Specialty

Specialty WODs 6/17-6/24

CFE Sunday 6/17 “Sunday is for Conditioning! 3.0” 8 rounds of 20 seconds work/10 seconds rest at each station: 1. Row for Calories 2. Kettlebell or Dumbbell Reverse Lunges 3. Tall Kneeling Dumbbell Strict Press Rest 2 minutes 8 rounds… Read more »

Specialty WODs 6/10-6/17

CFE Sunday 6/10 “Sunday is for Conditioning! 2.0” 8 rounds at each station – 20 Seconds work/10 Seconds rest: 1. Wall Walks 2. Goblet Squats (24/16) 3. Plank Ups Rest 2 minutes 8 rounds at each station – 20 seconds… Read more »

Specialty WODs 6/3-6/10

CFE Sunday 6/3 “Sunday is for Conditioning!” 8 rounds of 20 Seconds of Work/10 Seconds of Rest 1. Shuttle Run 2. Single Arm Kettlebell Thrusters (24/16), switch hands each round 3. Side Plank, alternate sides each round Rest 2 minutes… Read more »

Specialty WODs 5/27-6/3

CFE Sunday 5/27 Canceled – Memorial Day Schedule Wednesday 5/30 Partner Chipper For time: 120 Box Jumps (24/20)*resting Partner Holds a Plank* 120 Wall Balls (20/14)** resting Partner Hangs from a bar** 120 Calorie Row 120 Kettlebell Push Press (30/arm… Read more »

Specialty WODs 5/20-5/27

CFE Sunday 5/20 and Wednesday 5/23 “Tread Water” For time: 2000/1750 m Row 150 Double Unders (4 Minute Time Cap) 10 rounds of Cindy Note: 1 Round of Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats Functional… Read more »

Specialty WODs 5/13-5/20

CFE Sunday 5/13 and Wednesday 5/16 “WODs with Friends 2.0” In 30 minutes, teams of 3 complete for max reps: Max Calorie Row and AMRAP of: 20 Med Ball Cleans (20/14) 20 Burpee Box Jump Overs (24/20) 20 Sit ups… Read more »

Specialty WODs 5/6-5/13

CFE Sunday 5/6 and Wednesday 5/9 4 minute AMRAP: 8 American Kettlebell Swings (24/16) 8 Goblet Alternating Reverse Lunges (24/16, 4/leg) Rest 4 minutes 4 minute AMRAP: Alternating Turkish Get ups (moderate weight) Rest 4 minutes 4 minute AMRAP: 8… Read more »

Specialty WODs 4/29-5/6

CFE Sunday 4/29 and Wednesday 5/2 30 minute EMOM: Minutes 0-5: 10 Double Kettlebell Front Squats (2×24/2×16) Minutes 5-10: 12 Push-Ups (Rx+ Handstand Push Ups) Minutes 10-15: 10 Ring Rows + ME Plank Hold (Rx+ 4-6 Strict Pull ups) Minutes… Read more »

Specialty WODs 4/22-4/29

CFE Sunday 4/22 and Wednesday 4/25 Partner “Jordan” 30 minute AMRAP: 100 American Kettlebell Swings (24/16, Rx+28/20) 100 Sit ups 100 Air Squats 100 Push ups Only one person working at a time; partition reps as desired (“chipper” style). Compare… Read more »

Specialty WODs 4/15-4/22

CFE Sunday 4/15 and Wednesday 4/18 “Thanks for all the Fish” 30 minute Partner AMRAP: 5 Pull ups 10 Single Arm Kettlebell Thrusters (24/16, 5/arm) 15 American Kettlebell Swings (24/16) Only one person working at a time; alternate rounds with… Read more »