:30, 6 Rounds:
Back Squats
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
4 Rounds for Time:
15 Wall Balls
12 Deadlifts
9 Bar Facing Burpees
*10 min cap
2/15/2024
5 Rounds for Time:
40 Double Unders
30 KB Swings
20/16 Bike Calories
2 Rope Climbs
*25 min cap
2/14/2024
Every 2:00, 6 Rounds:
Push Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)
“CF Open 13.4”
7 Min AMRAP:
3-6-9-12…of:
Clean and Jerks 135/95
Toes to Bar
2/13/2024
3 Rounds:
5 Min AMRAP:
15/12 Row Calories
6 Power Snatch
12 Box Jump Overs
6 Power Snatch
– Rest 2.5 min –
*start next round where previous ended
2/12/2024
Every 1:30, 6 Rounds:
Bentover Barbell Rows
2×8 reps Warm-up
4×8 reps Working Sets (same weight)
For Time:
35 Back Squats
30 Pull-ups
25 Front Squats
20 Chest to Bar Pull-ups
15 Overhead Squats
10 Bar Muscle-ups
*16 min cap