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CFES WODS 1.8.18-1.12.18

12/31/2017

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1.8.18
The Ghost
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest


1.9.18
Complete as many rounds and reps as possible in 12 minutes of:
2 rounds of:
  16 walking Lunges
  16 toes-to-bars (abmat/hanging leg raise)
  8 power cleans (145/100)
Then, 2 rounds of:
  16 walking lunges
  16 Pull-ups
  8 power cleans(145/100)
Etc., alternating between toes-to-bars and pull-ups every 2 rounds.
1.10.18
Build to a heavy single for today in the following complex: 1 Thruster + 1 Push Press + 1 Push Jerk + 1 Split Jerk
1.11.18
10 rounds for time of:
9 KettleBell Swings, (70/53).
35 double-unders/single unders
1.12.18
The Bear...Posted in Wodify
1.13.18
Power Snatch + 2 Snatch Grip Push Press
 1-1-1-1-1-1-1

For time:
21-15-9
Shoulder to Overhead, 135/95
chest-to-bar pull-ups
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CFES WODS 1.2.18 - 1.7.18

12/25/2017

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1.2.18
13-minute AMRAP:
21 Power Cleans, 155/105
21 Wall balls, 30/20
21 Pull-ups
​21 Bar-facing burpees

1.3.18
15 minutes to build to a heavy 3 rep: Thruster
-followed by-
15 minutes to build to a heavy single: Overhead Squat
1.4.18
For time:
Reps27-21-15-9:
Power Snatch, 75/55
​Toes to Bar/GHD

​
1.5.18
Split Jerk 1-1-1-1-1-1-1
Back Sqaut (2-2-2) 3-3-3-3-3***
***All sets of 3 are significantly heavy. 

1.6.18
For time:
​Reps27-21-15-9:
Deadlift, 225/155
Wall Ball, 20/14

​
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CFES WODS 12.26.17-12.30.17

12/24/2017

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​12.26.17
2, 3, or 4 rounds for time of:
400-m run
30 push presses, 65/45
20 jumping chest-to-bar pull-ups
 
12/27/17
For time of:
50 Double/Single Unders
45 Sqaut Cleans 135/95
​50 Double/Single Unders


12.28.17
20 minutes to build to a Heavy 3rep for the day: Bench Press

12.29.17
20 minutes to build to a Heavy single complex: 1 Snatch (power or full) + 2 OHS. 

5 rds For time:
5 Kettlebell snatch, left arm , 53/35
5 Kettlebell snatch, right arm, 53/35
3 MU's (6 Pull-ups)
12.30.17 Team of 2...
 For time:
1.5 mile Run
50 Push Presses
50 Power Cleans
800 meter Run
50 Handstand/Push-ups
800 meter Run
50 Deadlifts
50 Box Jumps, 24/20
​1.5 mile Run

​
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CFES Wods 12.18.2017-12.23.2017

12/17/2017

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Picture
12.18.2017
A. Snatch - 12 Minutes to hit a 1RM Any style
B. Front Squat - 12 minutes to hit a 3RM
C. 21-15-9 reps for time, of:
Russian Kettlebell Swings (80/63)
Double Unders (Scale with 2x Single Unders)

12.19.2017
A. Push Jerk - 5RM in 16 Minutes
B. 12 Minutes AMRAP of:
15 Sumo Deadlift High Pulls
9 Box Jumps (24/20)
12 Knees to Elbow

12.20.2017
Choose A or B:
A. 10K Bike, for Time
or
B. 5K Row, for Time

12.21.2017
A. Power Clean & Jerk  16 Minutes to Max
B. “Power Elizabeth”
21-15-9
Power  Clean (135/95)
Ring Dips
*Scale ring dips with bands or strict push ups as needed

12.22.2017
A. High Bar Back Squat - 1RM - take as long as needed.
B. Accumulate 3-5 Minutes in FLR.

12.23.2017
"12 Days of CFES Christmas"

1 Squat Clean Thruster (115/75/Scaled)
2 DB Burpee Deadlifts (60/35/Scaled)
3 Hang Power Cleans
4 Burpees
5 Sumo Deadlift High Pulls
6 Shoulder to Overhead
7 Air Squats
8 Floor Wipers/Abmat Sit Ups
9 Back Squats
10 DB Snatches (60/35/Scaled)
11 Pull Ups
12 Strict Push Ups

*Compare to 12/24/2016

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CFES WODS 12.11.2017-12.16.2017

12/10/2017

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Picture
12.11.2017
“DT”
5 Rounds for time, of:
12 Deadlifts (155/105)
9 Hang Power Cleans
6  Push Jerks


12.12.2017
12 x 200m Run


12.13.2017
A. 12 Minutes to Find a 7RM Strict press
B. 12 Minutes to find a 5RM Push Press
C. 12 Minutes to Find a 3Rm Push Jerk


12.14.2017
For Time:
100 Wall Ball Shots (20/14)
10 C2B Pull Ups
75 Abmat Sit Ups
10 C2B Pull Ups
50 Wall Ball Shots (20/14)
10 C2B Pull Ups
25 Abmat Sit Ups


12.15.2017
A. Bench Press - 20 Minutes to Build to a 5 Rep Heavy
B. 7 Minute AMRAP of Burpee Box Jumps (24/20)


12.16.2017
“Diane”
21-15-9
Deadlift (225/155)
HandStand Push Ups
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CFES WODS 12.4.2017-12.9.2017

12/3/2017

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Picture
12.4.2017
A. Deadlift 5-5-5-5-5-5
B. 3 x 800m Run, Each For Time (Record your fastest time as a benchmark)
12.5.2017
A. Front Squat - 10-10-10-10-10
B. 7 Minute AMRAP, of:
10 S2O (135/95)
30 Abmat Sit Ups
12.6.2017
For Time:
50 Hang Power Cleans (95/65)
40 Box Jumps (24/20)
30 Kettlebell “Taters” (53/35/Scaled)
20 Ring Dips/Push Ups
10 Wall-Walks
12.7.2017
A. Split Jerk - 15 Minutes to Max
B. High Bar Back Squat - 20 Minutes to build to a 3RM
C. 3 Rounds, For Time, of:
35 Double Unders (Scale is 2x Singles)
15 Sumo Deadlift High Pulls (75/55)
12.8.2017
For Time:
1000m Row
100 Strict Push Ups
1000m Row

12.9.2017
5-7 Rounds for Time, of:
5 Power Snatch
7 Back Squats
12 Floor Wipers
(95/65/Scaled)

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