Dec 2018
A. Snatch – 3 sets of 1 rep @ 70-80% B. Clean & Jerk – 3 sets of 1 rep @ 70-80% C. AMRAP 8 6 Deadlift 9 Burpee Box Jump 12 Toes to Bar Rx 225/155 Int: 185/130 Beg: 135/95
Dec 2018
AMRAP 8 Ski 200m 15 Push-ups Rest 4 minutes AMRAP 8 Bike 16/11 cals 10/7 Pull-ups Rest 4 minutes AMRAP 8 50 Double-unders 20 Abmat Sit-ups Score is total reps performed for all three AMRAPs (not including ski/bike/doubles)
Dec 2018
A. Snatch – 3 sets of 1 rep @ 80-90% B. Clean & Jerk – 3 sets of 1 rep @ 80-90% C. 3 rounds, not for time, of: 20/14 cal Row 16 KB Front-rack Walking Lunge Steps 12 Double KB Swings 24 banded Ab Pull downs *Choose one weight that will challenging you for both movements. Move through each round at a constant pace, on stopping when you
Dec 2018
With a partner… For time, sets of 50-40-30-20-10 of: Sumo Deadlift High Pull Box Jumps Ski for Cals Partition reps anyhow Rx: 75/55, 24/20 Int: 65/45, 20/16 Beg: 55/35, 16/12
Dec 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. 2 Snatch Push Press + 2 Overhead Squat – 10 minutes to a heavy complex B. 18-15-12-9-6-3 reps for time of: Thrusters Toes-to-Bars Rx: 75/55 Int: 65/45 Beg: 55/35
Dec 2018
A. Weighted Chin-ups 3-3-3-3 Weighted Dips 5-5-5-5 Choose a challenging weight to start with and ascend to a max. B. 5 rounds for time of: 10 Burpees 15/11 Cal Bike/Ski/Row (choose one and stick with it throughout) 20 Sit-ups 15 minute time cap For the burpees, jump and touch a target that is at least 6 inches above your max reach.
Dec 2018
A. 3-position Snatch (hip, above knee, floor) – 7 minutes to a heavy complex, then On a 75 second clock, perform 1 complex for 5 rounds Note: After the two snatches from the hang, reset start position on floor before completing, no touch and go reps. B. Perform 4 – 3 minute rounds of: 75 Double-Under 10 DB Deadlift 8 DB Squat 6 DB Push Press Rest the with
Dec 2018
EMOM 25 Min 1 – 13/9 Cal Row Min 2 – 10 Pull-up + 10 Push-up or 5 Bar muscle-up Min 3 – 13/9 Cal Bike Min 4 – 15 Double KB Swing Min 5 – 13/9 Cal Ski Rx: 44/36 Int: 36/26 Beg: 26/22
Dec 2018
A. 1 Hi Hang Clean + 1 Clean + 1 Jerk – 7 minutes to a heavy complex, then On a 75 second clock, perform 1 complex for 5 rounds B. For time: 1 Round: 800 Meter Run 21 Burpees 21 Hang Power Snatch Directly into… 2 Rounds: 400m Run 15 Burpees 15 Hang Power Snatch Directly into… 3 Rounds: 200m Run 9 Burpees 9 Hang Power Snatch 20
Nov 2018
“Sofie’s Birthday WOD” With a partner… AMRAP 20 25 Box Jump 50 Cal Ski/Bike/Row 75 Push Press 100 Wallballs Rx: 30/24, 95/65, 20/14 Int: 24/20, 80/55, 14/10 Beg: 20/16, 65/45, 12/8
Nov 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Back Squat to Box (parallel) 4 sets of 5 reps – choose a challenging weight, across B. For time, complete sets of 9-7-5 of: Deadlifts Ring Muscle-ups Rx: 275/190 Int: 225/155, C2B Pull-ups + Dips Beg: 135/95, Ring Row + Push-up
Nov 2018
4 rounds for time of: Run 800m Row 20/14 Cal 3 Rope climb 15 DB Floor Press Rx: 50/35 Int: 40/30 Beg: 30/20
Nov 2018
A. 1 Hi-Hang Snatch + 2 Overhead Squat – Work to a challenging weight and then perform 5 sets of complex B. Snatch Push Press – 3 sets of 5 reps at a challenging weight, across. C. In 90 seconds… 8 DB Clusters 8 Toes to Bar If performed within time limit move on to: In 90 seconds 10 DB Clusters 10 Toes to Bar If performed within time
Nov 2018
Complete 3 – 3 minute rounds of: Row 30/21 Cal 30/21 Push-up KB Swings – Max reps in time remaining Rest 3 minutes Rx: 70/53 Int: 53/36 Beg: 36/25 Rest 5 minutes Complete 2 – 3 minute rounds of: Bike 20/14 12 Burpee Box Jump-over Pull-ups – Max reps in time remaining Rest 3 minutes Rx: 24/20 Int: 20/16 Beg: 16/12 C. 3 supersets of: 12 Side Plank w/
Nov 2018
A. 1 Hi-Hang Clean (squat) + 2 Front Squat + 1 Split Jerk – Work to a challenging weight and then perform 5 sets of complex, resting exactly 90 seconds between sets. B. Segment Clean Deadlift (pause 1” off ground, at knee, at mid thigh, finish to top) – Perform 3 sets of 3 reps at a challenging weight, across C. For time: Ski 13/9 Cal 30 DB Push
Nov 2018
For time: Power Clean 10-9-8-7-6-5-4-3-2-1 Bar Muscle-ups 1-2-3-4-5-6-7-8-9-10 Rx: 135/95 Int: 115/80, C2B Pull-ups or Jumping BMU Beg: 95/65, Jumping Pull-ups
Nov 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Overhead Squat 1-1-1-1-1 Start at a challenging weight, and increase to a max single for the day. B. 21-15-9 reps for time of: Overhead squats Box jumps Toes to Bar Rx: 135/95, 30/24 Int: 115/80, 24/20 Beg: 95/65, 20/16
Nov 2018
4 rounds for time of: Run 400m 21 DB Squat 15 Knees to Elbows Rx: 50/35 Int: 40/25 Beg: 30/15
Nov 2018
AMRAP 20 Bike 20/14 Cal 20 H.R. Push-up 20 Pull-up Ski 30/21 Cal 30 H.R. Push-up 30 Pull-up Row 40/28 Cal 40 H.R. Push-up 40 Pull-up Max rounds of the following with time remaining… 50 Double-under 50 H.R. Push-up 50 Pull-up Score is total reps performed.
Nov 2018
A. Snatch – work up to a 1RM No more than 3 missed attempts at any one weight. B. Clean & Jerk – work up to a 1RM No more than 3 missed attempts at any one weight. C. Front Squat – work up to a 3RM
Nov 2018
U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, Texas, assigned to the 2nd Battalion, 35th Infantry Regiment, 3rd Brigade Combat Team, 25th Infantry Division, based in Schofield Barracks, Hawaii, was killed on March 15, 2012, in Kunar province, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife Shannon, son Dean, parents Bob Ben Sr. and Cecilia, brothers Eddie
Nov 2018
Today is R.E.D. Friday Wear a red shirt, in remembrance of everyone deployed A. Push Press 3×5 Use a challenging weight for all 3 sets B. EMOM 20 Min 1 – 10/6 Cal Ski Min 2 – 15 Shoulder to Overhead Min 3 – 12/8 Cal Row Min 4 – Toes to Bar – Max Reps Min 5 – Rest Score is total Toes to Bar performed. Minus 5 reps for
Nov 2018
A. Snatch 5×1 B. Snatch Pull 3×2 C. Front Squat 3×2 *Increase weights from last week if you can
Nov 2018
As many rounds as possible in 22 minutes of: 1 rope climb 20 Burpees 30 Cal Bike/Ski/Row 40 Abmat Sit-ups 50m Bear Crawl
Nov 2018
A. Clean & Jerk 5×1 B. Clean Pull 3×2 C. Back Squat 5×2 *Increase weights from last week if you can
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