Fight Gone Wednesday

5 Rounds For Reps
Minute 1: Max Calorie Row
Minute 2: Max Burpees
Minute 3: 40 Double Unders
Minute 4: 20 Wall Balls (20/14)
Minutes 5&6: Rest

Level 2: 45s Double Under Practice, 14/10,
Level 1: Box Burpees, Single Unders OR 20 Plate Speed Steps, 10/6
VI: Calorie Row, Burpees, Single Unders, Air/Rig Squats
Seated: Minute 1: Minutes 1&2: Box Burpees, Minute 3: Cal Ski, Minute 4: Wall Balls

CFCF Storm & Class Update

Due to the incoming storm, no AM classes tomorrow, 3/14. Stay tuned for PM class updates.

20-Minute Monday

20-Minute AMRAP Of (3 rounds, then move on to the next segment):
3 Rounds Of:
10 Pull-ups
15 KBS @50/35
20 KB Alternating Overhead Lunges (10R Arm + 10L Arm)
3 Rounds Of:
10 Chest-to-Bar Pull-ups
15 KBS
20 Goblet Squats
3 Rounds Of:
10 Bar Muscle-ups
15 KBS
20 KB Strict Press (10R+10L)
*For gymnastics, be sure to use grips or pay close attention to hands sliding to prevent tearing.

Level 2: Jumping Pull-ups>Chin-Over-Bar Pull-ups>Chest-to-Bar Pull-ups, (30/20)
Level 1: Ring Rows>Jumping Pull-ups>Banded Strict Pull-ups, (25/15) – KBS to eye level
Visually Impaired: Banded Pull-Downs>Ring Rows>Banded Pull-Downs, single-arm KBS, Rig squats for lunges & gob squats
Seated: 5 each round: Ring Rows>Pull-ups>Ring Rows, 10 Push-ups, 1 In & Out Transfer, 10 Russian Twists

Open 24.2

As many rounds and reps as possible in 20 minutes of:
300-meter row
10 deadlifts
50 double-unders

♀ 125 lb (56 kg)
♂ 185 lb (83 kg)

Level 2/HQ Scaled: (Ages 16-54)
♀ 95 lb (43 kg), single-unders
♂ 135 lb (61 kg), single-unders
*30-45s of DU practice each round instead of single unders is okay too

Level 1/HQ Foundations:
30 strokes on the rower
10 deadlifts
50 single-unders or jumping jacks, OR 25 plate speed steps
♀ 55 lb (25 kg)*
♂ 75 lb (34 kg)*

Seated:
200-meter Ski, 5 Barbell Cleans, 4 Box Burpees

Six Round Thursday

6 Rounds For Time Of:
15 Kettlebell Swings @50/35
400′ Shuttle Run
10 Push-ups
*Throughout the workout, accumulate 50 Calories On Bike
Level 2: 30/20, Band Push-ups As-Needed
Level 1: 25/15, 200′ Shuttle Run, Banded OR Box Push-ups

Intervals For The Gymnasts Out There!

10 Rounds, Every 2:30
25′ Handstand Walk
8 Box Jumps @24/20″
5 Burpee Toes-to-Bar
*Rest remainder of 2:30
*HSW = 5 reps – 180 reps possible Rx – L1/L2 = 170

Level 2: 4 Wall Walks (Partial Okay), 20/16″, Burpee Toes-Near-Bar
Level 1: 4 Inch Worms (no push-up), 45lb/8″ Jumps, 5 Box Burpees + 5 V-ups OR Box Mountain Climbers

Open 24.1

For time:
21 dumbbell snatches, arm 1
21 lateral burpees over dumbbell
21 dumbbell snatches, arm 2
21 lateral burpees over dumbbell
15 dumbbell snatches, arm 1
15 lateral burpees over dumbbell
15 dumbbell snatches, arm 2
15 lateral burpees over dumbbell
9 dumbbell snatches, arm 1
9 lateral burpees over dumbbell
9 dumbbell snatches, arm 2
9 lateral burpees over dumbbell

Time cap: 15 minutes

♀ 35-lb dumbbell
♂ 50-lb dumbbell

Level 2 = Official Scaled Below
Level 1 = Official Scaling Option Below OR CFCF Scale Option KBS @25/15 & Box Burpees
Seated =
For time: 18 dumbbell snatches, arm 1
12 Box U-Turns 18 dumbbell snatches,
arm 2
12 Box U-Turns
12 dumbbell snatches, arm 1
8 Box U-Turns
12 dumbbell snatches, arm 2
8 Box U-Turns
6 dumbbell snatches, arm 1
4 Box U-Turns 6 dumbbell snatches, arm 2
4 Box U-Turns
Time cap: 15 minutes ♀ 10-lb dumbbell ♂ 20-lb dumbbell
*Scale DB weight as-needed

Official HQ WORKOUT VARIATIONS
Rx’d: (Ages 16-54)
♀ 35-lb (15-kg) dumbbell
♂ 50-lb (22.5-kg) dumbbell

Teenagers 14-15:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Masters 55+:
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled: (Ages 16-54)
♀ 20-lb (10-kg) dumbbell
♂ 35-lb (15-kg) dumbbell

Scaled Teenagers 14-15:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

Scaled Masters 55+:
♀ 10-lb (5-kg) dumbbell
♂ 20-lb (10-kg) dumbbell

FGB Before The Show

5 Rounds For Reps Of:
Minute 1 – Max Calorie Row
Minute 2 – 15 V-ups
Minute 3 – 12 Box Jumps @24/20″
Minute 4 – Max Up Downs
Minute 5 – Rest

Level 2: Alt Arm & Leg V-ups, BJ @20/16″
Level 1: Sit-ups OR Box Mason Twists, 45lb plate or 8″ Box Jumps, Box Up Downs

12:00 Friday

12:00 AMRAP Of:
15 Wall Balls (20/14)
15 Mountain Climbers (L+R=1)
20 Box Step-ups (24/20)
10/8 Calorie Row

Level 1: WB @14/10, 20/16″
Level 1: WB @10/6, 8″/45lb jumps, Box Mtn. Climbers

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