Friday 11th January 2019

A. EMOM 12

  • 1 x Power Snatch

 

B. Open WOD 17.1

For Time

  • 10 DB Snatches (15/22.5)
  • 15 Burpee Box Jump Overs
  • 20 DB Snatches (15/22.5)
  • 15 Burpee Box Jump Overs
  • 30 DB Snatches (15/22.5)
  • 15 Burpee Box Jump Overs
  • 40 DB Snatches (15/22.5)
  • 15 Burpee Box Jump Overs
  • 50 DB Snatches (15/22.5)
  • 15 Burpee Box Jump Overs

 

Time Cap: 20 minutes

Thursday 10th January 2019

A. Deadlift

  • 3-3-3-3-3

 

B. Death by 10m

  • Start at 1 minute doing 1 x 10m shuttle.
  • Add one shuttle each minute until cannot make the round.

 

Ie. Approaching 1.00 = 1 lap

Approaching 2.00 = 2

……..

Approaching 18.00 = 18 laps

 

Wednesday 9th January 2019

PARTNER WOD

6RFT (3 each) of:

  • 10 Bar-Facing Burpees
  • 15 Thrusters (30/42.5)
  • 20 Pull-ups

35 min cap

While one partner works through the round, the other must hold two dumbbells fully extended overhead.

If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round.

Tuesday 8th January 2019

A. Split Jerk

  • 12 mins to build to heaviest single

 

B. E6M for 18 mins (3 sets)

  • 500m Row
  • 30 KBS (24/32)
  • 15 HSPU

Score each set individually.

 

 

Monday 7th January 2019

A. Front Squat

  • 2-2-2-2-2

E2M

 

B. 12 min AMRAP

  • 40 Double-Unders
  • 20 Wall Balls (7/9)
  • 10 Toes to Bar

Saturday 5th January 2019 – CFQ’s 6th Birthday!

CFQ 6th Birthday

 6 x 6 min AMRAP

 

AMRAP 1

  • 60 Double Unders
  • 6 Power Snatch (35/50)

AMRAP 2

  • 6 HSPU
  • 6 Deadlift (85/120)

AMRAP 3

  • 600m Run
  • 6 Muscle Ups

AMRAP 4

  • 6 Ground to Overhead (42.5/60)
  • 6 Burpee over bar

AMRAP 5

  • 600m Row
  • 60 Box Jump Overs (20”/24”)

AMRAP 6

  • 6 C2B Pull-ups
  • 6 Thrusters (35/50)

 

Can do workout in pairs and alternate rounds or individual.

2 mins rest between each AMRAP.

Score each separately.

Friday 4th January 2019

 A. Power Clean

10 mins to build to heavy 2RM

 

B. “The Chief”

5 x 3 min AMRAP’s of:

  • 3 Power Cleans (42.5/60)
  • 6 Push-Ups
  • 9 Air Squats

Rest 1 min between each AMRAP.

Pick up each set where you left off when the last ended.

Score is total rounds. 

Thursday 3rd January 2019

A. Strict Press

  • 3-3-3-3

E2M

 Straight into:

 

B. Push Press 

  • 3-3-3-3

E2M

 

C. 7 min AMRAP

  • 7 Push Press (35/50)
  • 7 Toes to Bar
  • 7 Box Jumps (20”/24”)

 

Wednesday 2nd Jan 2019

A. Back Squat

  • 5-5-5-5-5

E2.5M

 

B. For time:

  • 40 Med Ball Clean (7/9)
  • 20 Pull-Ups
  • 30 Med Ball Clean (7/9)
  • 15 Pull-Ups
  • 20 Med Ball Clean (7/9)
  • 10 Pull-Ups
  • 10 Med Ball Clean (7/9)
  • 5 Pull-Ups

 

15 min cap

Rx plus to C2B pull-ups.

.

Monday 31st December 2018

NEW YEARS WOD

“20-18”

For time:

  • 100 Double Unders
  • 20 HSPU
  • 18 Burpees
  • 20 Squat Cleans (42.5/60)
  • 18 Burpees
  • 20 Pull Ups
  • 18 Burpees
  • 20 Shoulder to Overhead (42.5/60)
  • 18 Burpees
  • 20 KBS (24/32)
  • 18 Burpees
  • 20 Front Squats (42.5/60)
  • 18 Burpees
  • 100 Double Unders

 

30 min cap