Category: Workout Of the Day

CFE:

For Time:
30 cal row
300m run
30 pull-ups
30 push-ups
30 cal bike
300m run
30 T2B
30 V ups
300m run
30 ring rows
30 goblet squats
300m run
30 cal row

CF:

A. Warm-up
B. OHS Strength
10@ 60%
8@ 70%
6@ 75%
4@ 80%
C. 4 Rounds
Min 1: 1 Round of Strict Cindy
5 Pull-Up, 10 Push-Up, 15 Air Squat
Min 2: 15/12 Calorie Row
Min 3: Max Clean and Jerks 135/95
*Score is total of C&J

CFE:

4 rft:
10 pull-ups
20 kbs
10 push-ups
20 KB sdhp
800m run

CF:

A. Warm-up
B. Prowler Push 3x50M 90/50
C. Tabata
Mountain Climber
Chin-up Static Hold
Superman Static Hold
Back Squat 45/35

CFE:

23m AMRAP
MB Madness!
300m MB run
30 MB lunges
200m MB run
20 wallballs
100m MB run
10 MB sit-ups
CF:
A. Warm-up
B. 3x500M Row
C. For time
30 Bar Facing Burpees
15 Power Snatch 135/95
800M Run
15 Power Snatch 135/95
30 Bar Facing Burpees

CFE:

Friday Funday!
Time cap: End of Class!
The Infinity Partner Wod!

CF:

A. Warm-up
B. Death by 10M
C. 5 RFT
10 Ring Dip
5 DL 315/225
10 Pistols

CFE:

2 X 800m run, 10 pistols, 1 min rest
4 X 600m run, 5 heavy tire flips, 45 sec rest
Then:
15 DB thrusters
30 sit-ups
90 double unders
30 sit-ups
15 thrusters

CF:

A. Warm-up
B. HS Walk Skill Work
C. AMRAP 15
10 T2B
10 Hang Squat Clean 155/105
10 KB Swing 70/53
10 Box Jumps 30/24

CFE:

2 rft:
400m run, 10 decline push-ups, 30 sec rest
300m run, 10 supine ring rows, 20 sec rest
200m run, 10 decline push-ups, 15 sec rest
100m run, 10 supine ring rows, 15 sec rest
Then:
15 KB SLDL
15 dips
15 GHD
10 KB SLDL
10 dips
10 GHD
5 KB SLDL
5 dips
5 GHD

CF:

A. Warm-up
B. 1RM OHS
C. 3 RFT
21 Wall Balls 20/14
18 Push Press 75/55
15 Pull-ups

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