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WOD: “Barbell Complex and For Times” -Mon 10.20.14

Skill: 5 Round EMOM of 6 Power Cleans  (min 0,1,2,3,4)

Skill: Transition from Power Clean to Front Rack Lunges


WOD:  Kind of a For Time

You have 4 minutes to complete the following (or as much as possible) of:

6 Power Cleans (115/75)

8 Front Rack Lunges (115/75) 2 for 1

12 Box Jumps (24/20)

20 Chest to Box Push Ups (mod: HRPU)

12 Box Jumps (24/20)

8 Front Rack Lunges (115/75) 2 for 1

6 Power Cleans (115/75)


2 min rest

repeat 3 more times

*You will have 4 scores at the end of the workout. (one from each round)

*After the 4 minutes are up everyone gets a 2 minute rest. 

*If you finish the above work in under 4 minutes, record your time, and you get extra rest. 

*If you do not finish the above work in 4 minutes, record what you finished and you then get a two minute rest 

*Everyone rests together after the 4 minutes are up 

*Every round starts from the beginning 



WOD: “40 Min AMRAP” -Fri 10.17.14

40 Min AMRAP 

400 Meter Run (Mat to Rv x2)

then 5 rounds of:

5 Bentover Row (95/65)

7 KBS (70/50)

9 Box Jumps (24/20)

=1 round








WOD: “Rope Climb, AMRAP” -Wed 10.15.14

Skill: Rope Climb


6 Min AMRAP 

The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible.

The next 4 minutes of the AMRAP is spent performing:

12 Deadlifts (225/155)

21 Hollow Rocks

36 Double Unders (mod: 36 WJR)


1 Min Rest

Repeat 3 more times

*4 Rounds total

*Each round you will have a Rope Climb score AND an AMRAP Score 

*Each round starts with a fresh new score. You are not picking up from where you left off. You are not combing scores from pervious rounds. Each round is independent of each other. 


*If there are more than 7 people in class some people will end with 2 minutes of Rope Climbs instead of beginning with the 2 minutes. 


Goal: Pace yourself on the Rope Climb so you never have to take a long rest between Climbs



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WOD: “Snatch, 10RFT” -Tues 10.14.14

Skill:  Snatch



10 Snatches (115/75)

10 Slam Balls (30/20)

10 Burpees


25 Minute Cap



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WOD: “Gymnastics, EMOM, and Ladder” -Mon 10.13.14

Skill:  Pistols


Part A: (performed on Side A)

10 Round EMOM (min 0,1,2,3,4,5,6,7,8,9)

10 T2B (Mod: Handing Knee Tucks)

5 Front Squats (95/65) FB (135/95)

(Once you cannot complete the 10 T2B and 5 Front Squats within the minute, then it becomes an AMRAP. Remember what round you failed to complete the 10 and 5 and keep track of how many rounds you completed altogether)


3 min rest in between Part A and B 


Part B: (performed on Side B-turf side)

10 Min Ladder (reps for each exercise: 3, 6, 9, 12, 15, …)

Pistols (Alt: 2 for 1)

Lateral Box Jump (24/20) (Mod: lower the box height – No Step Ups unless limited by injury)



*If class has more than 8 people then divide into two groups.  One Group starts with Part A.  The other Group Starts with Part B

*Record how many rounds were completed on the EMOM

*Record how far along the ladder you finished




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WOD: “Barbell Complex and 8 Rounds” -Fri 10.10.14

Skill:  Hang Clean (7×3) EMOM


2 minutes on/ 1 minute off for 8 rounds

At the start of each round perform

6 Hang Cleans (135/95) (goal is to go directly into the S2O after the 6th HC)

4 Shoulder to Overhead (135/95)


Remaining time from the 1 minute complete AMAP V-Ups


*Record V-ups Each Round

*Every Round begins with Hang Cleans and Ends with V-ups

*Every Round you will have a new V-up Score

*If you do not finish the HRPU before the 2 minutes are up report your HRPU push up number


Goals: Being able to transition the bar from one movement to another.  Work hard for 2 minutes knowing you have a mandatory 1 min rest.



Shirt Order Due Oct 17:

Photo Oct 06, 1 28 26 PM








WOD: “Long AMRAP Ladder” -Thurs 10.9.14

Skill: The Wall Ball (find a weight where your form is correct)


40 Minutes on the Clock


600 Meter Run (From Mat to Rv 3 times)

5 Wall Balls  (20/14)

5 Pull Ups

Every round Add  5 Wall Balls and 2 Pull Ups

5   10   15   20   25   30 …

5   7      9    11   13   15


If space on the pull up bar is an issue some people can do the pull ups first then the wall balls and vice versa



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WOD: “Partner Rope Climb” -Wed 10.8.14

Within Warm Up: Air Squat and Burpee Efficiency Tips

Skill: Rope Climb

This workout is being performed with a partner.  The partner in this workout is for switching purposes only.


22 Min on the Clock 

Athlete A Performs:

10 KBS (70/50)

15 Air Squats

5 Burpees

then rest until Athlete B is finished with their Rope Climbs 


Athlete B Performs:

Rope Climbs (3 for RX (15’/14′), 4 for Mod)

(Once athlete B finishes the Rope Climbs, they are to switch with athlete A and perform the 10 KBS, 15 Air Squats, and 5 Burpees)


(If Athlete A finishes first, Athlete A is to rest until Athlete B finishes the rope climbs.  If the athlete performing the Rope Climbs finishes first, then Athlete A should stop and move to Rope Climbs)

**Do not keep track of  rounds or reps. Use this as an opportunity to practice Rope Climbs and quickly work through Part A.


Single Athlete: 22 Min AMRAP of 

10 KBS (70/50)

15 Air Squats

5 Burpees

3 Rope Climbs



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WOD: “Strength & Kind of a 7RFT” -Tues 10.7.14

Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style:

Skill the Shoulder to Overhead:

For 5 rounds:  Every 30 Seconds 2 Shoulder to Overhead (0,1,2,3,4)

Skill the Front Squat:

For 5 rounds: EMOM 5 Front Squats (0,1,2,3,4)


WOD:  Kind of a 7RFT 

Every 3 minutes for 21 minutes perform 1 Round of:

10 Front Squats (135/95)

8 Shoulder to Overhead (135/95)

16 ABMAT Sit Ups

8 Box Jump Overs (30/20) – No hip extension needed but it needs to be a box jump. It can be performed forward facing or lateral

= 1 round


Goal: Choose a weight that will allow you to complete the 1 round in under 3 minutes. Ideally, you would like to get about 30-45 seconds rest each round. 

If eventually you cannot perform one complete round in the given 3 minutes then it in essence becomes an AMRAP from that point forward. 

*We are recording how many rounds you complete. If you complete every round in under 3 minutes then you have successfully completed the workout.  If eventually you cannot complete the round in under 3 minutes then keep track of many many rounds and reps completed within the 21 minutes. You only have to keep track if you fail to complete the round in under 3 minutes



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WOD: “3RM DL & AMRAP” -Mon 10.6.14

Skill:  Deadlift (5,5,3,3,3)


WOD: 20 Min AMRAP 

5 Deadlifts (225/155)

30 Double Unders (mod: 90 Singles)

10 Lateral Bar Over Burpees (hip extension NOT needed today)

30 Double Unders (mod: 90 singles)

5 Deadlifts (225/155)

30 Sec Plank



Goal: Finish each round strong. Work hard to finish those DU’s and DL’s and get right into a plank. 



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