CF WOD 6/22/18

Deadlift
3-2-1-1-1 (Strength, Starting at 75%)
10-10-10-10-10 (Endurance, Starting at 40%)

FIRE BREATHER:
5RFT:

50’ Bear Crawl - (25' Forward then 25' Backward)
5 Deadlifts @75-80% of todays 1RM or 10RM
10 Bar Facing Burpees Over Bar

FIRE BREATHER:
5RFT:

50’ Bear Crawl
5 Deadlifts @75-80% of todays 1RM or 10RM
10 Bar Over Burpees

FIRE BREATHER:
5RFT:

25’ Bear Crawl
5 Deadlifts @75-80% of todays 1RM or 10RM
10 Burpees

CF WOD 6/19/18

Front Squat
3-2-1-1-1 (Strength, starting at @75%)
12-12-12-12-12 (Endurance @40-55%)

FIRE BREATHER:
5 Rounds as quick as possible, NO CLOCK!

400m Run
5 Snatch Complex @115/75
(Snatch Complex = 1 Power Snatch + 
3 OHS)

FIRE WALKER:
5 Rounds as quick as possible, NO CLOCK!

400m Run
5 Snatch Complex @95/65
(Snatch Complex = 1 Power Snatch + 
3 OHS)

FIRE STARTER:
5 Rounds as quick as possible, NO CLOCK!

400m Run
3 Clean Complex @75/55
(Clean Complex = 1 Power Clean + 
3 Front Squats) OR

3 Snatch Complex @95/65
(Snatch Complex = 1 Power Snatch + 
3 OHS)

CF WOD 6/18/18

7min AMRAP
10 Hollow Rocks
10 Tuck Ups
:10 Hollow Hold
10 Deck Squats or Alt Candlesticks

FIRE BREATHER:
4RFT:

12 Deadlifts @155/105
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
15 PullUps

FIRE WALKER:
4RFT:

12 Deadlifts @115/85
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
10 PullUps

FIRE STARTER:
10min AMRAP

12 Deadlifts @95/65
9 Hang Power Cleans
6 Front Squats
3 Push Jerks
15 Ring Rows

CF WOD 6/15/18

Back Squat
5-5-5 (STRENGTH - 5 REP MAX)
3min Rest BTW Sets
20-20-20 (ENDURANCE)
:90 Rest BTW sets

FIRE BREATHER/WALKER:
“Cindy Sprints”
3min AMRAP:

5 PullUps
10 PushUps
15 Squats
Rest 1 minute, Repeat for 5 sets

FIRE STARTER:
3min AMRAP:

5 Ring Rows
10 PushUps
15 Squats
Rest 1 minute, Repeat for 5 sets

Optional WOD:
3min AMRAP:
5 PullUps
10 Squats
15 ABMAT SitUps
Rest 1 minute, Repeat for 5 sets

CF WOD 6/13/18

“Fight Gone Bad”
5 Movements, 1 Minute at each station on a running clock, move from station to station with no rest until all movements are finished for max reps. There is a 1 minute rest at the 6min mark, complete 3 Rounds for Max Reps.

FIRE BREATHER +
FIRE WALKER:

3 Rounds of:
Wall Balls @20/14
SDLHP @75/55
Box Jump @24/20
Push Press @75/55
Calorie Row
Rest

FIRE STARTER:
3 Rounds of:
Wall Balls @14/10
SDLHP @55/35
Box Jump OR Plate Jumps @20/16
Push Press @55/35
Calorie Row
Rest

CF WOD 6/12/18

OHS
5-5-5 (5RM for Strength)
20-20-20 (Endurance)


FIRE BREATHER:
3RFT:

400m Run
20 Slam Ball Clusters @30/20 (Slam Ball to a Front Squat = 1 Rep)
20 Clapping Plyometric PushUps

FIRE WALKER:
3RFT:

400m Run
15 Slam Ball Clusters @20/15 (Slam Ball to a Front Squat = 1 Rep)
15 Plyometric PushUps

FIRE WALKER:
12MIN AMRAP

200m Run
10 Slam Ball Clusters @15/10 (Slam Ball to a Front Squat = 1 Rep)
10 PushUps

CF WOD 6/11/18

Snatch or
Clean + Jerk
3-3-3-3 (Starting at 70% build to a 3RM for Strength)
15-15-15-15 (Starting at 40% build if possible for Endurance)

FIRE BREATHER:
For Time:

10 Snatches @135/95
10 C2B PullUps
10 Clean + Jerks @135/95
10 C2B PullUps
10 Thrusters @135/95
10 C2B PullUps

FIRE WALKER:
For Time:

10 Snatches @105/75
10 PullUps
10 Clean + Jerks @105/75
10 PullUps
10 Thrusters @105/75
10 PullUps

FIRE STARTER:
For Time:

10 Snatches @45-75/35-55
10 Jumping PullUps
10 Clean + Jerks @45-75/35-55
10 Jumping PullUps
10 Thrusters @45-75/35-55
10 Jumping PullUps