Specialty

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 »

Specialty WODs 9/9-9/16

CFE Sunday 9/9 For time: 10,000 m Row Time cap: 40 minutes Note: If you’ve never done a 10k row by yourself and would like to do a partner version (partition as desired) or a 5000 m Row, you may… Read more »

Specialty WODs 9/2-9/9

CFE Sunday 9/2 Skill Rowing Stroke Technique WOD “CrossFit Bold Test” For time: 2,000 m Row* *Every Minute on the minute “Death By Burpees”. Note: Workout starts on the Erg (not with burpees) and you want to go hard that… Read more »

Specialty WODs 8/26-9/2

CFE Sunday 8/26 For time: 75 American Kettlebell Swings (24/16) 1.5 mile Run 75 American Kettlebell Swings (24/16) Wednesday 8/29 10 rounds of each movement, 20 seconds work/10 seconds rest: Russian Kettlebell Swing (32/24) Wall balls (20/14) Pull ups (Rx+… Read more »

Specialty WODs 8/19-8/26

CFE Sunday 8/19 5 rounds for time of: 800 m Run 16 Alternating Dumbell Snatches (50/35) 16 V-Ups Wednesday 8/22 Team Workout 3 rounds for max reps, rotation between 3 stations for 36 minutes (including rest). Station 1 3 minute… Read more »

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 »