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Cardio CrossFit WOD, February 15, 2020

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15 Feb, 2020

CFC 2.15.20

Tunnel of Love (Time)
AQAP with a partner complete:
1000m Row

Partner A completes 500m Row while B jumps rope. Switch when the 500m is complete. Continue switching after each 500m until 2000m is complete.
For each jump rope break both partners rest 15 secs.
Metcon (AMRAP – Reps)
Partner AMRAP in 15 mins:

0:00-4:00 –
Max Hand Release Push Ups
Max KB Swings (53/35)
(alternate between movements, switch as desired)

Rest 1 min

5:00-8:00 –
Max Synchronized Air Squats

Rest 1 min

9:00-11:00 –
Partner A – Max Row (calories)
Partner B – 400m Run

11:00-13:00 –
Partner B – Max Row (calories)
Partner A – 400m Run

13:00-15:00 –
Max Pull-Ups (partners alternate, one works one rests)

With a running clock complete each section of the workout. Score for the team is total number of repetitions completed in the 15 mins.
Roses are Red, Violets are Blue, and so are Medicine Balls! (AMRAP – Rounds and Reps)
Partner AMRAP x 20 mins of:
50 Partner Med Ball Russian Twists (20/14)
40 Partner Med Ball Sit Ups (20/14)
30 Slam Balls (20/14)
20 Wall Ball Shots (20/14)
10 Synchronized Burpees

Use one single Medicine Ball (or Slam Ball) throughout.
For the Russian Twists partners sit back to back with feet elevated off the floor and rotate to hand the ball to each other. Each hand off is one rep.
For Sit Ups partners sit facing each other. Partner must touch the medicine ball on the ground behind their head, sit up, then hand or pass the ball to their partner to complete one rep.
For the Slam Balls and Wall Balls divide the work as needed between partners with one working and one resting.
For the Burpees the synchronization occurs on the floor.

Archives Previous WODs
Daily Workout - Fri, Jun 2

2 mins of Bench T-Spine stretch with PVC

Then complete 2-3 sets of:

1 min of jumping jacks

10 Barbell Good Mornings

10 KB Romanian Deadlifts

8/side Half Kneeling Bottom Up KB Press

15 Light DB Reverse Flys


In 5 mins complete the following:

3 Tempo Power Cleans (3 sec pause under knees, 3 sec pause above knees, then Power clean

3 Tempo Power Cleans as above with 2 sec pauses

Same as above with 1 sec pauses

Then build up to your working weight


Complete the following for quality:

10-9-8-7-6-5-4-3-2-1 Power Cleans (60% of your 1RM)

10-9-8-7-6-5-4-3-2-1 Bench Press (60% of your 1RM)

Time Cap: 15 mins

For this one you can work with a partner in a Funnel Style where 1st partner start on Power Cleans. 2nd partner starts their Power Cleans when 1st partner moves to Bench Press.


Complete 3 sets of:

10/side Single Arm DB Z Press (neutral grip)

10 Kneeling Alternating DB Hammer Curls (T2120)

Rest 30 secs

8-12 Feet Elevated Ring Rows (TX120)

Rest 90 secs between sets

Then complete 2 sets of:

20 Incline Bench Rear Delt Flys

Time Cap: 15 mins

Optional Extra Work

Before Class

Complete 3 sets of:

5 Tall Squat Cleans (30-40% of your 1RM)

Every 3 mins x 15 mins:

1 Hang Clean Pull from above the knee + 1 Hang Squat Clean from above the knee + 1 Clean Pull from the floor + 1 Power Clean from the floor

(no touch and go)

60-65-70-70-70% of your best Hang Squat Clean