OUR
WODS

OUR
WODS

9/18/2019

“Cindy”
20 Min AMRAP:
5 Pull-ups
10 Push-ups
15 Squats

9/17/2019

For Time:
Row 500 m
25 Burpees over the Bar
25 Deadlifts 225/155
50 Sit-ups
50 Box Jumps 24″/20″
50 Sit-ups
25 Deadlifts 225/155
25 Burpees over the Bar
Row 500 m
_____________
CF Basics
18 Min AMRAP:
10 Hanging Power Cleans 95/65
15 Wall Balls 20/14
20 Sit-ups

9/16/2019

Front Squat
2-2-2-2-2-2

For Time:
21-15-9 of:
Clean and Jerks 135/85
Front Squats 135/85
____________
CF Basics
Front Squat
3-3-3-3-3

3 Rounds for Time:
15 Push Press 75/55
15 Toes to Bar / Hanging Knee Raises
15 Box Jumps 24″/20″

9/14/2019

Partner WOD
For Time:
100 Double Unders
100 Hang Clean and Jerks 115/75
100 Double Unders
100 Sit-ups
100 Double Unders
100 Front Squats 115/75
100 Double Unders

9/13/2019

Deadlift
20 min to find 3RM

For Time:
40/32 Calorie Assault Bike
40 Stationary Overhead Lunges 95/65
____________
CF Basics
16 Min AMRAP:
8 SDLHP’s 53/35
8 KB Swings 53/35
8 Goblet Squats 53/35

9/12/2019

3 Rounds for Max Reps
1 Min Each / 30 Sec Rest
Box Jump Overs 24″/20″
Devil Press 35/20
Chest to Bar Pull-ups
HSPU’s
____________
CF Basics
2 Rounds for Time:
Row 500 m
30 Push Press 45/35
50 Sit-ups
30 Front Rack Lunges 45/35

9/11/2019

4 Rounds for Time:
Run 200 m
15 Thrusters 95/65
Run 200 m
15 Toes to Bar

MOD WOD
4 Rounds for Time:
Run 200 m
15 Thrusters 75/55
Run 200 m
15 Toes to Bar/Hanging Knee Raises

9/10/2019

For Time:
Row 1000 m
200 Double Unders
100 Wall Balls 20/14
_____________
CF Basics
Push Press
5-5-5

For Time:
21-15-9 of:
Power Cleans 95/65
Burpees over the bar

9/9/2019

Push Press
5-5-5

For Time:
21-15-9 of:
Power Cleans 135/95
Burpees over the bar
____________
CF Basics
Deadlifts
3-3-3-3-3

7 Min AMRAP:
10 Deadlifts 135/85
20 Wall Balls 20/14

9/7/2019

Partner WOD
For Time:
60 Calorie Row
80 One Arm DB Snatch
100 Box Jumps 24″/20″
120 Wall Balls 20/14

9/6/2019

For Time:
3 Rounds of:
5 Bar Muscle-ups
5 Clean and Jerks 165/115 M135/85
then 3 Rounds of:
15 Deadlifts 165/115 M135/85
30 Squats
then 3 Rounds of:
5 Bar Muscle-ups
5 Clean and Jerks 165/115 M135/85
______________
CF Basics
3 Rounds for Time:
100 m KB Farmers Carry 53/35×2
15 Burpees
100 m KB Front Rack Carry 53/35×2
15 Burpees

9/5/2019

Tabata Hollow Rocks
Tabata Russian Twists 15/10

For Time:
45/36 Calorie Ski Erg
then 21-15-9 of:
Hanging Power Snatch 95/65
OH Squats 95/65
_____________
CF Basics
Tempo Front Squats
3-3-3-3-3
5 sec negative, 2 sec bottom hold, 3 sec up

For Time:
30-20-10 of:
KB Swings 53/35
Goblet Reverse Lunges 53/35

9/4/2019

“Jerry”
For Time:
Run 1 Mile
Row 2K
Run 1 Mile

– OR –

For Time:
Row 1500 m
Assault Bike 4 Miles
Row 1500 m

9/3/2019

Tempo Front Squats
3-3-3-3-3 @ 70% 3RM
5 sec negative, 2 sec bottom hold, 3 sec up

For Time:
30-20-10 of:
KB Swings 70/53
Goblet Reverse Lunges 70/53
_____________
CF Basics
20 Min AMRAP:
5 Power Cleans 115/75
10 Pull-ups
15 Deadlifts 115/75
20 Squats

9/2/2019

Legion 8
8 Rounds for Time:
8 Thrusters 65/55 – Terry
8 Chest to Bar Pull-ups – Blake
8 Clapping Push-ups – Emerson
8 Power Snatch 65/55 – Ryan
8 Knees to Elbows – Coon
8 SDLHP’s 65/55 – Doc
8 HSPU’s – Caleb
8 Toes to Bar – Jimmy
then:
Run 800 m

Can be completed individually or as a team.

Be Stronger than your Strongest Excuse