WOD

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February 28, 2018

Press

3-3-3

Push Press

3-3-3

Push Jerk

3-3-3

Finisher:

Tabata

Scissors/CrissCross 

February 27, 2018

AMRAP in 18 min:

5 HSPU

10 Pull Ups

15 Wall Balls 20lb/14lb

February 26, 2018

1 Power Snatch + 2 Overhead squats

1-1-1-1-1

3 RFT:

Run 200m

20 Air Squats

10 Plate Twists 20kg/15kg

1 Rope Climb

February 25, 2018

18.1

AMRAP 20 min:

8 TTB

10 DB Clean and Jerk (single arm, 5 on each side) 22.5kg/15kg

14/12 cal row

Alternate WOD for people who have already done 18.1 or are new to CF is:

AMRAP 20 min:

8 Sit ups

10 Kettlebell swings 24kg/16kg

12 Ball Slams 15kg/12kg

February 23, 2018

18.1

AMRAP in 20 min:

8 Toes to bar

10 Hang clean and Jerk 22.5kg/15kg

14/12 Cal Row

Scaling options:

Toes to bar - Hanging knee raises

HPC&J - 15kg/10kg

February 22, 2018

Turkish get ups

3-3-3

4 x:

10 Ball Slams 15kg/12kg

500m Row

Rest as needed between efforts

Score is your time to complete the 500m row – must complete 10 ball slams unbroken and must transition straight from ball slams to row.

February 21, 2018

Deadlift

3-3-3

3 Rounds:

Max Wall Balls 20lb/14lb in 90 sec

Max Toes to Bar in 90 Sec

Max Double Unders in 90 sec

Rest 3 min between rounds

February 20, 2018

AMRAP in 5 min:

10 box jumps 24”/20”

5 Power snatch 35kg/25kg

Rest 2 min

AMRAP in 5 min:

6 Power Cleans 50kg/35kg

3 Bar Muscle Ups

Finisher:400m Farmer’s Carry 2 x KB 24kg/16kg

February 19, 2018

Back squat

5-5-5

Death by Thruspee:

Minute 1: 2 Thrusters 42.5kg/30kg

Minute 2: 2 Bar facing burpees

Minute 3: 4 Thrusters

Minute 4: 4 BFB

Minute 5: 6 Thrusters

Minute 6: 6 BFB

Minute 7: 8 Thrusters

Minute 8: 8 BFB

Minute 9: 10 Thrusters

Minute 10: 10 BFB

Etc etc

February 18, 2018

In Teams of 2:

5 RFT:

200m run (with deadball – 9kg/6kg) – run together sharing the load

50 KB swings 24kg/16kg (25 each, accumulated)

20 pull ups (10 each, accumulated)

Hand stand skill practice – handstand holds, kick up to handstand, handstand walking

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