OUR WODS

2/14/2020

Back Squats
3-3-3-3-3

For Time:
30-24-18-12-6 of:
KB Swings 53/35
Goblet Reverse Lunges 53/35
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CF Basics
Tabata Assault Bike Calories
Rest 1 Min
Tabata HR Push-ups
Rest 1 Min
Tabata Sit-ups
Rest 1 Min
Tabata Jumping Squats

2/13/2020

“Clean and Jerk Yatzee”
8 reps @ Max Load
6 reps @ Max Load
4 reps @ Max Load
2 reps @ Max Load
*30 min to find max loads
*Reps must be touch and go
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CF Basics
Shoulder Press
5-5-5-5-5

4 Rounds for Time:
10 Pull-ups
10 One Arm DB Hang Clean and Jerks 35/20
10 Box Jumps 24″/20″

2/11/2020

18 Min AMRAP:
36 Double Unders
12 Burpees over the Bar
9 Deadlifts 165/115
6 Front Squats 165/115

MOD WOD
18 Min AMRAP:
24 Double Unders / 48 Single Unders
12 Burpees over the Bar
9 Deadlifts 115/75
6 Front Squats 115/75

2/11/2020

3 Rounds for Time:
21 Pull-ups
15/12 Assault Bike Calories
9 Sandbag G2OS 100/70

For Max Load:
3 Min KB Farmers Carry
2 Min KB Front Rack Hold
1 Min KB OH Hold
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CF Basics
3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Wall Balls 14/10
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Wall Balls 14/10
Rest 3 Min
3 Min Max Wall Balls 14/10
*score is total Calories + Reps

2/10/2020

3 Min Max Calorie Row
Rest 3 Min
2 Min Max Calorie Row
1 Min Max Wall Balls 20/14
Rest 3 Min
1 Min Max Calorie Row
2 Min Max Wall Balls 20/14
Rest 3 Min
3 Min Max Wall Balls 20/14
*score is total Calories + Reps
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CF Basics
Back Squats
3-3-3-3-3

For Time:
30-20-10 of:
KB Swings 44/26
Goblet Reverse Lunges 44/26

2/8/2020

Partner WOD
6 Min AMRAP:
30/24 Assault Bike Calories
30 Thrusters 95/65

Rest 4 Min

6 Min AMRAP
30/24 Calorie Row
30 Burpees

2/7/2020

Deadlifts
7 reps @ 80% 3RM
5 reps @ 85% 3RM
3 reps @ 90% 3RM

3 Rounds, 1 Min Each for Max Reps:
Ski Erg Calories
Devil Press 35/20
Bar Muscle-ups
Rest
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CF Basics
For Time:
40/30 Calorie Row
30 Sit-ups
30 Reverse Lunge Box Step-ups 24″/20″
30 Sit-ups
40/30 Calorie Row

BE STRONGER THAN YOUR STRONGEST EXCUSE