Specialty

This Week’s Specialty WODs

CFE This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest). Station 1 3 minute AMRAP: 15 Plate Ground to Overhead (45/25) 10 Burpees to a Plate Rest 1 minute Station 2 3… Read more »

This Week’s Specialty WODs

CFE “Sludge” For time: 100 American Kettlebell Swings (24/16) 2,000/1500 m Row 75 Box Jumps with step down (24/20) 1 Mile Run Functional Strength 5 sets of: 20 Sandbag Walking Lunges (AHAP) 20 Double Russian Kettlebell Swings (AHAP) Rest as… Read more »

This Week’s Specialty WODs

CFE Team Conditioning 0-12 minutes: Minute 1: Row for Calories Minute 2: Med Ball Russian Twists (20/14) Minute 3: Rest 13-24 minutes: Minute 1: Row for Calories Minute 2: Med Ball Cleans (20/14) Minute 3: Rest 25-36 minutes: Minute 1:… Read more »

This Week’s Specialty WODs

CFE A. 10 minute AMRAP: Partner 1: 20/15 Calorie Row Partner 2: 10 Chest to Bar Pull ups (Advanced: 5 Bar Muscle Ups) Partner 1: 5/Leg Goblet Hold Box Step Ups (24/16) Partner 2: 20/15 Calorie Row Partner 1: 10… Read more »

This Week’s Specialty WODs

CFE 5 minutes at each station comprised of 10 rounds of 20 seconds work followed by 10 seconds of rest. Rest 1 minute before switching to the next movement. 1. Calories on Rower or Assault Bike 2. Med Ball Front… Read more »

This Week’s Specialty WODs

CFE Skill Pistols “The Legend” For time: 4 Alternating Pistols 25 American Kettlebell Swings (24/16) 50 Push Ups 75 Pull Ups 50 Push Ups 25 American Kettlebell Swings (24/16) 4 Alternating Pistols Then, run 1 mile. Compare to 9/17/16. Note:… Read more »

This Week’s Specialty WODs

CFE Teams of 3 For time: 500 Calorie Row, alternate every 30/25 Calories. While one partner is rowing the remaining 2 will alternate work/rest chipper style: 200 Double Unders 100 Wall Balls (20/14) 50 Lateral Box Jump Overs (24/20) 100… Read more »

This Week’s Specialty WODs

CFE Minutes 1-10 Alternating EMOM: Minute 1: 8-10 Toes to Bar Minute 2: 8-10 Burpee Box Jump Overs (24/20) Rest 3 Minutes Minutes 11-20 AMRAP Row for Calories Rest 3 Minutes Minutes 21-30 Alternating EMOM: Minute 1: 30-50 Mountain Climbers… Read more »

This Week’s Specialty WODs

CFE Warm up Skill review is Turkish Get ups + KB Thrusters (or DB if needed) Team Conditioning 0-12 minutes: Minute 1: Row for Calories Minute 2: 2 Turkish Get Ups (24/16) Minute 3: Rest 13-24 minutes: Minute 1: Row… Read more »

This Week’s Specialty WODs

CFE This workout is three rounds for max reps, rotating between three stations for 36 minutes (including rest). Station 1 3 minute AMRAP: 15 American Kettlebell Swings (32/24) 10 Push Ups Rest 1 minute Station 2 3 minute AMRAP: 15… Read more »