Author: snoridgecf

Pt. 1: AMRAP 7 mins: Thrusters and Burpees

Complete as many rounds as possible in 7 mins of:
7 Thrusters, 95/65 lbs
7 Burpees

Pt. 2: EMOM for 5 mins: Thruster

5 Thrusters, pick load
4 Thrusters, pick load
3 Thrusters, pick load
2 Thrusters, pick load
1 Thruster, pick load

Every 1 min for 5 mins.

E2MOM for 10 mins: Deadlift x 4

4 Deadlifts, pick load

Every 2 mins for 10 mins.

FT: Rows, Deadlifts and Pull-ups

For time:
Row, 1000 m
30 Deadlifts, 225/155 lbs
50 Pull-ups

Front Squat 4-4-ME

Front Squat 4-4-ME

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

FT: Run, Front Squats, and Hand Release Push-ups

For time:
Run, 400 m
21 Front Squats, 95/65 lbs
21 Hand Release Push-ups
Run, 400 m
18 Front Squats, 95/65 lbs
18 Hand Release Push-ups
Run, 400 m
15 Front Squats, 95/65 lbs
15 Hand Release Push-ups
Run, 400 m
12 Front Squats, 95/65 lbs
12 Hand Release Push-ups

Team WOD: AMRAP 20 mins: Rows, Box Jumps and Bench Press

Complete as many rounds as possible in 20 mins of:
Row, 250 m
12 Box Jumps, 24/20 in
7 Bench Press, 135/95 lbs

Solo WOD: AMRAP 14 mins: Rows, Box Jumps, and Bench Press

Complete as many rounds as possible in 14 mins of:
Row, 250 m
10 Box Jumps, 24/20 in
6 Bench Press, 135/95 lbs

5x 3 mins AMReps: Run and Power Clean & Jerks

5 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time Power Clean & Jerks, 135/95 lbs

Rest 2 mins between each round.

Front Squat 6-6-ME

Front Squat 6-6-ME

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

2025 CF Games Age Group Qualifier WOD 4

For time:
Dumbbell Overhead Walking Lunge, 50/35 lbs, 150 ft
50 Alternating Dumbbell Snatches, 50/35 lbs
50 Box Jump Overs, 24/20 in

Time cap: 7 mins

Power Snatch 1-1-1

Power Snatch 1-1-1

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

Opt. 1: Isabel

For time:
30 Snatches, 135/95 lbs

Opt. 2: 2025 CFvGames Age Group Qualifier WOD 5 – Heavy Isabel

For time:
30 Snatches, 155/105 lbs

Time cap: 10 mins

Seated Db Shoulder Press 6-6-6

Seated Db Shoulder Press 6-6-6

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

4 RF-ME / 1 min Stations: Push Press, Sit-ups, Kettlebell Swings, and Double Unders

4 rounds, 1 min per station, for max reps of:
Push Press, 75/55 lbs
AbMat Sit-up
Kettlebell Swing, 53/35 lbs
Double Under
Rest 1 min

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Team WOD: Clean & Jerks, Hold, Burpee Onto Plate, Hold, Toes-to-bar, Hold

As a Team of 2 complete 2 rounds for time of:
30 Clean & Jerks (135#/95#)
Partner Overhead Plate Hold (45#/25#)
40 Burpee Onto Plates (45#/25#)
Barbell Front Rack Hold (155#/105#)
50 Toes-to-bars
Partner Deadlift Hold (155#/105#)

* One bar, change weight as you go.
** One partner works, while one holds. Wait for your partner to start hold before completing reps. Alternate as needed.

Post total time.

Solo WOD: 3 RFT: Bike Cal, Clean & Jerks, Burpee Onto Plates, and Toes-to-bars

3 rounds for time of:
7/5 Bike Calories
9 Clean & Jerks, 135/95 lbs
12 Burpee Onto Plates, 45/25 lbs
15 Toes-to-bars