OUR
OUR
WODS
10/29/2019
8 Min EMOM:
8 set of 3 reps with 3 sec descent
Tempo Deadlifts @ 50-60% 3RM
For Time:
Row 60 Calories
50 Pistols, Alternating Legs
40 Toes to Bar
____________
CF Basics
Power Cleans
3-3-3-3-3
For Time:
15-12-9-6-3 of:
Deadlifts 165/115
Burpees over the Bar
10/28/2019
Mobility:
Couch Stretch
1st Round – 1 Min Each for Max Reps
2nd Round – 45 Sec / 15 Sec Rest for Max Reps
3rd Round – 30 Sec / 30 Sec Rest for Max Reps
Power Cleans 115/75
Hanging Squat Cleans 115/75
Jerks 115/75
*Rest 2 Min between Rounds
_____________
CF Basics
For Time:
Row 40/30 Calories
then 4 Rounds of:
15 Front Squats 75/55
25 Sit-ups
10/26/2019
3 Person Team
1 Works / 1 Holds / 1 Rests
For Time:
150 Deadlifts 205/125
120 Box Jumps 24″/20″
90 Hang Clean and Jerks 115/75
60 Burpees
*During Deadlifts and HC&J – hold Plank
*During BJ and Burpees – hold bar in front rack
10/25/2019
5 Sets of:
3 Front Squats + 7 Back Squats @ 80% 3RM FS
8 Min AMRAP:
20 Back Rack Reverse Lunges 95/65
15 Push Press 95/65
MOD WOD
5 Sets of:
3 Front Squats + 7 Back Squats @ 80% 3RM FS
8 Min AMRAP:
20 Back Rack Reverse Lunges 75/55
15 Push Press 75/55
10/24/2019
From 0:00-10:00
For Time:
30/24 Calorie Ski Erg
15 Sandbag G2OS 100/70
30/24 Calorie Assault Bike
3 Rope Climbs 15’/12′
– Rest remainder of time, then
From 10:00-20.00
For Time:
24/20 Calorie Ski Erg
12 Sandbag G2OS 100/70
24/20 Calorie Assault Bike
2 Rope Climbs 15’/12′
– Rest remainder of time, then
From 20:00-30:00
For Time:
18/16 Calorie Ski Erg
9 Sandbag G2OS 100/70
18/16 Calorie Assault Bike
1 Rope Climbs 15’/12′
_____________
CF Basics
Tabata Pull-ups
Rest 1 Min
Tabata Push-ups
Rest 1 Min
Tabata Squats
Rest 1 Min
Tabata Sit-ups
10/23/2019
For Time:
Row 1250 m
100 Double Unders
75 KB Swings 53/35
50 Goblet Squats 53/35
25 Burpees
MOD WOD
For Time:
Row 1000 m
65 Double Unders / 130 Single Unders
50 KB Swings 53/35
35 Goblet Squats 53/35
20 Burpees
10/22/2019
Every 90 secs for 6 Rounds do:
3 Power Cleans @85% 3RM
5 Rounds for Time:
6 Clean and Jerks 135/95
9 Chest to Bar Pull-ups
____________
CF Basics
Deadlifts
5-5-5-5
For Time:
21-15-9 of:
Power Cleans 115/75
Box Jumps 24″/20″
10/21/2019
20 Min AMRAP:
Run 100 m
30 Wall Balls 20/14
Run 100 m
20 Push-ups
Run 100 m
10 Deadlifts 225/155
____________
CF Basics
For Time:
Assault Bike 1 Mile
then 4 Rounds of:
Run 100 m
12 Front Squats 75/55
Run 100 m
12 Push Press 75/55
10/18/2019
3 Rounds for Time:
Run 400 m
21 Box Jumps 24″/20″
15 Toes to Bar
9 Squat Cleans 165/110
____________
CF Basics
3 Rounds for Time:
Run 400 m
21 Box Jumps 24″/20″
15 Toes to Bar / Hanging Knee Raises
9 Front Squats 115/75
10/17/2019
Push Press
5-5-5-5-5
7 Min AMRAP:
3-6-9-12-15… of:
Hanging Power Snatch 95/65
Thrusters 95/65
____________
CF Basics
Push Press
5-5-5-5-5
3 Rounds for Time:
21 KB Swings 53/35
15 Burpees
9 Push Press 95/65
10/16/2019
Deadlifts
3-3-3-3-3 @ 85% 3RM
3 Rounds for Time:
30 One Arm DB Hang Clean and Jerks 50/35
30 Sit-ups
MOD WOD
3 Rounds for Time:
30 One Arm DB Hang Clean and Jerks 35/20
30 Sit-ups
10/15/2019
For Time:
20-18-16-14-12-10-8-6-4-2 of:
Med Ball Cleans 20/14
10-9-8-7-6-5-4-3-2-1 of:
Strict Pull-ups
2 Rounds NOT for Time:
100 m Farmer Carry 70/53 x 2
100 m Sandbag Carry 100/70
____________
CF Basics
For Time:
Row 1000 m
then 4 Rounds of:
50 Double Unders / 100 Single Unders
15 Hanging Power Cleans 75/55
15 Thrusters 75/55
10/14/2019
OH Squats
3-3-3-3-3
For Time:
25/20 Calorie Ski Erg
25 Deadlifts 225/155
25 HSPU’s
____________
CF Basics
Front Squats
5-5-5-5-5
For Time:
20-16-12-8-4 of:
Med Ball Cleans 20/14
10-8-6-4-2 of:
Strict Pull-ups
10/11/2019
3 Rounds, 1 Min Each / :30 Sec Rest for Max Reps of:
Assault Bike Calories
Toes to Bar
Shoot Throughs
Devil Press 35/20 x 2
____________
CF Basics
Shoulder Press
5-5-5-5-5
For Time:
30/24 Ski Erg Calories
15 Sandbag G2OS 70/50
30 Wall Balls 20/14
10/10/2019
Shoulder Press
5-5-5-5-5 @ 85% 5RM
“CF Open 11.3”
5 Min AMRAP:
Squat Clean and Jerks 165/110
____________
CF Basics
3 Rounds, 1 Min Each / :30 Sec Rest for Max Reps of:
Assault Bike Calories
Push-ups
Toes to Bar / Hanging Knee Raises
Devil Press 20/15 x 2