Month: May 2014

21-18-15-12-9-6-3  of Front Squat (95/65) 10 Slam Balls 30 Double Unders (mod: weighted jump ropes) 10 Hollow Rocks          

5RFT of: 10 Weighted Step Ups (35/25)  2 FOR 1 200 Meter Run (2x to sidewalk and back) 10 Deadlifts (225/155) *30 sec rest after each round   2 min rest   10-8-6-4-2 Deadlifts (225/155) Box Jumps (24/20) * 20 Mountain Climbers after each round ( 2 FOR 1)   1 min rest   Max […]

Skill: Clean and Jerk (10 min to find 1RM)   For Time/ or Reps In 20 minutes perform: 30 Clean and Jerks (135/95)* AKA: Grace     RECORD TIME (continue right into the remaining work) 30 Hollow Body Rocks  (Mod: 1 Minute Plank) 30 Alt DB Snatch (50/30) 30 Hollow Body Rocks 30 KB Swings (70/45) […]

Buy In:  50 Full Crunches 4 RFT 7 Squat Snatches (115/75) 12 T2B (mod: 24 weighted Crunches) 50 Double Unders Cash Out:  50 V Ups              

For Time 1 Mile Run 100 Pull Ups 200 Push Ups 300 Air Squats 1 Mile Run              

Sled Push G2O Slam Ball Up and Overs TRX Row Rope Slam Seated Curl Assisted Pistols Bar Facing Burpees L-Sit Holds Rower Knee to Ball   1x @ 20:20 2x @ 3020 2x @30:20

REPEATED FROM 9.24.13   FOR TIME Skill: Deadlift  15 Deadlifts (225/155) FB(225/155) 30 Full Crunches 10 Deadlifts (245/175) FB(275/185) 30 Weighted Crunches (45/25) 5 Deadlifts (265/195) FB (315/215) 30 Burpee Squat Jumps  30 Knees to Elbows  30 Box Jumps (20″) 5 Deadlifts (265/195)  FB (315/215) 5 /3 Rope Climbs (FB ONLY)                 […]

4 RFT 10 Right Hand KB Thrusters (45/30) 20 Full Crunches 30 Double Unders (mod: weighted Jump ropes) 20 V -Ups 10 Left Hand KB Thruster (45/30) 1 min rest   Bonus 5th round if all 4 rounds are completed in sub 18 minutes                

REPEAT FROM 11.22.13   30 Minutes of:  11 Push Presses (95/65) 22 D.B Snatches (50/30) Does not have to be alternating  11 KBS (50/30) 22 Front Squats (95//65) 11 Cleans (95/65) 22 Hip Band Walks (1 for 1)                             OLD SCORES:

AMAP of the following  1 Minute Snatch (95/55) 2 Minutes Box Jump  3 Minutes Crunch to Press (25/15) 4 Minutes OHL – Stationary (45/25) each leg = 1 5 Minutes Burpees  4 Minutes Snatch 3 Minutes Box Jumps  2 Minutes Crunch to Press 1 Minute OHL – Stationary                  […]

For Time 150 Air Squats 125 ABMAT Sit Ups 100 Mountain Climbers (1 for 1) 75 Chest to Deck Push Ups 50 Pull Ups 40 Wall Balls 30 Burpees 20 HRPU 10 Toes to Bar 35 min cap                                     […]

3 Rounds of 30 Double Unders 15 Cleans (115/75) 15 Front Squats (115/75) 15 Chest to Deck Push Ups   Then   3 Rounds of 30 Double Unders 15 SDHP (115/75) 20 Full Crunches 15 Chest to Deck Push Ups                    

9 Min AMRAP 8 Pull Ups 8 DB Snatches Alt 1 for 1 (50/30)   3 min rest   9 Min AMRAP 10 Wall Balls (20/14) 15 V Ups   3 min rest   9 Min AMRAP 7 Push Press (115/75) 7 Bar Facing Burpees          

For Time 30 Deadlifts (155/115) 30 OH Lunges (45/25) 30 Box Jump Overs (24/20) 30 Weighted Crunches (45/25) 30 Burpees 30 Weighted Crunches (45/25) 30 Box Jump Overs (24/20) 30 OH Lunges (45/25) 30 Deadlifts (155/115)   – Skip ahead to the 6:30 minute mark  

For Time 21-18-15-12-9-6-3 Thrusters (95/65) KB Swings (50/30) 200 Meter Run after every round    

12 Min AMRAP  5 Full Snatches  7 Toes to Bar  9 Mountain Climber Push Up    2 Min Transition    “Annie” – For Time  50-40-30-20-10  Double Unders Full Crunch     

For Time Ladder: Ascending Descending Constant 2 – 16 Weighted Crunch (35/25) 16 – 2 Alt. DB Snatch (50/30) 16 Air Squats                

18 Min AMRAP Ascending ladder 3-6. 6-12, 9-18, 12-24   Clean and Jerk (135/95) Weighted Jump Rope * 40 foot walking lunge beween each round (30/20) -Holding DB’s or KB’s -Feet some together between each lunge    

Skill: Deadlift 5×5 WOD: 12 Min AMRAP 5 Deadlifts (185/135) 5 Bar Facing Burpees 10 V-Ups   Cash Out: 4 minute AMAP Full Crunches with a partner 1 person does full crunches while 1 person holds a plank. switch when necessary.              

4RFT 10 Pulls Ups 15 KB Swings (70/45) 20 Full Crunches 25 Double Unders          

“Fight Gone Bad” HRPU SDHP (75/50) Box Jumps (20″) Thruster (75/50) 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 […]

Skill:  EMOM 8 minutes 3 Snatches into 3 Overhead Squats (light Weight – Practice)   WOD: For Time and Reps With 20 minutes on the clock: Start with 3 rounds of: 12 Snatches (95/65) – light 12 KB Thruster Left Arm (40/30) 24 Full Crunches 12 KB Thruster Right Arm (40/30) THEN 2 Rounds of: […]

Part 1: 12 Min AMRAP 5 Pull Ups 10 HRPU 15 V-Ups   3 min rest   12 min AMRAP 3, 6, 9, 12, 15, 18,…..   Deadlift (185/135) Wall Ball (20/14) *30 Double Unders after every round