Tuesday

WOD

Five rounds for time of:

12 Hang Power Clean & Jerk 52/35kg

9 Thruster 52/35kg

6 Power Snatch 52/35kg

MMCF7

Monday

WOD

A) Front Squat 3-3-3-3-3

 

B) AMRAP 15 mins:

2 Rope Climbs, 15ft

15 Push-ups (hand release)

200m Sprint

11021047_863041600404366_2071819409992882388_o

Saturday

WOD

CrossFit Games Open 15.1

Complete as many rounds and reps as possible in 9 minutes of:
15 Toes to bar
10 Deadlifts 52/35kg
5 Snatches 52/35kg

—then—

1 Rep Max Clean and Jerk
6 minute time cap 

Friday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) AMRAP 14 mins:

20 Power Clean 70/40kg

20 Burpees

15 Power Clean 80/50kg

15 Burpees

10 Power Clean 90/60kg

10 Burpees

5 Power Clean 100/70kg

5 Burpees

Row for calories in remaining time

10849011_858962064145653_4599527509160382729_o

Thursday

WOD

A) 50 GHD Sit-ups for time

 

B) “Jerry”

For Time:

Run 1 mile

Row 2K

Run 1 mile 

SGMJerryDPatton1 

In memory of Sgt Major Jerry Dwayne Patton, 40, who died on 15 October 2008 during High Altitude High Opening (HAHO) training while assigned to Army USSOCOM preparing for deployment to Afghanistan.

Wednesday

WOD

A) Power Snatch 3-3-3-3-3

 

B) For Time:

25 Snatch 40/30kg

25 Toes to Bar

20 Snatch 50/35kg

20 Toes to Bar

15 Snatch 60/40kg

15 Toes to Bar

10 Snatch 70/45kg

10 Toes to Bar

10857217_10152570825272676_573649020150171755_o

Tuesday

WOD

For Time:

15-12-9

Thruster 52/35kg

Chest to Bar Pull-ups

then immediately into;

15-12-9

Burpee Box Jumps 24/20″

Squat Clean 52/35kg

10924160_10152574055627676_3428268913739495082_o

Monday

WOD

A) Back Squat 5 x 5 across

 

B) Four rounds for time of:

10 Overhead Squats 60/40kg

50 Double Unders

10 Deadlifts 100/70kg

50 Double Unders

1780265_859945817380611_5340791237242228773_o

Saturday

WOD

A) For Time:

300m Sandbag Sprint 30/15kg

 

B) Team WOD!

In teams of 3 for max calories:

Station 1 – Row (calories)

Station 2 – 30m Kettlebell Walking Lunge (front racked) 32/24kg

Station 3 – Rest

Athletes can only change once lunges have been completed.

Score is based on total calories as a team.

10931675_10152543777077676_7310359618232308383_o

Friday

WOD

A) EMOM 10 mins:

ODDS 10 Push Press (you choose weights)

EVENS 5 Front Squats + 20 Double Unders

 

B) Three rounds for time of:

30/20 cal Row

15 Deadlifts 102/70kg

30 Wall Balls 9/6kg, 10ft

10887640_10152556394282676_7230587021521252266_o

Thursday

WOD

A) Clean and Jerk 1-1-1-1-1-1-1

 

B) AMRAP 15 mins:

1 Clean and Jerk 70/50kg

1 round of “Cindy”

2 Clean and Jerks 70/50kg

1 round of “Cindy”

3 Clean and Jerks 70/50kg

1 round of “Cindy”

…and so on.

10887436_10152561822762676_6782618388387916870_o

Wednesday

WOD

A) Hang Squat Snatch 3RM

 

B) Two rounds for time of:

25 Box Jumps 24/20″

20 Chest to Bar Pull-ups

15 Strict Handstand Push-ups

10 Squat Snatch @ 62/43kg

10959801_10152561411247676_7285727669320787174_n

Tuesday

WOD

A) Deadlift 3RM

 

B) “Baird”

For Reps:
600m Run Buy in (2/3min)
-then-
3 Rounds, 1 minute per round:
Pull-Ups
Deadlifts 90/70kg
Lateral Burpee Over Barbell
Rest

** If the 600m buy in is completed before the allocated time, the athlete may complete extra pull-ups

wod-cpl.cameron.baird-2

CPL Baird died how he lived, at the front; giving his all without any indecision.

He always programmed pull-ups, deadlifts and burpees to maintain his high standard of fitness.
These movements were common on Baird’s battlefield; pulling himself over a wall, carrying a wounded mate, or taking cover when the enemy started firing.

The ‘rest’ is recovery and preparation time for the next round, or in Baird’s case the next course of action on the battlefield.

Monday

WOD

A) For Time:

50 GHD Sit-ups

50 Strict Pull-ups

** 10 min cap **

 

B) AMRAP 8 mins:

60 Burpee Box Jumps 24/20″

As many Dumbbell Snatches (alternating) @ 40/25kg in remaining time 

10978502_10152544863687676_985828985646217817_n

Saturday

WOD

A) Push Press 3-3-3-3-3

 

B) For Time:

100 Thrusters 35/25kg

Row 1000m 

1653909_10152461702472676_9201217900655179917_n

Friday

WOD

A) 3 x max effort L-Sit holds

 

B) As many rounds as possible in 8 mins of:

5 Deadlifts 62/43kg

5 Hang Power Clean 62/43kg

5 Front Squats 62/43kg

5 Push Jerks 62/43kg

10482248_849557885086071_2630353415294639142_o

Thursday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:

50 Wall Balls 9/6kg, 10ft

10 Muscle-ups

40 Wall Balls 9/6kg, 10ft

8 Muscle-ups

30 Wall Balls 9/6kg, 10ft

6 Muscle-ups

20 Wall Balls 9/6kg, 10ft

4 Muscle-ups

10 Wall Balls 9/6kg, 10ft

2 Muscle-ups

1974357_10152533375187676_4272390765167745868_o

Wednesday

WOD

Five rounds for time of:

20 Chest to Bar Pull-ups

20 Push-ups (hand release)

Run 400m

10923575_10152500186527676_4831047997671125039_n 

Tuesday

WOD

A) Bench Press 3-3-3-3-3-3-3

 

B) “Macho Man”

EMOM for as long as possible:

3 Power Cleans 84/62kg

3 Front Squats 84/62kg

3 Push Jerks 84/62kg

10925462_10152528489277676_1642150444158441285_o

Monday

WOD

A) Overhead Squat 5-5-5-5-5

 

B) For Time:

Row 500m

50 Double Unders

15 Burpees

10 Muscle-ups

15 Burpees

50 Double Unders

Row 500m

10953875_848600695181790_1804297616976259955_o

Saturday

WOD

A) Clean 1 RM – Squat or Power

 

B) “Tommy V”

For Time:
21 Thrusters 52/35kg
12 Rope Climbs, 15 ft
15 Thrusters 52/35kg
9 Rope Climbs, 15 ft
9 Thrusters 52/35kg
6 Rope Climbs, 15 ft

TOMMYV

In memory of Senior Chief Petty Officer Thomas J. Valentine, 37, of Ham Lake, Minnesota, who died in a training accident in Arizona, on Feb. 13, 2008.

 

Friday

WOD

A) Weighted Dip 3-3-3-3-3

 

B) EMOM for as long as possible:

Min 1 – 2 Wall Balls 9/6kg, 10ft 

Min 2 – 4 Wall Balls 9/6kg, 10ft

Min 3 – 6 Wall Balls 9/6kg, 10ft

Min 4 – 8 Wall Balls 9/6kg, 10ft

…and so on!

 

 

 

.10865813_10152472600672676_1376129381159878500_o

Thursday

WOD

A) Power Snatch 3-3-3-3-3

 

B) AMRAP 7 mins:

1 Power Snatch 65/45kg

1 Bar Muscle-up

2 Power Snatch 65/45kg

2 Bar Muscle-ups

3 Power Snatch 65/45kg

3 Bar Muscle-ups

…and so on!

10857147_10152531167552676_8178556783195245499_o

Wednesday

WOD

A) Front Squat 3-3-3-3-3

 

B) “TK”

As many rounds as possible in 20 mins of:
8 Strict Pull-ups
8 Box Jumps 30/24″
12 Kettlebell Swings 32/24kg

TK_edit

In memory of U.S. Army Major Thomas E. Kennedy, 35, of West Point, New York, assigned to Headquarters and Headquarters Company, 4th Brigade Combat Team, 4th Infantry Division, based in Fort Carson, Colorado, who died on August 8, 2012, of wounds suffered when an insurgent detonated a suicide vest in Kunar province, Afghanistan.

Tuesday

WOD

“Dave Castro Challenge”

For Time:

30 Muscle Ups

30 Power Snatches 62/43kg

30 Clean & Jerks 62/43kg

** 20 min cap **

10690185_831435530231640_5493695586331088101_n

Monday

WOD

A) Shoulder Press 5-5-3-3-1-1-1

 

B) Five rounds for time of:

15 Thrusters 43/30kg

15 Bar-facing Burpees

10830912_10152522336802676_114039875353513170_o

Saturday

WOD

A) Deadlift 5-5-5-5-5

 

B) Every minute on the minute for 10 minutes:

ODDS 10 Overhead Squats 60/40kg

EVENS 50 Double Unders

10841845_10152493405302676_5193745866506079831_o

Friday

WOD

A) “Double Tabata Row” for total calories: 8 x 40 secs / 20 secs

This Tabata interval is 40 secs of work followed by 20 secs of rest for 8 intervals.

 

B) As many reps as possible in 3 minutes:

9 Power Snatch 62/43kg

15 Power Clean 62/43kg

21 Push Jerk 62/43kg

Max rep Overhead Squat 62/43kg

1014974_10152492400917676_4450008446242238349_o

Thursday

WOD

A) Every minute on the minute for 8 minutes:

5 Push Jerks @ Bodyweight (racked)

 

B) For Time:

50 Ring Dips

50 Toes to Bar

50 Burpees

1518929_10152502020877676_3533047144688916295_o

Wednesday

WOD

A) Squat Clean 2-2-2-2-2

 

B) As many rounds as possible in 10 mins of:

6 Squat Cleans 55/40kg

12 Pull-ups

24 Double Unders

10860961_827337223974804_3707164046123844900_o

Tuesday

WOD

As many reps as possible in 20 mins of:

20 Deadlifts 125/85kg
40 Wall Balls 9/6kg, 10ft
20 Hang Power Cleans 80/55kg
40 Wall Balls 9/6kg, 10ft
20 Push Press 60/40kg
40 Wall Balls 9/6kg, 10ft

10865799_10152505939197676_3805438881329427026_o

Saturday

WOD

A) “Diane”

21-15-9 reps for time of:

Deadlift 102/70kg

Handstand Push-ups

 

B) AMRAP 3 minutes:

Walking Lunge with overhead barbell 52/35kg

Score is max meters accumulated.

10866229_827902787251581_11069160311396151_o

 

Friday

WOD

A) Jerk 1 Rep Max

 

B) Five rounds for time of:

10 Push Jerk 60/40kg
15 Toes to Bar
Run 200m with med ball 9/6kg

IMG_0605

Happy Birthday Sacha! 18 years young today :)

Thursday

WOD

A) Hang Snatch 1-1-1-1-1-1-1

 

B) “The Admiral”

Three rounds for time of:
20 Burpee Pull-ups
20 Front Squats 70/45kg
20 Box Jumps 24/20″

10869448_834009616640898_7439381351182852463_o

Wednesday

WOD

A) Weighted Ring Dip 5-5-5-5-5

 

B) As many rounds as possible in 12 mins of:

9 Dumbbell Thrusters 20/15kg

1 Rope Climb, 15 ft

10917241_10152486401802676_2684523492788155261_o

Tuesday

WOD

A) Three rounds for time of:

20 Chest to Bar Pull-ups

100 Double Unders

 

B) As many rounds as possible in 5 mins of:

4 Deadlifts 125/90kg

8 Push Press 60/40kg

1513770_834174539957739_1610107628054117459_n

Monday

WOD

A) Back Squat 3-3-3-3-3

 

B) For Time:
10 Shoulder Press 52/35kg
15 Overhead Squats 52/35kg
20 Push Press 52/35kg
25 Front Squats 52/35kg
30 Push Jerks 52/35kg
35 Back Squats 52/35kg

10891819_833583496683510_6726052558729109562_n

Saturday

WOD

A) For Time:
21 Deadlifts 102/70kg
Run 400m
18 Deadlifts 102/70kg
Run 400m
15 Deadlifts 102/70kg
Run 400m
12 Deadlifts 102/70kg
Run 400m

 

B) EMOM 10 minutes:

ODDS 20 Wall Balls 9/6kg, 10ft target

EVENS 10 Hang Power Cleans 60/40kg

1506522_833672196674640_9095007551943834729_n

Friday

WOD

A) Thruster 3-3-3-3-3

 

B) “Bergeron Beep Test”

EMOM for as long as possible:
7 Thrusters 35/25kg
7 Pull ups
7 Burpees

1956720_10152462624472676_2299318037323840336_o

Thursday

WOD

A) Overhead Squat 7RM

 

B) As many rounds as possible in 8 mins of:

2 Rope Climbs, 15 ft
4 Wall Climbs
8 Dumbbell Snatches 40/25kg

10277700_840770652631461_159177173296373239_n

Wednesday

WOD

A) 20RM Front Rack Lunge (steps)

 

B) As many rounds as possible in 10 mins of:

50 Double Unders

3 Muscle-ups

6 Push Press 60/40kg

9 Wall Balls 15/9kg

1619359_834561443252382_2981764795868327736_n

Tuesday

WOD

A) Shoulder Press 5-5-5-5-5

 

B) 30-20-10 reps for time of:

Kettlebell Snatch 32/24kg

Burpees

10862677_10152455404772676_7018605490628924547_o

Monday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) “Mary”

As many rounds as possible in 20 mins of:
5 Handstand Push-ups
10 Pistols, alternating
15 Pull-ups

10404906_10152458082077676_7989845578006556484_n

Saturday

WOD

A) 100 Toes to Bar for time

 

B) Five rounds for time of:

21 Sumo Deadlift High-pull 43/30kg

Run 400m

10486243_822822591092934_6829620038401522910_o

Friday

WOD

A) Front Squat 2-2-2-2-2

 

B) Death by Ring Push-up

Rest 5 minutes

Death by Bodyweight Front Squat 

Thursday

WOD

A) Overhead Squat 5-5-5-5-5

 

B) CrossFit Games Open 14.2

As many reps in 3 mins as you can of:
2 rounds of:
10 Overhead Squats 43/30kg
10 Chest to Bar Pull-ups

If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 12.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 14.
If the 2 rounds are completed in the 3 minutes, perform an additional 2 rounds in the next 3 minutes, but increase the reps to 16.
Follow the same pattern until you fail to complete both rounds within 3 minutes.

Wednesday

WOD

A) Run 1 mile for time

 

B) CrossFit Games Open 14.1

As many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches 35/25kg

Tuesday

WOD

A) Push Jerk 5-5-5-5-5

 

B) CrossFit Games Open 14.4

As many reps in 14 mins as you can of:
60 cal Row
50 Toes to Bar
40 Wall Balls 9/6kg, 10/9 ft target
30 Cleans 61/43kg
20 Muscle Ups

Monday

WOD

“The Open Test”

As many reps as possible in 20 min:

50 Wall Balls 9/6kg
50 Double Unders
40 Box Jumps 24/20″
40 Toes to Bar
30 Burpees
30 Chest to Bar Pull-ups
20 Power Cleans 65/45kg
20 Push Jerks 65/45kg
10 Snatches 65/45kg
10 Muscle Ups

10872795_825997600775433_4080941840226891792_o

Saturday

WOD

A) Back Squat 5 x 5 across

 

B) CrossFit Games Open 14.3

As many reps in 8 mins as you can of:
10 Deadlifts 61/43kg
15 Box Jumps 24/20″
15 Deadlifts 84/61kg
15 Box Jumps 24/20″
20 Deadlifts 102/70kg
15 Box Jumps 24/20″
25 Deadlifts 125/84kg
15 Box Jumps 24/20″
30 Deadlifts 143/93kg
15 Box Jumps 24/20″
35 Deadlifts 166/102kg
15 Box Jumps 24/20″

Friday

WOD

A) Power Snatch 3-3-3-3-3

 

B) For Time:

21 Power Snatch 43/30kg

21 Burpees

21 Pull-ups

15 Overhead Squats 43/30kg

15 Burpees

15 Pull-ups

9 Squat Snatch 43/30kg

9 Burpees

9 Pull-ups

10553652_826840997357760_6039906863454917200_o

 

Wednesday

WOD

A) Push Press 5-5-5-5-5

 

B) 21-18-15-12-9-6-3 reps for time of:

Push Press 52/35kg

Pistols (alternating)

10395818_10152446889367676_3089646500708317616_n

Tuesday

WOD

Death by Ring Dip

Rest 5 minutes

Death by Hang Power Clean @ 3/4 Bodyweight

Monday

WOD

A) Front Squat 3-3-3-3-3

 

B) AMRAP 12 mins (total reps):

1 min of Squat Cleans 62/43kg
1 min of Push Jerks 62/43kg
2 mins of Squat Cleans 62/43kg
2 mins of Push Jerks 62/43kg
3 mins of Squat Cleans 62/43kg
3 mins of Push Jerks 62/43kg

Saturday

WOD

Death by Chest to Bar Pull-up

Rest 5 minutes

Death by Overhead Squat @ 1/2 bodyweight

10750243_10152440977017676_5100416656236715772_o

Wednesday

WOD

Three rounds for time of:
Row 500m
12 Thrusters 43/30kg
21 Toes to Bar

10325679_10152414358822676_7698182199289139271_n

Tuesday

WOD

“Fight Gone Bad”

Three rounds for max reps:
1 min Wall Balls 9/6kg
1 min Sumo Deadlift High Pull 35/25kg
1 min Box Jumps 20″
1 min Push Press 35/25kg
1 min Row (calories)
Rest 1 min

10012284_817034481671745_6860739576312440353_o

 

Monday

WOD

“Badger”

Three rounds for time of:

30 Squat Cleans 43/30kg

30 Pull-ups

Run 800m

badger

In honour of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

 

Saturday

WOD

For Time:
15 Hang Power Clean 62/43kg
30 Box Jumps 24/20″
12 Hang Power Clean 62/43kg
24 Box Jumps 24/20″
9 Hang Power Clean 62/43kg
18 Box Jumps 24/20″
6 Hang Power Clean 62/43kg
12 Box Jumps 24/20″
3 Hang Power Clean 62/43kg
6 Box Jumps 24/20″

10412001_10152396528642676_255212360947431508_n

Friday

WOD

A) Shoulder Press 5-5-3-3-1-1-1

 

B) Three rounds for time of:
200m Farmers Carry 32/24kg
10 Toes to Bar 
15 Push Press 40/30kg
2 Rope Climbs

1470099_10152410288612676_2753458253384271515_n

Thursday

WOD

A) Death by Push-ups

 

B) 12-9-6 reps for time of:
Front Squat 85/60kg
Bar Muscle Up

10835299_818030214905505_5755827494100634469_o

Wednesday

WOD

A) Deadlift 5-5-5-5-5

 

B) For Time:
75 Kettlebell Swings 24/16kg
Run 1 mile
75 Kettlebell Swings 24/16kg

10699753_10152403967967676_6810351188446958577_o

Tuesday

WOD

For Time:
Row 1000m
30 Ring Dips
30 Sumo Deadlift High-Pull 35/25kg
30 Handstand Push-ups
30 Power Snatch 35/25kg
30 Burpees
30 Pull-ups
30 Thrusters 35/25kg

10686817_10152407222117676_4812009034007353670_n

Monday

WOD

A) Back Squat 3-3-3-3-3

 

B) As many rounds as possible in 20 mins of:
10 Chest to bar Pull-ups
20 Back Squats 43/30kg
30 Double Unders

10848623_10152409285207676_6331200926994931366_o

Saturday

WOD

A) Bench Press 5-5-5-5-5

 

B) “Elizabeth”

21-15-9 reps for time of:

Power Clean 62/43kg

Ring Dips

IMG_6427

Friday

WOD

A) Max rep Handstand Push-ups in 5 mins

 

B) “Eva”

5 rounds for time of:
Run 800m
30 Kettlebell Swings 32/24kg
30 Pull-ups

dirtygirlspress

Thursday

WOD

A) Push Jerk 3-3-3-3-3

 

B) As many reps as possible in 10 mins:

20 Muscle-ups

30 Push Jerks 80/55kg

Max rep Burpee Box Jumps 24/20″ in remaining time

10351078_10152391360747676_633953158407967929_n

Wednesday

WOD

A) Hang Power Snatch 3-3-3-3-3

 

B) “Karabel”

10 rounds for time of:
3 Power Snatch 62/43kg
15 Wall Balls 9/6kg

2013CFGR_AUS_WE4_059

Tuesday

WOD

A) Weighted Sit-ups 3 sets of 20

 

B) “Fortitude”

Every minute on the minute for 30 mins:
ODDS 15/12 Cal Row
EVENS 15 Burpees

ateam boys

Monday

WOD

A) Thruster 1RM

 

B) “Fran”

21-15-9 reps for time of:

Thruster 43/30kg 

Pull-ups

10620165_10152385575972676_725501530219833196_o

Saturday

Australian Hero WOD – “Hoppy”

As many rounds as possible in 17 minutes of:
21 Lateral Bar Burpees
16 Box Jumps or Step Ups (24/20inch)
8 Front Rack Forward Lunges (Rxd 60/40kgs) (Scale 40/20kg)
3 Ground to Overhead (Rxd 60/40kgs) (Scale 40/20kg)

cpl.mathew.ricky_.andrew.hopkins-3

In memory of Corporal Mathew Hopkins.

When in combat, meeting the extraction time is critical to the mission. Adversity presents itself when faced with enemy fire, walls, creeks and open space, not to mention when fatigue sets in while carrying a fallen solider. Hoppy’s mates will never forget the day when their duty was to carry a hero home.

Hoppy was 21 and a father when he was killed on the 16th of March, 2009. The movements represent the functionality the body requires to lift and carry a person. David Morris the writer has brought together a WOD that captures every aspect of that tragic day and brings together a fitness community to remember a genuine Australian Section Commander.

Hoppy was killed while conducting a patrol near Kakarak when he and his team were engaged by a group of around 20 Taliban. He was evacuated by a Coalition helicopter to the nearby medical facility in Tarin Kowt as soon as the security situation allowed. Despite all efforts, he died shortly after arriving at the hospital.

Hoppy’s memory will live on forever with the WOD dedicated to his life.

Friday

WOD

A) Overhead Squat 3-3-3-3-3

 

B) For Time:
25 Overhead Squats 62/43kg
75 Double Unders
25 cal Row 
75 Double Unders
25 Overhead Squats 62/43kg

1398192_810156705692856_6339855918963406626_o

Thursday

WOD

Three rounds for time of:

30 Toes to Bar

15 Clean and Jerk @ 70/50kg

10648199_811699175538609_5796351931979665786_o

Wednesday

WOD

A) Weighted Pull-up 7-7-7-7-7

 

B) Five rounds for time of:

Row 250m

10 Burpees

1404655_809848799056980_2205493916754945099_o

Tuesday

WOD

A) Shoulder Press 1RM

Power Clean 1 RM

 

B) “DT”

Five rounds for time of:
12 Deadlifts 70/45kg
9 Hang Power Cleans 70/45kg
6 Push Jerks 70/45kg

10608369_10152384320282676_1805996054331290369_o

Monday

WOD

A) Back Squat 7-7-7-7-7

 

B) As many rounds as possible in 20 mins of:

5 Burpees

1 Rope Climb, 15ft

30 Double Unders

1966688_10152379503817676_3387266368618752878_n

Saturday

WOD

For Time:

30 Kettlebell Swings 32/24kg

30 cal Row

then 2 rounds of;

30 Clean and Jerks 50/35kg

30 Burpees

30 Overhead Squats 50/35kg

then;

30 Kettlebell Swings 32/24kg

30 cal Row

1272244_10152376362012676_837246014881958586_o

Friday

WOD

A) Hang Power Clean 3-3-3-3-3

 

B) Four rounds for time of:

Run 400m

20 Ring Dips

1779255_808753279166532_3724174747767234830_n

Thursday

WOD

A) Front Squat 5-5-3-3-1-1-1

 

B) As many rounds as possible in 6 mins:

5 Front Squats 80/55kg

30 Double Unders

1064473_807932329248627_4340870274759060606_o

Wednesday

WOD

A) Push Press 3-3-3-3-3

 

B) Every minute on the minute for 12 mins:

ODDS 7 Push Press 60/40kg, 7 Box Jumps 24/20″

EVENS 7 Toes to Bar, 7 Dumbbell Hang Squat Cleans 20/15kg

905831_808820382493155_7605338302553497993_o

Tuesday

WOD

A) Every minute on the minute for 14 mins:

ODDS Row 20/15 cals

EVENS 5 Wall Climbs

 

B) For Time:

1 km Sandbag Run 30/15kg

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Monday

WOD

“Desforges”

Five rounds for time of:
12 Deadlifts 100/70kg
20 Pull-ups
12 Clean and Jerks 60/40kg
20 Knees to Elbows

JoshuaDesforgesHero

In memory of U.S. Marine Corps Sergeant Joshua Desforges, 23, of Ludlow, Massachusetts, assigned to 1st Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, based in Camp Lejeune, North Carolina, who was killed on May 12, 2010, while supporting combat operations in Helmand province, Afghanistan.

Saturday

WOD

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

10403825_786243294750864_7025875886076541466_o

Friday

WOD

RxIt Nations Series 2014 WOD 3 (modified)

 

A) As many rounds as possible in 9 mins of:

4 Ring Dips

8 Shoulder to Overhead 40/30kg

16 Goblet Squats 16/12kg

—- 1 min transition —- 

 

B) 2 mins of Back Squats for max cumulative weight 

10264063_804966719545188_2968076565985956130_o

Thursday

WOD

A) Squat Clean 2-2-2-2-2-2-2

 

B) Four rounds for time of:

5 Power Clean 100/70kg

200m Sprint

10620089_790705454304648_1659239348327540713_o

Wednesday

WOD

A) Shoulder Press 3-3-3-3-3

 

B) Three rounds for time of:

15 Chest to Bar Pull-ups

12 Lateral Burpees

9 Back Squats 100/65kg

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Tuesday

WOD

A) 10 rounds for time of:

Sprint 100m

Rest 30 secs

* Compare result to May 31, 2014 

 

B) “Forte Chipper”

For Time:

50 Toes to Bar

75 Thrusters 30/20kg

100 Kettlebell Swings 24/16kg

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Monday

WOD

A) Three rounds for time of:

30 Wall Balls 9/6kg

10 Bar Muscle-ups

 

B) Overhead Squat 5-5-5-5-5

10391046_805537299488130_4975174161610129528_n

Saturday

WOD

A) Dumbbell Bench Press 7-7-7-7-7

 

B) “Mark 35″

Seven rounds for time of:
5 Bench @ Bodyweight/70% Bodyweight
5 Cleans @ Bodyweight/70% Bodyweight
35 Double Unders 

unnamed-1

Mark Kenney
11/1/83-11/26/06

“Throughout my life I have met many people. None quite like my brother Mark. Mark was someone that was… himself, always. Mark was hard working, dedicated, and strong willed. He was not afraid to tell you how he really felt. If there was something he wanted- a new jet ski, car–he saved, job—he would work for it, a PR 460 bench–he would work for it. Whatever it took.
Mark was a type 1 diabetic. This was something he battled with most of his adolescent life into adulthood. Please help raise awareness by doing this workout and donate if possible to find a cure HERE.
This workout was created in his honor! Please give everything you have the way Mark did – every set, every rep. Never let up!

-Craig Kenney

Friday

WOD

RxIt Nations Series 2014 WOD 2 (modified)

 

A) 4 mins to establish max Ground to Overhead

—- 1 min transition —- 

 

B) AMRAP 5 mins:

5 Burpee Bar Muscle Ups

5 Deadlifts 140/90kg

bfc85a5461049a1_682353_th2

Thursday

WOD

A) Power Snatch 3-3-3-3-3

 

B) Four rounds for time of:

15 Toes to Bar

15 Power Snatch 52/35kg

05f7df4771e4ca7_682365_th

Wednesday

WOD

A) Weighted Ring Dip 3-3-3-3-3

 

B) With a continuously running clock complete 5 thrusters every minute.

From 0:00-5:00 30/15kg

From 5:00-10:00 40/25kg

From 10:00-15:00 50/35kg

Continue adding 10kg every 5 minutes for as long as possible.

d651b8d59a0b4b3_682277

Tuesday

WOD

A) Back Squat 5-5-3-3-1-1-1

 

B) For Time:

Row 1000m

Then six rounds of;

9 Front Squats 70/50kg

9 Chest to Bar Pull-ups

9 Kettlebell Swings 32/24kg

 

* 15 min cap!

10662006_10152323715097676_5369329281849188195_o

Monday

WOD

A) Every minute on the minute for 10 mins:

3 Push Press (for load)

 

B) Three rounds for time of:

Run 400m

30 Squats

20 Push Press 52/35kg

10383846_10152357979962676_5165640498586008928_o

Saturday

WOD

For Time:

Run 400m

50 Pull-ups

Run 400m

50 Push-ups

Run 400m

50 Sit-ups

Run 400m

50 Squats

10687938_786312181410642_2868687946432385987_o

Friday

WOD

RxIt Nations Series 2014 WOD 1

 

A) AMRAP 6 mins:

10m Handstand Walk

10 Power Cleans 60/40kg

—- 1 min transition —-

 

B) AMRAP 2 mins:

Kettlebell Squat Snatch, alternating arms 24/16kg

—- 1 min transition —-

 

C) AMRAP 2 mins:

Double Unders, max reps 

10679717_10152323693567676_5270672708568165029_o

Thursday

WOD

A) Deadlift 3-3-3-3-3

 

B) “Sham”

Seven rounds for time of:
11 Bodyweight Deadlifts
100m Sprint

SADaveWieger

In memory of Air Force Staff Sgt. David “Sham” Wieger, 28, of North Huntingdon, Pennsylvania, a special agent for the Air Force of Special Investigations, Detachment 303, Travis Air Force Base, California, who died Nov. 1, 2007, near Balad Air Base, Iraq, of wounds sustained from an improvised explosive device that struck his vehicle.

Wednesday

WOD

Tabata Handstand Push-up

Tabata V-ups

Tabata Thruster 43/30kg

 

The Tabata interval is 30 secs of work followed by 30 secs of rest for 6 intervals.

Tabata score is the lowest reps performed in any of the intervals.

10450281_783876234987570_8760569210108994387_o

Tuesday

WOD

A) Back Squat 20RM

 

B) Brett’s Homecoming WOD!

For Time:

100 Burpee Box Jumps 24/20″

Perform 3 strict pull-ups on every minute.

10671414_851091728275119_5253315333591866904_n

Monday

WOD

A) EMOM 10 min:

3 Push Jerks (as heavy as possible)

 

B) “Schlitz”

Four rounds for time of:

Run 400m

4 Muscle-ups

40 Double Unders

10710341_782104245164769_5122163987336854650_o

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