Skill: work to a 1rm clean & jerk in 8 min then 5*1 rep of of the following complex 2 power cleans + 1 jerk @ 80% of today’s 1rm WoD: For time 21-15-9 Push press 95/65 Ring Dips Pushups Post time to comments
Skill: Back squat EMOMx 7 min 3 reps backsquat start at 70% and climbing WoD: “Tabata This!” Tabata Row Rest 1 minute Tabata Squat Rest 1 minute Tabata Pull-up Rest 1 minute Tabata Push-up Rest 1 minute Tabata Sit-up The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8
Skill: Clean & Jerk : work to a heavy complex 2 touch and go power cleans + 1 jerk WoD: 3, 4min AMRAP w 2 min rest between 7 hang power cleans 135/95 7 jerks 135/95 7 bar facing burpees post total reps to comments
WoD: Pat Wearing a 20-lb. vest, 6 rounds for time: 25 pull-ups 50-ft. front-rack lunge, 75/55 lb. 25 push-ups 50-ft. front-rack lunge, 75/55 lb. Army Sgt. Patrick Hawkins, 25, of Carlisle, Pennsylvania, was killed on Oct. 6, 2013, while conducting a special operations mission in Kandahar Province, Afghanistan, as part of Operation Enduring Freedom. Hawkins
Skill: BackSquat @ 60% EMOMx10 Begin w/ one rep and add a rep emom WoD: 3RFT 400m run 21 pullups 15 burpees Post time to comments
WoD: Cindy Wants Revenge 12 MINUTE AMRAP This is a twist on the classic WOD Cindy. It is a 12 minute AMRAP. The workout starts with the athlete seated on the rower. At 3,2,1 go, the complete a 30 Calorie row and then 2 rounds of Cindy: 5 Pull Ups, 10 Hand Release Push Ups,
Skill: 14 min alternating EMOM 1. 3 back squats 225/155 2. 5 push-ups + 10 lunges wod: 3rft 20 KB swings 55/35 200m run 20 t2b 100m run post time to comments
WoD: “Badger” Complete three rounds for time of: 95 pound Squat clean, 30 reps 30 Pull-ups Run 800 meters Post time to comments. In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq last week.
wod: Wes For time: Run 800 meters with a 25/15-lb. plate Then, 14 rounds of: 5 strict pull-ups 4 burpee box jumps, 24/20-in. box 3 cleans, 185/125 lb. Then, run 800 meters with a 25/15-lb. plate Post time to comments. U.S. Navy Lt. J. Wesley “Wes” Van Dorn, 29, of Greensboro, North Carolina, died on
Skill: Over Head Squat 5×3 WoD: 3 rounds for total reps: One minute of 135/95-lb. back squats Rest one minute One minute of chest-to-bar pull-ups Rest one minute One minute of 135/95-lb. power cleans Rest one minute Post total reps completed to comments.
Skill: Each for time 500m row 1k bike 400m run WoD: “Isabel” for time: 30 snatches 135/95#
Skill: front squat 4×4 wod: Complete as many rounds as possible in 10 minutes of: 10 handstand push-ups 95/65 front rack walking lunges, 15 steps Post rounds completed to comments.
WoD: Grab Yo favorite partner for this one Team WOD | Two Person 1 person works & 1 person (active rest) 100 KettleBell Swings (Jumping Jacks) 100 Lunges w/ KB (Plank) 100 KB Single Arm Power Cleans (Mountain Climbers) 100 KB Single Arm Push Press (Feet 6″ off Ground) 100 KettleBell SDHP (Just Rest &
Skill: take 9 min to work to a heavy unbroken complex of: 1 Power Snatch + 1 Hang Squat Snatch + 1 OHS WoD: 2 x 7Min AMRAPs w 3 min rest between rounds 100 Double Unders 25 situps 10 burpees
WoD: 3min ME -EACH Front Squat 185/115 Back Squat 225/155 Row For Calories Toes to Bar rest as needed between exercises post reps completed on each exercise
Skill: Back squat 4×3, 3×2 WoD: 21-15-9 Thrusters 95/65 Plate Burpee 45/
Skill: Back Squat 5×3 75% WoD: 12 min AMRAP 3 power cleans 135/95 6 front squats 135/95 9 bar facing burpees post total reps to comments
WoD: Workout 17.4 Complete as many rounds and reps as possible in 13 minutes of: 55 deadlifts 55 wall-ball shots 55-calorie row 55 handstand push-ups Men deadlift 225 lb. and throw 20-lb. ball to 10-ft. target Women deadlift 155 lb. and throw 14-lb. ball to 9-ft. target Post rounds/reps completed to comments and/or submit your
Skill: Back Squat 5×3 WoD: For Time: 50 Double Unders 100 squats 100 Double Unders 50 squats post time to comments
WoD: Workout 17.3 *Prior to 8:00, complete: 3 rounds of: 6 chest-to-bar pull-ups 6 squat snatches, (95 / 65 lb.) Then, 3 rounds of: 7 chest-to-bar pull-ups 5 squat snatches (135 / 95 lb.) *Prior to 12:00, 3 rounds of: 8 chest-to-bar pull-ups 4 squat snatches (185 / 135 lb.) *Prior to 16:00, 3
Skill: 1 mile run for time WoD: For time: 4 RFT 10 front squats 155/115 10 hspu post time to comments
Skill: Work to a 1rm Snatch WoD: Complete as many rounds as possible in 7 minutes of: 135/95-lb. power cleans, 10 reps 20 push-ups Post rounds completed to comments
Skill: 12 min work to a 1RM Clean and Jerk WoD: For time: 50 Wall Ball Shots 20/14# 50 Kb Swings 55/35 50 Lunges 50 HR Pushups Post time to comments
Skill: Snatch Work- 4×3 OHS, then throw 7min of Snatches any recieving position and any starting position WoD: 500 double-unders for time. Start a clock and at the beginning of each minute perform 3 bodyweight front squats. Post time to comments.
Skill: Clean EMOM 7 min 1 Power Clean + 2 Front Squats + 1 Jerk WoD: 3 Rounds For Time: 800m Run 10 PullUps 10 Box Jump overs 30/24" Post time to comments