Category: CF Games

Team WOD: Chipper: Partner Runs, Front Squats, Hand Release Push-ups, KB Swings

For time:
Partner Run, 200 m
70 Front Squats, 95/65 lbs
70 Hand Release Push-ups
70 Kettlebell Swings, 53/35 lbs
Partner Run, 200 m
50 Front Squats
50 Hand Release Push-ups
50 Kettlebell Swings
Partner Run, 200 m
30 Front Squats
30 Hand Release Push-ups
30 Kettlebell Swings

Solo WOD: Chipper: Run, Front Squats, Hand Release Push-ups, and KB Swings

For time:
Run, 200 m
30 Front Squats, 95/65 lbs
30 Hand Release Push-ups
30 Kettlebell Swings, 53/35 lbs
Run, 150 m
20 Front Squats
20 Hand Release Push-ups
20 Kettlebell Swings
Run, 100 m
10 Front Squats
10 Hand Release Push-ups
10 Kettlebell Swings

Bench Press 3-3-3

Bench Press 3-3-3

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

Toes-to-bars: 3x Max Rep

Toes-to-bars 3x max rep

Rest as needed between sets.

4 RF-ME: Run, Bench Press, and Handstand Push-ups

4 rounds for max reps of:
Run, 300 m, 2 mins
max rep Bench Press, 135/95 lbs, 1 min
max rep Handstand Push-ups, 1 min
Rest 1 min

Front Squat 1RM

Log your best Front Squat 1 rep max lift.

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

Opt. 1: 10 RFT: Muscle-ups and Wall Balls

10 rounds for time of:
3 Muscle-ups
10 Wall Balls, 20/14 lbs

Opt. 2: 10 RFT: C2B Pull-ups and Wall Balls

10 rounds for time of:
5 Chest-to-bar Pull-ups
10 Wall Balls

Lifting: Deadlifts and Bent Over Barbell Rows

Deadlift 2-2-2, using heaviest weight per set
Bent Over Barbell Row 4-4-4, using heaviest weight per set

Opt 1: Mini-McGhee

Complete as many rounds as possible in 20 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Opt. 2: McGhee

Complete as many rounds as possible in 30 mins of:
5 Deadlifts, 275/185 lbs
13 Push-ups
9 Box Jumps, 24/20 in

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

E2MOM for 12 mins: Clean & Jerk

1 Clean & Jerk, pick load

Every 2 mins for 12 mins.

3 RFT: Run, Clean & Jerks and Toes-to-bars

3 rounds for time of:
Run, 400 m
10 Clean & Jerks, 115/75 lbs
20 Toes-to-bars

Shoulder Press 2-2-2-2

Shoulder Press 2-2-2-2

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

FT: Kettlebell Swings and Run

For time:
50 Kettlebell Swings, 53/35 lbs
Run, 400 m
40 Kettlebell Swings, 53/35 lbs
Run, 400 m
30 Kettlebell Swings, 53/35 lbs
Run, 400 m
20 Kettlebell Swings, 53/35 lbs
Run, 400 m
10 Kettlebell Swings, 53/35 lbs
Run, 400 m

Solo WOD: AMRAP 20 mins: Power Clean, Air Squat, Bumper Plate Run, and Run

Complete as many rounds as possible in 20 mins of:
8 Power Cleans, 135/95 lbs
35 Air Squats
Bumper Plate Run, 45/35 lbs, 200 m
Run, 100 m

Team WOD: AMRAP 30 mins: Power Cleans, Air Squats, Runs

Complete as many rounds as possible in 30 mins of:
17 Power Cleans, 135/95 lbs
75 Air Squats
Run (bumper plate), 45/35 lbs, 400 m
Run, 200 m

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