OUR WODS
3/11/2020
Power Cleans
2-2-2-2-2-2
3 Rounds for Time:
21 Wall Balls 20/14
7 Power Cleans 155/105
MOD WOD
3 Rounds for Time:
21 Wall Balls 14/10
7 Power Cleans 95/65
3/10/2020
4 Rounds for Time:
Row 500 m
50 Double Unders
Run 400 m
*30 min cap
MOD WOD
3 Rounds for Time:
Row 500 m
25 Double Unders / 50 Single Unders
Run 400 m
*20 min cap
3/9/2020
Back Squats
3-3-3-3-3
8 Rounds for Max Reps of:
20 Seconds of Thrusters 95/65
Rest 10 Seconds
20 Seconds of Pull-ups
Rest 10 Seconds
*courtesy CF Mainsite
MOD WOD
8 Rounds for Max Reps of:
20 Seconds of Thrusters 45/35
Rest 10 Seconds
20 Seconds of Pull-ups / Ring Rows
Rest 10 Seconds
3/7/2020
Team Conga Line
2 Rounds for Time:
30/24 Calorie Row
30 Devil Press 35/20
30 Med Ball Sit-ups 20/14
30 Sledge Hammer Strikes
30/24 Calorie Ski Erg
3/6/2020
Deadlifts
3-3-3-3-3
“Nasty Girls”
3 Rounds for Time:
50 Squats
7 Muscle-ups
10 Hanging Power Cleans 135/95
____________
CF Basics
7 Min AMRAP:
10 Push Press 75/55
10 KB Swings 44/26
10 Box Jumps 24″/20″
10 KB Swings 44/26
– Rest 3 Min –
7 Min AMRAP:
10 Push Press 75/55
10 KB Swings 44/26
10 Box Jumps 24″/20″
10 KB Swings 44/26
*start 2nd AMRAP where 1st ended
3/5/2020
7 Min AMRAP:
10 Push Jerks 115/75
10 KB Swings 70/53
10 Box Jumps 30″/24″
10 KB Swings 70/53
– Rest 3 Min –
7 Min AMRAP:
10 Push Jerks 115/75
10 KB Swings 70/53
10 Box Jumps 30″/24″
10 KB Swings 70/53
*start 2nd AMRAP where 1st ended
____________
CF Basics
Deadlifts
3-3-3-3-3
3 Rounds, 1 Min Each for Max Reps:
Sandbag G2OS 70/50
Toes to Rings
Squats
Rest
3/4/2020
Front Pause Squats
5-5-5-5-5
3 sec descent, 3 sec pause
For Time:
30-20-10 of:
Wall Balls 20/14
Burpees
