Category: WOD
Friday February 22, 2019 'Friday WOD'


WOD: CF OPEN 19.1

15 Minute AMRAP (As Many Rounds As Possible)

19 Wallballs
19 Calorie Row

Thursday February 21, 2019 'Thursday WOD'

Strength: Deadlifts 4×5 70% **Nothing heavy, stay moving*

Workout: For Time

Teams of 2

150-100-50 Calorie Row/Dyne/Erg

200m Run

Sit-ups

Tuesday February 19, 2019 'Wednesday WOD'

Strength: 7 Min EMOM (Every Minute On the Minute)

1-3 Strict Muscle Up

or

2-5 Muscle Up progression

Workout: For Time

1-2-3-4-5-6-7-8-9-10

Power Clean RX(135lb./93lb.) RX+(165lb./115lb.)

Bar Facing Burpee

Tuesday February 19, 2019 'Tuesday WOD'

Strength: Strict Press 4×5 70%-75%

Workout: 12 Minute AMRAP (As Many Rounds As Possible)

15 Back Squats RX **Men 135lb, 165lb, 185lb, 205lb** Ladies 95lb, 115lb, 135lb, 155lb**

45 Double Unders

15 Strict HSPU

***Each round you will add weight for the back squats**

Sunday February 17, 2019 'Monday WOD'

Strength: Front Squats 4×5 70%-75%

Workout: 17 Minute AMRAP (As Many Rounds As Possible)

14/12 Calorie Assault Bike/ Rower **Switch every round**

8 Chest To Bar Pull Ups

4 Devil Press (50lb./35lb)

Extra Credit : 3 Rounds

20 GHD Sit Ups

20 DB Lunges

20 Deficit Push Ups

Thursday February 14, 2019 'Friday WOD'

Strength:

A1: Back Squats 4×5

A2: Broad Jump 4×10

Workout: CF OPEN 13.3

12 Minute AMRAP (As Many Rounds As Possible)

150 Wallballs

90 Double Unders

30 Muscle Ups

Extra Credit: 3 Sets

2 Minute Couch Stretch

2 Minute Quad Smash w/ BB

2 Minute Banded Hamstring Stretch

Thursday February 14, 2019 'Thursday WOD'

Strength:

A1: Push Jerk 4×5

A2: Handstand Hold 4x:30sec

Workout: 20 Minute CAP

Teams of 2

4 Rounds

100/70 Calorie Assault Bike

50 Deadlifts

40 Hang Power Cleans

30 Push Jerks

***1st round 95lb./63lb. 2nd round 115lb./83lb. 3rd round 135lb./93lb. 4th round 155lb. 105lb***

**Weights will go up each round, get as far as you can in the 20 Minutes**

Tuesday February 12, 2019 'Wednesday WOD'

Strength:

A1: Banded Front Rack 2×1 Min

A2: Front Squat Hold 2x :30 seconds

A3: Good Morning 2×15

Workout: 3 Rounds

**In a 6 Minute window**

500m Row

1 Round of Cindy **5 Pull ups, 10 Push Ups, 15 Air Squats**

Max “Squat Cleans” RX(135lb./93lb.)

**2 min rest between each round.**

Tuesday February 12, 2019 'Tuesday WOD'

Strength:

A1:Sled Push 3x30m

A2: Assault Bike 3×20/15 Cal.

Workout: “Nancy”

5 RFT

400m Run

15 Overhead Squats RX(95lb./63lb.)

Extra Credit: 3 sets

10 DB Incline Bench

15 Push Ups

20 Banded Tricep ext.

Monday February 11, 2019 'Monday WOD'

Strength:

A1: Deadlifts 4×5

A2: Pull ups 4×5-10

Workout: For Time

21-15-9

KB Swings (70lb./53lb.)

Burpees

Extra Credit: 3 Rounds

500m Row

15 Hammer Curls

15 Ring Rows