8/13/2019 CF WODS
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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
As many rounds as possible in 15:00 of:
!un "00m
15 #ull ups
12 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 #ull ups
10 #ush ups
15 Air $%uats
CFE STRENGTH & CONDITIONING WOD
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.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
3 Ba( $%uats) 225+150lbs
3 'hest4to4Bar #ull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
Deadlifts) 1&5+1*5lbs
12 6oes4to4Bar
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
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
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
, nbroen !ing Dips
21 nbroen Double nders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
15 Hand4!elease #ush ups
12 !ussian 7B $8ings) 32+5"lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
12 nbroen 7B $8ings) 32+5"lbs 9!egionals $tandard 7B perfe(tly ;erti(al<
, Wall Ball $hots) 20+1"lbs 910-+,- target<
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
2 !ope 'limbs) 15-
10 Ba( $%uats) 1&5+1*5lbs
CFE STRENGTH & CONDITIONING WOD
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
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CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
* Hang #o8er 'leans) 105+35lbs
#ush ups
, Air $%uats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
* #o8er 'leans) 115+&5lbs
3 Burpees
50ft $led Drag) ,0+"5lbs
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
& 6hrusters) ,5+5lbs
10 !ing Dips
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
& Dumbbell #ush #ress) *5+20lbs per hand
50 Double nders
& Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
* #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.
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
10 Air $%uats
15 $it ups
20 Double nders
CFE STRENGTH & CONDITIONING WOD
&: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 $8ing 95*+*5<
CFE STRENGTH & CONDITIONING WOD
As /any !ounds As #ossible in &:00 of:
* H$#s
Waling unge $teps
, $it ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 3:00 of:
" !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
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in &:00 of:
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
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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
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
15 Double nders
12 Handstand #ush ups
, Hang #o8er 'leans) 1*5+,5lbs
CFE STRENGTH & CONDITIONING WOD
i;e rounds:
0:*0 unges) 0:*0 off
0:*0 armers Wal) 0:*0 off
0:*0 Hand4release #ush ups) 0:*0 off
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
* 6hrusters) 1*5+,5lbs
, 'hest4to4Bar #ull ups
12 Double nders
CFE STRENGTH & CONDITIONING WOD
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
CFE STRENGTH & CONDITIONING WOD
?'indy?
As many rounds as possible in 20:00 of:
5 #ull ups
10 #ush ups
15 $%uats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 $tri(t #ull ups
15 Ben(h #ress 91*5+,5<
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 Body8eight Deadlift
10 #ull ups
*0 Double nders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
10 !ing !o8s
20 Air $%uats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
!o8 250m
12 Burpees
15 #ull ups
$ub for ro8 is 200m run.CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 #ull ups
10 #ush #ress 9115+&5<
200m !un
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
15 #o8er 'lean 9,5+35<
25 Double nders
10 #ush ups
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CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
5 Hang #o8er 'leans 9,5+5<
10 #ull ups
20 Double nders
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
10 #ull ups
15 #ush ups
20 Air $%uats
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
12 #ush #resses) ,5+5lbs
12 Wall Ball $hots) 20+1lbs
CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 15:00 of:
$tri(t #ull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 15:00 of:
!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
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20 MIN WOD
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:25 #ush ups14mile Bie 9sub "00m run if ne(essary<12 Body Weight Deadlifts
CFE STRENGTH & CONDITIONING WOD
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.
CFE STRENGTH & CONDITIONING WOD
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.
CFE STRENGTH & CONDITIONING WOD
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.
CFE STRENGTH & CONDITIONING WOD
10:00 to 8or up to a hea;y $nat(h 9no misses this is not a max effort attempt<
As many rounds as possible in 10:00 of:
& 7B $8ings) 32+5"lbs
10 Box >umps) 2"?+20?
12 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
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
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
500m !o8
15 #ush ups
25 Air $%uats
CFE STRENGTH & CONDITIONING WOD
$ill 8or:
4$it Holds 5:00
Handstand Holds) 5:00
/us(le up #rogressions) 5:00
Double nder pra(ti(e) 5:00
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 20:00 of:
!o8 350m
50 Double nders
21 7B $8ings) *+5"lbs
8/13/2019 CF WODS
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20 MIN WOD W/ RUNNING
CFE STRENGTH & CONDITIONING WOD
or time:14mile !un100 #ull ups200 #ush ups*00 $%uats14mile !un
CFE STRENGTH & CONDITIONING WOD
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.
CFE STRENGTH & CONDITIONING WOD
i;e to se;en rounds of:
$print 50m
12 !ussian 7B $8ings) 32+5"lbs
!est ":00 bet8een rounds.
CFE STRENGTH & CONDITIONING WODi;e to se;en rounds of:
$print 50m
12 !ussian 7B $8ings) 32+5"lbs
!est ":00 bet8een rounds.
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10-15 MIN WOD W/ RUNNING
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:!un "00m15 Ba( $%uats at Body8eight12 'hest4to4Bar #ull ups
CFE STRENGTH & CONDITIONING WOD
As many reps as possible in 10:00 of:
!un &00m
150 Double nders
/ax !eps Box >umps 92"?+20?<
9$(ore is number of Box >umps.<
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
200m !un
10 ront $%uats 9BW<
15 $it ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 10:00 of:
$print 100m
10 Burpees
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
!un 200m
12 Burpees
15 #ull ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
!un "00m
21 6oes4to4Bar
12 =HD $it ups
CFE STRENGTH & CONDITIONING WOD
As many rounds as possible in 12:00 of:
!un "00m
15 'hest4to4Bar #ull ups21 Double nders