WOD Archive

Back before the days of Wodify, the WOD was released via this blog.

WOD: Monday

Let’s mix up our strength cycle a bit. A) In a 15 minute window, Run 800m then establish a 5RM Front Squat. B) 8 Minute

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WOD: Monday

A) Squat. B) Run. That’s all you need to know.   CF42s Express: 20 minute AMRAP: 10 Dumbbell Squat Cleans 15 Pull Ups 20 Box

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WOD: Saturday

‘Nate’ 20 Minute AMRAP: 2 Muscle Ups 4 Handstand Push Ups 8 Kettlebell Swings (32/24kg)   CF42s Express: Tabata Row Rest 1 Minute 3 Rounds

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WOD: Wednesday

A) Overhead Squat: 5 X 3 B) 3 Rounds for time: 10 Overhead Squats (50/35kg) 20 Chest To Bar Pull Ups 60 Double Unders  

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WOD: Tuesday

A) Power Clean + 2 Jerks: 5 X 1 B) 3 Rounds for time: Run 800m 10 Thrusters (60/40kg)   CF42s Express: 15 Minute AMRAP:

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WOD: Monday

A) Back Squat: Strength Progression Wk 3 B) In partners, with only 1 athlete working: 10 Minute AMRAP: 15 Burpees 15 Kettlebell Swings   CF42s

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WOD: Saturday

A) Power Snatch: 5 X 3 B) 20 Minute AMRAP: 5 reps of: 1 Power Snatch + 2 Overhead Lunge (60/40kg) 5 Handstand Push Up

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WOD: Friday

A) Power Clean Strength Progression B) 21-15-9 Squat Clean (60/40kg) Toes to Bar   CF42s Express: Run 800m with a 15/10kg plate 12 Rounds of: 5

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WOD: Thrusday

A) ‘Lynne’ 5 Rounds for max reps of: Bodyweight Bench Press Pull Ups   B) 3 X 500m Row   CF42s Express: Hit the Daily

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WOD: Wednesday

A) Deadlift: 5 X 3 B) Run 1200m 21 Kettlebell Swings (32/24kg) 21 Goblet Squats Run 800m 15 Kettlebell Swings 15 Goblet Squats Run 400m 9

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WOD: Monday

A) Back Squat Progression Week 2 B) 50 Strict Pull Ups for time: C) 10 Minute partner AMRAP: 3 Burpee Bar Tap 6 Burpee Bar

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WOD: Saturday

‘The Lumberjack 20’ 20 Deadlifts Run 400m 20 Kettlebell Swings Run 400m 20 Overhead Squats Run 400m 20 Chest to Bar Pull Ups Run 400m

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WOD: Friday

A) Power Clean Strength Progression   B) 30-20-10 reps for time: Power Clean (60/40kg) Toes to Bar   CF42s Express: 6-9-12-15-12-9-6 Burpees Kettlebell Swings Pull

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WOD: Thursday

A) 1 Hang Power Snatch Every :20 Seconds for 10 Minutes   B) 20 Minute AMRAP: Run 400m 10 Bodyweight Bench Press 10 Box Jumps

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