OUR WODS

2/6/2020

For Time:
50/40 Calorie Row
50 Sit-ups
50 Reverse Lunge Box Step-ups 24″/20″
50 Sit-ups
50/40 Calorie Row
____________
CF Basics
Deadlifts
3-3-3-3-3

For Time:
15-12-9-6-3 of:
Front Squats 75/55
Toes to Bar / Hanging Knee Raises

2/5/2020

20 Min AMRAP:
5 Chest to Bar Pull-ups
10 Sumo Deadlift High Pulls 75/55
15 Wall Balls 20/14

MOD WOD
20 Min AMRAP:
5 Pull-ups
10 Sumo Deadlift High Pulls 53/35
15 Wall Balls 14/12

2/4/2020

7 Min AMRAP:
35 Double Unders
7 Hanging Power Clean and Jerks 135/85
– Rest 5 Min –
7 Min AMRAP:
35 Double Unders
13 Hanging Power Clean and Jerks 95/65
_____________
CF Basics
Hanging Power Clean
3-3-3-3-3

For Time:
21-15-9 of:
Hanging Power Cleans 75/55
Burpee Box Jumps 24″/20″

2/3/2020

OH Squats
2-2-2-2-2-2

For Time:
75 Power Snatch 75/55
*EMOM do 5 Burpees over the Bar
____________
CF Basics

Front Squats3-3-3-3-3

10 Min AMRAP:
20 Front Rack Lunges 45/35
10 Push Press 45/35

2/1/2020

Partner WOD
5 Rounds for Time:
50 Double Unders
40 KB Swings 53/35
30 Wall Balls 20/14
20 Push-ups
*20 min cap

1/31/2020

For Time:
Row 750 m

For Time:
10-9-8-7-6-5-4-3-2-1 of:
Sandbag G2OS 100/70
Toes to Bar
___________
CF Basics
For Time:
50/40 Calorie Assault Bike
40 Wall Balls 20/14
35/25 Calorie Assault Bike
25 Wall Balls 20/14
20/10 Calorie Assault Bike
10 Wall Balls 20/14

1/30/2020

4 Set for Max Load:
3 Push Press + 5 Push Jerks

For Time:
30/24 Calorie Ski Erg
24 Box Overs 24″/20″
24 DB Thrusters 50/35 x 2
_____________
CF Basics
Shoulder Press
5-5-5-5-5

For Time:
21-15-9 of:
Thrusters 75/55
Burpees over the Bar

BE STRONGER THAN YOUR STRONGEST EXCUSE