Specialty

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 »

This Week’s Specialty WODs

CFE Partner Workout In 35 minutes complete: 1,000 m Row 200 Double Unders 100 Wallballs (20/14) 75 Pull ups 100 Wallballs (20/14) 200 Double Unders 1,000 m Row Only one athlete works at a time. Partition reps and rowing as… Read more »

This Week’s Specialty WODs

CFE Minutes 0-4: EMOM 8 Burpees + ME Plank Hold Minutes 5-9: AMRAP Row For Calories Minutes 10-14: EMOM 12 Double KettleBell Front Squats (2×24/2×16) Minutes 15-19: EMOM 3-5 Chest to Bar Pullups (Scale up: Bar/Ring Muscle Ups) Minutes 20-24:… Read more »

This Week’s Specialty WODs

CFE 4 rounds of 4 Minute AMRAP: 15 Wallballs (20/14) 30 Med Ball Cleans (20/14) Max Calorie Row Rest for 4 Minutes. Score is calories rowed. Compare to 6/22/16 and 6/23/16. Functional Strength Partner Workout 30 minute AMRAP: Sled Drag… Read more »

This Week’s Specialty WODs

CFE 10 Rounds of 20 seconds work, 10 seconds rest (5 minutes) of each movement, rest 1 minute, then switch to the next movement: 1. Calories on Rower or Assault Bike 2. Med Ball Front Rack Step Ups (20/14#, 24/20”… Read more »

This Week’s Specialty WODs

CFE From 0-10:00 minutes, 10 Minute Alternating EMOM: Odd minutes – 10 Burpee Box Jump Overs (24/20) Even minutes – 10 Toes to Bar (Scaled: Tuck Ups) From 10:00-20:00 minutes, Row for Max Calories. From 20:00-30:00 minutes, 10 Minute Alternating… Read more »