WOD Page

30.11.16
Power: Squat Cleans  7 min EMOTM
3 squat cleans
add 10/5 lbs per minute
A: 155/103
I: 135/88
R: 115/73
WOD: “Jack” 20 min AMRAP:10 STO (115/73)
10 KB swings (55/35)
10 box jumps (24/18)
28.11.16
20 Minute AMRAP5 Power Cleans (135/93)
15 Wall Balls
15 Swings (55/35)
5 Shoulder to Overhead
//
25.11.16
Chipper WOD40 Push-Press (75# men/55# women-barbell can be substituted with a water jerry or set of dumbells for this and the thrusters)40 double-unders40 Sumo-Deadlift High Pulls (75#/55# – use a barbell, water jerry, ammo can or kettle bell)30 thrusters (75#/55#)30 burpee’s30 pull-ups
24.11.16
Strength: clean & jerk Heavy single
(1 rep max)
WOD: “Black Dog”   12 min AMRAP: 60 cal row
30 HSPU
10 power cleans
A: 205/133
I: 185/118
R: 165/103
M:-20
//
23.11.16
Strength/Skill  Make up a 3 rep max you may have missed in the last couple weeks
WOD  For time:
100 Double-Unders
50 DB Shoulder to Overhead
100 Double-Unders
Rx: 45/35
R+: 50+/40+
//
22.11.16
Strength/Skill EMOTM for 8 minutes:5 Overhead Squats
WOD AMRAP in 10 minutes:
3 Lateral Burpees
3 Hang Power Snatch @ 75% of max
6 Lateral Burpees
3 Hang Power Snatch @ 75% of max
9 Lateral Burpees
3 Hang Power Snatch @ 75% of max
…continue sequence for a total rep score
//
21-11-16
Strength/Skill  Floor Press
3 rep max
WOD  3 rounds for time:
21 Chest to Bar Pullups
20yd Sprints left to right Run
R+: 7 Muscle-Ups
//
17-11-16
Strength/Skill  EMOTM for 12 minutes:
Odds – 20-30 Second Handstand Hold
Evens -10-20 Second Chin-up Hold
WOD  “BurpeeMania”
Perform 1 burpee the first minute, 2 burpees the second minute, 3 burpees the third minute, etc., etc. Continue sequence until you cannot complete the required amount of burpees in the designated minute.
//
16-11-16
Strength/Skill  Push Press
3 rep max
WOD  3 rounds for time:
15 Hang Power Cleans (135/93)
15 Toes to Bar
R+: 155/103
//
15-11-16
Strength/Skill   EMOTM for 10 minutes:
10 Wall Balls
WOD   AMRAP in 12 minutes:
80 Double-Unders
40 Medicine Ball Walking Lunge Steps on Turf (20/14)
2 Rope Climbs (M: 15′)(W: 12′)
//
14-11-16
Strength/Skill  Deadlift
3 rep max
WOD  50-30-20 reps for time:
DB Hang Snatches (50/30)
Pushups
R+: Ring Pushups
//
4-11-16
Strength/SkillDeadlift
90% x 3 x 10 sets
or
90% x 2 x 10 sets
or
90% x 1 x 10 sets
Choose appropriate rep range
WODFor time:
Run 400m
21 Hang Power Snatch @ 75% of max
Run 400m
3-11-16
Strength/Skill  Bar Dip
1 rep max
or
EMOTM for 12 minutes:
Bar 5 Dips
WOD  “Hangin’ with Annie”
50 Double-Unders
25 Toes to Bar
40 Double-Unders
20 Toes to Bar
30 Double-Unders
15 Toes to Bar
20 Double-Unders
10 Toes to Bar
10 Double-Unders
5 Toes to Bar
2-11-16
Strength/Skill  Push Press + Split Jerk
90% x 3 sets
Perform 4 strict pullups after each set including warm-ups
WOD  3 rounds for time:
12 Row Calories
20 DB Push Press
Rx: 40/30
R+: 45+/35+
//
1.11.16
WOD 1   AMRAP in 10 minutes:10 KB Snatch (5 Left, 5 right)
20 Pushups
Rx: 55/35
Score rounds and reps
WOD 2  AMRAP in 10 minutes:
15′ Rope Climb (M: 2 climbs, W: 1 climb)
1 sprints run on turf
Score total rope climbs
//
31.10.16
Strength/Skill Back Squat
90% x 3 x 10 sets
WODTabata Thrusters – Score total reps
Rx: 75/53
R+: 95/63
//
27.10.16
Strength/Skill    Pullup
3 rep max
or
25 Strict Pullups (make them hard)
WOD   AMRAP in 15 minutes:
Ring Dips (15 gents, 7 ladies)
30 KB Single Arm Overhead Walking Lunge Steps (15L, 15R) – 55/35lbs
15 Abmat Situps
R+: 5 Muscle-Ups instead of Ring Dips
//
26/10/16
Strength
Row Sprints 8 x 200mConditioning
WOD 4 Rounds
10 KB Swings
20 Rev Lunges
30 Woodchops
30 sec Plank
//
24/10/16
Strength/Skill  Snatch + Overhead Squat
85% x 4 sets
WOD  AMRAP in 12 minutes:
3 Overhead Squats
3 Pullups
6 Overhead Squats
6 Pullups
9 Overhead Squats
9 Pullups
12 Overhead Squats
12 Pullups
…continue sequence of 3 rep increases
Rx: 95/63
R+: 115/73
//
21/10/16
Strength/Skill  Back Squat
88% x 3 x 10 sets
WOD  21-15-9 reps:
Hang Squat Clean Thruster (75/53)
Burpees Laterally Over Bar
20/10/16
Strength/Skill  Bar Dip
3 rep max
or
25 Bar Dips (make them hard)
WOD  AMRAP in 12 minutes:
5 Handstand Pushups (Head to Floor)
10 Toes to Bar
15 Row Calories
R+: Men – 45lb + 25lb plates, Women – 45lb plates
//
19/10/16
Strength/Skill  1 Push Press + 1 Split Jerk85% x 3 sets
WOD  For time:
Run 1000m
25 Shoulder to Overhead
Run 1000m
Rx: 155, 103
R+: 175, 123
//
18.10.16
Strength
4 Sets:
5 Pullups/Ring Rows
10 Shoulder Press
15 SquatsConditioning
AMRAP in 12 mins:
20 yd Backward Strap Sled Pulls
10 Wall Balls
Rest 30 seconds
14.10.16
Strength/Skill  3-position Snatch (mid-thigh, above the knee, below the knee)
80% x 3 sets
WOD
AMRAP in 12 minutes:
Farmer’s Carry 120yds (70)(45)
in time remaining complete as many reps as possible of the ascending ladder:
2 Ring Dips
2 KB Snatch
4 Ring Dips
4 KB Snatch
6 Ring Dips
6 KB Snatch
8 Ring Dips
8 KB Snatch
…continue sequence
Rx: 55/35
//
13.10.16
Strength/Skill  Pullup
5 rep max
or
30 Strict Pullups/30 Body Rows
WOD  With a 14 minute running clock, perform the following for total reps:
0-5 minutes – Run 800m, max Burpees in time remaining
5-6 minute – Rest
6-10 minutes – Run 600m, max Burpees in time remaining
10-11 minute: Rest
11-14 minutes – Run 400m, max Burpees in time remaining
R+: Burpee Pullups
Score is total Burpees/Burpee Pullups
12.10.16
Strength/Skill   Back Squat (deload)75% x 3 x 10 sets
WOD   Tabata Mashup the following movements alternating back and forth for 16 cycles:
Abmat Situps (frog leg style)
Row Calories
//
11.10.16
Strength  4 sets:
Row 250m
15 DB Shoulder Press
Conditioning  3 x 1 minute intervals of:
Sled Push
Plank
KB Farmers Carry
Abmat Situp
//
10.10.16
Strength  EMOTM 8 minutes:
3 Lying Rope Climbs
6 Goblet Squats
Conditioning  AMRAP in 15 minutes:
Run 600m
in time remaining on the clock complete as many rounds as possible of:
20yds Walking Lunges
20 KB Swings
//
6.10.16
Strength/Skill   Bar Dip
5 rep max
WOD  Rx
For time:
Run 600m
5 rounds:
8 Pullups
4 Squat Snatch (115)(73)
then
Run 600m
R+
For time:
Run 600m
5 rounds:
4 Muscle-ups
4 Squat Snatch (135)(93)
then
Run 600m
//
5.10.16
Strength/Skill  3 Push Press + 1 Split Jerk75% x 4 sets  WOD  6 rounds for time:
10 DB Shoulder to Overhead
30 Double-Unders
Rx: 40/30
R+: 45+/35+
//
4.10.16
Strength/Skill  4 sets:
40yd Sled Push @ bodyweight
15 Pushups
WOD  AMRAP in 12 minutes:
5 Hang Power Cleans @ 70% of max
7 Toes to Bar
9 Burpees Over Bar
3.10.16
Strength/Skill  Back Squat
85% x 3 x 10 sets
WOD  For time:
Row 500m
50 Wall Ball
//
Sept/30. 2016
Strength/Skill  3-position Clean(mid-thigh, above knee, below knee)
75% x 4 sets
WOD  Rx
For time:
3 Rope Climbs
30 Front Squats (135)(93)
3 Rope Climbs
R+
For time:
3 Rope Climbs
30 Front Squats (155)(103)
3 Rope Climbs
//
Sept 29/2016
Power: Thruster   7 min EMOTM
4 reps
A: 125/78
I: 105/68
R: 85/58
WOD: “How Many More Times”  13 min AMRAP:11 hang power cleans (115/73)
9 HSPU
7 CTB Pull-ups
//
Sept 28/2016
Strength/Skill    Deadlift
83% x 3 x 10 sets
WOD   Rx
AMRAP in 12 minutes:
3 Handstand Pushups (M: abmat + 45lbs plates, W: abmat + 25lb plates)
6 Pullups
9 KB Swings (55)(35)
R+
AMRAP in 12 minutes:
3 Handstand Pushups (M: abmat + 2 x 45lbs plates, W: abmat + 45lb plates)
6 Chest to Bar Pullups
9 KB Swings (70)(45)
Sept 27/2016
WOD 4 Rds x 30 sec Intervals
Pullups/Jump Pullups
Ball Pikes
Lat Step UpsConditioning
Row 1000m then,
3 Rounds
10 Push Ups
20 KB Swings
40 Jump Ropes
Sept 26/2016
Power: Power Clean
7 min EMOTM: 4 Power CleanA: 165/108
I: 145/98
R: 125/83
For Time (with a partner):80 Double Unders (each)
80 Calorie Row
80 Wall Ball
80 Hang Power Snatch (115/73)
80 Thruster (115/73)
800m Run (Together)
Sept 23/2016
Strength/Skill  Back Squat
83% x 3 x 10 sets
WOD  AMRAP in 7 minutes:
80yd Sled Push (135)(90)
in time remaining:
max handstand pushups (head to floor)
Score is handstand pushups
Scale to pushups
//
22/9/16
Strength Guts and GlutesConditioning  Complete the following:
Row 500m
Run 1,000m
Row 500m//
21.9.16
Strength/Skill  3 Push Press + 2 Power Jerk + 1 Split Jerk
60% x 4 sets
(go off of push press max)
WOD  For time:
2,000m Run
//
20.9.16
Strength/Skill  5 sets with a group x 30 secs at each station:
Farmer’s Carry @ bodyweight
Hollow Rock
Plank
WOD  3 minutes @ each station for total rep score:
Wall Balls
Row Calories
Hurdle Jump Overs (24)(18)
Hang Power Clean (95)(63)
19.9.16
Strength/Skill  Deadlift
70% x 3 x 10 sets (deload)
WOD  AMRAP in 10 minutes:
6 DB Snatch (3 each arm)
6 Ring Dips
8 DB Snatch (4 each arm)
8 Ring Dips
10 DB Snatch (5 each arm)
10 Ring Dips
12 DB Snatch (6 each arm)
12 Ring Dips
…continue sequence
Score total reps
Rx: 50/35
R+: 55+/40+
//
16.9.16
Strength/Skill  2-position Clean + Front Squat (above the knee, floor)
75% x 4 sets
WOD  For time:
30 Power Cleans
60 Double-Unders
20 Power Cleans
40 Double-Unders
10 Power Cleans
20 Double-Unders
Rx: 115/73
R+: 135/93//15.9.16
Strength  4 Rounds
8 KB Suitcase Lifts
40 yd Farmers Carry
30 sec Plank HoldConditioning
A) Beast by Sprints
Minute 1 – 20 yds
Minute 2 – 40 yds
Minute 3 – 60 yds … continue until you don’t finish within the minute time frame
B) Core Circuit – Hanging Knee Raises, Pallof Press, Bird Dogs, Back Ext
//
13.9.16
Strength/Skill  5 sets with a group:20yd Sled Sprint (135)(90) 10 Russian Swings
WOD  3 rounds for time:
Run 400m
15 Deadlifts
Rx: 155/103
R+: 185/135
//
12.9.16
Strength/Skill  2-position Snatch + Overhead Squat (above the knee, floor)
75% x 4 sets
WOD  AMRAP in 12 minutes:
70 KB Overhead Walking Lunge Steps (35L, 35R)
in time remaining complete as many reps/calories as possible of:
7 Handstand Pushups
Row 10 Calories
Rx: 55/35 and Head to Floor Handstand Pushups
You will get 70 reps for the lunges as well
//
9.9.16
Strength/SkillDeadlift
Red Option – 80% x 3 x 10 sets
Black Option – 80% x 2 x 10 sets
WODAMRAP in 8 minutes:
4 Hang Power Cleans @ 75% of max
8 Lateral Burpees Over Barbell
8.9.16
Strength/Skill  EMOTM for 12 minutes:
Odds – 5 Toes to Bar
Evens – 5 Handstand Pushups
WOD  4 x 1 minute of each superset. Rest 1 minute after each superset:
Wall Balls
Pullups
//
7.9.16
Strength/Skill   2 Power Jerks + 1 Split Jerk
75% x 4 sets
WOD  2 rounds for time:
Run 1000m
100 Double-Unders
CROSSFITNESS @ 6pm
Strength  EMOTM for 10 minutes:
6 DB Lunge + Push Press (3 left leg, 3 right leg)
Conditioning   Tabata intervals of the following:
Lateral Hurdle Jumps on the turf
Sled Push @ 1/4 bodyweight
DB Curls
Band Tricep Pushdowns
//
6.9.16
Strength/Skill  Tabata Row
WOD  AMRAP in 20 minutes:
20 KB Swings (55)(35)
20 Goblet Walking Lunges (55)(35)
20 Ring Dips for Men/10 for Ladies
20 Abmat Situps
R+: 70/45lb for swings and lunges
//
2.9.16
Strength/Skill  Back SquatRed Option – 80% x 3 x 10 sets
Black Option – 80% x 2 x 10 sets
WOD  Tabata Double-Unders
CROSSFITNESS @ 9am
Strength  Guts and Glutes
Conditioning  2 rounds:
Run 600m
60 Double-Unders
//
1.9.16
Strength/Skill Farmer’s Carry
5 x 40yds @ bodyweight
WOD 10 rounds for time:
10/20 Side Sprint’s
6 Burpees to Plate
//
31.8.16
Strength/Skill   Snatch Balance + Hang Snatch + Overhead Squat
Red Option – 70% x 4 sets
Black Option – Same
WOD  For time:
15 Snatches
15 Shoulder to Overhead
Row 300m
Use 70% of your Snatch max for load
//
30.8.16
Strength/Skill  Spend 15 minutes working on Ring Muscle-Up progressions
WOD  “Nicole”
AMRAP in 20 minutes:
Run 400m
Max Pullups
every time you come off the bar constitutes another 400m Run. Score is total pullupsStrength   5 sets:
7 Kneeling DB Shoulder Press
15 Straight Arm Pull Downs
Conditioning  3 rounds:
Run 400m
25 Ring Rows
25 Abmat Situps
//
29.8.16
Strength/Skill  Deadlift
Red Option – 78% x 3 x 10 sets
Black Option – 78% x 2 x 10 sets
WOD  AMRAP in 8 minutes:
8 KB Cleans (4 each arm)
8 KB Reverse Lunges (4 each leg)
16 Pushups
Rx: 55/35
R+: 62+/45+
//
25.8.16
Strength/Skill   Sled Push
5 x 20 yards @ bodyweight
WOD   AMRAP in 20 minutes:
800m Sandbag Carry
in time remaining complete as many rounds as possible of:
8 Shoulder to Overhead (115)(73)
10 Toes to Bar
12 Row Calories
R+: 155/103
//
24.8.16
Strength/Skill  Back Squat
Red Option – 78% x 3 x 10 sets
Black Option – 78% x 2 x 10 sets
WOD  AMRAP in 12 minutes:
10 Wall Balls
20 Double-Unders
15 Wall Balls
30 Double-Unders
20 Wall Balls
40 Double-Unders
25 Wall Balls
50 Double-Unders
…continue sequence for a total rep score
//
23.8.16
Strength/SkillSpend 10 minutes working on Handstand Pushups
WOD  Rx
For time:
60 KB Swings (70)(45)
Run 1000m
30 Chest to Bar Pullups
R+
For time:
60 KB Swings (70)(45)
Run 1000m
10 Ring Muscle-Ups
//
22.8.16
Strength/Skill  Snatch Balance + Overhead Squat (go off of your squat snatch)
Red Option – 65% x 2 + 2 x 5 sets
Black Option – 65% x 1 + 1 x 5 sets
WOD   21-15-9 reps for time:
Overhead Squat (95)(63)
Burpees
//
18.8.16
Strength/Skill  8 x 10/20 shuttle sprint
WOD AMRAP in 15 minutes:
60 Double-Unders
15 Row Calories
//
17.8.16
Strength/Skill Push + Split Jerk
70% x 3 + 1 (3 push press + 1 Jerk) x 5 sets
WOD  For time:
Run 600m
30 Front Squats (155)(103)
Run 600m
//
16.8.16
Strength/Skill  AMRAP in 8 minutes not for score. Take breaks between sets as needed:
3 Strict Pullups
3 Strict Bar Dips
Use weight if desired
WOD  Rx
AMRAP in 12 minutes:
5 Handstand Pushups head to floor
10 Toes to Bar
40yd Farmers Carry Outside (70)(55)
R+
AMRAP in 12 minutes:
10 Handstand Pushups head to floor
15 Toes to Bar
40yd Farmers Carry Outside (70)(55)
//
15.8.16
Strength/Skill  Back Squat
Red Option – 75% x 3 x 10 sets
Black Option – 75% x 2 x 10 sets
WOD  Rx
For time:
50 Wall Balls (20)(14)
30 Reverse Lunges Holding Plate
20 Burpees to Plate
R+
Scale up to pistols for Lunges (15 per leg alternating)
//
12.8.16
Strength: Deadlift  9 min EMOTM
min 1-3: 3 reps
min 4-6: 4 reps
min 7-9: 5 reps
choose your own weight scale to complete.
//
10.8.16
Strength/Skill   Max Unbroken Handstand Pushups
or
Max Unbroken Pushups
WOD  For time:
20 Hang Power Cleans
40 Abmat Situps
20 Shoulder to Overhead
40 Abmat Situps
20 Front Rack Reverse Lunges
40 Abmat Situps
Rx: 95/63
R+: 135/93
//
8.8.16
Strength/Skill  Thruster
Red Option – 1 rep max
Black Option – 85% x 1 x 5 sets
WOD  AMRAP in 10 minutes:
100m Run
10 DB Thrusters
10 Burpees
Rx: 40/30
R+: 50+/35+
Score is total Thrusters + Burpees completed
//
29.7.16
Strength/SkillFloor Press
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD“Eruption”
50 Shoulder to Overhead for time (135)(93)
Every time you bring the bar down past the shoulders, Run 400m
//
26.7,16
Strength/Skill  EMOTM for 6 minutes:
5 Box Jump Overs (24)(18)
WOD  “Tabata This”
Tabata Row
Rest 1 minute
Tabata Squats
Rest 1 minute
Tabata Pullups
Rest 1 minute
Tabata Pushups
Rest 1 minute
Tabata Sit-up
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals. Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is “calories”.
//
25.7.16
Strength/Skill Overhead Squat
Red Option – 1 rep max
Black Option – 85% x 1 x 5 sets
WOD  Rx
For time:
60 Double-Unders
30 Hang Squat Snatch (95)(63) – Scale load as needed
60 Double-Unders
R+
For time:
60 Double-Unders
30 Hang Squat Snatch (115)(73) – Scale load as needed
60 Double-Unders
//
22.7.16
Strength/Skill  Push Press
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD
21-15-9 reps for time:
Deadlifts (225)(155)
Handstand Pushups (head to floor)
//
21.7.16
Strength/Skill  Sled Pulls @ bodyweight
6 x 40yds (20yds forward, 20yds backwards)
WOD  “Snackpack”100 Calorie Row for time
//
20.7.16
Strength/Skill  Clean
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD 4 rounds for time:
Farmers Carry 80yds (70)(45)
20 Wall Balls
//
19.7.16
Strength/Skill   Every 2 minutes for 12 minutes perform:
30 Double-Unders
2 Rope Climbs
Scale both movements as needed
WOD   AMRAP in 20 minutes:
Minute 20 to minute 10:
Run 1200m
Max Ring Dips
Minute 10 to 0:
Run 1200m
Max Pullups
R+: Perform Max Muscle-Ups after both 1200m runs
//
15.7.16
Strength/Skill  Back Squat
Red Option: 1 rep max
Black Option: 85% x 1 x 5 sets
WOD  AMRAP in 10 minutes:
3 Hang Power Cleans
3 Burpees over bar
6 Hang Power Cleans
6 Burpees over bar
9 Hang Power Cleans
9 Burpees over bar
12 Hang Power Cleans
12 Burpees over bar
…continue sequence
Rx: 115/73
R+: 155/103
//
13.7.16
Strength/Skill   Snatch
Red Option: 2 rep max
Black Option: 80% x 2 x 5 sets
WOD  “Isabel”
30 Snatches for time (135)(93)
//
12.7.16
Strength/Skill  Overhead Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
RKC plank hold for 15 seconds after each set
WOD  AMRAP in 12 minutes:
10 Strict Pullups
20 Pushups
//
11.7.16
Strength/Skill  Thruster
Red Option – 2 rep max
Black Option – 80% x 2 x 5 sets
WOD  “Jackie”
For time:
Row 1000m
50 Thrusters (45)
30 Pullups
//
8.7.16
Strength/Skill  Jerk
Red Option: 2 rep max
Black Option: 80% x 2 x 5 sets
WOD  5 rounds for time:
10 Toes to Bar
10 DB Push Press (40)(30)
10 KB Swings (55)(35)
//
7.7.16
Strength/Skill    Farmer’s Carry
WOD   AMRAP in 15 minutes:
Run 800m
in time remaining complete as many rounds and reps as possible of:
75 Double-Unders
15 Burpees to Plate
//
6.7.16
Strength/Skill  Front Squat
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD “Grace”
30 Clean & Jerks for time (135)(93)
//
5.7.16
Strength/Skill   EMOTM for 14 minutes:
Evens – 5 Handstand Pushups
Odds – 5 Pullups
WOD   6 rounds for time:
200m Row Sprint
Rest approximately 2 minutes between efforts
//
4.7.16
Partner WOD   For time:
Run 400m Together
76 Goblet Squats
Run 400m Together
76 KB Swings
Run 400m Together
76 KB Reverse Lunges
Run 400m Together
76 Burpees
Run 400m Together
1 KB per team. Only 1 athlete working at a time. Athletes do not have to wait for their teammate in order to start an exercise once back from the 400m run.
//
30.6.16
Strength/Skill  Band Sprints
WOD
50-40-30-20-10 reps for time:
Double-Unders
Abmat Situps (DB anchored)
//
29.6.16
Strength/Skill  Deadlift
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD  3 rounds for time:
Run 400m
21 KB Swings (55)(35)
12 Pullups
//
27.6.16
Strength/Skill  Overhead Squat
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD
150 Wall Balls for time
//
24.6.16
Strength/Skill   Push Press
Red Option: 2 rep max
Black Option: 80% x 1 x 5 sets
WOD   (20 minute time cap)
21-15-9 reps for time:
Handstand Pushups
Ring Dips
Pushups
Scale to 15-12-9 reps as needed
//
23.6.16
Strength/Skill  Farmers Carry
6 x 20 yards @ 75% bodyweight
Perform 20 second hollow rock after each set
No rest between sets
WOD  3 x 5 minute AMRAP with 2:30 minutes rest between. Pick up each round where you left off in the previous rounds:
6 Front Squats
6 Lateral Burpees Over the Barbell
12 KB Swings
Rx: 95/63, 55/35
R+: 115/73, 70/4
//
22.6.16
Strength/Skill   Clean
Red Option: 2 rep max
Black Option: 80% x 1 x 5 sets
WOD  For time:
Row 2,000m
//
21.6.16
Strength/Skill  EMOTM for 10 minutes:
6 Pistols (3 each leg)
WOD  Rx
For time:
Run 600m
50 Wall Balls
25 Pullups
30 Wall Balls
15 Pullups
20 Wall Balls
10 Pullups
Run 600m
//
20.6.16
Strength/Skill  Shoulder Press
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD  “Open WOD 11.1″
AMRAP in 10 minutes:
30 Double-Unders
15 Snatches (75/53)
//
17.5.16
Strength/Skill   Back Squat
Red Option: 3 rep max
Black Option: 80% x 2 x 5 sets
WOD  Rx
3 rounds for time:
Run 400m
21 Shoulder to Overhead (95)(63)
12 Pullups
R+
3 rounds for time:
Run 400m
21 Shoulder to Overhead (115)(73)
12 Chest to Bar Pullups
//
16.5.16
Strength/Skill  EMOTM for 8 minutes:
4 Box Jumps (increase height as desired)
WOD  AMRAP in 15 minutes:
30 Double-Unders
3 Hang Power Cleans
30 Double-unders
6 Hang Power Cleans
30 Double-unders
9 Hang Power Cleans
30 Double-unders
12 Hang Power Cleans
…continue sequence of 30 double-unders and 3 rep increases until 15 minutes is up. Score is total Hang Power Cleans completed.
Rx: 135/103
//
15.6.16
Strength/Skill   Snatch
Red Option: 3 rep max
Black Option: 75% x 2 x 5 sets
WOD  For time with a 10 minute time cap:
10 Rope Climbs @ 15ft
(scale to 12ft Climbs or 30 Lying Rope Climbs)
If all 10 are not completed within the time cap, score will be 10 minutes plus any of the uncompleted climbs. So if you achieve 8 climbs in 10 minutes, your score is 10:02.
//
14.6.16
Strength/Skill   Bar Dip
1 rep max WOD3 x 1 minute work/30 seconds of rest:
Row Calories
KB Swings (70)(45)
Burpees Over Hurdle (24)(18)//13.6.16
//
11.6.16
Strength/Skill  Thruster
Red Option: 3 rep max
Black Option: 75% x 3 x 5 sets
WOD  Rx  AMRAP in 12 minutes:
Run 1200m
in time remaining complete as many rounds and reps as possible of:
6 Handstand Pushups to abmat
6 Toes to Bar
//
10.6.16
Strength/Skill  Deadlift
Red Option: 5 rep max
Black Option: 75% x 3 x 5 sets
WOD  Rx
10-9-8-7-6-5-4-3-2-1 reps for time:
Overhead KB Lunge (each arm) 55/35
Pushups
R+
10-9-8-7-6-5-4-3-2-1 reps for time:
Overhead KB Lunge (each arm) 70/45
Ring Pushups
//
9.6.16
Strength/Skill  Sargon Sprints
4 x 100yds
WOD  5 rounds for time:
Row 200m
20 Abmat Situps
10 Thrusters (75)(53)8.6.16
//
Strength/Skill  Jerk
Red Option: 3 rep max
Black Option: 75% x 2 x 5 sets
WOD  Rx
AMRAP in 7 minutes:
7 DB Cleans (40)(30)
7 Plate Facing Burpees
R+
AMRAP in 7 minutes:
7 DB Cleans (50+)(30+)
7 Burpees with Jump Over Plate
//
7.6.16
Strength/Skill  Pullup
1 rep max
WOD   “Climb”
For time:
Run 200m
Rest 1 minute
Run 400m
Rest 2 minutes
Run 600m
Rest 3 minutes
Run 800m
//
6.6.16
Strength/Skill  Front Squat
Red Option: 5 rep max
Black Option: 75% x 3 x 5 sets
WOD  Rx
3 minutes for reps @ each station:
Double-Unders
Ring Dips
Overhead Squats (95)(63)
R+
3 minutes for reps @ each station:
Double-Unders
Muscle-Ups
Overhead Squats (115)(73)
3.6.16
Strength/Skill  Floor Press
Red Option: 5 rep max
Black Option: 75% x 3 x 5 sets
WOD  AMRAP in 7 minutes:
Wall Balls
//
2.6.16
Strength/Skill   Sled Push
3 x 40yds @ bodyweight
WOD  For time:
Run 800m
21 Hang Squat Clean
Run 600m
15 Hang Squat Clean
Run 400m
9 Hang Squat Clean
Rx: 135/83
R+: 155/103
//
1.6.16
Strength/Skill  Overhead Squat
Red Option: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5, 5 rep max
Black Option: 50% x 5, 60% x 5, 70% x 3, 75% x 3 x 5 sets
WOD  With a 15 minute time cap,
Rx
For time:
60 Handstand Pushups (M: abmat + 25lb plates/W: abmat)
R+
For time:
60 Handstand Pushups (M: abmat + 45lbs/W: abmat + 25lbs
//
31.5.16
Strength/Skill  Bar Dip
3 rep max
WOD  AMRAP in 15 minutes:
10 Row Calories
10 Pullups
20 Overhead Walking Lunges (45)(25)
R+: Chest to Bar Pullups
//
30.5.16
AMRAP in 30 minutes:
200 Double-Unders
50 Burpees
in time remaining on the clock, complete as many rounds as possible of:
1 Rope Climb
7 Toes to Bar
10 Shoulder to Overhead
12 KB Swings
Rx: 115/73, 55/35
R+: 135/83, 70/45
//
27.5.16
Strength/Skill  Overhead Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
RKC plank hold for 15 seconds after each set
WOD  AMRAP in 12 minutes:
10 Strict Pullups
20 Pushups
//
26.5.16
Strength/Skill10 x 15yd Sprints  Groups of 4
WOD  Tabata the following for reps:1) Deadlift (115)(73)
Rest 2 minutes and change weights
2) Hang Power Cleans (95)(63)
Rest 2 minutes and change weights
3) Front Rack Reverse Lunges (75)(53)
//
25.5.16
Strength/Skill  Back Squat
Red Option: 5 rep max
Black Option: 75% x 3 x 5 sets
WOD  Rx
AMRAP in 12 minutes:
1 Rope Climb
12 Wall Balls
24 Double-Unders
R+
AMRAP in 12 minutes:
2 Rope Climbs
12 Wall Balls
24 Double-Unders
//
24.5.16
Strength/Skill   Pullup
3 rep max
WOD  “Headstrong”
Rx
30-20-10 reps for time:
KB Swings (70)(55)
Burpees to Plate
R+
30-20-10 reps for time:
KB Snatch (62)(45)
Burpees with jump over plate
//
23.5.16
Strength/Skill  3-position Clean (mid thigh, above knee, below knee)
Red Option: Work up to max
Black Option: 70% x 5 sets
WOD  “2k”
For time:
Row 1k
Run 1k
//
20.5.16
Strength/Skill  Thruster
80% x 2 x 3 sets
WOD  Rx
AMRAP in 12 minutes:
Farmer’s Carry 200m (55)(35)
in time remaining complete as many reps as possible up:
5 Strict Pullups
10 Goblet Squats (55)(35)
R+
AMRAP in 12 minutes:
Farmers Carry 200m (70(45)
in time remaining complete as many reps as possible up:
5 Strict Chest to Bar Pullups
10 Goblet Squats (70)(45)
//
17.5.16
Strength/Skill  Bar Dip
5 rep max
WOD  Rx
AMRAP in 15 minutes:
Row 200m
20 Pushups Men/10 Pushups Women
10 Hang Power Cleans (95)(63)
R+
AMRAP in 15 minutes:
Row 200m
20 Ring Dips Men/10 Ring Dips Women
10 Hang Power Cleans (135)(93)
16.516
Strength/Skill    Front Squat
70% x 6 x 5 sets
WOD  Rx
For time:
50 Double-Unders
Run 600m
25 Pullups
Run 600m
50 Double-Unders
R+
For time:
50 Double-Unders
Run 600m
12 Muscle-Ups
Run 600m
50 Double-Unders
//
13.5.16
Strength/Skill  Jerk
80% x 2 x 3 sets
WOD  For time:
200yd Overhead Walking Lunge Steps (45)(25)
Note: Wear long pants or knee sleeves.
//
11.5.16
Strength/Skill   Deadlift
70% x 6 x 5 sets
WOD  For time:
10 Toes to Bar
20 Hang Power Cleans
10 Toes to Bar
20 Shoulder to Overhead
10 Toes to Bar
20 Hang Clean & Jerks
M: 135, W: 83
//
10.5.16
Strength/Skill  Pullup
5 rep max
WOD 6 x 30 seconds on/30 seconds off of each:
Row Meters
Rest 3 minutes between
Double-Unders
//
9.5.16
Strength/Skill  Floor Press
70% x 6 x 5 sets
10 Band pull aparts after each work set
WOD  AMRAP in 10 minutes:
Run 400m with Sandbag 🙂
then in time remain complete as many rounds as possible of the following:
10 Ring Dips or Strict Pushups (choose a skill that allows for good volume)
10 Goblet Squats (70)(45)
//
6.5.16
Strength/Skill  Overhead Squat
70% x 6 x 5 sets
WOD  For time:
Run 600m
21 KB Swings
Run 400m
15 KB Swings
Run 200m
9 KB Swings
M: 70, W: 45
//
5.5.16
Strength/Skill  Farmers Carry
3 x 1 minute @ 3/4 bodyweight
Perform a 1 minute plank after each set
WOD  5 rounds for time:
4 Ring or Bar Muscle-Ups (scale to 4 band assist muscle-ups or 8 Bar Dips)
5 Handstand Pushups (M: 45lb + abmat) (W: 25lb + Abmat) – scale as needed
6 Pistols (scale to weighted lateral step-ups)
//
4.5.16
Strength/Skill   Push Press
50% x 3, 60% x 3, 65% x 3, 70% x 2, 75% x 2, 80% x 2 x 3 sets
WOD   AMRAP in 12 minutes:
Run 1000m
in time remaining, complete as many reps as possible of:
2 Burpees
4 KB Snatch (55)(35)
4 Burpees
8 KB Snatch
6 Burpees
12 KB Snatch
…continue sequence.
//
3.5.16
Strength/SkillToes to Bar
3-5 reps EMOTM for 10 minutes
WODFor time (compare to WOD 151102):
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
Men
5 Rope Climbs R+
30 Pullups Rx
Women
3 Rope Climbs R+
20 Pullups Rx//
2.5.16
Strength/Skill  3 Position Clean (mid-thigh, above knee, below knee)
80% x 3 sets
WOD  “Thrustermania”
With a running clock, complete:
1 Thruster minute 1
2 Thrusters minute 2
3 Thrusters minute 3
continue on until you cannot perform the number of thrusters equal to the number of minutes.
Score is total thrusters.
//
29.4.16
Strength/Skill  Shoulder Press
70% x 6 x 5 sets
WOD  AMRAP in 10 minutes:
10 Pullups
10 Wall Balls
10yd–>10yd–> 20yd–> 20yd sprint
//
28.4.16
Strength/Skill  Sled Push
4 x 30 seconds @ bodyweight
Perform a 30 second hollow rock after each set
WOD  For time:
30 Power Snatch
30 Lateral Burpees Over Barbell
20 Power Snatch
20 Lateral Burpees Over Barbell
10 Power Snatch
10 Lateral Burpees Over Barbell
M: 95, W: 63
//
27.4.16
Strength/Skill  Back Squat
70% x 6 x 5 sets
WOD  For time:
1000m Row
//
26.4.16
Strength/Skill  Handstand Pushup
3-5 reps EMOTM for 10 minutes
WOD  AMRAP in 15 minutes:
5 KB Swings (55)(35)
5 Pushups
10 KB Swings
10 Pushups
15 KB Swings
15 Pushups
20 KB Swings
20 Pushups
…continue sequence of 5 rep increases. After every 10 rep increase is completed of the pushups, complete that same amount of double-unders. So at 10 reps, 10 double-unders, 20 reps, 20 double-unders, 30 reps, 30 double-unders. Score is total reps of swings, pushups, and double-unders completed.
25.4.16
//
Strength/Skill  Thruster
75% x 3 x 4 sets
WOD  For time:
Run 400m
30 Hang Power Cleans (155)(103)
Run 400m
//
21.4.16
Strength/Skill  Sargon Sprints
8 x 25 meter
WOD  AMRAP in 20 minutes:75 Double-Unders
15 Deadlifts (135)(93)
5 Ring or Bar Muscle-Ups (Scale to 15 Ring Rows and 15 Bar Dips)
//
20.4.16
Strength/Skill  Front Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
WOD  For time:
Row 20 Calories
20 Bumper Facing Burpees
Row 15 Calories
15 Bumper Facing Burpees
Row 10 Calories
10 Bumper Facing Burpees
Row 5 Calories
5 Bumper Facing Burpee
//
19.4.16
Strength/Skill  Skin the Cats
10 minutes practice
WOD  10 rounds for time:
10 KB Swings (55)(35)
10 Wall Balls
//
18.4.16
Strength/Skill  Jerk
75% x 3 x 4 sets
WOD  AMRAP in 10 minutes:
Run 600m
in time remaining complete as many reps as possible of this ascending ladder:
2 Handstand Pushups
2 DB Hang Cleans
4 Handstand Pushups
4 DB Hang Cleans
6 Handstand Pushups
6 DB Hang Cleans
8 Handstand Pushups
8 DB Hang Cleans
…continue sequence of 2 rep increases for a total rep score
M: Abmat + 25lbs, W: Abmat
M: 40lb, W: 30lb
//
15.4.16
Strength/Skill  Deadlift
40% x 8, 50% x 8, 60% x 8 x 5 sets
5 Broad Jumps after each of the 60% sets
WOD  For time:
2 Rope Climbs Men/1 Rope Climb Ladies
30 Wall Balls
2 Rope Climbs Men/1 Rope Climb Ladies
30 KB Swings (70)(45)
2 Rope Climbs Men/1 Rope Climb Ladies
30 Barbell Overhead Forward Lunges (95)(63)
//
14.4.16
Strength/Skill  Bottoms up KB Carry5 x 40yds (20yds left, 20yds right)
WOD  6 x 1 minute work/2 minute row sprints
Score total meters
//
13.4.16
Strength/Skill  Floor Press
40% x 8, 50% x 8, 60% x 8 x 5 sets
10 DB Rows each arm after each of the 60% sets
WOD  2 x 6 minute AMRAPs:
Run 400m
30 Lateral Burpees
in time remaining complete as many reps as possible of:
Shoulder to Overhead (115)(73)
Rest 3 minutes and repeat again
//
11.4.16
Strength/SkillOverhead Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
RKC plank hold for 15 seconds after each set
WODAMRAP in 12 minutes:
10 Strict Pullups
20 Pushups
8.4.16
Strength/Skill  Push Press
50% x 3, 60% x 3, 70% x 3, 75% x 3 x 4 sets
WOD
3 rounds for time:
Run 400m
21 Goblet Squats (55)(35)
12 Handstand Pushups (M: 25lb + Abmat)(W: Abmat)
//
7.4.16
Strength/Skill  6 sets:
20yd lateralSprints (5, 10, 15, 20yd increments)
WOD  AMRAP in 15 minutes:
40 Double-Unders
4 Pullups
40 Double-Under
6 Pullups
40 Double-Unders
8 Pullups
40 Double-Unders
10 Pullups
40 Double-Unders
12 Pullups
…continue sequence. Score is total Pullups completed.
Scale up to Chest to Bar Pullups.
Muscle-ups on Bar or Rings can also be done and increased by increments of 1 rep.
Sub Ring Rows
//
6.4.16
Strength/Skill  3 position Clean (mid-thigh, above the knee, below the knee)
50%, 60%, 70% 75% x 4 sets
WOD  For time:
50 KB Swings
50 KB Push Press (25 each arm)
50 Single Arm Rack Reverse Lunges (25 each leg)
50 KB Snatch (25 each arm)
M: 55, W: 35
Scale load as needed. The goal is to keep the same bell weight for each movement.
//
5.4.16
Strength/Skill   Bar Dip – 1 rep max or 20 really difficult bar dips. No more than 2 reps per set.
WOD   4 x 1 minute intervals:
Wall Balls
Row Calories
Pushups
/
4.4.16
Strength/Skill  Shoulder Press
40% x 8, 50% x 8, 60% x 8 x 5 sets
Perform 5-10 Strict Pullups after each of 60% sets
WOD  AMRAP in 10 minutes:
10 Hang Power Snatch (115)(73)
10 Lateral Burpees over Barbell
/
Apr.1.16
Strength/Skill  Back Squat
40% x 8, 50% x 8, 60% x 8 x 5 sets
Perform 10 jump squats after each 60% set
WOD  16-12-8 reps for time:
Hang Squat Clean (115)(73)
Front Rack Reverse Lunge (115)(73)
Run 200m after 16s, 12s, and 8s
/
Mar.30.16
Strength/Skill  Thruster
50% x 3, 60% x 3, 70% x 3 x 5 sets
Perform 5 jump squats after each 70% set
WOD 6 rounds for time:
10 Pistols
10 Ring Dips for guys and 5 Ring Dips for the ladies
/
Mar.28.16
Strength/Skill  Snatch (power or squat)
50% x 3, 60% x 3, 70% x 3 x 5 sets
Perform 5 Box Jumps after each 70% set
WOD  Tabata Mash for reps (20 seconds of work/10 seconds of rest alternating for 16 cycles):
Double-Unders
DB Push Press (40)(30)
/
Mar.25.16
Strength/Skill Front Squat
50% x 10 x 5 sets
Perform 5 Broad Jumps after each 50% set
WOD AMRAP in 10 minutes:
60 Overhead Walking Lunges (45)(35)
in time remaining completed as many reps as possible of:
DB Snatch alternating every 5 reps (45)(35)
/
Mar.24.2016
Power/Skill: Squat Snatch  1 rep max snatch
WOD:   for time:21 DB thrusters (40/30)
7 muscle ups*
15 DB thrusters
5 muscle ups
9 DB thrusters
3 muscle ups
rest 3 min
21 box jump overs (24/18)
7 muscle ups
15 box jump overs
5 muscle ups
9 box jump overs
3 muscle ups
Mar.23.16
Strength/SkillJerk
50% x 3, 60% x 3, 70% x 3 x 5 sets
WODFor reps on a 1 minute interval clock:
Minute 1: Shoulder to Overhead (95)(63)
Minute 2: Pullups
Minute 3: Rest
Minute 4: Shoulder to Overhead (115)(73)
Minute 5: Chest to Bar Pullups
Minute 6: Rest
Minute 7: Shoulder to Overhead (135)(83)
Minute 8: Bar or Ring Muscle-Ups
Scale to same weight for all shoulder to overhead and same pullup variation for entire WOD as needed. Also, athletes can scale starting weights and make progressions as desired.
Mar.22.16
Strength/Skill Bar Dip – 3 rep max or 25 total with our without bands
WOD “Cardio”
5 rounds for time:
Run 400m
30 Double-Unders
/
Mar/21/16
Strength/Skill  Deadlift
50% x 10 x 5 sets
Perform 10 Band Pull throughs after each 50% set
WOD  For time:
Row 750m
50 Pistols (Scale to lateral box step-ups or assisted pistols)
25 Hang Power Cleans (155)(10
/
Mar/18/16
Strength/Skill  Floor Press
50% x 10 x 5 sets
Perform 5-10 Pushups after each work set
WOD  4 x 1 minute work/30 seconds rest intervals:
Farmers Carry for distance (70)(55)
Wall Balls
/
Mar.17.2016
Strength/Skill   Band Sprints
8 x 15yds
WOD  AMRAP in 12 minutes:
3 Handstand Pushups
1 Rope Climb
6 Handstand Pushups
2 Rope Climbs
9 Handstand Pushups
3 Rope Climbs
12 Handstand Pushups
4 Rope Climbs
15 Handstand Pushups
5 Rope Climbs
…continue sequence
Scale to 10 x Ring Rows and Box Handstand Pushups
Mar.16.2016
Strength/Skill  Overhead Squat
50% x 10 x 5 sets
Perform 5 Box Jumps after each work set
WOD 20 Hang Power Snatch (95)(63)
40 Abmat Situps
80 Double-Unders
15 Hang Power Snatch (115)(73)
30 Abmat Situps
60 Double-Unders
10 Hang Power Snatch (135)(83)
20 Abmat Situps
40 Double-Unders
/
Mar.14.2016
Strength/Skill Push Press
50% x 3, 60% x 3, 70% x 3 x 5 sets
Perform 6 Bar Dips after each work set
WOD 5 rounds for time:
4 KB Push Press Left Arm
4 Overhead KB Walking Lunge Left Arm
4 KB Push Press Right Arm
4 Overhead KB Walking Lunge Right Arm
8 KB Swings
Rx: 55/35
/
Mar.10.2016
Strength/Skill  Pressing Snatch Balance + Overhead Squat – 3 x 5 reps working up to WOD weight
Thruster – 3 x 5 reps working up to WOD weight
WOD  5 x 30 seconds work/rest for reps:
Overhead Squat (95)(63)
Rest 2:30 minutes
Thruster (95)(63)
/
Mar.9.2016
Strength/Skill  Shoulder Press
50% x 10 x 5 sets
Perform 10-20 second handstand hold after each work set
WOD  3 rounds for time:
Run 400m
21 KB Swings (55)(35)
12 Pullups
/
Mar.7.2016
Strength/Skill  Back Squat
50% x 10 x 5 sets
Perform 10 Jump Squats after each work set
WOD  Ladder for time:
50 Double-Unders
Run 10 Turf Lengths
300m Row
40 Double-Unders
Run 8 Turf Lengths
250m Row
30 Double-Unders
Run 6 Turf Lengths
200m Row
20 Double-Unders
Run 4 Turf Lengths
150m Row
10 Double-Unders
Run 2 Turf Lengths
100m Row
/
Mar 4 2016
Strength/Skill  Jerk (power or split)
1 rep max test
WOD  5 rounds for time:
6 Lateral Burpees Over Barbell
9 Shoulder to Overhead (135)(93)
12 Calorie Row
/
Mar 3 2016
Strength/Skill  Sled Push – 5 x 20yds @ 50% Bodyweight
KB Russian Swing- 4 x 15 seconds work/rest @ heavier weight than the WOD
WOD   3 x 4 minutes of work/2 minutes rest:
40 KB Swings (55)(35)
40yd Sled Push (135)(90)
/
Mar 2 2016
Strength/Skill  Clean
1 rep max test
WOD  Chipper for time:
60 Abmat Situps (feet on wall)
50 Pushups
40 Toes to Bar
30 Ring Dips or Bar Dips
/
Mar 1 2016
Strength/Skill  Sprints – 4 x 10yd/20yd
Pullup – 5 rep max or 30 strict pullups (use partner assist as needed)
WOD  Tabata the following movements for a total rep score:
Lateral Cone Shuttle (10yds)
Pullups or Ring Rows
KB Step-ups (55)(35) – Odds left leg, Evens right leg.
/
Feb 29.2016
Strength/Skill  Overhead Squat
1 rep max test
WOD  AMRAP in 10 minutes:
10 Handstand Pushups (M: abmat + 25lb plates, W: abmat)
50 Double-Unders
/
Feb.26.2016
Strength/Skill  Push Press
1 rep max test
WOD  For time:
30 DB Strict Press
10 KB Swings
20 DB Strict Press
20 KB Swings
10 DB Strict Press
30 KB Swings
Rx: 40/30, 70/45
/
Feb.24.2016
Strength/Skill  Snatch
1 rep max test
WOD  3 rounds for time:
12 Hang Power Snatch (115)(73)
12 Chest to Bar Pullups
/
Feb.23.2016
February 23, 2016
Strength/Skill  Double-Unders and Rowing Technique
10 minutes of practice
WOD  AMRAP in 15 minutes:
60 Double-Unders
15 Calorie Row
/
Feb.22.2016
Strength/Skill  Front Squat
1 rep max test
WOD  For time:
40 Pushups
Run 200yds (10 turf lengths)
40 Front Squats (95/63 for first 10 reps, 115/73 for second 10 reps, 135/93 for third 10 reps, 155/103 for last set of 10 reps)
Run 200yds (10 turf lengths)
40 Pushups
/
Feb.19.2016
Strength  Floor Press
1 rep max test
WOD  Tabata Intervals
Power Snatch for reps (75)(53)
Rest as needed
Max Sled Push Distance in 3 minutes (135)(90)
/
Feb/18/2016
Speed  5 x 20yd ground touch sprints
WOD   AMRAP in 15 minutes:
10 Toes to Bar
20 Straight Leg Abmat Situps
30 Overhead Reverse Lunges with Empty Bar (45)(33)
/
Feb/17/2016
Gymnastics  Weighted Bar Dip
1 rep max
If you cannot perform a weighted pullup, perform 30 Dips with or without a band
WOD  AMRAP in 15 minutes:
5 Hang Power Cleans @ 75% of max
25 Pushups
50 Double-Unders
/
Feb/16/2016
Strength  Clean & Jerk
1 rep max test
WOD   21-15-9 reps for time:
KB Swings (70)(45)
Burpees to Plate (forward)
Row Calories
/
Feb.15.2016
Strength    Back Squat
1 rep max test
WOD
5 rounds for time:
12 Deadlifts
9 Hang Power Clean
6 Push Jerks
Rx: 155/103
Scale load as needed. 15 minute time cap.
Feb.11.2016
Skill: Push/Pull  5 rounds for quality:10 CTB pull-ups
10 HSPU (challenge yourself)
WOD: “Trampled Under Foot”3 x 5 min AMRAP:8 hang power clean
16 box jumps
rest 1 min between 4 min cycles
start at 135/93
guys add 20 lb each cycle
ladies add 10 lb each cycle
Feb.10.2016
Strongman   Sled Push Sprint
6 x 40yds @ 50% bodyweight
WOD  For time:
3 Rope Climbs
20 Pistols (10 each)
30 Hang Power Cleans (155)(103)
20 Pistols (10 each)
3 Rope Climbs
Scale to the following:
20 Ring Rows
20 Lateral Box Step Ups
Load of Hang Power Clean
/
Feb.8.2016
Strength   Snatch (use 90% of your 1 rep max as your training max + 10lbs)
55% x 3, 65% x 3, 75% x 3, 85% x 3, 95% x 1 x 2 sets
WOD   For time:
10 Overhead Squats
30 Double-Unders
9 Overhead Squats
27 Double-Unders
8 Overhead Squats
24 Double-Unders
7 Overhead Squats
21 Double-Unders
6 Overhead Squats
18 Double-Unders
5 Overhead Squats
15 Double-Unders
4 Overhead Squats
12 Double-Unders
3 Overhead Squats
9 Double-Unders
2 Overhead Squats
6 Double-Unders
1 Overhead Squat
3 Double-Unders
Rx: 95/63
R+: 115/73
Scale load as needed for proper positioning and squat depth
/
Feb.5.2016
Partner WOD    5 rounds for time:
60yd Farmers Carry each (70+)(45+)
10 Burpees Over Partner each (partner is in a plank position)
20yd  Sprint Relay
/
Feb.4.2016
Strength  Front Squat (use 90% of your 1 rep max as your training max + 20lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD  2 x 6 minute AMRAPs w/ 2 minute rest between:
12 Handstand Pushups
12 Toes to Bar
/
Feb.3,2016
Strength  Floor Press (use 90% of your 1 rep max as your training max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD  AMRAP in 15 minutes:
25 Double-Unders
5 Pullups
25 Double-Unders
10 Pullups
25 Double-Unders
15 Pullups
25 Double-Unders
20 Pullups
…continue sequence for total rep score
/
Feb.1.2016
Strength   Clean & Jerk (use 90% of your 1 rep max as your training max + 10lbs)
55% x 3, 65% x 3, 75% x 3, 85% x 3, 95% x 1 x 2 sets
WOD  3 x 1 minute station for reps:
10yd Cone Shuttle
Burpees to Plate
KB Swings (55)(35)
30 second rotation between movements
/
Jan 27.2016
Gymnastics  Weighted Bar Dip
1 rep max
If you cannot perform a weighted pullup, perform 30 Dips with or without a band
WOD  AMRAP in 15 minutes:
5 Hang Power Cleans @ 75% of max
25 Pushups
50 Double-Unders
/
Jan.26.2016
Strength  Shoulder Press (use 90% of your 1 rep max as your training max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD  4 x 3 minute AMRAPs with 1:30 rest between sets:
6 Shoulder to Overhead (135)(93)
9 Lateral Burpees Over the Bar
12 Row Calories
/
Jan.25.2016      LaLoche
Strength    Deadlift (use 90% of your 1 rep max as your training max + 20lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
WOD   AMRAP in 10 minutes:
2 Ring Dips
2 Pistols
4 Ring Dips
4 Pistols
6 Ring Dips
6 Pistols
8 Ring Dips
8 Pistols
/
Jan.22.2016
Strength   Snatch (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3 x 2 sets
WOD  For time:
Run 25yd lateral shuffle floor touch
40 Hang Clean & Jerks @ 55% of max Clean & Jerk
Run 25yd lateral shuffle floor touch
40 Toes to Bar
//
Run 25yd lateral shuffle floor touchJan.21.2016
Strongman  Farmer’s Carry
5 x 40yds with KB/DB equaling your bodyweight
WOD  4 x 1 minute intervals with no rest between stations:
Row Calories
Burpees
/
Jan.20.2016
Strength   Front Squat (use 90% of your 1 rep max as your training max + 20lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
WOD  AMRAP in 7 minutes:
Wall Balls  9-11 foot throw.
/
Jan.19.2016
Gymnastics     Skill Practice for 10 minutes:
Back and Front Levers
WOD   For time:
50 KB Snatch (25 each arm)
30 Pullups
80 Double-Unders
30 KB Snatch (15 each arm)
20 Pullups
50 Double-Unders
20 KB Snatch (10 each arm)
10 Pullups
30 Double-Unders
M: 55, W: 35
/
Jan.18.2016
Strength   Floor Press (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
WOD  2 x 5 minute AMRAPs w/ 2 minutes rest between:
5 Deadlift (225)(155)
5 Handstand Pushups (25lb plates + Abmat for both parties)
/
Jan.15.2016
Strength  Clean & Jerk (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3 x 2 sets
WOD  For time:
200yd Sled Push @ bodyweight
/
Jan.14.2016
Speed & Agility  Ladders –> Cone Drills
WOD  AMRAP in 15 minutes:
1 Rope Climb
Run 80yds
10 Shoulder to Overhead
2 Rope Climbs
Run 80yds
15 Shoulder to Overhead
3 Rope Climbs
Run 80yds
20 Shoulder to Overhead
…continue sequence
Rx: 135/93
Score is total rope climbs + shoulder to overheads completed
Jan.12.2016
EMOTM for 16 minutes:
Even minutes – 3-5 Chest to Bar Pullups (scale as needed)
Odds minutes – 5 Box Jumps (28-32″, 22-28″)
WOD   6 x 30 seconds work/rest for reps:
Handstand Pushups
Rest 1 minute
Abmat Situps
Jan.11.2016
Gymnastics   EMOTM for 16 minutes:
Even minutes – 3-5 Chest to Bar Pullups (scale as needed)
Odds minutes – 5 Box Jumps (28-32″, 22-28″)
WOD   6 x 30 seconds work/rest for reps:
Handstand Pushups
Rest 1 minute
Abmat Situps
\
Jan.8.2016
Strength  Deadlift (use 90% of your 1 rep max as your training max + 20lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
WOD  For time:
Row 30 Calories
30 Ring Dips (Scale up to 10 muscle-ups)
Row 20 Calories
20 Ring Dips (Scale up to 8 muscle-ups)
Row 10 Calories
10 Ring Dips (Scale up to 6 muscle-ups)
Jan.7.2016
Strongman  Waiter’s Walk
5 x 20meters
WOD  3 x 4 minutes work/2:00 minutes rest:
15 Wall Balls
15 KB Swings (55)(35)
Jan.6.2016
Strength Snatch (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
WOD  3 rounds for time:
20yd suicide
10 Handstand Pushups (M: 25lb + Abmat)(W: Abmat)
20 Walking Lunges holding 2 KB/DB equaling 50% of bodyweigh
Jan.5.2016
Gymnastics   Muscle-up
If you can perform muscle-ups, perform 10-20 reps depending on level
If you cannot do muscle-ups, perform 10 minutes of transition work into dip
WOD  AMRAP in 12 minutes:
3 Burpees
3 Hang Cleans
6 Burpees
6 Hang Cleans
9 Burpees
9 Hang Cleans
12 Burpees
12 Hang Cleans
…continue sequence for a total rep score
Use 60% of Hang Clean for load
Jan.4.2016
Strength  Front Squat (use 90% of your 1 rep max as your training max + 20lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
WOD  For time:
Row 1000m
100 Double-Unders
100yd Sled Push (90)(70)
Dec 31 2015  Last one for this year!
Sprints  Band Sprints
8 x 10 Meter
WOD  For time:
10 Hang Power Snatch
10 Front Squats
10 Turf Lengths Run
8 Hang Power Snatch
8 Front Squats
8 Turf Lengths Run
6 Hang Power Snatch
6 Front Squats
6 Turf Lengths Run
4 Hang Power Snatch
4 Front Squats
4 Turf Lengths Run
2 Hang Power Snatch
2 Front Squats
2 Turf Lengths Run
Rx: 115/73
Dec 30 2015
Strength  Floor Press (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 DB Rows each arm after each set
WOD  2 x 5 minutes work/2:30 minute rest between for rounds and reps:
5 Handstand Pushups (use a difficult deficit)
10 Toes to Bar
Dec-29-2015
Gymnastics 3 Box Jumps
Every minute on the minute for 10 minutes increasing height as desired
WOD  5 rounds for time:
Row 200m
Ring Dips (20 reps men, 10 reps ladies)
20 KB Swings (55)(35)
Dec 28 2015
Strength  Clean & Jerk (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
WOD  AMRAP in 12 minutes:
20yd Sled Push (180)(135)
9 Chest to Bar Pullups/ 3 muscle-up (scale up)
20yd Sled Push
12 Chest to Bar Pullups /4 muscle-ups (scale up)
20yd Sled Push
15 Chest to Bar Pullups/5 muscle-ups (scale up)
20yd Sled Push
18 Chest to Bar Pullups/6 muscle-ups (scale up)
Score is total pullups/muscle-ups
Dec-24-2015
“12 days of Fitness 2015″1 Clean Thruster
2 Reverse Lunges in Front Rack Position
3 Push Presses
4 Hang Power Cleans
5 Deadlifts
6 Lateral Burpees Over Barbell
7 Pullups (scale to ring rows)
8 Pushups
9 MB Butterfly Situps with Abmat
10 Wall Balls (20)(14)
11 KB Swings (55-70)(35-45)
1200m Run
Dec 23-2015                                                                                                                   Strength  Back Squat (use 90% of your 1 rep max as your training max + 20lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 5 Squat Jumps as high as you can after each set
WOD  Tabata Mash for reps alternating movements:
Thrusters (75)(53)
Power Snatch (75)(53)
Dec-22-2015
Gymnastics  Weighted Bar Dip
1 rep max
If you cannot perform a weighted pullup, perform 30 Dips with or without a band
WOD  AMRAP in 15 minutes:
5 Hang Power Cleans @ 75% of max
25 Pushups
50 Double-Unders
Dec-21-2015
Strength  Shoulder Press (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 second chin-up hold after each set
WOD  “Diane”
21-15-9 reps for time:
Deadlifts (225)(155)
Handstand Pushups
Dec-17-2015
Strongman  Farmer’s Carry
4 x 30M @ 75% bodyweight
Side plank x 30 seconds each side after each set
WOD  5 rounds for time:
10 Pullups
10M Sprint lateral Run
20 Wall Balls
Dec-16-15
Strength  Snatch (use 90% of your 1 rep max as your training max + 5lbs)
55% x 3, 65% x 3, 75% x 3, 85% x 2, 95% x 1 x 2 sets
Perform 5 Box Jumps after each of the first 3 sets
WOD   AMRAP in 10 minutes:
30 Double-Unders
10 DB Snatch (5 each arm)
30 Double-Unders
20 DB Snatch (10 each arm)
30 Double-Unders
30 DB Snatch (15 each arm)
30 Double-Unders
40 DB Snatch (20 each arm)
…continue sequence
M: 50lbs, W: 30lb
Dec-15-15
Gymnastics  Weighted Pullup
1 rep max
If you cannot perform a weighted pullup, perform 30 Pullup without a band OR 15 Negative Pullups
WOD   For time:
100 Walking Lunge Steps with Medball (20)(14)
75 Medball Butterfly Situps (20)(14)
50 Lateral Burpees to Plate
Dec-14-15
Strength   Front Squat (use 90% of your 1 rep max as your training max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Perform 5 Broad Jumps after each of the 1st 3 sets
WOD  2 sets x 2 minutes for reps at each station:
20yd Cone Shuttle (every cone touch is a rep)
Ring Pushups
Power Clean (95)(63)
1 minute transition between movements
Dec-11-15
Strength  Floor Press (90% + 5lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Perform 8 Pendlay Rows @ 40% of Deadlift max after every set
WOD  AMRAP in 15 minutes:
5 Handstand Pushups
10 Toes to Bar
20yd Sled Push (180)(135)
Dec-10-15
Strongman  Forward Sled Drags
6 x 40yds @ bodyweight
Plank for 30 seconds after each set
WOD  30-20-10 reps for time:
KB Goblet Squats
KB Reverse Lunges
KB Swings
M: 70, W: 45
Dec-9-15
Strength  Clean & Jerk (use 90% of your 1 rep max as your training max + 5lbs)
55% x 3, 65% x 3, 75% x 3, 85% x 2, 95% x 1 x 2 sets
Perform 5 Box Jumps after each of the first 3 sets
WOD  2 x 6 minute AMRAPs. Rest 3 minutes between. Start where you left off in the previous round:
10 Shoulder to Overhead (135)(93)
10 Pullups
10 Row Calorie
Dec-8-15
Gymnastics Weighted Bar Dip
3 rep max
If you cannot perform a weighted bar dip, perform 30 bar dips with our without a band.
WOD 10 rounds for time:
3 Hang Snatch @ 75% of max hang snatch
6 Lateral Burpees over the barbell
Dec-7-15
Strength  Back Squat (use 90% of your 1 rep max as your training max + 10lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Perform 10 Jumping Lunges after every set
WOD  AMRAP in 10 minutes:
20 Double-Unders
40m Run
40 Double-Unders
80m Run
60 Double-unders
120m  Run
80 Double-Unders
160m Run
Dec-4-2015
Strength  Shoulder Press (90% + 5lbs)
55% x 5, 65% x 5, 75% x 5, 85% x 3, 95% x 1+
Perform 10 Ring Rows after each set
WOD  AMRAP in 20 minutes:  Run 1200m
in time remaining complete as many rounds and reps as possible of:
12 DB Shoulder Press (40)(25)
12 Pullups
(Scale up to 4 Muscle-Ups in replacement of Pullups)
 
Dec-2-15   Happy Birthday Zach-Vader
Gymnastics Weighted Pullup
3 rep max
If you cannot perform a weighted pullup, perform 30 pullups at bodyweight or 6 sets of 3 negative pullups and 10 DB Rows each arm
WOD 21-15-9 reps for time:
Row Calories
Handstand Pushups (M: abmat +25lb plates, W: Abmat)
KB Swings (70)(45)
Dec-1-15
Gymnastics Weighted Pullup
3 rep max
If you cannot perform a weighted pullup, perform 30 pullups at bodyweight or 6 sets of 3 negative pullups and 10 DB Rows each arm
WOD 21-15-9 reps for time:
Row Calories
Handstand Pushups (M: abmat +25lb plates, W: Abmat)
KB Swings (70)(45)
Nov.30.15
Strength Snatch (use 90% of your 1 rep max as your training max + 5lbs)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 20 second hollow rock after each of the first 3 sets
WOD 3 x 4 minute AMRAPs. Rest 90 seconds between: 20 Single Arm Overhead Walking Lunge Steps – 10 each arm (55)(35)
40 Double-Unders (scale to 80 Single-Unders)
Nov.27.15
WOD 10min EMOM evens: 3 UB Hang Snatch odds: 7 Ring Push-Ups 3 Rounds for Time: 15 Power Snatch 95/65 15 T2B
Nov.25,15
Strength  Front Squat (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 5 Box Jumps after each of the first 3 sets
WOD  6 rounds for time:
10 Power Snatch (95)(63)
10 Wall Balls
Nov.24.15
Gymnastics Weighted Bar Dip
5 rep max
If you cannot perform a weighted bar dip, perform 30 bar dips at bodyweight or 6 sets of 10 pushups and 10 second ring support old
WOD For total time:
Row 500m
Rest 1 minute
40 Pullups
Rest 1 minute
30 Hang Power Clean (135)(93)
Nov.23.15
Strength Floor Press (use 90% of your 1 rep max as your training max + 5lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 Bent Over Rows @ 30% of Deadlift max after each set
WOD AMRAP in 10 minutes:
10 Handstand Pushups (M: Abmat + 25lb plates)(W: Abmat)
20 KB Swings
Nov.20,15
Strength Clean & Jerk (use 90% of your 1 rep max as your training max + 5lbs)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 5 bounding hurdle jumps after each set
WOD For time:
Row 1000m
Run 1000m
Nov.19.15
Strongman 4 sets x 1 minute at each:
Farmers Carry with kettlebells equalling 75% of bodyweight
Single-Arm Front Plank
WOD Tabata Intervals (20 seconds work/10 seconds rest x 8 sets):
Burpees
Deadlifts (135)(83)
20yd Turf Sprint
Nov 18.15
Strength Back Squat (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 KB Glute bridges after each of the first 3 sets
WOD For time:
50 Double-Unders
10 Hang Power Snatch
40 Double-Unders
8 Hang Power Snatch
30 Double-Unders
6 Hang Power Snatch
20 Double-Unders
4 Hang Power Snatch
10 Double-Unders
2 Hang Power Snatch
Rx: 115/73
Nov.17.15
Gymnastics Weighted Pullup
15 minutes to find a 5 rep max
If you cannot perform a weighted pullup, perform 6 sets of 10 Pendlay Rows followed by 10 second chin-up hold
WOD 2 x 6 minute AMRAPs:
6 Strict Ring Dips (scale up to 2 muscle-ups)
6 Strict Toes to Bar (scale up to toes through rings)
Rest 3 minutes then
12 Pushups
12 Straight leg abmat situps
Nov.16.15
Strength  Shoulder Press (use 90% of your 1 rep max as your training max + 5lbs)
50% x 5, 60% x 5, 70% x 5, 80% x 3, 90 x 3+
Perform 10 band straight arm pull downs after each of the first 3 sets
WOD  4 rounds for time:
10 Calorie Row
10 KB Single Arm Press (5 each)
10 Candlesticks (5 each)
(Scale up to pistols)
Nov.13.15
Strength Deadlift (use 90% of your 1 rep max as your training max + 10lbs)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
Perform 5 bounding hurdle jumps after each set
WOD For time:
Run 800m
15 Handstand Pushups or kick to handstand
Run 800m
Nov.12.15
Strongman Sled Push
6 x 20yds @ 1.5 x bodyweight
Hollow Rock for 20 seconds after each set
WOD AMRAP in 12 minutes:
8 Hang Power Cleans (115)(73)
12 Barbell Reverse Lunges (6 each leg)
16 Wall Balls
Nov.10.15
Gymnastics EMOTM for 10 minutes: 4 Box Jumps (increase height as desired after each minute) 
WOD 6 sets for reps:30 seconds Shoulder to Overhead (135)(93)
15 second transition
30 seconds Chest to Bar Pullups
1 minute rest
Nov.9.15
Strength Front Squat (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 Jump Lunges after each of the first 3 sets
WOD For time:
Row 25 Calories
125 Double-Unders
Row 20 Calories
100 Double-Unders
Row 15 Calories
75 Double-Unders
Row 10 Calories
50 Double-Unders
Nov.6.15
Strength Back Squat (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 5 Depth Jumps after each of the first 3 sets
WOD For time:
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
M: 5 Rope Climbs or 30 Pullups, W: 3 Rope Climbs or 20 Pullups
Nov.5.15
StrengthTurkish Get-up
5 x 3 reps on each side
WOD 6 rounds for time:
10 Overhead Squats (95)(63)
20 meter sprint
Nov.4.15
Strength Clean & Jerk (use 90% of your 1 rep max as your training max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
Perform 5 Broad Jumps after each of the first 3 sets
WOD For time:
75 Burpees to Plate
Nov.3.15
Gymnastics EMOTM for 10 minutes:
3-6 Ring Dips depending on skill level
Scale to Bar Dips if needed
WOD AMRAP in 20 minutes:
10 Handstand Pushups (M: head to abmat + 25lb plates, W: head to abmat)
200m Row
60yd Farmer Carry on Turf (70)(55)
Nov.2.15
Strength Back Squat (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 5 Depth Jumps after each of the first 3 sets
WOD For time:
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
15′ Rope Climbs or pullups
60 Double-Unders
Modify: 5 Rope Climbs or 30 Pullups, W: 3 Rope Climbs or 20 Pullups
10/30/15
Strength Shoulder Press (use 90% of your 1 rep max as your training max + 5lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 DB Rows after each of the first 3 sets
WOD 3 x 1 minute work/30 second transition for reps:
DB Push Press (40)(30)
MB Over the Shoulder (50)(30)
Goblet Squat (70)(45)
10/29/15
Strength Backwards Sled Drag @ bodyweight and Ring Supports
4 x 1 minute intervals of each with partner alternating movements
WOD For time: Sled Push 100yds (135)(90)
200yd Farmers Carry (55)(35)
100 Abmat Situps
10/28/15
Strength Deadlift (use 90% of your 1 rep max as your training max + 10lbs)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 20 second hollow rock hold after each of the 3 sets
WOD 2 x 6 minute AMRAPs with 3 minutes rest between:
1) Max Pullups ~> Max Wall Balls
3) Max Pushups ~> Max KB Swings (55)(35)
Perform a maximum set of reps for each movement alternating back and forth between the two movements for 6 minutes. Score is total reps performed of each couplet
10/27/15
Gymnastics As many handstand pushups as you can do in 10 minutes. Practice handstand holds on wall if you cannot perform the pushup. Practice kipping also.
WOD 5 rounds for time:
Run 400m
30 Double-Unders
10/26/15
Strength Snatch (use 90% of your 1 rep max as your training max)
55% x 3, 65% x 3, 75% x 2, 85% x 1, 95% x 1 x 3 sets
Perform 5 Bounding Hurdle Jumps after each of the first 3 sets
WOD For time:
40 Calorie Row
Rest 2 minutes
40 Hang Power Clean (135)(93)
Rest 2 minutes
40 Lateral Burpees Over Barbell
10/23/15
Strength Front Squat (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Box Jumps after each of the first 3 sets
WOD AMRAP in 10 minutes:
30 Double-Unders
5 Deadlifts (225)(155)
10/21/15
Strength Floor Press (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 10 Pendlay Rows after each of the first 3 sets using 35% of deadlift max
WOD Tabata Intervals for each for reps:
1) Row Calories
2) Ring Dips
3) KB Russian Swing (70)(55)
10/20/15
Gymnastics Accumulate as many strict pullups as you can do in 10 minutes. Vary grips along the way.
Scale up to Muscle-Ups if desired
WOD For time:
Run 1000m
30 Burpees to Plate
Run 800m
20 Burpees to Plate
Run 600m
10 Burpees to Plate
10/19/15
Strength Clean & Jerk (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Bounding Hurdle Jumps after each of the first 3 sets
WOD 3 x 4 minute AMRAPs for reps:
1) Shoulder to Overhead (155)(103)
Rest 2 minutes
2) Front Squat (155)(103)
Rest 2 minutes
3) Thruster (155)(103)
10/16/15
Strength Back Squat (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 5 Squat Jumps between first 3 sets
WOD 5 rounds for time:
15 Wall Balls
15 Abmat Situps
Run 200m
10/15/15
Strength 15 Tire Flips
WOD Each for time. 3 minute cap on all movements. Add any reps not completed on to the time cap:
30 Handstand Pushups
Rest 1 minute after the 3 minute cap
40 Pullups
Rest 1 minute after the 3 minute cap
50 KB Goblet Reverse Lunges (55)(35)
Rest 1 minute after the 3 minute cap
60 KB Swings (55)(35)
10/14/15
Strength Shoulder Press (use 90% of your 1 rep max as your training max)
55% x 5, 65% x 5, 75% x 3, 85% x 3, 95% x 1+
Perform 10 Ring Rows between first 3 sets
WOD How many 50meter sprints can you complete in 10 minutes
10/13/15
Gymnastics EMOTM for 10 minutes:
1 Rope Climb
if you cannot perform a rope climb, perform 10 second chin-up hold
WOD For time:
75 Double-Unders
25 Hang Power Snatch (95)(63)
50 Pushups
25 Hang Power Snatch (95)(63)
75 Double-Unders
Oct9/15
Strength Snatch (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 5 bounding hurdle jumps after each of the first 3 sets
WOD 30-20-10 reps for time:
Burpees
Toes to Bar
Oct8/15
Strength Farmers Carry 3 x 1 min work/rest with partner
Perform plank while partner carries
WOD 4 x 3 minutes work/90 seconds rest:
10 DB Single Arm Push Press (50)(35)
20 DB Step Up w/ Same DB (20″)(16″)
10 Calorie Row
Oct7/15
Strength Front Squat (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
Perform 10 jump lunges after each of the first 3 sets
WOD 3 rounds for time:
Run 400m
20 Pullups
Oct6/15
Gymnastics EMOTM for 10 minutes:
4 Box Jump (increase height as desired)
WOD 150 Wall Balls for time, or 150 Thrusters 45lbs load.
Oct5/15
Strength Floor Press (use 90% of your 1 rep max as your training max)
50% x 5, 60% x 5, 70% x 3, 80% x 3, 90% x 3+
Perform 10 single arm DB Rows off box after each of the first 3 sets
WOD AMRAP in 12 minutes:
100 Double-Unders buy in
then perform an ascending ladder of:
2 Handstand Pushups
2 Deadlifts (185)(123)
4 Handstand Pushups
4 Deadlifts (185)(123)
6 Handstand Pushups
6 Deadlifts (185)(123)
…Continue Sequence of 2 Rep Increases
Oct2/15
Strength Clean & Jerk (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3 x 2 sets
Perform 5 Broad Jumps after first 3 sets
WOD For time:
25 Deadlifts
20 Hang Power Cleans
15 Thrusters
30 Burpees Over the Barbell
Rx: 135/83
Oct1/15
Strength Sled Push
8 x 20yds @ 1.25 Bodyweight
WOD 8 x 30 seconds work/1 minute rest of row intervals for total meter score
Sept30/15
Strength Back Squat (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
Perform 5 Box Jumps after first 3 set
WOD 9-15-21 reps for time:
Overhead Squats (95)(63)
Toes to Bar
Complete a 20yd shuttle sprint after the set of 9, 15, and 21
Sept29/15
Gymnastics EMOTM for 10 minutes:
4 Strict Pullups, 10 second Chin-Up Hold, or 2 Negative Pullups
WOD 3 x 5 minute AMRAPs. Start where you left off in the previous round:
50 Double-Unders
25 KB Swings (55)(35)
Sept28/15
Strength Shoulder Press (use 90% of your 1 rep max as your training max)
50% x 3, 60% x 3, 70% x 3, 80% x 3, 90% x 3+
Perform 10 Bent Over Barbell Rows after first 3 sets using 30% of Deadlift max
WOD 6 rounds for time:
10 Pistols (scale to single leg box squats)
10 Ring Dips (scale up to 5 Muscle-Ups)
Sept24/15
Strength Sled Crawl
6 x 20yds @ bodyweight
WOD AMRAP in 20 minutes:
Run 2000m
in time remaining complete as many rounds as possible of:
40 Double-Unders
20 Pushups
Sept 23/15
Strength: Snatch (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
Perform single arm pushup plank for 20 seconds each side after first 3 sets
WOD For time:
50 DB Hang Snatch (50)(35)
50 Wall Balls
50 DB Hang Snatch (50)(35)
Sept 22/15
Gymnastics:EMOTM for 10 minutes:
4 Handstand Pushups
WOD: 3 sets:1 minute KB Reverse Lunges (55)(35)
Rest 30 seconds
1 minute Pullups
Rest 30 seconds
1 minute Hurdle Jumps (24)(18)
Rest 30 seconds
Sept 21/15
Strength: Front Squat (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 Jumping Lunges after first 3 sets
WOD: For time:
10 Lateral Burpees
30 Hang Power Cleans (95)(63)
20 Lateral Burpees
20 Hang Power Cleans (115)(73)
30 Lateral Burpees
10 Hang Power Cleans (135)(83)
Sept 18/15
Strength:Floor Press (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 10 second chin-up hold after all sets
WOD:4 x 3 minute work/1:30 minute rest:
Run 400m
in time remaining complete as many Double-Unders as possible. Score it total double-unders for all 4 sets.
Sept 17/15
Strength: Farmer’s Carry
3 x 100yds (70)(45)
WOD: 5 rounds for time:
Row 200m
10 Ring Dips
20 KB Swings (55)(35)
Sept 16/15
Strength: Clean & Jerk (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5 x 2 sets
Perform 5 Box Jumps after first 4 sets
WOD: For time:
80yd Sled Push (135)(90)
40 Shoulder to Overhead (115)(73)
20 Front Squats (115)(73)
Band Face Pulls
5 x 10 reps
Sept 15/15
Gymnastics Hollow Rock/Plank Supersets
WOD AMRAP in 15 minutes:
15 Pullups (scale up to 5 Muscle-Ups)
15 Handstand Pushups (head to abmat)
Sept 14/15
Strength:Back Squat (use 90% of your 1 rep max as your training max)
45% x 5, 55% x 5, 65% x 5, 75% x 5, 85% x 5+
Perform 7 vertical jumps to wall ball targets after the first 3 sets
WOD:Run 600m
30 Deadlifts (135)(83)
60 Squats
Run 600m
Aug 25/15                                                                                                                         Sprints:Sled Push                                                                                                                       4 x 60meters (70)(35)
WOD:AMRAP in 12 minutes:
Run 1KM
in time remaining, complete as many meters on the rower as possible
Score is total meters
Aug 24/15
Strength:Bar Dip 5 rep max.
WOD:For time:
120 Double-Unders
40 Shoulder to Overhead (95)(63)
80 Pushups
120 Double-Unders
Aug 21/15
Strength:Snatch Max
EMOTM for 12 minutes: Odds 5 Snatch @ 70%, Evens 20yd Sled Sprint (90)(45)
WOD: 2 x 2 minutes at each station. Rest 2 minutes between:
KB Swings (55)(35)
Row Calorie
Aug 20/15 Bomber Workout.
Skill:Toes to Bar
Goblet Squat
Strength: Max bench press. (warm up 2@50% 2@75% 2@85%)
WOD:For Time.
20 Box Jumps
40 Goblet Squats
40 Strict push-ups
40 Goblet Squats
20 Box Jumps
Aug 19/15
Strength:Floor Press Max
6am class: EMOTM for 12 minutes: Odds 5 Floor Press @ 75%, Evens 10 KB Swings
WOD:AMRAP – 4 x 3 minutes work/1 minute rest of:
5 Box Jumps (32)(26)
15 Hang Power Cleans (115)(73)
45 Lateral Bar Hops
Aug 18/15
Speed:6 x 100yd total shuttle sprints (10 x 10yd)
WOD:3 rounds for time:
Run 600m
21 Pullups
Scale up to 7 Muscle-Ups or 4 Rope Climbs (15′)
Aug 17/15  Creighton & FlinFlon
Strength:Front Squat Max
6am class: EMOTM for 12 minutes: Odds 5 Front Squats @ 75%, Evens 5 DB Push Press
WOD:For time:
75 Thrusters (95)(63)
10 minute time cap
Aug 12/15
Strength: Deadlift Max
WOD: 5 x 30 seconds of work & 15 seconds of rest of:
Farmer carries (70+/45+)
Then, immediately reset the clock for the class and sprint 400 m
Do all 5 sets at one movement
There is no extra rest between movements
Immediately following the 5th set of the second movement, sprint 400 m.
Score each movement and the run are scored individually
Aug 11/15
Gymnastics: “Handstand Push-ups Ladder”
With a running clock for 8 minutes, do:
1 strict HSPU the first minute
2 strict HSPU’s the second minute
3 strict HSPU the third minute
Continue the pattern for 8 minutes
If you can’t finish a minute, continue to do as many as your last SUCCESSFUL minute
Scale to handstand kick-ups
WOD: 27-21-15-9 reps for time of:
Push-ups
Box jumps (24/18)
Pull-ups
Aug 10/15
Strength:Clean & Jerk Max
6am class: Clean & Jerk – EMOTM for 12 minutes: Odds 3 Clean & Jerk @ 70%, Evens 30 second plank
WOD:3 rounds for time:
8 clean & jerk @ 60% of the max you hit
12 ring dips
Aug 6/15
Warm-up:Farmer’s Carry
6 x 40yds on turf
WOD:AMRAP in 15 minutes:
30 Double-Unders
20yd shuttle sprints
30 Abmat Situps
Score is total double-unders and situps completed
Aug 5/15                                                                                                                           Shoulder Press :Warm-up sets: 50% x 3, 60% x 3, 70% x 3, 75% x 2, 80% x 1, 85% x 1, 90% x 1
Work sets: 95% x 1 x 3 sets  Shoulder Press – EMOTM for 12 minutes: Odds 5 Shoulder Press @ 70%, Evens 3-5 Strict Pullups
Strength Assistance:3-5 strict Pullups after first 5 warm-up sets
WOD: Chipper For time:Run 400m25 Wall Balls25 Power Snatch (95)(63)
25 Wall Balls
Run 400m
//////////////////////////////////////////////////////////////////////////////////////////////
Aug 4/15
EMOTM for 8 minutes:
5 High Box Jumps
WOD:4 x 1 minute work/30 seconds rest intervals for reps:
Burpees to plate (variations for each minute will be given)
Toes to Bar
Row Calories
Remain at the same station for all 3 intervals
Rest 2 minutes between movements    //////////////////////////////////////////////////////////////////////////////////////////
July 30 2015
for time:5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
unbroken double unders
15 min cap
///////////////////////////////////////////////////////////////////////////////////////////
July 29 2015
WOD:AMRAP in 10 minutes:
5 Strict Pullups OR 1 rope climb
5 Strict HSPU
///////////////////////////////////////////////////////////////////////////////////////////
July 28 2015
Shuttle Sprints
6 sets of 10meter, 20meter, 10meter, 20meter
WOD 4 x 40 seconds work/20 seconds rest for reps alternating movements:
KB Swings (55)(35)
Burpees                           ///////////////////////////////////////////////////////////////////////////////////////////
July 27 2015
WOD 3 x 3 minute AMRAPs:
8 High Box Jumps (32)(26)
4 Muscle-Ups for men/2 Muscle-Ups for women
Rest 1 minutes between. Start where you left off in the previous round.  ////////////////////////////////////////////////////////////////////////////////////////////
July 17 2015
StrengthFloor Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am: 5 x 10 reps @ 50% of max
Strength Assistance: DB Rows after each warm-up set
WOD:50-30-20 reps for time:
KB Goblet Squats (70)(45)
After each increment, perform a 20yd shuttle sprint    ////////////////////////////////////////////////////////////////
July 16 2015Sprints: Agility Ladder Drills
WOD: AMRAP in 18 minutes:
Run Super 1000m Loop
in time remaining, complete as many rounds + reps as possible of:
15 Pullups
30 Double-Unders
///////////////////////////////////////////////////////////
July 15/15
Strength:Front Squat
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am: 5 x 10 reps @ 45% of max
Strength Assistance:20 second RKC plank after each warmup set
WOD:Tabata Mash-up for reps:
Ring Pushups
Overhead Reverse Lunges (45)(25)
/////////////////////////////////////////////////////////
July 14 2015
StrengthFor 15 minutes:
Rope Climb Practice (Wear long socks or pants)
WOD“Scuffle Gone Wrong”                                                                                                          3 x 1 minute work/30 seconds rest. Remain at the same station for all 3 intervals:
Wall Balls (20/14)
Hang Power Cleans (135/83)
Toes to Bar
////////////////////////////////////////////////////////
July 13 2015Strength:Shoulder Press
Warm-up sets: 50% x 5, 60% x 5, 70% x 5, 75% x 5, 80% x 5
Work sets: 85% x 5 x 3 sets
6am class: 5 x 10 reps @ 45% of max
Strength Assistance:5 Strict Pull-ups after each set
WOD:10 rounds for time:
5 Hang Power Snatch (95)(63)
5 Lateral Burpees Over Barbell
//////////////////////////////////////////////////////////////
July 10 2015
WODFor time:
20 Box Jumps (30)(24)
20 Front Squats (115)(83)
20 Strict Handstand Pushups
20 Front Squats (115)(83)
20 Box Jumps (30)(24)                                      ///////////////////////////////////////////////////////////////
July 9 2015
WODFor time:
20 Box Jumps (32)(24)
20 Front Squats (135)(93)
20 Strict Handstand Pushups
20 Front Squats (135)(93)
20 Box Jumps (32)(24)
///////////////////////////////////////////////////////////////////
July 8 2015
SprintsSled Push
6 x 20yds @ 1.25 x bodyweight
WODAMRAP in 20 minutes:
5 Burpees
10 Pullups
15 KB Swings (55)(35)
//////////////////////////////////////////////////////////////////
July 7 2015
Strength:Snatch
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
6am: DB Snatch – 6 x 5 reps each arm (increase weight each set)
Strength Assistance:5 Bounding Hurdle Jumps after each warm-up set
WOD:“Row Your Boat”
3 x 500m Row Sprints for time
///////////////////////////////////////////////////////////////                                                                               July6 2015                                                                                                                 Strength:Floor Press
Warm-up sets: 55% x 3, 65% x 3, 75% x 2, 80% x 1, 85% x 1
Strength Assistance:10 Barbell Rows after each warm-up set @ 30% of deadlift max
WOD:AMRAP in 12 minutes:
8 Hang Power Cleans (155)(103)
16 Strict Pushups
32 Double-Unders
Scale load as needed
////////////////////////////////////////////////////////////
June30-July5
Canoe 260kms from Batoche to Nipawin
////////////////////////////////////////////////////////////
June 26 2015
Strength:Deadlift
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
Strength Assistance5 Strict Toes to Bar after each warm-up set
WOD:AMRAP in 12 minutes:
6 Hang Power Cleans (135)(83)
12 Wall Balls
24 Walking Lunge Steps
/////////////////////////////////////////////////////////
June 25 2015
Strongman: Farmers Carry
4 x 1 minute work/1 minute rest
WOD  “Halves
3 rounds for time:
Run 800m
Rest 3 minutes                                                        ///////////////////////////////////////////////////////////                                                                            June 24 2015                                                                                                                 Strength:Clean & Jerk
Warm-up sets: 55% x 3, 65% x 2, 75% x 2, 80% x 1, 85% x 1
Work sets: 90% x 1 x 4 sets
Strength Assistance5 Broad Jumps after each set
WOD“Machinehead”
For time:
Row 500m
100 Double-Unders
50 Burpees                                                               ////////////////////////////////////////////////////////
June 23,2015
Strength/Skill                                                                                                                          EMOTM for 14 minutes:                                                                                                                  odd: 1-5 muscle ups
even: 3 OHS @ 60%
WOD:for time, 21-15-9 of:                                                                                                                  hang power cleans (155/103)
CTB pull-ups                                                             ////////////////////////////////////////////////////////                                                                                       June 22,2015                                                                                                                            WOD                                                                                                                                        Tabata Mash Up for reps:
1) High Box Jumps (32)(24)
2) American KB Swings (70)(45)                                   ///////////////////////////////////////////////////////
June 19 2015.
WOD Partner..
For time:
Run 800m each
100 Double-Unders (50 each)
100 Swings (50 each)
Run 400m each
60 Double-Unders (30 each)
60 Swings (30 each)
Run 200m each
40 Double-Unders (20 each)
40 Swings (20 each
////////////////////////////////////////////////////////
June 18 2015
Ok its been awile since I’ve posted any WOD’s, Max would want us to keep going so here is one with different choices and combo’s:
Workout of the Day
A.
Every minute, on the minute, for 10 mintues:
Minute 1 – Strict Muscle-Up x 1-4 reps
(regress this with feet on the floor, still working strong controlled pull and transition with as little assistance as possible)
Minute 2 – Handstand Walk x 10-15 Meters
B.
Bench Press
*Set 1 – 5 reps @ 65% of tested 1-RM
*Set 2 – 3 reps @ 75%
*Set 3 – 1 rep @ 85%
*Set 4 – 3 reps @ 85%
*Set 5 – 2 reps @ 90%
*Set 6 – 1 rep @ 95%
*Set 7 – 8 reps @ 80-83%
*Set 8 – 8 reps @ 80-83%
Rest exactly 2 minutes between sets.
If you made all sets last week, bump the loading on sets 7 and 8 by 2-3%. If you didn’t make all sets last week, keep the loads the same and make it a goal to hit every rep.
C.
Every 5 minutes, for 25 minutes:
Row 500 Meters
20 Chest-to-Bar Pull-Ups
Complete each set as quickly as possible. Note times for each set.
//////////////////////////////////////////////////////////////////////////////////////
Mar 5 2015
WODTabata Mash Up for reps:
1) High Box Jumps (32)(24)
2) American KB Swings (70)(45)
////////////////////////////////////////////////////////////////////////////////////
Mar 4 15                                                                                                                           Strongman                                                                                                                                Sled Push
8 x 20yds @ bodyweight
WOD                                                                                                                                         For time:
30 Row Calories
30 Burpees
30 Pullups
30 Box Jump Overs (24)(18)
30 Row Calories                         /////////////////////////////////////////////////////////////////////////////////
Mar 3 15
WOD:
3 rounds for time of:
40 Double unders
30 Wallballs, 20/14
20 Push-ups, hand release
10 Overhead squats, 115/75
///////////////
Mar 2 15
Strength:
Back squats:
5×5 (straight sets)Conditioning:
5 rounds for time of:
7 Chest to bar pull-ups
21 Abmat situps
//////////////////
Feb 26 2015
WOD:
100 Double unders
10 Push press, 135/95
80 Double unders
8 Push press
60 Double unders
6 Push press
40, 4
20, 2Cash out:
Accumulate 90 seconds in an L-sit hold
/////////////////////
Feb 25 2015
Buy-in:
Weighted pull-ups
5-5-3-3-1-1-1WOD:
For time:
60 Calorie row
120 Air squats
60 Calorie row
///////////////////
Feb 24 2015
Strength:
Overhead Squat:
5-5-3-3-1-1-1Cash-out:
Death by burpee:
In the first minute perform 1 burpee,
2 in the second, 3 in the third and so on as long as you are able
Feb 23 2015
Strength:
Press:
5×5 (straight sets)Conditioning:
3 rounds for time of:
40 Wallball shots, 20/14
30 Push-ups
20 Toes to bar//////////////////////////////////////////////
Feb 20 2015
15 minute AMRAP of:
5 Squat snatch, 95/65
10 Pistols, left leg
10 Pistols, right leg
15 Push-ups
/////////////////////////////////////////
Feb 19 2015
For time:
42 Kettlebell Swing, 53/35 lbs
21 Pull-ups
Run, 400 m
30 Kettlebell Swing, 53/35 lbs
15 Pull-ups
Run, 400 m
18 Kettlebell Swing, 53/35 lbs
9 Pull-ups
Run, 400 m
Feb 18 2015
/////////////////////////////////////////////////////////
WOD:
21-15-9 reps for time of:
Thrusters, 115/75
Chest-to-bar pull-ups
KB Swings, 32/24
————————————–
Feb 17 2015
Strength:
Front squat:
5-5-5-5-5Conditioning:
10 minute AMRAP of:
10 Weighted ring dips, 40lb/20lb
20 Overhead walking lunges, 45/35//////////////////////////////////////////////
Feb 16/15
10 minute AMRAP of:
HSPU or L-sit Pull-upsConditioning:
3 rounds for time of:
600m Row
30 Burpees
15 Triple unders////////////////////////////////
Feb 13/15
Buy-in:
Weighted pull-ups
5-5-5-5-5WOD:
3 rounds, each for time of:
500m Row
20 Box jumps, 30″/24″
20 KB Swings, 32/24
Rest 1 minute/////////////////////////////////////////
FEB 12/15
trength:
Back squat:
3-3-3-3-3Conditioning:
“Annie”
50-40-30-20-10 reps for time of:
Double unders
Sit-ups//////////////////////////////////
Feb 11 2015
“Open 14.4″
14 minute AMRAP of:
60 Calorie Row
50 Toes to bar
40 Wallball shots, 20/14
30 Power cleans, 135/95
20 Muscle-ups
/////////////////////////////////////
FEB 10 2015
WOD
[A] Press 1-1-1-1-1[B] Push Press 3-3-3-3-3[C] Push Jerk 5-5-5-5-5[COMP A]
Power Clean 2-2-2-2-2[WARMUP]
Barbell complex (oly bar or tech bar)
Behind Neck Press x 5
Behind Neck Push Press x 5
Lands x 5
Behind Neck Push Jerk x 5
Push Jerk x 5
Press + Push Press + Push Jerk x 3Samson Stretch
Jump Squat with 5 sec hold x 10
Clapping Pushup x 10///////////////////////////////////////////////////////
Feb 9 2015 
Sayulita WOD:
Strength:
Thruster;
3-3-3-3-3
Conditioning:
3 rounds for time of:
25 Ring dips
50 Walking lunges
//////////////////////////////////////
Feb 6 2015
WOD:
Benchmark!
“Fight Gone Bad”
3 rounds for reps of:
1 minute Wallball 20/14
1 minute SDHP 75/55
1 minute Box Jumps, 20″
1 minute Push Press, 75/55
1 minute Row (for calories)
1 minute Rest
////////////////////////////////////////
Feb 5 2015
Surfing WOD:
Strength:
Hang squat clean:
3-3-3-3-3Conditioning:
For time:
100 Double unders
100 Sit-ups
100 Double unders
//////////////////////////////////////////////////////////////
Feb 4 2015
WOD:
5 rounds for time of:
5 Deadlift, 315/205
5 Muscle-ups
//////////////////////////////////////////////////////////////
Feb 3 2015
Complete as many rounds as possible in 15 mins of:
Run, 300 m
15 Dumbbell Thrusters, 35/25 lbs
15 Sit Ups
//////////////////////////////////////////////////////////////
Feb 2 2015
Strength:
Back squat:
5-5-3-3-1-1-1Conditioning:
8 minute ladder:
3 Ring dips
3 SDHP, 115/75
6 Ring dips
6 SDHP
9, 9…and so on up the ladder.////////////////////////////////////////////////                                                                                         Jan 30 2015
7 rounds for time of:
7 Deadlifts, 185/125 lbs
7 Chest-to-bar Pull-ups
7 Box Jump Overs, 24/20 in
////////////////////////////////////////////
Jan 29 2015
Buy-in:
3 rounds Not For Time of:
10 Weighted good mornings
20 Weighted walking lunges
Use the same load for both movements. Go up in load each round.WOD:
For time:
60 Pull ups
60 Push ups, hand release
60 Knees to elbows
60 Front squats, 115/75//////////////////////////////////////////////////////////////////////
Jan 28 2015                                                                                                                       Strength:
Back squat:
5-5-5-5-5WOD:
8 minute AMRAP of:
30 Double unders
20 Pistols (alternating legs)
30 Sit-ups                                                                             /////////////////////////////////////////////////                                                                                        Jan 27 2015
2 rounds for time of:
1000m Row
50 Wallball shots, 20/14
25 KB Swings, 32/24
10 HSPU
////////////////////////////////////////
Jan 26 2015
Buy-in:
8 minute AMRAP of:
L-sit pull-ups, or strict pull-upsWOD:
100 Air squats
25 Push press, 95/65
25 Burpees
50 Air squats
20 Push press
20 Burpees
25 Air squats
15 Push press
15 Burpees
Jan 20 2015
Strength:
Press:
5-5-3-3-1-1-1Conditioning:
For time:
75 Double unders
150 Walking lunges
75 Double unders
10 minute Cap////////////////////////////////////
Jan 19 2015
WOD:
Against a 15 minute clock:
2000m Row
30 OHS, 95/65
Max reps Muscle ups
/////////////////////////////////////////
Jan 13 2015
WOD:
Set your own rate
18 minute AMRAP of:
15 Box jumps, 24/20
12 Push press, 115/75
9 Toes to bar
////////////////////////////////////////////
Jan 12 2015
Strength:
Overhead Squat:
5×5 (straight sets)Conditioning:
For time:
60 Burpees, over the bar
60 Wallball shots/////////////////////////////////////////////////////                                                                               Jan 9 2015
Strength:
Back squat:
7×3 (straight sets)Conditioning:
For time:
100 Sit-ups
50 Pistols, alternating legs
25 Chest to bar pull-ups
Jan 8 2015Buy-in:
10 minutes, on the minute:
3-5 HSPU, or 10-12 Ring dipsWOD:
6 rounds:
Against a 2 minute clock:
20 Thrusters, 75/55
20 KB Swings, 24/16
Max reps Double unders (sub is burpees)
1 minute Rest between rounds////////////////////////////////
Jan 7 2015
WOD:
“Open Workout 11.5″
20 minute AMRAP of:
5 Power cleans, 145/100
10 Toes to bar
15 Wallballs, 20/14
//////////////////////////////////
Jan 6 2015
Strength:
Snatch balance:
3-3-2-2-1-1-1Whoopin’:
Tabata Push-up
Tabata Sit-up
Tabata Air squat
/////////////////////////////////
Jan 5 2015
Strength:
Front squat:
5×5 (straight sets)Conditioning:
For time:
1 Hill sprint
10 L-sit pull-ups
1 Hill sprint
15 Strict pull-ups
1 Hill sprint
20 Kipping pull-ups
///////////////////////////////////
Jan 2 2015
WOD:
12 minute AMRAP of:
10 Hang squat cleans, 95/65
15 Sit-ups
20 Double unders
HAPPY NEW YEAR.
///////////////////////////////////////////
Dec 31 2014..Happy new Year.
Buy-in:For 10 minutes, every minute perform:
30 seconds Ring dips, 30 seconds restWOD:
15-12-9-6-3 reps for time of:
Push press, 155/105
Chest to bar pull-ups
Dec 30 2014
Strength:
Back squat:
7×5 (straight sets)Conditioning:
3 rounds for time of:
20 KB Swings, 32/24
20 Box jumps, 24/20
///////////////////////////////////////
Dec 29 2014
Strength:
Front squat:
5-5-3-3-1-1-1Conditioning:
For reps:
2 minutes Pull-ups
2 minutes Push-ups
2 minutes Sit-ups
2 minutes Air squats
1 minute Rest
1 minute Pull-ups
1 minute Push-ups
1 minute Sit-ups
1 minute Air squats
///////////////////////////////////
Dec 24 2014
Strength:
Push press
5-5-3-3-1-1-1Conditioning:
For time:
50 Wallballs
200 Double unders
50 Wallballs
////////////////////////////////////
Dec 23 2014
WOD:
Against a 12 minute clock:
Climb the ladder of:
5 Overhead squats, 95/65
5 Toes to bar
10 Overhead squats
10 Toes to bar
15 OHS
15 T2B
20..20 and so on.
////////////////////////////////////////////
Dec 22 2014
With a two person team,
20 minute AMRAP of:
30 AKB Swings(53#/35#)
20 Box Jumps(30″/24″)
30 Wall Balls(20#/14#)
One runs 400 meters while the other works
//////////////////////////////////////////////////////////////
Dec 19 2014
Complete as many rounds as possible in 20 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
and its friday…so  Hockey.
//////////////////////////////////
Dec 18 2014
Every 2 mins for 10 mins do:
Shuttle Run, 100 m
8 Hang Power Snatches, 95/65 lbs
10 Box Jump Overs, 24/20 in
/////////////////////////////////////
DEC 17 2014
WOD
[A] Deadlift 3-3-3-3-3[B] Chest to Bar Pullups
50 reps for time
5 min time cap[COMP A]
3 x 400m run
Go every 4 mins. Score equals total time[WARMUP]
Hip mobility drills:
Leg swings
Spiderman to pigeon
Rollover to V-sit
Groiners
Speed skatersjunkyard dog
Dec 16 2014
WOD
[A] “Jenny”
Complete as many rounds as possible in 20 mins of:
20 Overhead Squats, 20kg (15kg)
20 Back Squats, 20kg (15kg)
400m Run[COMP A]
As many reps as possible in 5 mins of:
Strict Handstand Push-up[COMP B]
Strict Pull-ups
3 x Max Rep
Rest 2 mins between sets.[WARMUP]Partner Warmup, pair up
Calves – Chest
Pigeon – Banded Lats
Couch – Bully
200m Run & Swap
400m Run High Knees / Butt Kicks / JogWith Broomstick
Pass throughs x 10
5 Overhead Squat
5 Back Squat3 rounds
10 Pushup
10 Pull-up
10 Hollow Rocks
Dec 15 14
WOD
[A] 3 rounds for time of:
30 Toes-to-bars
15 Clean & Jerks, 70kg (47.5kg)[COMP A]
Power Snatch + Hang Squat Snatch
1-1-1-1-1-1-1Perform this as a complex, Power Snatch + Hang Squat Snatch without putting the bar down. Increment the weight across the sets[WARMUP]2 rounds
Samson Stretch
10 Pushups
10 Pullups
20 sec prone bridgeThen…
Use a bar or tech bar
Deadlift x 10
Kip Swing x 10
Power Clean x 5
Knees to Elbow x 5
Push Jerk x 5
Toes to Bar x 5
Clean & Jerk x 5
Squat and Reach x 10
Bent over Row x 10
12/11/14
WOD
[A] Push Press 3-3-3-3-3-3-3[B] Weighted Pull-up 3-3-3-3-3-3-3Superset A & B, hold the same weight across for both movements[COMP A]
Snatch
2-2-2-2-2[WARMUP]
Dynamics2 rounds
6 Barbell Push Press
8 Toes To Bars
12 Jumping Lunge
14 Pushups + T-Rotation4-5 warmup sets
///////////////
Dec 10 14
WOD
[A] 15-12-9-6-3 reps, for time of:
Power Clean, 62kg (42kg)
Burpee Over Bar[COMP A]
Back Squat
6×4[WARMUP]
5-4-3-2-1
Egyptians (both side =1)
Straddle Inchwork Pushup
Cossack
Strict Pullup
Jump Squat3 rounds, 6 reps
Hang Power Clean
Front Squat
Kick Back Burpee
Lunge & reach/////
Dec 9th 2014
WOD
[A] 3 rounds for time of:
L Sit Hold, 30 secs
20 Pull-ups
10 Thrusters, 62kg (42kg)[COMP A]
EMOTM 10 mins
3 x Power Clean & Push Jerk[WARMUP]2 rounds, 10 reps per exercise
Push up plus with hands together
Bird Dog (5 per leg)
Jumping lunge, alternating legs
Cossack Stretch
Glute Bridge
Barbell Front Squat
Barbell Push Press
Dec 8 2014
WOD
[A] Hang Power Snatch
3-3-3-3-3-3-3[B] Overhead Squat
7-7-7Taken from the deck, no racks[COMP A]
Row : 3 x 1000m
rest 3 mins between each interval[WARMUP]
Modified Burgener Warmup
Down & Finish
Elbows High & Outside
Muscle Snatch
Snatch Lands
OH Squat
Heaving Snatch Balance
Snatch Balance
High Hang Power Snatch
Hang power Snatch
Power SnatchThen …
2 rounds, 5 reps of each (with barbell)
Snatch grip Deadlift
Muscle Snatch
Overhead Squat
Push Ups
Pull ups
Dec5 2014…
30-20-10 reps, for time of:
Wall Ball, 20/14 lbs
Burpee
/
Dec.4.2014
[COMP A]
Run 2klm Time Trial[WARMUP]
Use a bar or tech bar3 reps of each movement
Behind neck Press
Behind neck Push Press
Jerk lands
Behind neck Push jerk
Push Press
Push Jerkrest & stretchFront squat + transition to push jerk
Down and up from High Hang
Down and up from Hang
Hang power clean
Deadlift
Deadlift + hang power clean + push jerkWarm Up to workout weight remembering there is a 15 min cap
DEC3 2014
WOD:
[A] Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 SquatsCOMPETITION TRAINING (Optional):
[COMP A] Row 5000m Time TrialGROUP WARMUP:
Rollover to V-Sit x 10
Reverse Spiderman x 10
Alternating 2 Point Pushup x 10Partner Up
Leg Swings
Stretch Calves2 rounds
200m run
Double Unders
(One person runs, one skips and swap)then …
1-6 burpee ladder
(one person rests & one works)
Dec 2 2014
WOD
[A] 10-9-8-7-6-5-4-3-2-1
Deadlift 125kg (85kg)
Handstand Push Up[COMP A]
For time:-
10 x 250m row
rest 1 min between interval
Score equals total time including rests[WARMUP]
2 rounds of:
1 Wall walk
10 Pull ups with a 5 second hold at the top
10 Inch worm Push Ups
10 second L Sit (minimum)
10 Lunges alternating legsthen:
Deadlift
5 x 40kg/ 35kg
5 x 60kg/ 45kg
5 x 80kg/ 55kg
5 x 100kg/ 65kg
5 x 120kg/ 75kg
Dec 1 2014
WOD
[A] Back Squat 5-5-5-5[B] Push Press 3-3-3-3[C] Death by Burpee + Toes to Bar
1+1, 2+2, 3+3 etc[COMP A]
EMOTM for 10 mins
Power Snatch x 2[WARMUP]
DeFranco’s Limber 11Foam Roll IT Band
Foam Roll Adductors
SMR Glutes (lax ball)
Bent-knee Iron Cross
Rollovers into V-sits
Rocking Frog stretch
Fire Hydrant circles
Mountain Climbers
Cossack Squats
Seated Piriformis stretch
Rear Foot Elevated Hip Flexor stretch
Nov 272014
3 rounds for time of:
8 Muscle-ups
10 Hang Power Cleans, 135/95 lbs
12 Burpees
/
Nov 26 2014
WOD
[A] 4 rounds for time of:
L Sit Hold, 45 secs
30 Deadlifts, 62kg (42kg)
15 Handstand Push-ups[COMP A]
Back Squat
5-5-5[COMP B]
Yoke Carry
5 efforts of 15m for max load
Rest as required between efforts[WARMUP]
2 rounds, 10 reps per exercisePush up plus with hands together
Bird Dog (5 per leg)
OH lunge, alternating legs
Cossack Stretch
Glute Bridge
Broomstick Deadlift
Overhead Squat
Nov 25 2014
Samson Stretch
15 Squats
15 Pushups
15 Situps
15 PullupsThen.. .
5 rounds of:-
2 cleans (build to heavy)
2 push ups or dips
Nov 24 2014WOD
[A] Elizabeth
21-15-9 reps, for time of:
Clean, 62kg (42kg)
Ring Dip[B] 50 kipping Pullups for time[COMP A]
Snatch
1-1-1/
Nov 21 2014
WOD
5 rounds for time of:
30 Wall Balls, 20/14 lbs
30 Kettlebell Swings, 24kg (16kg)2 rounds, 6 reps of each
Samson Stretch
KB Goblet Squat
Russian swing
KB Snatch or One Arm Russian Swing (left)
Left OH Reverse Lunge (alternating legs)
Left Windmill
One Arm Russian Swing (right)
Right OH Reverse Lunge (alternating legs)
Right Windmill
Round body pass, left then right
/
November 20 2014
For time:
5 rounds of:
5 Kettlebell Snatch (one arm – R)s, 53/35 lbs
5 Kettlebell Snatch (one arm – L)s, 53/35 lbs
10 Kettlebell Swing (American)s, 53/35 lbs
20 Kettlebell Swing (Russian)s, 53/35 lbs
5 Kettlebell Snatch (one arm – R)s, 53/35 lbs
5 Kettlebell Snatch (one arm – L)s, 53/35 lbs
Rest 1 min
\
\
19NOV2014
Complete as many rounds as possible in 15 mins of:
10 Push Press, 115/75 lbs
15 Box Jumps, 24/20 in
50 Double Unders
\
\
NOV 18 2014
WOD
[A] “Mary”
Complete as many rounds as possible 20 minutes of:
5 Handstand Push Ups
10 Pistols
15 Pull Ups[COMP A]
Muscle-ups
3 x Max Rep
Rest 1 min between sets[COMP B]
3 x 500m Row
rest exactly 1min between each interval
record total time including rests[WARMUP]
Samson stretch
Arm circles
Leg swings
Hip circles
Bow and bend3 rounds, 5 reps of each
Russian swing
One Arm Swing (left)
One Arm Swing (right)
OH Reverse Lunge (left)
OH Reverse Lunge (right)
Round body pass, left then right
Pushup
Toes to Bar
Rest/stretch between rounds  🙂
Nov 17 2014
WOD
[A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders[COMP A]
No extra training, rest & recover[WARMUP]
Wrist circles / Arm circles / Arms up and over
Torso rotations / Bow and bend / Hip circles
Lunge and twist2 rounds
DB Swing x 10
OA DB Thruster x 10 (5 per side)
Toes to Bar x 10
Spiderman Lunge x 5 per side
Jog 200m 
How awesome is this WOD
NOV14/14
A] Complete as many rounds as possible in 20 mins of:
5 Burpees
10 One Arm Alternating Dumbbell Snatch, 20kg (15kg)
30 Double Unders[COMP A]
No extra training, rest & recover[WARMUP]
Wrist circles / Arm circles / Arms up and over
Torso rotations / Bow and bend / Hip circles
Lunge and twist2 rounds
DB Swing x 10
OA DB Thruster x 10 (5 per side)
Toes to Bar x 10
Spiderman Lunge x 5 per side
Jog 200mthen …3 mins skipping
– crossovers
– double unders
– triple unders
– reversethen …Novices
Practice/Learn DB SnatchIntermediate / Advanced
3 rounds
10 GHD Situps
10 Back Extensions
30sec Handstand Hold against wall (or plank hold)
NOV 13 2014
[WOD]
For time:
Run, 400 m
50 Pull-ups
Run, 400 m
50 Push-ups
Run, 400 m
50 Sit Ups
Run, 400 m
50 Air Squats[COMP A]
Handstand Holds 5x Max Rep
Rest as needed between sets. This is a freestanding hold. Every sec equals 1 rep
NOV 12 2014
WOD
[A] 5 rounds for time of:
9 Deadlifts, 62kg (42kg)
6 Hang Power Snatches, 62kg (42kg)
3 Overhead Squats, 62kg (42kg)[COMP A]
Row 2000m Time Trial[COMP B]
Complete as many reps as possible in 2 mins of:
Toes-to-bar[WARMUP]Broomstick Warmup
OH Squat, 3 reps
Hang Power Snatch, 3 reps
Deadlift, 3 reps
Hang Power Snatch, 3 reps
OH Squat, 3 reps
10 pushups + 10 squatsBarbell Warmup
2 rounds
DL + HPS + OHS
Pigeon Stretch
NOV 10 2014..
3 rounds for time of:
Walking Lunge, 100 ft
15 Ring Dips
2 Rope Climbs
.
.
NOV 7 2014 WOD
[A] “Del”
For time:
25 Burpees
400m Run with Medicine Ball, 10kg (6kg)
25 Weighted Pull Ups 10kg (5kg)
400m Run with Medicine Ball, 10kg (6kg)
25 Handstand Push Ups
400m Run with Medicine Ball, 10kg (6kg)
25 Chest to Bar Pull Up
400m Run with Medicine Ball, 10kg (6kg)
25 Burpees[WARMUP]Samson Stretch
Calf Stretch3 rounds
7 Wall ball
7 Kipping swings
7 Inchworm pushups
200m run
NOV 6 2014
7 rounds for time of:
7 Kettlebell Snatch (one arm – R)s, 53/35 lbs
7 Kettlebell Snatch (one arm – L)s, 53/35 lbs
7 Kettlebell Clean & Press, 53/35 lbs
7 Kettlebell Clean & Press, 53/35 lbs
7 Box Jumps, 30/24 in
Nov 5 2014
WOD:
[A] Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 SquatsCOMPETITION TRAINING (Optional):
[COMP A] Row 5000m Time TrialGROUP WARMUP:
Rollover to V-Sit x 10
Reverse Spiderman x 10
Alternating 2 Point Pushup x 10Partner Up
Leg Swings
Stretch Calves2 rounds
200m run
Double Unders
(One person runs, one skips and swap)then …
1-6 burpee ladder
(one person rests & one works)
NOV 4 2014
WOD
10-9-8-7-6-5-4-3-2-1 reps, for time of:
Overhead Squat, 115/75 lbs
Chest-to-bar Pull-up
Nov 3 2014
WOD
21-15-9-6-3 reps, for time of:
Toes-to-bar
Power Snatch, 75/55 lbs
Oct 29 2014
WOD
Complete as many rounds as possible in 15 mins of:
20 Wall Balls, 20/14 lbs
15 Box Jumps, 24/20 in
20 Kettlebell Swings, 53/35 lbs
1002657_10152842777368953_2427604697710182786_n
Remembering my friend Justin.  CEDE NULLIS.
Oct 28 2014
The Tabata interval is 20 secs of work followed
by 10 secs of rest for 8 intervals.
Tabata score is the total reps performed in all of the intervals.Hip Opening Drill x 3 per side
Stretch Calves
3 mins easy skipthen, working in pairs
Junkyard Dog 10 reps of eachthen,
3 rounds
3 Front Squat
2 Push Press
1 Thruster
Pigeon Stretch
Posted on October 27, 2014 by RSM
WOD:5 rounds for time of:
5 Hang Power Snatches, 95/65 lbs
7 Ring Dips
Oct 24 2014
Keep it simple WOD
10 rounds for time of:
5 Pull-ups
5 Push-ups
RIP   Cpl.Cirillo
Honour WOD Oct 23 2014
WOD
[A] Deadlift 5-5-5-5-5[B] Complete as many reps as possible in 7 mins of:
Strict Handstand Push-up[COMP A]
Complete as many rounds as possible in 7 mins of:
7 Burpee Box Jump Overs, 30″ (24″)
5 Bar Muscle Ups
3 Atlas Stone Ground To Shoulders, 52kg (35kg)[WARMUP]
Samson stretch
Pigeon stretch
Inchworm pushup x 10
5 squat
10 jump squat
15 barbell deadlift
10 kipping swing
5 cossack stretch per side
20 Bar facing burpeesThen warmup on the equipment
4-5 sets to get to starting weight
OCT 22 2014
WOD
[A] Front Squat
3-3-3-3-3-3-3[B] Complete as many reps as possible in 3 mins of:-
Chest to Bar Pull-ups[COMP A]
For time:
75m Handstand Walk[WARMUP]
Plank to Bridge drills x 5 per side
3-way Hip Mobility x 5 per side
Stretch Calves
200m run
2 rounds:
10 Inchworm Pushups
10 OH Squats
10 Single Leg Glute Bridge (per side)
10 Toes to Bar
OCT 21 2014
4 rounds for time of:
20 Push Press, 95/65 lbs
25 Box Jumps, 24/20 inch
Posted on October 20, 2014 by RSM
WOD
[A] 3 rounds for time of:
400m Run
21 Hang Power Snatches, 35kg (25kg)
12 Chest-to-bar Pull-ups[COMP A]
Row 5000m Time Trial[WARMUP]
Agile 81. Roll IT band
2. Roll Adductors
3. Glute/piriformis myofacsial
4. Rollovers into “V” sits x 10
5. Fire hydrant circles x 10 each leg each way
6. Mountain climbers x 20
7. Groiners x 10 + 10sec hold
8. Static hip flexor stretch 3 x 10 sec per legModified Burg WarmupStretch Calves
400m run
20 kip swings
OCT 16 2014
As many reps in 10 mins as you can of:
10 Snatches, 62kg (40kg)
10 Snatches, 70kg (45kg)
10 Snatches, 85kg (55kg)
10 Snatches, 92kg (60kg)
10 Snatches, 105kg (70kg)
Max Reps Snatch, 112kg (75kg)
Posted on October 15, 2014 by RSM
WOD10-9-8-7-6-5-4-3-2-1 reps, for time of:
Sumo Deadlift High-pull, 95/65 lbs
Thruster, 95/65 lbs

oct 14 2014

WOD.

Complete as many rounds as possible in 10 mins of:

5 Snatches, 95/65 lbs
7 Toes-to-bars
9 Box Jumps, 24/20 lbs

Oct 10 2014

WOD.

For time:
100 Pull-ups
100 Push-ups
100 Sit-up (abmat)s
100 Air Squats

OCT,9,14

WOD

30-20-10 reps, for time of:
Power Clean, 135/95 lbs
Burpee Over Bar

OCT 8 2014

5 rounds for time of:
3 Rope Climbs
15 Wall Balls, 20/14 lbs
45 Double Unders

OCTOBRE 7 2014

As many reps in 15 mins as you can of:
1 Deadlift, 255/175 lbs
1 Knees To Elbow
1 Wall Ball, 20/14 lbs
Rest 20 sec

Oct 6 2014

For time:
25 Clean & Jerks, 135/95 lbs
50 Wall Balls, 20/14 lbs
25 Snatches, 135/95 lbs

Oct 3 2014                                                                                                                            WOD

3 rounds for time of:
75 Double Unders
21 Sumo Deadlift High-pulls, 75/55 lbs
12 Chest-to-bar Pull-ups

Oct 2 2014

Posted on  by 

WOD

4 rounds for time of:

Run, 200 Meters

15 Overhead Squats, 95/65 lbs

10 Burpee Over Bars

Oct 1 2014

Bring long socks to protect your shins!

[WOD]
7 rounds for time of:
7 Dumbbell Thrusters, 20kg (15kg)
1 Rope Climb, 15ft

[COMP A]
Atlas Stone Over the Shoulder
5 x 1 min work / 1 min rest for total reps

[WARMUP]
Wrist circles / Arm circles / Arms up and over
Torso rotations / Bow and bend / Hip circles
Lunge and twist

2 rounds
Sumo Deadlift x 10
Sumo DL Shrug x 10
Sumo Deadlift High Pull x 10
Jog 200m

DB Swing x 10
DB Thruster x 10
Toes to Bar x 10
Spiderman Lunge x 5 per side

then …

Novices
Practice/Learn Rope Climb with a trainer

Intermediate / Advanced
3 rounds
10 GHD Situps
10 Back Extensions
30sec Handstand Hold against wall (or plank hold)

 

sept 30 2014

Posted on  by 

[WOD]
10 rounds for time of:
3 Weighted Pullups 20kg (15kg)
5 Strict Pullups
7 Pull-ups

20 min time cap

For weighted pull-ups place a 20kg dumbbell between the legs above crossed ankles and jettison the dumbbell after third rep and continue with strict pull-ups and then the kipping pull-ups. Coming off the bar or going to ground constitutes termination of a set (which is different than a round). So the sets are the number of times you break up the reps for the workout (this will end up being more than 10 for most people.) You do not stop the round when you come off the bar, you just count that as another set.

[COMP A]
Power Snatch
15 x 2, every 90 secs

[Warmup]
Dynamics
Stretch Calves
Plank 3mins
Samson Stretch / 20 Lunge / 10 Inchworm Pushups
Run 200m
Pigeon Stretch / 20 Toes to Bar / 10 Clap Pushup
Run 400m,
Rest, then …
Team  Relay

Monday Monday Sept 29 2014                                                                                              [WOD]

[A] Deadlift 5-5-5-5-5
Use the heaviest weight you can for each set
Rest as needed between sets

[B] Tabata Push-up
The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.
Tabata score is the lowest reps performed in any of the intervals.

[COMP A]
Split Jerk 1-1-1-1-1-1-1
Use the heaviest weight you can for each set.
Rest as needed between sets.

[WARMUP]
Stretch calves
Samson Stretch -> cossack stretch -> pigeon stretch
Push up to Alternating Spiderman x 5 reps per side
Superman hold x 20 sec
Stretch Calves
Relay 60 yard shuttles
Then warmup Deadlift to starting weight

26Sept2014

[WOD]
Complete as many rounds as possible in 24 mins of:
10 Thrusters, 42kg (30kg)
7 Burpee Onto Plates
Run, 150m

This is a Partner WOD, one person works while the other rests.

[WARMUP]
Plank to Bridge drills x 5 per side
3-way Hip Mobility x 5 per side
Stretch Calves
200m run
10 Inchworm Pushups
10 OH Lunge Walk
10 Slow Cobra

then, working in pairs
Junkyard Dog 10 reps of each
200m run

 

25Sept 2014

[WOD]
60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute
Rest 3 minutes
60kg (40kg) Snatch, 1 minute
Rest 3 minutes
70kg (45kg) Snatch, 1 minute
Rest 3 minutes
80kg (52kg) Snatch, 1 minute

Try for max reps each round without dropping the barbell. Post reps for each round.

[COMP A]
Run 2klm Time Trial

[WARMUP]
Stretch Calves
Pass-Throughs
OH Squat x 3

Burgener Warmup & Skill Transfer Exercises
Down & Finish x 3
High Elbows x 3
Muscle Snatch x 3
2” 4” 6” Snatch Lands x 3
Snatch Drop x 3
Heaving Snatch Balance x 3
Snatch Balance x 3
Hang Snatch x 3
Snatch x 3

Snatch Position Drills with barbell
– Snatch Balance + High Hang Snatch + Hang Snatch x 3
– Pause Snatch + Snatch x 3

24 Sept 2014

[WOD]

[A] Press 1-1-1-1-1

[B] Push Press 3-3-3-3-3

[C] Push Jerk 5-5-5-5-5

[COMP A]
Every 1 min for 7 mins
4 x Burpee Muscle Ups

GROUP WARMUP:
Barbell complex (oly bar or tech bar)
Behind Neck Press x 5
Behind Neck Push Press x 5
Lands x 5
Behind Neck Push Jerk x 5
Push Jerk x 5
Press + Push Press + Push Jerk x 3

Samson Stretch
Jump Squat with 5 sec hold x 10
Clapping Pushup x 10

sept 23 2014

[WOD]
“DT”
Five rounds for time of:
12 Deadlift, 70kg (50kg)
9 Hang Power Clean, 70kg (50kg)
6 Push Jerk, 70kg (50kg)

[COMP A]
For distance:
Handstand Walk, 7 mins

[COMP B]
For Time:-
Farmers Walk 400m
Men: 2x32kg
Women: 2x24kg

[WARMUP]
Broomstick Warmup
Press, 3 reps
Push press, 3 reps
Jerk lands, 3 reps
Push jerk behind neck, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Front squat + transition to push jerk, 3 reps
Hang power clean, 3 reps
10 pushups + 10 squats

Deadlift, 3 reps
Hang power clean, 3 reps
Push Jerk, 3 reps
10 pushups + 10 squats

Then Warmup on the bar to starting weight

Sept 22 2014

WOD]
5 rounds for time of:
400m Run
15 Kettlebell Swings, 24kg (15kg)
21 Push-ups

[COMP A]
Front Squat 5-5-5-5

Use the heaviest weight you can for each set.
Rest as needed between sets.

[WARM UP]
2 rounds:-
– calf stretch
– samson stretch
– 200m run
– air squat x 10
– push up x 10
– hollow rock x 10
– glute bridge x 10
– Russian KB swing x 10
– kip swing x 10

18Sept 2014

WOD
Clean & Jerk 2-2-2-2-2-2-2-2-2-2

[COMP A]
Row : 10 x 1 min work/ 1 min rest
Score = total distance

[WARMUP]
Broomstick Warmup:
Dislocates x 3
OH Lunges x 10

Split footwork drills, then …

BN Press x 3
BN Push Press x 3
BN Split Jerk
Push Press x 3
Split Jerk x 3
Front Squat + Split Jerk x 3
Tall Clean + Split Jerk x 3
Hang Clean + Split Jerk x 3
Clean + Split Jerk x 3

Then, Partner up and warm up on the bar

 

Stanley Mission First Nation.  Weds Sept 17 2014

[WOD]
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats

[COMP A]
Snatch
15 x 1, every 90 secs

Increment the weight across the sets. Start light and build up to a new PB

[WARMUP]
2 rounds of :
2 x Samson to Cossack to Pigeon
2 x Spiderman Lunge to Squat Reach Rotate to Spiderman
10 x Pushup Plus to Bird-dog
10 x Back Roll to V-Sit
20 x Hollow Rock
then …
25m Bear Crawl
25m Crab Crawl
10 Reverse Burpees

Set up and get ready to go

Tuesday Sept 16 2014

“CrossFit Total”
Back Squat 1 rep
Shoulder Press 1 rep
Deadlift 1 rep

You have a maximum of three attempts at each lift.  First attempt should be a guaranteed lift to get on the board.  Second lift should be challenging lift but with high percentage chance of making it.  Third attempt is go for gold.  Think about your opening attempt for each of the three lifts, and turn up to the gym with a warmup plan to hit those numbers.  You will have about 5-6 warmup sets before first attempt at Back Squat, 2-3 warmup sets for Press, and 3-4 warmup sets for Deadlift.  Managing your time is very important in this workout.  You have 20 mins for Back Squat, 10 mins for Press, and 15 minutes for Deadlift.

Warmup schedule for Back Squat:-
3 x 50%
3 x 50%
2 x 75%
1 x 85%
1 x 90%
1 x 95%

Warmup schedule for Press:-
3 x 50%
2 x 75%
1 x 90%

Warmup schedule for Deadlift:-
1 x 60%
1 x 75%
1 x 85%
1 x 90%

Plan out your numbers using the above schedule before you hit the session

September 15 2014.Monday
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WOD

Complete as many rounds as possible in 30 mins of:
12 Toes-to-bars
15 Thrusters, 42kg (30kg)
21 Box Jumps, 24″ (20″)

Working in teams of 3 people, 1 person working while the other 2 rest, Rotate in order
Organise teams so that everyone is using the same Thruster weight

It is important to sprint each round as fast as you possibly can, and ideally with unbroken reps, noting that you will get an extended rest while your team mate is working

[COMP A]
As many reps as possible in 3 mins of:
Muscle Up (Strict)

[COMP B]
As many reps as possible in 3 mins of:
Handstand Push-up (Strict)

[WARMUP]
Dynamics
Stretch Calves
Samson Stretch
400m Jog
then …
2 rounds
Air Squat x 10
Kipping Pullup x 10
Burpee Broad Jump x 5
Inchworm pushup x 5
Spiderman Lunge x 10

 

Friday 12-Sept- 14

WOD:
[A] For Time:
75 Burpees
50 Double Unders
50 Sit Ups
50 Double Unders
50 Sit Ups
50 Double Unders
50 Sit Ups
400m KB Farmers Carry 2x32kg (2x24kg)

COMPETITION TRAINING (Optional):
[COMP A] Hang Snatch
3-3-3

[COMP B] Deadlift
3-3-3

GROUP WARMUP:
Stretch Calves
2 mins easy skipping
3 rounds
10 OH Squats
10 Pushups or Dips
10 KB Swings
10 Pullups
Samson Stretch

Burpee skill work

9-11-2014

 WOD

75kg (50kg) squat cleans, 1 minute
Rest 3 minutes
85kg (55kg) squat cleans, 1 minute
Rest 3 minutes
92kg (60kg) squat cleans, 1 minute
Rest 3 minutes
75kg (50kg) squat cleans, 1 minute
Rest 3 minutes
85kg (55kg) squat cleans, 1 minute
Rest 3 minutes
92kg (60kg) squat cleans, 1 minute

WARMUP:

2 rounds, 10 reps
OH Squat
Pull-up
Pushup plank shoulder taps
Hollow Rock

then, with a barbell …
2 rounds, 3 reps
Deadlift
Hang Power Clean
Front Squat
Clean

9-10-14

WOD:

[A] Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

COMPETITION TRAINING (Optional):
[COMP A] Row 5000m Time Trial

GROUP WARMUP:
Rollover to V-Sit x 10
Reverse Spiderman x 10
Alternating 2 Point Pushup x 10

Partner Up
Leg Swings
Stretch Calves

2 rounds
200m run
Double Unders
(One person runs, one skips and swap)

then …

1-6 burpee ladder
(one person rests & one works)

Sept 09 2014

WOD:
[A] Complete as many rounds as possible in 20 minutes of:
Run 400 meters
Then three rounds of:
5 Pull-ups
10 Push-ups
15 Squats

COMPETITION TRAINING (Optional):
[COMP A] Row 5000m Time Trial

GROUP WARMUP:
Rollover to V-Sit x 10
Reverse Spiderman x 10
Alternating 2 Point Pushup x 10

Partner Up
Leg Swings
Stretch Calves

2 rounds
200m run
Double Unders
(One person runs, one skips and swap)

then …
1-6 burpee ladder
(one person rests & one works)

SEPT 8 2014
a. 10 minutes – SKILL:10 Push-ups (narrow)10 pull-ups (strict)20 Flutter kicks5 Dragon flags6 pistol squatsb. POWER – 10 minutes:1RM Broad jump for distancec. WOD – Four rounds for time:Run 400m20 kettlebell swings 24kg/16kg10 toes to bar
Sept 5 2014
WOD
1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch 1-1-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
SEPT 4 2014
SKILL – 10mins:5 ring swings5 CTB pull-ups5 muscle up transitions5 ring dipsrest 60sec
STRENGTH – 15 minutes2RM CleanWOD – Five rounds for time:5 pull-ups10 push-ups15 squatsRun 200m
Posted on  by 

For time:

50 Box Jumps, 24/20 in

50 Jumping Pull-ups

50 Kettlebell Swings, 35/26 lbs

50 Walking Lunges

50 Knees To Elbows

50 Push Press, 45/35 lbs

50 Back Extensions 50 Wall Balls, 20/14 lbs

50 Burpees

50 Double Unders

SEPT 2 2014
WOD
Back Squat 5-5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets
Sept 1 2014.
a. Skill – 10mins

10 pistol rolls

20 pistol squats

Rest 60sec

b. Strength – 15 mins

2RM deadlift

c. WOD

Run 200m

5 bar muscle-ups                                                                                                                      10 handstand push-ups

Posted on  by 
Record your best Squat Clean 1 Rep Max lift.

Work up to a heavy squat clean

Posted on  by 
WOD

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

Posted on  by 
skill – 10 mins:

10 hollow snap

10 arch snap

5 + 2 wall walk + shoulder tap

60sec rest

b. Strength – 15 minutes:

3RM Front Squat

c. WOD – 6 x 400m run, 90sec res

Posted on  by                                                                                  Strength Trg:

Front Squat 5-5-3-3-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.

Aug 25 2014

Endurance trg:
For Time:
500 meter Row

WOD
16 minute AMRAP of:
10 Push Press (#115/#75)
12 Toes-2-Bar
14 Box Jumps (24″/20″)…

Aug 22 2014                                                                                                                                Skill

Hang Power Clean Review
Take 10 minutes to work up to a heavy Hang Power Clean

WOD
21-18-15-12-9-6-3 of:
Hang Power Cleans (#95/#65)
Front Squats

Aug 21 2014

a. Skill – 10 minutes:

5 ring swings

5 strict pull-ups

5 GHD sit-ups

5 Ring dips

30-60sec rest

b. Strength – 15 minutes:

3RM Clean

c. WOD – Complete as many rounds as possible in 10 minutes:

5 pull-ups

10 push-ups

15 squats

20cal row

August 20 2014                                                                                                                     Strength                                                                                                                                            5 X 2 Push Jerks + 1 Split Jerk                                                                                             WOD                                                                                                                                                 3 RFT of:    400 meter run;      12 Deadlifts (#275/#185)

Posted on  by 
Skill

Power Snatch Review
Take 15 minutes to work up to a heavy Power Snatch

WOD
10 minute AMRAP of:
3 Power Snatches (#135/#95)
5 Overhead Squats
7 Bar Hop Burpees

August 18 2014  WOD

25 minute AMRAP of
With a 2-man team:
Partner A runs a 400 meter run while partner B does the work. Once partner A gets back you switch roles.

1st Round:
Clean & Jerk (#135/#95)
Each C&J=1 point

2nd Round:
Backsquats (from the ground)
Each squat=1 point

3rd Round:
Bar Facing Burpees
Each Burpee=1 point

4th Round:
In and Out Tire Flips
Each Tire Flip=1 point

5th Round
Double Unders
10 DU’s=1 point

Posted on  by 
Skill – Five rounds:

10 hollow snap

10 arch snap

10 Kip swing

30sec rest

Strength – Five rounds:

10 Renegade row

10 weighted pull-up

60sec rest

WOD – 12 min AMRAP:

20 KB swings 16/12kg

20 Double unders

20 Sit-ups

Posted on  by 
a. Skill – Five rounds:

5 Snatch shrugs

5 muscle snatch

5 overhead squat

5 sotts press

30sec rest

b. Strength/power – 15 mins:

1RM Box jump

c. WOD – Three rounds for reps:

2min ME push-ups

2min ME Squats

1min ME burpees

1min RES

Posted on  by 
 10-9-8-7-6-5-4-3-2-1                                                                                                     55kg/40kg                                                                                                                               Deadlift hang                                                                                                                          power clean front                                                                                                            squatpush-press                                                                                                                       Run 200m
Posted on  by 
Strength

5-5-5-5-5 of Push Press                                                                                                         WOD

For Time:
50 Burpee Box Jumps (24″/20″

Posted on  by 
Skill                                                                                                                                         Front Squat Review

WOD
20 minute AMRAP of:
7 Front Squats (#155/#100)
9 Ring Dips
11 Toes-2-Bar
22 Double Unders

Posted on  by 

WOD

5 RFT of:
15 DB Push Press (#35/#25)
10 toes-2-bar
50 meter Farmer’s Carry (35#/25#)

Posted on  by 
 For time:

30 Squat Cleans, 115/75 lbs
50 Double Unders
20 Squat Cleans, 135/95 lbs
75 Double Unders
10 Squat Cleans, 155/100 lbs
100 Double Unders

August 5 2014                                                                                                                        Skill work: kipping pullups and butterfly pullups –max effort, hollow and arch swings Backsquat 1 rep max 15 mins 15 min                                                                                amrap5 power snatch 60/40                                                                                                      7 med ball clean to wall ball (must clean medball from ground each rep)                                10 box jump                                                                                                                             200m run

IMG_1708

Posted on  by 
Skill work: 10 mins max distance on rower for 10 strokes; 10 focused on leg drive, 10 on lean, 10 on elbow pull                                                                                                            20 mins max load                                                                                                                   Bear complex: Clean, jerk, back squat, jerk                                                                            12 min cap                                                                                                                                    3 rounds for time:                                                                                                                     30kb swings 24/16                                                                                                                       30 thrusters 20/15                                                                                                                               3 wall walks
Posted on  by 
Skill work: kb swings- one arm kb swing, two arm kb swing 10 mins                                    2rm sumo deadlift 15 mins                                                                                                      emom 15 mins                                                                                                                                1st min 3 ohs 70/50                                                                                                                    2nd 10 cal on rower                                                                                                                  3rd 3 toes to bar, 3 pullup, 3 chest to bar pullups
Posted on  by 
Skill work: double unders triple unders                                                                            Backsquat 3rm                                                                                                                           15 minsDT                                                                                                                                     5 rounds for time:                                                                                                                         12 deadlifts 70/50                                                                                                                         9 hang power clean 70/50                                                                                                               6 push jerk 70/50

Posted on  by                                                                                         Skill work 10 mins ring muscle up drills: negatives, banded muscleups

1rm clean 15 mins                                                                                                                6x400m sprints in  between sets                                                                                        perform 5 strict  pull-ups,                                                                                                           20 wall balls,                                                                                                                                 20 oh plate lunge 20/15

Posted on  by 
Complete as many rounds as possible in 15 mins of:

3 Power Snatches, 135/95 lbs

6 Push-ups

9 Air Squats

Posted on  by 
WOD:

For time: 10 Push Press, 115/75 lbs 1 Deadlift, 115/75 lbs 10 Front Squats, 115/75 lbs 9 Push Press, 115/75 lbs 2 Deadlifts, 115/75 lbs 9 Front Squats, 115/75 lbs 8 Push Press, 115/75 lbs 3 Deadlifts, 115/75 lbs 8 Front Squats, 115/75 lbs 7 Push Press, 115/75 lbs 4 Deadlifts, 115/75 lbs 7 Front Squats, 115/75 lbs 6 Push Press, 115/75 lbs 5 Deadlifts, 115/75 lbs 6 Front Squats, 115/75 lbs 5 Push Press, 115/75 lbs 6 Deadlifts, 115/75 lbs 5 Front Squats, 115/75 lbs 4 Push Press, 115/75 lbs 7 Deadlifts, 115/75 lbs 4 Front Squats, 115/75 lbs 3 Push Press, 115/75 lbs 8 Deadlifts, 115/75 lbs 3 Front Squats, 115/75 lbs 2 Push Press, 115/75 lbs 9 Deadlifts, 115/75 lbs 2 Front Squats, 115/75 lbs 1 Push Press, 115/75 lbs 10 Deadlifts, 115/75 lbs 1 Front Squat, 115/75 lbs

Posted on  by                                                                                           WOD                                                                                                                          Complete as many rounds as possible in 20 mins of: 3 Hang Power Cleans, 185/135 lbs 6 Ring Dip (Strict)s 9 Box Jumps, 30/24 in 27 Double Unders

Posted on  by                                                                                         Working on true strength today:Record your best Back Squat 1 Rep Max lift.                   Spend 20min working up to a 1-rep max.                                                                             

Posted on  by                                                                                                  WOD:                                                                                                                                           3 rounds for time of:                                                                                                                  30 Kettlebell Swing (Russian)s, 53/35 lbs                                                                                    15 Kettlebell Swing (American)s, 53/35 lbs                                                                         Sprint, 200 m

 

Posted on  by 
WOD

For time: 75 Wall Balls, 20/14 lbs

50 Dumbbell Hang Power Cleans,35/25 lbs

25 Burpees

 

Posted on  by 
100km Honour run.  Saskatoon to Batoche.                                                                          check out:  www.honourrun.ca

 

Posted on  by 
Skill work kipping and strict toes to bar 3×10 kipping 3×5 strict 10 mins

1rm weighted pushup 8 mins

5rm sumo deadlift 5kgs heavier than last attempt 15 mins

8 min amrap no clock
4 deadlifts 55/35
6 push press 55/35
8 boxjumps 30/24

June 30 2014

Posted on  by 
Strength

5-5-5-5-5 of Backsquat

WOD
3 RFT of:
50 Double Unders
20 Jump & Touch Burpees

Posted on  by                                                                                             Skill

2 x Burgener Warmup w/ PVC
3 x Burgener Warmup w/ Barbell                                                                                          WOD

5 RFT :
15 Wall Balls (#20/#14)
15 Toes-2-Bar

June 25 2014

Posted on  by 
Practice Skill                                                                                                                     Muscle-up Practice

WOD
100 Double Unders
15 Muscle-ups
30 Deadlifts (#225/#155)
15 Hand Stand Pushups
30 Hang Power Cleans (#135/#95)
15 Muscle-ups
30 Deadlifts (#135/#95)
100 Double Under

Jun 24 2014

Posted on  by 

Strength
3-3-3-3-3 of Overhead Squat

WOD
3 Rounds of:
3 minute AMRAP with 1 minute rest between each round of:
20 Air Squats
10 Box Jumps (24″/20″)
5 Burpees

Posted on  by 
WOD

“Helen”
3 RFT of:
400 meter run
21 AKB Swings (#53/#35)
12 Pullups

Posted on  by 
Strength

3-3-3 of Hang Power Snatch

WOD
21-15-9 reps of:
Power Snatches (#95/#65)
Burpee Box Jumps (#24/#20)

Posted on  by 
Skill

Kipping Pullup Review

WOD
4 RFT of:
15 Push Press (#115/#75)
25 Pullups…

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Don’t worry if you don’t have a partner, you can still perform the workout.

Skill
Overhead Squat Review

WOD
With a two-man team perform the following:
6 RFT per athlete of:
200 meter run
10 Overhead Squats (#135//#95)
5 Bar Facing Burpees

One athlete works a round while the other athlete rests..

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Strength

3-3-3-3-3 of Deadlift

WOD
6 minute AMRAP of:
100 meter sprint
30 Double Unders

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Skill

Muscle-up Review
Snatch Review

Strength
Take 15 minutes to build up to a heavy 1 rep Front Squat

WOD
4 RFT of:
6 Muscle-ups
6 Snatches (#135/#95)

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Skill

3-3-3-3-3 of Skin The Cat

WOD
For Time:
100 Double Unders
4 Rounds of:
4 Hang Power Snatches (#135/#95)
8 Ring Dips
12 Bar Facing Burpees
Then 100 Double Unders

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Strength

5-5-5-5-5 of Overhead Squats

WOD
10 minute AMRAP of:
100 meter sprint
30 RKB Swings (#53/#35)

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Skill

10 minutes of Handstand Work. Find your max distance handstand walk and your max time handstand hold.

WOD
15 minute AMRAP of:
5 Clean & Jerks (#135/#95)
10 Toes-2-Bar
15 Wall Balls (#20/#14

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Strength

3-3-3-3-3 of Shoulder Press

WOD
21-15-9 of:
Sumo Deadlift High Pull (#95/#65)
Box Jumps (30″/24″)

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 20 minute AMRAP of:                                                                                                                  100 meter Farmer’s Carry (KB: #53/#35)

15 DB Clean & Jerks (#35/#25)
15 Box Jumps (24″/20″)

Two man teams, on partner does the Farmer’s Carry while the other does the movements

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a. 15 minutes:

1RM Snatch

b. 10 minutes:

Muscle-up on rings practice drills

(kneeling floor and banded muscle ups)

c. For time: (10 minute cap)

30 muscle-ups (30 pull-ups, 30 sit-ups, 30 push-ups)

d. 3 x 15 KB shrugs

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Strength

Take 15 minutes to work up to a heavy Hang Power Clean                                                     WOD

10-9-8-7-6-5-4-3-2-1 reps of:
Hang Power Clean (#115/#75)
Bar Facing Burpees

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 Skill

4 x Max Effort Sets of Muscle-ups, or
4 x Max Effort Sets of Chest-2-Bar Pullups and Ring Dips followed by 5 Muscle-up Transitions
60 seconds rest between each set

WOD
5 RFT of:
25′ Handstand Walk (Scale: 3 Kick to hand stands)

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a. 5 min EMOM:

3 Wall walks

b. 5 min EMOM

3 Dragon Flags

c. 15 minutes to establish:

3RM sumo Deadlift

d. Complete as many reps as possible in 12 minutes:

Toes to bar

(each time you come off the bar, run 300m

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Strength

5-5-5-5-5 of Push Jerk

WOD
Every 2 minutes for 5 rounds:
100 meter run
10 Deadlifts (#185/#125)
10 Box Jump Overs (24″/20″)