Specialty

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 »

This Week’s Specialty WODs

CFE Skill Hang Clusters Conditioning 3 rounds, 90 seconds at each station: 1. 25/20 Calorie Row 2. 10-15 Hang Clusters (95/65) 3. 10 Box Jump Overs (24/20) + 15 American Kettlebell Swings (24/16) 4. 15 Wallballs (25/16) + 10 Burpees… Read more »

This Week’s Specialty WODs

CFE 2014 CrossFit Games WOD “Triple 3” For time: 3000 m Row 300 Double Unders 3 mile Run Functional Strength  5×5 Axle Deadlifts Bodybuilder Tabata: OH Tricep Ext – Push Ups – Handstand Holds OlyWOD Wednesday 5/10 Muscle Snatch +… Read more »

This Week’s Specialty WODs

CFE 5/3 3 Minute AMRAP: 8/6 Calorie Row Sprint 8 American Kettlebell Swings (24/16) Rest 3 Minutes 3 Minute AMRAP: 8 Goblet Squats (24/16) 50 ft Bear Crawl Rest 3 Minutes 3 Minute AMRAP: Burpee Box Jump Overs (24/20) Rest… Read more »

This Week’s Specialty WODs

CFE 35 minute alternating EMOM: 18/15 Calorie Row 10-12 Lateral Box Jump Overs (24/20) 10/leg Mountain Climbers + Max Effort Forearm Plank Hold 10-12 Russian Kettlebell Swing – Catch – Squat (24/16) 8-10/arm Single Arm Dumbbell/Kettlebell Push Press Functional Strength… Read more »

This Week’s Specialty WODs

CFE CrossFit.com WOD 20 minute AMRAP: 50 Double Unders 100’ Walking Lunges 100’ Bear Crawl Functional Strength 20 minute AMRAP: 50 ft Sled Drag AHAP Max Effort Attempt of Strict Pull ups *Score is total number of strict pull ups…. Read more »