Warm-up & Mobility: 15 Minutes

Strength: Jerk – 15 minutes to hit a heavy single

Conditioning:
“Odd Cindy” – EMOM 20 minutes
Even minutes: 20/16 cal row
Odd minutes: 1 round C2B Cindy (5 C2B Pull-ups, 10 Push-ups, 15 Squats)

Warm-up & Mobility: 15 Minutes

Strength: Clean – 10 Min work up

Conditioning: “Ten”

10 RFT (20 min cap) of –

• 2 Power Cleans (135/95lb)
• 3 Thrusters (same barbell)
• 2 Rope Climbs

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch – EMOM 10 @65-70% – 1 Power Snatch + 1 Power Position Snatch

Conditioning: “Footloose” – AMRAP 12 – ladder 2-4-6-8-10…**

• Box Jump (24/20″)
• S2OH 115/75

**EMOM starting at 1:00 – 3 Deadlift (315/220lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Squat Deep 1s Pause Squat 2@65%-70% of 1RM
(No pause for work sets)
then 5 reps at 70-75%,
add 5% more for 3 reps,
add 5% more for 2 reps,
add 5% more for 1 rep

Conditioning: “Kentucky Windage” (click link for possibly the highest quality film ever produced by the US Military)

3 minute AMRAP of –

• 6 FSQ 155/105
• 6 Burpee Over Bar

rest 1 min

3 minute AMRAP of –

• Double Unders

rest 1 min

3 minute AMRAP of –

• 6 FSQ 135/95
• 6 Burpee Over Bar

 

Ab Blaster 2000 finisher????? Possibly!

 

Warm-up & Mobility: 15 Minutes

Conditioning: “Fr.e.a.k” – First rounds of Fran, Eva, Annie, and Kelly

For time:

• 21 Thrusters (95/65lb)
• 21 Pull-ups
• Run 800m
• 30 KB swings (32k/30k)
• 30 Pull-ups
• 50 Double-unders
• 50 Sit-ups
• Run 400m
• 30 Box jumps (24/20″)
• 30 Wall balls (20/14lb)

 

Warm-up & Mobility: 15 Minutes

Strength: Front Squat – 20 minutes to work to a heavy triple

Conditioning: “Master of Puppets”

10 minute AMRAP of –

• 9 Front squats (135/85lb)
• 12 TTB
• 9 Push-ups

 

Warm-up & Mobility: 15 Minutes

Strength: 1 Push Press + 1 Jerk – When your PP leaves, work just the jerk – 20 minutes to find the heaviest set

Conditioning: “New Divide”
5 rounds for time of –

• 15 Wall ball (20/14)
• 7 C2B
• 15 KBS (32/24kg)

 

Warm-up & Mobility: 15 Minutes

Strength: Clean complex – 1 High Hang Clean + 1 Hang Clean – work for 20 min to find a heavy set

Conditioning: “Filthy at Forty” AMRAP 12 minutes of –

• 40 Burpee Buy-in

then finish AMRAP with:

• 7 Power Clean (135/95lb)
• 28 Double-unders

This WOD is dedicated to CFJC athlete and coach, Michelle Meyers, who is hitting the big FOUR-OH today. Happy Birthday Michelle!!!!

 

Warm-up & Mobility: 15 Minutes

Strength: Snatch Complex – EMOM 10min – 1 Power Position Snatch + 1 Hang Snatch (from above the knee) – all sets at 70% or Perceived exertion of a 7 out of 10

Conditioning: For time, run or row, pick one and stay with it:

• 1500m Row or 1200m Run
• 5 Power Snatch (135/95lb)
• 1000m Row or 800m Run
• 10 Power Snatch
• 500m Row or 400m Run
• 5 Power Snatch

 

Warm-up & Mobility: 15 Minutes

Skill: 1 arm Snatch (DB or KB), rowing efficiency

Conditioning: From CFNE – “Kung Fu Grip”
EMOM x20 Min

• Min 1: 15 HSPU
• Min 2: 15 Cal Row
• Min 3: 12 1-arm Snatch
• Min 4: 1 Legless Rope Climb
• Min 5: Rest

Scale reps/cals as needed to leave at least 10-15 seconds of rest in each minute