<![CDATA[CrossFit South Forney - WOD Blog]]>Tue, 26 May 2026 18:19:13 -0700Weebly<![CDATA[BLITZEN FRIDAY]]>Fri, 15 Jan 2021 03:01:53 GMThttps://www.crossfitsouthforney.com/wod-blog/blitzen-friday6381860
Friday 01.15.21

​WOD (15 Min cap)"Blitzen"
5 Rounds:
20/15 Calorie Row
10 Thrusters 115/85#

**Directly into:++
Thruster Complex
Build to a Heavy Complex:
3 Front Squats
1 Jerk

*Body Armor*
3 Giant Sets:
7 Barbell Bench Press
14 Double Dumbbell Bent Over Row
28 Banded Pull-Aparts
Rest 2:00 between sets
]]><![CDATA[DOUBLE DOWN THURSDAY]]>Thu, 14 Jan 2021 03:58:37 GMThttps://www.crossfitsouthforney.com/wod-blog/double-down-thursday
Thursday 01.14.21

​Strength
Wendler Week 1
*Press
WU
5@65%
5@75%
5+@85%
***% based of 1RM

*Clean
WU
5@65%
5@75%
5+@85%
***% based off 1RM

*Skill
Pistols

Or

OPEN Gym
]]><![CDATA[CONTROL-ALT-DELETE]]>Wed, 13 Jan 2021 03:26:34 GMThttps://www.crossfitsouthforney.com/wod-blog/control-alt-delete
Wednesday 01.13.21

Strength
Wendler Week 1
Deadlift
WU
5@65%
5@75%
5+@85%
% based on 90% of 1RM

WOD
"Control-Alt-Delete"
On the 5:00 x 3 Rds
20 Alt DB Snatch
(50/35 lb)
40 Air Squats
15/12 Cal Bike
]]><![CDATA[DeLight Tuesday]]>Tue, 12 Jan 2021 04:14:01 GMThttps://www.crossfitsouthforney.com/wod-blog/delight-tuesdayTuesday 01.12.21

Strength
Wendler Week 1
Bench Press
WU
5@65%
5@75%
5+@85%
​% based on 90% of 1RM

WOD
"DeLight”
15 Min AmRap
12 Box Jump Overs
12 Deadlifts
9 Bar-Facing Burpees
9 Hang Power Cleans
6 Bar Muscle-Ups
6 Push Jerks


Barbell - 155 / 105 lb
Box - 24"/20"]]><![CDATA[SEMI-CIRCLE MONDAY]]>Mon, 11 Jan 2021 02:41:30 GMThttps://www.crossfitsouthforney.com/wod-blog/semi-circle-mondayMonday 01.11.21

Strength
​Wendler - Week 1
Back Squats
WU
5@65%
5@75%
5+@85%

WOD
“Semi-Circle”
500/400m Row
100 Double Unders
25/18 Calorie Bike
100 Double Unders
500/400m Row]]><![CDATA[CANNONBALL FRIDAY]]>Fri, 08 Jan 2021 03:34:04 GMThttps://www.crossfitsouthforney.com/wod-blog/cannonball-fridayWOD
"Cannonball"
5 RFT
21/15 Calorie Row
15 Box Jump Overs (24"/20")
7 Squat Cleans
(155/ 105)

Gymnastic Conditioning
HS Walk + Lunge
Alt OTM x 10 (5 Rds)
Minute 1 - 50' Handstand Walk
Minute 2 - 50' Barbell Front Rack Walking Lunge]]><![CDATA[DOUBLE MAX THURSDAY]]>Thu, 07 Jan 2021 00:27:17 GMThttps://www.crossfitsouthforney.com/wod-blog/double-max-thursday3300818Thursday 01.07.21

Strength
**Press Max
**Clean Max
**highly encouraged to establish a working number for our new strength program
next week

Or

Active Recovery WOD
(20)
50' Single KB Farmers Carry Each Arm
50' Bear Crawl
50' Single KB OH Carry Each Arm
2:00 on Any Machine

or
​
Open Gym]]><![CDATA[DEADLIFT MAX WEDNESDAY]]>Wed, 06 Jan 2021 03:50:08 GMThttps://www.crossfitsouthforney.com/wod-blog/deadlift-max-wednesdayWednesday 01.06.21

Strength
Deadlift Max

WOD
“Mini Grimace”
15.12.9
Overhead Squats (95 / 65 lb)
Toes to Bar

Directly into...

12.9.6
Thrusters (95 / 65 lb)
CTB Pull-Ups]]><![CDATA[TUESDAY 01.05.21]]>Tue, 05 Jan 2021 03:15:08 GMThttps://www.crossfitsouthforney.com/wod-blog/tuesday-010521
Strength
Bench Press Max

WOD
"Barn Burner"
3 Min AmRap x 3

Part 1 - 3 Min AmRap
50 Double-Unders
21 Bar-Facing Burpees
Max Power Cleans (135/95)

Rest 3:00

Part 2 - 3 Min AmRap
50 Double-Unders
18 Bar-Facing Burpees
Max Power Cleans (175/125)

Rest 3:00

Part 3 - 3 Min AmRap
50 Double-Unders
15 Bar-Facing Burpees
Max Power Cleans
(205/145)
]]><![CDATA[MAX BACK SQUAT MONDAY]]>Mon, 04 Jan 2021 03:04:50 GMThttps://www.crossfitsouthforney.com/wod-blog/max-back-squat-monday4902951Monday 01.04.20

Strength
​Back Squat Max

WOD
“Sore Eyes”
(10 Min AmRap)
20 Wall Balls 20/14
20 Power Snatch 75/55
20 Box Jump 24/20
20 Push Press 75/55]]>