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WOD: “4RFT” -Wed 7.23.14

4RFT

15 KB Swings

30 V ups

30 KB SDHP

45  Mountain Climbers (2 for 1)

*EMOM – 1 Squat Clean

25 Min Cap

 

 

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WOD: “AMAP” -Tues 7.22.14

With 5 minutes on the clock perform:

10 Snatches

20 Box Jumps

30 Full Crunches

40 Double Unders (mod: 40 WJR, 120 Singles)

With the remaining time left from the 5 minutes perform AMAP:

Shoulder to Overheads

 

2 min rest

 

REPEAT 3 MORE times

At the end of the workout you will have 4 separate scores.

 

 

 

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WOD: “Justin – BENCHMARK WOD” -Mon 7.21.14

Skill:  5-5-3-3-3 Deadlift

WOD:

100 Air Squats

40 HRPU 

20 Deadlifts (225/135)

50 Air Squats

20 HRPU 

15 Deadlifts

25 Air Squats

10 HRPU

AMAP Bar Facing Burpees

20 Minute Cap

 

 

7.1.13

6.9.14

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WOD: “Fight Gone Bad” -Fri 7.18.14

Skill:  3 Snatches EMOM 10 mins

 

Fight Gone Bad Remix

Wall Balls (20/14)

Snatch (75/45)

Burpee

Push Press (75/45)

Slam Ball (30/20)

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. We’ve used this in 3 and 5 round versions.  The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. One point is given for each rep.

 

 

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WOD: “For Time” -Wed 7.16.14

10 Min EMOM of 3 Squat Cleans

 

5 Min Rest

 

For Time

21-15-9-15-21

Thruster (95/65)

Box Jump Overs (20″)

Mountain Climbers ( 2 for 1 )

20 Min Cap

 

 

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WOD: “Partner AMRAP” -Tues 7.15.14

Partner A:

15 Banded KB Swings (50/30)

10 Front Rack Lunges (95/65) 1 for 1

5 Bar Over Burpees

 

Partner B:  Hollow Body Hold

 

Switch Every Time Someone finishes one round.

 

 

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WOD: “AMRAP” -Mon 7.14.14

12 Minute AMRAP

24 Double Unders (Mod: Weighted Jump Ropes)

16 V-Ups

8 Overhead Squats (115/75)

 

2 Min Rest

 

12 Min AMRAP

10 SDHP (115/75)

10 SSJ (2 for 1)

10 Armless Full Crunch

 

 

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WOD: “For Time” -Fri 7.11.14

5 Rounds of:

5 DB Snatch (2 for 1) (50/30)

10 HRPU

20 Mountain Climbers (2 for 1)

then

4 Rounds of:

5 Full Lunges (each Leg)

15 Slam Balls (30/20)

20 Russian Twists (2 for 1)

then

3 Rounds of:

10 Plate Burpees

15 G2O (45/25)

90 Sec Plank

 

 

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WOD: “For Time” -Thurs 7.10.14

30 Thrusters (95/65)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Power Cleans (24/20)

30 Step Ups

30 Power Cleans (24/20)

30 Box Jumps (24/20)

30 KBS (70/45)

30 Box Jumps (24/20)

30 Thrusters (95/65)

 

 

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WOD: “AMRAP” -Wed 7.9.14

25 Minutes on the clock:

100 Double Unders

75 Wall Balls

50 Full Crunches

25 HRPU

then with the remaining time

AMRAP of:

10 Deadlifts (225/155)

15 V-Ups

20 Double Unders (mod: weighted jump ropes)

 

 

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