Specialty

This Week’s Specialty WODs

CFE Partner “Jordan” 30 Minute AMRAP of: 100 American Kettlebell Swings (24/16) 100 Sit ups 100 Air Squats 100 Push ups One person working at a time, partition reps as desired (“chipper” style). Functional Strength 5-4-3-2-1 reps of: Front Squat… Read more »

This Week’s Specialty WODs

CFE 0-5 minutes AMRAP Row for Calories 6-10 minutes EMOM 12 Unbroken Med Ball Cleans (20/14) 11-15 minutes EMOM 5 Parallette Shoot-Thrus 16-20 minutes EMOM 3-5 Pull ups + Max Effort Plank 21-25 minutes EMOM 12 Wallballs (20/14) 26-30 minutes… Read more »

This Week’s Specialty WODs

CFE 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 100 Push Ups 100 Sit Ups 100 Squats Station 3:… Read more »

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 »