Category Archives : For Time


WOD: “3RM BS, For Time” -Mon 12.22.14   Recently updated !

Skill: 3RM Back Squat 5, 5, 3, 3, 3

 

WOD:  For Time

21-15-9 Front Squat (145/95)

30-20-10 T2B (mod: hanging knee tucks 1 for 1)

100 Jump Ropes after each set

25 Min cap

 

Goal: Moderate Weight Front Squat, Work on T2B or proper knee tucks, work towards doubles

 

21 FS, 30 T2B, 100 DU

15, 20, 100

9, 10, 100

 

“Scaling is a moving target”


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 

 

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WOD: “For Time” -Thurs 10.2.14

Skill: Snatch 5 x 2

For Time

3 Rounds of

7 Unbroken Snatches (105/65)

14 Lateral Bar Over Burpees (hip extension not needed)

21 Mountain Climbers (2 for 1)

directly into

3 Rounds of

10 Unbroken Deadlifts (205/135)

20 ABMAT Full Crunches

30 Double Unders (120 singles)

 

*Every time you break up the snatches or deadlifts you owe 5 wall balls (20/14)

 

 

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WOD: “For Time” -Wed 9.10.14

20 Snatches (75/55)

25 Full Crunch

20 WJR

3 Sprints (last cone to fence and back = 1)

 

15 Snatches (95/65)

25 Full Crunch

30 WJR

3 Sprints (last cone to fence and back = 1)

 

10 Snatches (1155/75)

25 Full Crunch

40 WJR

3 Sprints (last cone to fence and back = 1)

 

5 Snatches (135/85)

25 Full Crunch

50 WJR

3 Sprints (last cone to fence and back = 1)

 

 

 

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WOD: “For Time” -Tues 9.9.14

Skill:  3 Back Squats, EMOM for 10 minutes (min 0 – 9)

 

With 25 minutes on the clock perform

25-20-15-10-5 (75)

HRPU

Wall Balls (20/14)

~30 Double Unders Each Rounds (mod: WJR)

-Record your time once completing your last set up Jump Ropes

…With the Remaining Time Complete

3,6,9,12,15…cont…

Goblet Squats (50/30)

V-Ups (2x reps)

 

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