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WOD'S ARCHIVE

  • “Getting Weird Gone Bad”

    3 rounds, 1:00 per station with 1:00 rest at the end of each round.

    Tire flips

    95lb power snatch

    2 Pood kettlebell swings

    24 weighted box jumps (25lb DBs)

    Burpees pull ups

    CONTINUE READING
  • “Billy”

    By Bill | In CFR Benchmarks, Metabolic Conditioning, Strength, WOD | on March 30, 2015

    “Billy”

    For time:

    100 reps ground to overhead 95lbs/65lbs

    – any method may be used: snatch, clean and jerk etc., as long as full extension of all joints is reached at the top of each rep

    – You may use multiple methods of getting the bar overhead within the workout: example-25 power snatches, 50 power clean and push press, 25 clean and split jerk

    – the workout starts with a 100 meter run

    – after every 4 minute time period elapses an aditional 100 meters is tacked onto the next run

    – So it goes like this: 100 meter run, come back and start getting the bar over head, lets say you complete 36 reps in the first 4 minutes, so at the 4 minute mark you will run 200 m, come back and get on the bar, say you finish 79 reps total by the 8 minute mark, now you run 300 m. Continue adding 100 meters to each run until all 100 reps are completed.

    CONTINUE READING
  • BLACKOUT WEEK

    By Bill | In WOD | on March 30, 2015

    BLACKOUT WEEK

    This week at CFR is blackout week. The WODs will not be posted until after the last class of the day has finished. Come ready for anything!

    Generally our programming is somewhat predictable and works in a logical progression. This is good when it comes to strength and conditioning programming. That being said, one of the cool aspects of training the way we do, is that we are better prepared to deal with whatever task life throws at us. In CrossFit speak, you’ll hear this referred to as the “unknown and unknowable”. This is part of the reasoning behind blackout week.

    Let your friends here have the experience you did, and let’s try and keep the WOD “blacked” out all day as much as possible. So don’t post on BTWB, it will be there at the end of the day.

    Have fun with it. Gonna be one hell of a ride!

    CONTINUE READING
  • CrossFit Games Open 15.5
    27-21-15-9 reps, for time of:
    Row (calories)
    Thruster, 95/65 lbs

    OR

    CrossFit Games Open 15.5 – Scaled
    27-21-15-9 reps, for time of:
    Row (calories)
    Thruster, 65/45 lbs

    CONTINUE READING
  • EMOM for 12:00:

    1 Power Clean

    1 Hang Clean

    *go up in weight every minute

    THEN

    2k row

    CONTINUE READING
  • “Crain”

    2 rounds for time of:
    34 Push-ups
    Sprint, 50 yd
    34 Deadlifts, 135/95 lbs
    Sprint, 50 yd
    34 Box Jumps, 24/20 in
    Sprint, 50 yd
    34 Clean & Jerks, 95/65 lbs
    Sprint, 50 yd
    34 Burpees
    Sprint, 50 yd
    34 Wall Balls, 20/14 lbs
    Sprint, 50 yd
    34 Pull-ups
    Sprint, 50 yd

    CONTINUE READING
  • Bench Press 1,1,1,1,1

    THEN

    “Elizabeth”

    21-15-9 reps of:

    Clean 135/95

    Ring Dips

    CONTINUE READING
  • Front Squat

    10 rep max

    THEN

    10 rounds for time of:

    7 Burpees

    7 Knees-to-elbows

    CONTINUE READING
  • 15.4

    As many reps as possible in 8 mins of:
    3 Handstand Push-ups
    3 Cleans, 185/125 lbs
    6 Handstand Push-ups
    3 Cleans, 185/125 lbs
    9 Handstand Push-ups
    3 Cleans, 185/125 lbs
    12 Handstand Push-ups
    6 Cleans, 185/125 lbs
    15 Handstand Push-ups
    6 Cleans, 185/125 lbs
    18 Handstand Push-ups
    6 Cleans, 185/125 lbs
    21 Handstand Push-ups
    9 Cleans, 185/125 lbs
    24 Handstand Push-ups
    9 Cleans, 185/125 lbs
    27 Handstand Push-ups
    9 Cleans, 185/125 lbs
    30 Handstand Push-ups
    12 Cleans, 185/125 lbs

    ….etc, adding 3 reps to the handstand push-up each round,
    and 3 reps to the clean every 3 rounds.

    OR

    15.4 Scaled

    Complete as many rounds as possible in 8 mins of:
    10 Push Press, 95/65 lbs
    10 Cleans, 115/75 lbs

    CONTINUE READING
  • Snatch

    Take 10:00 to find your 1 rep max

    THEN

    2 snatches EMOM

    *Do 1 snatch, rest 10 seconds, do the 2nd snatch, then rest until the next minute

    THEN

    3 rounds for time of:

    15 Hang Power Snatches 115/75

    25 Lateral Barbell Jumps

    CONTINUE READING
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