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Saturday super zoom AMRAP in 20 Minutes 100M farmer carry 20 swings 30 jumping alternating lunges Workout notes Today’s workout is a twenty minute time priority triplet using your kettlebell or dumbbell for two lifting movements before knocking out a large set of jumping alternating lunges. For the farmer carry try to alternate arms at […]

At Home WOD AMRAP 15 minutes 2-4-6-8-10-12…bench dipsweighted step-ups Workout Notes Find a sturdy box or bench (or something like it) for today’s workout. At the very least, use chairs for your bench dips and convert the weighted step-ups to weighted lunges. Start the workout with two bench dips. Stack your elbows over your wrists, […]

At Home WOD AMRAP 12 minutes 1 alternating devil press1 thruster *EMOM 20 mountain climbers Workout Notes This should be a fun one! Start with a one-arm devil press: essentially a burpee plus a snatch with your dumbbell or kettlebell. You can then go directly into a thruster. Bring your equipment down to you shoulder, […]

At Home WOD 10 rounds: 60 seconds on/30 seconds off 10 box jumpsthenmax alternating power cleans Workout Notes Ten rounds. Sixty seconds on. Thirty seconds off. Does it get any better than that? I guess we will find out. Each round is a sprint today. Bang out those ten box jumps quickly. Step ups work. […]

At Home WOD AMRAP 20 minutes 50 sit-ups35 push-ups20 alternating pistols Workout Notes No equipment needed for today’s workout. Find your favorite place to workout and get after it! After ten weeks of sheltered workouts, CFD members dominate sit-ups and push-ups. Find a sustainable pace on those sit-ups, and break up the push-ups early. Finish […]

At Home WOD 5 rounds for time: 60 double-unders400m run20 snatches Workout Notes We have a “for time” triplet today. Start with sixty double-unders. Scale the number of double-unders so that you are not working for more than two minutes on each set. Single-unders or lateral hops are great scaling options as well. Take off […]

Sunday Super Zoom AMRAP in 20 Minutes 30 walking lunge steps20 sumo deadlift high pull10 push-press Workout notes Today’s workout is a time priority triplet. Start each round with a large set of thirty bodyweight lunge steps before picking up your barbell or object and working through two lifting movements. If you have a dumbbell […]

Saturday super zoom 10 rounds of 60 seconds on 30 seconds off 7 reps of “squat combo” air squat + jumping squat 4 v-ups max reps mountain climbers Workout notes Today we’ll use an interval timer for ten rounds with sixty seconds of work and thirty seconds of rest for each round. Each round starts […]

At Home WOD 10 rounds for time: 15 box jumps200m run Workout Notes We made it to Friday…barely. Murph on Monday, an impossible workout on Wednesday, one hundred degree heat all week, it wasn’t easy but we wouldn’t have had it any other way. For today’s workout we have ten rounds of fifteen box jumps […]

At Home WOD AMRAP 20 minutes 10 snatches7 push-ups4 overhead walking lunge steps Workout Notes Today’s workout is a long duration triplet with two lifting movements and one bodyweight movement. Start with ten alternating snatches. Aim to drive your equipment from the ground to the overhead position in a straight line. Lockout completely overhead. Move […]