All WODs

WOD Date Participants
Fight Gone Ruff Saturday December 6, 2014 15 3 Rounds: Acc. in 1min DL Hold 225/135 OH KB Hold 55/35 Wtd. in Plank 45/25 Tuck Hang Wtd. Plank Hold 45/25 Rest
3 Back Squats Friday December 5, 2014 30 E2MOTM 14 mins 3 Back Squats
Heavy Ring Rows and S2OH Friday December 5, 2014 30 EMOTM 10 mins Heavy Ring Rows S2OH 135/95
GHD Sit Ups, Ring Dips, Med Ball Cleans, Box Overs and Row Thursday December 4, 2014 33 1 min AMRAP: GHD Sit Ups Ring Dips Med Ball Cleans 50/30 Box Overs 24"/20" Row (Cal) Rest 1 min, repeat 3x3 *Score is total reps
Liners, Rope Climbs, Double Unders and Deadlifts Wednesday December 3, 2014 31 3 Rounds 3 Liners 2 Rope Climbs 50 Double Unders 20 Deadlifts 95/65
Grace Tuesday December 2, 2014 50 For time: 30 Clean and Jerks (135/95)
Tabata: Plank and In. Plank Tuesday December 2, 2014 50 Tabata: (Alt.) Plank In. Plank
1 RM Squat Clean Monday December 1, 2014 42
1 RM Push Jerk Monday December 1, 2014 42
Touch Jump Burpees and Russian KBS Monday December 1, 2014 42 EMOTM 8 mins: 6 Touch Jump Burpees Russian KBS 70/55
Isabel or 1 Power Snatch Saturday November 29, 2014 7 Isabel (5 min cap) or 1 Power Snatch
1 RM Overhead Squat Saturday November 29, 2014 5
Partner Up: Bar Complex, Pull Ups and Burpee Over Bar Saturday November 29, 2014 5 10 min AMRAP 1 Bar Complex (1 DL,2 HPC,2 PJ) 5 Pull Ups 7 Burpee Over Bar *Alt. rounds until completion
Annie Minute Friday November 28, 2014 11 EMOM until Complete: Option A. 300 Double Unders B. 150 Double Unders C. 300 Singles 1. 150 V-Ups 2. 150 Sit Ups 3. 100 Sit Ups *Alt. mins, If one set is complete before the other every min on that set you must do 5 additional reps. Score is time upon completion. "Question of the Day" What is your strategy?
O-Course Thursday November 27, 2014 26 20 min AMRAP
Big Daddy Wednesday November 26, 2014 24 Run or Row 5K
Strict Press, Rope Climb and Burpees Tuesday November 25, 2014 35 3 min AMRAP: 5 Strict Press 115/65 1 Rope Climb 5 Burpees *rest 2 mins*
Push Press, Rope Climb and Toes To Bar Tuesday November 25, 2014 35 3 min AMRAP: 5 Push Press 135/85 1 Rope Climb 5 Toes To Bar *rest 2 mins*
Push Jerks, Rope Climb and KBS Tuesday November 25, 2014 35 3 min AMRAP: 5 Push Jerks 165/105 1 Rope Climb 5 KBS 55/35 *rest 2 mins*
Back Squat 2x5 @ 75-85% Monday November 24, 2014 39
Deadlift 2x5 @ 75-85% Monday November 24, 2014 39
Tabata Push Press Monday November 24, 2014 39 Tabata Push Press (45/35)
HSPU and RKBS + KBSDHP Saturday November 22, 2014 14 EMOM For 12 min: HSPU RKBS + KBSDHP (70/55)
5 RM Front Squat Friday November 21, 2014 28
Row Sprints Friday November 21, 2014 28 (:20/:10)x8 Row Sprints (meter, Lowest RD)
Run, Burpees and V-Ups Thursday November 20, 2014 32 3 Rounds 800m Run 30 Burpees 30 V-Ups *18-22min goal *25min Cap
Fight Gone Bad Wednesday November 19, 2014 40 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
120 OHS Tuesday November 18, 2014 39 Partner Up! FT: 120 OHS (45/35) *Partner A chips at 120 OHS while partner B Hangs on Rope. Switch as needed For individuals: :20 Hang :10 Switch :30 OHS *Chip thru 60 reps
3 RM Push Press Monday November 17, 2014 41
Tire Flips and Double Unders Monday November 17, 2014 41 15 min AMRAP: 10 Tire Flips 25 Double Unders
Tabata Row Friday November 14, 2014 18
KB Complex Friday November 14, 2014 18 8 Minute AMRAP KB Complex: 1 Kettlebell Swing + 1 KB SDHP * 1 rep = 3 complex sets
OHS 5-5-5-5-5 Thursday November 13, 2014 29
Deadlifts, Double Unders and OH Weighted Sit Ups Thursday November 13, 2014 44 2 Rounds: 3 Deadlift 315/225 25 Double Unders 7 OH Weighted Sit Ups 45/25 6 Deadlift 225/135 25 Double Unders 7 OH Weighted Sit Ups 12 Deadlift 135/95 25 Double Unders 7 OH Weighted Sit Ups
Double Unders and Defecit Push Ups/Burpee Complex Wednesday November 12, 2014 43 EMOTM 10 Minutes: (alternating) Double Unders Deficit Push Up/Burpee Complex
Jeremy Tuesday November 11, 2014 42 21-15-9 Reps Overhead Squats (95 lb) Burpees
Ben Tuesday November 11, 2014 42 4 minute AMRAP 10 power cleans 95/65 20 pullups
Beau Tuesday November 11, 2014 42 4 min AMRAP 15 box jump/step over 30 wall balls 20/14
1 RM Snatch Monday November 10, 2014 30
1 RM Clean & Jerk Monday November 10, 2014 30
Olympic Total Monday November 10, 2014 30 1 RM Snatch 1 RM Clean & Jerk 15 min to find each
Annie Don't Trip Friday November 7, 2014 24 For Time: 50-40-30-20-10 Double Unders Sit Ups
Pos Snatches Thursday November 6, 2014 29 EMOTM 10 mins 3 POS Snatch
Push Presses Thursday November 6, 2014 29 Tabata push press
Death by Ring Rows Wednesday November 5, 2014 36 Death by ring rows Minute 1 = 2 Ring Rows Minute 2 = 4 Minute 3 = 6 … increase by 2 reps each minute until failure. Then take the following minute as rest. At the top of the minute after your rest double the number of the minute you are on and start:
Death by Jumping Pull Ups Wednesday November 5, 2014 36 Death by jumping pull ups increasing the reps by 2 each minute until failure. *Two scores will be posted: The round you last completed without failing for the ring rows and the round you last completed without failing for jumping pull ups.
Clean & Jerks Tuesday November 4, 2014 45 EMOM 10 mins 3 clean & jerks
Deadlift 5-5-5-5-5 Tuesday November 4, 2014 45
Max Efforts and Burpees Tuesday November 4, 2014 45 2 max efforts 1 min burpees rest between sets
Tim Monday November 3, 2014 38 800m Farmers Carry (post load) 50 Push Ups 1,000m Row 50 V-Ups 800m Run *25 minute time cap
CSCF Temple of Doom Friday October 31, 2014 9 Partner Up! -Fight For Your Life- 3 Minute AMRAP Pit of Doom Lap (Monkey Bar Run) Crawl For Your Life (Walking Planks) -Last Breath- 3 Minute AMRAP 6 Deadlifts 225/135 6 Pumpkin Smashes 50/30 (Slam Balls -Purgatory- 3 Minute AMRAP Hang For Redemption (Hang at the bottom of ropes) 10 Dead Head Deadlift 2@ 70# / 2 @ 55# (KB Deadlifts) -Judgment Day- 3 Minute AMRAP 6 Zombie Raises 45/25 (OH Weighted Sit Ups) 6 Goblet 0? Poison Squats 70/55 (Goblet Squats) * Both partners are working on opposing stations at all times
Filthy Fifty Thursday October 30, 2014 30 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
Cleans, Front Squats and Push Jerks Wednesday October 29, 2014 33 Work up to heavy set: 3 Cleans + 1 Front Squats + 1 Push Jerks
Grace Wednesday October 29, 2014 33 For time: 30 Clean and Jerks (135/95)
Weighted Push Ups 7-7-5-5-3-3 Tuesday October 28, 2014 31
Kipping Pull Ups and Ring Rows Tuesday October 28, 2014 31 3 x Max Effort Kipping Pull Ups or 3 x 20-30 Heavy Ring Rows
Cherub Monday October 27, 2014 33 2 Rounds 50 Inverted Burpees 50 Deadlifts 100 Double Unders 50 Attempts 300 Singles
A New Kinda Hell Saturday October 25, 2014 6 Tabata (:20 work/:10 rest x 8 rds) x ea Support Hold (rings/Stable) Handstand Hold/OH static Hold WTD Hollow Hold/Laying Hollow Plank Inverted Plank Stand Plank (Hands) *Post Loads *Tabata hell rules apply * Max 75 pts.
Power Cleans, Push Ups and Squats Friday October 24, 2014 26 3 min AMRAP 3 Power Cleans 135/95 6 Push Ups 9 Squats rest 1 minute
The Chief Friday October 24, 2014 26 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Deadlifts and Jumping Pull Ups Thursday October 23, 2014 30 For Time: 2 Deadlifts 185/115 50 Jumping Pull Ups 4 Deadlifts 40 Jumping Pull Ups 6 Deadlifts 30 Jumping Pull Ups 8 Deadlifts 20 Jumping Pull Ups 10 Deadlifts 10 Jumping Pull Ups
Sonya Wednesday October 22, 2014 40 EMOTM 14 Minutes (alternating) 1 Minute Max Goblet Squats 35/20 1 Minute Max HSPU *score is total reps
Nico Tuesday October 21, 2014 41 3 Rounds 400m Run 21 KBS 55/35 12 Tire Flips
Fran Monday October 20, 2014 37 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Eddie Gone Bad Saturday October 18, 2014 11 On a Running Clock: 3 Rounds 1 min AMRAP: Pull Ups Push Ups Tire Flips Back Squat (light) Double Unders rest
Isabel Friday October 17, 2014 26 30 snatches for time 135/95
Tabata: Plank Hold, Inverted Plank, Hanging Plank and Hollow Hang Thursday October 16, 2014 32 Tabata Mix Plank Hold Inverted Plank Hanging Plank (from rings) Hollow Hang *16 min, mixed
500m Row Wednesday October 15, 2014 34 2x ME 500m Row
2 Minute Burpees Wednesday October 15, 2014 34 2x ME 2 Minute Burpees
50m Run Sprint Wednesday October 15, 2014 34 3x ME 50m Run Sprint
3 RM Front Squat Tuesday October 14, 2014 38
Run and Max Front Squats Tuesday October 14, 2014 38 Partner Up! 12 Minute AMRAP Partner A - 200m Run Partner B - Max Front Squats (@ 35- 50% 3RM) *score is runs/reps *post load used
1 RM Deadlift Monday October 13, 2014 37
3 Speed Pulls Monday October 13, 2014 37 7 min Using (50%-65%) 1 RM Deadlift, EMOM for 7 min: 3 Speed Pulls
Tabata: Plank (Elbows) and Support Hold Monday October 13, 2014 37 Tabata: Plank (Elbows) Support Hold
5K Run Saturday October 11, 2014 17
Max Rep Pull Ups/T2B Complex, Slam Balls and Wall Balls Friday October 10, 2014 13 On a Running Clock: 1 min Max Rep Pull Ups/T2B Complex 1 min Max Rep Slam Balls (50/30) 1 min Max Rep Wall Balls (20/14) 1 min rest
Run and Box Jumps Thursday October 9, 2014 27 FT: Run 3 K then 50 Box Jumps
1 RM Weighted Push Ups Wednesday October 8, 2014 34
Deadlift, OH Weghted Sit Ups and Burpees Wednesday October 8, 2014 34 5 Rounds 5 Deadlift 255/175 5 OH Weghted Sit Ups 10 Burpees
Back Squat 5-5-5-3-3 Tuesday October 7, 2014 38
Front Squats, Back Squats and Hang Power Clean Tuesday October 7, 2014 38 3 Rounds 15 Front Squats 15 Back Squats * 3 HPC every drop ** 10min time cap
500m Row Sprint Saturday October 4, 2014 13
Alternating Tabata and Pull Ups/V Ups Saturday October 4, 2014 13 8 min Alternating Tabata (:40/:20) Pull Ups/V Ups
Nancy Friday October 3, 2014 20 5 Rounds 400m run 15 Overhead Squats (95/65)
Partner Up: Farmers Carry and KBS Thursday October 2, 2014 28 For Time: 1 mile Farmers Carry *3 KBS ea upon switch
3 RM Clean Wednesday October 1, 2014 37
Christi Wednesday October 1, 2014 37 1 min Max Cart Wheels 1 min Max Clean/Squat Complex 135/85 1 min rest 1 min Max Handstands 1 min Deadlifts 225/135 1 min rest
Pendlay Row 3-3-3-3-3 Tuesday September 30, 2014 38
Pendlay Row and Burpee Tuesday September 30, 2014 38 10-8-6-4-2 Pendlay Row 95/65 Burpee
OHS 5-5-5-5-5 Monday September 29, 2014 36
Mini Nancy Monday September 29, 2014 36 3 Rounds For Time: 100m Run 15 OHS 75/55
Comm WOD Saturday September 27, 2014 11 for time: 1 mile or 1200m partner bar carry (fr. rack) * upon every switch, both partner perform 5 deadlifts ea. upon switch -rx(75/55) -scale 1(45/35) -scale 2 15# 25 min time cap
3 RM Push Jerk Friday September 26, 2014 23
Tabata: Push Press Friday September 26, 2014 23
Deadlift, Back Squat and Rope Climb Thursday September 25, 2014 35 12 min AMRAP: 12 Deadlift 115/95 8 Back Squat 115/95 *E2MOTM complete 1 Rope Climb
Double Unders Wednesday September 24, 2014 33 Choose One: FT: A) 500 Double Unders B) 300 Double Unders C) 250 DU Attempts D) 500 Single Unders
:40 V Ups Wednesday September 24, 2014 33 6 Rounds :40 V Ups :20 rest
Damon Tuesday September 23, 2014 43 FT: 1st Half: 1 mile Run 2nd Half: 21-15-9 Tall Balls 20#@12"/14#@10" Tire Flips OT: 1,000m Row
3 RM Low Hang Power Clean Sunday September 21, 2014 36
Power Clean Sunday September 21, 2014 36 every 10 seconds 1 power clean *for 5 minutes
Burpee Box Overs Sunday September 21, 2014 36 3 RFT: 15 burpee box overs 20/14 *rest 1 min between rounds
Community WOD Saturday September 20, 2014 6 AMRAP 4 mins: 12 KB DL (Individual Load) 9 RKBS (Individual Load) Rest 2 mins AMRAP 4 mins: Row (Cal) Rest 2 mins AMRAP 4 mins: Row 100m (3 reps)/ 10 Air Squat 5 Burpees
10x Rope Ascend Saturday September 20, 2014 6 Partner Up: (alternate climbs)
Run and Tire Flips Friday September 19, 2014 26 4 Rounds 200m Run 15 Tire Flips
100m Sled Push Thursday September 18, 2014 29 FT: 100m Sled Push 270/180
50 KB Complex Thursday September 18, 2014 29 FT: 50 KB Complex (70/55) (1 KBS + 1 KB SDHP)
Happy Birthday "Claudette" Wednesday September 17, 2014 29 partner up! buy in: 500m row then- 200m walking lunges 150 russian kbs 55/35 cash out 500m row *both partners must row *alternate lunges & KBS as needed
1 RM Push Press Tuesday September 16, 2014 35
Vickie Tuesday September 16, 2014 35 Partner Up 10 min AMRAP: Max Double Unders *while your partner hold a handstand on tha wall.
100 Burpees Monday September 15, 2014 23 FT: 100 Burpees
Skill WOD Saturday September 13, 2014 5
Partner Up: KBS, Push Ups, SDHP, Burpees and Row Saturday September 13, 2014 13 3 RFT: 21 KBS 10 Push Ups 21 SDHP 10 Burpees Row 400m
Push Press, Tire Flips and Toes To Bar Wednesday September 10, 2014 41 15 min AMRAP: 7 Push Press 95/65 7 Tire Flips 5 Toes To Bar
Skill WOD Tuesday September 9, 2014 5 3 min (AAMTAP) Free Standing H.S min (AAMTAP) Hollow Hang
Sam + Baby Tuesday September 9, 2014 43 Partner Up 6 Rounds: 400m row 21 Tall Balls 12 Pull Ups
1 RM Clean & Jerk Friday September 5, 2014 30
Russian KBS,Hang Power Cleans, V-Ups, Push Press and Burpees Friday September 5, 2014 44 3 Rounds 1minute Max Reps Russian KBS 55/35 Hang Power Cleans 75/55 V-Ups Push Press 75/55 Burpees * Rest 1minute between rounds
Fight Gone Bad Thursday September 4, 2014 36 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1 RM Shoulder Press Wednesday September 3, 2014 37
1 RM Push Press Wednesday September 3, 2014 37
Box Jumps Wednesday September 3, 2014 37 4 Rounds :40 box jumps 20/14 :20 Rest
1 RM Shoulder Press Wednesday September 3, 2014 46
1 RM Push Press Wednesday September 3, 2014 46
Box Jumps Wednesday September 3, 2014 46 4 Rounds :40 box jumps 20/14 :20 Rest
Team WOD: Row, Max Double Unders Tuesday September 2, 2014 42 Teams of 3 2 Rounds Station 1 800m Row Station 2 Max Double Unders Station 3 Max Double Unders
Frantasic Four Monday September 1, 2014 19 FT: 20-15-10 Thrusters 65/45 Pull Ups
3 RM Push Press Saturday August 30, 2014 8
Row 1+2 Saturday August 30, 2014 8
Push Ups, C2B Pull Ups, Ring Dips and Double Unders Wednesday August 27, 2014 45 2 min Each: A Push Ups B C2B Pull Ups C Ring Dips D Double Unders Rest 1 min between attempts
Run and Goblet Squats Tuesday August 26, 2014 57 AMRAP 10 mins: 200m Run 15 Goblet Squats
Pull Ups and Burpees Monday August 25, 2014 47 Partner Up 10 Rounds 10 Pull Ups 10 Burpees * You go, I go until both partners have completed 5 rounds ea
Community WOD Saturday August 23, 2014 8 AMRAP 4 mins: 12 KB DL (Individual Load) 9 RKBS (Individual Load) Rest 2 mins AMRAP 4 mins: Row (Cal) Rest 2 mins AMRAP 4 mins: Row 100m (3 reps)/ 10 Air Squat 5 Burpees
Skill WOD Saturday August 23, 2014 4 3 min (AAMTAP) Free Standing H.S min (AAMTAP) Hollow Hang
3x Max Effort DU Saturday August 23, 2014 4
3 RM Back Squat Friday August 22, 2014 23
Double Tabata, Deadlifts and Push Press Friday August 22, 2014 23 double tabata (alternating) deadlift135/45 push press 45/35 *score is total reps
Negative Pull Ups and Negative Ring Dips Thursday August 21, 2014 27 Negative Pull Ups (5ct) 4x3 Negative Ring Dips (5ct) 4x3 *Finish each set w/3 Jumping Pull Up *Finish Dips w/ 3 Jumping Dips
Front Squats and OH Weighted Sit Ups Wednesday August 20, 2014 34 15 min AMRAP: 10 Front Squats 115/75 10 OH Weighted Sit Ups 45/25
Deadlift 3-3-3-3-3 Tuesday August 19, 2014 34
Double Unders Tuesday August 19, 2014 34 2 min DU test
Cindy Monday August 18, 2014 46 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Run, Goblet Squat and V-ups Saturday August 16, 2014 9 15 min AMRAP: Run 200m Goblet Squat (Individual Load) V-Ups
Run, Air Squat and Sit Ups Saturday August 16, 2014 9 15 min AMRAP: Run 200m 15 Air Squat 9 Sit Ups
Alternating Tabata and Plank Hold Friday August 15, 2014 16 alternating tabata plank hold inverted plank hold hanging plank hold
Max Double Unders Friday August 15, 2014 16 2 min max double unders
10x100m Sprints Friday August 15, 2014 30 partner up! 10x 100m sprints *repeat 3x *rest 2 mins between sets
1 RM Clean Thursday August 14, 2014 27
Joey Thursday August 14, 2014 27 8 min AMRAP: 1 Rope Climb 8 HSPU
1 RM Back Squat Tuesday August 12, 2014 37
1 RM Shoulder Press Tuesday August 12, 2014 37
1 RM Deadlift Tuesday August 12, 2014 37
OHS, Strict Press and Deadlift Monday August 11, 2014 42 3 sets 10 OHS 45/35 10 strict press 45/35 10 deadlift 95/65 rest 2 mins between sets
Push Ups, Sit Ups and Med Balls Burpees Saturday August 9, 2014 12 10 min AMRAP: 5 Push Ups 10 Sit Ups 5 Med Balls Burpees
Row, Box Jumps, KBS and Back Squat Friday August 8, 2014 26 row 3k rest 3 mins 50 box jumps 24/20 rest 2 mins 30 kbs (russian)70/55 rest 1 min 10 back squat 155/105
Plank You Thursday August 7, 2014 33 4 Rounds: 20 Plank (Hands) 10 Rest 20 Inverted Plank 10 Rest
Supine Rows, Weighted V-Ups and Ring Dips Wednesday August 6, 2014 35 AMRAP 10 mins: 7 Supine Rows 3 Weighted V Ups 15/BW 3 Ring Dips
Snatches Monday August 4, 2014 30 for time: 30 snatches *find load you can complete 5 reps in 20 seconds no rx today. *3-5 min time goal *6 min cap!
Back Squats and Burpees Saturday August 2, 2014 16 FT: 50 Back Squats 75/55 10 Burpees 40 Back Squats 10 Burpees 30 Back Squats 10 Burpees 20 Back Squats 75/55 10 Burpees 10 Back Squats 10 Burpees
Nick Friday August 1, 2014 27 10 Rounds: 25m Heavy Sled Push 270/180 7 tire Flips
T2B, KBS and Row Thursday July 31, 2014 30 FT: T2B KBS 55/35 rest 2 mins 500m Row rest 2 mins 15-12-9 KBS T2B
Graceland Wednesday July 30, 2014 32 5 Clean & Jerks 165/105 10 Pistols (Alt) 10 Clean & Jerks 135/95 10 Goblet Squats 20/55 30 Clean & Jerks 95/65 *14 min cap
Deadlift @ 85% 4x5 Wednesday July 30, 2014 32
Pull Ups and Burpees Monday July 28, 2014 32 FT: 21-15-9 Pull Ups Burpees
Run and KBS Saturday July 26, 2014 5 FT: 800m Run 15 KBS 55/35 400m Run 30 KBS 200m Run 45 KBS 100m Run 60 KBS
Back Squat 5x5 @ 80% Friday July 25, 2014 21
Choose One Thursday July 24, 2014 26 “Triple 3? 3,000 Meter Row 300 Double Uners 3 Mile Run “Double Dos” 2,000 Meter Row 200 Double Unders 2 Mile Run or “One and Done” 1,000m Row 100 Double Unders 1 Mile Run *45 minute time cap for all options
Partner Up: OH Log Carry and Burpees Wednesday July 23, 2014 17 Partner Up: 14 Rounds (as a team) 100m OH Log Carry 15 Burpees
C2B Pull Ups, Deficit Push Ups and Walking Lunges Tuesday July 22, 2014 47 10min AMRAP: 5 C2B Pull Ups 7 Deficit Push Ups 10 Walking Lunges FB: 10 Pistols
Tabata Wall Balls Monday July 21, 2014 37
1 RM Squat Snatch Saturday July 19, 2014 7 EMOM for 5 mins: (Working Load<50%2 RM) 1 Snatch 3 Pos. DL (Power @ Dip Pos.) 1 H. Hang P. Snatch 1 OHS Then... EMOM for 5 mins: 1 L. Hang Sq. Snatch 1 Sq. Snatch
Partner WOD: Push Ups, Sled Push, Sprint and Squat Friday July 18, 2014 24 50 Push Ups 50m Sled Push 180/100 100 Sprints 100 Squats 50 Sprints 50 Squats
Row 500m Thursday July 17, 2014 34 Row 500m @ 75% Effort rest 4 min Row 500m @ 85% Effort rest 4 min Row 500m @ 100% Effort
Helen Wednesday July 16, 2014 35 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Tabata Ring Static Hold, Tabata Hollow Hold w/ MB and Tabata Hollow Hang Tuesday July 15, 2014 31 Tabata Ring Static Hold *rest 1 min Tabata Hollow Hold w/ MB 21/24 *Rrest 1 min Tabata Hollow Hang
Partner Up: KBS and Burpees Monday July 14, 2014 35 Partner Up: 3 Rounds (each) 9-6-3 KBS 70/55 Burpees
Partner WOD: DU and Pull Ups Saturday July 12, 2014 4 EMOTM 30 min: Partner Up! 50 DU 10 Pull Ups
Push Press 5-5-4-4-3-3-2-2-1-1 Friday July 11, 2014 15
Partner WOD: 800m Farmers Carry Friday July 11, 2014 15
100m Run Thursday July 10, 2014 33
150m Row Thursday July 10, 2014 33
3 Position Clean & Jerk Wednesday July 9, 2014 24 10 Rounds 3 Position Clean & Jerk 1 Hang Clean 1 Low Hang Clean] 1 Squat Clean 1 Push Jerk
Power Snatch and C2B Jumping Pull Ups Tuesday July 8, 2014 20 3 Rounds: 15 Power Snatch 95/65 50 C2B Jumping Pull Ups
Filthy 50 or Dirty 30 Tuesday July 8, 2014 37 FT:(35min time cap) 50 Box Jumps 24/20 50 Jumping Pull Ups 50 KBS (35) 50 Walking Lunges 50 Knees To Elbows 50 Push press (45) 50 Good Mornings (45) 50 Wall Balls 20/19) 50 Burpees 50 Double Unders
1 RM Back Squat Monday July 7, 2014 32
1 RM Shoulder Press Monday July 7, 2014 32
1 RM Deadlift Monday July 7, 2014 32
Run, Alternating Holds and Box Jumps Saturday July 5, 2014 7 Teams of 3: 20min AMRAP 200m Run Alternating Holds Box Jumps *0-5 Hollow Hang 5-12 Plank Hold 10-15 Handstand Hold 15-20 Hollow Hold Score is total Box Jumps Minos times the holds are failed.
Tire Flips, Burpees, Sit Ups and Double Unders Friday July 4, 2014 15 AMRAP 30 mins: 7 Tire Flips 4 Burpees 17 Sit Ups 76 Double Unders
Bench Press and Med Ball Clean Thursday July 3, 2014 29 FT: 1-2-3-4-5-5-4-3-2-1 Bench Press 135/95 2-4-6-8-10-10-8-6-4-2 Med Ball Clean 50/30
Row and Plank Thursday July 3, 2014 29 4 Rounds: 40 Row 20 Rest 40 Plank 20 Rest
Toes To Bar and KBS Wednesday July 2, 2014 29 FT: 12-1 Toes To Bar 1-12 KBS 55/35
Row Tuesday July 1, 2014 33 3 min AMRAP Max Row(calories) rest 2 min
Power Snatch Tuesday July 1, 2014 32 3 min AMRAP Max Power Snatch 75/55 2 min rest
Rope Climbs Tuesday July 1, 2014 32 Max Rope Climbs
Shoulder Press 3-3-3-3-3 Monday June 30, 2014 41
Push Press, Front Squats and Double Unders Monday June 30, 2014 41 21-15-9-6-3 Push Press 95/65 Front Squat 95/65 *30 double unders after round.WOD ends w/ DU's
Partner WOD: Sled Push and KBS Friday June 27, 2014 24 FT: 100m Sled Push 150/100 150 KBS 55/35 100m Sled Push 180/100 *10 partner High-Five's each switch **1 partner working at a time**
2 min Max Effort Push Ups Thursday June 26, 2014 28
Box Jumps and Push Press Thursday June 26, 2014 28 5 Cycles 3 min AMRAP: 3 Box Jumps 24/20 6 Push Press 75/55 Rest 1 minute
HSPU, T2B and Squats Wednesday June 25, 2014 36 FT: 20 HSPU 40 T2B 150 Squats 40 T2B 20 HSPU
3x Max Effort Ring Dips Tuesday June 24, 2014 36
2x3 Position Clean Tuesday June 24, 2014 36 2x3 POS Clean 1- high hang 1- low hang 1- power clean
Partner WOD: Wall Balls and Burpees Monday June 23, 2014 34 FT: 9-15-21 Wall Balls 20/14 Burpees *you go, I go 21-15-9 Wall Balls Burpees 35 min time cap
Weighted Pull Ups, Weighted Push Ups and Tabata Hallow Hold Friday June 20, 2014 13 Weighted Pull Ups 3-3-3-3-3 Weighted Push Ups 3-3-3-3-3 Tabata Hallow Hold w/ Med Ball
Snatch and Ring Dips Thursday June 19, 2014 28 FT: 21-15-9 Snatch 95/65 Ring Dips
Max Tire Bangers, Max Sit Ups and Max Double Unders Wednesday June 18, 2014 24 5 Rounds: 1 min Max Tire Bangers 2FT/1FT Rest 20 secs 1 min Max Sit Ups Rest 20 secs 1 min Max Double Unders Rest 20 secs -Finisher- Tabata Hollow Hang *25 points for each Tire Banger, 1 point per rep on sit ups & DU
Tyler Special Tuesday June 17, 2014 39 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
1 RM Back Squat Monday June 16, 2014 38
1 RM Shoulder Press Monday June 16, 2014 38
1 RM Deadlift Monday June 16, 2014 38
Breathe For Caley Saturday June 14, 2014 10 3 Rounds of: Thrusters 75/55 V-Ups KBS 55/35 Push Ups Double Unders *1 minute rest
Esther Saturday June 14, 2014 34 21-15-9 Burpee Box Step Over Kettlebell Swings Wall Balls *Ladder run betweeen ea set
Nancy Friday June 13, 2014 22 5 Rounds 400m run 15 Overhead Squats (95/65)
Burpee Complex Thursday June 12, 2014 23 FT: 50 reps: 1 Burpee 1 Strict Burpee 1 Inverted Burpee *Rx must be push ups from toes and unassited inverted burpees (no well!)
Knees to Elbows, Negative Pull Ups, Tire Bangers and Double Unders Wednesday June 11, 2014 30 accumulation work not for time! 30 knees to elbows 15 negative pull ups 5 tire banger 100 double unders *scale DU w/ 50 touch jumps 6" 50 Du attempts
Goblet Squats and KBS Tuesday June 10, 2014 33 FT: 21/15/9 Goblet Squat 55/35 KBS 55/35 *One partner goes through WOD, then the other goes after both are completed go through it again except go back up the ladder.
McGhee Monday June 9, 2014 41 AMRAP in 30 Min 5 Deadlift (275 lb) 13 Push-ups 9 Box Jumps (24 in)
3 min Max Handstand Hold Saturday June 7, 2014 5
Double Unders, Box Jumps, Burpees and Pull Ups Friday June 6, 2014 16 FT: 50 Double Unders 10 Box Jumps 30/24 10 Burpees 10 Pull Ups 50 Double Unders
Tabata Heavy Rows Friday June 6, 2014 16
Martha Thursday June 5, 2014 26 Partner Up Accumulate 7000/500 Groundto Oh Cash Out: 3k Row 35 min time cap
Tabata Weighted Sit Ups Thursday June 5, 2014 26
3x Max Effort Ring Dips Wednesday June 4, 2014 22
Run and Squats Wednesday June 4, 2014 22 Ft: Run 100m 100 Squats Run 200m 75 Squats Run 400m 50 Squats Run 800m 25 Squats
3x Max Effort Kipping Pull Ups Tuesday June 3, 2014 41
3 Min Max Effort Push Ups Tuesday June 3, 2014 41
Double Unders and Burpees Tuesday June 3, 2014 41 3 Rounds 30 Double Unders 7 Burpees
Happy Hollow Saturday May 31, 2014 8 Tabata Hallow Hold Tabata Plank Tabata Hollow Hold w/ MB 14/10 Tabata Hollow Hang Tabata HS Hold/OH Static Hold 95/65
Tabata Double Unders Saturday May 31, 2014 8 * 8 Intervals of 20 Sec On, 10 Sec Rest
Snatch 3-3-2-2-1-1 Friday May 30, 2014 20
Rope Climbs and Sprints Thursday May 29, 2014 19 8 Rounds 1 Rope Climb 100m Sprint
Partner Up: Row, V Ups and DU's/Plank Wednesday May 28, 2014 25 FT: Row 2k/Rest 100 V Ups/Plank 200 DU/Plank Cash Out: Both Run 100m JR Run
Brianna Tuesday May 27, 2014 34 Each Round adds up to 29 Deadlifts 95/65 KBS 55/35 R1: 24 DL/ 5 KBS R2: 19 DL/ 10 KBS R3: 14 DL/ 15 KBS R4: 9 Dl/ 20 KBS
Murph or 3/4 Murph or 1/2 Murph Monday May 26, 2014 21 Run 1 mile 100 pull ups 200 push ups 300 squats Run 1 mile or "3/4 Murph" Run 1 mile 50 pull ups 100 push ups 150 squats Run 1 mile or "1/2 Murph" Run 800m 50 pull ups 100 push ups 150 squats Run 800m *50 min time cap on all options*
Skill Day: GymNasty Saturday May 24, 2014 7
Stacie Friday May 23, 2014 26 Buy In: 25 Tire Flips 3 Rounds: 30 Double Unders 20 KBS 55/35 10 KB Thrusters 55/35 Cash Out: 200m Sled Push (empty)
Row Thursday May 22, 2014 33 8 Rounds: Row 30 sec. Rest 30 sec * Score is total meters
Ball Slams, Push Jerk, Tire Flips and JB SDHP Wednesday May 21, 2014 26 On a running Clock: 1 min Ball Slams 50/30 1 min Push Jerk 135/95 1 min Tire Flips 1 min KB SDHP 70/55 * Rest 1 min* Repeat 3 times Score is total reps!
Grace Tuesday May 20, 2014 37 For time: 30 Clean and Jerks (135/95)
Death By Push/Pull Monday May 19, 2014 38 Death By Push/Pull Min 1: 1 Row & 1 Dip Min 2: 2 Rows & 2 Dips Min 3: 3 Rows & 3 Dips Min 4: 4 Rows & 4 Dips continue sequence until failure
Pos. Snatch and Snatch Balance Saturday May 17, 2014 10 12 min EMOM: 3= Pos. Snatch 1 Snatch Balance Finisher: Partner 800m Farmer's Carry
Jacque Friday May 16, 2014 20 21min AMRAP :20 Handstand Hold :10 Rest :20 Wall Balls :10 Rest *Score is total Wall Balls
Partner WOD: 100m Sprint x20 Thursday May 15, 2014 21
KBS, S2OH,SDHP,Row and OH Weighted Sit Ups Wednesday May 14, 2014 9 3 rounds 1 min kbs 1 min S2OH 75/55 1 min SDHP 75/55 1 min Row (cal) 1 min OH Weighted Sit Ups 25/15 1 min rest
KB Deadlifts, Russian KB Swings and Goblet Squats Wednesday May 14, 2014 32 3min AMRAP 9 KB Deadlifts 70/55 7 Russian KB Swings 70/55 5 Goblet Squats 70/55 rest 2mins Repeat for 5 cycles
Clean 1-1-1 Tuesday May 13, 2014 40 3 pos-3 pos-3 pos
Back Squat 5-5-5-5-5 Tuesday May 13, 2014 40 5 Back Squats 135 lbs 5 Back Squats 155 lbs 5 Back Squats 175 lbs 5 Back Squats 185 lbs 5 Back Squats 185 lbs
Weighted Push Ups Monday May 12, 2014 38 Weighted Push Ups 5-5-3-3-1-1
Ring Rows, Double Tabata, Double Unders and Hallow Hold Monday May 12, 2014 38 #1 100 ring rows-not for time #2 double tabata double unders/hallow hold =singles 5/1
1-3 Position Snatch Friday May 9, 2014 24 12 min EMOM 1-3 Position Snatch
Deadlift and Muscle Ups Thursday May 8, 2014 18 FT: 7 Deadlift 255/165 7 Muscle Ups 5 Deadlift 5 Muscle Ups 3 Deadlift 3 Muscle Ups
Weighted Pull Ups 5x5 Thursday May 8, 2014 18
Slay The Hydra Wednesday May 7, 2014 30 On a running clock complete the following in the given time cap: :10 (seconds) 1 Double Under 1 Push Press 75/55 :30 2 Double Unders 2 Push Press 1:10 4 Double Unders 4 Push Press 2:30 8 Double Unders 8 Push Press 5:10 16 Double Unders 16 Push Press 10:30 32 Double Unders 32 Push Press 21:10 64 Double Unders 64 Push Press 41:30 128 Double Unders 128 Push Press
Banded Lat Pull Downs 3x10 Tuesday May 6, 2014 33
Back Squat 1-1-1-3-3-3 Tuesday May 6, 2014 33
Wall Balls and Burpees Monday May 5, 2014 34 10 mins EMOTM Wall Balls 20/15 Burpees
OBSTACLE COURSE!! Saturday May 3, 2014 8 20 minute AMRAP
Partner Up: Sled Push, V Ups and Squats Friday May 2, 2014 19 Partner Up: 10 Rounds 25m Sled Push (180/1000 5 V Ups 5 Squats
OHS and Bar Facing Burpees Thursday May 1, 2014 25 5 Rounds 5 OHS (115/75) 10 Bar Facing Burpees
Low Hang Clean, Hang Clean and Jerk Wednesday April 30, 2014 23 12 mins EMOTM: 1 Low Hang Clean 1 Hang Clean 1 Jerk
Brenda Tuesday April 29, 2014 36 AMRAP 3 mins 3 HSPU 6 Snatches 95/65 9 Squats rest 1 min repeat 5 cycles
KBS and Double Unders Tuesday April 29, 2014 31 8 min AMRAP: 7 KBS 70/55 21 Double Unders
4x250m Row Tuesday April 29, 2014 31 On a 10 min Clock: 4x250m Row
14.1 Friday April 25, 2014 17 10 min AMRAP: 30 Double Unders 15 Power Snatches 75/55
Stacey Thursday April 24, 2014 6 2 Rounds: 37 Push Press 37 Row (Cal) 37 Goblet Squat 55/35 37 Double Unders (111 singles) 37 Straddle Sit Ups * Rest 1 minute between rounds (that's how far aprt her and her twin sis were born!)
Run Wednesday April 23, 2014 20 Run 1 mile Rest 4 minutes Run 800 meters rest 3 minutes Run 400 meters Rest 2 minutes Run 200m Rest 1 minute Run 1oom
Deadlifts, Ring Dips and Cleans Tuesday April 22, 2014 34 FT: 10-9-8-7-6-5-4-3-2-1 Deadlifts 225/155 Ring Dips Cleans 135/95
Donkey Kong Monday April 21, 2014 15 21-15-9 for time: Burpees KB Swings (55/35) Box Jumps (24/18) *Must climb stairs once after completing each movement.
Partner Up: Sled Push, Tuck Sit, Double Unders, Handstand Hold, Row and Plank Hold Saturday April 19, 2014 4 Partner Up: 5min AMRAP 100m Sled Push (empty) Tuck Sit Rest 2min 5min AMRAP 25 Double Unders2/1 Handstand Hold rest 2min 5min AMRAP 250m Row Plank Hold
Jackie Friday April 18, 2014 17 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
Rope Progressions, Front Rack Walking Lunges, Hollow Rocks and Deficit Push Ups Thursday April 17, 2014 23 For Quality, not Time: Accumulate: 18 Rope Progressions 60 Front Rack walking Lunge 45/35 60 Hollow Rocks 60 Deficit Push Ups
1 RM Thruster Wednesday April 16, 2014 29
Tire Flips and Wall Balls Wednesday April 16, 2014 29 10-9-8-7-6-5-4-3-2-1 Tire Flips Wall Balls 20/14
KBS, Row, MB Deadlifts, MB Cleans and MB OH Sit Ups Tuesday April 15, 2014 30 FT; Buy In: 20 KBS 55/35 30 Cal Row 2 Rounds 20 MB Deadlifts 20/14 20 MB Cleans 20 MB OH Sit Ups Cash Out: 20 Cal Row 20 KBS
Deadlifts and MB Toss w/ Burpee Monday April 14, 2014 40 Partner UP 7 min AMRAP: 7 Deadlift 185/135 7 8' MB Toss w/ Burpee
2 RM Snatch Ladder Thursday April 10, 2014 22
Row and Run Wednesday April 9, 2014 24 AM "P" AP 10 minute: 200m row 200m run *switch stations each minute **each minute you complete task score 1 point for that round -Rest 1 minute
Push Ups and Plank Walk Tuesday April 8, 2014 34 For Time: 7-6-5-4-3-2-1 Push Ups 10m Plank Walk between sets of push ups
Supine Ring Rows, Semi Supine Ring Rows and Standing Ring Rows Monday April 7, 2014 18 S3x Max Effort FB- Supine Ring Rows L1- Semi Supine Ring Rows L2- Standing Ring Rows
Grace Monday April 7, 2014 18 For time: 30 Clean and Jerks (135/95)
Supine Ring Rows, Semi Supine Ring Rows and Standing Ring Rows Monday April 7, 2014 26 S3x Max Effort FB- Supine Ring Rows L1- Semi Supine Ring Rows L2- Standing Ring Rows
Supine Ring Rows, Semi Supine Ring Rows and Standing Ring Rows Monday April 7, 2014 26 S3x Max Effort FB- Supine Ring Rows L1- Semi Supine Ring Rows L2- Standing Ring Rows
Grace Monday April 7, 2014 26 For time: 30 Clean and Jerks (135/95)
Partner Up: 1 RM Back Squat Saturday April 5, 2014 6
Rope Climbs, KBS and Farmers Carry Saturday April 5, 2014 6 5 Rounds 1 Rope Climb 21 KBS 55/35 100m Farmers Carry 55/35
1 RM Back Squat Saturday April 5, 2014 7
Rope Climbs, KBS and Farmers Carry Saturday April 5, 2014 7 5 Rounds 1 Rope Climb 21 KBS 55/35 100m Farmers Carry 55/35
Diane Friday April 4, 2014 20 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Tabata Double Unders Thursday April 3, 2014 26 * 8 Intervals of 20 Sec On, 10 Sec Rest
Sled Push and Box Jumps Wednesday April 2, 2014 32 3 Rounds 100m Sled Push 25 Box Jumps 24/20
1 RM Weighted Push Ups Tuesday April 1, 2014 34
1 RM Weighted Dips Tuesday April 1, 2014 34
Burpees and Squats Tuesday April 1, 2014 34 8 min AMRAP 8 Burpees 20 Squats
High Hang Squat Clean, Low High Squat Clean and Squat Clean Monday March 31, 2014 41 EMOTM 10 Mins: 1 High Hang Squat Clean 1 Low Hang Squat Clean 1 Squat Clean
High Hang Squat Snatch, Low Hang Squat Snatch and Squat Snatch Friday March 28, 2014 9 EMOTM 12 minutes: 1 High Hang Squat Snatch 1 Low Hang Squat Snatch 1 Squat Snatch
14.5 Thursday March 27, 2014 11 21-18-15-12-9-6-3 Thrusters Bar Facing Burpees
Double Unders and Sit Ups Wednesday March 26, 2014 23 50-40-30-20-10 Double Unders Sit Ups
Angie Tuesday March 25, 2014 21 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Run and Overhead Squats Monday March 24, 2014 27 AMRAP 8 mins: run 800m max ohs 95/65
Tabata Double Unders Monday March 24, 2014 27 * 8 Intervals of 20 Sec On, 10 Sec Rest
Trusters and Burpees Sunday March 23, 2014 38 4 Rounds 3 Minutes 15 Thrusters 95/65 AMRAP Burpees rest 2 mins
Weighted Pull Up 3-3-3-3-3 Saturday March 22, 2014 8 3 Weighted Pull-ups 10 lbs 3 Weighted Pull-ups 20 lbs 3 Weighted Pull-ups 25 lbs 3 Weighted Pull-ups 35 lbs 3 Weighted Pull-ups 55 lbs
Run and Kettlebell Swing Saturday March 22, 2014 8 partner up! 4 rounds 2 min suicide runs 2 min kbs 55/35 rest 1 min
Open WOD 14.4 Friday March 21, 2014 22 AMRAP 14 Minutes: 60 Calorie Row 50 Toes-to-Bar 40 Wall Balls 20#/10? – 14#/9? 30 Cleans 135/95 20 Muscle Ups
Diane Thursday March 20, 2014 24 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
3x5 Back Squat Wednesday March 19, 2014 27
Tabata Ring Dip Wednesday March 19, 2014 27
Pull Ups, Tire Flips and Burpees Tuesday March 18, 2014 35 20 Minute AMRAP 5 Pull Ups 7 Tire Flips 9 Burpees
2013 Anniversary 2.2 Monday March 17, 2014 30 Buy In: 20 Burpees -then- 3 Rounds: 7 Shoulder-to-Overhead 135/95 10 Toes-to-Bar Cash Out: 100m Sled Push 90/50
Partner Up: Back Squats, OH Plate Carry, Double Unders and Burpees Sunday March 16, 2014 8 For Time: 100 Back Squats 95/65 400m OH Plate Carry 100 Double Unders 200m Plate Carry 100 Burpees 100m Plate Carry
14.3 Friday March 14, 2014 27 8 min AMRAP 10 Deadlifts 135/95 15 Box Jumps 24/20 15 Deadlift 185/135 15 Box Jumps 20 Deadlifts 225/155 15 Box Jumps 25 Deadlifts 275/185 15 Box Jumps 30 Deadlifts 315/205 15 Box Jumps 35 Deadlift 365/225
10x100m Sprints Wednesday March 12, 2014 21 3 Cycles: 10x100m Sprints * Rest 3min between sets
1 RM Deadlift Tuesday March 11, 2014 45
Kettlebell Swings and Push Ups Tuesday March 11, 2014 45 For time: 75 Kettlebell Swings 55/35 *Every minute, on the minute do 4 push ups
Partner Up: Max Wall Balls and Max Burpees Monday March 10, 2014 45 Partner Up 3 Rounds 1 min Max Wall Balls 20/14 1 min Max Burpees rest 2 mins
HSPU, Ring Dips and KBS Friday March 7, 2014 21 3 RFT 5 HSPU 10 Ring Dips 21 KBS 55/35 *Finisher Max DU in 2min
Max Supine Ring Rows and Deficit Push Ups Tuesday March 4, 2014 34 Partner Up! 5 Rounds 1 Minute Max Supine Ring Rows 1 Minute Max Deficit Push Ups
3 Heavy Back Squats Monday March 3, 2014 33 10 mins every 2 mins 3 Heavy Back Squats
10min Heavy Sled Push Monday March 3, 2014 33 EMOTM 10 mins 10min Heavy Sled Push 210/180
Snatch Grip Deadlifts, Power Snatch and OHS Thursday February 27, 2014 33 14min EMOTM Snatch Grip Deadlift Power Snatch OHS
Burpees, Pull Ups/T2B and Inverted Burpees Wednesday February 26, 2014 28 3 Rounds 21 Burpees 15 Pull Up/T2B 9 Inverted Burpees
5k Run Tuesday February 25, 2014 31
Partner Up: Sprint, Tire Flips, Wall Balls and OH Weighted Sit Ups Saturday February 22, 2014 12 Partner Up: 100m Sprint 25 Tire Flips, 100m Sprint 25 Wall Balls 20/14 100m Sprint 25 OH Weighted Sit Ups 20/14 100m Sprint
Tabata Hell 3.0 Friday February 21, 2014 17 Ring Static Hold Handstand Hold Hollow Hold Plank Hold (hands) Plank Hold (elbows) * 1 point for each round held for fall 20 seconds * Extra point for rest that skipped
Olympic Total Thursday February 20, 2014 27 1 RM Snatch 1 RM Clean & Jerk 15 min to find each
Cindy Wednesday February 19, 2014 32 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Conga Clean & Jerk Tuesday February 18, 2014 34 Teams of 3 EMOTM for 10mins 3 C&J each 135/95 per min * One work at a time * 5 Burpees for every round missed
Tabata Row Tuesday February 18, 2014 34
Crossfit Total Monday February 17, 2014 25 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Timber! Saturday February 15, 2014 23 800m run 25 burpees over log 50m OH lunge w/ log 25 burpees over log 800m run w/ log!
Bear Complex Saturday February 15, 2014 23 7 Times Through = 1 Round Power Clean Front Squat Push Press Back Squat Push Press Touch and go. No rest at the bottom or you start over 5 Total Rounds. Increase weight each round.
Row 1 Saturday February 15, 2014 23
Row 2 Saturday February 15, 2014 23
Isabel Thursday February 13, 2014 27 30 snatches for time 135/95
Shoulder Press 2x5 @ 90% Thursday February 13, 2014 27
JLK Wednesday February 12, 2014 34 6 Rounds: 10 jerks (155/95) 28 lunges 7 k2e 600m run *30 min cap
Row Tuesday February 11, 2014 41 :40/:20x8 Row for meters
Sled Mile and Burpees Monday February 10, 2014 10 FT: Sled Mile Partner Up 3 Burpees on switching
Sled Push Sunday February 9, 2014 24 Partner Up! 25m Sled Push 180/100
OH Plate Sit Ups, Plate Burpees, Plate Carry, Plate Cleans and Deficit Push Ups Saturday February 8, 2014 13 5 RFT: 5 OH Plate Sit Ups 10 Plate Burpees 100 Plate Carry (45/25) 10 Plate Cleans 5 Defecit Push Ups
Snatches and Deadlifts Friday February 7, 2014 22 EMOM 10 min 3 Snatches then Deadlift @ 85% 3x5
Karen Thursday February 6, 2014 35 150 Wall Ball Shots (20/14)
Back Squat 3x5 @ 85% Wednesday February 5, 2014 41
Death by Pull Ups Tuesday February 4, 2014 46 Death by Pull Ups Minute 1= 1 Pull Up Minute 2= 2 Pull Ups etc... until failure then Continue the next rounds w/ double amount of jumping pull up until failure, scores should be posted: one for last round completed of each pull ups and jumping pull ups then Partner Up 800m B farmer Carry
Burpee Complex Monday February 3, 2014 39 FT: 50 reps: 1 Burpee 1 Strict Burpee 1 Inverted Burpee *Rx must be push ups from toes and unassited inverted burpees (no well!)
HSPU and Dadlifts Sunday February 2, 2014 49 12min AMRAP Partner Up 5 HSPU 10 Deadlifts 225/165 * You go, I go
Tabata Box Jumps Saturday February 1, 2014 10
Deadlift 3x5 @ 80% Friday January 31, 2014 27 EMOTM 10 mins 3 Cleans then Deadlift 3x5 @ 80%
Double Unders, KB SDHP and Push Ups Thursday January 30, 2014 38 5 Rounds: 50 Double Unders 15 KB SDHP 70/55 10 Push Ups
Medball Cleans and Run w/ MB Wednesday January 29, 2014 37 5 Rounds 20 Medball Cleans 20/14 200m Run w/ MB
6" Target Burpees Tuesday January 28, 2014 41 7 min AMRAP: 6" Target Burpees
Helen Monday January 27, 2014 50 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Rodeo + Round Up Saturday January 25, 2014 10 AMRAP 10 mins 3 C & J (135/95) 6 Pull Ups 9 BF Burpees rest 5 mins AMRAP 2 mins HSPUs
Rope Climb and Shoulder to Overhead Friday January 24, 2014 24 Accumulate 100 FT Rope Climb Tabata Shoulder-to-Overhead 45/35
Bear Crawl and Toes to Bar Thursday January 23, 2014 31 Met-con 4 Minute AMRAP Bear Crawl Toes-to-Bar Rest 2 Minutes
Jumping Pull Ups and V-Ups Thursday January 23, 2014 31 Met-con 4 Minute AMRAP 10 Jumping Pull Ups 5 V-Ups
Bear Complex Wednesday January 22, 2014 32 7 Times Through = 1 Round Power Clean Front Squat Push Press Back Squat Push Press Touch and go. No rest at the bottom or you start over 5 Total Rounds. Increase weight each round.
Box Jumps, KBS, OHS and Push Press Tuesday January 21, 2014 49 4min Box Jumps 24/20 Rest 1min 3min KBS 55/35 Rest 1min 2min OHS 95/65 Rest 1min 1min Push Press 95/65
Ogar Monday January 20, 2014 37 14 min AMRAP: 3 Snatch 135/35 1 Muscle Up 12 Wall Balls 20/14
Pull Ups and Double Unders Thursday January 16, 2014 44 3 Rounds ME Pull Ups 10 sec rest ME Double Unders rest as needed between rounds
Tabata Hollow Rocks Thursday January 16, 2014 44
Postion Clean, Split Jerk, Position Snatch, Snatch Balance and Deadlifts Wednesday January 15, 2014 37 EMOTM 10 Minutes 3 Position Clean + 1 Split Jerk EMOTM 10 Minutes 3 Position Snatch + 1 Snatch Balance -then- Deadlift 5 x 5 @ 70% 1RM
Tabata Pullups Tuesday January 14, 2014 39 * 8 Intervals of 20 Sec On, 10 Sec Rest
Tyler Special Monday January 13, 2014 47 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
1 RM Clean & Jerk Saturday January 11, 2014 36
Tabata Hang Clean Saturday January 11, 2014 7
Timber! Saturday January 11, 2014 43 800m run 25 burpees over log 50m OH lunge w/ log 25 burpees over log 800m run w/ log!
Max Load Sled Drive Saturday January 11, 2014 10
Rope Climb, DL, HSPU and Box Jumps Saturday January 11, 2014 10 10 Total Rounds 1 Rope Climb 2 DL (275/185) 3 HSPU 4 Box Jumps (36/30)
Tabata Sit Ups/V Ups Tuesday January 7, 2014 43
Crossfit Total Monday January 6, 2014 42 Sum of: 1RM Back Squat 1RM Strict Press 1RM Dead Lift Use the best of three attempts for each lift.
Tabata Burpees Monday January 6, 2014 42
5k Run or Row Saturday January 4, 2014 7
Tabata Fight Gone Bad Friday January 3, 2014 24 box jumps (20) wall balls (20/14) SDHP 75/55 Push Press 75/55 Row (calories) *rest 1 min
1 RM Snatch Thursday January 2, 2014 36
2014 Wednesday January 1, 2014 13 20 tire jumps 20 burpees 20m lunges 20 double unders 20 pull ups 20 toes to bar 20 push ups 20 squats 20 dips 20 hallow rocks 20 v-ups 20m shuttle sprint 20 shoulder taps 20 push press (95/65)
Shoulder Press and Push Jerk Tuesday December 31, 2013 25 Find 1 RM, 2 RM -shoulder press -push jerk
Run, Row and Double Unders Tuesday December 31, 2013 25 For Time: run 1 mile or Row 1600m or 100 double unders (300 singles)
Elizabeth Monday December 30, 2013 32 21-15-9 Clean 135 lbs Ring Dips
High Hang, Low Hang and Full Saturday December 28, 2013 11 EMOTM 10 mins 1 High Hang 1 Low Hang 1 Full
Snatch and Clean Saturday December 28, 2013 11 Snatch 10 mins Clean 10 mins
Tabata Burpees Saturday December 28, 2013 11
Back Squat 3-3-3-3-10 Friday December 27, 2013 15
Tabata: Row, V Ups, Kip Hops and Windshield Wipers Friday December 27, 2013 15 Tabata: Row, V Ups Kip Hops Windshield Wipers
Clapping Push Ups and Jumping Pull Ups Thursday December 26, 2013 20 15 min AMRAP: 10 Clapping Push Ups 30 Jumping Pull Ups
50 Shoulder Taps Thursday December 26, 2013 20 Finisher: 50 Shoulder Taps (Unbroken)
3xME DU Thursday December 26, 2013 27
Lifting or Body Weight Tuesday December 24, 2013 21 12 Days of Christmas Gymnastics Version: 1 – 100m Sprint 2 – Box Jumps (use tires) 3 –HSPU 4 –Double Unders 5 – Push Ups 6 – Jumping Pull Ups 7 – Burpees 8 – V-Ups 9 – Squats 10 – Shoulder Taps 11 – Hollow Rocks 12 –Calorie Row or “Lifting Version” 1 – 100m Sprint 2 – Shoulder-t0-Overhead 96/65 3 – Hang Power Clean 4 – Deadlift 5 – Burpees 6 –V-Ups 7 –KBS 55/35 8 –KB SDHP 9 –OH Weighted Sit Ups 10 –Toes-to-Bar 11 –Double Unders 12 OH Squats 45/25
Double Unders and Row Monday December 23, 2013 29 8 Rounds 40 Second Double Unders 20 Second Rest 40 Seconds Row (cal) 20 Seconds Rest
Run and Wall Balls Saturday December 21, 2013 8 5 Rounds for Time: 400m Run 15 Wall Balls 20/14
KBS Friday December 20, 2013 21 8 Rounds 40 sec KBS 55/35 20 sec Rest (post reps for score)
Jackpot Thursday December 19, 2013 34 7min Amrap 7 Defecit Push Ups (3" for everyone) 7 HPC 115/75 Finisher: 50 Unbroken Hollow Rocks 20 Neg. Pull Ups 50 Unbroken Shoulder Taps
Snatch and Snatch Balance Wednesday December 18, 2013 31 15min EMOTM 3 Position Snatch 1 Snatch Balance
Partner Up 1000m Farmers Carry Wednesday December 18, 2013 31
Run and Double Unders Tuesday December 17, 2013 27 12min AMRAP 200m Run 30 Double Unders
all Slams, Pull Ups, Burpees, Box Jumps, Push Press, OH Weighted Sit Ups, KBS and Row Monday December 16, 2013 43 Partner Up: Round 1: Ball Slams 50/30 Pull Ups Rest 2min Round 2 Burpees Box Jumps 30/24 Rest 2min Round 3 Push Press 115/75 OH Weighted Sit Ups 45/25 Rest 2 min Round 4 KBS 70/55 Row (cal) * One partner at ea station switching as needed. * Score is total accumulated reps
Air Squats Saturday December 14, 2013 23 300 Air Squats (RX) or 250 Air Squats (L1) or 200 Air Squats (L2)
Double Unders and Singles Friday December 13, 2013 33 #1. 300 Double Unders (RX) #2. 150 Double Unders (L1) #3. 500 Singles (L2) 20 min cap
Shoulder Press 3-3-3-3-3 Wednesday December 11, 2013 38
Deficit Push Up and Run Wednesday December 11, 2013 38 12 min AMRAP: 10 Deficit Push Ups 200m Run
Snatch 3-3-2-2-1-1 Tuesday December 10, 2013 37
Clean and Jerk 3-3-2-2-1-1 Tuesday December 10, 2013 37
800m Partner Farmers Carry Tuesday December 10, 2013 4
Fran Monday December 9, 2013 37 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
1k Row Monday December 9, 2013 37
Max Pull Ups and Max Clapping Push Ups Saturday December 7, 2013 10 8 Rounds 40 Seconds Pull Ups Rest 20 Seconds 40 Seconds Clapping Push Ups Rest 20 Seconds
Deadlifts, Pistols and KBS Friday December 6, 2013 25 15 Minute AMRAP 5 Deadlifts 275/185 5 Pistols (ea leg) 5 KBS 70/55
3 Muscle Ups Thursday December 5, 2013 38 10 Minutes EMOTM 3 Muscle Ups
Handstand Hold and Tabata Double Unders Thursday December 5, 2013 38 0 Minutes EMOTM 30 second Handstand Hold then, Tabata Double Unders
WOD Partner Up: Walking Lunges and Burpees Wednesday December 4, 2013 37 FT: 400m Walking Lunges 45/35 5 Burpees upon switching 30 min cap
Grace Tuesday December 3, 2013 38 For time: 30 Clean and Jerks (135/95)
Push Ups and Walking Plank Tuesday December 3, 2013 38 FT: 7-6-5-4-3-2-1 Ladder Push Ups Walking Plank
Tabata Hell 2.0 Monday December 2, 2013 38 Tabata Ring Static Hold Handstand Hold Plank Hold Ring Row Hold Hollow Hang *Score is # of rounds completed for the full 20 secs.Total possible 40 points.
Sled Push and Tire Flips Saturday November 30, 2013 10 2 rounds 3 min AMRAP 20m sled push (270/180) 6 tire flips rest 1 min between rounds
Ring Push Ups and KB SDHP Saturday November 30, 2013 10 Tabata ring push ups KB SDHP *Intermixed
HSPU and Box Jumps Friday November 29, 2013 10 4 min AMRAP: 4 HSPU 4 Box Jumps (24/20) rest 1 min. 3 min AMRAP rest 1 min. 2 min AMRAP rest 1 min. 1 min AMRAP
JLK Thursday November 28, 2013 27 6 Rounds: 10 jerks (155/95) 28 lunges 7 k2e 600m run *30 min cap
Bench Press 5-5-3-3-1-1 Wednesday November 27, 2013 29 8 rounds 40 sec row 20 sec rest
Rows Wednesday November 27, 2013 29 Partner efforts Row 100m 200m 300m 400m 500m 400m 300m 200m 100m *Score is total time round
Front 5-5-3-3-1-1 Tuesday November 26, 2013 32
Overhead Squat 5-5-3-3-1-1 Tuesday November 26, 2013 32
Helen Sunday November 24, 2013 37 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Run, KBS and Pull Ups Sunday November 24, 2013 37 3 Rounds: 400m Run 21 KBS (55/35) 12 Pull Ups
Sled Mile Saturday November 23, 2013 10 (partner)
Strict Hallow Rocks, Strict Push Ups, Strict HSPU, Handstand Walk, Muscle Ups, Rope CLimbs and Tabata Burpee Friday November 22, 2013 15 accumulate: 30 strict hallow rocks 30 strict push ups 20 strict HSPU 6x 20 sec handstand walk 10 muscle ups 5 rope climbs -then- tabata burpees
Clean & Jerk and Walking Plank Thursday November 21, 2013 36 9-7-5 clean & jerk 155/95 10 am walking plank
Back Squat 5-5-3-3-1-1 Thursday November 21, 2013 7
Pull Ups and Toes 2 Bar Wednesday November 20, 2013 28 EMOTM 15 mins: 3 Pull Ups 3Toes 2 Bar or 3x 1 Pull Up + 1 Toe 2 Bar
Karen Tuesday November 19, 2013 39 150 Wall Ball Shots (20/14)
Weighted Push Ups 5-5-3-3-1-1 Monday November 18, 2013 33
1 Mile Run Monday November 18, 2013 33
Tabata Hang Snatch Monday November 18, 2013 33 Tabata Hang Snatch w/bar *Run to drive way after dickies restaurant
Row and Burpees Friday November 15, 2013 17 15 min AMRAP: Row (Calories) Burpees *Switching as needed, score is total calories and burpees
1 RM Clean & Jerk Thursday November 14, 2013 38
Toes to Bar, Push Press, Wall Balls, Pull Ups and Row Thursday November 14, 2013 38 3 min AMRAP: 5 toes to bar 5 push press 2 min rest 3 min AMRAP: 7 wall balls 20/14 7 pull ups 2 min rest 3 min AMRAP: Row (calories)
Tabata Hang Clean Thursday November 14, 2013 43
Annie Thursday November 14, 2013 43 FT: 50-40-30-20 and 10 rep rounds Double-unders Sit-ups
MB Clean and Box Jumps Tuesday November 12, 2013 35 max combo
Murph Monday November 11, 2013 31 1 mile Run 100 Pull-ups 200 Push-ups 300 Squats 1 mile Run
Tabata Hell Saturday November 9, 2013 13 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
Pull Ups, Double Unders and Tire Flips Friday November 8, 2013 18 15 min AMRAP: 5 Pull Ups 15 Double Unders 5 Tire Flips
MB Clean and Box Jumps Thursday November 7, 2013 37 max combo
Inverted Burpees and Burpees Thursday November 7, 2013 37 7 min AMRAP 5 inverted burpees 5 burpees
SP 5x5 Wednesday November 6, 2013 35
PP 5X3 Wednesday November 6, 2013 35
PJ 5x1 Wednesday November 6, 2013 35
3 x Max Effort Pull Ups Tuesday November 5, 2013 34
3 x Hollow Rocks Tuesday November 5, 2013 34
3 x V-Ups Tuesday November 5, 2013 34
1 Mile Run Tuesday November 5, 2013 34
Jumping Muscle Up and Squat Clean Monday November 4, 2013 41 FT: 9-7-5 Jumping Muscle Up Squat Clean (135/95)
Run, Push Ups and Rope Ascends Saturday November 2, 2013 10 1.)run 800m for time 2.)Accumulate 100 push Ups 3.) Accumulate 5 rope ascends
Clean & Jerks, Pistols, Goblet Squats, Toes to Bar and Row Friday November 1, 2013 23 For time: 3 Clean & Jerks (165/105) 5 Pistols ( eg leg) 7 Clean & Jerks (135/95) 9 Goblet Squats (70/55) 11 Clean & Jerks (115/75) 13 Toes to Bar 15 Calorie Row
Nightmare on Hillcrest Thursday October 31, 2013 20 31 deadlifts (135/95) 15 phantom climbs 31 pumpkin smashes 31 raise from the dead 31 haystack jumps 2 rounds
Back Squat 10-5-5-5 Wednesday October 30, 2013 24
Front Squat 10-3-3-3 Wednesday October 30, 2013 24
Overhead Squat 10-2-2-2 Wednesday October 30, 2013 24
Hang Snatch and Burpees Tuesday October 29, 2013 31 21-15-9 Hang Snatch (115/75) Burpees
800m Partner Farmers Carry Tuesday October 29, 2013 31
Cindy Monday October 28, 2013 36 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
30 Strict Toes to Bar Saturday October 26, 2013 8
Sled Push and Tabata Shoulder to OH Saturday October 26, 2013 8 Teams of 2 or 3 AMRAP 10 Min: 25m Sled Push (270/170) then... Tabata Shoulder 2 OH
The Rodeo and The Round Up Friday October 25, 2013 12 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
Skill & Mobility Today Wednesday October 23, 2013 27 30 Mins Mobility 30 Mins Skill Muscle Up Pull Up H.S. Walk H.S. Push Up Clean & Jerk Snatch P. Bars Rope Climb Burpee (skill-hollow/arch)
Fight Gone Bad Tuesday October 22, 2013 40 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
1 RM Snatch Monday October 21, 2013 37
1 RM Clean & Jerk Monday October 21, 2013 37
Luke Saturday October 19, 2013 17 5 Minute AMRAP: 4 Cleans (155/105) 24 Double Unders 10 Pull Ups
Deadlifts and Burpees Friday October 18, 2013 19 5RFT: 5 deadlifts (225/155) 10 burpees
Sled Push Wednesday October 16, 2013 31 AMRAP 10min 25m Sled Push 180/00
Press, Push Press nd Push Jerks Wednesday October 16, 2013 31 20sec work/10 sec rest 4 x Press 4 x Push Press 4 x Push Jerks
Fran Ladder Tuesday October 15, 2013 37 EMOTM Until Failure 5 Thrusters / 5 Pull Ups 45/35 65/45 85/55 95/65 115/75 125/85 145/105 155/115 165/125 *WOD will run in 2 heats so a buddy can switch the weights
Frog Kick Push Ups, Strict T2B, and Strict HSPUs Monday October 14, 2013 20 Accumulation Work 30 Frog Kick Push Ups 30 Strict T2B 30 Strict HSPUs
Snatch or Complex or Snatches Saturday October 12, 2013 9 Emotm for 10 mins 1 Snatch (heavy) or 1 Complex or 3 Snatches (practice)
Partner Sled Mile Saturday October 12, 2013 9
Deadlift 2-2-2-2-2 @ 90% Friday October 11, 2013 18
Strict to Bar, Legged Push Ups, Strict Dips, Strict HSPU, Weighted Sit Ups and Rope Climbs Friday October 11, 2013 18 Accumulatiion Work: 30 Strict to Bar 25 1 Legged Push Ups 20 Strict Dips 15 Strict HSPU 10 Weighted Sit Ups 5 Rope Climbs
Grace Thursday October 10, 2013 36 For time: 30 Clean and Jerks (135/95)
1 RM Jerk Wednesday October 9, 2013 43
3x5 Shoulder Press @ 85% of 1RM Wednesday October 9, 2013 43
Max Effort Legged Push Ups Wednesday October 9, 2013 43
Run and Tbata Hallow Rock/Superman Wednesday October 9, 2013 25 Run 3K Then Tabata Hallow Rock/Superman
SP, Push Press and Push Jerk Tuesday October 8, 2013 31 SP @ 90% 2-2-2-2-2 PP 3-3-3-3-3 PJ 3-3-3-3-3
Pistols, Pull Ups and Cleans Monday October 7, 2013 36 20 Min AMRAP: 3 Pistols 5 Pull Ups 7 Cleans (95/65) *15 reps per round
OHS and Inverted Burpees Saturday October 5, 2013 7 15-12-9 OHS (135/95) Inverted Burpees
Nuclear Bomb Sprint Saturday October 5, 2013 7
1 RM Clean Friday October 4, 2013 13
Skill & Mobility Today Thursday October 3, 2013 25 30 Mins Mobility 30 Mins Skill Muscle Up Pull Up H.S. Walk H.S. Push Up Clean & Jerk Snatch P. Bars Rope Climb Burpee (skill-hollow/arch)
Box Hop Overs and Burpee Broad Jump Wednesday October 2, 2013 30 21-15-9 Box Hop Overs Burpee Broad Jump (6/4)
KBS and Pull Ups Tuesday October 1, 2013 46 8 Rounds 5 KBS 70/55 5 Pull Ups
Run and Deadlift/Hang Clean/Jerk Saturday September 28, 2013 7 For Time: Buy in: Run 1 Mile then... Following Complex @ (155/100) 1 Deadlift +1 Hang Clean + 1 Jerk then... Cash Out: Run 1 Mile
Rows Friday September 27, 2013 24 Partner efforts Row 100m 200m 300m 400m 500m 400m 300m 200m 100m *Score is total time round
Deadlifts and Max Strict Hallow Rocks Thursday September 26, 2013 39 Deadlift @ 80% 3-3-3-3-3 -then- 2 Efforts: Max Strict Hallow Rocks
100 Kettlebell Swings Thursday September 26, 2013 39 100 Kettlebell Swings (55/35) *each time you stop do a 3 burpee penalty
Clapping Push Ups, Chest to Bar, P-Bar Dips and HSPU Wednesday September 25, 2013 27 For Time: 30 Clapping Push Ups 30 Chest to Bar Pull Ups 30 P-Bar Dip 30 HSPU
Double Unders, Cleans, Snatches and Deadlifts Tuesday September 24, 2013 50 For Time: 100 Double Unders 30 Cleans (135/95) 100 Double Unders 30 Snatches (95/65) 100 Double Unders 30 Deadlifts (225/135)
Sprint and Toes to Bar Monday September 23, 2013 40 Partner Up! Sprint 100m x 20 (10 ea partner) -then- Accumulate: 30 *Strict* Toes-to-bar
Wall Walks, Box Jumps and V Ups Saturday September 21, 2013 10 Metcon 15 min AMRAP 2 Wall Walks 6 Box Jumps 24/20 10 V Ups
Toes to Bar and Wall Balls Friday September 20, 2013 26 FT: 21-15-9 toes to bar wall balls (12'/10')
Double Unders and Singles Thursday September 19, 2013 40 FT: L1 300 Double Unders L2 150 DU, 200 Singles L3 500 Singles
Tire Flips Thursday September 19, 2013 37 6 Rounds 40 seconds tire flips / 20 seconds rest
Goblet Squats, Shoulder to Overhead and Run Wednesday September 18, 2013 37 12 min AMRAP 6 Goblet/ 3 Weighted pistols 6 S2OH w/ KB each arm Run 100m w/Kb (Rx=55/35)
Fran Monday September 16, 2013 44 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
OHS and Ring Dips Friday September 13, 2013 47 21-15-9 FT: OHS (95/65) Ring Dips
Row and Farmer's Carry Wednesday September 11, 2013 10 Row 250m x 4 *10 mins to do so Slowest time is score -with a partner 200m farmers carry x 4 * ea does 200m @ a time totalling 400m ea.
Filthy Fifty Tuesday September 10, 2013 36 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
1 RM Weighted Push Ups Saturday September 7, 2013 10
Kelly Friday September 6, 2013 29 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Power Cleans and Power Snatches Thursday September 5, 2013 35 Metcon 10-8-6-4-2 Power Cleans (135/95) Power Snatches (95/65) *One partner works @ a time.Go thru the ladder w/ one bar/ movement then switch + repeat
Toes To Bar, KB SDHP and Burpees Wednesday September 4, 2013 40 4 Rounds 10 Toes To Bar 15 KB SDHP 70/55 15 Burpees
Weighted Push Ups and Goblet Squats Tuesday September 3, 2013 43 8min AMRAP 7 Weighted Push Ups 45/25 15 Goblet Squats 55/35
OBSTACLE COURSE!! Monday September 2, 2013 13 20 minute AMRAP
Hotshots 19 Saturday August 31, 2013 10 6 RFT: 30 Air Squats 19 Power Cleans (135/95) 7 Strict Pull-ups Run 400 meters *40 min Time Cap*
Wall Balls and Box Jumps Friday August 30, 2013 33 EMOTM 10 Minutes: Wall Ball (20/14) Box Jumps (30"/24") *Switching exercises every minute
Partner Up: Sled Push, Tuck Sit, Double Unders, Handstand Hold, Row and Plank Hold Thursday August 29, 2013 32 Partner Up: 5min AMRAP 100m Sled Push (empty) Tuck Sit Rest 2min 5min AMRAP 25 Double Unders2/1 Handstand Hold rest 2min 5min AMRAP 250m Row Plank Hold
100m Run Sprints x 8 Wednesday August 28, 2013 32 Partner Up! 100m Run Sprints x 8 * One partner rests while the other runs 100m. Both partners rests for 3 minutes after each cycle of 8 sprints. Repeat for a total of 3 cycles.
C2B Pull Ups, Push Ups and Double Unders Tuesday August 27, 2013 51 4 Rounds 10 C2B Pull Ups 15 Push Ups 30 Double Unders
Run and Max KBS Monday August 26, 2013 48 Partner Up 20 min AMRAP: Run 200m Max KBS * one partner runs while the other does Max KBS
Toes to Bar and OH Lunge Steps Saturday August 17, 2013 36 AMRAP 10 mins: 7 Toes to Bar 10 OH Lunge Steps (45/25)
Squat Cleans Tuesday August 13, 2013 15 EMOTM for 7: 2 Squat Cleans Then: EMOTM for 7 1 Squat Cleans
Tabata Double Unders Tuesday August 13, 2013 15 2 rounds tabata double unders
Pistols, Plate Cleans and Double Unders Saturday August 10, 2013 9 AMRAP 15min 4 Pistols ea leg 8 Plate Cleans 12 Double Unders
Wall Balls and OH Weighted Sit Ups Friday August 9, 2013 25 10-9-8-7-6-5-4-3-2-1 Wall Balls (12'/10") OH Weighted Sit Ups (45/25)
Farmer's Carry and Run Friday August 9, 2013 25 FT: 400 m Farmer's Carry 800 m Run
Overhead Squat 3-2-1-2-3 Thursday August 8, 2013 35
Push Ups and Rope Progressions Thursday August 8, 2013 35 3 Rounds: 2 Minutes Push Ups 2 Minutes Rope Progressions 2 Minutes Rest
Partner Up: Row Wednesday August 7, 2013 28 Row: 1000m x 2 750m x 2 500m x 2 250m x 2
Isabel Tuesday August 6, 2013 38 30 snatches for time 135/95
800 m Farmers Carry Monday August 5, 2013 36
Fran Friday August 2, 2013 22 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Tabata Sit Ups/V Ups Thursday August 1, 2013 23
Max Tire Flips Thursday August 1, 2013 23 Partner Up! 15 Minute AMRAP Max Tire Flips *One partner pushes sled 100m (90/50) while the other partner does max tire flips
7K Run Wednesday July 31, 2013 25
HSPU and Box Jumpold Tuesday July 30, 2013 39 FT: 1-10 Ladder HSPU Box Jump (30"/24")
Row, Semi Supine Row and Push Jerk Monday July 29, 2013 39 FT: 1K Row 5 Rounds 25 Semi Supine Row 7 Push Jerk (135/85)
Push Press and Toes To Bar Saturday July 27, 2013 34 15min AMRAP Partner Up 7 Push Press 95/65 7 Toes To Bar * One partner does 100m sled push 90/50 while the other works on the WOD.
Double Unders, HSPU's, Toes To Bar, Shoulder To Overhead and Walking Lunges Thursday July 25, 2013 33 FT: 100 Double Unders 50 HSPU's 40 Toes To Bar 30 Shoulder To Overhead 115/75 30m Walking Lunges w/ bar in front rack
Hand Release Push Ups, Pull Ups and V-Ups Wednesday July 24, 2013 29 10-1 Ladder Hand Release Push Ups Pull Ups V-Ups
Partner Up: Buddy Carry, Punch Budddies and Medball Sit Ups Saturday July 20, 2013 8 Partner Up Buy In: 200m Buddy Carry then 20 Punch Budddies 20 Medball Sit Ups Cash Out: 200m Buddy Carry
Box Hop Overs and Muscle Ups Friday July 19, 2013 22 Choose One 30 Rounds 1 Box Hop Overs 30 1 Muscle Ups Or 1 Box Hop Over 1 C2B Pull Up 1 Dip Or 1 Box Hop Overs 3 Jumping Pull Ups 1 Dip
Wall Balls, C2B Pull Ups, Pistols and G2OH KB Thursday July 18, 2013 27 FT: 50 Wall Balls 50 C2B Pull Ups 50 Pistols 50 G2OH KB 55/35
Rope Climbs and Get Ups Wednesday July 17, 2013 36 Partner Up 15 minute AMRAP 1 Rope Climb 5 Get Ups * One partner is running 200m while the other does the AMRAP
Clean & Jerk and Box Jump Tuesday July 16, 2013 41 7 min AMRAP: 10 Clean & Jerk @ (185/115) 20 Clean & Jerk @ (135/95) Amrap Clean & Jerk @ (95/65) rest 2 mins 1 min Amrap Box Jump 20" 1 min Amrap Box Jump 24" 1 min Amrap Box Jump 30"
Fight Gone Bad Monday July 15, 2013 32 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Partner Up: Grisabel, Isabel and Grace Saturday July 6, 2013 22 Partner Up! Grisabel Isabel 30 Snatches (135/95) then Grace 30 Clean & Jerks (135/95)
Box Jumps, Push Ups, HSPU, Squats, KBS and V Ups Friday July 5, 2013 26 3 min AMRAP: 5 Box Jumps (24/20) 5 Push Ups rest 1 min 3 min AMRAP: 5 HSPU 10 Squats rest 1 min 3 min AMRAP: 10 KBS 10 V Ups
Run and Box Jumps Thursday July 4, 2013 23 FT: Run 3 K then 50 Box Jumps
Deadlift, Hang Clean and Push Jerk Wednesday July 3, 2013 29 7 min AMRAP: 3 Deadlift 3 Hang Clean 3 Push Jerk 6 Deadlift 6 Hang Clean 6 Push Jerk 9 Deadlift 9 Hang Clean 9 Push Jerk Continue sequence increasing by 3 reps each round
Tyler Special Tuesday July 2, 2013 43 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
Death by Pull Ups Monday July 1, 2013 51 Death by Pull Ups Minute 1= 1 Pull Up Minute 2= 2 Pull Ups etc... until failure then Continue the next rounds w/ double amount of jumping pull up until failure, scores should be posted: one for last round completed of each pull ups and jumping pull ups then Partner Up 800m B farmer Carry
Double Tabata, Push Ups, Toes to Bar and Partner Farmer Carry Friday June 28, 2013 21 Double Tabata Push Ups Toes to Bar * alternating then 800m Partner Farmer Carry
Partner Up: Wall Balls, OH KB Weighted Sit Ups and MedBall Throws w/ Partner Friday June 28, 2013 9 FT: 10-9-8-7-6-5-4-3-2-1 Wall Balls 20#/14# (12'/10' target) OH KB Weighted Sit Ups (55/35) then 800m MedBall Throws w/ Partner
Plank Hold and Back Squat Thursday June 27, 2013 31 5 Rounds: 40 secs Plank Hold 10 secs swicth 1 min Back Squat 135/95 10 sec switch # score is # of Unbroken Planks and Total Squats then 3 Rounds 30 sec Straddle Sit Up 30 sec Straddle Stretch 30 sec V Up 30 sec Pike Stretch
Rope Climb and Sled Drive Wednesday June 26, 2013 33 5 Rounds: 2 Rope Climb 25m Sled Drive (180/100)
Snatch, Bar Facing Burpees, Cleans and Deadlift Tuesday June 25, 2013 43 7 Min AMRAP: 2 Snatch (95/65) 2 Bar Facing Burpees 4 Cleans 4 Bar Facing Burpees 6 Deadlift 6 Bar facing Burpees
Row, KBS and Burpees Monday June 24, 2013 50 Teams of 4: 10 Cal Row 15 KBS (70/55) 15 Burpees rest station
Deadlift 1-1-1-1-1 Saturday June 22, 2013 18
Tire Flips and Double Unders Saturday June 22, 2013 18 15 min AMRAP: 10 Tire Flips 25 Double Unders
1 Mile Sled Push Friday June 21, 2013 29
Box Jumps and KB Shoulder To Overhead Thursday June 20, 2013 40 3 Rounds 5 Box Jumps 30/24 10 KB S2OH 55/35 Repeat 3 cycles
Cindy Wednesday June 19, 2013 43 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Isabel Tuesday June 18, 2013 46 30 snatches for time 135/95
3 Snatch Tuesday June 18, 2013 46
5k Run or Row Monday June 17, 2013 49
Handstand Hold and Plank Hold Friday June 14, 2013 38 Partner Up Max Handstand Hold 5 second switch Max Plank Hold 5 second switch * one partner works at a time. Score is total time of all efforts
800m Sled Push Friday June 14, 2013 38
Row and Burpees Thursday June 13, 2013 33 20min AMRAP Partner Up Row (calories) Burpees * switch as needed
Wall Balls and Sit Ups Wednesday June 12, 2013 43 FT: 21-15-9 Wall Balls Deficit Push Ups
Hang Power Clean and Push Jerks Tuesday June 11, 2013 44 21-18-15-12-9 Hang Power Clean 75/55 Push Jerks 75/55
Nancy Monday June 10, 2013 43 5 Rounds 400m run 15 Overhead Squats (95/65)
Tabata Hollow Rocks and Tabata Plank Hold Sunday June 9, 2013 46
Partner WOD: Sledge Hammer Tire Bangers, Buddy Carry, Squats, Rope Climbs and Push Ups Saturday June 8, 2013 16 3 Minute AMRAP Sledge Hammer Tire Bangers (1' / 6") Squats (10) Buddy Carry (25m) Rope Climb Push Ups (5) rest 1 min between
Snatches, Bar Facing Burpees, Cleans and Deadlifts Friday June 7, 2013 33 7 Minute AMRAP 2 Snatches (165/105) 2 Bar Facing Burpees 4 Cleans (165/105) 4 Bar Facing Burpees 6 Deadlifts (165/105) 6 Bar Facing Burpees
Tire Flips and Burpee Tire Flips Friday June 7, 2013 42 7 Minute AMRAP: 3 Tire Flips 3 Burpee Tire Jumps 6 Tire Flips 6 Burpee Tire Jumps 9 Tire Flips 9 Burpee Tire Jumps 12 Tire Flips 12 Burpee Tire Flips Continue this sequence for the remainder of the 7 minutes...
Max Tire Flips, Max Box Jumps and Max Double Unders Thursday June 6, 2013 34 3 minute max tire flips 3 minute max box jumps 3 minute max double unders *rest 2 minutes between efforts
1 Mile Run/Row Thursday June 6, 2013 34
Fire Breather Wednesday June 5, 2013 33 20min AMRAP 2 Muscle Ups 4 Clapping Push Ups 8 KBS 70/55 Or Level 4 Dips 8 Jumping Pull Ups 12 KBS 55/35
Fran Tuesday June 4, 2013 46 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
SP and Jerks Monday June 3, 2013 46 SP @ 85% 3x5 10 min EMOTM 3 Jerks (Heavy as possible)
Tabata Hell Saturday June 1, 2013 11 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
Muscle Ups, Deadlift and Helen Friday May 31, 2013 26 Your choice of the following: #1 ) 30 Muscle Ups For Time - or - #2) 1RM Deadlift & "Helen"
Snatch and HSPU Thursday May 30, 2013 42 7 Minute AMRAP: 3 Snatch 155/105 3 HSPU 6 Snatch 135/95 6 HSPU 9 Snatch 115/75 9 HSPU 12 Snatch 95/65 12 HSPU 15 Snatch 65/45 15 HSPU - Rest 3 Minutes -
Annie or Fire Breather Annie Wednesday May 29, 2013 39 "Annie" 50-40-30-20-10 Double Unders Sit Ups or Fire Breather Annie 10-20-30-40-50-50-40-30-20-10 _Double Unders -Sit Ups
Death by Cleans Tuesday May 28, 2013 39 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
Tabata: Push Press Tuesday May 28, 2013 39
Tillman Monday May 27, 2013 8 7 Rounds: 7 Deadlifts (315/195) 1 Shuttle Run 25m/50m 15 Pull Ups *One partner works @ a time alternate between, rounds complete 7 rounds ea.
Farmer's Carry and Tire Flips Saturday May 25, 2013 13 For time: 1 k Farmer's Carry 3 tire flips ea. upon switching
The Bear Complex Friday May 24, 2013 27 5 Cycles -7 Rounds per cycle- One round consists of a Power Clean to Front Squat to Push Press to Back Squat to Push Press (from back rack)
1 Max Attempt Double Unders Friday May 24, 2013 34
1k Row Friday May 24, 2013 34
Rope Climb, Sprint and Squat Cleans Thursday May 23, 2013 20 5 Rounds: 2 Rope Climbs 100 FT Sprint 4 Squat Cleans (185/115) 100 FT Sprint
3k Run/Row and Cindy Wednesday May 22, 2013 33 3k Run/Row Immediately followed by, 5 Rounds: 5 Pull Ups 10 Push Ups 15 Squats
2 Min Max Push Ups Tuesday May 21, 2013 34
Bear Crawl, Toes to Bar and Sled Push Monday May 20, 2013 38 10 Minute AMRAP: EMOTM 50 Foot Bear Crawl Max Toes To Bar *Workouts starts with the bear crawl ~ After Party ~ 10 Minute AMRAP: Partner 25m Sled Push (180/100)
Run and Max KB Swings Saturday May 18, 2013 7 20 min AMRAP: 400m Run Max KB Swings
The Chief Friday May 17, 2013 25 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Partner Up: Sled Push, Tuck Sit, Double Unders, Handstand Hold, Row and Plank Hold Thursday May 16, 2013 41 Partner Up: 5min AMRAP 100m Sled Push (empty) Tuck Sit Rest 2min 5min AMRAP 25 Double Unders2/1 Handstand Hold rest 2min 5min AMRAP 250m Row Plank Hold
Chest to Bar Pull Ups, Ring Dips and Double Unders Wednesday May 15, 2013 33 7 Rounds 10 Chest to Bar Pull Ups 7 Ring Dips 20 Double Unders
Partner Up: Run Sprints Tuesday May 14, 2013 49 FT: 3 Cycles: 8x100m Run Sprints rest 3 mins * partners will alternate rest/run every 100m sprint.
Wall Balls and OH Weighted Sit Ups Monday May 13, 2013 47 10 min AMRAP Wall Balls 20/14 OH Weighted Sit Ups 45/35 * Partners switch station at the top of every minute ** Score is total reps of each exercise
Cindy Saturday May 11, 2013 8 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Max Tire Flips Saturday May 11, 2013 8 Partner Up! 15 Minute AMRAP Max Tire Flips *One partner pushes sled 100m (90/50) while the other partner does max tire flips
Anniversary WOD 2.2 Friday May 10, 2013 20 Buy In: 20 Burpees 3 Rounds: 7 Shoulder to Overhead 135/95 10 Toes to Bar Cash Out: 100m Sled Push 90/50
Randy Thursday May 9, 2013 29 75 Power Snatch (75 lb)
Supine Rows and Ring Push Ups Wednesday May 8, 2013 33 7 Minute AMRAP: 5 Supine Rows 5 Ring Push Ups
Shoulder Press 5-5-5-5-5 @ 70% 1 RM Wednesday May 8, 2013 29
Tabata Hallow Rocks Wednesday May 8, 2013 29
Ki Hops and Burpees Tuesday May 7, 2013 42 FT: 100 Ki Hops 3 Burpees on top of every min
The Rodeo Monday May 6, 2013 34 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar facing burpees Rest 5 mins
Partner Up: Row Friday May 3, 2013 15 Row: 1000m x 2 750m x 2 500m x 2 250m x 2
Filthy Fifty Thursday May 2, 2013 36 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
Olympic Total Wednesday May 1, 2013 25 1 RM Snatch 1 RM Clean & Jerk 15 min to find each
Tabata Hollow Rocks and Plank Hold Intermixed Tuesday April 30, 2013 38
2x Max Plank Hold Tuesday April 30, 2013 38 2x Max Effort Plank Hold rest as needed
1 RM Deadlift Monday April 29, 2013 40
Diane Monday April 29, 2013 40 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
Snatches, OH Carry, Farmer's Carry, Burpees and Run Saturday April 27, 2013 6 Partner WOD: 5 Minute AMRAP 15 Snatches (95/65) 100m OH Carry 5 Minute AMRAP 200m Farmers Carry (55/35) *3 burpees every switch 5 Minute AMRAP 400m Run
5k Run or Big Daddy/5k Row Friday April 26, 2013 15
KB Swings and OH Weighted Sit Ups Friday April 26, 2013 36 7 min AMRAP: 5 KB Swings ( 70/55) 5 OH weighted Sit Ups
Kip Hops and Inverted Burpees Thursday April 25, 2013 29 For Time: 10-9-8-7-6-5-4-3-2-1 Kip Hops Inverted Burpees
1 RM Back Squat Wednesday April 24, 2013 36
Shoulder Press, Push Ups and Pull Ups Tuesday April 23, 2013 49 1RM Shoulder Pres Weighted Push Ups 5-5-3-3-1-1 3x Max Effort Pull Ups
Death by Cleans Monday April 22, 2013 43 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
O-Course Saturday April 20, 2013 11 20 min AMRAP
KBS w/ Burpees Friday April 19, 2013 22 FT: 150 KBS (55/35) * w/ Burpees EMOTM FB: 4 Burpees RX L2: 3 Burpees L3: 2 Burpees
3 RM Clean Thursday April 18, 2013 23
Double Unders and Singles Wednesday April 17, 2013 34 FT: L1 300 Double Unders L2 150 DU, 200 Singles L3 500 Singles
Wall Balls and Rope Climb Tuesday April 16, 2013 38 3 Minute AMRAP: 15 Wall Balls (20/14) 1 Rope Climb Rest 1 Minute Repeat for 5 cycles
Isabel Monday April 15, 2013 45 30 snatches for time 135/95
Isabel Monday April 15, 2013 45 30 snatches for time 135/95
Tire Flips, Rope Progressions and Farmers Carry Saturday April 13, 2013 13 Partner Up 20min AMRAP 6 Tire Flips 3 Rope Progressions 1 Farmers Carry 100m (fast) * 1st partner completes 1 round, then switch
Tabata Hell Friday April 12, 2013 19 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
Cleans and OH Weighted Sit Ups Thursday April 11, 2013 27 For Time: 2 Cleans (205/135) 20 OH Weighted Sit Ups 4 Cleans (185/125) 15 OH Weighted Sit Ups 6 Cleans (155/105) 10 OH Weighted Sit Ups 8 Cleans (135/95) 5 OH Weghted Sit Ups
Weighted Push Up 3-3-3-10-10 Tuesday April 9, 2013 38
Accumulate Tuesday April 9, 2013 38 50 Toes to Bar Partner Up 10 minute Sled Push (180/100)
Rancho Park Saturday April 6, 2013 7 1 x 800 m Run 2 x 400 m Run 6 x 100m Sprint
Open WOD 13.5 Friday April 5, 2013 28 4 min AMRAP: 15 Thrusters (100/65) 15 C2B Pull Ups * If you get 90+ reps then continued w/ 8 minutes time cap.If you get 180 reps continue w/12 min time cap and so on....
Metcon:Burpees Thursday April 4, 2013 27 For Time: 100 Burpees Rx
Get on The Board Day Wednesday April 3, 2013 35 Your choice WOD from the benchmark WODS on the leader board wall: Fran ~ Helen ~ Grace ~ The Rodeo & Round Up ~ Fight Gone Bad ~ 5k Run ~ Max Deadlift ~ Max Press ~ Max Back Squat ~ Max Snatch ~ Max Clean & Jerk ~ Bear Complex
Sled Push, Chest to Bar Pull Ups and Hand Release Push Ups Tuesday April 2, 2013 41 30 Minutes Mobility ~ then ~ Accumulate (not for time): 6 x 100m Sled Push (90/50) 30 Strict Chest-to-Bar Pull Ups 100 Hand Release Push Ups
Grace Monday April 1, 2013 36 For time: 30 Clean and Jerks (135/95)
Partner Up: Push Press, Box Jumps, OHS and C2B Pull Ups Saturday March 30, 2013 12 12 min AMRAP: 7 Push Press (95/65) 7 Box Jumps (30/24) 12 min AMRAP: 7 OHS (95/65) 7 C2B Pull Ups
Deadlift and Burpee Friday March 29, 2013 36 FT: 15-12-9 Deadlift Burpee * 5 minute time cap
Open Workout 13.4 Friday March 29, 2013 35 7 min AMRAP: 3 Clean & Jerk (135/95) 3 Toes to Bar 6 Clean & Jerk 6 Toes to Bar 9 Clean & Jerk 9 Toes to Bar 12 Clean & Jerk 12 Toes to Bar 15 Clean & Jerk 15 Toes to Bar ......
Bench Press 5-5-5-3-3-3-1-1-1 Thursday March 28, 2013 36
Row, HSPU and Abmat Sit Ups Wednesday March 27, 2013 29 Not for time: 5x250m Row 20 Strict HSPU 100 Abmat Sit Ups
SDLHP, Toes To Bar, BS, Double Unders and Hand Release Push Ups Tuesday March 26, 2013 41 FT: 10 SDLHP 115/75 20 Toes To Bar 30 BS 40 Double Unders 50 Hand Release Push Ups 40 DU's 30 BS 20 Toes To Bar 10 SDHP *20min time cap
Helen Monday March 25, 2013 50 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
13.3 - Wall Balls, Double Unders, and Muscle Ups Sunday March 24, 2013 1 AMRAP 12 minutes: 150 Wall balls (20# / 14# to 10' target) 90 Double-unders 30 Muscle-ups
Partner WOD: 5k Run Saturday March 23, 2013 11
The Rodeo and The Round Up Friday March 22, 2013 35 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
WOD Partner Up:Sled Push, Tuck Sit, Thursday March 21, 2013 36 Partner Up! 5 Minute AMRAP: 100m Sled Push (empty) Tuck Sit Rest 2 Minutes 5 Minute AMRAP: 25 Double Unders (2/1) Handstand Hold Rest 2 Minutes 5 Minute AMRAP: 250m Row Plank Hold *Partners alternate movement and static hold in every round. Score is total rounds of movements in each cycle added together.
WOD partner Up: Push Ups, Pull Ups and Push Press Wednesday March 20, 2013 42 3 Rounds: 2 min AMRAP Max Push Ups -then- 3 Rounds: 1 min AMRAP Max Pull Ups Finisher Tabata Push Press (45/35)
Partner Up: Run Sprints Tuesday March 19, 2013 47 FT: 3 Cycles: 8x100m Run Sprints rest 3 mins * partners will alternate rest/run every 100m sprint.
Wall Balls and OH Weighted Sit Ups Monday March 18, 2013 50 10 min AMRAP Wall Balls 20/14 OH Weighted Sit Ups 45/35 * Partners switch station at the top of every minute ** Score is total reps of each exercise
Run, OHS and Pull Ups Saturday March 16, 2013 10 Teams of 3 400m Run Max OHS 95/65 Max Pull Ups AMRAP 20 min
13.2 - Shoulder to Overhead, Deadlifts, and Box Jumps Friday March 15, 2013 27 10 minute AMRAP of: 5 Shoulder to overhead, 115 / 75 lbs 10 Deadlift, 115 / 75 lbs 15 Box jump, 24 / 20 inch
Targeted @ 13.2 Thursday March 14, 2013 25
Double Unders, Shoulder to Overhead and Toes to Bar Wednesday March 13, 2013 35 2 RFT: 100 Double Unders 50 Shoulder to Overhead 25 Toes to Bar
HSPU, Squats and Sprint Tuesday March 12, 2013 52 10 min AMRAP: 5 HSPU 20 Squats 100m Sprint
Partner Up: Sled Push, Tuck Sit, Double Unders, Handstand Hold, Row and Plank Hold Saturday March 9, 2013 18 Partner Up: 5min AMRAP 100m Sled Push (empty) Tuck Sit Rest 2min 5min AMRAP 25 Double Unders2/1 Handstand Hold rest 2min 5min AMRAP 250m Row Plank Hold
Skill & Mobility Today Friday March 8, 2013 19 30 Mins Mobility 30 Mins Skill Muscle Up Pull Up H.S. Walk H.S. Push Up Clean & Jerk Snatch P. Bars Rope Climb Burpee (skill-hollow/arch)
13.1 - Burpees and Snatches Thursday March 7, 2013 39 Proceed through the sequence below completing as many reps as possible in 17 minutes of: 40 Burpees 75 pound Snatch, 30 reps 30 Burpees 135 pound Snatch, 30 reps 20 Burpees 165 pound Snatch, 30 reps 10 burpees 210 pound Snatch, as many reps as possible
Double Unders and Lateral Jumps Wednesday March 6, 2013 42 FT: FB: 200 Double Unders L2: 100 Double Unders L1: 200 Lateral Jumps * 3 clean and Jerks 95/65 on the top of every minute
Ring Push Ups and V-ups Tuesday March 5, 2013 50 FT: 5-10-15-20-25 Ring Push Ups V-ups (scale w/ sit ups) *between ea exercise do 1 way P-bar walk. (scale w/ 5 straight leg or finish WOD w/ 12 bar walk)
5x3 Snatch Grif Push Press Monday March 4, 2013 48
5x2 Deadlift Monday March 4, 2013 48
Partner Cindy Saturday March 2, 2013 16 30 min AMRAP 5 pull-ups 10 push-ups 15 squats
2 RM Snatch Friday March 1, 2013 28
Skill Work Thursday February 28, 2013 31
Farmers Carry Wednesday February 27, 2013 29 FT: 800m Farmer's Carry (55/35) *Every time you drop the kettlebell, run inside and climb the rope
KBS, C2B Pull Ups and Box Jumps Tuesday February 26, 2013 44 30 KBS 55/35 30 C2B Pull Ups 30 Box Jumps 24/20 20 KBS 20 C2b Pull Ups 20 Box Jumps 10 KBS 10 C2B Pull Ups 10 Box Jumps *every 5 min run 100 m
KBS, C2B Pull Ups and Box Jumps Tuesday February 26, 2013 44 FT: 30 KBS55/35 30 C2B Pull Ups 30 Box Jumps 24/20 20 KBS 20 C2B Pull Ups 20 Box Jumps 10 KBS 10 C2B Pull Ups 10 Box Jumps
HSPU and Front Squats Monday February 25, 2013 43 10 min AMRAP 5 HSPU 10 Front Squats (95/65)
WOD #3 Saturday February 23, 2013 22 FT: 4 x 250m Row Sprints (score is slowest time)
WOD #2 Saturday February 23, 2013 22 FT: Buy In: 20 Burpees 3 Rounds: 7 Shoulder to Overhead (135/95) 10 Toes to Bar Cash Out: 100m Sled Push (90/50)
WOD #1: 1 RM Clean Saturday February 23, 2013 23
Skill Day! Friday February 22, 2013 18
The Chief Wednesday February 20, 2013 26 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Bench Press 5-5-5-5-5 and Weighted Chin Ups 3-3-3-3-3 Tuesday February 19, 2013 30
Team WOD: Run, Pull Ups, Push Ups and Sit Ups Saturday February 16, 2013 11 Teams of 3: Run 800m 150 Pull Ups 300 Push Ups 450 Sit Ups Run 800m * 2 People working at a time
Open WOD 12.4 Friday February 15, 2013 25 AMRAP 12 mins: 150 wallballs 90 double unders 30 muscle ups
12.5: Thrusters and Chest To Bar Thursday February 14, 2013 32 7 Minute AMRAP 3 Thrusters 100/65 3 Chest to Bar Pull Ups 6 Thrusters 6 C2B 9 Thrusters 9 C2B 12 Thrusters 12 C2B 15 Thrusters 15 C2B . . . . .
12.1: Burpees Wednesday February 13, 2013 28 7 min AMRAP: Burpees * Touch a target 6" above max reach each jump
4x250m Row Sprints Wednesday February 13, 2013 28
12.2 Tuesday February 12, 2013 35 10 min AMRAP 30 Snatch 75/45 30 Snatch 135/75 30 Snatch 165/100 As many Snatch as Possible 210/100
Burpees, Shoulder To Overhead, Toes To Bar and Sled Push Monday February 11, 2013 41 FT: 20 Burpees then: 3 Rounds 7 Shoulder To Overhead 135/95 10 Toes To Bar Then 100m Sled Push 180/100
OBSTACLE COURSE!! Saturday February 9, 2013 17 20 minute AMRAP
CFG Open WOD 11.5 Friday February 8, 2013 32 AMRAP 20 Minutes: 5 Cleans (145/100) 10 Toes to Bar 15 Wall Balls (20/14)
CFG Open WOD 11.4 Thursday February 7, 2013 35 AMRAP 10 Minutes: 60 Bar Facing Burpees 30 OHS (120/90) 10 Muscle Ups
CFG Open WOD 11.3 Wednesday February 6, 2013 22 AMRAP 5 Minutes: Squat Clean & Jerk (165/110)
CFG Open WOD 11.2 Tuesday February 5, 2013 45 AMRAP 15 MINUTES: 9 Deadlift (155/100) 12 Hand Release Push Ups 15 Box Jumps (24"/20")
CFG Open WOD 11.1 Monday February 4, 2013 41 Complete as many Rounds and Reps as possible in 10minutes of: 30 double unders 15 power snatches (75/55)
Front Squats, V Ups, Bar Facing Burpees and Hand Release Push Ups Saturday February 2, 2013 16 10min AMRAP: 3 Front Squats (155/105) 6 V Ups 9 Bar Facing Burpees rest 5min 2min AMRAP: Hand Release Push Ups
100 Burpee Pull-Ups Friday February 1, 2013 23
Snatch Complex Wednesday January 30, 2013 29 Power Snatch Snatch Balance Overhead Squat
Double Unders, Inverted Burpees and Sled Push Tuesday January 29, 2013 36 10 Min AMRAP: Double Unders *EMOTM 3 Inverted Burpees then 10 Min AMRAP 25 Meter Sled Push(200/120) *Team of 3
Elizabeth Monday January 28, 2013 41 21-15-9 Clean 135 lbs Ring Dips
Skill Test Saturday January 26, 2013 15 1) 25 Double Unders (UB*) 2) P- Bar Walk 3) 3 Squat Snatches (95/65) (UB*) 4) 20m SledPush (270/150) 5) 100m Sprint 918/22sec) 6) SoftBall Throw (150/100pt) 7) Rope Climb 8) Broad Jump (95/75) 9) Medball Toss (15/10A) 10) C2B Pull Ups (5/2) (UB) 11) 5sec Handstand Hold 12) Muscle Up 13) 10sec L- Sit 14) Cartwhell (accuracy) 15) 15 KBS (55/35)(UB) * unbroken
12.3 Friday January 25, 2013 23 18 min AMRAP: 15 Box Jumps, (24"/18") 12 Push Press (115/75) 9 Toes to Bar
Skill A and Skill B Thursday January 24, 2013 17 EMOTM for 20 min Even minutes Skill A Odd minutes Skill B *Pick two skills (A&B). For each skill pick a Weight/ and a numders of reps
Jackie Wednesday January 23, 2013 32 For time: 1000 Meter Row 50 Thrusters (45/33 lb. barbell) 30 Pull-Ups
Tabata: Kettlebell Swings, Sit Ups and Plank Hold Tuesday January 22, 2013 51 Kettlebell Swings (55/35) Sit Ups Plank Hold
1-100m Sprint Tuesday January 22, 2013 51 EMOTM for 10 minutes 1-100 meter Sprint
Bar Facing Burpees, Overhead Squats and Muscle Ups Monday January 21, 2013 32 FT: 60 bar facing burpees 30 overhead squats (115/80) 10 muscle ups
Tabata Hell Saturday January 19, 2013 12 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
5K Row Thursday January 17, 2013 38
Nasty Girls Wednesday January 16, 2013 31 3RFT: 50 air squats 7 muscle ups 10 hang power cleans (135/95)
Behind The Neck Push Jerk 8x3 Tuesday January 15, 2013 50
Tabata Ring Rows Tuesday January 15, 2013 50
Toes To Bar, Power Snatches and Wall Balls Monday January 14, 2013 48 5 Rounds for time 10 Toes To Bar 10 Power Snatches 75/55 10 Wall Balls 20/14
Med Ball Cleans and Burpees Tuesday January 8, 2013 50 FT: 21-15-9 med ball cleans (20/14) (30+) burpees
3x800m Run Monday January 7, 2013 47
Push Press 3-3-3 Saturday January 5, 2013 25
Push Jerk 3-3-3 Saturday January 5, 2013 25
Front Squats and Double Unders Saturday January 5, 2013 23 5 RFT: 7 Front Squats 135/95 *Double Unders *FB 50 L2-25 L1-15 * One partner complete round while the other rests
Shoulder Press 3-3-3 Friday January 4, 2013 25
Handstands Push Ups, Deadlifts, Wall Balls and Run Thursday January 3, 2013 33 AMRAP 10 min 5 Handstands Push Ups 10 Deadlifts 185/135 15 Wall Balls 20/14 100m Run on even minutes (0,2,4,6,8)
Overhead Squats and Kipping Pull Ups Wednesday January 2, 2013 31 FT: 21-15-9 Overhead Squats 95/65 Kipping Pull Ups
Row, KBS, Thrusters and Box Jumps Tuesday January 1, 2013 12 Teams of 5: 3 Cycles 250m Row 20 KBS 55/35 10 Thrusters 115/75 15 Box Jumps 24/18 Rest
Sled Push Monday December 31, 2012 31 Teams of 3: 12 min AMRAP: 25m Sled Push * One person must be in a plank hold at all time
Body Weight Deadlifts, Rope Climb, Plate Carry and Burpees Friday December 28, 2012 22 5 RFT: 5 Body Weight Deadlifts 1 Rope Climb 100m Plate Carry 45/25 50 Burpees
Snatch 2x10 Thursday December 27, 2012 24
Karen Wednesday December 26, 2012 21 150 Wall Ball Shots (20/14)
Tabata: V-Ups and Plank Hold Wednesday December 26, 2012 21
12 Days of Christmas Monday December 24, 2012 26 100m Sprints Tire Flips OHS (PVC) Push Ups Box Jumps Pull Ups Ring Dips MB Slams KBS Sit Ups Walking Lunges Burpees 45 min time cap
The Devils Dozen Friday December 21, 2012 26 12 min AMRAP 6 KBS 55/35 6 Ring Dips 6 Tire Flips
30 Minutes Mobility and 30 minutes Skill Work Thursday December 20, 2012 24
Clean and Jerk 2-2-2-2-2-2-2-2-2-2 Wednesday December 19, 2012 25
Filthy 50 or Dirty 30 Tuesday December 18, 2012 45 FT:(35min time cap) 50 Box Jumps 24/20 50 Jumping Pull Ups 50 KBS (35) 50 Walking Lunges 50 Knees To Elbows 50 Push press (45) 50 Good Mornings (45) 50 Wall Balls 20/19) 50 Burpees 50 Double Unders
Hang Cleans and Push Ups Monday December 17, 2012 39 5 Rounds for time: 5 Hang Cleans 135/95 10 Push Ups (fest on a Medball)
Black Friday Gone Bad Friday November 23, 2012 23 3 Rounds: 1 minute @ ea Station Punch Buddies Partner M-Ball Sit Ups Medball Cleans Ptn. Toss Over D. Push Ups * Working Amrap or ea station for 1 min. Score is total reps for all 3 Rounds * 1 minute rest between rounds
1 Mile Run Friday November 23, 2012 23
Double Unders, P-Bar, Squat Snatch, Tire Flips, Sprint, Softball Throw, Rope Climb, Broad Jump, M-Ball Toss, C2B Pull Ups Unbroken, HS Hold, Muscle Up, Ring Static, Cartwheel and KB Swings Friday November 23, 2012 11 1) Double Unders,(25 unbroken) 2) P-Bar 3) Squat Snatch 3 cons. (95/65) 4) Tire Flips 20/14 flips 5) 100m Sprint 18/22 seconds 6) Softball Throw (150/100Ft) 7) Rope Climb (1 climb) 8) Broad Jump 95/75 inches 9) M-Ball Toss - Target in wall 10) C2B Pull Ups Unbroken 5/2 11) HS Hold, Muscle Up 1 13) Ring Static 10 sec 14) Cartwheel (accuracy) 15) KB Swings (15 swings) 55/35
Big Daddy Thursday November 22, 2012 20 Run or Row 5K
1RM Clean DL 1-1-1-1-1 Wednesday November 21, 2012 33
Tabata: HS Hold and Plank Hold Wednesday November 21, 2012 33 Tabata Plus! Handstand Hold Plank Hold Plus = Extra rounds completed until failure after the normal 8th round of Tabata.
Rope Climb and P-Bar Walk Tuesday November 20, 2012 29 10 Minute AMRAP: 1 Rope Climb 1 P-Bar Walk
3 x 1RM Plate Carry Tuesday November 20, 2012 29
Squat, Sky Pokers and Hollow Rock Monday November 19, 2012 38 3 Rounds of Tabata: Squats Sky Pokers Hallow Rocks *Intermixed
3x2 min Plank Carry Friday November 16, 2012 27
Death By Burpees Friday November 16, 2012 18 min 1 = 1 burpee min 2 = 2 burpees till failure
Run and OH Squats Thursday November 15, 2012 27 6 Minute AMRAP: 800m Run AMRAP OH Squats (95/65) *starts with the 800 meter run, finish the clock with max # OHS.
6 Pack By Christmas Wednesday November 14, 2012 24 FT: 10 Parkours 100 Hallow Rocks 50 Get Ups
Murph or Half Murph Monday November 12, 2012 35 FT: 1 mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run 500m Row 50 Ring Rows 50 Push Ups 50 Air Squats 500m Row or Half Murph 800m Run 50 Pull Ups 100 Push Ups 150 Air Squats 800m Run
Partner Up: Clean & Jerk, Pull Ups and Row Saturday November 10, 2012 10 FT: 50 Clean & Jerk (135/95) 100 Pull Ups 500m Row (partner #1) 500m Row (partner #2)
Kip Hops, Muscle Ups and Plate Carry Thursday November 8, 2012 23 FT: 2 Kip Hops 5 Muscle Ups 4 Kip Hops 4 Muscle Ups 6 Kip Hops 3 Muscle Ups 8 Kip Hops 2 Muscle Ups 10 Kip Hops 1 Muscle Up -then- 5x100m Plate Carry (25/10)
Shoulder Press 5-5-5-5-5 Thursday November 8, 2012 24
Awkward Grace Wednesday November 7, 2012 27 FT: 45 Plate C & Js (45/25)
Gangbangers, OH Static Carry, Sled Drive, Row Sprints and Tire Flips Saturday November 3, 2012 7 3 min AMRAP: Gangbangers (2ft./1ft.) 50 m OH Static Carry (95/65) 50 m Sled Drive (90/50) 250 m Row Sprints 10 Tire Flips Rest 2 min between Amraps
1 RM Deadlift Friday November 2, 2012 19
Partner Up: Snatch and Clean Friday November 2, 2012 19 Partner Up: 2-4-6-8-10/10-8-6-4-2- Snatch (95/65) Clean (135/95) *Switch bars at the halfway point
3 RM: SP and Push Up Thursday November 1, 2012 22 3 RM: SP(95/65) Push Up(25/feet)
Partner Pull Up Ladder Thursday November 1, 2012 22 Partner Pull Up Ladder 1-2...10-10....2-1 Alternate sets
Tabata Hell Wednesday October 31, 2012 14 Tabata Handstand Hold Tabata Ring Static Hold Tabata Hollow Hold Tabata Plank From Elbows Tabata Plank From Hands Score is total amount of Rounds completed
1 RM Shoulder Press Tuesday October 30, 2012 34
Inverted Burpees and Run Tuesday October 30, 2012 34 3 RFT: 25 Inverted Burpees 400m Run
1 RM Back Squat Monday October 29, 2012 31
Rope Climb and DL Monday October 29, 2012 31 3 min AMRAP: 1 Rope Climb 5 DL @ 65% 1 RM
Grace Saturday October 27, 2012 11 For time: 30 Clean and Jerks (135/95)
Tabata From Hell Saturday October 13, 2012 9 Static hold rings Static HS hold Hallow hold Plank hold (push up) Plank hold (elbows) 1Pt. for each round complete 40 total points, No rest between tabatas
Push Ups, V Ups, Ring Rows and Air Squats Saturday October 13, 2012 3 AMRAP 10 min 5 Push Ups 7 V Ups 9 Ring Rows 11 Air Squats
Death by Cleans Friday October 12, 2012 6 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
3RM Farmer's Carries Friday October 12, 2012 6 3 Max Effort Farmer's Carries (55/35)
1 RM Clean Thursday October 11, 2012 25
Ring Dips and Pul Ups Thursday October 11, 2012 25 10 min AMRAP 5 Ring Dips 10 Pull Ups
SP and BS Wednesday October 10, 2012 22 3 Max Efforts: SP (115/75) FB - (95/65) L2 - Any Load L1 BS (185/105) FB (155/85) L2 - Any Load L1
Overhead Squat, V Ups and Kip Hops Tuesday October 9, 2012 34 FT: 21-15-9 Overhead Squat 95/65 V Ups Kip Hops
Frandy Monday October 8, 2012 40 FT: 21 Snatches 75/55 42 Clapping Defecit Push Ups 15 Snatches 30 Clapping Defecit Push Ups 9 Snatches 18 Clapping Defecit Push Ups
BS @ 75% 5x5 Friday September 28, 2012 16
Max Pull Ups and Row Friday September 28, 2012 16 3 Rounds: Max Pull Ups Row 800m (for time) * Score is slowest row and lowest # of pull ups. Rest 2 mins between rounds.
Farmers Carry Friday September 28, 2012 16 FT: 800m Farmer's Carry (55/35) *Every time you drop the kettlebell, run inside and climb the rope
Cleans, Deadlifts, Max Farmers Carry and FB Squat Cleans Tuesday September 25, 2012 38 FT: 30 Cleans 135/95 Deadlifts @ top at every min then: 3x Max Farmers Carry FB Squat Cleans
2min ME Clean & Jerk Monday September 24, 2012 42
Med Ball Cleans and Push Ups Monday September 24, 2012 42 AMRAP 10 mins: 7 Med Ball Cleans 7 Push Ups (feet over ball)
Partner WOD: FGB Style Saturday September 22, 2012 9 FGB Style: partner ball toss partner deadlifts (315/225) partner burpees partner sit ups partner supine row
1 RM Deadlift Friday September 21, 2012 14
Back Squats, Jerks and Bar Push Ups Friday September 21, 2012 14 FT: 21-15-9 back squats (135/95) jerks (135/95) bar push ups
1RM Bench Press Thursday September 20, 2012 31
Tabata Push Ups Thursday September 20, 2012 31
Run, Cleans and Pull Ups Wednesday September 19, 2012 23 3RFT: run 400m 21 cleans (95/65) 12 pull ups *hand stand pull ups
Max Height Box Jump Tuesday September 18, 2012 43
Cindy Tuesday September 18, 2012 43 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
1 RM Back Squat Monday September 17, 2012 40
1 RM Shoulder Press Monday September 17, 2012 40
100 Med Ball Clean and Tosses Monday September 17, 2012 40 FT: 100 Med Ball Clean and Tosses (20/14) On the top of every minute, do: FB: 3 burpees L2: 2 burpees L1: 1 burpee
Partner WOD: Partner Sit Ups, Partner Push Ups, Partner In-n-Outs and Partner Sprint Saturday September 15, 2012 11 3min AMRAP, 1min rest: partner sit ups (sets 3) partner push ups (sets 3) partner in-n-outs (sets 2) partner 50m sprint (set1)
3RM Box Jumps Friday September 14, 2012 20 3 Max Effort Box Jumps (24/18)
3RM Farmer's Carries Friday September 14, 2012 20 3 Max Effort Farmer's Carries (55/35)
Kettlebell Swings, Pull Ups and Shoulder Press Thursday September 13, 2012 31 10min AMRAP: 5 kettlebell swings (55/35) 7 pull ups 5 shoulder press &75/45)
Partner WOD: 5k Row Wednesday September 12, 2012 30 *One person holds plank while the other is rowing
Partner WOD: Med Ball Toss and Push Ups/Air Squats Saturday September 8, 2012 11 20 min AMRAP 100m Partner WOD: Med Ball Toss and Push Ups/Air Squats
Grace Friday September 7, 2012 26 For time: 30 Clean and Jerks (135/95)
Deadlift 5-5-3-3-1-1 Friday September 7, 2012 26
Shoulder Press 5-5-3-3-1-1 Thursday September 6, 2012 27 Accumulation Work FB 10x10m Handstand Walk L2 16x20 sec Hanstand Hold w/ 10 sec each 3 max effort OH Static Holds FB Challenge of the month on dumbell bars L2 6x Max Effort ring static holds L1 3x Max effort ring static hold
DL, Burpees and Farmers Carry Wednesday September 5, 2012 33 5RFT: 5 DL 225/135 10 Burpees Finisher 100m Farmers Carry FB 55/35 L2 45/25 L1 any load
Tyler Special Tuesday September 4, 2012 43 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
The Rodeo and The Round Up Monday September 3, 2012 22 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
Tabata Snatch, Tabata Sky Pokers and Tabata Sit Ups Sunday September 2, 2012 23 Tabata Snatch Tabata Sky Pokers FB Rxd L1 Supported Tabata V Ups FB V Ups L1 Sit Ups
OHS 5-5-3-3-1-1 Saturday September 1, 2012 7 Accumulate: FB 6 HS walks 10m L2 8 HS holds (20sec) L1 10 HS holds (10sec) then... FB Challenge of Month L1 Ring/P static hold (8x20sec) then... Farmer's Carry 5 x 100m FB 55/35 L2 45/25 L1 Any load
Double Annie Friday August 31, 2012 18 FT: L2: 200 double unders 200 sit ups L1: Annie 50-40-30-20-10 double unders sit ups 100-80-60-40-20
5k Run or Row Thursday August 30, 2012 23
BS 5-5-3-3-1-1 Wednesday August 29, 2012 23
Angie Tuesday August 28, 2012 35 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Kettlebell Swings and Burpees Monday August 27, 2012 37 FT: 150 Kettlebell Swings 55/35 L1 2 Burpees on top each min L2 3 " Fb 4 "
Fight Gone Bad Saturday August 25, 2012 10 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Cleans, Shoulder to OH and V-Ups Friday August 24, 2012 18 21min AMRAP: 3 cleans (155/105) 3 shoulder to OH (155/105) 7 v-ups
Overhead Squat 1-1-1-1-1 Thursday August 23, 2012 36
Front Squat 1-1-1-1-1 Thursday August 23, 2012 36
Back Squat 1-1-1-1-1 Thursday August 23, 2012 36
Sprint and Row Wednesday August 22, 2012 21 20min AMRAP: 100m sprint L1 row 100m L2 row 150m FB row 200m FB row 250m Start with either the run or row, complete the work set within the min for a point. Alternate each min as many poinsts as possible, 20 max
Pull Ups, Push Ups and Double Unders Tuesday August 21, 2012 42 10RFT: 5 pull ups 10 push ups 15 double unders
Deadlift 3-3-3-3-3 Monday August 20, 2012 42
Death by Pull Ups Monday August 20, 2012 42
Partner Situps Friday August 17, 2012 40 3 Rounds: 2 min AMRAP Partner Sit Ups * 1 minute rest between rounds
Weighted Push Ups 3-3-3-3-3 Friday August 17, 2012 18
300 Double Unders Friday August 17, 2012 18
Bent Over Row 3-3-3 Friday August 17, 2012 18
Clean & Jerks, Toes to Bar and Burpees Friday August 17, 2012 29 FT: 10 Clean & Jerks 155/105 20 Toes to Bar 30 Burpees
Split Jerk 3-3-3-3-3 Thursday August 16, 2012 29
GHD Sit Ups, Strict Pull Ups, Muscle Ups and P Bar Holds Wednesday August 15, 2012 19 Accumulate: -Level 1 5x10 GHD Sit Ups 30 Strict Pull Ups 5x30 sec P-bar Hols -Level 2 5x15 GHD Sit Ups 20 Banded Muscle Ups 10 P-bar Walks -Firebreather 5x20 GHD Sit Ups 10 Muscle Ups "P-bar Challenge" 5 Dips - 1 Walk -4 Dips 1 Walk -3 Dips - 1 Walk 2 Dips - 1 Walk - 1 Dip - 1 walk
3x300 Meter Shuttle Run Tuesday August 14, 2012 40
Partner WOD: P-Bar Walk, Bear Crawls and Pull Ups Monday August 13, 2012 32 AMRAP 3min: 1 P-Bar Walk (5ring dips) 2 Bear Crawls 10 Pull Ups * One partner holds OH bottom 135/95. Split hold at all times 3 cycles, 2 min resr
Partner WOD: Roll and Box Jumps Saturday August 11, 2012 4 AMRAP 5 min: 3 Partner in-n-out Roll 50m 10 Box Jumps (on tire) Roll 50m Rest 2 mins 3 cycles (one partner must plank at all times)
Practice/Make-Up Day Friday August 10, 2012 23
Helen or Lake Helen Thursday August 9, 2012 34 Helen 3RFT: 400m run 21 kettlebell swings (55/35) 12 pull ups or Lake Helen 3RFT: 400m row 21 kbs (55/35) 12 pull ups
Max Split Jerk Wednesday August 8, 2012 23
Push Ups and Sit Ups Wednesday August 8, 2012 23 2min AMRAP: push ups x 3 2min AMRAP: sit ups x 3 1min rest
Clean Max Tuesday August 7, 2012 45
Cleans, Bar Facing Burpees, Thrusters and Front Lunges Tuesday August 7, 2012 45 FT: 3 cleans 135/95 5 bar facing burpees 3 thrusters 135/95 5 bar facing burpees 3 front lunges 135/95 5 bar facing burpees 3 cleans 5 bar facing burpees 3 thrusters 5 bar facing burpees 3 front lunges 50 bar facing burpees
Partner WOD: 31 Heroes Monday August 6, 2012 46 31 Minutes: 8 thrusters (155/105) 6 rope climbs 11 box jumps (30/24) One partner performs the work above while the other runs 400m with the med ball. Once the runner returns, the partner switch.
Practice/Make-Up Day Friday August 3, 2012 17
Filthy Fifty Thursday August 2, 2012 34 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
Shoulder Press 3-2-1-1 Wednesday August 1, 2012 17
Push Press 3-2-1-1 Wednesday August 1, 2012 17
Push Jerk 3-2-1-1 Wednesday August 1, 2012 17
Tabata: Push Ups, Sky Pokers and Squats Wednesday August 1, 2012 17
Max Power Clean Tuesday July 31, 2012 35
Run and Double Unders Tuesday July 31, 2012 37 FT: run 5k 100 double unders
1 RM Squat Clean Monday July 30, 2012 35
Max Jerk Monday July 30, 2012 35
Tabata Clean & Jerks Monday July 30, 2012 35 Tabata Clean & Jerks (135/95)
Grace Saturday July 28, 2012 31 For time: 30 Clean and Jerks (135/95)
Practice/Make-Up Day Friday July 27, 2012 26
Double Unders and Row Sprints Thursday July 26, 2012 35 1. 300 Double Unders for time 2. 5x500m row Sprints *Post slowest time & fastest *1 min rest between
KB Snatch, KB Swings and Farmers Carry Thursday July 26, 2012 36 12 min AMRAP: 5 Each Arm KB Snatch 55/35 10 KB Swings 50m Farmers Carry
Push Ups, Burpees and Pull Ups Thursday July 26, 2012 34 AMRAP 20 minutes: 5 Push Ups 7 Burpees 7 Pull Ups
1 RM Shoulder Press Thursday July 26, 2012 34
1 RM Deadlift Wednesday July 25, 2012 35
Turkish Get Up 5-5-3-3-1-1 Tuesday July 24, 2012 36
1 RM Back Squat Monday July 23, 2012 31
Practice/Make-Up Day Friday July 20, 2012 21
Max Push Ups, Max Pull Ups and Max Snatches Tuesday July 17, 2012 26 3 Attempts: max push ups max pull ups max snatches (95/65)
Practice/Make-Up Day Friday July 13, 2012 18
2x5 Front Squat @ 90% of 1RM Thursday July 12, 2012 34
10min Clean Ladder Thursday July 12, 2012 34 -Starting @ 95/65 complete 1 clean each 30 seconds for 10 minutes. -Increase weight by 10 pounds each 30 second interval (95,105,115 etc..) -If you reach your max clean continue @ that weight for the remainder of this time -If you begin to fail, drop weight in 10 pounds increments
Death by Double Unders Wednesday July 11, 2012 30 Complete 10 double unders the 1st min, 12 the 2nd min and so on until failure. Once you fail complete as many singles as possible the following minute.
Snatches, Chest to Bar Pull Ups and Run Tuesday July 10, 2012 42 3RFT: 8 snatches (115/75) 7 chest to bar pull ups 400 meter run
Rope Climb and Shoulder to Overhead Monday July 9, 2012 42 5RFT: 1 rope climb 5 shoulder to overhead (135/95)
Shuttle Sprint and Run Monday July 9, 2012 42 FT: 300 yd shuttle sprint run to 50 yd and back run to 100 yd and back
Run, Hand Release Push Ups, V Ups and Jumping Squats Saturday July 7, 2012 11 For Time: run 3k 5 rounds: 5 hand release push ups 10 v ups 15 jumping squats
Max Broad Jump Thursday July 5, 2012 29
Bear Complex Thursday July 5, 2012 29 30 Reps for time (155/75lb) of: 1 round of bear complex 1. clean squat/pc + front squat 2. press 3. back squat 4. behind the rack press
Run and Snatches Tuesday July 3, 2012 35 3RFT: 800m run 10 snatches (135/95)
Nasty Girls Monday July 2, 2012 37 3RFT: 50 air squats 7 muscle ups 10 hang power cleans (135/95)
Partner WOD: OH Static Hold, Pull Ups, DL Static Hold and V- Ups Saturday June 30, 2012 18 AMRAP 7 min: OH Static Hold 95/65 Pull Ups (reps) rest 2min AMRAP 7 min DL Static Hold V- Ups (reps)
Practice/Make-Up Day Friday June 29, 2012 23
Row and Run Thursday June 28, 2012 34 AM "P" AP 10 minute: 200m row 200m run *switch stations each minute **each minute you complete task score 1 point for that round -Rest 1 minute
Max Plank Hold Thursday June 28, 2012 34
Filthy Fifty Wednesday June 27, 2012 31 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
The Rodeo and The Round Up Monday June 25, 2012 47 AMRAP 10 mins: 3 clean & jerks (135/95) 6 pull ups 9 bar-facing burpees 0 Rest 2 mins then.. The Round Up FB - HSPUs (2 min amrap) L2 - HS Hold (every 10 sec = 1 pt) L1 - OH Static Hold (") Score is total # of reps and either FB, L2 or L1
Practice/Make-Up Friday June 22, 2012 19 *FS @ 75% 4x5 Clean Max Snatch Max Deadlift @ 75% 4x5 Muscle Up Skill
Row and Wall Balls Thursday June 21, 2012 45 5 min AMRAP 250m Row 15 Wall Balla
Clean & Jerk and Box Jumps Thursday June 21, 2012 45 5 min AMRAP: 5 Clean & Jerks 135/95 5 Box Jumps 30"/24"
Double Unders and Push Ups Thursday June 21, 2012 45 5 Min Amrap: 25 Double Unders 10 Push Ups
Run, Overhead Static Hold @ Bottom of Squat and Overhead Static Hold Standing Thursday June 21, 2012 38 FT: Run 1Mile then: Accumulate 1 min of each: -Overhead Static Hold @ Bottom of Squat -Overhead Static Hold Standing then: Run 1Mile *start runs & static holds as a group
Kip Hops, Ninja Ups and Ring Dips Wednesday June 20, 2012 31 7 min AMRAP: 5 Kip Hops (box jumps) 3 Ninja Ups (get-ups) 5 Ring Dips
MBC, V-Ups and Medball Slams Monday June 18, 2012 42 FT: 21-15-9 MBC 20/14 V-Ups Medball Slams 20/14
Run 5k or Big Daddy Saturday June 16, 2012 13
Practice/Make-Up Day Friday June 15, 2012 14
Air Force WOD Thursday June 14, 2012 34 FT: 20 thrusters 20 sumo deadlift high pull 20 push press 20 overhead squats 20 front squats *use same bar for all movements (95/65) *@ the hop of every minute complete 4 burpees
Deadlifts and Burpees Wednesday June 13, 2012 38 5RFT: 5 deadlifts (225/155) 10 burpees
Max Toes to Bar Tuesday June 12, 2012 42 12minute AMRAP: max toes to bar *@ the top of each min bear crawl to wall & back
Karen Monday June 11, 2012 34 150 Wall Ball Shots (20/14)
Hope Saturday June 9, 2012 16 3 Rounds: Burpees Snatch Box Jumps Thruster C2B Pull Ups
1 RM Deadlift Thursday June 7, 2012 44
Partner WOD: Tire Flips, Burpee Jump Thrus on Tire Thursday June 7, 2012 44 AMRAP 3 Minutes: 10 Tire Flips 10 Tire Jump/Burpee *Rest 1 min & repeat for 5 cycles
Tabata Wednesday June 6, 2012 32 Complete 8 tabata rounds of each exercise before moving to the next: Double Unders Sky Pokers Hang Power Cleans Double Unders 45/35 *Score is lowest # of each round
1 RM Shoulder Press Tuesday June 5, 2012 49
Nancy Tuesday June 5, 2012 49 5 Rounds 400m run 15 Overhead Squats (95/65)
Inverted Burpees, Pull Ups and Burpees Monday June 4, 2012 43 3RFT: 15 inverted burpees 15 pull ups 15 burpees
Practice/Make-Up Day Sunday June 3, 2012 20
Partner WOD: Sprint and Ball Slams Saturday June 2, 2012 12 AMRAP 3min -Sprint 100m -15 Ball Slams * One partner completes a whole Round while the other rests then rotate Rest 1 min + repeat totalling 5 cycles
1 RM Deadlift Friday June 1, 2012 20
Double Unders and Snatch Thursday May 31, 2012 39 FT: 50 Double Unders #seated 3 Snatch (135/95)(115/75) 50 Double Unders 3 Snatch (135/95)(115/75) 50 Double Unders 6 Snatch (115/75)(95/55) 50 Double Unders 6 Snatch (115/75)(95/55) 50 Double Unders 9 Snatch (95/55)(75/35) 50 Double Unders 9 Snatch (95/55)(75/35) *30 min time cap
Grace w/ a Twist Wednesday May 30, 2012 47 FT: 30 Clean & Jerks (135/95) *3 Bar Facing Burpees at the top of every minute
1 RM Shoulder Press Wednesday May 30, 2012 26
Helen Wednesday May 30, 2012 26 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
1 RM Back Squat Tuesday May 29, 2012 47
Trevor Monday May 28, 2012 26 FT: 300 Pull-ups 400 Push-ups 500 Sit-ups 600 Air Squats *team of 4, 2 people wprk, 2 rest
Partner Up: Walking Lunges, Shoulder to OH Saturday May 26, 2012 11 Amrap 20: 50 walking lunges AMRAP shoulder to OH (135/95) *score is rounds + reps
Practice/Make-Up Day Friday May 25, 2012 26
Rope Climb, Push Ups, Squats and Run Thursday May 24, 2012 40 FT: 1 rope climb (3 progress) 15 push-ups 15 squats 2 rope climbs 800m run 2 rope climbs 15 squats 15 pus-ups 1 rope climbs
Donkey Kong Wednesday May 23, 2012 1 21-15-9 for time: Burpees KB Swings (55/35) Box Jumps (24/18) *Must climb stairs once after completing each movement.
Push Ups, Ring Rows and Air Squats Tuesday May 22, 2012 4 AMRAP 10mins: 5 push ups 10 ring rows 15 air squats
3RM Ring Dip Tuesday May 22, 2012 55
Black Jack Tuesday May 22, 2012 55 FT: 20 push ups 1 sit up 10 push ups 2 sit ups ... 1 push up 20 sit ups
3RM Ring Dip Tuesday May 22, 2012 55
Black Jack Tuesday May 22, 2012 55 FT: 20 push ups 1 sit up 10 push ups 2 sit ups ... 1 push up 20 sit ups
Wall Balls, Toes to Bar and Muscle Ups Tuesday May 22, 2012 48 FT: 60 wall balls 30 toes to bar 10 muscle ups (30 pull ups + 30 press)
Wall Balls, Toes to Bar and Muscle Ups Tuesday May 22, 2012 47 FT: 60 Wall Balls 30 Toes to Bar 10 Muscle Ups (30 pull-ups - 30)
3RM Supine Ring Rows Monday May 21, 2012 55
3RM Supine Ring Rows Monday May 21, 2012 55
Run, Push Press, Pull Ups and Air Squats Saturday May 19, 2012 13 FT: 3k Run then immediately complete 3 Rounds: 10 push press (115/75) 10 pull ups 15 air squats
1 RM Deadlift Saturday May 19, 2012 4
Practice/Make-Up Day Friday May 18, 2012 25
1RM Pull Ups Thursday May 17, 2012 43
Row and Shoot Thru's Thursday May 17, 2012 43 21-15-9 for time: row for calories shoot thrus
1RM Pull Ups Thursday May 17, 2012 43
Row and Shoot Thru's Thursday May 17, 2012 43 21-15-9 for time: row for calories shoot thrus
Deadlifts and Double Unders Wednesday May 16, 2012 30 3RFT: 15 deadlifts (225/135) 100 double unders
Fran Tuesday May 15, 2012 41 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Partner WOD: V-ups, Clapping Push Ups and Sprint Tuesday May 15, 2012 44 20min AMRAP: 10 v-ups 5 clapping push ups 50m sprint *One partner rests while other completes a round
1 RM Back Squat Monday May 14, 2012 41
Partner WOD: Cleans, Box Jumps and Medball Carry Saturday May 12, 2012 16 AMRAP 20mins: 3 cleans (135/95) 5 box jumps (24/18) 50m medball carry *One partner completes the round while the other rests, switch upon competion
1 Mile Run Friday May 11, 2012 36
Practice/Make-Up Day Friday May 11, 2012 21
Tabata Double Unders Thursday May 10, 2012 36 2 rounds tabata double unders
Team WOD: Row, V-ups and KB Swings Wednesday May 9, 2012 29 5RFT: row 20 cal 20 v-ups 20 kb swings (55/35) *Team of 3, you must all complete the work @ your station before rotating
Row, V-Ups and KB Swings Wednesday May 9, 2012 31 5Rounds for time: row 20 cal 20 v-ups 20 kb swings (55/35) * team of 3, you must all complete the work @ your station before rotating
Cindy Tuesday May 8, 2012 49 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Deadlifts, Bar-facing Burpees and Shoulder to Overhead Monday May 7, 2012 40 AMRAP 1min: deadlifts (135/95) bar-facing burpees shoulder to overhead (135/95) Rest 1min and repeat totalling
The Chief Monday May 7, 2012 45 AMRAP in 3 min: 3 cleans (135/95) 6 Push Ups 9 air Squats rest 1min + repeat totalling 5 cycles
Practice/Make-Up Day Friday May 4, 2012 19
Jumping Pull Ups, Clapping Push Ups, Pull Ups, and Push Ups Thursday May 3, 2012 35 FT: 100 jumping pull-ups 10 clapping push-ups 10 pull-ups 15 clapping push-ups 15 pull-ups 20 push-ups 20 pull-ups 25 push-ups 100 jumping pull-ups
Deadlifts, Front Squats and Jerk Wednesday May 2, 2012 32 AMRAP 3mins: 3 deadlifts (165/105) 2 front squats 1 jerk Rest 2min & repeat totalling 4 cycles
Walking Lunges, Bar Crawl and Pull Ups Tuesday May 1, 2012 41 3RFT:(40min time cap) 100m walking lunges 50m bar crawl 25 pull ups
1 RM Deadlift Monday April 30, 2012 43
Deadlifts, Bar Facing Burpees and Shoulder to Overhead Monday April 30, 2012 43 AMRAP 1min: deadlifts (135/95) bar facing burpees shoulder to overhead (135/95) Rest 1min and repeat totalling 3 cycles
1 RM Deadlift Monday April 30, 2012 40
Ring Dips, HSPU and Weighted Sit Ups Saturday April 28, 2012 31 10 min AMRAP: 3 ring dips 3 hspu 6 weighted sit ups (45/25)
Team WOD: 1000 Double Unders Saturday April 28, 2012 4 Teams of 3: 1000 double unders for time 3 push ups on top of every min
Run ad Punch Buddies Friday April 27, 2012 27 3 rounds: run 200m with medball 10 punch buddies each
Thruster 5-3-3-1-1 Thursday April 26, 2012 31
L-Sit, Squat, Static Hold and Box Jump Wednesday April 25, 2012 36 Tabata: L-Sit Squat Static Hold (rings) box jump
Pull Ups, Push Ups and KB Swings Tuesday April 24, 2012 49 7 Rounds for time: 7 pull-ups 7 push-ups 7 kb swings (55/35)
Snatches and Burpees Monday April 23, 2012 42 FT: 30 Snatches (135/95) 3 burpees on top of every minute
Team WOD: Static Hold, Double Unders, Plank Hold and Deadlift Saturday April 21, 2012 12 AMRAP 5 min: static hold (135/95) double unders rest 2 mins + repeat rest 2 mins then. . . AMRAP 5 mins: plank hold deadlift (135/95) *one partner must be in a plank or static hold while the other works. score is total reps accumulated.
Cleans and Run Thursday April 19, 2012 40 FT: 2 cleans @ 175/125 100m run 2 cleans @ 175/125 100m run 4 cleans @ 155/105 100m run 4 cleans @ 155/105 100m run 6 cleans @ 135/85 100m run 6 cleans @ 135/85 100m run
Cal Rows, Pull Ups, Push Ups and V Ups Wednesday April 18, 2012 34 5 Rounds for time: 10 Cal Rows 10 Pull Ups 10 Push Ups 10 V Ups
Max Front Squats Wednesday April 18, 2012 34
Box Jumps and Wall Balls Tuesday April 17, 2012 49 16 Rounds: 30 sec. box jumps (24/18) 30 sec. wall ball (20/14) *one partner works while the other rests, stay at your station for 8 rounds then switch. Score is total reps accumulated.
Run, Double Unders and Burpees Tuesday April 17, 2012 47 FT: run 800m 42 double unders 21 burpees 30 double unders 15 burpees 18 doub unders 9 burpees run 800 meters
Split Jerk 3-2-2-1-1 Monday April 16, 2012 49
Practice/Make-Up Day Friday April 13, 2012 31
Power Clean 3-3-3 Thursday April 12, 2012 32
Squat Clean 3-3-3 Thursday April 12, 2012 32
Climbing Annie Thursday April 12, 2012 32 FT: 50-40-30-20-10 (150-120-90-60-30) Double Unders Sit Ups *Rope Climb Between Rounds. *x3 for DU sub
Tyler Special Wednesday April 11, 2012 50 FT: 20 burpees 200m lunges 5rds 15 push press (45/30) carry bar 100m 500m row 20 burpees
Run and Max OHS Tuesday April 10, 2012 37 AMRAP in 8min: run 800m Plan B-50 burpees max OHS )95/65) *Start with 800m Run and finish 8min clock with as many OHS as possible for your score
Fight Gone Bad Monday April 9, 2012 44 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Front Squat 5-5-5-5-5 Wednesday April 4, 2012 38
Squat Clean Wednesday April 4, 2012 38 FT: 50 squat clean (115/75)
Partner WOD: Run, Kettle Bell Swings and V Ups Tuesday April 3, 2012 50 FT: Run 1 miles 1 runner, non runner does kettle bell swings.Each swing is minus 2 seconds from run. At each runner switch complete 3 v-ups.
Split Jerk 5-3-3-1-1 Monday April 2, 2012 36
Cindy Monday April 2, 2012 36 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Partner WOD: Push Ups, KB SDHP, V Ups, KB Swings, Burpees and KB OH Squat Saturday March 31, 2012 14 FT: 1-2-3-4-5-6-7-8-9-10: Push Ups (Rnd 1) KB SDHP (Rnd 1) V Ups (Rnd 2) KB Swings (Rnd 2) Burpees (Rnd 3) KB OH Squat (Rnd 3)
1 RM Deadlift Thursday March 29, 2012 49
Diane Thursday March 29, 2012 49 For time: 21, 15, 9 Deadlift 225 / 155 Handstand push-ups
1 RM Shoulder Press Wednesday March 28, 2012 40
Run and DU's Wednesday March 28, 2012 40 3 Rounds for Time: run 800m 100 DU's
The Rodeo and The Roundup Tuesday March 27, 2012 45 "The Rodeo" 10min AMRAP: 3 clean & jerks (135/95) 6 pull ups 9 bar facing burpees Rest 5 minutes "The Roundup" Max Handstand Hold *Score is total reps & the number of seconds for hold
CrossFit Intro: Ring Rows, Push Ups and Squats Tuesday March 27, 2012 3 10min AMRAP: 5 ring rows 10 push ups 15 squats
CrossFit Intro: Max Deadlift Tuesday March 27, 2012 3
1 RM Back Squat Monday March 26, 2012 42
Team WOD: Row, Burpees, Weighted Sit Ups and Get Ups Monday March 26, 2012 42 Teams of 4: Row 3k Work: 0-750 Burpees (10) 1000-1750 weighted sit ups (20) 2000-2750 get ups (W) 1 person rows, at the top of each 250m, the non-rowers do the work
Team WOD: Team Elliot Saturday March 24, 2012 15 FT: Run 800m 200 Push Ups 400 Sit Ups 600 Squats Run 800m
Ring Rows, Push Ups and Squats Saturday March 24, 2012 6 10min AMRAP: 5 ring rows 10 push ups 15 squats
Max Deadlift Saturday March 24, 2012 6 Find new 1 rep max deadlift
Games Open WOD 12.5 Friday March 23, 2012 19 7min AMRAP: 3 thrusters (100/65) 3 pull ups (chest to bar) 6 thrusters 6 pull ups 9 thrusters 9 pull ups 12 thrusters 12 pull ups 15 thrusters 15 pull ups 18 thrusters 18 pull ups 21 thrusters 21 pull ups
Filthy Fifty Thursday March 22, 2012 39 50 Box Jumps 24 inch box 50 Jumping Pull Ups 50 Kettlebell Swings, 1 Pood 50 Steps, Walking Lunges 50 KTE 50 Push Press 45# 50 Back Extensions 50 Wall Ball Shots, 20# 50 Burpees 50 DU
Franwich Wednesday March 21, 2012 34 50 Double Unders
Pull Ups, Ring Dips, Push Ups and Toes to Bar Tuesday March 20, 2012 43 3 Attempts @ Max: Pull Ups Ring Dips Push Ups Toes to Bar
Squat Snatches and Jumping Pull Ups Monday March 19, 2012 40 15min AMRAP: 7 sq snatches (115/75) 15 jumping pull ups
Open WOD 12.4 Friday March 16, 2012 17 AMRAP 12 mins: 150 wallballs 90 double unders 30 muscle ups
Inverted Burpees, Sit Ups and Run Thursday March 15, 2012 45 3RFT: 15 inverted burpees 25 sit ups 400m run
Double Unders and Burpees Wednesday March 14, 2012 36 FT: 300 Double Unders for time 3 Burpees on top of every m;
Muscle Ups and Thrusters Tuesday March 13, 2012 35 5RFT: 5 muscle ups 5 thrusters (135/95) Scale muscle ups with jumping muscle ups or 3 pull ups w/ 3 dips.
Death by Cleans Monday March 12, 2012 39 Do 2 cleans (95/65) the first min. Increase cleans by 2 each min til you fail
Partner WOD: Partner Carry, Partner Tire Flips or Jumps Saturday March 10, 2012 8 Teams of 2: 200m partner carry 10 partner tire flips/jumps 30min AMRAP *5 Squats everytime you switch partners
Open WOD 12.3 Friday March 9, 2012 15 18min AMRAP: 15 Box Jumps 12 Shoulder to OH (115/75) 9 Toes to Bar
100m Sprint Thursday March 8, 2012 36 10 Rounds For Time: 100m Sprint @ the top of each minute, score is slowest time
3x5 Deadlift @ 85% of 1RM Thursday March 8, 2012 36
Burpees and Double Unders Wednesday March 7, 2012 30 For time: 100 Burpees 5 DUs on top of every min
Tabata Ouch Tuesday March 6, 2012 32 8 rounds each of 20 seconds of work, 10 seconds of rest -Squat Hold -Hold Stand Hold - Static Hold -Plank Hold -Tabata Row (calories) *1 point for each round that is completed without failing plus total calories
Run, OH Lunges, Toes-to-Bar, Shoulder to OH, OH Sit Ups, Bar-facing Burpees, SDHP and Pull Ups Monday March 5, 2012 36 FT: run 400m 10 OH lunges (95/65) 10 shoulder to OH (95/65) run 400m OH lunges (95/65) 10 OH sit ups (45/25) 10 bar-facing burpees run 400m 10 OH lunges (95/65) 10 SDHP (95/65) 10 pull ups (95/65) run 400m
Partner WOD: Burn Buddy Burn Saturday March 3, 2012 13 FT: 50 Squats / Squat Hold 200m MB Throw 50 Sit Ups / Hallow Hold 200m MB Throw 50 HSPU / HS Hold 200m MB Throw 50 Wall Ball / MB Hold 200m MB Throw 50 Burpees / Push Up Hold
Open WOD 12.2 Friday March 2, 2012 24 AMRAP 10mins: 30 Snatch (75/45) 30 Snatch (135/75) 30 Snatch (165/100) 30 Snatch (210/120)
Lake Helen Thursday March 1, 2012 34 3RFT: 400m Row 21 Kettlebell Swings 12 Pull Ups
Thrusters, Ring Push Ups and Double Unders Wednesday February 29, 2012 29 4RFT: 3 thrusters (135/95) 5 ring push ups 30 double unders
Box Jumps, Push Press, Pull Ups, Burpees, Hang Power Cleans and Squats Tuesday February 28, 2012 32 5min rounds w/ 2min rest between rounds: Round 1: 10 box jumps 7 push press Round 2: 7 pull ups 7 burpees Round 3: 7 hang power cleans 21 squats *Use same weight for each barbell movement
Deadlifts and Run Monday February 27, 2012 36 3RFT: 10 Deadlifts (225/155) 400m Run
Open WOD 12.1 Friday February 24, 2012 23
Wall Balls and Row Thursday February 23, 2012 1 5RFT: 15 Wall Balls (20/14) 500m Row
HSPU, Weighted Sit Ups and Double Unders Wednesday February 22, 2012 28 21-15-9 for time: HSPU (sub should press) Weighted Sit Ups (45/25) Double Unders (sub attempts/sub jumps)
Box Jumps and Kettlebell SDHP Tuesday February 21, 2012 28 21-18-15-12-9 for time: box jumps kettlebell SDHP *One box climb between rounds *Start with rope climb
KBs, Walking Lunges, Knees 2 Elbows, Ring Dips and Push Press Monday February 20, 2012 24 2RFT: 30 KBs (55/35) 30 Walking Lunges (ring rows) 30 Knees to Elbows 30 Ring Dips 30 Push Press (75/55) (push ups)
Wall Walks, Medball Cleans and Double Unders Saturday February 18, 2012 10 FT: 5 wall walks 40 medball cleans (MBC) 10 double unders 30 MBC 20 double unders 20 MBC 30 double unders 10 MBC 40 double unders 5 wall walks
1 RM Back Squat Friday February 17, 2012 29
Grace Friday February 17, 2012 29 For time: 30 Clean and Jerks (135/95)
1 RM Shoulder Press Wednesday February 15, 2012 34
Clapping Push Ups, Pull Ups and Get Ups Wednesday February 15, 2012 34 3RFT: 15 clapping push ups 15 pull ups 15 get ups (v ups)
The Break Up Tuesday February 14, 2012 36 10min AMRAP: 7 push press (95/65) 7 box jumps -count each rep for score Rest exactly 5 minutes
1 RM Deadlift Monday February 13, 2012 31
Deadlifts, Burpees and Sprint Monday February 13, 2012 31 5RFT: 5 deadlifts (225/155) 10 burpees *Sprint
Partner WOD: Tom Saturday February 11, 2012 8 Run 400m static OH Hold (95/65) 50 Medball Cleans Run 400m Medball Plank 50 Push Press Run 400m static OH Hold 50 Lunge Steps Run 400m Medball Plank 50 Horizontal Jumps Run 400m
Angie Friday February 10, 2012 21 100 pull-ups 100 push-ups 100 sit-ups 100 squats
Thrusters, V Ups and Ft. Broad Jumps Thursday February 9, 2012 29 5RFT: 30 thrusters (55/35) 30 v ups 30 ft. broad jumps
10min Pull Ups Wednesday February 8, 2012 25 AMRAP 10mins: Pull Ups * On top of every min you must complete 1 Bear Crawl to the racks and back (50m)
Rope Climbs, Push Ups and Double Unders Monday February 6, 2012 32 3RFT: 3 rope climbs 15 push ups 50 double unders
5k Run Saturday February 4, 2012 12
Donkey Kong Friday February 3, 2012 20 21-15-9 for time: Burpees KB Swings (55/35) Box Jumps (24/18) *Must climb stairs once after completing each movement.
Hand Stand Push Ups, Pull Ups and Burpees Thursday February 2, 2012 38 AMRAP 10mins: 3 hand stand push ups (70% of 1RM) 6 pull ups 9 burpees
Row, Wall Balls and Double Unders Wednesday February 1, 2012 22 Ft: (45min cap) Row 1k 30 Wall Balls 60 Double Unders
30 Squat Clean & Jerks Tuesday January 31, 2012 31
Helen Monday January 30, 2012 36 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Partner Carry, Tire Flips and Double Unders Saturday January 28, 2012 13 AMRAP 20mins: 100m partner carry 10 tire flips 30 double unders
Linda Friday January 27, 2012 21 10-9-8-7-6-5-4-3-2-1 Deadlift (1.5xBW) Bench Press (1xBW) Clean (0.75xBW)
Sit Ups, Target Jump Burpees, Pull Ups, Front Squats, Kettlebell OHS and Row Thursday January 26, 2012 33 60 Sit Ups 50 Target Jump Burpees 40 Pull Ups 30 Front Squats (115/75) 20 Kettlebell OHS (10 ea arm) 10 Row (cal) *Each burpee terminates by touching both hands to a target 12" above your max standing reach.
Deadlifts, Hang Power Cleans and Shoulder to OH Wednesday January 25, 2012 31 6RFT: 9 deadlifts (135/95) 6 hang power cleans 3 shoulder to OH
3x5 Shoulder Press @ 85% of 1RM Tuesday January 24, 2012 37
Bar Facing Burpees, OHS and Muscle Ups Monday January 23, 2012 27 D-WOD for time: 60 Bar Facing Burpees 30 OHS 95/65 10 Muscle Ups
Pull Ups, Clapping Push Ups and V Ups Tuesday January 17, 2012 37 AMRAP 3mins: 5 pull ups 7 clapping push ups 10 v ups 4 cycles w/ 1 min rest between each rds
Jumping Pull Ups and Snatches Monday January 16, 2012 28 3 Rounds: 50 Jumping Pull Ups 15 Snatches 95/65
Cindy Saturday January 14, 2012 10 AMRAP 20 Mins 5 pullups 10 pushups 15 squats
Thrusters, Row, Med Ball Slam, Toes to Bar and SDHP Friday January 13, 2012 19 3 Rounds: Thrusters 75/55 Row (Cal) Med Ball Slam Toes to Bar SDHP
Max Plank Hold Thursday January 12, 2012 25
Max Hand Stand Thursday January 12, 2012 25
Max L-Sit Thursday January 12, 2012 25
Run, Tire Flips, V-Ups and Burpees Thursday January 12, 2012 25 FT: run 1000m 10 tire flips 20 v-ups 30 burpees 20 v-ups 10 tire flips *Everyone stars wod#2 @ same time 1000m is to ''free weel''sign on rh.25
Kelly Tuesday January 10, 2012 29 5 RFT run 400m 30 box jumps (24/20) 30 wall balls (20/14)
Power Cleans and Muscle Ups Monday January 9, 2012 30 3 Rounds: 10 Power Cleans (135/95) 5 Muscle Ups
Partner WOD: Punch Buddies, Medball Slams and Medball Toss Saturday January 7, 2012 10 4 rounds, 5min AMRAP: 10 punch buddies (each) 10 medball slams (each) 100m medball toss rest 2mins
Max Deadlift Thursday January 5, 2012 32 Find new 1 rep max deadlift
Randy Thursday January 5, 2012 32 75 snatches (75/55)
1 RM Shoulder Press Wednesday January 4, 2012 20
Pull Ups Wednesday January 4, 2012 20 1 pull up > min 1 2 pull ups > min 2 Once you fail start on jumping pull ups (minx2) go until failure, score is last full round completed
1 RM Back Squat Tuesday January 3, 2012 40
Partner WOD: Row and Shoot Thru's Tuesday January 3, 2012 41 15min AMRAP Row Calories/Run 200m=8 cal Shoot Thru's *1 personn row/run while other does shoot thru's
Nancy Monday January 2, 2012 29 5 Rounds 400m run 15 Overhead Squats (95/65)
Team WOD: The Apocalypse Chipper Saturday December 31, 2011 22 Teams of 4 - start anywhere- once you leave, you can not return to that station. Complete 2012 reps as a team - 2 people working at a time Jumping Pull Ups Accumulate sec in OH static hold Double Unders (95/6) Sit Ups Medball Slams
Thruster 1-1-1-1-1 Friday December 30, 2011 21
Farmer's Carry, Toes to Bar and Shoulder to Overhead Friday December 30, 2011 21 3 rounds for time: 100m farmer's carry (45/35) 21 toes to bar 9 shoulder to overhead (115/75)
Ring Rows and Push Ups Thursday December 29, 2011 26 16 Rounds for Time: 8 ring rows 8 push ups warm up 250m row 5 pass thrus 5 shoulder press
Wall Walks, Tire Flips and Sit Ups Wednesday December 28, 2011 24 5 Rounds for time: 3 wall walks 6 tire flips 9 sit ups
Deadlift @65% 1RM 5x5 Tuesday December 27, 2011 22 For Time: 50 Double Unders 5 Box Jumps 40 Double Unders 10 Box Jumps 30 Double Unders 15 Box Jumps 20 Double Unders 20 Box Jumps 10 Double Unders 25 Box Jumps
12 Days of Christmas Saturday December 24, 2011 12 100m Sprints Tire Flips OHS (PVC) Push Ups Box Jumps Pull Ups Ring Dips MB Slams KBS Sit Ups Walking Lunges Burpees 45 min time cap
Bench 3-3-3-3-3 Friday December 23, 2011 17
Death by KB Swings Friday December 23, 2011 17 Do 2 swing the 1st min/ 4 the second and so on...repeat until you fail to perform the # of kb swings in the min (45/35)
Fran Thursday December 22, 2011 26 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
Partner WOD: Row and Burpees Wednesday December 21, 2011 13 AMRAP 20 Minutes: Row (Calories) Burpees One partner rows, while the other does burpees (switching stations as needed). Score is total calories and burpees.
Isabel Tuesday December 20, 2011 18 30 snatches for time 135/95
Air Squats, Rope Climbs and Hang Power Cleans Monday December 19, 2011 25 3 rounds for time: 50 air squats 2 rope climbs 10 hang power cleans (115/75)
Run, Forward Roll Over Parallette, Box Crawls and Stair Climbs Saturday December 17, 2011 5 8 Rounds: 200m Run 1 Forward Roll Over Parallette 4 Box Crawls 1 Stair Climbs
Tabata Something Else Friday December 16, 2011 12 row (calories) push ups rope progressors DUs sit ups
Rounds,Cal Rows, Pull Ups and Burpees Thursday December 15, 2011 24 5 Rounds 10 Cal Row 15 Pull Ups 10 Burpees
Snatch Wednesday December 14, 2011 18 AMRAP 2mins: snatch (95/65) rest 1min repeat for total of 3 cycles
Box Jumps, KB Swings, Get Ups, Row and Target Throw Saturday December 10, 2011 8 1 min each station: box jumps kb swings get ups row (calories) target throw 1min rest
200m Ball Toss and Toes to Bar Thursday December 8, 2011 20 2 cycles, 10min AMRAP 200m ball toss 3 toes to bar per toss rest 3 min
KB Snatches, Medball Carry, Thrusters and V Ups Wednesday December 7, 2011 24 4 rounds for time: 10 kb snatches (5 ea arm) 100m medball carry 15 thrusters (155/30) 100m medball carrry 10 v ups
Row and Burpees Tuesday December 6, 2011 32 For time: 1k Row 100 Burpees
Lunge Steps, OH Static Hold and Ring Dips Monday December 5, 2011 29 Amrap 20 mins: 30 Lunge Steps 20 sec. OH Static Hold(55/30) 5 Ring Dips
Karen Friday December 2, 2011 25 150 Wall Ball Shots (20/14)
Clean & Jerk Thursday December 1, 2011 25 AMRAP 5min clean & jerk (135/95)
5k Run Saturday November 26, 2011 16
Team WOD: Goblet Squats, Nut Crackers, Singles and Turkey Toss Friday November 25, 2011 5 Teams of 4 25 goblet squats 25 nut crackers 50 singles turkey toss *First team member starts @ 1st station. After completion, the second member starts and the 1st moves down the list. Time is called when last member finishes last station in the 3rd round.
1k Row and Run Wednesday November 23, 2011 15 For time: row 1k run 1 mile
Nancy Tuesday November 22, 2011 31 5 Rounds 400m run 15 Overhead Squats (95/65)
Snatches and Ring Push-ups Monday November 21, 2011 30 For time: snatch 10,9...2,1 (95/65) ring push-ups 1,2...9,10
Row, Push Presses and Ball Slams Thursday November 17, 2011 35 FT: row 1000m 25 push presses (115/75) 50 ball slams
Tabata Sit-ups Thursday November 17, 2011 34 Tabata Sit-ups/hollow hold mixed
1 RM Shoulder Press Wednesday November 16, 2011 16
Wall Balls, Sprint and Push-ups Wednesday November 16, 2011 16 5 rounds for time: 15 wall balls 50m sprint 15 push-ups
Dips, Lunge Steps and Plated Sit-ups Tuesday November 15, 2011 34 AMRAP 3min 4 dips/ & P-dips 12 lunge steps (45/25) 10 plated sit-ups (45/25) * Rest 2min & repeat for a total of 4 rounds
1 RM Back Squat Monday November 14, 2011 38
Cleans, Toes to Bar and Kip Hops Monday November 14, 2011 38 AMRAP 15 mins: 5 cleans (135m/95w) 5 toes to bar 5 kip-hops/15 air squats
Team WOD: Med Ball Cleans and Farmer's Carry Saturday November 12, 2011 2 75 med ball cleans 600m farmer's carry 75 med ball cleans *Everytime the weights change hands or get dropped, it's 3 burpees for everyone.
Max Pull-ups Friday November 11, 2011 19 5 attempts @ max pull-ups (ring row sub) without stopping or letting go. Rest 1 min between charts
Partner WOD: Pull-ups/Ring Row, Sit-ups and Air Squats Thursday November 10, 2011 28 17 min AMRAP: 75 pull-ups/ring rows 110 236 sit-ups 350 75 air squats 110 *One partner is always running with the Med Ball. Score is the sum of the # of rounds & #Runs
Double Unders, Medball Cleans and Sit-ups Monday November 7, 2011 33 3 rounds: 25 double unders 25 medball cleans 25 sit-ups
Double Unders Friday November 4, 2011 21 accumulate 300 double unders (600singles) *on top of every 3mins, you must run/row 100m
Tabata Something Else Thursday November 3, 2011 30 tabata pull-ups tabata push-ups tabata sit-ups tabata squats *score is the sum of the 4 lowest rounds Tabata= 8 rounds 20 seconds work 10 seconds rest
Run, KB Swings and V-ups Wednesday November 2, 2011 18 2 Rounds: run 800m 21 KB swings 21 V-ups run 400m 15 KB swings 15 V-ups run 200m 9 KB swings 9 V-ups
Uneven Farmers Carry and Med Ball Cleans Tuesday November 1, 2011 32 3 Rounds: uneven farmers carry 200m* 25 med ball cleans *every time weight dropped on carry you must do 3 burpees
Nightmare on Hillcrest Monday October 31, 2011 19 31 deadlifts (135/95) 15 phantom climbs 31 pumpkin smashes 31 raise from the dead 31 haystack jumps 2 rounds
Partner WOD: Max Height Box Jumps, Max Tire Flips, Max Weight Push-ups, Max Row and Max Double Unders Saturday October 22, 2011 5 3mins @ station 1 min rest -max height box jumps (inches) -max tire flips (reps) -max weight push-ups (lbs) -max row (calories) -max double unders (singles count as 1/2 reps)
Jerks and Sky Pokers Friday October 21, 2011 17 10min AMRAP: 5 jerks (135/95) 20 sky pokers
Run, Row and Double Unders Thursday October 20, 2011 24 10 Rounds of: run 200m row 200m 25 double unders/50 singles
On Ramp: Run, Jump Rope and OHS Thursday October 20, 2011 4 10 Rounds of: 200m run 50 jump rope 5 OHS
Fran Wednesday October 19, 2011 19 21, 15, 9 Thrusters 65/95 (42.5 / 30 kg) Pullups
On Ramp: Clean and Jerks Tuesday October 18, 2011 5 Team of 2 50 clean and jerks alternate reps
Med Ball Carry and Burpees Tuesday October 18, 2011 33 3min AMRAP: 200m med ball carry burpees (reps) rest 2 minutes repeat 4 times
Kip-hops, Squat Cleans and Double Unders Monday October 17, 2011 28 AMRAP 12mins: 7 kip-hops 7 squat cleans (115/75) 15 double unders
On Ramp: Helen Monday October 17, 2011 7 3 Rounds: 400m Run 21 KB Swings 12 Pull ups
Team WOD: Air Squats, Ring Rows, HSPU and DU Saturday October 15, 2011 2 Teams of 4/3 200 air squats / 150 100 ring rows / 75 50 HSPU / 40 100 DU /75 200 air squats / 150 *One person must hold plank or hallow hold at all times
Deadlifts, Med Ball Slams and Pushups Friday October 14, 2011 14 AMRAP 5mins: 5 Deadlifts (225/135) 7 Med Ball Slams 9 Pushups rest 2mins and repeat totalling 3 cycles
Toes to Bar, Kettlebell Swings and Sit Ups Thursday October 13, 2011 23 AMRAP 20min: 5 toes to bar 10 kettlebell swings 15 sit ups
On-Ramp: Med Ball Cleans, Wall Balls and Burpees Thursday October 13, 2011 4 10min AMRAP: 5 med ball cleans 10 wall balls 15 burpees
Jerks, Pull ups/Ringrows and Box Jumps Wednesday October 12, 2011 24 5 Rounds for time: 5 Jerks (135/95) 10 Pull ups/Ringrows 10 Box Jumps
Christi's 2011 Birthday WOD Saturday October 1, 2011 2 In teams of 4 complete Am(reps)Ap in 20mins - v-ups - box jumps/step ups - run 200m w/ sandbag *sandbag runs are counted separately - 1 rest station Teams: Christi's Finest - Adrian - Elliot - Chris - Shane Birthday Cake - Colleen - Janeen - Christine - Pam Wildcats! - Marcie M - Virginia - Lisa - Rebecca Honey Badgers - April - Marty - Amanda - Scott
Chipper WOD Friday September 30, 2011 21 500m row 30 wall balls (20/14) 50 sit ups 500m row 30 med ball slams (20/14) 50 sit ups 500m row 20 cleans (115/75) 500m row
Split Jerk 3-3-3-3-3 Thursday September 29, 2011 23
Deadlift, Push-ups, Clean & Jerk and Bar Facing Burpees Thursday September 29, 2011 23 AMRAP 20 mins minute 1 - run 200m deadlift / push-ups (135/95) minute 5 - run 200m clean and jerk (135/95_ minute 10 - run 200m bar facing burpees minute 15 - run 200m deadlift / push-up (135/95) *you must run 200m every 5 mins starting the WOD w/ 200m run. After each run, rotate down the list.
Static Hold, T2B, Inverted Burpees and Lunge Steps Wednesday September 28, 2011 23 AMRAP 10 min static hold toes to bar (reps) rest 2 mins AMRAP 10 min 10 inverted burpees 10 lunge steps *partner up - segment 1 is done with the bar off the ground the entire time (3 burpee penalty). Segment 2 - split the work however is desired.
Clapping Push Ups and V-Ups Tuesday September 27, 2011 34 10 Rounds: 5 Clapping Push Ups 10 V-Ups
Tire Flips, Weighted Push Ups, DUs, Weighted Lunges, Jumping Pullups Monday September 26, 2011 28 3 Rounds for reps: Tire flips Weighted Push Ups Double Unders Weighted Lunges Jumping Pull ups 1 minute each station, then rest 1 minute
Run, TFJT and K2E Saturday September 24, 2011 7 200m run 1 tire flip jump through (TFJT) 3 knees to elbows (K2E) 2 TFJT 6 K2E 3 TFJT 9 K2E 4 TFJT 12 K2E 5 TFJT 15 K2E 200m run work back down the ladder
OHS 5-5-5-5-5 Friday September 23, 2011 15
5k Row and Burpee Friday September 23, 2011 15 5k row Between you & your partner complete 5k on the rower. The catch: every minute on the the minute the partner who is reset must perform 5 burpees.
Thrusters, Bar-facing Burpees, Deadlifts Thursday September 22, 2011 27 5 Rounds for time: 10 Thrusters (95/65) 10 Bar-facing Burpees 10 Deadlifts
Snatch Balance 3-3-3-3-3 Wednesday September 21, 2011 13
Double Unders, Med Ball Slams, Burpees and Push-ups Wednesday September 21, 2011 13 FT 100 double unders 50 med ball slams 50 burpees 50 push-ups 100 double unders
Wall Balls, V-Ups, and Toes to Bar Tuesday September 20, 2011 29 5 Rounds for Time: 20 Wall Balls 10 V-Ups 10 Toes to Bar
3x5 Deadlift @ 80% 1RM Monday September 19, 2011 27
Helen Monday September 19, 2011 27 3 rounds for time 400 meter run 21 1.5 Pood kettlebell swing 12 Pull-ups
Fight Gone Bad Saturday September 17, 2011 13 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Snatch Balance 3-3-3-3-3 Friday September 16, 2011 17
Row, Run and Ball Slams Friday September 16, 2011 17 3 RFT 200m row 20 ball slams 200m run rest 2 mins
Push Jerk 3-3-3-3-3 Thursday September 15, 2011 29
Push Jerks and Pull-ups Thursday September 15, 2011 29 AMRAP 10mins 4 push jerks (135/95) 8 pull0-ups
Row/Run, Sit-ups and KBs Wednesday September 14, 2011 21 AMRAP 30mins Row/Run 800m 50 sit-ups 30 KBs
Snatches, Pull-ups and Deadlifts Monday September 12, 2011 30 3 RFT 10 snatches (95/65) 30 pull-ups 10 deadlifts (95/65) * finish WOD w/ 200m sprint run/row
3xME Weighted Push-ups Saturday September 10, 2011 6 Weighted push-ups max effort x 3 (45/25)
Cindy with a Twist Saturday September 10, 2011 6 Partner Cindy w/ Twist AMRAP 20mins 5 pull-ups 10 push-ups 15 squats One partner works while the other runs 200m w/ med ball (20/14) score is total rounds and reps accumulated + number of 200m runs.
Box Jumps, Med Ball Front Squats, Med Ball Slams Friday September 9, 2011 17 AMRAP 6 minutes 5 Box Jumps 7 Med Ball Front Squats 9 Med Ball Slams 3mins rince + repeat one more time Goal is consistency in 2 scores
KBs, Pull Ups, Push Press, Sprints Thursday September 8, 2011 32 Partner WOD 3 mins work / 2 mins rest Round 1: KB Swings Round 2: Pull ups Round 3: Push Press Round 4: 100m sprints * One partner works at a time
Ring Dips, Cleans and Row Wednesday September 7, 2011 25 5 RFT 5 Ring Dips 7 Cleans (135m/95w) Row 200m
Tabata Fun Tuesday September 6, 2011 22 Tabata Push ups with plank hold and rest Tabata sit ups with hollow hold rest Tabata Squats with squat hold rest Tabata Double unders with regular rest Tabatas are to be done one immediately after the other.
31 Heros (partner) Monday September 5, 2011 18 AMRAP 31 minutes 8 thrusters 31 Ring Rows / Band Rows 11 Box Jumps * Partner runs 400m with a sandbag
Row and Thrusters Friday September 2, 2011 22 250m Row 15 Thrusters (95/65) 500m Row 30 Thrusters 500m Row 15 Thrusters 250m Row
1 RM Shoulder Press Thursday September 1, 2011 22
1 RM Deadlift Thursday September 1, 2011 22
1 RM Back Squat Thursday September 1, 2011 22
Clapping Push Ups, Deadlifts, Cleans, Jerks Wednesday August 31, 2011 25 AMRAP 20 mins 3 Clapping Pull Ups 6 Deadlifts (135 / 95) 6 Cleans (135 / 95) 3 Jerks
Pullups, HSPU, KBs Monday August 29, 2011 25 5 rounds for time: 10 pull ups 10 HSPU 10 KB Swings
Med Ball Carry, Drips and KB Swings Saturday August 27, 2011 8 AMRAP 15 mins 200m uneven med ball carry Dips KB swings One person is doing the m-ball carry while the other are doing AMRAP on the exercises.
Power Cleans 3-3-3-3-3 Wednesday August 24, 2011 13
Plated lunges and double unders / target jumps Wednesday August 24, 2011 21 50 Plated Lunges (45/25) 10 Double unders / 20 Target Jumps 40 Plated Lunges 20 DU / 40 TJ 30 Plated Lunges 30 DU / 60 TJ 20 Plated Lunges 40 DU / 80 TJ 10 Plated Lunges 50 DU / 100 TJ
Box Jumps, Pullups, Cleans Tuesday August 23, 2011 25 21-15-9 Box Jumps (24/18) Pull ups Cleans (135 / 95)
Team Killer Bear (aka Kage) Saturday August 20, 2011 11 20 push press 20 box jumps 50 PT weighted bear crawl (x2) 50 double unders row 500m Then row 500 m 50 double unders 50 PT weighted bear crawl (x2) 20 box jumps 20 push press All 4 work their way through exercises at the same time, but must start one at at time and may not move to the next until the member ahead has finished. Entire team must complete 1st series before 1st member can start next.
Twisted Cindy Friday August 19, 2011 22 AMRAP 20 mins 5 pull ups 10 push ups 15 squats At the top of every minute complete 5 ball slams. Start WOD w/ 5 ball slams
Pushups, OHS, and 200m Run Thursday August 18, 2011 29 5 Rounds 15 Pushups 10 OHS (95m/65w) Run 200m
Rows and Cleans Wednesday August 17, 2011 13 Partner WOD On a 15 minute running clock One partner rows, while the other does cleans (135m/95w). Score is distance rowed & # of cleans accumulated in 15 mins.
Back Squat 5-5-5-5-5 Tuesday August 16, 2011 8
HSPU, KBs and Get Ups Monday August 15, 2011 24 AMRAP 15 mins 3 HSPU 12 KBs 5 Get ups
Handstands and Sit-ups Monday August 15, 2011 16 4 Rounds 30 sec handstand hold 15 sec rest 30 sec sit-ups 15 rest Score is total sit-ups
Team The End Saturday August 13, 2011 9 20 cal row 30 wall balls 20 toes to bar 30 box jumps 20 SDHP 30 burpees 20 push press In the last round only: sandbag carry (team) The End 1 3 mins AMRAP rest 1 min The End 2 6 mins AMRAP rest 2 mins The End 3 The entire WOD For time, then carry sandbag 200m as a team
OHS and Push-ups Friday August 12, 2011 20 100 OHS (95/65) *Must perform 5 push-ups at the top of every minute
Row, Med Ball Slams, Wall Balls, Sit-ups, Box Jumps and Burpees Thursday August 11, 2011 31 500m row 25 med ball slams(20m/14w) 25 wall balls 50 sit ups 50 box jumps 50 burpees 500m row 50 burpees 50 box jumps 50 sit ups 25 wall balls 25 med ball slams 500m row
Fight Gone Bad Monday August 8, 2011 28 3 Rounds For Total Points Wallballs to a 10 ft target 14/20 (Reps) Sumo Deadlift High-pull, 55/75 (Reps) Box Jump, 20" (Reps) Push Press, 55/75 (Reps) Row (Calories) In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Fran, Karen and Grace Saturday August 6, 2011 10 Teams of 3 Complete Fran, Karen and Grace Each person will complete one of the above WODs One person works at a time. Fran 21, 15, 9 Thrusters (95/65) Pull-ups Karen 150 wall balls (20/16) Grace 30 clean and jerks
1 RM Deadlift Friday August 5, 2011 15
100 KB Swings for Time and Thrusters Friday August 5, 2011 16 100 KB Swings but you must complete 4 thrusters at the top of every minute The WOD starts with thrusters Then run 800 meters
3 mins v-ups Friday August 5, 2011 16
Tire Slams, Med Ball Situps and Back Squats Thursday August 4, 2011 16 10 Rounds 10 tire slams 10 med ball sit-ups 10 back squats
Press 5-5-3-3-1 (increasing weight) Wednesday August 3, 2011 22
500m Row Sprints Wednesday August 3, 2011 23 8 rounds 4 each partner one goes while the other rests
Pullups, Lunges, Push-ups, Running Chipper Tuesday August 2, 2011 25 Chipper for time: Run 200m 15 pullups / ring rows 100 walking lunge steps 15 pullups / ring rows Run 400m 15 hand release pushups (games standard) 100 walking lunge steps 15 hand release pushups Run 200m
Front Squats, Pull Ups and Jumping Squats Thursday July 28, 2011 22 5 Rounds 400m run 21 front squats (95/65) 10 pull ups or ring rows 10 jumping squats
Tabata Situps with a Twist Wednesday July 27, 2011 21
Burpees and Deadlifts Tuesday July 26, 2011 23 AMRAP 12 Mins 3 inverted burpees 5 burpees over bar 7 deadlift (185/115)
Deadlift 5x5 Monday July 25, 2011 27 Deadlift 5-5-5-5-5
Box Jumps, Ring Rows, Pushups, and Run/row Monday July 25, 2011 28 For Time: Run / row 200m 21 Box Jumps Run / row 200m 21 Ring Rows Run / row 200m 21 Box Jumps Run / row 200m 21 Push Ups
Oly/KB Clinic Saturday July 23, 2011 11 Oly Skill Transfer Snatch Push Press Overhead Squat Pressing Snatch Balance Heaving Snatch Balance Snatch Balance - Jumping to landing Kettle Bells Swing - Russian - American Turkish get ups Sntach