CFF WOD 11.1.14

0:00-10:00
Partner A Row 500m
Partner B Max box jumps
SCORE= both partners total box jumps
Rest 2min
12:00-20:00
60 snatch (135/95)
Partners alternate reps
SCORE= Time all 60 reps completed
20:00-35:00
Each partner takes turns completing ALL SETS of…
21-15-9
Overhead squat (115/75)
Toes to Bar
(Ex. Partner A completes 21 ohs/t2b, THEN, partner B completes 21 ohs/t2b ect.)
SCORE= Time both partners compete all sets

CFF WOD 10.31.14

Hero WOD “Hammer”

Five rounds of:
135/95 pound Power clean, 5 reps
135/95 pound Front squat, 10 reps
135/95 pound Jerk, 5 reps
20 Pull-ups/Jumping pull ups
Rest 90 seconds between each round

103014

Strength- Bench Press
18 min to find 1RM

WOD 8min cap
9-6-3
Burpee Box overs (30/24)
Jerk (185/115)
*Must clean weight from the ground

102914

CrossFit Benchmark WOD “Nancy”
5 rounds for time
400m run
15 overhead squats (95/65)

Strength/Metcon
EMOM for 6min
4 Hang squat clean (135/95)

102814

Skill- Kipping handstand push ups
Accumulate 4 reps for men
Accumulate 2 reps for women
Scaled accumulate 3 wall walks

MetCon Chipper
For time
55 double unders/165 single unders
45 kettle bell swings (1.5/1 pood)
35 abmat sit ups
25 push ups
15 thrusters (115/75)

Unbroken!
50 single arm Russian kettle bell swings for time (2/1pood)

*5 Burpees -MID WOD- every time the kettle bell touches the floor.

102714

Strength/Met con
Every two minutes, for 14 minutes (7 sets) of:
Deadlifts x 2 reps @ 85-95% 1RM

8min AMRAP
4 pistols/12 air squats
4 power snatch (115/75)
4 Chest 2 Bar pull ups/NO JUMPING PULL UPS

102614

WU
5 wall walks
10 Pvc pass throughs
300m row

Strength- Find 1 RM Max Thruster (20min cap)

WOD
7min AMRAP
5 G2OH (135/95)
5 Burpee pull ups

Stretch

102514

Partner WOD
2k row/Partner does wall sit
300 wall balls (16/12) (Can do simultaneous)
200 Front rack Walking lunges 45# (Can do simultaneous)
100 Pull ups (Can do Simultaneous) (NO JUMPING PULL UPS)
2k row/Partner does Burpees

SCORE= Fastest 2k row time at the end

102414

Hero WOD “DT”

For time.
Five rounds of:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

Rest 2min

WOD 2
TBA After Hero WOD “DT”

102214

WU
2 rd
20 squat
20 hip bridge
20 sec L-Sit hold
Then…
10 Back squat @ 50% wod weight

WOD
10 rounds for intensity
5 pull ups
3 Back squat (225/165)
40m Sprint Backward
40m Sprint Forward

2 min rest

Max box jumps 2min (24/20)