Author: snoridgecf

Team WOD: AMRAP 20 mins: Run, Power Snatches and Air Squats

Complete as many rounds as possible in 20 mins of:
Run, 100 m
10 Power Snatches, 95/65 lbs
20 Air Squats

Solo WOD: 6 RFT: Air Squats, Run and Power Snatches

6 rounds for time of:
25 Air Squats
Run, 100 m
10 Power Snatches, 95/65 lbs

Overhead Squat 2-2-ME

Overhead Squat 2-2-ME

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

AMRAP 16 mins: Rope Climbs, Reverse Lunge Wall Balls, Sit-ups, and Run

Complete as many rounds as possible in 16 mins of:
1 Rope Climb, 15 ft
10 Reverse Lunge Wall Balls, 20/14 lbs, 10/9 ft
15 AbMat Sit-ups
Run, 100 m

Power Clean 1-1-1

Power Clean 1-1-1

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

AMRAP 10 mins: Power Cleans, Strict HSPU and Toes-to-bars

Complete as many rounds as possible in 10 mins of:
3 Power Cleans, 185/125 lbs
6 Strict Handstand Push-ups
9 Toes-to-bars

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