Author: snoridgecf

Lifting: Deadlifts and Hollow Rocks

Deadlift 4-4-4-4, using heaviest weight per set
Hollow Rock 15-15-15-15, using heaviest weight per set

AMRAP 15 mins w/ Buy-in: Row, Deadlifs, and Round of Cindy

In 15 mins do:
Row, 1000 m
then in the remaining time, AMRAP of:
5 Deadlifts, 185/135 lbs
5 Pull-ups
10 Push-ups
15 Air Squats

Solo WOD: FT: Run; 4x Clean & Jerks and Box Jump Overs

For time:
Run, 800 m
— then —
4 rounds of:
8 Clean & Jerks, 135/95 lbs
15 Box Jump Overs, 24/20 in

Team WOD: AMRAP 20 mins w/ Buy-in: 1 mile Run, Clean & Jerks and Box Jump Overs

In 20 mins do:
Run, 1 mi
then in the remaining time, AMRAP of:
6 Clean & Jerks, 135/95 lbs
12 Box Jump Overs, 24/20 in

Shoulder Press 5RM

Record your best Shoulder Press 5 rep max lift.

Only include the heaviest 5 rep, do not include sets prior to it.

AMRAP 8 mins: Double Unders, Single Arm Dumbbell Push Press, Single Arm Dumbbell Push Press, and Lateral Burpee Over Dumbbells

Complete as many rounds as possible in 8 mins of:
30 Double Unders
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Single Arm Dumbbell Push Press, 50/35 lbs
8 Lateral Burpee Over Dumbbells

Back Squat 10RM

Log your best Back Squat 10 rep max lift.

Only log the heaviest 10 rep, do not include sets prior to it.

FT: Row 1k/750m/500m/250m

For time:
Row, 1000 m
Rest 3 mins
Row, 750 m
Rest 2 mins
Row, 500 m
Rest 1 min
Row, 250 m

Annie Are You Okay?

21-15-9 reps, for time of:
Row (calories)
Burpee
Sumo Deadlift High-pull, 53/35 lbs
Thruster, 95/65 lbs
Medicine Ball Clean, 20/14 lbs
Wall Ball, 20/14 lbs
* SDHP with Kettlebell 53/35. Pace yourself!

Pt. 1 1RM Clean in 10 Minutes

Log your best Clean 1 rep max lift.

Only log the heaviest 1 rep, do not include sets prior to it.

2025 CF Games Age Group WOD: Cleans and BMU Ladder

As many reps as possible in 10 mins of:
1 Clean, 185/125 lbs
1 Bar Muscle-up
2 Cleans, 185/125 lbs
2 Bar Muscle-ups
3 Cleans, 185/125 lbs
3 Bar Muscle-ups
…

Continue adding 1 rep each round to each movement until time expires.

Power Snatch 3-2-1-1-1

Power Snatch 3-2-1-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.

FT: Run, Push-ups and Snatch

For time:
Run, 1000 m
100 Push-ups
10 Snatches, 135/95 lbs

Solo WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Run

4 rounds for time of:
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
6 Deadlifts, 225/155 lbs
10 Medicine Ball Cleans, 20/14 lbs
Run, 400 m

Team WOD: 4 RFT: Deadlifts, Med Ball Cleans, and Partner Runs

4 rounds for time of:
30 Deadlifts, 225/155 lbs
40 Medicine Ball Cleans, 20/14 lbs
Partner Run, 400 m

Checkout: 3 RFQ: Plank Holds, AbMat Sit-ups, and Alternating V-ups

3 rounds for quality of:
Plank Hold, 30 secs
20 AbMat Sit-ups
15 Alternating V-ups

Opt. 2: AMRAP 25 mins: Push Press, Box Jumps, and Rope Climbs

Complete as many rounds as possible in 25 mins of:
10 Push Press, 95/65 lbs
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

Opt. 1: Falkel

Complete as many rounds as possible in 25 mins of:
8 Handstand Push-ups
8 Box Jumps, 30/24 in
1 Rope Climb, 15 ft

U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan. He is survived by his parents, Jeff and Dianne Falkel.

7 RFT: Overhead Squats and Burpees

7 rounds for time of:
7 Overhead Squats, 95/65 lbs
10 Burpees

Overhead Squat 2-2-1-1

Overhead Squat 2-2-1-1

Use the heaviest weight you can for each set.
Rest as needed between sets.