OUR WODS
4/24/2024
Every 2:40, 6 Rounds:
Back Squats
1×7 reps
1×6 reps
1×5 reps
3×4 reps (same weight)
5 Rounds for Time:
12 Snatch Grip Deadlift
9 Hang Power Snatch
6 Overhead Squat
*12 min cap
4/23/2024
Every 2:20, 6 Rounds:
Push Press
1×7 reps
1×6 reps
1×5 reps
3×4 reps (same weight)
5 Rounds for Time:
30 Crossovers
6 Clean and Jerks
*10 min cap
4/22/2024
5 Rounds, 1 Min Each for Max Reps:
20 sec Rest / Transition
Ski Erg Calories
KB Swings
Sit-ups
Burpees
4/19/2024
For Time:
1 Rounds of:
40 Calorie Row
20 Wall Balls
4 Rope Climbs
3 Rounds of:
20 Calorie Row
10 Wall Balls
2 Rope Climbs
5 Rounds of:
10 Calorie Row
5 Wall Balls
1 Rope Climb
*24 min cap
4/18/2024
Every 2:40, 5 Rounds:
Deadlifts
1×8 reps
1×7 reps
1×6 reps
2×5 reps (same weight)
3 Rounds for Time:
21 KB Swings
15 Box Jump Overs
9 Push Jerks
*12 min cap
4/17/2024
4 Rounds:
5 Min AMRAP:
Run 400 m
Max Rounds + Reps of Cindy
– Rest 2 min –
*Following the run, start rounds of Cindy where previous ended
Round of Cindy:
5 Pull-ups
10 Push-ups
15 Squats
4/16/2024
Every 2:30, 6 Rounds:
Overhead Squats
1×6 reps
1×5 reps
1×4 reps
3×3 reps (same weight)
“CF Open 11.1 and 14.1”
10 Min AMRAP:
30 Double Unders
15 Power Snatch 75/55
