OUR WODS

2/10/2020

3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Wall Balls 20/14
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Wall Balls 20/14
Rest 3 Min
3 Min Max Wall Balls 20/14
*score is total Calories + Reps
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CF Basics
Back Squats
3-3-3-3-3

For Time:
30-20-10 of:
KB Swings 44/26
Goblet Reverse Lunges 44/26

2/8/2020

Partner WOD
6 Min AMRAP:
30/24 Assault Bike Calories
30 Thrusters 95/65

Rest 4 Min

6 Min AMRAP
30/24 Calorie Row
30 Burpees

2/7/2020

Deadlifts
7 reps @ 80% 3RM
5 reps @ 85% 3RM
3 reps @ 90% 3RM

3 Rounds, 1 Min Each for Max Reps:
Ski Erg Calories
Devil Press 35/20
Bar Muscle-ups
Rest
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CF Basics
For Time:
40/30 Calorie Row
30 Sit-ups
30 Reverse Lunge Box Step-ups 24″/20″
30 Sit-ups
40/30 Calorie Row

2/6/2020

For Time:
50/40 Calorie Row
50 Sit-ups
50 Reverse Lunge Box Step-ups 24″/20″
50 Sit-ups
50/40 Calorie Row
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CF Basics
Deadlifts
3-3-3-3-3

For Time:
15-12-9-6-3 of:
Front Squats 75/55
Toes to Bar / Hanging Knee Raises

2/5/2020

20 Min AMRAP:
5 Chest to Bar Pull-ups
10 Sumo Deadlift High Pulls 75/55
15 Wall Balls 20/14

MOD WOD
20 Min AMRAP:
5 Pull-ups
10 Sumo Deadlift High Pulls 53/35
15 Wall Balls 14/12

2/4/2020

7 Min AMRAP:
35 Double Unders
7 Hanging Power Clean and Jerks 135/85
– Rest 5 Min –
7 Min AMRAP:
35 Double Unders
13 Hanging Power Clean and Jerks 95/65
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CF Basics
Hanging Power Clean
3-3-3-3-3

For Time:
21-15-9 of:
Hanging Power Cleans 75/55
Burpee Box Jumps 24″/20″

2/3/2020

OH Squats
2-2-2-2-2-2

For Time:
75 Power Snatch 75/55
*EMOM do 5 Burpees over the Bar
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CF Basics

Front Squats3-3-3-3-3

10 Min AMRAP:
20 Front Rack Lunges 45/35
10 Push Press 45/35

BE STRONGER THAN YOUR STRONGEST EXCUSE