Category: WODs

Warm Up

3 rounds

• Med Ball Duck Walk 50ft.
• Burpee Broad Jump 50ft.

Mobility Work

WOD

“Jackie”

For time:

• Row 1000m
• 50 Thrusters (45)
• 30 Pull ups

Cash Out

30 Tire Flips

Warm Up

4 min.

• :15 jump squats
• :15 Burpees
• :15 push ups
• :15 sit ups

WOD

10 Rounds for Time:

• 10 Box Jumps (24/20)
• 10 Pull Ups

Cool Down

Foam Roll Recovery

Warm Up

2 Rounds ME Wall Balls (20/14)

WOD

“Paleo Challenge WOD”

15 min. AMRAP

• 15 Pull ups
• 10 Cleans (95/65)
• 15 Push UPs
• 10 Wall Balls (20/14)

Cool Down

Foam Roll “Social”

Warm Up

Run 400m

-then-

• 50ft. duck walk
• 50ft. walking lunges
• 50ft. forward rolls
• 50t. burpee broad jumps

WOD

21-15-9

• Push Press (115/75)
• Burpees

Cool Down

Foam Roll Pow Wow

Warm Up

Row 500m

-then-

Deadlift/Pulling Mobility

Warm Up into a good Deadlift starting weight for your work sets.

WOD

Deadlift 3RM

3-3-3-3-3

Cash Out

3 Rounds

• 10 Good mornings (AHAP)
• 2 Med Ball Laps (20/14)

Warm Up

Down and Back Agility Drills

Coach Led Mobility

WOD

Chipper WOD

For time:

• 50 Box Jumps (24/20)
• 100 Double Unders
• 40 Pull ups
• 80 DUs
• 30 Push Ups
• 60 DUs
• 20 Pull Ups
• 40 DUs
• 10 Handstand Push Ups
• 20 DUs

Cash Out

200ft. Tire Flip

Warm Up

Med Ball Partner Warm Up

• Oblique Toss
• Overhead Toss
• Granny-style Toss

WOD

Partner WOD

3 rounds:

• Partner 1 completes Max Rep KB Swings (53/35)
• Partner 2 completes 2 sled drives (135; down and back)
• Switch

Score is total reps of KB Swings.  One round is after both partners have completed the KB swings AND sled drives.  Each partner will do a total of 6 sled drives and 3 max effort KB Swings. 

Cash Out

6 laps partner carry

-OR-

4 wheel barrel laps

Warm Up

4 min.

• :15 lunges
• :15 squats
• :15 push ups
• :15 sit ups

WOD

“Kelly”

5 rounds for time:

• Run 400m
• 30 Box Jumps (24/20)
• 30 Wall Balls (20/14)

Cool Down

Coach Led Mobility

Warm Up

Row 500m

WOD

“Eva”

5 rounds for time:

• Run 800m
• 30 KB Swings (70/53)
• 30 Pull Ups

Cool Down

Foam Roll

Warm Up

100 ft. Partner Burpees*

Coach Led Mobility

*For Partner Burpees, partner 2 lays on the ground, partner 1 completes a burpee and then laterally jumps partner 2 so that the pair moves down the floor.  Then, partner 2 completes a burpee and laterally jumps partner 1, again moving the pair down the floor.  Full round is down and back on the CF927 floor (100ft.)

WOD

12 min. AMRAP

• 10 Deadlifts (65% of 1RM)
• 12 Pull Ups
• 15 Squats
• 20 Double Unders

Cash Out

5 Sled Drives

5 Rope Climbs