Teams of 4!
AMRAP in 25 minutes
Farmer’s Carry
Wall Balls
Rowing
Rest

Hang Power Clean

3 Rounds for time:
20 OH Reverse Lunge
5 Muscle Ups
5 Hang P. Clean

Back Squat

AMRAP in 7 Min:
6 Deadlift
6 Burpee over bar
6 Pull UPs
rest

“Nancy”
5 rounds
400m Run
15 Overhead Squat 95/65

Mid – Thigh Hang Power Clean + Power Jerk

10 Rounds – Every 1:30 on the 1:30.
5 Goblet Squat
10 KB Snatch
12 Cals bike / 8 burpee to target

7 rounds

10 DB Thrusters
10 Pull Ups
400m Run
Rest

1 Bock Clean Pull + 2 Clean

Clean segment pull
4 x 3

4 Rounds
1 lap sled drag bear crawl
15 T2B
20 MB Russian Twist

5 Rounds
8 SA KB High pull
6 KB Walking Lunge
8 SA KB High Pull
6 SA KB Walking Lunge
25 DU’s
400m Row

Power Snatch

AMRAP in 8 Min
2 Shoulder to OH
2 Chest to Bar
2 Box Jumps
Add two reps per round

Front Squat + Jerk
2RM

Romanian Deadlift
3 x 4

For Time:
400m Run with MedBall
40 Wall Balls
40 Single Arm KB Swings

“The Chief”

Max rounds in 3 minutes of:
3 Power cleans 135/95
6 Push-ups
9 Squats

Rest 1 minute. Repeat for a total of 5 cycles.

Snatch High Pull + 2 Hang Snatch

5 rounds:
8 C 2 B
12 DB Walking Lunge

AMRAP in 20
60 DUs
5 Push Jerk
10 back squat
15 T2B

It’s a CFE Wedding at 7pm! You are all invited!

1 Bock Clean Pull + 2 Clean

Clean segment pull
6 x 3

AMRAP in 7 min:
10 Cal Bike
8 Burpees
6 Wall Balls

4min
4oom Run
Max Reps DB P. Snatch SA Thruster

rest

4min
50 Box Jumps
Max Reps Pull Ups

rest

4min
75 RKB Swings
Max Reps Push Ups

rest

4min
30 Cal Row
Max Reps D Ball to Shoulder

Jerk

AMRAP
3min Max Cal Bike
Rest

3min 400m Sandbag Run + Lunge
Rest

3min Max Cal Row

Snatch Balance

AMRAP in 10:
1 Deadlift
1 Hang Power Clean
1 Front Squat
1 Push Press

AMRAP in 15 min
4 Bar Muscle Ups
6 DB Turkish Get Ups
8 Push Up

*Courtesy of CF.com

Power Clean+Jerk

AMRAP in 5 min
5 C2B
10 Jump Lunges
Run

rest

AMRAP in 5 Min
15 RKB Swings
12 Cal Bike

5 Rounds
400m Run
12 Burpees
9 Power Snatch
rest

Bock Clean Pull + 2 Clean

Clean segment pull
6 x 3

AMRAP in 7
75 DU’s
25 Walking Lunge

3 Rounds, 1 minute at each station
DB Thrusters
Kettlebell Swings
Box Jump
Pull Up’s
Row for Cal
Rest

Hang Power Snatch

AMRAP in 6 min
200m run
Max Rounds
5 HSPU
20 DU’s

Rest 2min

AMRAP in 6
200m Run
Max Rounds
6 T2B
12 Squat

High-Hang Clean + Hang Clean

Snatch Deadlift

5 rounds
7 RKB Swings
5 Burpees
10 wall balls
Rest

5 Rounds
20 Cal Bike
7 Power Cleans
60 DUs
5 Push Jerk
rest

Wonder Woman Team WOD
Teams of 4 with 1 person working at a time:
300 POW-er Snatch!
250 Pop Bam!
200 Power Ups
150 Ka-Pow Overs
2000m Swoosh!

Make sure to come in your superhero costume for your chance to win passes to the advance screening! Homemade costumes are encouraged!
We will make teams of four or you can plan your own team ahead of time. Please sign up for the 8 or 9am class so we know how many people to expect and plan for.

Sunday superhero Team WOD! We have 10 double passes to give away for Wednesday’s advanced screening.
You know the drill, wear your superhero costumes.

4 Rounds
Run 400m
15 Deadlift
30 Wall Balls

Overhead Squat

AMRAP in 7min
5 Dips
10 Box Jumps
15 KB Swings

Sunday superhero Team WOD! We have 10 double passes to give away for Wednesday’s advanced screening.
You know the drill, wear your superhero costumes.

30 Minutes
1) 3 Wall Climbs
2) D Ball to Shoulder
3) 50 DU’s
4) Farmers Walk
5) 200m Run
6) Rest

Push Jerk

“Grace”
For Time:
30 Power Clean & Jerks 135/95