Skill: Snatch http://youtu.be/be97kgQ1Aw8 WOD: “Pulling Annie” -For Time 50 Double Unders 50 Full Crunches AMAP of Pull Ups 4min 40 Double Unders 40 Full Crunches AMAP of Pulls Ups 3min 30 Double Unders 30 Full Crunches AMAP of Pull Ups 2min 20 Double Unders 20 Full Crunches AMAP of Pull Ups 1min 10 Double […]
Skill: Banded Kettle Bell Swing 10 Kettle Bell Swings (50/35) 20 Air Squats 30 Weighted Jump Ropes 20 Mountain Climber Push Ups 10 Banded KBS (purple/red) After the first round take a two minute break. Then proceed with the AMRAP without any rest. Record the time on the first round.
Skill: Front Squats (5-5-3-3-3) Naughty Nancy 600 meter run 25 Front Squats (140/95)
L-Sit Holds G2O Fingers to Box Wall Balls Ring Dips TRX Rows Rower
For Time 100 HPRU 100 Air Squats 100 Full Crunch 100 Burpees Every 3rd Minute Perform 3 Deadlifts (255/165)
Wall Ball (20/14) SDHP (75/45) Box Jumps (20″) Push Press (75/45) Toes 2 Bar 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 […]
Rope Slam Forward Bound Ski Lunge Superman SJ to Armpit Sledge Hammer Side plank to press Weighted Crunch Tire Flip Negative Pull up Sumo Squat Shoot Thrus Two times at each spot before rotating to the next spot 30:20, 25:20 7:15pm (30:20 both times)
Skill: Thruster 10-8-6-4-2-4-6-8-10 Thruster (115/75) Knees to Elbows *25 doubles/75 singles after each round 30 min cap
Skill: K2E (knees to elbows) “Helen” 400 Meter Run 21 KB Swings (55/35) 12 Pull Ups 3 rounds for time Then Take 3 min break and perform: 800 Meter Run for Time
Rope Slam Dips Depth Box Jump Curl to Press Sprint (red line to red line) Tire Flip Plank TRX SJ Count reps
30 minute AMRAP of: 10 SDHP (115/75) 15 HRPU 15 Goblet Squat 10 K2E 4oo Meter Run or 75 double unders/225 singles
Skill: Back Squat 42 Dumbbell Snatches (50/30) 10 KB Swings (60/40) 42 Full Crunches 10 KB Swings (60/40) 30 Dumbbells Snatches (50/30 10 KB Swings (60/40) 30 Full Crunches 10 KB Swings (60/40) 18 Dumbbell Snatches 10 KB Swings (60/40) 18 Full Crunches 10 KB Swings (60/40) *Dumbbell Snatches: Alternate arms every time REST 3 […]
Rope Slam Med Ball Over Shoulder Air Squat Burpees Rower Sledge Hammer Tire Flip Alt. Med Ball Push Up Weighted Jump Rope Bicycle Crunch Banded Plank Jack SDHP (early classes only) Two times at each spot before rotating to the next spot 30:25, 20:20
Skill: Bentover Row (3×8) 3RFT of 20 Bentover Rows (115/75) 30 Depth Push Ups 30 Weighted Crunches (45/25) 20 Strict Pull Ups 30 minute cap
Skill: Cleans WOD: For Time (record your time when you are finished) 15 Cleans (155/95) 30 T2B, MOD: K2E or Box Knee Tucks 30 Lateral Box Jumps (each jump = 1), 20″ 15 Cleans 30 Double Unders (90 Singles) 30 Burpees 15 Cleans 300 Foot OHWL (Plate – 45/35) 25 minute cap After you complete the […]
Two Teams of Six: Two 20-Minute Stations. Station 1: Run as many 400 meter runs as possible. The team must run together for the first five minutes then can separate. To equalize ability, stronger runners should carry something to slow down their pace during the first 5 minutes Station 2: As Many Reps As Possible […]
Skill: Deadlift 5-5-3-3-3 (3RM) DeadLift Form 11 Deadlifts (225/155) 23 Box Jumps (20″) With Remaining time complete AMAP Wall Balls (#20/14) 4 min on, 4 min off 4 rounds
Skill: Push Press5-5-3-3-3 (3RM) 10 Push Presses (Starting @ 95/55) 10 KB Swing (50/30) 15 Pull Ups Increase the weight of the push press by 10#’s after every round until you are unable to increase the weight anymore. 25 minutes of work Goals: To keep adding weight to the push press until you are unable […]
Skill: Front Squat 5-5-3-3-3 (3RM) 28 minute partner WOD: 10 Front Squats (155/95) 15 Toes to Bar 20 OHL (45/35) 25 HRPU 20 Ground to Overhead (45/35) 15 Toes to Bar 10 Front Squats While one person is working on the exercises the other person is carrying a kettlebell sandbag 200 meters (#40/20). When […]
Rope Slam Weighted Crunch Hp Band Walk Renegade Push Up Sledge Hammer Tire Flip Russian Twist Knee to Ball Dip Step Ups Rower Two times at each spot before rotating to the next spot 30:30, 20:20
Skill: Cleans 10 Cleans (115/85) 10 Diamond Push Ups 10 Push Presses 10 Diamond Push Ups 10 Thrusters 50 Double Unders 5:30am, 11:00am 10 front squats 10 Box Jumps 10 Push Presses 20 HRPU 10 Thrusters 30 double unders
800 Meter Run Partner 55 w/the following exercises Tire Flip Box Jumps Sledge Hammer Slam Balls Plate Burpees Shoot Throughs 800 Meter Run Partner 55: You are your partner will complete an ascending ladder. You do 1 rep of an exercise…then your partner does one rep . You do two reps then your partner […]
30 minutes of: Skill: Double Unders 400 Meter Run 50 Plates/PVC Dips 50 SSJ 50 Full Crunches (can be performed in any order and for as many reps as desired) Mod: 25 Dips 50 Lunges 25 FC 400 meter run = 25 burpees
10-9-8-7-6-5-4-3-2-1 Push Press (115/95) KB Swing (70/50) Front Squat 1 min plank after every round for the first 20 minutes 35 min cap REDONE 2.2.15
5:15pm, 6:15pm,7:15pm Deadlifts: 3×10 Skill: Double Unders 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 Minutes 5:30am, 11:00am Fight Gone Bad […]
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