Workout of the Day

Specialty WODs 5/27-6/3

CFE Sunday 5/27 Canceled – Memorial Day Schedule Wednesday 5/30 Partner Chipper For time: 120 Box Jumps (24/20)*resting Partner Holds a Plank* 120 Wall Balls (20/14)** resting Partner Hangs from a bar** 120 Calorie Row 120 Kettlebell Push Press (30/arm… Read more »

Tuesday 180522 – Beginner

Strength Push Press 6×2, increasing Compare to 5/15/18. Conditioning 3 minute AMRAP: Single Arm Kettlebell Thrusters (24/16, Alternate arms as needed) Rest 3 minutes 2 minute AMRAP: Goblet Alternating Reverse Lunges (24/16) Rest 2 minutes 1 minute AMRAP: Pike over… Read more »

Tuesday 180522 – Competition

A. Hang Clean + Jerk 4x(2×2) 50-70% B. Clean + Jerk 8x(1+1) 75-80% C. Deadlift (65%, use 90% of 1rm + 10lbs) D. Single Leg Barbell Deadlifts 3×8/leg C. 10 minute alternating EMOM: Odd minutes – 20 Russian Kettlebell Swings… Read more »

Tuesday 180522 – Experienced

Strength 3-5 sets, time permitting: A1. 6-8/arm Alternating Dumbbell or Kettlebell Bench Press (31X1), rest 30 seconds A2. 12-15 Unbroken Strict Chest to Bar Pull ups (use bands or rings, if needed), rest 2 minutes Compare Dumbbell Bench to 4/24/18… Read more »