Specialty

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 »

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 7/15-7/22

CFE Sunday 7/15 5 rounds for time of: 20 Box Jumps (30/24) Row 400 m Run 800 m Wednesday 7/18 35 minute alternating EMOM: 1 – Row 18/15 Calories 2 – 2 Wall Walks + 10 No Push up Burpees… 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 »