Workout Of The Day

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!

WOD –

Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Previous WODs

Wednesday, July 18th WOD

Workout for Wed., 7/18:

Warm Up!

WOD –

Teams of 2

AMRAP in 30 mins

100 box jumps

100 deadlifts

100 kb clean and jerk 1 arm

***partners switch every minute 1 person working at a time

Tuesday, July 17th WOD

Workout for Tue., 7/17:

Warm Up!

WOD –

“Helen”

3 rounds

400m run

21 kb swings

12 pull-ups

Monday, July 16th WOD

Register today for CFBF’s Third Wheel Throwdown on October 20th!

Workout for Mon., 7/16:

Warm Up!

WOD –

EMOM x 20

2 clean and jerks

(At 70%-80% of 1rm)

If you fail a rep the next minute skip the clean and jerks and perform 10 burpees.

Thursday, July 12th WOD

Workout for Thu., 7/12:

Warm Up!

WOD –

6 min AMRAP

15 db front squat

10 burpees over dbs

Rest 4 mins

6 min AMRAP

15 burpees over dbs

10 db front squats

Wednesday, July 11th WOD

Workout for Wed., 7/11:

Warm Up!

Gymnastics –

EMOM x 10

Min 1- 40 dus 7 burpees

Min 2- 4 ring mus

WOD –

(for quality)

3 rounds

10 wall squats with a pause

20 tabletop toe touches

20 spiderman push ups

Tuesday, July 10th WOD

Workout for Tue., 7/10:

Warm Up!

WOD –

For time

400m run

30 power snatch

400m run

20 power snatch

400m run

10 power snatch

400m run

5 power snatch

Monday, July 9th WOD

Workout for Mon., 7/9:

Warm Up!

Strength –

Push press

5-5-3-3-2-2-1-1-1-1

WOD –

Sally Up

Back Squat

Friday, July 6th WOD

Workout for Fri., 7/6:

Warm Up!

WOD –

“Eva”

5 RFT

(45min cap)

800m run

30 KBS

30 pull-ups

Friday, June 29th WOD

Workout for Fri., 6/29:

Warm Up!

WOD –

AMRAP 20

10 Power clean

25 Ab mat sit up

75 Double under

25 Ab mat sit up

Thursday, June 28th WOD

Workout for Thu., 6/28:

Warm Up!

WOD –

Unknown and Unknowable!