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Workout of the Day (WOD)

CFPC posts a workout for each day. Here you will find three days of WODs. The Workout of the Day, the WOD of the previous day (in case you missed it) and the next day (so you can prepare).

W.O.D. “Flip the Dog”

November 21st 5 rounds 20 box jumps 24/20 20 dumbbell push presses 35/25 20 toes to bar 20 minute cap

W.O.D. “Rogue”

November 20th back squats 2-2-2-2-2 all sets at 80% then climb ladder for 10 minutes: 1 squat snatch 135/95 2 burpees 2 squat snatches 135/95 4 burpees 3 squat snatches 135/95 6 burpees 4 squat snatches...

W.O.D. “The Pumpkin Roast”

November 19th 2 rounds 2 minute on the clock: calories on Air Dyne 20/15 AMRAP hang power cleans 135/95 rest 2 minutes 2 minute on the clock: calories on Air Dyne...


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