Saturday

CF Games Open WOD 14.1:

AMRAP 10

30 x Double Unders

15 x Snatches (35/25)

10am at the new Box, Followed by a BBQ. Let the games begin!!!

Friday

Home Wod:

For time:

2km run

AMRAP 8

Burpee complex:

3 x push ups

2 x Burpees

3 x jump squats

Box is closed for Moving day!! See you all Saturday at 10am at the New Box for 14.1 followed by a BBQ

Thursday

For time:

10/8/6/4/2

Clean (60/45)

HSPU

Knees to Elbow

Wednesday

For reps:

2 x rounds:

3 x Minutes Wall Balls

3 x Minutes Box Jumps

3 x Minutes SDHP

1 x Minute Rest

Tuesday

AMRAP 20:

"Cindy's kicker"

5 x pull-ups

7 x Push-ups 

9 x thrusters

200m

Add 1 x "Cindy's Kicker" to each round.

Record total full rounds.

Monday

For time:

100 x double Unders

40 x KB swings

50m KB walking lunge

20 x Burpees

20 x T2B

Saturday

4 RFT

15 x OH Squat (50/30)

20 x Box jumps

Then:

AMRAP 5:

Double Unders

Friday

Partner mystery WOD

Thursday

AMRAP 14:

10,9,8...3,2,1

Front squats (60/45)

Ring Dips

Push Jerk (60/45)

Wednesday

For Time:

800m

30 x Push-ups

20 x Deadlifts (80/60)

400m

30 x Air Squats 

20 x Toes toBar

800m

30 x KB Swings

20 x Burpee Bar Overs

Tuesday

5 RFT

10 x Pull-ups

15 x Med Ball Ab mat situps

20 x Double Unders

200m

Monday

10 minutes:

Work to 1RM of the following complex:

1 x snatch

1 x hang snatch

2 x OH squats

Then:

AMRAP 8:

1,2,3,4,5 etc

HSPU

Burpee Box Jump

Saturday

5 RFT

10 x SDHP (40/30)

14 x Front rack barbell lunges (40/30)

400m

Friday

Partner Chipper:

40 x Snatches (40/30)

40 x Toes to bar

40 x O/H Squats (40/30)

40 x KB Snatches

40 x Burpee Box Overs

After each set complete 4 rounds of Cindy

Thursday

A) 

3RM Squat Clean

B) 

4 RFT

10 x Power cleans (60/45)

15 x Wall Balls

Wesnesday

AMRAP 12

800m

50 x Burpees

50 x Pull ups

Max Wall walks in remaining time

(Burpees & pull-ups can be split up and completed in any sequence)

Tuesday

10 mins: 1RM Jerk

Then:

Open WOD 13.2

AMRAP 10:

5 x shoulder to overhead (50/35)

10 x Deadlift (50/35)

15 x Box Jumps (24/20)

Monday

OTMEM 15

1st minute - 4 x Front Squats (80/60)

2nd minute - 30 x Double Unders

3rd minute - 8 x Chest to Bar pull-ups

(5 x rounds)

Saturday

Benchmark Day

Choose your own benchmark WOD.

Good luck to the competitors from CFV heading to Judgement day. Give em heaps Guys!

Friday

12 minutes:

Run 1 mile

In remaining time for max weight moved -

Clean & Jerk

Judgement day competitors:

Rest, Hydrate & Stretch

Thursday

For total reps:

2 x mins - Thrusters (30/20)

2 x mins - KB snatches (24/16)

2 x mins - Ring dips

2 x mins - HSPU

rest 1 x minute between sets

Then:

3 RFT:

400m

Rest 1 x minute

Wednesday

4 RFT

20 x KB Swings

15 x Box Jumps

10 x Burpee Plate Jumps

200m

Tuesday

A) AMRAP 7:

Cleans @ 75% 1rm (1 x bar between 2)

B) AMRAP 7:

8 x Toes to Bar

25 x Double Unders

Monday

"Baseline from Hell"

5 RFT:

10 x pull-ups

20 x Push-ups

30 x sit-ups

40 x squats

400m

Rest 3 minutes between rounds