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WOD: “Benchmark WOD- Bill L” -Wed 4.16.14

Benchmark WOD:

4RFT of

7 SDHP (135/95)

14 Power Cleans (135/95)

21 Full Crunches


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WOD: “EMOM and 5RFT” -Wed 4.9.14

Skill: OHS

10 Min EMOM

3 Overhead Squats



10 Overhead Squats (95/65)

15 Full Crunches

20 Wall Balls

15 Full Crunches

10 Snatches (95/65)

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WOD: “5RFT: -Tues 3.25.14

Skill:  OHS

10 OHS (135/95) Mod: Front Squat 

20 Full Crunches 

30 Double Unders (Singles x3)


Cash Out: Ladder 1, 2, 3, 4, 5, ….

Slam Ball (30/20)


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WOD: “AMRAP and RFT” -Wed 3.19.14

Skill: Snatch

12 Min AMRAP

5 Snatches (135/95)

10 Unbroken Wall Balls (20/14)****

****If the ball hits the ground for any reason before the 10 wall balls are performed there is a 5 burpee penalty on the spot.  There can be multiple penalties accrued during a round of wall balls


3 min rest, then….



10 Slam Balls (30/20)

10 Box Overs (get from one side of the box to the other side of the box)

EMOM (every min on the min) perform wall balls

minute 1- perform 1

minute 2 – perform 2

minute 3 – perform 3

Keep up this EMOM rep scheme in this fashion UNTIL you finish the 5RFT or CANT complete the number of wall balls before the next minute hits.

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WOD: “Unbroken” -Mon 3.10.14

Skill:  Deadlift 5×5


3RFT of

10 DB Snatches Left Arm  (50/30)

10 DB Snatches Right Arm

20 Wall Balls (20/14)

10 Chest 2 Bar Push Ups (Mod:  HRPU)

40 Full Crunches

10 Deadlifts (185/135)

60 Single Jump Ropes


*If anything is done unbroken there is a 5 burpee penalty.  The penalty must be performed on the spot.

*The dumbbell can be put down when you are switching hands for the Snatch

Jump Ropes – If you mess up at all during the 60 then you owe 5 at the end of the jump ropes.


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WOD: “5RFT” -Wed 3.5.14

10 Power Snatches (95/65)

20 Alt. Front Rack Lunges (95/65)

30 Wall Balls (20/14)


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WOD: “7RFT” -Thurs 2.27.14

For Time

7 Thrusters (115/75)

7 KB Swings (70/45)

7 Slam Balls (30/20)

7 Crunch to Press with slam ball

7 Left Leg Front Rack Lunges (115/75)

7 Right Leg Front Rack Lunges

7 Toes to Bar (Mod 21 v ups)

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WOD: “AMRAP and RFT” -Tues 2.11.14

12 Min AMRAP 

8 Plate Burpees

12 Wall Balls (20/14)

16 Weighted Jump Ropes


3 Min Rest 



20 Weighted Crunches (45/25)

20 Alt. OHL (1 for 1)  (45/25)



WOD: “6 RFT Race” -Mon 2.10.14

Skill: Slam Ball

6RFT Race

8 SDHP (115/75)

10 Front Squat (115/75)

12 Box Jumps (24/20)


You will be racing against your partner to see who finishes the 6RFT first.  At no point can you and your partner be working on the RFT at the same time.  One person is doing slam balls while the other person is working on THEIR 6RFT.  Once the partner is done performing their required amount of slam balls they can go back to doing THEIR 6RFT and the other partner now has to do slam balls.  Both partners have their own 6RFT.  The slam balls are used to prohibit both people from working at the same time.

First ten minutes 20 slam balls 

2nd ten minutes 15 slam balls 

3rd ten minutes (if needed) 10 slam balls 


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WOD: “4RFT” -Fri 2.7.14

EMOM – 3 Deadlifts – 10 minutes


10 Push Presses (135/95)

20 C2D Push Ups

30  Weighted Jump Ropes

20 V-Ups

10 Alt Front Rack Lunges (135/95) 1 for 1

If you finish under 20  minutes then you EARN a 5th round


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