Specialty

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 »

Specialty WODs 6/3-6/10

CFE Sunday 6/3 “Sunday is for Conditioning!” 8 rounds of 20 Seconds of Work/10 Seconds of Rest 1. Shuttle Run 2. Single Arm Kettlebell Thrusters (24/16), switch hands each round 3. Side Plank, alternate sides each round Rest 2 minutes… Read more »

Specialty WODs 5/27-6/3

CFE Sunday 5/27 Canceled – Memorial Day Schedule Wednesday 5/30 Partner Chipper For time: 120 Box Jumps (24/20)*resting Partner Holds a Plank* 120 Wall Balls (20/14)** resting Partner Hangs from a bar** 120 Calorie Row 120 Kettlebell Push Press (30/arm… Read more »

Specialty WODs 5/20-5/27

CFE Sunday 5/20 and Wednesday 5/23 “Tread Water” For time: 2000/1750 m Row 150 Double Unders (4 Minute Time Cap) 10 rounds of Cindy Note: 1 Round of Cindy = 5 Pull ups, 10 Push ups, 15 Air Squats Functional… Read more »