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