Painstorm

100 Squats
90 Dubs/450 Singles
80 Pushups
70 Situps
60 Jumping Pullups
50 Thrusters (35/45)
40 Lunges
30 Box Jumps
20 DB Deadlifts (30/50)
10 HSPU/Strict Press (15)




The consequences of Crossfit Boys Town? Example #1: Matt Minturn

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Ninja

10 Rounds

10 Deck Squats
5 Burpees
10 Push Ups (clapping/spiderman)
200 M Run

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Look Out Legs

3 Rounds

400M Run
100M Lunges
40yds Bear Crawl

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COBK

21-15-9

Cleans (65/95)
OHS (65/95)
Burpees
KTE's

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PATRON

4 Rounds:

200 Meter Run
50 Dubs/250 Singles
20 Box Jumps
20 KBS (35/55)

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Deadmans Push

10 Rounds:

10 Deadlift 95/135

10 TTD Pushups  Chest to ground

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Go Go Go

For time:

Run 200 meters
40 Burpees
Run 400 meters
30 Burpees
Run 600 meters
20 Burpees
Run 800 meters
10 Burpees
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Clean Up

5 Rounds:

7 Power Cleans (135/95#)
14 Pull ups
50 Double Unders

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Wadusnatch

Wall Balls-Dubs-Hang Power Snatch (55/75)

25-15-5
to
5-15-25
to
25-15-5

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Ladies WOD

For the ladies who are injured...

25-20-15-10-5:

Deadlift
Gut Busters
Box Jumps
KB Swings

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Santina

5 Rounds:

400M Run
10 Deadlifts (155/225)
10 Renegade Rows (20/30)
10 Dips

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Go Hard or Go Home

5 Rounds of:

3 Back Squat (315#)
3 Standing Press (185#)

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Crazy Annie

50-40-30-20-10:

Dubs(Burpees is the sub-25/20/15/10/5)
Situps
Lunges
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Sweet

4 Rounds For Time:

800m Run
10 Hang Power Snatch (65/95)
15 Deck Squats
80 yards Farmer Walk (35/55)
20 Pull Ups

Not sure how "sweet" this one is really going to be!

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JAVA

AMRAP in 25 minutes:

5 HSPU
10 Hang Squat Cleans (65/95)
15 Hollow Rocks

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KB

For time:

100 KB Swings (35/50)

10 Burpee penalty each time you set the KB on the ground!

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Get Huge

5 Rounds of 5:

Squat Clean (155)
Muscle Ups

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Filthy Fifty

For time:

50 Box jumps
50 Jumping pull-ups
50 Kettlebell swings (25/35)
50 Walking Lunges (25 per leg)
50 Knees to elbows
50 Push press (45/35)
50 Back extensions
50 Wall balls
50 Burpees
50 Double unders

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Run Josh Run

400m Run
21 OHS (65/95)
42 Pullups
15 OHS
30 Pullups
9 OHS
18 Pullups
400m Run

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Round Up

2 Rounds:

800m Run
30 OHS
20 Gut Busters

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Going Heavy

5 rounds:

5 Weighted Pull Ups
5 Overhead Squat (155#)

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Metcon Madness

15 min AMRAP:

100 Jump Rope singles
10 Burpees

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Forever

For time:

25 Walking lunge steps
20 Pull-ups
50 Box jumps
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings, 2 pood
30 Sit-ups20 Hang squat cleans, 35 pound dumbells
25 Back extensions
30 Wall ball shots
25 SDHP

Back At It

10 Thrusters (65/95)
10 KB Swings (35/55)
200M Run
15 Thrusters
15 KB Swings
400M Run
20 Thrusters
20 KB Swings
800M Run

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GO!

6 minutes AMRAP:
25 Double Unders
10 No Pushup Burpees
100 meter run

Rest 1 minute
Repeat for 3 cycles (18 minutes of work)


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Nay Nay

5 Rounds for Time:

400M Run
20 Pullups
20 KB Swings (35/53)

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Shu

800M Run

4 Rounds:
10 Deadlifts (135/205)
15 Burpees
20 V-ups

800M Run

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Dubbin' Up

5 Rounds for Time:

20 Pullups
50 Dubs
40yd Overhead Walking Lunges (45/65)

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Heavy Hitter

Deadlift MAX

Then:

100 Burpees for time

Hilly

15 min AMRAP:

Hill run
10 Pushups

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Lighten the Load

4 Rounds:

30 OHS (45/35)
20 Press (45/35)
10 Burpees

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McFlurry

400M Run
21 Power Cleans (65/95)
21 Thrusters (65/95)
21 Pullups
400M Run
15 Power Cleans
15 Thrusters
15 Pullups
400M Run
9 Power Cleans
9 Thrusters
9 Pullups
400M Run

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You want me to do WHAT???

Start With:
5 Weighted pull up 20/35 10
Burpees

Then....
5 rounds:
200m Run
10 BW Deadlift
20 Lateral Hops

4 rounds:
200m Run
15 KBS
30 Double Unders

3 rounds:
20 Med Ball Cleans
40 Lunges (with medicine ball)

2 rounds:
200m Run
25 Burpees
50m Sprint

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Leg Shredder

400m Run

5 rounds:
10 Burpees
100m Sprint
20 Squat Jumps
100m Sprint
20 Hollow Rocks

400m Run

3 for 3

3 rounds:

30 Push Ups
30 Box Jumps
30 Wall Balls
30yd Lunges

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Runner

For time:

30 back squats
1 mile run

Metcon Madness

5 rounds:

400m Run
30 Air Squats
20 V-Ups
10 Push Ups
5 Burpees

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Idiocracy

21-18-15-12-9-6-3

Deadlift (65/95)
Push Press/Jerk (65/95)
Sprawls

Even=80 yds lunges
Odd=400M Run

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Okla-who??

4 Rounds:

20 Power Cleans (65/95)
400M Run
20 Pullups


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Pure Torture

7 Rounds:

4 Burpee Deadlift
3 Burpee Power Clean
2 Burpee Squat Clean
1 Burpee Squat Clean and Jerk
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The Mean 15

3 Rounds:

15 Deadlifts (115/155)
15 Burpees
15 Wall Balls
15 Dips

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 KB Swings
400M Run

We did this one on 7.8.09 at Wegner...times aren't exactly comparable though because we did truck drivers instead of KBS, and we didn't have to walk to the track...

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Ready to Run!

25-20-15:

Front Squat (65/95)
Push Jerk (65/95)
40yd Bear Crawl
200m-400m-800m

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America Rocks

4 rounds:

10 DB Power Cleans (25/35)
20 Thrusters (65/95)
30 Dubs/15 Burpees

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Adam's Gamble

4 Rounds:

Run 400
10 DL
10 HSPU
20 Hollow Rocks
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Man Workout

7 rounds:

7 Squat clean and press (135, 75)
2 muscle ups (7 pullups, 7 dips)
A-Up down & back

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Over & Up

25-20-15-10-5:

Overhead Squats (65/95)
Pullups
GHB sit ups

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Century

For time:

100 Thrusters (85/55)

At each minute, starting at ‘go’, do 3 burpees and 3 box jumps

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Speedy

5 rounds:

Run 400
15 Squat Cleans (65/95)

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Memories

5 Rounds:

15 Push Press
15 Knees to Elbows
15 Squats (135/105)
200m Run

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Who Doesn't Love Burpees?

5 rounds:

5 HSPU
5 burpees
10 Dead lift (225/145)
5 burpees
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Double or Nothing

-WOD 1-
3 Rounds:
80yd Farmers Walk (35/55)
15 Front Squats (65/95)
20 Pull Ups

-WOD 2-
3 Rounds:
30 Broad Jumps
40yd Suicide
50 Double Unders

MUST COMPLETE BOTH WODS!!!!!

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Hurting

5 Rounds:

5 HSPU
10 Burpees
20 V-ups
400M Run

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Heavy Hitter

5 Rounds:

10 Back Squats (body weight)
10 Kettle Swings (75/55)

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8.12.2009
Death by CrossFit

3 rounds:

10 Deep Squat Cleans
15 Pull Ups
10 Hang Snatch

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Descent

50 Wall Balls
200 meter run
40 Pushups
200 meter run
30 Burpees
200 meter run
20 Pullups
200 meter run
10 Jumping lunges
200 meter run

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Tear It Up

400M Run

21, 18, 15, 12, 9, 6, 3:
Deadlifts (95/135)
Jumping air Squats
Knees to Elbows

400M Run

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TGIF

4 Rounds:

10 GHB sit ups
15 SDLHP
20 Dips

200m Run on odd rounds
400m Run on even rounds

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Tough Call

4 Rounds:

15 Wall Balls
20 Pullups
50 Dubs or 15 Burpees

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Filthy Forty

400m Run
40 Cleans
40 yards x2 sprints
40 Burpee Box Jumps
400m Run
40 Deadlift (95/135)
40 yards x2 sprints
40 Lunges each leg
400m Run
40 KB. Swings

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WOD

AMRAP in 20 minutes
5 HSPU
10 Snatch
15 Deadlift

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Ninja

AMRAP in 20 minutes
100 m run
21 sit ups
15 SDLHP (45/65)
9 push ups

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Countdown

10 Thrusters
9 Deadlift
8 Squat Clean
7 Push Press
6 Hang Power Clean
5 Front Squat
4 Push Jerk
3 Hang Squat Clean
2 Power Clean
1 Shoulder Press

(W=85, M=115)

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OMAR

20-15-10-15-20

Wall Balls

Pull Ups

Dips

Strict Press

Run 200 on 20-10-20

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WOD

50, 40, 30, 20, 10

Air Squats

Push ups

Sit ups

Dubs

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Jakes WOD

75 pushups
65 sit ups
55 air squats
45 mt climbers each leg
35 push press (95/65)
25 gut busters
15 burpees
5 laps
15 burpees
25 gut busters
35 push press (95/65)
45 mt climbers each leg
55 air squats
65 sit ups
75 pushups

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WOD Mod Eric

5 Rounds for time:

Run 400 on odds; 200 on evens
6 Squat Clean Thrusters
12 Kettle Bell Swings
18 Pushups

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Mid Atlantic Qualifier

21-15-9:

Overhead Squat (65/95)
Box Jumps
Run 400m at the beginning of each round

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Light Linda

10-9-8-7-6-5-4-3-2-1:

½ BW Bench
BW Deadlift
½ BW Power Clean

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Recovery

4 rounds:

5 HSPU
10 Bench Press
20 Push Press
30 Double Unders

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THE PUKER

Courtesty of FitNiss
...4:00 sharp at the track...

Start at End Zone
Sprint to 50yd line & back x7
50 Push Ups
Sprint 50yd line & back
50 Air Squats
Sprint 50yd line & back
50 Burpees
Sprint 50yd line & back
50 Crunches
Sprint 50yd line & back
50 Jumping Lunges
Sprint 50yd line & back
50 Jumping Squats
Sprint 50yd line & back
100 Mountain Climbers
Sprint 50yd line & back

Post times to comments....and try not to puke :)

The Aftermath

4 Rounds:

600M Run
25 K.B. Swings
25 Hollow Rocks
80yds Lunges

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Queen

3 rounds:

10 hang power snatch (65/95)
15 pull ups
20 squat jumps
10 presses (65/95)

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TGIF

10 rounds:

5 Muscle Ups (10 PU 10 Dips)
5 HSPU
5 Thrusters (65/95)
Run 200

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Crusher

7 rounds of 7:

Deep squat cleans (heavy)
Burpees
Knees to Elbows
400m run (odd rounds)

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The Compound

4 Rounds:

10 Overhead Squats(65/95)
15 Pullups
10 Truck Drivers (35/45)
400M Run

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Heat It Up

4 Rounds:

400m Run
15 Walking Lunges (per leg)
20 Push Ups
25 Sit Ups

Outside on the track!!

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T-$$$$

2 Rounds:
400m Run
15 Deadlift (135/185)
10 Slappy Push-Ups

2 Rounds:
200m Run
15 Dips
10 HSPU

2 Rounds:
50 Yard Sprint
50 Air Squats
50 Sit Ups

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Compare times to 12.5.08

In Control

3 rounds:

10 Strict Pull Ups
20 Weighted Walking Lunges
50m Farmers Carry
25 SLOOOW Ab Mat Sit Ups

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Pain Train

3 rounds:

30 SDHP
30 Burpees
10 HEAVY Shoulders to Overhead (in any form)

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BossMan

21-18-15-12-9-6-3:

Box Jumps
Push Ups
Squats
Situps

Even-100M Run
Odd-200M Run

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The hands of a true CrossFitter!

5 rounds:

10 Hang Squat Cleans (65/95)
15 Pull-ups
10 Push Press (65/95)
15 K.B. Swings (35/53)

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Friday WOD

800m Run

5 rounds of:
7 Burpees
7 Thrusters
7 Knees to Elbows

800m Run

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E-Dawg

25-15-5 to 25-15-5:

Hang Power Snatch (45/65)
Dubs(100 Singles)
Wall Balls

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Countdown

10-9-8-7-……..1

Deadlift
Handstand Pushups
Pullups

Run 200 on odds

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WUSAA

AMRAP 20 min:

5 Overhead Squats (65/95)
10 D.B. Push Press (20/30)
15 Split Jumps
20 K.B. Swings(10 per arm) (25/35)

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Iron Man

Happy 1-year Anniversary of the Rogue Fitness Files!!

5 Rounds :

400m Run
30 Thrusters (45/65)

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amrap'in

AMRAP 20 min:

5 overhead squats
5 gut busters
5 cleans
Run 1 lap

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Upper Deck

7 rounds of 7:

Bench Press
Med Ball Push Ups
Handstand Push Ups
200m Run

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Laura

4 rounds:

200m Run
20 Wall Balls
40yd Overhead Lunges (25/45)
50 Double Unders (250 singles)
15 KB SDHP(53/70)
10 Knees to Elbows

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High Five

5 rounds:

5 BW Squat
10 Pull Ups
15 BW Deadlift
20 Push Ups
25 Sit Ups

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Dan

800M Run

21-15-9
Burpees
Swings (35/53)
Push Jerks (65/95)

800M Run

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Ladies WOD

21-15-9:

KB Swings
Walking Lunges
Gut Busters
200 m Run

Hardcore

3 Rounds:

1 minute work/30 second rest:
KB Swings
Burpees
Box Jumps
Push Press
Mt. Climbers

Post total number of reps

Johnny Rocket

400M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
800M Run
10 Deadlifts(95/135)
30 Situps
30 Wall Ball Shots
10 Deadlifts(95/135)
400M Run
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Turkish WOD

Run 400

5 rounds:
10 turkish get ups (5 each arm)
10 pull-ups
10 thrusters (65/95)

Run 400

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Countdown

10-9-8-7------1

Hang Clean and Jerk
200m Run

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Pain Train

20 minutes AMRAP:

5 Deadlifts (100/155)
10 KB Swings (35/53)
15 Box Jumps

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Zoning

1 round:

800M Run
30 Pushups
25 Pullups
15 SDLHP
10 Burpees
400M Run
10 Pushups
15 Pullups
25 SDLHP
30 Burpees
800M Run

This is going to be brutal!!

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BACK TO THE FIELD HOUSE!!

5 rounds of:

10 back squat
10 burpees
10 gut busters

We did this one on 8.8.08 and 10.10.08 if you want to compare.

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