Month: October 2014

Skill: 3RM Shoulder to Overhead (5,5,3,3,3)  Off Racks        

Skill:  Pistols   Start the Clock: Buy in:  25 KB SDHP (70/50) then immediately into 16 rounds of: 4 Pistols (2 for 1) 6 T2B (mod: 12 V-Ups) 8 Hollow Rocks then immediately into Cash out: 25 KB SDHP (70/50) 25 min cap   Goal: Keep a high standard for your movements         […]

Skill: Rope Climb   4RFT 8 Deadlifts (255/185) 16 Burpees 3 Rope Climbs (15/14)  (Mod: 4 Rope Climbs) 600 Meter Run (RV and back 3 times) 30 minute cap   *First come, first serve on the rope…sharing is caring                            

Skill:  EMOM for 6 rounds complete 3 Snatches into 3 OHS (unbroken) (min 0,1,2,3,4,5)   WOD:  5RFT 2:30 on/ 1:00 off    7 Snatches (135/95) 25 Wall Balls (20/14) 100 Double Unders (mod: WJR) 10 Air Squats (quickly) 27 min cap   *Every 2 min and 30 seconds you are to stop and rest 1 […]

Skill: DB Burpee Box Overs   For Time  50 HRPU 50 ABMAT Sit Ups 50 Cal row/bike 50 V-Ups 50 HRPU 50 Dumbbell Burpee Box Overs (50/30) (20″) 50 Pass Betweens W/KB or Med Ball (15/10) 2 for 1 50 Chest to Deck Push Ups 35 Min Cap   *Some people will have to start […]

Skill: Bench Press and Deadlift With a partner you have 7 min to complete 3×8 Bench Press each With a partner you have 7 min to complete 5×3 Deadlift each *If there are more than 8 people in class some pairs will start with DL first then move to bench press   WOD:  Fight Gone […]

Skill:  10 minutes to perform 5,5,3,3,3 of Front Squat  (UPDATED 3RM)   4 Rounds Not For Time 10 Unbroken Wall Balls (every stop of wall ball = 5 burpees) (20/14) 15 Slam Balls (30/20) 20 ABMAT Sit Ups 25 Forward Facing Bar Hops Max effort Front Squats (155/95) 20 min cap   *Your Score is […]

Skill: Rope Climb With your Partner complete As many as possible rope climbs while completing the following work 50 Calories on the Row or Bike 100 Lateral Box Jump Overs (20″) 100 Plate Burpees (45#) 100 Hollow Rocks 100 HRPU 100 KBS (70/50) 30 Min Cap   *Your score is the time it takes you […]

Skill: Pistols Part A: 15 Min AMRAP Reps for all exercises are 30-20-10 of Pull Ups Sumo Squats (70/50) Weighted Crunches (45/25) 30 of each, 20 of each, 10 of each = 1 round   4 minute rest   Part B: 15 Min AMRAP Reps for all exercises are 30-20-10 Pistols (1 for 1) Double Unders […]

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 […]

Sled Push Russian Twists Shoot Throughs Deficit Push Ups Rope Slam Curl to Press Hip Band Walk TRX Row Plate Burpees Fingers to Toes rd 1: 30:20 1x rd 2: 30:20 2x rd 3: 20:20 2x

40 Min AMRAP  400 Meter Run (Mat to Rv x2) then 5 rounds of: 5 Bentover Row (95/65) 7 KBS (70/50) 9 Box Jumps (24/20) =1 round            

Skill: Back Squat, Strict Press during Warm Up (if there are more than 7 people in class you will be paired up to work on your Back Squats) (everyone needs a bar at the start of class) You will have 10 minutes to find your 3RM Back Squat (5,5,3,3,3) Updated: 3RM    WOD: 3 rounds […]

Skill: Rope Climb   6 Min AMRAP  The first 2 minutes of the AMRAP is spent doing As Many Rope Climbs As Possible. The next 4 minutes of the AMRAP is spent performing: 12 Deadlifts (225/155) 21 Hollow Rocks 36 Double Unders (mod: 36 WJR)   1 Min Rest Repeat 3 more times *4 Rounds […]

Skill:  Snatch   10RFT 10 Snatches (115/75) 10 Slam Balls (30/20) 10 Burpees   25 Minute Cap        

Skill:  Pistols   Part A: (performed on Side A) 10 Round EMOM (min 0,1,2,3,4,5,6,7,8,9) 10 T2B (Mod: Handing Knee Tucks) 5 Front Squats (95/65) FB (135/95) (Once you cannot complete the 10 T2B and 5 Front Squats within the minute, then it becomes an AMRAP. Remember what round you failed to complete the 10 and 5 and keep […]

Skill:  Hang Clean (7×3) EMOM   2 minutes on/ 1 minute off for 8 rounds At the start of each round perform 6 Hang Cleans (135/95) (goal is to go directly into the S2O after the 6th HC) 4 Shoulder to Overhead (135/95) 12 HRPU Remaining time from the 1 minute complete AMAP V-Ups   *Record […]

Skill: The Wall Ball (find a weight where your form is correct)   40 Minutes on the Clock AMRAP of 600 Meter Run (From Mat to Rv 3 times) 5 Wall Balls  (20/14) 5 Pull Ups Every round Add  5 Wall Balls and 2 Pull Ups 5   10   15   20   25   […]

Within Warm Up: Air Squat and Burpee Efficiency Tips Skill: Rope Climb This workout is being performed with a partner.  The partner in this workout is for switching purposes only.   22 Min on the Clock  Athlete A Performs: 10 KBS (70/50) 15 Air Squats 5 Burpees then rest until Athlete B is finished with their Rope […]

Strength: Shoulder to Overhead (10 x 2), Front Squats (5 x 5) performed in an EMOM Style: Skill the Shoulder to Overhead: For 5 rounds:  Every 30 Seconds 2 Shoulder to Overhead (0,1,2,3,4) Skill the Front Squat: For 5 rounds: EMOM 5 Front Squats (0,1,2,3,4)   WOD:  Kind of a 7RFT  Every 3 minutes for […]

Skill:  Deadlift (5,5,3,3,3)   WOD: 20 Min AMRAP  5 Deadlifts (225/155) 30 Double Unders (mod: 90 Singles) 10 Lateral Bar Over Burpees (hip extension NOT needed today) 30 Double Unders (mod: 90 singles) 5 Deadlifts (225/155) 30 Sec Plank 30 sec MANDATORY REST   Goal: Finish each round strong. Work hard to finish those DU’s […]

Skill: Thruster and T2B 30 Minutes on the Clock Reps for each exercise are in a ladder format 1, 2, 3, 4, 5, 6, continue by 1 …. for 30 minutes   Thruster (95/65) Toes to Bar (mod: Hanging Knee Tucks) Slam Ball (30/20)   **Work can only be performed when your partner is holding […]

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 […]