WOD – 1.14.22

Workout of the Day
Bench Press 9-9-7-7-7-5-5-5-5 reps

then

For time:
50 Calorie Row
40 Box Jump Overs (24”/20”)
30 Calorie Row
20 Box Jump Overs (24”/20”)
10 Calorie Row

WOD – 1.13.22

Workout of the Day
3 Rounds for time:
100 Double-unders
50 Alternating Dumbbell Snatches (50#/35#)
25 Pull-ups

WOD – 1.12.22

Workout of the Day
27-21-15 reps for time:
Back Squats (165#/110#)
Handstand Push-ups

Weight must come from the ground.

WOD – 1.11.22

Workout of the Day
With a partner, alternating every 2 minutes complete a 10K row for time.

WOD – 1.10.22

Workout of the Day
Complete as many reps as possible in 5 minutes of:
1 Squat Clean (155#/105#)
1 Push Jerk (155#/105#)

Immediately Into

Complete as many reps as possible in 3 minutes of:
Max Bar Facing Burpees

WOD – 1.9.22

Workout of the Day
Complete as many reps as possible in 15 minutes of:
1 Wall Walk
5 Calorie Row
3 Wall Walks
10 Calorie Row
6 Wall Walks
20 Calorie Row
9 Wall Walks
30 Calorie Row
15 Wall Walks
40 Calorie Row
21 Wall Walks
50 Calorie Row

WOD – 1.8.22

Workout of the Day
10-9-8-7-6-5-4-3-2-1 reps for time:
Lungesters (75#/55#)
Chest-to-bar Pull-ups

WOD – 1.7.22

Workout of the Day
Deadlift 3-3-3-3-3 reps

then

21-15-9 reps for time:
Deadlifts (225#/155#)
Alternating Dumbbell Step-ups (50#/35#)

WOD – 1.6.22

Workout of the Day
“JT”
21-15-9 reps for time:
Handstand Push-ups
Ring Dips
Push-ups

WOD – 1.5.22

Workout of the Day
Front Squat 10-10-10 reps

then

“CF Open 13.3”
Complete as many rounds as possible in 12 minutes of:
150 Wallballs (20#/14#)
90 Double-unders
30 Muscle-ups