Specialty

Specialty 1/20-27/19

Endurance Sunday 1/20 “Short Circuit” 6 rounds, every 5 minutes complete: Row 400/350 m 5/arm Single Arm Dumbbell Push Press (50/35) 5/arm Single Arm Dumbbell Push Jerks (50/35) 5/arm Single Arm Dumbbell Front Rack Reverse Lunges (50/35) Wednesday 1/23 “Growth… Read more »

Specialty 1/13-20/19

Endurance Sunday 1/13 “All I Need” 6 rounds, complete one round every 5 minutes: 45 seconds of Toe Taps to a Medball (goal = 85-100) 14 Med Ball Cleans (20/14) 7 Burpees over Med Ball Wednesday 1/16 “Weep Holes” 35… Read more »

Specialty 1/6-13/19

Endurance Sunday 1/6 “Relief Valve” For 6 rounds, complete the following every 5 minutes: Row 400/350 m 10 Kettlebell Deadlifts (24/16, Rx+ 32/24) 10 Russian Kettlebell Swings (24/16, Rx+ 32/24) 10 American Kettlebell Swings (24/16, Rx+ 32/24) Wednesday 1/9 “2nd… Read more »

Specialty WODs 12/30-1/6

Endurance Sunday 12/30 Canceled – Holiday Schedule Wednesday 1/2 CFNYC 2018 “Final Countdown” 30 minute AMRAP: 10/8 Cal Row 9 Plate Ground-To-Overhead (45/25) 8 TBM Dumbbell Cleans (50/35) 7 Toes To Bar 6/arm Dumbbell Snatch (50/35) 5 Burpees to a… Read more »

Specialty WODs 12/23-12/30

CFE Sunday 12/23 Canceled – Holiday Schedule Wednesday 12/26 “12 Days of Kettlebells” 30 Minute AMRAP: 1 Turkish Get Up 2 Goblet Squats 3/arm Cleans 4/arm Strict Press (Scaled: Push Press) 5 Sumo Deadlift High Pull 6 Burpees over the… Read more »

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 »