Specialty

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 »

Specialty WODs 4/8-4/15

CFE Sunday 4/8 and Wednesday 4/11 On a running clock complete… 8 minute AMRAP (0-10 minutes): 20 Plate Ground-to-Overhead (45/25) (Rx+ 10/arm Kettlebell Snatch (24/16)) 40 Double unders 2 minutes Rest For time (10-20 minutes): 20 Turkish Get Ups (24/16)… Read more »

Specialty WODs 4/1-4/8

CFE Sunday 4/1 and Wednesday 4/4 Team Conditioning Teams of 3 people, will rotate between 3 stations every 75 seconds for 30 rounds: Station 1: Row for Calories Station 2: “Angie” AMRAP: 100 Pull ups (Rx+ Chest to Bar) 100… Read more »

Specialty WODs 3/25-4/1

CFE Sunday 3/25 and Wednesday 3/28 10 minute Partner AMRAP: Partner 1: 20/15 Calorie Row Partner 2: 10 Chest to Bar Pull ups (Rx+ 5 Bar Muscle ups) Partner 1: 5/Leg Goblet Hold Box Step Ups (24/16) Partner 2: 20/15… Read more »

Specialty WODs 3/18-3/25

CFE Sunday 3/18 and Wednesday 3/21 For 30 minutes, every 5 minutes complete one round as fast as possible (6 rounds): 250/200 m Row 10/arm Kettlebell Thrusters (24/16) 10 Burpee Box Jump Overs (24/20) Functional Strength Every 2:30 minutes, for… Read more »