Apr 2019
A. CFM Test #7 Every 90 seconds for as many rounds as your can: 7 Calorie Row 7 Thrusters (75/55) 7 Burpees Keep going until you can’t complete a round in 90 seconds. Your score is the number of rounds + reps completed in the round you failed. B. 3 sets of: Banded Ab Pulldowns x 20-30 reps Elbow Star Plank x 15 seconds/side L-Sit Hang x 30 seconds accumulated
Apr 2019
A. Every 90 seconds for as many rounds as your can: 7 Calorie Row 7 DB Thrusters 7 Burpees Keep going until you can’t complete a round in 90 seconds. Your score is the number of rounds + reps completed in the round you failed. B. 3 sets of: Banded Ab Pulldowns x 20-30 reps Windshield Wiper x 10-12 reps/each side Tuck L-Hang x 30 seconds accumulated Rest as needed
Apr 2019
A. Every 1:30, for 13:30 (4 total sets) of: Station 1 – Back Squat to Box (2″ below parallel) x 6-8 reps @ 2111 Station 2 – Lateral Band Walks x 15 steps/each direction Station 3 – KB Dead Bug x 16-20 reps alternating legs B. In 8 minutes, complete as many rounds as possible of: 15 Sumo Deadlift High Pull 12 Box Jump 9 Hanging Knee Raises
Apr 2019
A. Every 2:30, for 15 minutes (6 sets): Back Squat Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 85% Set 4 – 2 reps @ 90% Set 5 – 1 rep @ 95% B. In 8 minutes, complete as many rounds as possible of: 15 Sumo Deadlift High Pull (75/55) 12 Box Jump (24/20) 9 Knees to Elbows
Apr 2019
A. 3 sets of: Bench Press x 8-10 reps @ 3111 Rest 45 seconds Double KB Bent-over Row x 8-10 @ 2011 Rest 45 seconds B. For time: Row 1,000 Meters 25 DB Floor Press (40/25) 50 Push-ups 10 minute time cap
Apr 2019
In teams of two… In 25 minutes, complete as many rounds as possible of: 10/7 Calorie Row 10 Burpee 10 KB Swing (70/53) Only one athlete will work at a time, completing a full round before switching out. As a team, perform 30 Toes to Bar every 2 rounds completed by both athletes throughout the WOD. Score is total reps performed.
Apr 2019
In teams of two… In 25 minutes, complete as many rounds as possible of: 10/7 Calorie Row 10 Burpee 10 RUS KB Swing Only one athlete will work at a time, completing a full round before switching out. As a team, perform 30 Hanging Knee Raises every 2 rounds completed by both athletes throughout the WOD. Score is total reps completed.
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed Every 60 seconds, for 20 minutes: Station 1 – Turkish Get-up (Left arm) x 1 rep Station 2 – 5 KB Suitcase Deadlift + Single-arm Farmers Carry (Left) x 100 Feet Station 3 – Turkish Get-up (Right arm) x 1 rep Station 4 – 5 KB Suitcase Deadlift + Single-arm Farmers Carry (Right) x 100 Feet B. AMRAP 10
Apr 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Snatch (squat) 3 reps @ 55% 3 reps @ 65% 2 reps @ 70% 2 reps @ 75% 7 sets of 1 rep @ 80-90% Rest as needed. B. AMRAP 10 7 Power Snatch (115/75) 7 Overhead Squat (115/75) 30 Double Unders
Apr 2019
Every 10 minutes, for 40 minutes: Bike 24/19 Calories 3 Rope Climb or 10 Strict Pull-ups Run 800 Meters Rest with time remaining
Apr 2019
A. 15 minutes to warm up to a heavy, but submax (80-90%) Clean & Jerk B. CFM Test #6 4 rounds for time of: 5 Power Cleans 185/110 5 Front Squats 185/110 5 Shoulder to Overhead 185/110
Apr 2019
A. 4 Super-sets of: DB Ground to Overhead x 5-6 reps Directly into… DB Front Squat x 5-6 reps @ 20X1 Rest 90 seconds after each super-set. All work sets should be challenging, so let’s increase weight if we can hit 6 reps on any set. B. 4 rounds for time of: 30 Single-arm KB Swing (switch arms after 15 reps) 20 DB Strict Press (alternating arms) 10 Kb Goblet
Apr 2019
3 rounds of: Complete ½ Tabata protocol (4×20/10) for each of the following movements: Assault Bike for Calories Rest 90 seconds Ring Rows Rest 90 seconds Single-pole Ski for Calories Rest 90 seconds Abmat Sit-ups Rest 90 seconds Score is total reps completed.
Apr 2019
3 rounds of: Complete ½ Tabata protocol (4×20/10) for each of the following movements: Assault Bike for Calories Rest 90 seconds Ring Rows Rest 90 seconds Single-pole Ski for Calories Rest 90 seconds Abmat Sit-ups Rest 90 seconds Score is total reps completed.
Mar 2019
A. Every 90 seconds, for 13:30 (3 total sets) Station 1 – RNT Reverse Lunge with Farmers Carry* x 6-8 reps/leg @ 20X1 Station 2 – KB Front Rack Carry x 150 Feet Station 3 – L-Hang from rings with flutter kick x 20-30 reps B. In 7 minutes, complete as many rounds as possible of: 12 KB Sumo Squat Jumps 12 Hand Release Push-up
Mar 2019
A. Every 3 minutes, for 12 minutes (4 sets) of: BB Front-rack Reverse Lunges x 6-7 reps/leg *Accumulate 30 seconds of an L-Sit Hang from the rig during your rest period every set. B. In 7 minutes, complete as many rounds as possible of: 10 Deadlift (225/150) 20 Hand Release Push-up
In teams of 3… In 25 minutes, complete as many rounds as possible of: 90/60 Calorie Assault Bike 60 Alternating DB Snatches (50/35) 300 Double Unders 15 Rope Climbs *Only one athlete may work at a time, and may only do so as long as one other athlete maintains an overhead plate hold (45/25). Whenever the plate comes down for any reason, all work must stop. Athletes may switch whenever.
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Back Squat Set 1 – 5 reps @ 65% Set 2 – 4 reps @ 75% Set 3 – 3 reps @ 80% Set 4 – 2 reps @ 85% Set 5 – 1 rep @ 90% Set 6 – 8 reps @ 75-85% Rest 2 minutes between sets. B. For time: Run 800m Then perform… 50 Front
Mar 2019
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Back Squat 3 sets x 8-10 reps @ 20X1 B. For time: Run 800m Then perform 3 rounds of: 15 DB Front Squat 10 Burpees
Mar 2019
A. 3 sets of: Seated Strict Press off Box x 8-10 reps @ 20X1 Rest 45 seconds Ring Row x 8-10 reps @ 2011 Rest 45 seconds Stationary Dips x 10-12 reps @ 2011 Rest 45 seconds B. 2 rounds of 30 seconds of work, followed by 30 seconds of rest, at each of the following stations: Station 1 – Push-up plank hold on Rings Station 2 – Palloff Press
Mar 2019
A. Every 2 minutes, for 10 minutes (5 sets): Push Press x 5 reps Start first set at 70% of perceived 1-RM Push Press, and ascend to a 5-RM for the day B. 3 sets of: BB Bent-Over Row x 6-8 reps @ 2011 Rest 30 seconds Ring Dips x 7-10 @ 20X1 (use weight as needed) Rest 30 seconds Half Kneeling Single-arm DB Press x 8-10 reps/arm @ 20X1
Mar 2019
A. 4 sets of: Overhead Squat x 4-5 reps @ 21X1 Rest 45 seconds Band pull-aparts x 15-20 reps Rest 45 seconds B. For time: 40 Calorie Assault Bike 40 Burpees 40 Box Step-ups with Single DB 400 Meter Run 40 Wallball 40 Calorie Ski 15 minute time cap
Mar 2019
A. CFM Test #4 In 20 minutes… Overhead Squat (off rack) -work to a 3-RM Strict Pull-ups – Max reps, unbroken B. For time: 40 Calorie Assault Bike 40 Burpees 40 Box Step-ups with Single DB (50/35) 400 Meter Run 40 Wallball (20/14) 40 Calorie Ski 15 minute time cap
Mar 2019
Complete 2 rounds of: Tabata Power Clean (115/75) Rest 1 minute Tabata Toes to Bar Rest 1 minute Tabata Row Rest 1 minute Tabata Push Jerk (115/75) Rest 1 minute For each movement, perform a ½ tabata protocol of 4 rounds of 20 seconds of work followed by 10 seconds of rest. Score is total reps performed.
Mar 2019
Complete 2 rounds of: Tabata Kb Swing (RUS) Rest 1 minute Tabata Abmat Sit-ups Rest 1 minute Tabata Row Rest 1 minute Tabata DB Push Press For each movement, perform a ½ tabata protocol of 4 rounds of 20 seconds of work followed by 10 seconds of rest. Score is total reps performed.
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