1 mile buy-in
4 Rounds for Time:
10-Front Squats (155/105)
10-GHD Situps
10-Burpees
Post time and any scaled weight to comments!
5.29.2013
5.28.2013
This May Hurt
Buy In: 50 Dubs(100 Jumping Jack if shortage of jump ropes)
4 rounds:
15 Burpees
10 Thrusters 95/135
40yd Bear Crawl(20up/20bk)
15 Box Jumps
10 Power Cleans 95/135
Buy Out: 50 Dubs(100 Jumping Jack if shortage of jump ropes)
4 rounds:
15 Burpees
10 Thrusters 95/135
40yd Bear Crawl(20up/20bk)
15 Box Jumps
10 Power Cleans 95/135
Buy Out: 50 Dubs(100 Jumping Jack if shortage of jump ropes)
5.23.2013
Eight
8 rounds for time:
200M Run
10 Hand Release Pushups
10 Wall Balls 14/20
10 Sumo Deadlifts 65/95
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200M Run
10 Hand Release Pushups
10 Wall Balls 14/20
10 Sumo Deadlifts 65/95
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5.21.2013
Run run run
3 rounds for time:
800m Run
6 TGU 25/35
12 Hang squat clean 65/95
24 Toes to Bar
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800m Run
6 TGU 25/35
12 Hang squat clean 65/95
24 Toes to Bar
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5.20.2013
Monday Monday
21-15-9-15-21
Deadlifts 125/185
Box Jumps 20/24"
Ab Mat Situps
Post time and any scaled weight on the comments!
Deadlifts 125/185
Box Jumps 20/24"
Ab Mat Situps
Post time and any scaled weight on the comments!
5.09.2013
Beast
4 rounds for time:
400m Run
10 Hang Power Clean 105/155
15 Burpees
20 Box Jumps 20/24"
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400m Run
10 Hang Power Clean 105/155
15 Burpees
20 Box Jumps 20/24"
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5.07.2013
Ladder
10-8-6-4-2-4-6-8-10
Barbell Lunges (each) 65/95
WTF's
DB Squat Cleans 20/30
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Barbell Lunges (each) 65/95
WTF's
DB Squat Cleans 20/30
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Monday Monday
5 Rounds for Time:
200m Run
15 Wall Balls 16/20
15 Pull-Ups
15 Hollow Rocks
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200m Run
15 Wall Balls 16/20
15 Pull-Ups
15 Hollow Rocks
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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
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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)
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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
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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
Post times to comments!
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!
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