5 Rounds for Time:
200m Run
15 Wall Balls 16/20
15 Pull-Ups
15 Hollow Rocks
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5.07.2013
4.30.2013
Bear Grylls
5 Bear complex 65/95
15 Burpees
5 Muscle ups (sub 10 pull-ups + 10 dips)
5 Bear complex 65/95
15 Burpees
15 CTB pull-ups
5 Bear complex 65/95
15 Burpees
20 pull-ups
Post time to comments
15 Burpees
5 Muscle ups (sub 10 pull-ups + 10 dips)
5 Bear complex 65/95
15 Burpees
15 CTB pull-ups
5 Bear complex 65/95
15 Burpees
20 pull-ups
Post time to comments
Newbies!
20 minute AMRAP:
10 power snatches 65/95
10 box jumps
10 deadlifts 65/95
10 hand release push-ups
Post number of rounds completed!
10 power snatches 65/95
10 box jumps
10 deadlifts 65/95
10 hand release push-ups
Post number of rounds completed!
4.23.2013
Plan B
5 Rounds for Time:
15 Wall balls 14/20
10 Hang squat cleans 95/135
5 Bar muscle ups (sub 10 pull-ups and 10 dips)
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15 Wall balls 14/20
10 Hang squat cleans 95/135
5 Bar muscle ups (sub 10 pull-ups and 10 dips)
Post times to comments
Chad's fave!
Chad says this is his favorite CrossFit WOD so far!!
25 minute AMRAP:
5 OHS (95/135)
15 Hand release push-ups
10 box jumps (20/24")
Post number of rounds completed to comments!
25 minute AMRAP:
5 OHS (95/135)
15 Hand release push-ups
10 box jumps (20/24")
Post number of rounds completed to comments!
4.19.2013
BW
4 rounds for time:
5 Dips
10 Over the Box Jumps
15 Push-ups
20 V-ups
25 Squat Jumps
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5 Dips
10 Over the Box Jumps
15 Push-ups
20 V-ups
25 Squat Jumps
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4.12.2013
Feel the Burn!!
One time through the following, with one rope climb after each set of 45...
45 Push ups
45 Pull ups
45 Sit ups
45 Burpees
45 Air squats
45 Lunges
45 KB Swings (35/55)
45 Renegade rows per arm (20/30)
45 DB Push press
400m Run
End with a rope climb
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45 Push ups
45 Pull ups
45 Sit ups
45 Burpees
45 Air squats
45 Lunges
45 KB Swings (35/55)
45 Renegade rows per arm (20/30)
45 DB Push press
400m Run
End with a rope climb
Post times to comments!
4.11.2013
Heavy Front Squats Ahead!!
400 m Run
20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run
Post times to comments!
20 Front Squats (145/205)
30 Box Jumps (20/24")
40 KB Swings (1 pood/1.5 pood)
50 Wall Balls (16/20)
400m Run
Post times to comments!
Wednesday WOD
21-15-9
Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups
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Row 200m
Wall Ball 2-fer-1's (14/20)
Deadlift (155/225)
Pull-ups
Post times to comments!
4.09.2013
4.08.2013
Machine
30 Burpees
15 Cleans 155/105
24 Burpees
12 Cleans
18 Burpees
9 Cleans
12 Burpees
6 Cleans
6 Burpees
3 Cleans
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4.05.2013
Heavy Deadlifts Oh Yeah!!
5 Rounds for Time:
12 Bar Facing Burpees
9 Handstand Pushups
6 Deadlift (275/165)
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12 Bar Facing Burpees
9 Handstand Pushups
6 Deadlift (275/165)
Post time to comments!
4.04.2013
3-2-1-GO
Buy-in: 400m Run
With a 115/75 pound bar:
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Buy-out: 400m Run
Post time to comments!
With a 115/75 pound bar:
10 Shoulder press
15 Overhead squat
20 Push press
25 Front squat
30 Push jerk
35 Back squat
Buy-out: 400m Run
Post time to comments!
4.03.2013
In & Out
4 Rounds of:
10-Squat Snatch (95/65)
10-Box Jumps (30/24″)
10-Toes 2 Bar
Post times to comments.
10-Squat Snatch (95/65)
10-Box Jumps (30/24″)
10-Toes 2 Bar
Post times to comments.
4.02.2013
13.4
7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
Post number of reps to comments. Toes must both touch bar at the same time to count the rep.
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
Post number of reps to comments. Toes must both touch bar at the same time to count the rep.
4.01.2013
Dousy
5 rounds for time:
400m Run
3 Power clean (140/205)
6 OHS (95/135)
9 Burpee pullups
Post time to comments!
400m Run
3 Power clean (140/205)
6 OHS (95/135)
9 Burpee pullups
Post time to comments!
3.29.2013
TGIF
4 RFT:
8 D/L 155/225
50 Dubs or attempts (200 Singles)
20 Hand Release Pushups
200m Run
Post time to comments!
8 D/L 155/225
50 Dubs or attempts (200 Singles)
20 Hand Release Pushups
200m Run
Post time to comments!
3.28.2013
The Compromise
AMRAP 20 minutes
4 strict shoulder press (55/75)
8 snatches (55/75)
12 front squat (55/75)
100m row
Post number of rounds to comments!
4 strict shoulder press (55/75)
8 snatches (55/75)
12 front squat (55/75)
100m row
Post number of rounds to comments!
3.27.2013
Cameron
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Post time to comments! And have fun doing those triple unders...
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball "2-fer-1s", 20 pound ball
50 Sit-ups
15 foot Rope climb, 5 ascents
Post time to comments! And have fun doing those triple unders...
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