OUR
OUR
WODS
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.
8/31/2019
3 Person Teams
For Time:
150 Back Squats 95/65
120 Hang Power Cleans 95/65
90 Push Press 95/65
60 Sandbag G2OS 100/70
*1 works, 1 rests, 1 holds Sandbag/Barbell
8/30/2019
3 Rounds for Time:
Run 400 m
9 Squat Snatch 115/75
7 Muscle-ups
____________
CF Basics
3 Rounds for Time:
Run 400 m
25 Wall Balls 20/14
15 Ring Rows
8/29/2019
Deadlift
3 reps @ 80% 3RM
3 reps @ 90% 3RM
3 reps @ 100% 3RM
For Time:
20-18-16-14-12-10-8-6-4-2 of:
Wall Balls 20/14
10-9-8-7-6-5-4-3-2-1 of:
Toes to Bar
____________
CF Basics
For Time:
Row 500 m
50 Sit-ups
50 SDLHP’s 45/35
50 Squats
50 Push Press 45/35
50 Hanging Knee Raises
50 Ground to OH 35/25
Row 500 m
8/28/2019
15 Min AMRAP:
30 DB Hang Power Clean and Jerks 50/35
30 Double Unders
30/20 Push-ups
30 Double Unders
MOD WOD
15 Min AMRAP:
30 DB Hang Power Clean and Jerks 35/20
30 Double Unders / 60 Single Unders
30/20 Push-ups
30 Double Unders / 60 Single Unders
8/27/2019
For Time:
3 Rounds of:
10 Strict Pull-ups
10 OH Squats 95/65
Rest 3 Min
then 2 Rounds of:
15 Chest to Bar Pull-ups
20 Front Squats 95/65
Rest 3 Min
then 1 Round of:
30 Pull-ups
30 Back Squats 95/65
____________
CF Basics
Deadlift
3-3-3-3-3
3 Rounds for Time:
25 KB Swings 53/35
15 Pull-ups
8/26/2019
Back Squats
8-8-8-8 @ 75% 5RM
For Time:
30/20 Row Calories
20 DB Thrusters 35/20
30/20 Assault Bike Calories
20 Burpee Box Overs 24″/20″
____________
CF Basics
Front Squats
7-7-7-7
5 Rounds for Max Reps:
30 Seconds of Burpees
Rest 30 Seconds
30 Seconds of Thrusters 75/55
Rest 30 Seconds
8/24/2019
Partner WOD
20 Min AMRAP:
10 Synchronized Burpees
20 Synchronized 1 Arm DB Clean and Jerks 50/35
30 Synchronized Air Squats
8/23/2019
7 Rounds for Time:
35 Double Unders
5 Front Squats 155/105
1 Legless Rope Climb 15’/12′
____________
CF Basics
Shoulder Press
5-5-5-5-5
3 Rounds for Time:
21/18 Assault Bike Calories
9 Sandbag G2OS 70/50
8/22/2019
Split Jerks
4 reps @ 60% 1RM
3 reps @ 70% 1RM
2 reps @ 80% 1RM
1 rep @ 90% 1RM
3 attepts at new 1RM
For Time:
Row 500 m
____________
CF Basics
Hanging Power Cleans
3-3-3-3-3
3 Rounds for Time:
20 One Arm DB Snatches 35/20
20 Wall Balls 20/14
8/21/2019
20 Min AMRAP:
5 Power Cleans 185/125
10 Chest to Bar Pull-ups
15 Box Jumps 24″/20″
MOD WOD
20 Min AMRAP:
5 Power Cleans 135/85
10 Pull-ups
15 Box Jumps 24″/20″
8/20/2019
10 Min EMOM Odd/Even:
Odd – Max Rep Strict Knees to Elbows
Even – Handstand Walk Practice
3 Rounds for Time:
15/12 Assault Bike Calories
12 Burpees
9 Sandbag G2OS 100/70
____________
CF Basics
3 Rounds for Max Reps
1 Min Each with :30 sec Rest
Calorie Row
Push-ups
Goblet Stationary Lunges 35/26
Toes to Bar / Hanging Knee Raises
8/19/2019
Back Squats
5-5-5-5-5
3 Rounds for Time:
15 Power Snatch 95/65
30 Wall Balls 20/14
____________
CF Basics
20 Min AMRAP:
15 Power Cleans 95/65
12 Front Squats 95/65
9 Burpees over the Bar
1 Rope Climb 15’/12′
8/17/2019
3 Person Team
2 Rounds for Time:
150 Double Unders
120 Air Squats
90 Hang Power Cleans 95/65
60 Push Jerks 95/65
*Row 300/240 Calories
P1 works, P2 rows, P3 rests until 2 rounds AND 300/240 calories are completed