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WOD

Oct
18
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

STRENGTH
Deadlift5-5-3-3-3Then: Straight Leg DL or Good morning 3x10
WOD

9 double reverse grip deadlifts (185/120)

11 AAB calories

13 chest to bar pull ups

50 meter prowler push (45/25)

AMRAP 20 minutes

AMRAP
Oct
17
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

STRENGTH
Press5-5-3-3-3
WOD

Run 1 mile AFAHP then 4 rounds of:

6 shoulder to overhead (135/95)

12 horizontal pull ups

16 one arm kb swings (45/35)

Do 4 burpees every odd minute.

Post mile time and total time. 

Time
Oct
16
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

20-15-10-5

Front squats (135/95)

Toes to bar

Row for calories

For time!

Time
Oct
13
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 burpees

10 abmat sit ups

10 back extensions

10 overhead squats

WOD

3 hang power cleans (135/95)

5 kb thrusters per side (53/35)

7 burpee box jumps (20 inch)

9 kb rows per side (70/45)

Run 250 meters

7 rounds for time.

Time
Oct
12
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 v ups

10 good mornings

10 prisoner lunge steps

WOD

12 bench press (165/105)

12 ghd sit ups

12 sledge hammer swings (16/10)

12 jumping lunge steps

50 meter farmers carry M(70/45) W(53/35)

5 rounds for time.

Time
Oct
11
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

 

WOD

11 deadlifts (225/135)

15 kettle bell swings (53/35)

Run 200 meters

AMRAP 17 minutes

Must accumulate 50 calories on the bike sometime during the WOD>

 

AMRAP
Oct
10
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

6 box jumps (24/20)

12 push press (115/75)

6 lateral burpees

12 sumo deadlift high pulls (115/75)

Row 250 meters

5 rounds for time.

Time
Oct
09
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

>10 dead hang pull ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP then 10 down to 1 of:

Back squats (155/100)

L pull ups

V ups

Post mile time and total time.

Time
Oct
06
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 1 mile AFAHP then AMRAP of:

15 double reverse grip deadlifts (135/95)

12 plyo push ups

9 pull ups - BK

20 minute cap.

AMRAP
Oct
05
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 wall balls

10 strict toes to bar

10 good mornings

WOD

50 calorie row

40 dumbell snatch (50/35) (alternating arms)

30 squat cleans (135/95)

20 weighted sit ups (25/15)

10 overhead squats (135/95)

For time.

Then:

250 meter team prowler push (180/135)

For time.

Time
Oct
04
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extensions

10 squats

WOD

Run 250 meters

10 shoot throughs

8 ball slams (40/25)

6 box jumps (30/24)

4 bar muscle ups

5 rounds for time.

25 minute cap

Time
Oct
03
Tuesday
"Battle of Mogadishu Memorial WOD"
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 thrusters (45/35)

10 ghd sit ups

10 good mornings

WOD

On October 3, 1993, Task Force Ranger, comprised of Rangers from B Co 3//75 Ranger Regiment, Delta Force, and the Army's 160th Special Operations Aviation Regiment participated in a mission to capture a Somali warlord and some of his associates. During the operation, two Blackhawk helicopters were shot down by enemy forces and the mission turned into a recovery and evacuation operation. Fighting continued through the night and into the next morning; in the end 18 US Service...men lost their lives during the battle.

In memory of:
MSG Gary Gordon
SFC Randy Shughart
SSG Daniel Busch
SFC Earl Fillmore
MSG Tim "Griz" Martin
CPL Jamie Smith
SPC James Cavaco
SGT Casey Joyce
PFC Richard "Alphabet" Kowaleski
SGT Dominick Pilla
SGT Lorenzo Ruiz
SSG William Cleveland
SSG Thomas Field
CW4 Raymond Frank
CW3 Clifton "Elvis" Wolcott
CW2 Donovan "Bull" Briley
SGT Cornell Houston
PFC James Martin

CFEC would also like to recognize CFEC member and friend Adam Bittner who was a member of Task Force Ranger and participated in the mission. He is shown in the picture at the airfield.

As a two person team, each person must complete the following while staying within 5 meters of 5 reps of your buddy:

Run 250 meters with kettlebell (35/25) and sledge hammer (25/15)

2 rope climbs

Then, 3 rounds of:

18 deadlifts (225/145)

18 thrusters (95/65)

18 pull ups

Then:  75 Burpees

Finish with a 1 mile run with one sandbag and one sledgehammer per team.

For time.

Time
Oct
02
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 abmat sit ups

10 back extenions

10 squats

WOD

21-15-9-6-3-3

Wall balls (20/14)

AAB Calories

TTB

Kettle bell swings (53/35)

AMRAP
Sep
29
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 burpees

10 abmat sit ups

10 back extensions

10 overhead squats

WOD

7 hang power cleans (115/75)

7 AAB calories

7 toes to bar

7 handstand push ups

7 rounds for time.

Time
Sep
28
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 push ups

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

Run 1 mile AFAHP

Then, AMRAP of:

15 ring push ups

10 horizontal pull ups

5 tire flips

2 rope climbs

20 minutes

AMRAP
Sep
27
Wednesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 chin ups

10 abmat sit ups

10 back extensions

10 squats

WOD

12 sumo deadlift (205/135)

50 double unders

25 wall balls (20/14)

4 rounds for time.

Time
Sep
26
Tuesday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 close grip push ups

10 strict toes to bar

10 good mornings

10 prisoner lunge steps

WOD

30 strict press (95/65)

Run 250 meters

10 kb swings (70/45)

20 push press (115/75)

Run 250 meters

20 kb swings (

10 push jerks (135/95)

Run 250 meters

30 kb swings

Cash out:  250 meter overhead barbelll carry (95/65)

For time.

Time
Sep
25
Monday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 figure 8 stretch

10 supine ring pull ups

10 abmat sit ups

10 back extensions

10 squats

 

WOD

FGB Style:

Back squats (135/95)

Strict pull ups

Box jumps (20 inch)

Row for calories

GHD sit ups

Rest 1 minute

3 rounds

 

Reps
Sep
22
Friday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 shoulder stretch

10 wall balls

10 abmat sit ups

10 back extensions

WOD

Run 250 meters

50 front rack lunge steps

Run 500 meters

50 front squats

Run 750 meters

20 push press

Run 500 meters

20 thrusters

Run 250 meters

50 front rack lunges

20 burpees

Run 250 meters

Time
Sep
21
Thursday
 
WARM UP

Run or row 250 meters

Then, 3 rounds of:

10 slasher to halo

10 burpees

10 ghd sit ups

10 good mornings

10 prisoner lunge steps

WOD

21 minute EMOM

M1:  10 hang power cleans (135/95)

M2:  15 toes to bar

M3:  40 double unders

Rounds