Workout of the Day
Work up to a heavy 3 rep Deadlift.
then
21-15-9 reps for time:
Deadlifts (275#/185#)
Box Jumps (30”/24”)
WOD – 4.15.23
Workout of the Day
For time:
1500m Row
150 Double-unders
1.5 Mile Run
WOD – 4.14.23
Workout of the Day
5 Rounds for time:
50-ft Single-arm Overhead Lunges (50#/35#)
20 Wallballs (20#/14#)
WOD – 4.13.23
Workout of the Day
For time:
30 Ring Muscle-ups
or
For time:
50 Bar Muscle-ups
or
“Death By Pull-up”
With a continuously running clock do 1 pull-up the first minute, 2 pull-ups the second minute, 3 pull-ups the third minute… continuing as long as you are able.
Use as many sets each minute as needed.
WOD – 4.12.23
Workout of the Day
For time:
Run 800m
then
1-2-3-4-5-6-7-8-9-10 reps of:
Front Squats (135#/95#)
Bar Facing Burpees
then
Run 800m
WOD – 4.11.23
Workout of the Day
5 Rounds for time:
400m Run
7 Wall Walks
WOD – 4.10.23
Workout of the Day
Find a heavy complex:
1 Hang Power Clean
1 Power Clean
then
Complete as many rounds as possible in 5 minutes of:
30 Double-unders
5 Power Cleans (135#/95#)
WOD – 4.8.23
Workout of the Day
5 Rounds for time:
Run 200m
25 Kettlebell Swings (53#/35#)
Run 200m
25 Sit-ups
WOD – 4.7.23
Workout of the Day
Every 3 minutes for 24 minutes complete the following:
15/12 Calorie Row
15 Box Jump Overs (24”/20”)
WOD – 4.6.23
Workout of the Day
Overhead Squat 15-15-15 reps
then
“CF Open 11.1/14.1”
Complete as many rounds as possible in 10 minutes of:
30 Double-unders
15 Power Snatches (75#/55#)