OUR WODS

3/3/2020

CF Open 11.1, 14.1
10 Min AMRAP:
30 Double Unders
15 Power Snatch 75/55

10 Min EMOM Odd/Even:
Odd – 30 Russian Twists 15/10
Even – 15-30 Toes to Pole
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CF Basics
Hanging Power Cleans
5-5-5-5-5

10 Min AMRAP:
25 Double Unders / 50 Single Unders
20 One Arm DB Snatch 35/20

3/2/2020

5 Rounds for Time:
Run 400 m
15 Pull-ups
56′ Sandbag Walking Lunges 100/70
*hold sandbag on chest
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CF Basics
4 Rounds for Time:
Run 400 m
then 2 Rounds of:
5 Pull-ups
10 Push-ups
15 Squats

2/29/2020

NO Classes Today due to the Dynamic Duo Deathmatch 2020 Partner Competition

2/28/2020

Shoulder Press
3-3-3-3-3

For Time:
15 Clean and Jerks 135/85
9 Bar Muscle-ups
12 Clean and Jerks 135/85
7 Bar Muscle-ups
9 Clean and Jerks 135/85
5 Bar Muscle-ups
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CF Basics
3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Calorie Assault Bike
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Calorie Assault Bike
Rest 3 Min
3 Min Max Calorie Assault Bike
*score is total Calories

2/27/2020

3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Calorie Assault Bike
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Calorie Assault Bike
Rest 3 Min
3 Min Max Calorie Assault Bike
*score is total Calories
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CF Basics
Back Squats
5-5-5-5-5

12 Min AMRAP:
9 Deadlifts
7 Front Squats
5 Push Press
*Use 80%ish of 5RM Push Press

2/26/2020

4 Min AMRAP:
15 Thrusters 95/65
9 Sandbag G2OS 100/70
– Rest 4 Min –
4 Min AMRAP:
12 Thrusters 95/65
6 Sandbag G2OS 100/70
– Rest 4 Min –
4 Min AMRAP:
9 Thrusters 95/65
3 Sandbag G2OS 100/70

MOD WOD
4 Min AMRAP:
15 Thrusters 75/55
9 Sandbag G2OS 70/50
– Rest 4 Min –
4 Min AMRAP:
12 Thrusters 75/55
6 Sandbag G2OS 70/50
– Rest 4 Min –
4 Min AMRAP:
9 Thrusters 75/55
3 Sandbag G2OS 70/50

2/25/2020

Mobility:
Couch Stretch
Banded Hamstring Stretch on Pole

15 Min AMRAP:
5 Toes to Bar
10 HSPU’s
15 Med Ball Cleans 20/14
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CF Basics
6 Min EMOM:
4-7 Strict Pull-ups

For Time:
21-15-9 of:
Power Cleans 95/65
Burpees over the Bar

BE STRONGER THAN YOUR STRONGEST EXCUSE