Use Sugar WOD

Please login to SugarWOD or click on the blue “WODs” circle to see the workout. Your SugarWOD login info is the same as your Zenplanner login. If you cannot remember your password, reset it. SugarWOD is included with your membership and a great tool for keeping track of your workouts and lifts. It is also a fun way to communicate with other CFY members.

4/5/24

For Time:

30 Cal Echo Bike
30 Deadlifts (225/155)
30 Bar Over Burpees

*38 Cal Assault Bike

4/4/24

5 Rounds For Time:

50 Double-Unders
20 Wallballs (20/14)
10 Ring Dips
1-arm Farmer Carry x 150m (75m/side)
with 70/53 KB

*150m is to street and back. 1-arm down and the other arm back.
**Scale DUBs to 75 single-unders.

4/3/24

In Teams of 3:

AMRAP 18
Max Calorie Row
Max Clean & Jerks (155/105)
*Two Partners working at a time while one rests.
Score is combined CAL + Reps

4/2/24

Athlete’s Choice:

Cindy or Mary

 

Cindy

AMRAP 20 minutes of:
• 5 pull-ups
• 10 push-ups
• 15 squats

 

Mary

AMRAP in 20 minutes of:
• 5 HSPU
• 10 Pistol squats
• 15 Pull-ups

4/1/24

4 Rounds For Time:

250m Run
8 Power Snatches (135/95)
12 Box Jumps (24/20)

3/29/24

Front Squat:

Find a 1RM

 

For Time:

15-12-9
Bar Muscle Ups
Pistols (each leg)

3/28/24

4 Rounds For Time:

400m Run
10 KB Push Press, right arm
10 KB Push Press, left arm
10 KB Swings
10 Goblet Squats
*53/35 Kettlebell

3/27/24

Deadlift:

Find a 1RM

 

4 Rounds, not for time:

5 Box Jumps (30/24)
10 Cossack Squats
15 GHD Sit Ups or 20 Ab Mat Sit Ups

3/26/24

Push Press

Build up to a 1RM

 

AMRAP 12:

6 Hang Power Cleans (135/95)
12 Pull Ups
6 Hang Power Cleans (135/95)
12 TTB

3/25/24

Snatch

EMOM 20
*Build to a heavy single

3/22/24

Front Squat:

Build to a 3RM
Then do:
3 x 1 @ 3RM weight

 

Ladder 10:

2 Russian KBS (70/53)
2 Hand Stand Push-ups
20 Double Unders
4 Russian KBS (70/53)
4 Hand Stand Push-ups
20 Double Unders
ETC…

3/21/24

3 Rounds, Not for Time:

50′ Sled Drag – HASP
Build up to a heavy weight THEN do 3 sets AT THAT WEIGHT.

*50′ = Rig to rig.

 

For Time:

3, 6, 9, 12, 9, 6, 3
Thrusters (115/75)
Burpees Over the Bar

3/20/24

Deadlift:

Build to a 3RM
Then do:
3 x 1 @ 85% of 3RM

 

3 Rounds, Not for Time:

20 Hollow Body Rocks
20 Cossack Squats
20 Walking Lunges

*Which Open WOD was your favorite?

3/19/24

6 Sets:

Push Press + Split Jerk
2 + 1

 

For Time:

400m Run
12 Muscle Ups
24 Wallballs (20/14)
400m Run
24 Wallballs (20/14)
12 Muscle Ups
400m Run

Time Cap: 15 minutes

*Sub 12 Burpee Pull-Ups for MUs

3/18/24

Snatch Complex:

Every 2 miniutes for 12 minutes:
Snatch High Pull + 3 Position Squat Snatch (hips/knees/floor)

 

EMOM 12:

1. 12 Toes to Bar
2. 12 Box Jumps (24/20)
3. 9/7 Cal Echo Bike

*Score = Reps completed.
132/124 Reps are possible
**Sub GHD sit-ups or v-ups if hands are torn from 24.3!

3/14/24

Front Squat:

Build to a 5RM
Then do 2 x 3 @ 5RM weight

 

4 Rounds not for time:

12 Box Step Ups (6/side) holding DBs
30 Second L-Sit
12 DB High pulls

3/13/24

5 Sets:

Push Press + Push Jerk + Split Jerk
3 + 2 + 1

 

For Time:

500m Row; then:
3 Rounds
10 Power Snatches (95/65)
75 Double Unders

3/12/24

Every 3 minutes for 6 sets:

Deadlift (80% – 85%) + Box Jump
(3+3)
*Deadstop – focus on speed

 

Every 4 minutes for 4 rounds:

250m Run
15 KBS (70/53)
10 Burpees

*Record slowest time on gym board.

3/11/24

Every 2 minutes for 12 minutes:
Snatch High Pull + Snatch
1 + 2

 

For Time:

21-15-9
Push Jerks (135/95)
TTB

3/7/24

Front Squat:

6 x 2 @ 70%

 

Every 90 seconds for 4 Rounds:

1. 2-3 Rope Climbs
2. 15 Box Jump Overs
3. 250m run

*What movement do you think we will see in the Open this week?

3/6/24

Dumbbell Push Press:

5 x 5 across

 

3 RFT:

15/12 Cal Echo Bike
25 Wallballs (20/14)
25 Burpees

3/5/24

Deadlift:

5 x 3 @ 65%
*Every 2 minutes

 

5 RFT:

5 KB Snatches, each arm (53/35)
50 Double Unders

*Scale to 75 single unders.

3/4/24

Snatch High Pull + Snatch + OHS
1 + 1 + 3
Every 90 seconds for 12 minutes

 

AMRAP 12:

16 Pull Ups
8 Hang Power Cleans (155/105)
4 Push Jerks (155/105)

2/29/24

Front Squat:

Build to a 3RM
Then do 3 x 1 @ 3RM weight

 

For Time:

30 Calorie Bike
30 TTB
30 Wallballs (30/20)

2/28/24

Deadstop Deadlifts:

Every 90 seconds for 10 rounds:
2 @ 85%

 

5 Rounds, Not for Time:

12 Sumo Deadlift High Pull (75/55)
12 GHD Sit Ups
12 Cal Row

2/27/24

DB Shoulder Press (2 arm):

Build to heavy single, then do
5 x 3 Push Press with same weight

 

3 RFT:

6 Power Cleans (185/125)
12 Ring Dips
400m Run

2/26/24

Snatch Complex:

Snatch High Pull + 3 Position Snatch (hips/knees/full)
Every 2 minutes for 12 minutes

 

For Time:

27-21-15
Overhead Squats (115/75)
Pull Ups