Category Archives: Workouts

“WOD”

Deadlift

2, 2, 2, 2, 2 (increasing)

Then

4 Rounds

16 Alt Pistols

8 Power Cleans (155/103#)

24 Box Jumps (24/20″)

*20 Min Time Cap

Or

“BODY”

AMRAP in 12 Min of

25 DB Deadlifts (35/25#)

15 Push-ups

25 Jumping Squats

Then

3 Rounds

25 V-ups (no weight)

15 DB Shoulder Press (35/25#)

25 Mtn Climbers (L+R=1)

“WOD”

OHS

5×5 (As heavy as possible, increasing)

Then

AMRAP in 15 Min

6 Strict Pull-ups (9 for the men)

12 Power Snatch (95/63#)

18 KBS (53/35#)

Or

“BODY”

100 Ab-Mat Sit-ups

Then

3 Rounds

12 Pull-ups

18 Alt DB Snatch (35/25#) (1=1)

24 DB Thrusters (35/25#)

30 Skater Plyos (1=1)

“WOD”

50 Wall Balls (20/16#)

Then

3 Rounds

15 Power Cleans (115/73#)

15 Back Squats

15 Push-ups

45 DU’s (x3 Singles)

*25 Min time cap

“WOD”

AMRAP in 25 Min of

5 ManMakers (35/25#)

10 Pull-ups

15 Box Jumps (24/20″)

20 Russian Twists (L+R=1)

“Chipper Friday”

4 Rounds

50 DU’s (x3 Singles)

25 Burpees

25 Shoulder Press(75/53#)

25 Squat Snatch

*40 Min Time Cap

“WOD”

AMRAP in 30 Min of

Buy-in

50 Toes 2 Bar

Then, with remaining time

15 OHS (115/73#)

15 KB Box Step-ups (20/16″) (53/35#)

30 KBS (53/35#)

Or

“BODY”

AMRAP in 30 Min of

Buy-in

50 V-ups (20/16#)

Then, with remaining time

15 Goblet Squats (53/35#)

15 KB Box Step-ups (20/16″) (53/25#)

30 KBS (53/35#)

“Benchmark Wednesday”

“343”

100 Deadlifts (95/63#)

100 Power Cleans

100 Ground 2 Overhead

43 Burpees

Or

“Oscar Temores”

8 Rounds

11 Hand Release Push-ups

30 Walking Lunges

19 Ab-Mat Sit-ups

“WOD”

Shoulder Press

5×5 (Same Weight)

Then

40 Thrusters (75/53#)

40 Push-ups

30 Thrusters (95/63#)

30 Box Jumps (24/20″)

20 Thrusters (115/73#)

20 Pull-ups

Or

“BODY”

Max Wall-Balls in 5 Min

Then (immediately)

AMRAP in 20 Min

15 DB Press (35/25#)

15 Box Jumps (24/20″)

15 Burpees

“WOD”

AMRAP in 12 Min of

15 Power Snatch (75/53#)

30 DU’s (x3 Singles)

Then (immediately)

Take 12 Min to find your heavy Clean and Jerk for the day

Or

“BODY”

4 Rounds

75 Jump Rope Reps (40 DU’s)

50 Ab-Mat Sit-ups

25 DB Hang Clean and Jerks (35/25#)

Happy Mother’s Day to all the CFLM Mom’s!!

“WOD”

AMRAP in 12 Min of

24 DU’s (x2 Singles)

18 Push-ups

12 Power Cleans (95/63#)

Rest 2 Min

AMRAP in 12 Min of

24 V-ups (20/16#)

18 Push Press (95/63#)

12 Lateral Ball Hops (1=1)