CFE

Baseline
OHS

Work Capacity
12 Min AMRAP:
5 CTB Pullups
3 Thrusters 135#
25 Double Unders
7 Rounds + 5 + 3

Strength
Back Squat (Wendler Wk 1 - 90% = 270#)
175# x 5, 205# x 5, 230# x 5+ (18)

CF Games WOD 2

Baseline
OHS/Snatch

Work Capacity
15 Min AMRAP:
155# Deadlift, 9 reps
Pushups, 12 reps
24" Box Jumps, 15 reps
8 Rounds + 3  (Total = 291)

CFS

Baseline
OHS

Work Capacity
15 Min AMRAP:
10 Box Jumps 24"
20 Double Unders
5 TTB
7 DB Push Press 35#
8 Rounds + 8

Durability
DB RDLs 3x10 each @ 25#-30#-35#
DB Step-Ups 3x10 each @ 30#-35#-35#
Jogging

Decisive

Baseline
OHS/Snatch

Work Capacity
On the minute:
Deadlift (205#)
Pushups
Do 1 Deadlift and 2 Pushups the first minute, then 2 and 4, then 3 and 6 going until failure.
9 Rounds + 10 + 18

Durability
Ab Wheel 3x10

One World

Work Capacity
4 Rounds:
185# Back Squat, 10 reps
55# DB Swings, 10 reps
Burpees, 10 reps
9:56

Durability
Jogging / Dynamic Drills

Mother Fucking OHS

Work  Capacity
7 Rounds:
35 Double Unders
1 Snatch
11:54 @ 155# (Total Weight = 1085#)

Strength
Press (Wendler Wk 3 - 90% = 162#)
120# x 5, 140# x 3, 155# x 1+ (4)
_______________________________
Need to drop under the bar better...ie fix the fucking OHS

Rankel

Work Capacity
20 Min AMRAP
225# Deadlift, 6 reps
Burpee Pullups, 7 reps
2 pood KB Swings, 10 reps
200 meter Run
6 Rounds + 6 + 3

Durability
Eccentric Box Jumps
Box Overs

Unity

Work Capacity
4 Rounds of 10 Reps per movement @ 95#:
Squat Clean Thruster
Power Clean and Jerk
Power Snatch
Power Clean and Press
Reverse Grip Deadlift, Curl and Press
33:09

OPT

Baseline
Burgener warmup w/ pvc
Dot Drills

Strength/Stamina
7 sets:
Power Clean x 2 / Squat Clean x 1 @ 95#-115#-135#-145#-155#-165#-175#
Snatch Pulls (115% of max snatch) 3x3 @ 205#
Power Snatch 3x4 @ 115#-125#-135#

Durability
Full Moon 3x10 each way @ 40# Bag

Barbers

Work Capacity
21-15-9:  Power Clean (105#) and Pullups
20 Burpees
9-15-21:  Push Jerk (105#) and KTE
16:01

Durability
Build-Ups x 8 (Jog 25 / Sprint 50 / Jog 25)

CF

Work Capacity
5 min AMRAP:
275# Deadlift, 3 reps
115# Push Press, 7 reps (from floor)
8 Rounds

Strength
Back Squat 5x10 @ 135#-155#-175#-195#-205#

Durability
Dynamic Drills / Jogging

Sally

Baseline
Split Jerk practice

Work Capacity
5 Rounds:
400 meter Run
15 Hang Power Snatch 95#
17:11

4th Quarter Is Ours

Baseline
Dot Drills

Work Capacity
5 Rounds:
20 yard Bear Crawl, 10 yards out & back
5 Deadlifts 315#
10 Burpees
9:54

CFFB (Thur May 12)

Work Capacity
10 Rounds:
One Arm DB Power Clean Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
One Arm DB Front Squat Right
One Arm DB Push Press Right
then switch hands....
One Arm DB Power Clean Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
One Arm DB Front Squat Left
One Arm DB Push Press Left
*Do Not Drop The Weight. Do Not Set It Down.
55# DB, No Drops, 4:53

Strength
Front Squat 5x10 @ 115#-115#-135#-135#-135#

Press (Wendler Wk 2 - 90% = 162#)
115# x 3, 130# x 3, 145# x 3+ (7)

CF (Wed May 11)

Work Capacity
20 min AMRAP:
5 Pullups
10 DB Thrusters, 25#
15 DB Swings, 55#
7 Rounds + 5 + 8

Strength
5 sets:
Power Clean x 1 / Push Press x 3 @ 135#-135#-145#-155#-165#

Durability
Dynamic Drills

CF

Work Capacity
5 Rounds:
95# Thrusters, 15 reps
Burpees, 15 reps
15:15

Strength
Deadlift (Wendler Wk 3 - 90% = 350#)
265# x 5, 300# x 3, 335# x 1+ (8)

CF Strong

Work Capacity
Run 800 meters
30 Wallballs (20#, 10ft)
80 Double Unders
30 Burpees
80 Double Unders
30 GHD Situps
19:35

Durability
OHS w/ pvc
Hollow Rocks

I'm a Prisoner of my own Hell

Strength/Stamina
Back Squat 5x10 @ 135#-155#-185#-185#-185#

Press (Wendler Wk 1 90% = 162#)
105# x 5, 120# x 5, 140# x 5+ (9)

1 Hang Power Clean every 30 secs for 15 min @ 165#

Durability
Core
Neck

Graceful

Work Capacity
30 Clean & Jerks 135#
Run 800 meters
30 Clean & Jerks 135#
13:43

Durability
25 GHD Situps
25 Hip Extensions
3x8 Full Glute Hams (XX31) @ 10#-10#-BW

Bitcher

Work Capacity
3 Rounds for Time:
30 Squat Cleans (95#)
30 Burpees
Run 800 meters
41:08

Strength
Deadlift (Wendler Wk 2 - 90% = 350# (up from last week))
240# x 3, 280# x 3, 315# x 3+ (9)
_______________________________
Could have pushed more.  Not that winded just sore.

Running Bear

Work Capacity
7 Rounds for Time:
7 x Bear Complex (75#)
Run 200 meters
18:18