Specialty

Specialty WODs 8/12-8/19

CFE Sunday 8/12 30 minute AMRAP: 800 m Run 5 Strict Pull ups (Scaled: 10 Ring Rows) 45 second Plank Hold 600 m Row 20 Walking Lunges 10 Toes to Bar (Scaled: 10 Tuck ups) Note: Focus on a consistent… Read more »

Specialty WODs 8/5-8/12

CFE Sunday 8/5 For time: 50 Double unders 2,000 m Row 1 mile Run 50 Double unders 2,000 m Row 1 mile Run 50 Double unders 2,000 m Row Wednesday 8/8 7 rounds of 3 minute AMRAP: 20 Wallballs (20/14)… Read more »

Specialty WODs 7/29-8/5

CFE Sunday 7/29 CrossFit Benchmark “Kelly” 5 rounds for time of: 400 m Run 30 Box Jumps (24/20) 30 Wall balls (20/14) Time cap: 35 minutes Wednesday 8/1 [From 0-10 minutes] 8 minute AMRAP: 20/15 calorie Row 10 Burpees over… Read more »

Specialty WODs 7/22-7/29

CFE Sunday 7/22 “Pyramid Helen” For time: Run 1200 m 63 American Kettlebell Swings (24/16) 36 Pull ups Run 800 m 42 American Kettlebell Swings (24/16) 24 Pull ups Run 400 m 21 American Kettlebell Swings (24/16) 12 Pull ups… Read more »

Specialty WODs 7/8-7/15

CFE Sunday 7/8 4 rounds for time of: 800 m Run 50 Double Unders 50 Air Squats Note: For July, we’ll be taking advantage of the warm weather and focus on our endurance by incorporating running into our workouts! Wednesday… Read more »

Specialty WODs 7/1-7/8

CFE Sunday 7/1 Partner Conditioning For time: 50 Burpees, jump to overhead target 800 m Run 50 American Kettlebell Swings (24/16) 800 m Run 50 Pull ups (Advanced: Chest to Bar) 800 m Run 50 Push ups 800 m Run… Read more »

Specialty WODs 6/24-7/1

CFE Sunday 6/24 “Sunday is for Conditioning! 4.0” 8 rounds of 20 seconds work/10 seconds rest: 1. Pull ups (Advanced: Chest to Bar) 2. Dumbbell Goblet Squats 3. Double Unders Rest 2 minutes 8 rounds of 20 seconds work/10 seconds… Read more »

Specialty WODs 6/17-6/24

CFE Sunday 6/17 “Sunday is for Conditioning! 3.0” 8 rounds of 20 seconds work/10 seconds rest at each station: 1. Row for Calories 2. Kettlebell or Dumbbell Reverse Lunges 3. Tall Kneeling Dumbbell Strict Press Rest 2 minutes 8 rounds… Read more »

Specialty WODs 6/10-6/17

CFE Sunday 6/10 “Sunday is for Conditioning! 2.0” 8 rounds at each station – 20 Seconds work/10 Seconds rest: 1. Wall Walks 2. Goblet Squats (24/16) 3. Plank Ups Rest 2 minutes 8 rounds at each station – 20 seconds… Read more »