1 May

Daily CFFE warm up plus 2 rounds of -10 strict pull ups -20 sit ups -30 push ups WOD: 6 rounds for time -400 meter run -20 air squats -rest 90 sec

30 April

Daily CFFE warm up Skill: Athletes choice WOD: CrossFit Total 1 rep max of -press -dead lift -back squat Add totals for score.

28 & 29 April

Rest Days or make up a WOD that you missed this week.

27 April

Daily CFFE Warm Up

Skill:
5 min on Ring Dip practice

WOD:
Team Relay (7 members)
20 min AMRAP
5 stations 15 meters apart. Lunges to each station.
Station 1: Dead Lift
Station 2: Push Press
Station 3: Dead Lift high Pull
Station 4: Sit Ups
Station 5: Lunges
Station 6: Rest
*WOD will start with everyone working at different stations. The members will work as long as it take for station 6 to get to rest station. Then everyone will rotate.
*lunge to each station as you get tagged

WOD if your solo
20 min AMRAP
-Row 500 meters 
-30 slam balls
-30 sit ups

26 April

Daily CFFE Warm Up

WOD:

10 Min AMRAP

-10 DLHP

-10 meter walking lunges

-10 Air Squats

25 April

Daily CFFE Warm Up

Skill:
21-15-9
-ring rows
-jumping jacks

WOD:
-21 Kettle Bell Swings
-21 Box Jumps
-21 Slam Balls
-200 Meter run

-15 Kettle Bell Swings
-15 Box Jumps
-15 Slam Balls
-200 Meter run

-9 Kettle Bell Swings
-9 Box Jumps
-9 Slam Balls
-200 Meter run

24 April

Daily CFFE warm up WOD1: Run 1 mile for time Rest 10 min, then WOD2: CrossFit main site WOD 24 April Bench Press 3-3-3-3-3

23 April

Daily CFFE Warm Up

Skill:
Thrusters 1-1-1-1-1

WOD:
"Barbell Complex"
-10-9-8-7-6-5-4-3-2-1
-Dead Lift
-Hang Clean
-Press
-Squat

21 April

Rest Days or make up a WOD you missed this week

20 April

Sorry for not posting yesterday was busy and forgot that I did not post

Daily CFFE warm up

Skill:
Pull ups
15 min to find your 1 rep max

WOD:
Tabata 8 rounds of (20 sec of work/ 10 sec rest)
-sit ups
-box jumps
-kettle bell swings
-push press
-over head squats (45/35/PVC)
-push ups

18 April

Daily CFFE Warm up

Skill:
Back squats 2-2-2-2-2

WOD
10X100 meter sprints
Rest 90 sec in between sprints

17 April

Daily CFFE Warm up

Skill
Pull ups


WOD:
15 min AMRAP
-10 pull ups
-10 box jumps

16 April

Daily CFFE warm up

Skill:
Cleans

WOD
Death By Cleans
1 Clean the first minute,
2 the second,minute
3 the third,minute

continuing until you can no longer complete the amount of cleans in the Minute

14 &15 April

Rest Days or make up a WOD that you missed this week

13 April

Daily CFFE Warm up

Skill:
Front squat 3-3-3-3-3

WOD:
50-40-30-20-10
-double unders
-Sit ups
-squats

11 April

Daily CFFE Warm Up

Skill:


WOD:
"FRAN"
21-15-9
-Thrusters 95/75
-Pull ups

Dont let this be you !!

10 April

Daily CFFE warm up plus
2 rounds of
-10 PVC over head squats
-10 push ups

WOD
Bike 5 miles
Or
Row 2.5 miles

9 April

Daily CFFE warm up

Skill:
1 min max reps of slam balls

WOD
-25 burpees
-400 meter run
-25 pull ups
-400 run
-25 incline push ups
-400 meter run
-25 empty bar back extensions
-400 meter run
-25 burpees

7 April

Rest days/ Make up a WOD that you missed this week.

6 April

Daily CFFE Warm Up

Skill:
Split Jerks 3-3-3-3-3

WOD:
Fight Gone Bad
3 round of
-1min Push Press
-1min Box Jumps
-1min Dead Lift High Pulls
-1min Wall Balls
-1min Row
-1min Rest

5 April

Daily CFFE warm up

Skill:

WOD:
"Susan"
5 rounds of
-200 meter run
-10 squats
-10 push ups

Still lookinfg for peole to joint team, let me know by the 10th of April.

4 April

Daily Warm Up

Skill:
Press 3-3-3-3-3

WOD:
In teams of to complete for time
-100 box jumps
-200 Push Ups
-300 Air Squats

3 April

Sorry for the late post!!

Daily Warm Up


5 rounds of
-10 push press
-20 sit ups
-30 jumping jacks
-40 yard sprint

2 Apr

Daily Warm Up

Skill:
Cleans 2-2-2-2-2

WOD:
20 Min AMRAP
-5 hand stand push ups
-10 pull ups
-15 wall balls