CF WODS

8/13/2019 CF WODS

http://slidepdf.com/reader/full/cf-wods 1/7

10-15 MIN WOD

CFE STRENGTH & CONDITIONING WOD

As many rounds as possible in 10:00 of:

5 Body Weight Deadlifts

10 Hip Extensions

20 Double ndersCFE STRENGTH & CONDITIONING WOD


!un "00m

15 #ull ups

12 Burpees



5 #ull ups

10 #ush ups

15 Air $%uats


As many rounds as possible in &:00 of:

5 '2B #ull ups

5 $%uat $nat(hes) 1*5+,5lbs

Don-t rush through the $nat(hes. /ae sure ea(h attempt is a good rep ust lie during a ' (ompetition.



3 Ba( $%uats) 225+150lbs

3 'hest4to4Bar #ull ups



Deadlifts) 1&5+1*5lbs

12 6oes4to4Bar



21 Hand4!elease #ush ups

15 7B $8ings) 32+5"lbs

, 6oes4to4Bar

CFE STRENGTH & CONDITIONING WOD As many reps as possible in 3:00 of:

Burpees



, nbroen !ing Dips

21 nbroen Double nders



15 Hand4!elease #ush ups

12 !ussian 7B $8ings) 32+5"lbs



12 nbroen 7B $8ings) 32+5"lbs 9!egionals $tandard 7B perfe(tly ;erti(al<

, Wall Ball $hots) 20+1"lbs 910-+,- target<



2 !ope 'limbs) 15-

10 Ba( $%uats) 1&5+1*5lbs


3:00 for %uality of:

5 #o8er 'leans) Hea;y 9use a 8eight that 8ill allo8 for unbroen sets<

3 Burpees

=oal should be to mo;e smoothly through ea(h round. o(us on solid pa(ing.

8/13/2019 CF WODS




* Hang #o8er 'leans) 105+35lbs

#ush ups

, Air $%uats



* #o8er 'leans) 115+&5lbs

3 Burpees

50ft $led Drag) ,0+"5lbs



& 6hrusters) ,5+5lbs

10 !ing Dips



& Dumbbell #ush #ress) *5+20lbs per hand

50 Double nders

& Burpees



* #o8er 'leans) 1*5+,5lbs

#ush ups

, Air $%uatsCFE STRENGTH & CONDITIONING WOD

As many rounds as possible in ,:00 of:

10 Handstand #ush ups

12 Box >umps) 2"?+20?

!o8 250m

@ote: Athlete must step do8n from the top of the box before beginning the next rep. @o rebounding.



10 Air $%uats

15 $it ups

20 Double nders


&:00 for total reps:

2:00 7ettlebell $8ing 95*+*5<

2:00 !est

1:*0 7ettlebell $8ing 95*+*5<

1:*0 !est

1:00 7ettlebell $8ing 95*+*5<


As /any !ounds As #ossible in &:00 of:

* H$#s

Waling unge $teps

, $it ups



" !ing Dips

#ull ups

& Burpees

CFE STRENGTH & CONDITIONING WOD As many rounds as possible in :00 of:

10 Double 7B ront $%uats) 5"+*lbs

10 Double 7B #ush #resses) 5"+*lbs



3 #ush #resses) 115+35lbs

, nbroen 6oes4to4Bar

12 nbroen 7B $8ings) 5"+32lbs

5 burpee penalty on the spot ea(h time an athlete breas a set of 62B or 7B s8ings.

8/13/2019 CF WODS


CFE STRENGTH AND CONDITIONING WOD

E;ery minute on the minute for 12:00:

& DB #ush #ress) "5+20lbs

& ateral Burpees

& 7B $8ings) 32+5"lbs



15 Double nders

12 Handstand #ush ups

, Hang #o8er 'leans) 1*5+,5lbs


i;e rounds:

0:*0 unges) 0:*0 off

0:*0 armers Wal) 0:*0 off

0:*0 Hand4release #ush ups) 0:*0 off



* 6hrusters) 1*5+,5lbs

, 'hest4to4Bar #ull ups

12 Double nders


15:00 of:

$and Bag 'arry 9for distan(e<

CFE STRENGTH & CONDITIONING WOD As many rounds as possible in 20:00 of:

25 $it ups

21 #ush #ress 935+55<

!un "00m


?'indy?


5 #ull ups

10 #ush ups

15 $%uats



10 $tri(t #ull ups

15 Ben(h #ress 91*5+,5<



10 Body8eight Deadlift

10 #ull ups

*0 Double nders



10 !ing !o8s

20 Air $%uats



!o8 250m

12 Burpees

15 #ull ups

$ub for ro8 is 200m run.CFE STRENGTH & CONDITIONING WOD


10 #ull ups

10 #ush #ress 9115+&5<

200m !un



15 #o8er 'lean 9,5+35<

25 Double nders

10 #ush ups

8/13/2019 CF WODS




5 Hang #o8er 'leans 9,5+5<

10 #ull ups

20 Double nders



10 #ull ups

15 #ush ups

20 Air $%uats



12 #ush #resses) ,5+5lbs

12 Wall Ball $hots) 20+1lbs


As many reps as possible in 15:00 of:

$tri(t #ull ups



!o8 500m

12 =oblet $%uats) 5"+*lbs

15 6oes4to4Bar

$ub for 500m ro8 is "00m run.

CFE STRENGTH & CONDITIONING WOD As many rounds as possible in 10:00 of:

12 #ush #resses) ,5+5lbs

12 Wall Ball $hots) 20+1lbs

8/13/2019 CF WODS


20 MIN WOD


As many rounds as possible in 20:00 of:25 #ush ups14mile Bie 9sub "00m run if ne(essary<12 Body Weight Deadlifts


As many rounds as possible in *:00 of:

* #o8er 'leans) 15+105lbs

Burpees

, Air $%uats

!est 1:00. 'omplete for a total of fi;e (y(les.


10:00 of /us(le4up sill 8or

As many rope (limbs as possible in 10:00

Cn(lude 8eighted ;ariations and (limbs 8ithout legs if possible.


As many rounds as possible in *:00 of:

* #o8er 'leans) 15+105lbs

Burpees

, Air $%uats

!est 1:00. 'omplete for a total of fi;e (y(les.


10:00 to 8or up to a hea;y $nat(h 9no misses this is not a max effort attempt<


& 7B $8ings) 32+5"lbs

10 Box >umps) 2"?+20?

12 Burpees



10 Ben(h #ress 9BW<

10 $tri(t #ull ups

10 Double nders

CFE STRENGTH & CONDITIONING WOD$pend 20:00 pra(ti(ing /us(le ups or *0 /us(le ups for time

$pend 10:00 pra(ti(ing Handstands or *0 Hand $tand #ush ups for time



500m !o8

15 #ush ups

25 Air $%uats


$ill 8or:

4$it Holds 5:00

Handstand Holds) 5:00

/us(le up #rogressions) 5:00

Double nder pra(ti(e) 5:00



!o8 350m

50 Double nders

21 7B $8ings) *+5"lbs

8/13/2019 CF WODS


20 MIN WOD W/ RUNNING


or time:14mile !un100 #ull ups200 #ush ups*00 $%uats14mile !un


6hree rounds of:

10 '2B #ull ups

3 #o8er 'leans) Hea;y

$print 100m

!est ":00 bet8een rounds. Ea(h round should be at max effort.


i;e to se;en rounds of:

$print 50m


!est ":00 bet8een rounds.

CFE STRENGTH & CONDITIONING WODi;e to se;en rounds of:

$print 50m


!est ":00 bet8een rounds.

8/13/2019 CF WODS


10-15 MIN WOD W/ RUNNING


As many rounds as possible in 12:00 of:!un "00m15 Ba( $%uats at Body8eight12 'hest4to4Bar #ull ups


As many reps as possible in 10:00 of:

!un &00m

150 Double nders

/ax !eps Box >umps 92"?+20?<

9$(ore is number of Box >umps.<



200m !un

10 ront $%uats 9BW<

15 $it ups



$print 100m

10 Burpees



!un 200m

12 Burpees

15 #ull ups



!un "00m

21 6oes4to4Bar

12 =HD $it ups



!un "00m

15 'hest4to4Bar #ull ups21 Double nders

Documents

CF WODS