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WOD 10.03.2019

a) amrap 20min
5 db strict press 15/10
10 alt. db frontrack lunges 15/10
15 db power cleans 15/10

b) in teams of 2
amrap 10min
20 superman
20 hollow rocks
partner holds plank

WOD 09.03.2019

a) in teams of 2 for time
1 round of “Kelly”
1 round of “Eva”
1 round of “Kelly”
1 round of “Eva”
1 round of “Kelly”

”Kelly”
400m run
30 box jumps 60/50
30 wall balls 20/14

“Eva”
800m run
30 swings 32/24
30 pull ups

WOD 08.03.2019

for time
“Fran”
21,15,9 reps of
thrusters 40/30
pull ups

into
“Elizabeth”
21,15,9 reps of
power cleans 60/40
ring dips

into
“Diane”
21,15,9 reps of
deadlifts 100/70
handstand push ups

WOD 07.03.2019

a) from 0:00-20:00
“Lynne”
5 rounds for max reps
bench press @bodyweight
pull ups

compare to 02.10.2018

scaled 0,5x bodyweight, ring rows

b) from 20:00-30:00
“Annie”
50,40,30,20,10 reps for time
double unders
sit ups

compare to 15.10.2018

scaled single unders (x3)

FITNESS
a) 5 rounds for max reps
bench press @0,5x bodyweight
pull ups/ring rows

b) “Annie”
50,40,30,20,10 reps for time
double unders
sit ups

WOD 06.03.2019

a) from 0:00-10:00
“Isabel”
for time
30 snatches 60/40

compare to 27.04.2017

b) from 10:00-20:00
“Grace”
for time
30 clean and jerks 60/40

compare to 15.06.2015

c) from 20:00-30:00
“Karen”
for time
150 wall balls 20/14

compare to 26.11.2012

scaled 40/30, 14/10

FITNESS
a) 5 sets
5-7 deadlifts (climbing)
10-12 seated db press

b) amrap 15min
20 alt. db snatches 20/15
15 wall balls 20/14
20 db hang clean and jerks 20/15
15 wall balls 20/14

WOD 05.03.2019

“Barbara”
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 squats
*rest 3min between rounds

compare to 17.09.2012

scaled jumping pull ups, kneeling push ups

FITNESS
5 rounds for time
20 pull ups
30 push ups
40 sit ups
50 alt. lunges

WOD 04.03.2019

“CFG Open 19.2”
from 0:00-8:00
25 toes to bar
50 double unders
15 squat cleans 61/38
25 toes to bar
50 double unders
13 squat cleans 83/52

*if completed before 8:00, add 4 min to the clock and proceed to

25 toes to bar
50 double unders
11 squat cleans 102/65

* if completed before 12:00, add 4 min to the clock and proceed to

25 toes to bar
50 double unders
9 squat cleans 124/79

if completed before 16:00, add 4 min to the clock and proceed to

25 toes to bar
50 double unders
7 squat cleans 142/93

scaled knee raises, rope jumps, 43/25, 52/34, 61/43, 70/52, 83/61

FITNESS
a) 5 sets
5-7 front squats (climbing)
max strict toes to bar

b) 25,20,15,10,5 reps for time
kb high pulls 24/16
kb goblet squats 24/16
*50 double unders after each round

WOD 03.03.2019

a) 3 sets
10-12 half kneeling db press/side
10-12 db rows/side
60sec weighted plank hold

b) for time
75 burpees
75 swings 24/16
75 box jump overs 60/50
*athletes can partition the reps as needed

WOD 2.3.2019

in teams of 2 for time
800m run
then
20 rounds of
“Cindy”
5 pull ups
10 push ups
15 squats
then
800m run

WOD 01.03.2019

for time
60cal bike
50 sit ups
40 db power cleans 20/15
30 db burpee box step overs 60/50
40 db power cleans 20/15
50 sit ups
60cal ski

rx+ ghdsu’s
scaled 15/10

FITNESS
a) 3 sets
10-12 bulgarian split squats /side
10-12 single leg romanian db deadlifts/side
10-12 side plank raises/side

b) 3 rounds for max reps
1min bike (cal)
1min sit ups
1min ski (cal)
1min db power cleans 15/10
1min rest