Author: cfdavis

Workout of the Day
1 round with 3 minutes at each station
burpee box jumps
squat snatches
burpee box jumps
squat snatches
burpee box jumps

1 minute rest between each station

You’ll need a box and a barbell for today’s interval workout. We’ll be working for three minutes at a time through 3 sets of 3 minutes of burpee box jumps and 2 sets of 3 minutes of squat snatches. Choose a weight for your barbell that allows you to complete the snatches in either singles or small sets. You should be able to guarantee every rep for the snatch reps even when you’re tired so spend some time before the workout starts deciding what weight is best for you. If squat snatches are particularly difficult you can choose to do power snatches plus an overhead squat or power snatches are always an option as well. Your score at the end of the workout will be all the burpee box jumps and all the snatch reps you complete.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you are working with a dumbbell or kettlebell you’ll end up with a much higher rep count that if you were using a barbell. If squat snatches aren’t happening with a dumbbell or kettlebell you can choose power snatches instead. Regular burpees or burpee broad jumps are a great choice if you don’t have a box for the burpee box jumps.Your score at the end of the workout will be all the burpee box jumps and all the snatch reps you complete. See you on the leaderboard!

Skill
EMOM for 10 minutes
[odd] wall walks or handstand hold
[even] rest

We’ll be on an EMOM timer for today’s wall walks or handstand holds. On the odd minutes you can choose between doing as many wall walks as you can or to hold a handstand for as much of the minute as possible. The even minutes will be spent resting so this will be a good chance to see how your endurance holds up when it comes to these two movements. If classes are large you can share a space with someone and work on opposite minutes.

Workout of the Day
AMRAP in 20 minutes
200m run
30 thrusters
40 sit-ups

You’ll need an empty barbell and an ab mat for today’s twenty minute AMRAP. The thrusters are meant to be VERY light so if an empty 45 or 35 pound barbell doesn’t feel light make sure to grab a 15 pound barbell or bump it up to 25 pounds with a pair of 5’s on each end. Always remember not to drop an empty barbell during the workout! Set out at a sustainable pace when the workout starts so that you can keep moving as much as possible throughout the full twenty minutes. Your score will be rounds plus reps today.

standard: 35/25 lb
rx: 45/35 lb
sport: 45/35 lb, 20 T2B
overachiever: 65/45 lb, 20 T2B

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the thrusters. Besides switching out the equipment for the thrusters, the workout can be done as written as long as you have a place to run. If you need to switch the run out choose something simple like 15 broad jumps or 20 bodyweight step ups.Your score will be rounds plus reps today. See you on the leaderboard!

Skill
12x45s
1 power clean & push jerk

Workout of the Day
AMRAP in 10 minutes
10 front rack walking lunge
5 push jerk

Skill
1 round with 2 minutes at each station
strict pull-ups
plank hold
strict pull-ups
plank hold
strict pull-ups

We’ll be working for two minutes at a time with three chances at strict pull-ups and two chances at a long plank hold. You can work through pull-up reps however you would like. Small sets, big sets or even singles throughout each two minute interval. Do your best to hold for as much of the two minutes as you can for both plank holds. You can choose to hold your plank on your hands or elbows.

Workout of the Day
5 rounds of 3 minutes on 1 minute off
21 double unders
9 medicine ball cleans

We’ll be working on an interval timer today for a couplet of double unders and medicine ball cleans. With only three minutes on the clock in each interval you will want to make sure that the double unders don’t take too long in each round. The set size is meant to be quick so make sure to scale down to a smaller number if needed. Spend some time going over the medicine ball clean. These look simple but definitely take some technique and they pack a serious punch when done right! Your score after all five rounds will be all the rounds you completed plus all your extra reps.

standard: 14/10 lb, singles w/double under attempt
rx: 20/14 lb, speed rope
sport: 20/14 lb, drag rope
overachiever: 30/20 lb, drag rope

CFD at home:
If you have a medicine ball at home you can use it today! This workout can also be done with a dumbbell or kettlebell or even with no weight if you prefer! The medicine ball cleans can be switched out for a two handed clean with your dumbbell or kettlebell with the weight tapping the ground between your feet and catching each rep in a goblet squat position before standing up. If you want to leave the weight out of the workout today you could stick with jumping squats or air squats too! Double unders can be scaled as needed (check notes above) or go with lateral hops or mountain climbers if you don’t have a jump rope.Your score after all five rounds will be all the rounds you completed plus all your extra reps. See you on the leaderboard!

Skill
12x45s
1 hang power snatch + 1 power snatch

You’ll have twelve attempts at a power snatch from the hang plus a power snatch from the floor. It is up to you if you want to link your reps together or treat them as singles. If you are choosing to drop the bar between the reps make sure you are able to complete both reps in under 20-30 seconds so that you have time to recover and/or add weight before the next set of reps begin.

Workout of the Day
AMRAP in 12 minutes
alternating devil press*

*8 box jumps EMOM

Today’s workout is fairly simple. You’ll have twelve minutes to work through as many devil press as possible today with each minute starting at your box for eight box jumps. Focus on a consistent pace for both movements with quick transitions between your box and dumbbell. Your score at the end of the twelve minutes will be the total number of devil press you completed.

standard: 35/20 lb, 24/20″
rx: 50/35 lb, 24/20″
sport: 65/45 lb, 24/20″
overachiever: 75/55 lb, 24/20″

CFD at home:
Today’s workout can be done with a dumbbell or kettlebell. If you don’t have a box you can jump to feel free to switch the reps out for either step ups or broad jumps. You could also try jumping over something like a small bench or box in place of box jumps. Your score at the end of the twelve minutes will be the total number of devil press you completed. See you on the leaderboard!

Workout of the Day
at 0:00 (10 minute time cap)

for time
50 push-ups
35 front squats
20 hang power cleans

at 10:00 (10 minute time cap)

for time
20 hang power cleans
35 front squats
50 push-ups

*score each by the time to complete or the time cap + any unfinished reps logged as extra seconds

You’ll have two attempts at two very similar workouts today. The first one will start with push-ups and end with hang power cleans and the second workout will start in the reverse order with hang power cleans at the start and ending with a large set of push-ups. Your barbell should be manageable for good sized sets particularly on the front squats. If you choose a good weight for the squats you will most likely end up with an appropriate weight for the hang power cleans. Don’t let the large sets of push-ups effect the quality of your movement. Whether you are working from your toes, knees or with your hands on a box make sure that you are keeping the movement strict with your whole body moving up and down together, not just your torso and without your body resting at the bottom at any point. If you are breaking at the hips or cutting the range of motion short during your push-ups you are decreasing the difficulty of this movement. You will have two times for your score today. The goal is to finish both workouts under the ten minute cap so do your best to choose a weight on your barbell and a difficulty on the push-ups that allows you to do this.

standard: 115/85 lb.
rx: 135/95 lb.
sport: 155/105 lb.
overachiever: 185/125 lb.

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell. If you have a dumbbell or kettlebell you might want to adjust the squat reps and the hang power clean reps a bit so that you don’t finish the workout too fast. A rep scheme that would make more sense would be 50 push-ups, 40 goblet squats and 30 hang power cleans and then the reverse of that on the second half of the workout. If your weight is particularly light you could also go with 50 reps of each movement in both parts and then just reverse the order on the second half of the workout. The goal should be to finish each workout under the ten minute time cap so choose one of the options that makes the most sense for you to be able to do that. You will have two different times for your workout score today. See you on the leaderboard!

Workout of the Day
3 rounds of 6 minutes on 2 minutes off
6 lunge steps with medicine ball
8 kettlebell swings
10 wall ball shots

You’ll need a medicine ball and a kettlebell for today’s interval style workout. We’ll be working for six minutes at a time with two minutes of rest between each round for three rounds.You’ll be hanging on to your medicine ball for lunge steps, moving to your kettlebell for a small set of swings and then heading back to your medicine ball for some wall ball shots. Try to set yourself up in a small area so that you can focus on quick transitions between each movement.. Your score after three rounds of the six minute work periods will be total rounds plus any extra reps. Move fast and have fun!

standard: 14/10 lb, 24/16 kg
rx: 20/14 lb, 28/20 kg
sport: 20/14 lb, 32/24 kg
overachiever: 20/14 lb, 32/24 kg

CFD at home:
If you don’t have a medicine ball at home you can use your dumbbell or kettlebell for the whole thing! The lunges can be weighted with your dumbbell or kettlebell or feel free to do bodyweight lunges instead. If you have a kettlebell, use it for the swings as written. If you have a dumbbell you can either swing it or switch the swings out for alternating hang cleans or alternating hang snatches. The wall balls can be subbed out for thrusters with your weight if it’s light enough or bodyweight jumping squats if your weight is on the heavier side. Your score after three rounds of the six minute work periods will be total rounds plus any extra reps. See you on the leaderboard!

Workout of the Day
AMRAP in 20 minutes
200m uneven farmer carry
20 one arm alternating devil press
20 drag rope double unders

Choose one dumbbell for the devil press today and then add another dumbbell or kettlebell to the mix for the farmer carries. You’ll be carrying both of these weights with you on a 200m carry. When you return from the carry hang on to one of your weights and start chipping through 20 reps of devil press. After the devil press you’ll grab a drag rope and knock out twenty double unders. The drag rope adds a bit of a challenge so that’s why the set size is fairly small. You can scale the number here if needed or since it’s an AMRAP and a fairly small number feel free to chip away at it even if it takes longer than someone who might be doing them unbroken. Your score at the end of twenty minutes will be total rounds plus any extra reps.

CFD at home:
If you can’t get outside for today’s workout you’ll want to find a good sub for the farmer carry. 20 lunge steps or 20 step ups with your weight would be a great option. The devil press can be done as is and if you happen not to have a jump rope at home feel free to switch those reps out for mountain climbers or lateral hops. Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!

Skill
12x45s
1 power clean

We’re shortening our lifting interval a bit today. We’ll be on a 45 second timer for twelve sets working up to a heavy power clean. Control the bar as you pull it from the floor. Focus on a powerful hip drive, fast elbows and a drop under the bar into a partial squat or “power position”.

Workout of the Day
10 rounds with 30 seconds at each station
toe-to-bar or sit-ups
power cleans

You’ll definitely need a barbell for today’s workout and then the second movement will be up to you to choose between toe to bar or sit-ups. If you’re choosing toes to bar make sure to budget a few seconds of time in each round to make your way back and forth from your barbell to your space on the bar. The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps.

standard: 115/85 lb
rx: 135/95 lb
sport: 155/105 lb
overachiever: 185/125 lb

CFD at home:
Today’s workout can be done with a barbell, dumbbell or kettlebell for the power cleans. If you don’t have a place for toes to bar you can go for sit-ups instead.The workout is ten minutes long so you’ll have ten rounds of thirty seconds at each station with no scheduled rest. Your score at the end of the ten minutes will be total reps. See you on the leaderboard!

Skill
E3MOM for 12 minutes
400 meter run

We’re starting today with some run intervals. You’ll have four chances to complete a 400 meter run with each run starting every three minutes. The goal for something like this is to push the pace a bit on each run and to test your ability to recover during the short rest period before taking off on another run. If you are worried about being able to make each run under the three minutes make sure to adjust the distance so that you can complete the intervals in the way they’re meant to be done. a 300 meter run or a 200m run will be more beneficial if you can do them fast with recovery between each so don’t be afraid to scale!

Workout of the Day
AMRAP in 20 minutes
50 double unders
35 air squats
20 push-ups

Today’s workout is a repeat from February 24, 2021! If you did this workout back then make sure to check your score in SugarWOD! You’ll only need a jump rope for today’s twenty minute AMRAP. You’ll start each round with a medium sized of set of double unders before moving on to air squats and push ups. Double unders should be scaled by volume first before deciding to switch the reps to singles. Choose a set size that would take about one minute to ninety seconds to complete. Work through the air squats at a sustainable pace and as always, hold yourself to a high standard on the push-ups. Whether you are working from your toes, knees or with your hands on a box make sure that your whole body is moving up and down together, not just your torso. If you are breaking at the hips during your push-ups you are decreasing the difficulty of this movement. Keeping push-ups strict will pay off! Your score at the end of the twenty minutes will be total rounds plus any extra reps.

standard: single unders, knee push-ups
rx: double unders, strict push-ups
sport: double unders, strict push-ups
over achiever: double unders, strict HSPU

CFD at home:
Today’s workout can be done as written from home! The only adjustment you would need to make would be if you don’t have a jump rope with you. Double unders can always be switched out for either mountain climbers or lateral hops.Your score at the end of the twenty minutes will be total rounds plus any extra reps. See you on the leaderboard!