W.O.D.

180531 Thursday

“Wreckless” For Time: 27-21-15-9: Toes to Bar After each round: 20/14 Calorie Bike 50′ Front Rack sand Bag or medball Walking Lunge With 72 toes to bar in today’s workout, [...]

180530 Wednesday

“Double Decker” AMRAP 15: 15 Power Snatches (75/55) 30 Double Unders 15 Wallballs (20/14) 30 Double Unders Weight on the barbell today should be light. When fresh, athletes should be [...]

180529 Tuesday

Deadlift Build to heavy set of 3 “Sugar Daddy” 21-15-9: Deadlifts (225/155) 400 Meter Run “Sugar Daddy” is a CFNE benchmark workout. As with most a fair majority of our [...]

180528 Monday

Overhead squat Build to a heavy set of 3 “Cindy Got Jacked” For Time: 5 Rounds of “Cindy” 30 Overhead Squats (135/95) 1,000 Meter Row In this chipper workout, athletes [...]

180527 Sunday

wod “Cowboy Up” Alternating On the Minute x 20 Minute 1: 3 Deadlifts Minute 2: 10 Sit-Ups + 20 Double Unders Start at estimated 50% of best deadlift, and build [...]

180526 Saturday

Kettlebell A. 10 min EMOM single arm strict KB press (alternates arms each minute) B. Partner wod (split reps as needed, run together) 600m run 75 kb swings 400m run [...]

180525 Friday

Pull ups 3 sets of max reps strict pull ups “Boat Race” 3 Rounds For Time: 500 Meter Row 400 Meter Run Rest 3 Minutes Between Rounds A simple, but [...]

180524 Thursday

“Mano y Mano” Class Divides into 2 Teams: 3 Rounds: Team 1: Assault Bike (Team Score) Team 2: 200 Meter Sled drag If Teams of 2-4 Each: 1 Bike + [...]

180523 Wednesday

A. 10 minutes to build to heavy set of 5 back squat B. “Snake Bite” For Time: 15-12-9 Power Snatch (95/65) Overhead Squats (95/65) Pull-ups In this classic Benchmark workout, [...]

180522 Tuesday

“Anchored Down” 5 Rounds, On the 4:00: 30 Air Squats 20/14 Calorie Row 10 Lateral Rower Burpees Every four minutes, athletes will complete one round of “Anchored Down” and rest [...]