02-28-25

CF Open WOD 25.1
3 Burpees Over DB
3 Hang DB Clean & Press
30′ Walking Lunges
*Add 3 reps to burpees and db clean/press every round

02-27-25

25′ CAP
20 Bench Press
30 Tuck Ups
:30 Bottom Hold 53/35 KB
*Work up in weight to unbroken 20 on bench

02-26-25

Power Cleans
15′ to Find 10 Rep Unbroken

20′ AMRAP
500m Row or Ski OR 1500m Bike
:30 Barbell OH Hold
400m Run or 1500m Bike
10 Front Squats

02-25-25

:90 seconds Max Reps:
D Ball Over a (chest high) Bar

WOD: 4 Rounds NFT
30 Weighted Walking Lunges
D Ball Over Bar (complete 1/2 as many reps as you got in :90)
:30 Bar Hang

02-24-25

Strict Press
15′ to Find Heavy 5 Rep
*3 Thrusters at Each Weight

For Time:
1000/950m Row or Ski
Then, 10 Rounds:
3 Hang Cleans
3 Deadlifts
3 Burpees Over Bar
(Use Weight from Strict Press/Thrusters)

02-21-25

Warm Up:
Push Up Challenge

10 Rounds NFT
5 CG Bench Press
10 Sumo Dead Lifts
*Add Weight Each Round

02-20-25

30′ AMRAP
10 Back or Front Squats @50-100% BW
500/450m Row or Ski

02-19-25

Clean Complex
15′ to get Heavy:
1 Deadlift
2 Power Cleans
3 Hang Cleans

15′ AMRAP
2 – 4 – 6 – 8 – 10 ….
Pulllups
Power Cleans 115/85
Bar Over Burpees
Rest 1′ After Each Set

02-18-25

Back Squats
6 Sets x 5 Reps
:03 Pause on 1st Rep of Each Set
*work to heavy 5

14′ AMRAP
10 – 20 – 30 – 40 ……
Alt DB Hang Snatch
Goblet Squats
30 Abmat Situps

02-17-25

Strict Press to Push Press
3 Sets x 5 Strict Press into 3 Push Press
3 Sets x 3 Stict Press into 5 Push Press
*:20 Bar Hang After Each Set

WOD 1.
1′ Max STO with final # from above

WOD 2.
3 Rounds
5′ EMOM Repeats
500/450m Row or Ski