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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. “Anise”

December 23rd back squats 2-2-2-2-2 all sets at 85% then 2 rounds 2 minutes row for calories 2 minutes deadlifts 225/155 2 minutes row for calories 2 minutes medicine ball pushups

W.O.D. “Ugly Sweater Run”

December 21st 800 meter run 40 kettlebell swings 53/35 40 wallballs 20/14 800 meter run 30 kettlebell swings 53/35 30 wallballs 20/14 800 meter run 20 kettlebell swings 53/35 20 wallballs 20/14 800 meter...

W.O.D. “Blackjack”

December 20th 21 burpees 20 renegade rows 35/25 1 overhead weighted lunge 45/35 19 renegade rows 2 overhead weighted lunges 18 renegade rows 3 overhead weighted lunges 17 renegade rows 4 overhead weighted...

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