WOD

CF WOD 10/12/18

Cleans (Power or Squat)
2-2-2-2

FIRE BREATHER:
For Time:
21 Power Cleans (70% of today’s 2-RM)
21 Renegade Rows (HEAVY DBs)
400 Meter Run
15 Power Cleans
15 Renegade Rows
400 Meter Run
9 Power Cleans
9 Renegade Rows
400 Meter Run

FIRE WALKER:
For Time:
21 Power Cleans (60% of today’s 2-RM)
21 Renegade Rows @35/25
400 Meter Run
15 Power Cleans
15 Renegade Rows
400 Meter Run
9 Power Cleans
9 Renegade Rows
400 Meter Run

FIRE STARTER:
For Time:
21 Power Cleans (50% of today’s 2-RM)
21 Renegade Rows @25/15
200 Meter Run
15 Power Cleans
15 Renegade Rows
200 Meter Run
9 Power Cleans
9 Renegade Rows
200 Meter Run

CF WOD 10/9/18

Push Jerk
3-2-1-1-1

Teams of two
3 Rounds Each (6 Total Rounds):

7 One-Arm Dumbbell Snatch (each arm)
14 Lateral Jumps (24″/18″ hurdle, use PVC pipe to make hurdle)
21 Knees to Elbows

*While one partner works through the round, the other must hold two dumbbells fully extended overhead. If the dumbbells are dropped from overhead, both partners must perform 3 burpees before resuming the remainder of their round. If you don’t have a partner, rest with dumbbells extended overhead for as long as it took you to complete the round.

CF WOD 10/8/18

Deadlift
4-4-4-4

FIRE BREATHER:
EMOMX5 (20min)

Min1 - 5 Deadlifts @80% of todays 4RM
Min2 - 10 Wall Balls @30/20
Min3 - 15 Plyo PushUps
Min4 - 30 Double-Unders

FIRE WALKER:
EMOMX5 (20min)

Min1 - 5 Deadlifts @75% of todays 4RM
Min2 - 10 Wall Balls @20/14
Min3 - 15 PushUps
Min4 - 30 Double-Unders or 60 Singles

FIRE STARTER:
EMOMX5 (20min)

Min1 - 5 Deadlifts @70% of todays 4RM
Min2 - 10 Wall Balls @14/10
Min3 - 10 PushUps
Min4 - 30-60 Singles

CF WOD 10/5/18

CORE STRENGTH:
8min AMRAP
10 Hollow Rocks
10 Tuck-Ups
:10 Hollow Hold
10 Deck Squats or Alt Candlesticks

FIRE BREATHER:
7RFT:

7 Power Cleans @135/95
5 Push Presses @135/95
40 Yard Bear Crawl
(Bear Crawl Forward 25’, Bear Crawl Backward 25’ for 3 trips)

FIRE WALKER:
7RFT:

7 Power Cleans @105/75
5 Push Presses @105/75
40 Yard Bear Crawl
(Bear Crawl Forward 25’, Bear Crawl Backward 25’ for 3 trips)

FIRE STARTER:
7RFT:

7 Power Cleans @75/55
5 Push Presses @75/55
20 Yard Bear Crawl
(Bear Crawl Forward 25’, Bear Crawl Backward 25’ for 1.5 trips)