OUR
WODS

OUR
WODS

10/9/2019

For Time:
Row 1000 m
then 4 Rounds of:
15 Deadlifts 225/155
12 Burpee Box Jumps 24″/20″
3 Rope Climbs 15’/12′
then Row 1000 m
*25 min cap

MOD WOD
For Time:
Row 750 m
then 3 Rounds of:
15 Deadlifts 165/105
12 Burpee Box Jumps 24″/20″
3 Rope Climbs 15’/12′
then Row 750 m
*25 min cap

10/8/2019

Tabata L-sits

3 Rounds for Time:
Run 400 m
35 KB Swings 53/35
7 Bar Muscle-ups
*18 min cap
_____________
CF Basics
3 Rounds for Time:
Run 400 m
21 Sit-ups
15 Hanging Power Cleans 95/65
9 Pull-ups
*21 min cap

10/7/2019

5 Min EMOM:
2 Sets each min of:
2 Hanging Snatch Pull
+ 1 Hanging Squat Snatch @65-75% 1RM

10 Min AMRAP:
50 Double Unders
25 Wall Balls 20/14
____________
CF Basics
Back Squats
5-5-5-5-5

For Time:
40-30-20-10 of:
KB Swings 53/35
Double Unders / 2 x Single Unders (80-60-40-20)

10/5/2019

4 Person Teams
For Time:
300 Box Jumps Overs 24″/20″
300 Calorie Assault Bike
300 Calorie Row
*3 work / 1 rests

10/4/2019

For Time:
Run 600 m
then 5 Rounds of:
11 HSPU’s
7 Power Cleans 135/95
3 Muscle-ups
then:
Run 600 m
____________
CF Basics
18 Min AMRAP:
30 Box Step-ups with Med Ball OH 20/14
15 Push-ups
30 Sit-ups
15 Paralette Dips

10/3/2019

Back Squats
5-5-5-5-5 @ 85% 5RM

For Time:
30/24 Calorie Ski Erg
15 Sandbag Cleans 100/70
30 Toes to Bar
15 Burpees
_____________
CF Basics
Push Press
5-5-5-5-5

For Time:
42 One Arm DB Hang Clean and Jerks 35/20
21 Burpees
30 One Arm DB Hang Clean and Jerks 35/20
15 Burpees
18 One Arm DB Hang Clean and Jerks 35/20
9 Burpees

10/2/2019

15 Min AMRAP:
30 Double Unders
15 KB Swings 53/35
30 Double Unders
15 Goblet Squats 53/35

MOD WOD
15 Min AMRAP:
60 Single Unders
15 KB Swings 44/26
60 Single Unders
15 Goblet Squats 44/26

10/1/2019

For Time:
30 Power Snatch 95/65
30 Pull-ups
Rest 3 Min
then 2 Rounds of:
15 Power Snatch 95/65
15 Pull-ups
Rest 3 Min
then 3 Rounds of:
10 Power Snatch 95/65
10 Pull-ups
____________
CF Basics
4 Rounds for Time:
7 Power Cleans 115/75
14 Calorie Row
21 Wall Balls 20/14

9/30/2019

30 Min to find 5 Sets for Max Load:
5 Deadlifts
4 Hanging Squat Cleans
3 Jerks
2 Front Squats
1 Jerk
*Score is total of 5 heaviest sets
_____________
CF Basics
Front Squats
5-5-5-5-5

For Time:
10-8-6-4-2 of:
Front Squats 95/65
Pull-ups

9/28/2019

Partner WOD
18 Min AMRAP:
60 Wall Balls 20/14
60 One Arm DB Hang Clean and Jerks 50/35
60 Burpees

9/27/2019

10 Min EMOM Odd/Even:
Odd – Strict Pull-ups
Even – Strict Ring Dips

For Time:
21-15-9 of:
Deadlifts 225/155
Box Jumps 24″/20″
____________
CF Basics
16 Min AMRAP:
8 Deadlifts 135/95
16 Toes to Pole
8 Push-ups
16 Sit-ups

9/26/2019

3 Rounds for Time:
Run 400 m
21 Power Snatch 75/55
12 OH Lunges 75/55
3 Rope Climbs 15’/12′
____________
CF Basics
“Helen”
3 Rounds for Time:
Run 400 m
21 KB Swings 53/35
12 Pull-ups

9/25/2019

For Time:
50/40 Calorie Assault Bike
then:
6 Rounds for Time:
5 Power Cleans 155/105
10 Toes to Bar
15 Wall Balls 20/14
then:
50/40 Calorie Row

MOD WOD
For Time:
40/30 Calorie Assault Bike
then:
5 Rounds for Time:
5 Power Cleans 115/75
10 Toes to Bar / Hanging Knee Raises
15 Wall Balls 20/14
then:
40/30 Calorie Row

9/24/2019

Tempo Push Press
5-5-5-5-5 @ 60-70% 5RM
5 sec negative

5 Rounds for Time:
55 Double Unders
11 Thrusters 95/65
*13 min cap
____________
CF Basics
Shoulder Press
5-5-5-5-5

3 Rounds for Time:
10 Burpees
15 Push Press 75/55
30 Double Unders / 60 Single Unders

9/23/2019

Hanging Squat Clean
3-3-3-3-3

3 Rounds for Time:
5 Bar Muscle-ups
7 Hanging Squat Cleans 135/95
9 Burpees over the Bar
*11 min cap
____________
CF Basics
Hanging Power Clean
3-3-3-3-3

9 Min AMRAP:
3-6-9-12-15… of:
Hanging Power Cleans 95/65
Front Squats 95/65

Be Stronger than your Strongest Excuse