Wednesday

WOD

A) 5 x Max Effort Strict Pull-ups

Rest 2 min between sets

 

B) Every Minute for 8 Minutes:

10 Knees to Elbows
15 Air Squats

5318_alt_168_c5ced70b8f1e0d6

Tuesday

WOD

A) Deadlift 5-5-3-3-1-1-1

 

B) 21-15-9 reps for time of:
Power Clean 70/50kg
Lateral Burpee over bar

5015_alt_118_9278fe5f08c8578

Monday

WOD

As many rounds as possible in 20 mins of:
9 Pull-ups
9 Squat Cleans 43/30kg
9 Kettlebell Swings 24/16kg
9 Toes to Bar
9 Push Press 43/30kg
9 Burpees

11895273_10152939083082676_1229654851042322280_o

Saturday

WOD

A) Thruster 1RM

 

B) 15-10-6 reps for time of:
Thruster 75/52kg
Bar Muscle Up

11904675_10152940573947676_2339117499755142308_n

Friday

WOD

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

 

B) As many reps as possible in 14 mins of:
100 Double Unders
50 Wall Balls 9/6kg, 10/9 ft
25 Ring Dips
10 Power Cleans 80/55kg

11845207_10152938540627676_8235172829586474579_o

Thursday

WOD

“Rene”

Seven rounds for time of:
Run 400m
21 Walking Lunges
15 Pull-ups
9 Burpees

Hero-Rene

In memory of Danish Army Sgt. René Brink Jakobsen of Vang, Denmark, who died Jan. 3, 2013, after being hit by an improvised explosive device while on foot patrol with his unit in Upper Gereshk Valley in Helmand Province, Afghanistan.

Wednesday

WOD

A) Back Squat 5 x 7 across

 

B) AMRAP 10 mins:
5 Wall Climbs
10 Sumo Deadlift High Pull 43/30kg

11872241_10152943148467676_4555494418515749731_o

Tuesday

WOD

A) Bench Press 5-5-5-5-5

 

B) Four rounds for time of:
Row 500m
10 Overhead Squats 70/45kg

11046880_948549721853553_7912451929306612821_o

Monday

WOD

“Hope”

Three rounds for max reps of:

1 min Burpees

1 min Power Snatch 35/25kg

1 min Box Jumps 24/20″

1 min Thrusters 35/25kg

1 min Chest to Bar Pull-ups

Rest 1 min

11794128_949092125132646_9200614611271236849_o

Saturday

WOD

A) Prowler Suicide Run

5-10-15m for time @ 40/20kg

 

B) Deadlift 3-3-3-3-3

 

C) “Diane”

21-15-9 reps for time of:

Deadlift 102/70kg

Handstand Push-up

IMG_0748

Friday

WOD

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

 

B) “Macho Man”

EMOM for as long as possible of:
3 Power Cleans 85/60kg
3 Front Squats 85/60kg
3 Jerks 85/60kg

11838570_10152932394222676_6881511195235279820_o

Thursday

WOD

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

 

B) For Time:

5-4-3-2-1 Rope Climbs, 15ft

30m Walking Lunge with overhead plate 20/15kg (between sets)

11838969_10152929498942676_4927101168110063589_o

Wednesday

WOD

A) Back Squat 3-3-3-3-3-3-3 climbing sets

 

B) For time:
300m Sandbag Run 30/15kg

 

C) Row 750m for time

11856275_948428061865719_5724525486815571760_o

Tuesday

WOD

A) Squat Clean 1RM

 

B) Three rounds for time of:

20 Chest to Bar Pull-ups

100 Double Unders

11779956_10152911668442676_1570602397751039404_o

Monday

WOD

A) Tabata Toes to Bar

5 x 30 sec work, 30 sec rest for max reps

 

B) Every 1 min for 20 mins, alternating between:

15/12 cal Row

15 Wall Balls 9/6kg

11807289_10152893684052676_7643894180659829447_o

Saturday

WOD

A) Hang Power Snatch 5 x 5 across

 

B) “Khalipa Chipper”

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

11875095_10152922211477676_2924713802178480542_o

Friday

WOD

A) Five rounds for total reps:

1 min Burpees

1 min Rest

 

B) Three rounds for time of:

21 Deadlifts 102/70kg

Run 400m

11794310_10152915922042676_3857112512594223170_o

Thursday

WOD

A) Overhead Squat 7 x 3 across

 

B) AMRAP 7 min:

3 Chest to Bar Pull-ups

3 Overhead Squats 52/35kg

6 Chest to Bar Pull-ups

6 Overhead Squats 52/35kg

9 Chest to Bar Pull-ups

9 Overhead Squats 52/35kg

12 Chest to Bar Pull-ups

12 Overhead Squats 52/35kg

…and so on.

11779775_10152889794197676_4795997614985652095_o

 

Wednesday

WOD

EMOM 16 min:

ODDS 1 round of “Cindy”

EVENS 5 Clean & Jerks 62/43kg

11754435_10152909479537676_2897473021970481444_o

Tuesday

WOD

A) Push Press 5-5-5-5-5 climbing sets

 

B) Ten rounds for max reps:

1 min work, 1 min rest of;

Dumbbell Thrusters 20/15kg

11110895_10152914379812676_5117301111192081015_o

Monday

WOD

A) Back Squat 5 x 5 across

 

B) AMRAP 10 min:

4 min Ground to Overhead 43/30kg

3 min Box Jumps 24/20″

2 min Push-ups

1 min Pull-ups

11252489_10152904070227676_4729932087869083517_o

Saturday

WOD

A) Deadlift 5 x 5 across

 

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

Toes to Bar

Ring Dips

11845194_10152908010387676_3014963411627951358_o

Friday

WOD

A) 3 x Row 500m with 1 min rest between intervals

 

B) EMOM 10 min:

6 Push Jerks 65/45kg

6 Burpees

11717587_10152887390227676_2484929003222070510_o

Thursday

WOD

A) Hang Power Clean 5 x 5 across

 

B) Three rounds for time of:

12 Muscle Ups

75 Squats

11807349_10152897493867676_8034612026425203515_o

Wednesday

WOD

“Daniel”
For time:
50 Pull-ups
Run 400m
21 Thrusters 43/30kg
Run 800m
21 Thrusters 43/30kg
Run 400m
50 Pull-ups

daniel

With heavy hearts we dedicate this workout to Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq on Thursday June 8th 2006.

Tuesday

WOD

A) Hang Power Snatch 3-3-3-3-3

 

B) “SQT”
Three rounds for time of:
10 Ground To Overhead 43/30kg
200m Sprint

11782462_10152897112007676_1225299862034535627_o

Monday

WOD

A) Front Squat 5 x 5 across

 

B) Five rounds for time of:
20 Wall Balls 9/6kg
10 Deadlifts 102/70kg

10003571_10152895400472676_6599541894813931039_o

Saturday

WOD

“CrossFit Total”
Back Squat 1 rep max
Shoulder Press 1 rep max
Deadlift 1 rep max

11754857_10152887623442676_585076173193425407_o

Friday

WOD

A) 100 Hollow Rocks for time

B) For Time:
10 Strict Handstand Push-ups
20 Wall Balls 9/6kg
30 Toes to Bar
40 Power Cleans 60/40kg
50 Burpees
60 Sumo Deadlift High Pull 35/25kg

11741293_10152884633407676_6856365326240279980_o

Thursday

WOD

A) Hang Squat Snatch 1-1-1-1-1-1-1

B) “Hang Squat Snatch Biathalon”

For Time:
Run 400m
21 Hang Squat Snatches 52/35kg
Run 400m
15 Hang Squat Snatches 52/35kg
Run 400m
9 Hang Squat Snatches 52/35kg

*200m Run Penalty if bar drops

11703272_10152888978597676_1317383265205104483_o

Wednesday

WOD

A) Every 1 min for 10 mins: 
3 Muscle-ups

OR

Every 1 min for 10 mins:
5 Ring Dips

 

B) For Time:
21 Box Jumps 30/24″
3 Rope Climbs (Legless)
15 Box Jumps 30/24″
2 Rope Climbs (Legless)
9 Box Jumps 30/24″
1 Rope Climb (Legless)

11722579_10152885956177676_5930585705441447954_o

Tuesday

WOD

A) Back Squat 5 x 3 across

 

B) “Mary”
Complete as many rounds as possible in 20 mins of:
5 Handstand Push Ups
10 Pistols, alternating
15 Pull-ups

11779790_10152885594052676_7457861285154594322_o

Monday

WOD

A) Push Jerk 7 x 3 across

 

B) 21-15-9 reps for time of:
Clean & Jerk 62/43kg
Toes to Bar 

11754934_10152889845892676_8492941334352200277_o

Saturday

WOD

A) Row 750m for time

 

B) “Snatch Chief”
5 rounds of AMRAP 3 min, 1 min rest between rounds:
3 Power Snatch 62/43kg
6 Push-ups
9 Air Squats
*Only full rounds count towards total

11223574_10152882914677676_5249341268828287149_o

Friday

WOD

A) Shoulder Press 7 x 3 across

 

B) Five rounds for time of:
15 Chest to Bar Pull-ups
25 cal Row
50 Double Unders
Rest 1 min

1517450_927740163934509_896166873776087257_n

‘I don’t understand how people can settle for doing nothing with themselves…it sucks to work your ass off, feel pain and push through – but it’s the constant pursuit of bettering oneself that keeps us going, and it feels amazing to feel that reward every day…’ ~ Spencer Hendel

Thursday

WOD

A) Clean & Jerk 1RM

 

B) “Bad Attitude”
With a 15 minute running clock:
Every 3 minutes complete:
200m Row + AMRAP Squat Clean to Overhead at 70/47kg in remaining time.
Your score is the total number of cleans you complete in each of the five 3-minute rounds.

11021553_935879739787218_8878248293041257681_o

Wednesday

WOD

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

 

B) As many reps as possible in 9 min of:

3 Burpees

3 Chest to Bar Pull-ups

6 Burpees

6 Chest to Bar Pull-ups

9 Burpees

9 Chest to Bar Pull-ups

…and so on.

11539236_10152869689697676_6632405792424696893_o

 

Tuesday

WOD

A) Push Press 7 x 3 across

 

B) “Partner Jack”

In teams of 2, as many rounds as possible in 20 mins of:

10 Push Press 52/35kg

10 Kettlebell Swings 24/16kg

10 Box Jumps 24/20″ 

11222926_10152866569002676_8741027055850982179_o

Monday

WOD

Five rounds for time of:
250m Farmers Carry 24/16kg
15 Push-ups (hand release)
15 Toes to Bar
30m Overhead Walking Lunge with 20/15kg plate

1537829_931035860271606_8861499779197313199_o

Saturday

WOD

A) Deadlift 2 rep max

 

B) “Barraza”
As many rounds as possible in 18 mins of:
Run 200m
9 Deadlifts 125/85kg
6 Burpee Bar Muscle Ups

11415566_10152862696812676_5399576089401103073_o

Friday

WOD

A) Overhead Squat 1RM

 

B) For Time:

25 Overhead Squats 52/35kg
75 Double Unders
25 cal Row
75 Double Unders
25 Overhead Squats 52/35kg

11412099_10152865017897676_5964442567951853318_o

Thursday

WOD

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

 

B) Two rounds for time of:

25 Box Jump overs 24/20″

20 Pistols (alternating)

15 Handstand Push-ups

10 Hang Power Snatch 60/40kg

11717515_931975803510945_6096098631368005255_o

Wednesday

WOD

A) Push Jerk 5 x 5 across

 

B) AMRAP 10 min:

10 Squat Cleans 45/32kg

10 Ring Dips

1801243_929847687057090_4863286387877532942_o

Tuesday

WOD

A) For Time:

60 Strict Pull-ups

 

B) For Time:

75 Kettlebell Swings 24/16kg

Run 1 mile

75 Kettlebell Swings 24/16kg

11289511_10152741419302676_283265920632733695_o

Monday

WOD

A) Back Squat 5 x 5 across

 

B) Three rounds for time of:

10 Power Clean 70/50kg

15 Burpee Box Jumps 24/20″

20 Wall Balls 9/6kg

11289615_10152784154582676_1084135674690833613_o

Saturday

WOD

A) Accumulate 3 minutes in parallette L-Sit

Record total time required to achieve the 3 min.

 

B) “Marco”

Three rounds for time of:
21 Pull-ups
15 Handstand Push-ups
9 Thrusters 62/43kg

11206854_10152746406632676_2910058283666386472_o

Friday

WOD

Tabata style AMRAP for total reps:

6 rounds of;

30 sec work, 30 sec rest > Row (calories) 

– Rest 2 minutes –

Then 6 rounds of;

30 sec work, 30 sec rest > Wall Climbs

– Rest 2 minutes –

Then 6 rounds of;

30 sec work, 30 sec rest > Double Unders

– Rest 2 minutes –

Then 6 rounds of;

30 sec work, 30 rest > Power Cleans 65/45kg

1520

Thursday

WOD

A) Push Press 1RM

 

B) Five rounds for time of:

300m Sandbag Run 30/15kg

15 Shoulder to Overhead 60/40kg

11064700_10152844336152676_7989409405779233260_o

Wednesday

WOD

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

 

B) For Time:

100 Wall Balls 9/6kg, 10ft

1 Rope Climb, 15ft on every minute

11212677_10152741548567676_1586990626126121213_o

Tuesday

WOD

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

 

B) For Time:
100 Pull-ups
100 Sit-ups (anchored)
100 cal Row 

11144437_925263974182128_4243245882939611308_o

Monday

WOD

“Helton”

Three rounds for time of:
Run 800m
30 Dumbbell Squat Cleans 20/15kg
30 Burpees

HeroLtJospehHelton

In memory of U.S. Air Force Security Forces 1st Lt. Joseph D. Helton, 24, of Monroe, Ga., assigned to the 6th Security Forces Squadron at MacDill Air Force Base in Tampa, Fla., who was killed September 8th, 2009, while on a mission near Baghdad, Iraq, when an improvised explosive device detonated near his vehicle.

Saturday

WOD

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


B) “Gator”

Eight rounds for time of:
5 Front squats 85/55kg
26 Ring push-ups

ChrisGathercoleHero

In memory of U.S. Army Specialist Christopher “Gator” Gathercole, 21, of Santa Rosa, California, assigned to 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, who was killed by enemy fire on May 26, 2008, in Ghazni, Afghanistan.

Friday

WOD

“Strict Nicole”
As many reps as possible in 20 mins of:
Run 400m
Max Strict Pull-ups

Every time you come off the bar run another 400m.
10483114_10152827718487676_730145051912222759_o

Thursday

WOD

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

 

B) Every Minute for 6 mins:

6 Overhead Squats 52/35kg

12 Knees to Elbows

10435031_915365928505266_7547633730072346256_n

Wednesday

WOD

“Falkel”
As many rounds as possible in 25 mins of:
8 Handstand push-ups
8 Box jumps 30/24″
1 Rope climb, 15 ft

Hero_ChrisFalkel

In memory of U.S. Army Staff Sergeant Chris Falkel, 22, of Highlands Ranch, Colorado, assigned to the 1st Battalion, 3rd Special Forces Group, based in Fort Bragg, North Carolina, who was killed on August 8, 2005 by enemy small-arms fire in Deh Afghan, Afghanistan.

Tuesday

WOD

A) Push Press 20RM

 

B) Five rounds for time of:

25/20 cal Row

5 Muscle-ups

11027976_923419447699914_2822798503970766640_n

Monday

WOD

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


B) “Harley Love”

Six rounds for time of:

13 Thrusters 52/35kg

14 Chest to Bar Pull-ups

10996065_10152822642597676_7452398185593308449_o

Saturday

WOD

“Zeus”
Three rounds for time of:
30 Wall Balls 9/6kg
30 Sumo Deadlift High Pulls 35/25kg
30 Box Jumps 24/20″
30 Push Press 35/25kg
30 cal Row
30 Push-ups
10 Bodyweight Back Squats

Hero_DavidHickman

In memory of U.S. Army Specialist David E. Hickman, 23, of Greensboro, North Carolina, assigned to the 2nd Battalion, 325th Airborne Infantry Regiment, 2nd Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, who died on November 14, 2011, in Baghdad, Iraq, from wounds suffered when insurgents detonated an improvised explosive device near his vehicle.

Friday

WOD

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

 

B) Seven rounds for time of:

5 Wall Climbs

5 Bar Muscle-ups

Run 200m

11407267_10152812945777676_2179617573527598832_n

Thursday

WOD

Every Minute on the Minute for 20 mins:

ODDS 15 Kettlebell Swings 32/24kg

EVENS 8 Handstand Push-ups

11402583_10152818451122676_7050316257288324336_o

Wednesday

WOD

A) Front Squat 5RM

 

B) CrossFit Games Open 13.4
As many reps in 7 mins as you can of:
3 Clean & Jerks 62/43kg
3 Toes to Bar
6 Clean & Jerks 62/43kg
6 Toes to Bar
9 Clean & Jerks 62/43kg
9 Toes to Bar
12 Clean & Jerks 62/43kg
12 Toes to Bar
15 Clean & Jerks 62/43kg
15 Toes to Bar
18 Clean & Jerks 62/43kg
18 Toes to Bar
…and so on.

10005944_920670671308125_975028159787763808_o

Tuesday

WOD

A) Hang Power Clean  5-5-5-5-5

 

B) CrossFit Games Open 12.4 / 13.3
As many reps in 12 mins as you can of:
150 Wall Balls 9/6kg, 10/9 ft
90 Double Unders
30 Muscle-ups

 10982250_10152805732632676_7686277527245049942_o

Monday

WOD

Teams of 3 (1 athlete works at a time):

With a running clock…

A) In 7 mins complete:

50 Back Squats 62/43kg

50 Back Squats 84/62kg

AMRAP Back Squats 102/70kg in remaining time.

Back squats can be taken from a rack.

Rest 3 minutes

B) In 7 mins complete:

50 Strict Shoulder Press 43/30kg

50 Strict Shoulder Press 52/35kg

AMRAP Strict Shoulder Press 62/43kg in remaining time.

Presses can be taken from a rack.

Rest 3 minutes

C) In 7 mins complete:

50 Deadlifts 84/62kg

50 Deadlifts 102/70kg

AMRAP Deadlifts 125/85kg in remaining time.

11426796_913654608676398_3162689743576619609_o

Saturday

WOD

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

 

B) CrossFit Games Open 11.1 / 14.1
Complete as many rounds as possible in 10 mins of:
30 Double Unders
15 Power Snatches 35/25kg

11425157_10152804238797676_703608619306537835_o

Friday

WOD

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

 

B) “Roy”

Five rounds for time of:
15 Deadlifts 102/70kg
20 Box Jumps 24/20″
25 Pull-ups

MichaelRoyHero

In memory of Marine Corps Sgt. Michael C. Roy, 25, of North Fort Myers, Fla., assigned to the 3rd Marine Special Operations Battalion, Marine Special Operations Advisor Group, Marine Corps Forces Special Operations Command at Camp Lejeune, who was killed in action on July 8th, 2009 in Nimroz Province, Afghanistan, while supporting combat operations.

Thursday

WOD

A) “Nancy”

Five rounds for time of:
Run 400m
15 Overhead Squats 43/30kg

 

B) 100 V-ups for time 

11270706_10152794928787676_5192440767584724195_o

Wednesday

WOD

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

 

B) AMRAP 8 min:

10 Front Squats 43/30kg

10 Sumo Deadlift High-pull 43/30kg

11537553_10152802703522676_6886499816775903049_o

 

Tuesday

WOD

“Murph”
For Time:
Run 1 mile
100 Pull-ups
200 Push-ups
300 Air Squats
Run 1 mile

crossfit-murph1

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.

Monday

WOD

A) Turkish Get Up – work up to weight

 

B) Bell Up Clean & Press – work up to weight

 

C) For Time:
40 Kettlebell Snatches 24/16kg
– then –
3 rounds of:
10 Kettlebell Swings 24/16kg
10 Goblet Squats 24/16kg
15 Kettlebell Swings 24/16kg
15 Goblet Squats 24/16kg
20 Kettlebell Swings 24/16kg
20 Goblet Squats 24/16kg

10407836_909699762405216_5298479404193632835_n

Saturday

WOD

A) Power Clean 1RM

 

B) “J.T.”

21-15-9 reps for time of:
Handstand Push Up
Ring Dip
Push-up

HunterHalo

In honour of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005.

Friday

WOD

Five rounds for time of:
10 Squat Snatches 35/25kg
Chin Over Bar Hold, 30 secs
10 Squat Snatches 35/25kg
Plank Hold, 1 min

10985567_909727989069060_6079333669627928434_n

Thursday

WOD

A) Weighted Dip 5 x 5

 

B) AMRAP in 12 mins of:
2 Rope Climbs, 15ft
15 Push-ups (hand release)

11264846_912360962139096_8122623948177618997_n

Wednesday

WOD

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

 

B) Three rounds for time of:
21 cal Row 
15 Toes to Bar
9 Dumbbell Snatches 30/20kg

11329750_10152788078627676_5090846708693160536_n

Tuesday

WOD

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

 

B) Seven rounds for time of:
7 Overhead Squats 60/40kg
14 Chest to Bar Pull-ups

1610941_10152762809847676_1757853622377081401_n

Monday

WOD

A) “Isabel”
For Time:
30 Power Snatch 62/43kg

 

B) EMOM 8 mins:
ODDS Max rep Handstand Push Up
EVENS Max rep Deadlift @ 1.5 x Bodyweight

Score is total reps for each movement.

11406897_10152793812127676_3235185995235562363_n

Sunday

WOD

“Angie” for Ange

For Time:

100 Pull-ups

100 Push-ups

100 Sit-ups

100 Squats

1780751_430686847062651_722738408_n

Saturday

WOD

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

 

B) “Christine”

Three rounds for time of:

Row 500m

12 Deadlifts @ Bodyweight

21 Box Jumps 24/20″

10458780_10152763081722676_865668791225315157_n

Friday

WOD

A) Front Squat 1RM

 

B) AMRAP 12 mins:

70 Double Unders

50 Lateral Burpees over bar

30 Squat Clean Thrusters 60/40kg

10 Muscle Ups

11138491_10152757374797676_4759679551383911369_n

Thursday

WOD

Three rounds for max reps:

1 min Power Clean 70/50kg

1 min Double Unders

1 min Kettlebell Swings 32/24kg

1 min Dumbbell Push Press 20/15kg

1 min Knees to Elbows

1 min Rest

11226195_10152753006417676_2763107001317089697_n 

Wednesday

WOD

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

 

B) “Grace”

For Time:

30 Clean and Jerks 62/43kg

11351224_10152756577572676_2250559541609179127_n

Tuesday

WOD

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

 

B) Five rounds for time of:

25 Wall Balls 9/6kg, 10ft

25 Toes to Bar

11350551_906449439396915_7412829640531221140_n

Monday

WOD

A) For Time:

30 cal Row

30 Bar-facing Burpees

30 Hang Power Clean 62/43kg

 

B) Back Squat 3-3-3-3-3-3-3

11215128_905114322863760_3268533217813585347_n

Saturday

WOD

For Time:
10 Wall Climbs
– then –
5 rounds of:
10 Overhead Barbell Lunge Steps 60/40kg
10 Burpees
– then –
10 Wall Climbs

11248342_906449166063609_5761085303934331566_n

Friday

WOD

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

 

B) “Josh”

For Time:
21 Overhead Squats 43/30kg
42 Pull-ups
15 Overhead Squats 43/30kg
30 Pull-ups
9 Overhead Squats 43/30kg
18 Pull-ups

Josh

Thursday

WOD

A) “Flight Simulator”

5, 10, 15, 20…50, 45, 40…10, 5 Reps of Consecutive Double Unders

 

B) OPT Repeatability Test

3 rounds, each round for time, of:
Row 250m
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
10 Burpees
10 Kettlebell Swings 32/24kg
Row 250m

Rest 12 mins between each round.

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Wednesday

WOD

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

 

B) Weighted Pull-up 5-5-5-5-5

 

C) 15-12-9 reps for time of:

Thruster 62/43kg

Weighted Pull-up 20/15kg

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Tuesday

WOD

A) Squat Clean 1RM

 

B) AMRAP 10 mins:

10 Burpee Box Jumps 24/20″

10 Squat Cleans 70/50kg

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Monday

WOD

A) Power Snatch 5-5-5-5-5

 

B) “Schlitz”

Four rounds for time of:

Run 400m

4 Muscle Ups

40 Double Unders

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Saturday

WOD

“Cindy XXX”

As many reps in 20 mins as you can of:

10 Pull-ups
20 Push-ups
30 Air Squats
15 Pull-ups
30 Push-ups
45 Air Squats
20 Pull-ups
40 Push-ups
60 Air Squats
25 Pull-ups
50 Push-ups
75 Air Squats
30 Pull-ups
60 Push-ups
90 Air Squats

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Friday

WOD

A) “Randy”

For time:
75 Power Snatches 35/25kg

 

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

11025732_903015836406942_1172546676733131306_n

Thursday

WOD

A) Deadlift 3-3-3-3-3

 

B) EMOM 12 mins:

ODDS 12 Deadlifts 115/85kg

EVENS 24 Pull-ups

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Wednesday

WOD

A) Push Jerk 2-2-2-2-2

 

B) For Time:

20 Back Squats 102/70kg

40 Toes to Bar

60 Kettlebell Swings 32/24kg

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Tuesday

WOD

2014 CrossFit Games “Triple 3″

For time:
Row 3000m
300 Double Unders
Run 3 miles

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Monday

WOD

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

 

B) “Air Force Karen”

For Time:

150 Wall Balls 9/6kg

Every minute on the minute do 4 burpees

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Saturday

WOD

“Collin”

Six rounds for time of:
400m Sandbag Carry 30/15kg
12 Push Press 52/35kg
12 Box Jumps 24″
12 Sumo Deadlift High Pulls 43/30kg

HeroCollinThomas

In memory of Navy Special Warfare Operator Chief Collin Trent Thomas, 33, of Morehead, Kentucky, assigned to a Navy SEAL team based out of Little Creek, Virginia, who was fatally shot on August 18, 2010, during combat operations in Eastern Afghanistan.

Friday

WOD

A) Behind the Neck Press 5-5-5-5-5

 

B) Five rounds for time of:

30 Sit-ups (Abmat)

20 Chest to Bar Pull-ups

10 Deadlifts 125/90kg

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Thursday

WOD

A) Beast Builder V1
EMOM 7 mins (pick load):
Min 1: 7 Unbroken Hang Squat Cleans + 1 Jerk
Min 2: 6 Unbroken Hang Squat Cleans + 2 Unbroken Jerks
Min 3: 5 Unbroken Hang Squat Cleans + 3 Unbroken Jerks
Min 4: 4 Unbroken Hang Squat Cleans + 4 Unbroken Jerks
Min 5: 3 Unbroken Hang Squat Cleans + 5 Unbroken Jerks
Min 6: 2 Unbroken Hang Squat Cleans + 6 Unbroken Jerks
Min 7: 1 Hang Squat Clean + 7 Unbroken Jerks

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

Toes to Bar

Squat Clean 43/30kg

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Wednesday

WOD

AMRAP 17 mins:
50 Wall Balls 9/6kg, 10/9 ft
30 Power Cleans 70/50kg
10 Muscle-ups

— then into —

50 Bar-facing Burpees
30 Power Snatches 60/40kg
10 Muscle-ups

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Tuesday

WOD

A) Back Squat 2-2-2-2-2

 

B) Back Squat 10RM

 

C) EMOM 16 min:

ODDS Row 20/15 cal

EVENS 15 Ring Dips

IMG_3062

Monday

WOD

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

 

B) Three rounds for time of:

Run 400m

21 Sumo Deadlift High-pull 43/30kg

7 Wall Climbs

IMG_3038 (1)

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