Archives: WODs

Push Jerk

Build to a heavy single

“The First Cut Is The Deepest” Partner Version

Teams of 3:

4 Rounds For Time:

400 Meter Run (Together)

9 Rope Climbs

10 Push Jerks

FX:135/95

RX:185/135

RX+:205/145

Bench Press
Heavy Set of 10

12 min

“Prime The Pump”
5 Rounds For Time:

30 Sit-ups
10 Bench Press
300′ Shuttle Run
10 Strict Pull-ups

Time Cap: 20 Minutes

FX: 35/25 on Dball; Jhook Row; Banded Pull Ups
RX: 50/35 on Dball
RX+: 70/50 On Bench

Lets Bounce

For Time:

100-80-60-40-20 Double Unders

50-40-30-20-10 Wall Balls

25-20-15-10-5 Hang Power Snatches

Fx: 1.5x Single Unders, 14/10, 65/45

Rx: 20/14, 75/55

Rx+: 20/14, 95/65

DomiNATE

AMRAP 20:

2 Ring Muscle Ups

4 Handstand Push Ups

8 Dumbbell Clean & Jerks (Single)

Fx: 35/25, 4 DB Renegade Row, 4 Push ups or Double Dumbbell Strict Press

Rx: 50/35, BMU or 2 Strict C2B

Rx+: 70/50

Stimulus: Grind

Front Squat

Build to a Heavy Triple > 80% 1RM

“Life Alert”

AMRAP 4: 

21/15 Calorie Row 

21 Toes to Bar 

21 Front Squats 

Rest 4 Minutes 

AMRAP 4: 

15/12 Calorie Row 

15 Toes to Bar 

15 Front Squats 

Rest 4 Minutes 

AMRAP 4: 

9/6 Calorie Row 

9 Toes to Bar 

9 Front Squats 

FX: 75/55; 95/65; 115/85

RX: 95/65; 115/85; 135/95

RX+: 115/85; 135/95; 155/125

POTENTIAL MODIFICATIONS

• Same Calorie Ski, Bike Erg
• 15/12, 12/9, 6/4 Cal Assualt Bike
• 200m, 150m, 100m Run

New Year Countdown

10-9-8-7-6-5-4-3-2-1

Dumbbell Thrusters

C2B

After Each Round: 30 Double Unders

Time Cap: 20 Minutes

Fx: 35/25, J Hook Row, 50 Single Under

Rx: 50/35, Pull-ups

Rx+: 50/35

Half Empty

TEAMS OF 2

10 Box Jump-overs

2 Rope Climbs

30′ Front Rack Walking Lunge

Switch after full rounds

*Score is combined rounds & reps

Fx: 95/65, 2:1 Rope Climb, 20″/18″

Rx: 115/85, 24″/20″

Rx+: 135/95, 24″/20″

Deadlift

Build to a heavy triple

Open Workout 17.4

AMRAP 13:

55 Deadlifts

55 Wall Balls

55 Calorie Row

55 HSPU

Fx: 155/105; Pushups

Rx: 185/125

Rx+: 225/155

“Amanda, Please”

AMRAP4

Buy in: 9 Ring Muscle Ups

9 Power Snatches 

9 Bar Facing Burpees

Rest 4 Minutes

Buy in: 7 Ring Muscle Ups

7 Overhead Squats 

7 Bar Facing Burpees 

Rest 4 Minutes 

AMRAP 4: 

Buy in: 5 Ring Muscle Ups

5 Squat Snatches 

5 Bar Facing Burpees 

Fx: 75/55, 95/65, 115/85; Burpee Pullups

Rx: 75/55, 95/65, 155/85, C2B 

Rx+: 95/65, 115/85, 135/95

Score= Combined Rounds + Reps

“2021 CFG Event 10“

For Time:

30 Toes to Bar

2400 Meter Run

30 Toes to Bar

2400 Run

30 Toes to Bar

Time Cap: 30 Minutes

Fx: 50 Ab-Mat Sit-ups

Rx: Hanging Knee/Leg Raises

Rx+: As Written

2400 Meter Run:

3,000/2,400m Row/Ski

138/105 Cal Bike

6000/4800m C2 Bike