class

AMRAP in 25 mins

5 Burpee Box Jumps
10 KB Swings 55/35
15 Split jumps
20 Wall ball shots 20/16

(WOD Prog. By Brian)

Barbells make people happy

Complete for time

21-15-9

Row (cals)
Deadliftt 225/155
Back squat 135/95
Pull ups

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“G.I. Jane”

Hang Squat Clean
(Technique focus)
10 x 1 @ 70-95 %

Complete for time

5-10-15-20

HSPU

50-40-30-20

Lunge

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Rope climbs

Rope climb
1 x 6

AMRAP in 6 mins

5 Burpees
5 Push ups

AMRAP in 6 mins

10 Squats
10 Sit ups

AMRAP in 6 mins

7 Box jumps
7 SA Power snatch 50/35 lbs DB

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Its cooler by the doors

Push press off the Back/ Snatch Balance
(Technique focus)

Complete for time

50 Pull up
50 P. Snatch 115/85

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Over head squat

AMRAP in 20 mins

12 Step ups w/45/25 lbs plate
15 Sit ups
18 Squats
21 Jumping ring dips

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KB Queens

 

Clean Pull
10 x1 @ 70-95%
(Technique focus)

Complete for time

5 Rounds

15 Push up
15 Push press 95/64

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KB Circut

Complete for time

15 Hang squat clean thruster 135/95
37 K2E’s
62 Jumping pull ups
31 KB 70/5543 Hip ext.
17 Burpee pull ups
89 DU22 Push ups
54 Box jumps
5 Man makers 35/20

(WOD Prog. by Brian)

Friends of CFE hittin’ the C & J

Select one of the Bench Marks

“Randy”

“Grace”

“Isabelle”

“Karen”

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245 lbs Clean and Jerk

“Cindy”

AMRAP 20 mins

5 Pull ups
10 Push ups
15 Squats

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Saturday WOD

Hang Squat Clean
(Technique focus)

10 x 2 @ 55-85 %

Complete for time

25-20-15-10-5

K2E’s
KB Swing 55/35

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New addition

AMRAP in 25 mins

5 Deadlift 275/185
5 Weighted pull ups 45/20
5 Press 50/35 lbs Db’s
5 TGU 50/35 lbs Db

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Buddy Get up

Push press off the Back/ Snatch Balance
(Technique focus)

AMRAP in 3 mins

7Ring dip
7Thruster 95/65

Rest 1 min x 4

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“L-sit Chuck Norris”

AMRAP in 25 mins

7 Power snatch 95/65
14 Sit ups
7 Burpees
14 Lateral bar jumps

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Ab Mat sit up

Clean Pull
10 x2 @ 55-85%
(Technique focus)

Complete for time

10-1

Pull up
SDHP 95/65

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Post WOD analysis

-Closed-

 

 

Hang Squat Clean
(Technique focus)

10 x 2 @ 55-85 %

Complete for time

21-15-9

Clapping push ups
Front squat 155/105

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Med ball throw and chase

Complete for time

50-40-30-20-10 reps of

DU’s
H. Power snatch 65/45

(After each set complete 5 Reps of weighted pull up at 45/20 lbs)

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Box Jump from the sitting position

Push press off the Back/ Snatch Balance
(Technique focus)

AMRAP in 12 mins

10 Body rows (feet elevated)
10 Power clean 135/95

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Pistol

Complete for time

21-18-15-12-9-6-3

H. Power clean to push press 95/65
Slam ball 20/16
Push ups

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Clean Pull
10 x2 @ 55-85%
(Technique focus)

5 Rounds for time:

7 HSPU
15 GHD sit ups/ Weighted sit up 45/30 lbs DB

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Its no problem when your part monkey