Specialty

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 »

Specialty WODs 10/7-10/14

CFE Sunday 10/7 For time: Run 600 m 60 Goblet Squats (24/16) Run 600 m 40/Arm Kettlebell Push Press (24/16) Run 600 m 60 American Kettlebell Swings (24/16, RX+ 30/arm Kettlebell or Dumbbell Snatch) Run 600 m Wednesday 10/10 Team… Read more »

Specialty WODs 9/30-10/7

CFE Sunday 9/30 For time: 600 m Run 23 Push Ups 53 Goblet Squats (53/35 lb) 600 m Run 23 Push Ups 53 Kettlebell Swings (53/35 lb) 600 m Run Wednesday 10/3 For time, with your partner: 500 Calorie Row… Read more »

Specialty WODs 9/23-9/30

CFE Sunday 9/23 “Annie’s on the Run” For time: 100 Double Unders, 50 Sit-ups, 600 m Run 80 Double Unders, 40 Sit-ups, 600 m Run 60 Double Unders, 30 Sit-ups, 600 m Run 40 Double Unders, 20 Sit-ups, 600 m… Read more »

Specialty WODs 9/16-9/23

CFE Sunday 9/16 4 rounds for time of: Run 600 m Row 600/500 m 5 Strict Pull Ups 10 Push Ups 15 Air Squats 5 Strict Pull Ups 10 Push Ups 15 Air Squats Wednesday 9/19 “Just For You” For… Read more »