CF Strength WOD

Take 15 minutes to find a heavy squat clean
then hit that weight for 1/1/1/1

CF WOD

5 Squat Cleans
10 Handstand Push ups
5 Rounds
Fitness: 115/75
Performance: 165/110
Open: 185/125

DRIVE

20/15 Cal Row
20 Push ups
20 DB Walking Lunges (2 DBs)
20 DB Front Squats
20 Devils Press
30 min AMRAP

WOD

35 Air Squats
25 Box Jumps
15 Deadlifts
___ Rope Climbs
Rest 2 Min
4 Rounds
Fitness: (155/105) 1 Climb
Performance: (185/125) 2 Climbs
Open: (225/155) 3 Climbs
25 min Cap

CORE

:12 Seconds Russian Twist w/ a Plate (As fast as possible)
:48 Seconds slow single leg pikes (do not stop moving)
5 rounds

Strength WOD

4 min EMOM 4 Push Press
4 min EMOM 3 Push Jerks
4 min EMOM 2 Split Jerks

WOD

10 Hang Cleans
10 Push Press
10 Sit-ups
___ Cal Row
AMRAP 15 Min
Fitness: 95/65 (15 cal row)
Performance: 115/75 (18 cal row)
Open: 135/95 (20 cal row)

WOD

5 Rounds
8 Back Squats
25 Double Unders
6  Toes to Bar
Rest 2:00
4 Rounds
8 Front Squat
25 Double Unders
6 Pull-ups
Rest 2:00
3 Rounds
8 Back Squats
25 Double Unders
6 Toes to bar
Fitness: 75/55 (50 Singles)
Performance: 95/65
Open: 115/75
27  min Cap

Strength WOD

Every 90 Seconds of 6 minutes
1 Power Snatch + 2 OHS
Every 90 Seconds for 6 minutes
2 Hang Squat Snatch with a 3 second pause in the bottom

WOD

“Isabel”
30 Snatches
For Time
Fitness: 95/65 **
Performance: 135/95
Open: 135/95

** If load is too light, but performance is too heavy, athletes have 2 options. 1) Find a middle weight or 2) complete 45 reps at 95/65**

WOD

Every 8 minutes for 32 Minutes
_____Row
15 Burpee Box Jumps
12 KB Swings
9 Bar Muscle ups
Fitness: 600 M, Option of Jumping Pull ups or Jumping Bar Muscle ups
Performance: 750 M, Option of  9 Bar MU’s or 18 Chest to Bar Pull ups
Open: 750 M,  9 Bar MU’s

DRIVE

20 Burpees
30 KB Swings
40 Sit ups
50 DB Hang Clean and Jerk (25 each arm)
60 Air Squats
70 Double Unders
2 Rounds

CF Strength WOD

Strict Press 5/5/5/5/5 (70-75% across)

CF WOD

2-4-6-8-10-8-6-4-2
Push Jerk
Pull up
**5 Devil’s Press after each round of pull ups

20 min Cap

The Jerks should be moderate to heavy not super light.
Most rounds will be unbroken, but it will fatigue things for the pull ups and Devil’s press.

DRIVE 

5 Burpees
6 KB Swings
7 Wall balls
18 Rounds