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OUR WODS

2/20/2024

CFDFW Fit Test #3
4 Rounds for Time:
30/24 Bike Calories
Run 400 m
30/24 Row Calories
*36 min cap

2/19/2024

Every 2:40, 6 Rounds:
Deadlifts
1×8 reps
1×7 reps
1×6 reps
1×5 reps
1×4 reps
1×3 reps

For Time:
30 Squat Clean and Jerks
*8 min cap

2/16/2024

Every 2:30, 6 Rounds:
Back Squats
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)

4 Rounds for Time:
15 Wall Balls
12 Deadlifts
9 Bar Facing Burpees
*10 min cap

2/15/2024

5 Rounds for Time:
40 Double Unders
30 KB Swings
20/16 Bike Calories
2 Rope Climbs
*25 min cap

2/14/2024

Every 2:00, 6 Rounds:
Push Press
1×8 reps
1×7 reps
1×6 reps
3×5 reps (same weight)

“CF Open 13.4”
7 Min AMRAP:
3-6-9-12…of:
Clean and Jerks 135/95
Toes to Bar

2/13/2024

3 Rounds:
5 Min AMRAP:
15/12 Row Calories
6 Power Snatch
12 Box Jump Overs
6 Power Snatch
– Rest 2.5 min –
*start next round where previous ended

2/12/2024

Every 1:30, 6 Rounds:
Bentover Barbell Rows
2×8 reps Warm-up
4×8 reps Working Sets (same weight)

For Time:
35 Back Squats
30 Pull-ups
25 Front Squats
20 Chest to Bar Pull-ups
15 Overhead Squats
10 Bar Muscle-ups
*16 min cap

BE STRONGER THAN YOUR STRONGEST EXCUSE

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm, 6:00pm

Teens
7:00pm

Adults
5:00am, 6:00am, 7:00am, 8:00am, 9:00am, 12:00pm, 4:00pm, 5:00pm,

Adults
8:30am, 9:30am

Open Gym
Noon