Specialty

This Week’s Specialty WODs

CFE Partner “Hansen” 30 minute AMRAP: 30 American Kettlebell Swings (24/16) 30 Burpees 30 Sit ups Movements must be done in order, but reps can be partitioned as desired. One person working at a time. Functional Strength 5 rounds of:… Read more »

This Week’s Specialty WODs

CFE “Altitude Sickness” Teams of 2, for time and reps: Chipper for time: 100 Box Jump Overs (24/20) 100 Burpees 100 American Kettlebell Swings (24/16) 100 Calorie Row Partner 2: AMRAP Double Unders Switch as desired with your partner. This… Read more »

This Week’s Specialty WODs

CFE CrossFit.com Workout 5 rounds for reps of: 1 minute Box Jumps (24/20) 1 minute Wallballs (20/14) 1 minute Row for Calories Rest 1 minute between rounds. Functional Strength 7 rounds of: 10 Kettlebell Strict Press (20/16kg) 15/leg Kettlebell Suitcase… Read more »

This Week’s Specialty WODs

CFE “Tabata Something Else – Rowing Edition” Complete 48 intervals of 20 seconds work, followed by 10 seconds of rest for max reps of: Rowing for Calories Pull ups Push ups Sit ups Squats Rowing for Calories Rest 1 minute… Read more »

This Week’s Specialty WODs

CFE For time: 1 mile Run 150 Double Unders 75 Sit ups 50 Wallball Clusters (20/14) 75 Sit ups 150 Double Unders 1 mile Run Functional Strength 10 sets of: 100 ft Farmer’s Carry (AHAP) 10 Burpees Rest OlyWOD Wednesday… Read more »

This Week’s Specialty WODs

CFE Hero WOD “Jerry” 1 mile Run 2000 m Row 1 mile Run Functional Strength Axle Bar Complex 4 x (2 Continental Cleans + 2 Strict Press + 2 Push Press) Accessory 3×10 Bridges 3×10 Step ups OlyWOD Wednesday 5/31… Read more »

This Week’s Specialty WODs

CFE UWS Partner Sprints 10 rounds (each) for time: 10 Tuck Jumps 100m Sprint Flatiron Partner Sprints 10 rounds (each) for time: 10/8 Calorie Row 10 No Push up Burpees Rest 1 minute after each partner completes 1 round. Optional… Read more »