Category: CF Games

Sumo Deadlift 3-3-3

Sumo Deadlift 3-3-3

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

AMRAP 20 mins: Row, Alt Reverse Goblet Lunges and Deadlifts

Complete as many rounds as possible in 20 mins of:
30/25 Row Calories
20 Alternating Reverse Goblet Lunges, pick load
10 Deadlifts, 165/115 lbs

Barbell Curl 6-6-6

Barbell Curl 6-6-6

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

Close Grip Bench Press 3-3-3

Close Grip Bench Press 3-3-3

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

Chipper: Pull-ups, Box Jump Overs, Burpee Bar Muscle-ups, and Burpees

For time:
30 Pull-ups
20 Box Jump Overs, 24/20 in
10 Burpee Bar Muscle-ups
20 Box Jump Overs, 24/20 in
30 Burpees

Team WOD: Partner Wall Balls, Deadlifts and Run

For time:
50 Wall Ball (Partner)s, 20/14 lbs
25 Deadlifts, 225/155 lbs
Team Run, 200 m
40 Wall Ball (Partner)s, 20/14 lbs
20 Deadlifts, 225/155 lbs
Team Run, 200 m
30 Wall Ball (Partner)s, 20/14 lbs
15 Deadlifts, 225/155 lbs
Team Run, 200 m
20 Wall Ball (Partner)s, 20/14 lbs
10 Deadlifts, 225/155 lbs
Team Run, 200 m
10 Wall Ball (Partner)s, 20/14 lbs
5 Deadlifts, 225/155 lbs
Team Run, 200 m

Solo WOD: FT: Wall Balls, Deadlifts, and Run

For time:
25 Wall Balls, 20/14 lbs
15 Deadlifts, 225/155 lbs
Run, 200 m
20 Wall Balls, 20/14 lbs
12 Deadlifts, 225/155 lbs
Run, 200 m
15 Wall Balls, 20/14 lbs
9 Deadlifts, 225/155 lbs
Run, 200 m
10 Wall Balls, 20/14 lbs
6 Deadlifts, 225/155 lbs
Run, 200 m
5 Wall Balls, 20/14 lbs
3 Deadlifts, 225/155 lbs
Run, 200 m

FQ: Handstand Push-up and Handstand Walk Practice

For quality:
Handstand Push-up Practice
Handstand Walk Practice

5 RFT: Dumbbell Box Step-ups, Box Jumps, and Dumbbell Thrusters

5 rounds for time of:
10 Dumbbell Box Step-ups, pick load, 20/18 in
8 Box Jumps, 20/18 in
6 Dumbbell Thrusters, pick load

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

Team WOD: 3 RFT: Rows, Partner Wall Balls and Run

3 rounds for time of:
Row, 1000 m
60 Partner Alternating Wall Balls, 20/14 lbs
Run, 800 m

Solo WOD: 3 RFT: Row, Wall Balls and Run

3 rounds for time of:
Row, 500 m
21 Wall Balls, 20/14 lbs
Run, 400 m

EMOM for 6 mins: Hang Snatch

1 Hang Snatch, pick load

Every 1 min for 6 mins.

AMReps 15 mins (3,6,9,…): Power Snatches, Ring Dips and Box Jumps

As many reps as possible in 15 mins of:
3 Power Snatches, 75/55 lbs
3 Ring Dips
3 Box Jumps, 24/20 in
6 Power Snatches, 75/55 lbs
6 Ring Dips
6 Box Jumps, 24/20 in
9 Power Snatches, 75/55 lbs
9 Ring Dips
9 Box Jumps, 24/20 in
…
Continue adding 3 reps each round to each movement until time expires.

Back Squat 5-5-5-5

Back Squat 5-5-5-5

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

5x RFT: Row Cal and DB Walking Lunges

5 rounds, each round for time, of:
15/12 Row Calories
Dumbbell Walking Lunge, 50/35 lbs, 50 ft
15/12 Row Calories

Rest 1 min between each round.

Team WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
100 Box Jumps, 24/20 in
80 Ball Slams, 30/20 lbs
60 Box Jump Overs, 24/20 in
40 Ball Slams, 30/20 lbs
20 Burpee Box Jump Overs, 24/20 in

Solo WOD: Chipper: Box Jumps, Ball Slams, Box Jump Overs, and Burpee Box Jump Overs

For time:
50 Box Jumps, 24/20 in
40 Ball Slams, 30/20 lbs
30 Box Jump Overs, 24/20 in
20 Ball Slams, 30/20 lbs
10 Burpee Box Jump Overs, 24/20 in

Front Squat 1-1-1

Front Squat 1-1-1

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

FT: Cleans, Toes-to-bars, and Thrusters

For time:
30 Cleans, 115/75 lbs
30 Toes-to-bars
30 Thrusters, 115/75 lbs