Specialty

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 »

This Week’s Specialty WODs

CFE Partner “Kannie” 100-80-60-40-20 reps for time of: Wallballs (BEG-20/14)(EXP-25/16) Double Unders Sit ups Only one partner working at a time. Athletes may partition reps as desired as long as a minimum of 5 reps have been completed be an… Read more »

This Week’s Specialty WODs

CFE Team “Morrison” 20-30-40-50-60-50-40-30-20 reps for time of: Wall Balls (20/14) Box Jumps with step down (24/20) American Kettlebell Swings (24/16) Teams of three. One person works at a time, partition reps as desired. Compare to 6/29/16. Time cap: 40… Read more »

This Week’s Specialty WODs

CFE Teams of 3 For time: 540 Calorie Row (Switch every 20 calories) Every switch, there is a Cash In AND Buy Out of 4 Medball Cleans (25/16). Time Cap: 40 minutes Functional Strength Axle Deadlifts 5×5 Dumbbell Z Press… Read more »

This Week’s Specialty WODs

CFE 4 minute AMRAP: 8 American Kettlebell Swings (24/16) 8 Goblet Alternating Reverse Lunges (24/16, 4/leg) Rest 4 Minutes 4 minute AMRAP: 8 Box Jumps with step down (24/20) 8 Toes To Bar Rest 4 Minutes 4 minute AMRAP: 8… Read more »

This Week’s Specialty WODs

CFE Partner WOD For time, with your partner: 500 Calorie Row (partition calories as desired) If you are not rowing, complete the chipper in order (both people are working at the same time): 100 Burpee Box Jump Overs (24/20) 500… Read more »

This Week’s Specialty WODs

CFE Minutes 0-4: AMRAP Row for Calories Minutes 5-9: EMOM 2 Turkish Get-ups (24/16) Minutes 10-14: EMOM 10 Lateral Box Jump Overs (24/20) Minutes 15-19: EMOM 8 Burpees + Max Effort Plank Hold Minutes 20-24: EMOM 2 Turkish Get-ups (24/16)… Read more »

This Week’s Specialty WODs

CFE From 0-10:00 minutes, complete: 21-18-15-12-9 reps for time of: Push Ups Box Step Ups (24/20) From 10:00-20:00 minutes, complete: Row for Max Calories From 20:00-30:00 minutes, complete: 21-18-15-12-9 reps for time of: American Kettlebell Swings (24/16) Tuck Ups Functional… Read more »

This Week’s Specialty WODs

CFE 35 minute alternating EMOM: Minute 1: Row for Calories Minute 2: 2 Wall Walks Minute 3: 6/Leg Med Ball Box Step Ups (Med Ball: 20/14 and Box: 24/20) Minute 4: 6-10 Toes To Bar (Scaled: Hanging Knee Raises) Minute… Read more »