WODs

5 Rounds for time: 30m 1 arm OH kettlebell lunge (16/12K) 2x Rope Climb 20x GHD sit up    

“Push-Up Book Ends” For Time: 30 Push Ups 10 Cleans (135-85) 10 Box Jumps (24/20) 10 Jerks (135-85) 10 Box Jumps (24/20) 10 Cleans & Jerks (135-85) 10 Box Jumps (24/20) 10 Jerks [...]

Strength: Thrusters  3.3.3.3.3 3- 5min Partner WODS 20 AbMat Sit-ups x DUs 60 meter shuttle runs at 10 meters x Burpees 15 Box Jumps x Kettlebell swings (24/16k) Add up total x reps for team [...]

Strength: Front squat 5×5 Then, as many rounds and reps as possible in 20 minutes of: 10 Box jumps (30/24″) 10 Grasshoppers (L+R=1) 10 Goblet squats (24/16k KB) 10 Rowers* *After the [...]

“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees

Strength: Bench Press 5×5 “Tabata This, Sucka! Part II Electric’Boogaloo” Perform Tabata intervals and count your total reps of: Squats Pull-ups Push-ups Sit-up Kettlebell SDHP (24/16k) The [...]

The “Filthy Fifty” 50 Box jumps (24/20) 50 Jumping pull-ups 50 Kettlebell swings (16/12k) 50 (steps) Walking lunge (left/right =2) 50 Knees to elbows 50 Push press (20/15k) 50 Back [...]

Strength: Jerk 3-3-3-3-3 Then, five rounds for time of: 3 Clean & Jerk (135/95) 9 Pull-ups 12 Kettlebell swings (24/16k)

Strength: Strict Press 5×5 Then, partner WOD for 20 minutes: Partner A runs 400m while Partner B performs as many rounds as possible of: 20/20 Sledgehammers (16lb) 10 Burpees When Partner A [...]

“The Chief” As many rounds and reps as possible in 3 minutes of: 3 Power cleans (135/95) 6 Push-ups 9 Squats Rest one minute. Repeat for a total of 5 rounds.