As many Calories As possible…(if you can make it) In 4 minutes, complete the following: 1 Lap (around spray paint) 16 Walking Lunges – Holding 2DB/KB (50s/35s) 10 Burpees With the remaining time in the 4 minutes, complete as many SEMI SQUAT CLEANS (135/95) as possible 1 min rest after each round. 6 rounds total […]
OHS 5×3, every 90 seconds Bar to overhead from a snatch SKILL: MUSCLE SNATCH For Times Part A: Randy: 7 min cap 75 Muscle Snatches or Semi Squat Snatches for time 5 Min Rest Part B: 3RFT – 7 min cap 25 AMBAT Sit Ups 14 Pistols (1 for 1)
Bench Press 5×3 Groups of 3-4 Every 2 Min For time Ladder- 24 min cap 10-1 Pull Ups 10-1 HRPU (FB: Ring Push Ups) complete this top part first then 200 doubles or 400 Single Unders then 1-10 HRPU 1-10 Pull Ups
Skill: Semi-Squat Clean Understanding where to catch and why this matters 37 Min AMRAP 15 DL (135/95) (FB: 165/115) 1 Lap active recovery Run (Indoor Mod: 200 meter Row) 10 Semi Squat Cleans (135/95) 1 Lap active recovery Run 5 Squat Cleans (135/95) 1 Lap active recovery Run =1 round After every 3 rounds, add 1 […]
Handstand complex: 10 Second HSPU Hold + 5 “challenging” HSPU = 1 set 1 set every 2 minutes for 4 sets Partner AMRAP – 28 min 1 Farmers Carry – rig to rig and back (KB/DB – 70’s/50’s) 15 T2B 15/10 Cal Bike 15 HSPU 20 KB SDHP (70/50) Each pair needs to have their […]
Back Squats- every 2 min 3×3, 75% then 3×2, 85% then 3×1, 90% 13 Min – AMAP Wall Balls With 2 minutes on the clock complete: 1 Rope Climb (FB: 2) 7 Burpee Box Jumps (24/20) with the time remaining complete as many Wall Balls (30/20) as possible, until you hit 90 reps the goal is to […]
Remembrance WOD Part 4 “Willy’s Parents” 24 Min AMRAP 400 Meter Run (Indoor Mod: .7 mile bike) (400 Meter Row) 15 Deadlifts, 225 lb/155 15 Wall Balls (20/14) 15 Calorie Row (12 Cal Bike) 15 HRPU
Semi Squat Cleans 4×2, TNG, Every 90 sec Keep bars out when done WOD: 3 Round Ladder – 14 min cap 15 Wall Balls (20/14) 11/10′ targets 5 Burpee Box Jump (24/20) 30 Wall Balls (20/14) 11/10′ targets 10 Burpee Box Jump (24/20) 45 Wall Balls (20/14) 11/10′ targets 15 Burpee Box Jump (24/20) AGAIN […]
Complex 1 Semi or full squat Snatch + 2 OHS = 1 complex 5×1, every 90 sec Focus on OHS 20 Min AMRAP 10 Kip Swings (aka t2b of kt, the swing is what matters) 1 semi or full squat Snatch Complex (weight from above) 1 Rope Climbs* After 4 rounds, make it 2 rope […]
SKILL: FRONT RACK LUNGES Deadlift Deficits – 3″ (black 45# plate): 5×3, every 2 minute Focus on Slow and being Controlled 24 Min AMRAP 10 Front Rack Barbell Lunges (115/75) 1 for 1 Mod: holding KB’s at your side 15 Pull Ups 15 HSPU 2 Lap Run (indoor mod: 24 burpees, .7 mile bike)
Warm Up: Back Squat to figure out the WOD weight EMOM with a twist Warm Up: Back Squat to figure out the WOD weight 6 Min Emom x 5 rounds 0:00-1:00 – 6 Back Squats @55% (OFF RACKS) 1:00-2:00 – 12 HRPU 2:00- 3:00 – 6 Box Jumps (30/24) 3:00-4:00 – 12 KBS 70/50 […]
Strength Complex 1 Strict Press, 2 Push Presses, 3 Push Jerks = 1 complex 6X1, Every 90 Sec OFF RACKS WOD: 9RFT – 15 min cap 7 Thrusters (95/65)* 35 Double Unders *Every 3 rounds increase the thruster weight (115/75) then (135/85) Version 1 (easiest): 10 Bear Crawls from Rig to Rig Version 2: 10 […]
Remembrance WOD Part 3 “Kayleigh” 30 Min AMRAP 3 Rope Climbs 6 Squat Cleans (135/95) 7 S2O (135/95) 13 Kip Swings (aka t2b) Kayleigh- Daughter-in-law of Lorraine
EMOM Pull Up and HSPU Min 1: 5 Pull Ups Min 2: 5 HSPU repeat 2 more times. (3 sets in total) Rounds for Time – 3 separate scores *Start 9 people on Part A, 9 People on Part B, and the remainder on Part C PART A: 0 – 7 minutes 3RFT 20/15 Cal […]
Warm Up: Snatch and OHS Work Death By: 40 MINUTES 1 Run to the fence and back, 2, 3, 4, until you can’t complete the number of reps in 1 min then move onto 1 Semi-Squat Snatch (115/75), 2, 3, 4, until you can’t complete the number of reps in 1 min then 10 Jump Ropes (D.U.) 20, 30, […]
DL – 8×1, EMOM Build up to a heavy 1 rep LIFT WHAT IS OPTIMAL, NOT MAXIMAL 10RFT The goal is to complete 10 rounds as fast as possible. (FB 12 RDs) Every 2 minutes it will be harder to complete a round because the reps are going to increase. The goal is to get […]
Clean & Push *Press – 6×1, Every 90 Sec *Jerks are okay too WOD 10 people can start on heat 1 10 people can start on heat 2 21+ use Ski Erg or Rower Buy in: 60/40 Bike Cal For Time Record Time – 5 Min Cap rest 3 min then 10 RFT – 11 […]
KB Circuit – 5RFT – 7 Min Cap 12 KB – Goblet Squats (50/35) 10 KBS – Eye Level 7 KBS – Overhead (weight should be based off this) WOD: FOR TIME (10 min cap) 15 Burpees to Target 1 Rope Climb (FB 2) 12 Burpees to Target 1 Rope Climb 9 Burpees to Target 1 […]
Remembrance WOD Part 2 “Bobby” For Time Buy in of 2001 Meter Row (Bike Option: 2.5 Miles) Then 7RFT of 7 Front Squats (115/95) 21 ABMAT Sit-ups 30 Min Cap Bobby- Died at age 27 on 7/21/2001 – Brother of Sara Morgenroth
3 DL @ 80% + 3 HIGH Box Jumps = 1 set 6×1, every 2 min For Time – 24 min cap 32-16-8-4 HSPU DL 205/145 Every 3rd Min complete Box Jumps Min 3 complete 3 BJ (FB 5) Min 6 complete 6 BJ (FB 10) MIn 9 complete 12 BJ (FB 15) Min 12, […]
Clean Complex 1 Hang Squat Clean + 2 Front Squat = 1 set 4×1, Every 2 min 5RFT – 13 Minute Cap 15 Burpees 2 Rope Climbs 1 Complex From the Strength (185/125)
Push Press (off Racks) 5×3, Every 90 Seconds Ladder 10-1 Kip Swings 1-10 Push Presses (95/65) 11 min cap 4 min rest for everyone Snatch, 7×1, Every 90 Sec
Box Back Squats 4×4, 80%, Every 2 min For time Ladder – 22 min cap 5 Laps 10 Semi- Squat Cleans (185/125) 4 Laps 8 Semi- Squat Cleans 3 Laps 6 Semi- Squat Cleans 2 Laps 4 Semi- Squat Cleans 1 Lap 2 Semi- Squat Cleans
AMRAPS – Start people on different parts Part A: 6 Min AMRAP of 12 Chest to Deck Push Ups 15/12 Cal Row Right into Part B: 6 Min AMRAP of 12 Pull Ups 50 Double Unders Right into Part C: 6 Min AMRAP of 12 Pistols (1 for 1) 10/7 Cal Bike 1 Min Rest […]
Remembrance WOD Part1 “Joe’s Last Christmas” 35 Min AMRAP 12 Burpees 25 Slam Ball Over Shoulders (50/30) 03 Lap Run or Walk – Holding a slamball (indoor mod: Ride bike 1 mile holding slamball) You may have to share a bike with someone Joe Corvino – Grandmother of Nick Corvino
KB Circuit 9 KB – Goblet Squats 7 KBS – Eye Level 5 KBS – Overhead (weight should be based off this) x 3 sets, EMOM 35 Min AMRAP 11 BF Sit Ups (25/14) 15 Second Hollow Hold 9 Push Presses (push jerks okay too) 115/75 15 Sec Overhead Hold 18 Lateral Bar Over Burpee […]
Skill: Pull-Ups or Muscle Ups 5 x Max Unbroken Reps (stop at 10 reps, make it harder) *Goal rep range 3 – 10 Every 2 Min Chipper – 23 min cap 45/30 Bike Cals 40 Pull Ups (FB: C2B) 150 Jump Ropes (double under if you can) 30 Deadlifts (185/125) 3 Laps 20 SDHP (135/95)
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