OUR WODS
1/17/2020
For Time:
30 Back Squats 135/85
25 Chest to Bar Pull-ups
20 Front Squat 135/85
15 Bar Muscle-ups
Optional Accessory Work:
3 rounds of:
20 Weighted Reverse Lunges
20 Push-ups
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CF Basics
3 Rounds, 1 Min Each for Max Reps:
Sumo Deadlift High Pulls 53/35
Push-ups
KB Swings 53/35
Air Squats
Plank (5 secs = 1 rep)
Rest
1/16/2020
Shoulder Press
3-3-3-3-3
6 Min AMRAP:
12 Power Snatch 115/75
12 Box Overs 24″/20″
*Masters 95/65
*Scaled 75/55
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CF Basics
Push Press
3-3-3-3-3
9 Min AMRAP:
9 Thrusters 75/55
9 Burpees over the Bar
1/15/2020
For Time:
50/40 Calorie Assault Bike
100 Double Unders
50 Sit-ups
5 Rope Climbs 15’/12′
80 Double Unders
40 Sit-ups
4 Rope Climbs 15’/12′
60 Double Unders
30 Sit-ups
3 Rope Climbs 15’/12′
40 Double Unders
20 Sit-ups
2 Rope Climbs 15’/12′
20 Double Unders
10 Sit-ups
1 Rope Climbs 15’/12′
*22 min cap
1/14/2020
12 Min EMOM Odd/Even:
Odd – Max Rep Strict Pull-ups
Even – Max Rep Strict Ring Dips
3 Rounds for Time:
Run 400m
15 Deadlifts 275/185
1/13/2020
Front Squats
2-2-2-2-2-2
For Time:
Row 500 m
25 Hanging Power Clean and Jerks 135/85
15 Sandbag G2OS 100/70
*Masters 115/75 – 100/70
*Scaled 95/65 – 70-50
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CF Basics
20 Min AMRAP:
5 Pull-ups
10 Box Jumps 24″/20″
15 Wall Balls 20/14
1/11/2020
Partner WOD
2 Rounds for Time:
P1 – 60 Double Unders
P2 – 60 Double Unders
P1 – 40 Wall Balls 20/14
P2 – 40 Wall Balls 20/14
P1 – 20 Toes to Bar
P2 – 20 Toes to Bar
1/10/2020
Back Squats
3-3-3-3-3
For Time:
Row 500 m
25 Thrusters 95/65
50 KB Swings 53/35
25 Thrusters 95/65
Row 500 m
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CF Basics
For Time:
40/32 Calorie Ski Erg
40 Sit-ups
40 Med Ball Cleans 20/14
40 Sit-ups
40/32 Calorie Assault Bike
