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

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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

10734036_808753282499865_1851183915661284126_o

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

10749989_10152361976347676_2607791232246061291_o

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

10649009_10152359409737676_806970806004373066_o

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

Saturday

WOD

A) Five rounds, 3 min each round:

12 Hang Cleans 84/62kg

12 Front Squats 84/62kg

 

B) Max effort set Chest to Bar Pull-ups

Rest 1 min

Max effort set Chest to Bar Pull-ups

10176262_362592610575158_7413475250134383243_n

Friday

WOD

A) Hang Squat Snatch 5-5-5-5

 

B) For Time:

15 Power Snatch 62/43kg

100 Double Unders

12 Power Snatch 62/43kg

100 Double Unders

9 Power Snatch 62/43kg

100 Double Unders

6 Power Snatch 62/43kg

10575255_10152320169242676_1344515662179677985_o

Thursday

Team WOD

In pairs, one person working at a time, complete the following for total time:

40-30-20-10 reps of;
Power Snatch 52/35kg
Box Jump Overs 24/20″

40-30-20-10 reps of;
Overhead Squat 52/35kg
Toes to Bar

40-30-20-10 reps of;
Wall Balls 9/6kg 10/9ft
Burpees

100c697767700b8_670435

Wednesday

WOD

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

 

B) Three rounds for time of:

25 Wall Balls 9/6kg, 10ft target

25 Kettlebell Swings 32/24kg

10662044_790676164307577_4444463592730535166_o

Tuesday

WOD

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

 

B) “Blown Up”

For Time:

10-8-6-4-2 Muscle-ups

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

rx-knee-sleeves

Monday

WOD

A) Back Squat 8 x 4 across

 

B) AMRAP 6 minutes:

3 Clean and Jerk @ 70/50kg

Perform as many sets of 3 (touch ‘n go) as possible.

Note: last second partials will count towards your total.

10478324_786782791363581_5936354898481488810_o

Saturday

WOD

“Donny”

21-15-9-9-15-21 reps for time of:

Deadlift 102/70kg

Burpees

Hero_Donny

In memory of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, assigned to the 1st Battalion, 133rd Infantry Regiment, Iowa Army National Guard, based in Waterloo, Iowa, who died April 13, 2011, in Laghman province, Afghanistan, of wounds suffered when insurgents attacked his unit using an improvised explosive device.

Friday

WOD

A) Power Clean 1RM

 

B) AMRAP 12 minutes:

2 cal Row

2 Power Clean 65/45kg

4 cal Row

4 Power Clean 65/45kg

6 cal Row

6 Power Clean 65/45kg

…and so on.

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Thursday

WOD

Three rounds for time of:

20 Toes to Bar

20 Strict Handstand Push-ups

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Wednesday

WOD

A) Squat Clean 5-5-3-3-1-1-1

 

B) Ten rounds for time of:

50 Double Unders

1 Legless Rope Climb, 15ft

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Tuesday

WOD

A) Push Press 1RM

 

B) Three rounds for time of:

20 Deadlifts 100/70kg

30 Wall Balls 9/6kg

40ft (15m) Handstand Walk or 40 sec Handstand Hold for Beginner/Intermediate

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Monday

WOD

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

 

B) Three rounds for time of:

21 Hang Power Snatch 40/30kg

15 Chest to Bar Pull-ups

9 Burpees over bar

6 Toes to Bar

8a6d4d6c36b5b633113e01ab719467fb

Saturday

WOD

A) EMOM 20 minutes

Odds: Row 20/15 cals

Evens: 15 Ring Dips

 

B) For Time:

Prowler Suicide Run 5, 10, 15m @ 40kg

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Friday

WOD

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

 

B) 21-15-9 reps for time of:

Power Clean 70/50kg

Bar-facing Burpees

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Thursday

WOD

A) Push Jerk 5-5-3-3-1-1-1

 

B) For Time:

100 Mountain Climber Pull-ups

10455805_10152311453572676_6531720826437536118_n

Wednesday

WOD

A) Hang Power Clean 20RM

 

B) For Time:

100 Double Unders

21 Front Squats 52/35kg

21 Push Press 52/35kg

100 Double Unders

15 Front Squats 52/35kg

15 Push Press 52/35kg

100 Double Unders

9 Front Squats 52/35kg

9 Push Press 52/35kg

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Tuesday

WOD

A) Row 500m for time (all out max effort)

 

B) Deadlift 5 x 5 across

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Monday

WOD

A) Overhead Squat 5-5-3-3-1-1-1

 

B) 21-15-9 reps for time of:

Overhead Squat 52/35kg

Toes to Bar

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Saturday

WOD

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

 

B) As many rounds as possible in 15 mins of:

5 Handstand Push-ups

10 Kettlebell Swings 32/24kg

15 Box Jumps 24/20″

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Friday

WOD

“Riley”

For time:
Run 1.5 miles
150 burpees
Run 1.5 miles

If you’ve got a weight vest or body armour, wear it.

Riley_Hero

In memory of Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Forces Group (Airborne), who died Sept. 28, 2012, in Wardak, Afghanistan, of wounds caused by enemy small-arms fire.

Thursday

WOD

A) Front Squat 5-5-5-5-5

 

B) For Time:

50 Wall Balls 9/6kg

30 Cleans 70/50kg

15 Muscle-ups

10393749_777537352288125_1036966752694756541_n

Wednesday

WOD

Seven rounds for time of:

7 Dumbbell Thrusters 20/15kg

1 Rope Climb, 15 ft

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Tuesday

WOD

A) Squat Clean 1RM

 

B) 10-9-8-7-6-5-4-3-2-1 rep rounds for time of:

Front Squat 70/45kg

Run 200m between rounds

10678675_10152277803497676_7727088015636056462_n

Saturday

WOD

A) Hang Power Clean 5-5-5-5-5

 

B) EMOM 15 minutes:

Min 1 – 7 Push Jerk 70/50kg

Min 2 – 45 sec Hollow Hold

Min 3 – 5 unbroken Muscle-ups

Repeat 5 times

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Friday

WOD

As many reps as possible in 7 mins of:

Min 1 – Power Snatch 52/35kg

Min 2 – Sumo Deadlift High Pull 52/35kg

Min 3 – Front Squat 52/35kg

Min 4 – Burpee Box Jump Overs 24/20″

Min 5 – Front Squat 52/35kg

Min 6 – Sumo Deadlift High Pull 52/35kg

Min 7 – Power Snatch 52/35kg

1271049_10152265427217676_5994212116653685086_o

 

Thursday

WOD

A) Shoulder Press 1RM

 

B) Three rounds for time of:

60 Double Unders

30 Wall Balls 9/6kg

15 Deadlifts 110/80kg

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