- Sunday, 02.12.23 and beyond
This page is no longer being used for CFF programming.
Members, please see the FB group and QR Code at gym in order to enter into the WODUP app for CrossFit Free Programming
- Saturday, 02.11.23
Team Saturday
A. Climb to 1RM clean in 16 min
B. Amrap 14
10 wall walks
10 synchro deadlifts 205/133
1k c2 bike (break up however)
- Friday, 02.10.23
Overhead option:
1. Split Jerk Wave 3.2.1.3.2.1.3.2.1
2. Barbell Strict Press : 4-6 reps x 5-6 working sets
3. Seated db press 4 x 8; rest :30, followed by single arm pressing x 6-8 reps each size @31X1
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Conditioning:
“Jackie”
1k row
50 thrusters 45/33
30 pull-ups
- Thursday, 02.09.23
Team Thursday
A. Amrap 11 – alt 1:1
200m row
6 db burpee DL’s 50/35’s
8 db renegade rows ^
10 wall balls
Rest 3 min
B. 8 min max cal c2 bike
**swap whenever
Rest 1 min
C. 2 min max synchro burpees
- Wed, 02.08.23
Strength / WL Option:
A. Back Squat
Heavy 5 rep
Heavy 3 rep
Heavy singles
**failure, not a target
**20 min on clock
A. Barbell Complex
Hang Squat Clean + jerk
Hang squat clean + front squat + jerk
Hang squat clean + front squat + 2 Jerks
**climb to max in <20 minB. Amrap 10
6 shuttle runs
10 db box step ups 50-35’s to 24/20”
14 alt hang db snatch
- Tuesday, 02.07.23
A. Skill Work: HS Balancing
B. AMRAP 20
50 single unders
10 t2b
15 /12 cal c2 bike
15 pushups