Specialty

Specialty WODs 12/16-12/23

CFE Sunday 12/16 “Load Bearing Wall” 3 minute AMRAP: 12/9 Calorie Row 10 Lateral Burpees over the Erg Max Effort Pull Ups Rest 3 minutes 3 minute AMRAP: 12/9 Calorie Row 10 Lateral Burpees over the Erg Max Effort Air… Read more »

Specialty WODs 12/9-12/16

CFE Sunday 12/9 “Point Load” For Time: 30-20-10 reps of: Calorie Row Push Ups Directly into…. 10-20-30 reps of: Med Ball Clusters (Med Ball Clean into Wall Ball Toss)* Calorie Row Directly into… 30-20-10 reps of: Calorie Row Toes to… Read more »

Specialty WODs 12/2-12/9

CFE Sunday 12/2 “Ground Iron” Partner chipper for time: 50 Pull ups 100 Calorie Row 150 Burpee Box Jump Overs (24/20) 200 Wall balls (20/14) 250 Double Unders Note: One person working at a time, partition reps as desired. 30… Read more »

Specialty WODs 11/25-12/2

CFE Sunday 11/25 “Overhang” For time: 1250/1000 m Row + 7 rounds of: 7/Arm Kettlebell Push Press (24/16) 7 Pull ups 7 Burpees + 1250/1000 m Row Wednesday 11/28 “Lace Up” 30 minute Partner AMRAP: 60 Dumbbell or Kettlebell Snatches… Read more »

Specialty WODs 11/18-11/25

CFE Sunday 11/18 “Jack Rafter” For time: 100 Double Unders 75 American Kettlebell Swings (24/16) 2,000/1,750 m Row 75 American Kettlebell Swings (24/16) 100 Double Unders Wednesday 11/21 “Kilowatt” Complete every 5 minutes for 6 rounds: 45 seconds Medicine Ball… Read more »

Specialty WODs 11/11-11/18

CFE Sunday 11/11 “Outrigger” 20 minute AMRAP: 20 Russian Kettlebell Swings (24/16) 20 Burpees (Jump to Overhead Target, 6 inches above reach) 20 Kettlebell Sumo Deadlift High Pulls (24/16) 20 Sit Ups Wednesday 11/14 Partner “Dork” 30 minute AMRAP: 60… Read more »

Specialty WODs 11/4-11/11

CFE Sunday 11/4 Partner Chipper For time: 100 Wall Balls (20/14) 200 Double Unders 100 American Kettlebell Swings (Rx+ 50/arm Kettlebell Snatches, 24/16) 100 Pull Ups (Rx+ 30 Muscle Ups, 15 per person) 100 Box Jump Overs (24/20) Note: One… Read more »

Specialty WODs 10/28-11/04

CFE Sunday 10/28 “Ground Fault” For time: 1 Mile Run 50 Wall balls (20/14) 40 Box Jumps (24/20) 30 Burpees 40 Pull Ups 50 American Kettlebell Swings (24/16) Wednesday 10/31 “1,000 Nightmares” From 0-10 minutes, 8 minute AMRAP: 20 American… Read more »

Specialty WODs 10/21-10/28

CFE Sunday 10/21 “Forced Air Heating” 4 rounds for time of: 25/20 Calorie Row 25 Burpees 600 m Run Wednesday 10/24 “Limit Switch” 30 minute Partner AMRAP: 10-20-30 reps for time of: Pull ups (Rx+ = ½ reps of Bar… Read more »

Specialty WODs 10/14-10/21

CFE Sunday 10/14 “Foul Ball” 3 rounds for time of: 800 m Run 30 Wallballs (20/14) 30 Alternating Dumbbell Snatches (50/35) Wednesday 10/17 35 minute alternating EMOM: 1. 2 Wall Walks 2. 10-12 Lateral Box Jump Overs (24/20) 3. 10/leg… Read more »