FITNESS

WOD#1

Snatch
2-2-2-1-1

then

WOD#2
For time
12-9-6
Snatch Grip Deadlift 60/40
Hang Power Snatch
Overhead Squat

BURNOUT

WOD 1

AMRAP 12’
20 wall ball
250m run
WOD 2
EMOM 12’
Odd: 15/12 cal Row
Even: 1’ hollow

WOD#1
For time
10-8-6-4-2
Deadlift
Dumbbell Shoulder Press

*You choose the weight.
Attempt to go as heavy as possible for each set.

 

FITNESS

CF GAMES
OPEN 16.2
Amrap 4' + bonus time
25 Toes to Bar
50 Double Unders
Squat Cleans

Time extends 4 minutes each time a round is completed

BURNOUT

WOD 1
750m Run
25 Box Jumps
25 Push ups
500m Run
25 Box Jumps
25 Push ups
250m Run
250 Box Jumps
25 Push ups

WOD 2
2 Rounds of
1' side plank
1' hollow
1' hip exte. 

FITNESS

WOD#1
3min. Amrap
10 P.Snatch
10 Toes to bar

Rest 2'

3min. Amrap
12 P.Clean
12 Toes to bar

Rest 2'

3min. Amrap
14 OH Squat
14 Toes to bar

BURNOUT

Amrap 8'
10 Squat jump
5 Push ups

Amrap 8'
15 Swings
15 Mountain climbers

Amrap 8'
15 Thrusters
15 Jumping lunges
 

FITNESS

WOD#1

4 rounds for time of:
Run 500 meters
10 Burpee Pull-ups
14 Single Arm Kettlebell Thrusters
20 Box Jumps

BURNOUT

AMRAP 30'

21 slamball
21 weighted sit ups
21 weighted back lunges
21push ups
500m run

FITNESS

WOD#1
Deadlift
5-5-5-5-5

WOD#2
12min. Amrap
10 Dumbell Hang Power Clean
30 Double Unders
250m Run 

BURNOUT

WOD#1
E.M.O.M 24'
Odd: 15/12 Cal Row
Even : Amrap Wallball

FITNESS

For Time:

In two person team

400 Squat

200 Push-ups

100 Burpees

50 Ring MU

BURNOUT

WOD #1

5*250 Run

WOD#2

Amrap 15'

10 dumbell row to push up

10 dumbell thrusters

FITNESS

WOD#1
For time
5 rounds of
20 hspu
30 pistols 

FITNESS

16.1
Amrap 20'
8m Overhead lunge
8 burpees
8m Overhead lunge
8 Chest to bar 

BURNOUT

WOD#1
Amrap 20'
60m Lunges
250m Run
30m broad jump
250m Run

FITNESS

WOD#1
For time:
5 rounds of
500m run
10 OH squat 70/40

BURNOUT

WOD#1
Amrap 25'
1' Burpees ground to ovearhead with plate
1' Weighted squat jumps
1' Weighted hollow
1' ski
1' bike