| 07/24/2015 |
Long Chipper |
For time:
1,000-meter run
25 Double Dumbbell/Kettlebell ground-to-shoulders (50/35 each)
25 box jump-overs (24 / 18 inch)
25 Chest to Bar Pull-Ups
50 Wall Ball Shots, 20/14
25 Chest to Bar Pull-Ups
25 Box Jump Overs, 24/18
25 Double Dumbbell/Kettlebell ground-to-shoulders (50/35 each)
|
19m 56s
Performed as RX |
| 07/01/2015 |
|
7 Minute AMRAP:
7 Burpee Box Jumps, 24/20
7 Ring Muscle Ups
7 Front Squats, 225/145 |
2 rounds 11 reps
Performed as RX |
| 06/26/2015 |
Rocky and Bullwinkle |
Teams of 2:
10 Muscle Ups
50 Front Squats, 115/75lbs
75 Box Jumps 24/20
100 Power Snatches, 115/75lbs
75 Box Jumps 24/20
50 Front Squats 115/75lbs
10 Muscle Ups
*10 Clean and Jerks, 115/75lbs after each movement |
23m 03s
Performed as RX |
| 06/10/2015 |
CrossFit Linchpin Test 2 |
3 Rounds, for time:
5 Muscle Ups
10 Squat Cleans, 135/95lbs
20 Box Jumps, 24"/20" |
9m 03s
Performed as RX |
| 05/27/2015 |
Open Test |
20 Minute AMRAP:
50 Wall Ball Shots
50 Double Unders
40 Box Jumps, 24/20"
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Burpees
20 Cleans, 145/100lbs
20 Jerks, 145/100lbs
10 Snatches, 145/100lbs
10 Muscle Ups |
280 reps
Performed as RX |
| 04/07/2015 |
|
25 Minute AMRAP:
15/10 Plyo Push Ups
Run 50 Yards
1 (Legless) Rope Climb
10 Yard Plate Push
3 Over the Box Jumps
Run 50 Yards
*3-Person Relay |
14 rounds 7 reps
Performed as RX |
| 03/17/2015 |
|
2 Front Squats + 5 Box Jumps |
245 lbs
Performed as RX |
| 03/17/2015 |
|
With a partner, alternate every 30 seconds, and complete:
10 Rope Climbs
100 Box Jumps, 24/20
80 Toes to Bar
60 Bar Facing Burpees
40 Sumo Deadlift High Pulls, 95/65lbs
10 Rope Climbs |
15m 07s
Performed as RX |
| 02/28/2015 |
|
5 rounds for time:
20 Yards of Handstand Walk
10 Box Jumps, 30/24
10 Lateral Burpee Box Overs, 20
|
16m 34s
Performed as RX |
| 02/23/2015 |
|
2 RFT:
25 Box Jumps, 24/20
20 C2B
15 Strict HSPU
10 Squat Snatch, 135/95 |
9m 05s
Performed as RX |
| 02/17/2015 |
|
Teams of 2 complete AMRAP 20 of:
100 WB
100 DU
80 Box Jumps, 24/20
80 TTB
60 C2B
60 Burpees
40 Cleans, 145/100
40 Jerks, 145/100
20 Snatch, 145/100
20 MU |
502 reps
Performed as RX |
| 01/28/2015 |
|
A.
2-Minute AMRAP: Air Squats
-Rest 1 Minute-
B.
4-Minute AMRAP:
5 Muscle Ups
10 Power Cleans, 155/105lbs
-Rest 2 Minutes-
C.
6-Minute AMRAP:
10 Wall Ball Shots, 20/14
20 Box Jumps, 24/20"
-Rest 3 Minutes-
D.
8-Minute AMRAP:
15 Bench Press, 155/85
30 KB/DB Alt. 1-Arm Snatch, 1.5/1* |
311 reps
Performed as RX |
| 01/20/2015 |
|
C.
Teams of 2:
30 Lateral Box Jump Overs (20)
30 Snatches (155/95)
30 Lateral Box Jump Overs (20)
30 Chest to Bar Pull-Ups
30 Lateral Box Jump Overs (20)
30 Shoulder to Overhead (155/95)
30 Lateral Box Jump Overs (20)
30 Toes to Bar
*Share reps as needed |
10m 40s
Performed as RX |
| 01/16/2015 |
Kelly |
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball |
26m 22s
Performed as RX |
| 12/31/2014 |
Filthy Fifty |
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders |
22m 31s
Performed as RX |
| 12/05/2014 |
|
21-15-9 reps for time of:
Kettlebell Swing, 2/1.5/1
Box Jumps, 24/20"
Wall Ball Shots, 20/14lbs |
6m 02s
Performed as RX |
| 11/24/2014 |
Christine |
3 rounds for time of:
500m row
12 Bodyweight Deadlifts
21 Box Jumps |
10m 47s
Performed as RX |
| 11/17/2014 |
|
20 Minute AMRAP:
50 Wall Ball Shots
50 Double Unders
40 Box Jumps, 24/20"
40 Toes to Bar
30 Chest to Bar Pull-Ups
30 Bar Facing Burpees
20 Cleans, 145/100lbs
20 Jerks, 145/100lbs
10 Snatches, 145/100lbs
10 Muscle Ups |
291 reps
Performed as RX |
| 11/11/2014 |
3 Wise Men |
4 Minute AMRAP:
5 Hang Squat Snatches
10 Bar Facing Burpees
Rest 2 Minutes
4 Minute AMRAP:
10 Power Cleans
20 Pull-Ups
Rest 2 Minutes
15 Box Jump Overs
30 Wall Ball Shots |
160 reps
Performed as RX |
| 10/31/2014 |
|
20 Minute AMRAP, with a partner, alternating rounds:
1 Straddle Rope Climb
5 Bar Muscle Ups
10 KB Snatch + OH Lunge, 2/1.5
15 Box Jumps, 30/24" |
7 rounds 5 reps
Performed as RX |
| 10/21/2014 |
|
Teams of 2 complete:
(1 athlete works at a time, split the reps up in anyway):
40-30-20-10 of:
Kettlebell Snatch, 1.5/1 pood
Box Jump Overs, 24/20
Immediately followed by:
40-30-20-10 of:
Overhead Squats, 95/65
Toes to Bar (Scale: AbMat Sit-Ups for this one)
Immediately followed by:
40-30-20-10 of:
Wall Balls, 20/14
Burpees
|
24m 18s
Performed as RX |
| 09/30/2014 |
|
Partner WOD, where one partner completes one round, then the other partner completes the same round. If both partners finish all 3 rounds, start back with round 1.
20 Minute AMRAP:
Round 1:
20 Pistols (20 High Step Ups)
5 Bar Muscle Ups (10 Chest to Bar Pull-Ups)
10 Overhead Squats, 115/75lbs
Round 2:
20 Box Jumps, 30/24
5 Ring Muscle Ups (10 Chest to Ring Pull-Ups)
10 Overhead Squats, 115/75lbs
Round 3:
20 Calorie Row
5 Burpee Ring Muscle Ups (10 Burpee Chest to Ring Pull-Ups)
10 Overhead Squats, 115/75lbs |
5 rounds 0 reps
Performed as RX |
| 09/23/2014 |
|
10 Minute AMRAP:
30/24" Box Jump, 20 reps
5 Muscle Ups or 10 Chest to Bar
24/20" Box Jump, 30 reps
5 Muscle Ups or 10 Chest to Bar
20/16" Box Jump, 40 reps
5 Muscle Ups or 10 Chest to Bar
-repeat |
1 rounds 59 reps
Performed as RX |
| 09/09/2014 |
Fight Gone Bad |
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
299 reps
Performed as RX |
| 08/11/2014 |
Cory |
20 Minutes:
8 Burpee Pull-Ups
11 Handstand Push-Ups
1 Snatch, 185/115lbs
9 Burpee Box Jumps, 30/24"
9 Muscle Ups
1 Clean and Jerk, 225/155lbs |
2 rounds 16 reps
Performed as RX |
| 08/06/2014 |
31 Heroes |
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")
This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. |
6 rounds 7 reps
Performed as RX |
| 08/04/2014 |
|
There are 10 work intervals. Each work interval has a 2 min cap, followed by 2 minutes of rest. Start with #1 and end with #10 your score is the max reps of each interval.
1. 250M Row
10 Thrusters (135/95)
Max Rep Pull Ups
2.) 2 Rounds Of Cindy
Max Rep Clean and Jerk 135/95
3.) 20 Burpees
Max Rep OH Squats 135/95
4.) 12 Squat Cleans 135/95
Max Rep HSPU
5.) Max Rep Squat Snatch 135/95
6.) 400M Run
Max Rep Hang Power Clean 135/95
7.) 15 Front Squats 135/95
Max Reps Muscle Ups
8.) 50 Air Squats
Max Rep Jerks 135/95
9.) 50 Box Jumps 20
Max Rep Deadlift 135/95
10.) 25 K2E
Max Hang Power Snatch 135/95
|
69 reps
Performed as RX |
| 07/29/2014 |
|
With a partner, for time:
100 Calorie Row
100 GHD Sit-Ups
100 Wall Ball Shots, 20/14lbs
100 Box Jump Overs, 24/20" |
11m 07s
Performed as RX |
| 07/23/2014 |
|
2 Back Squats (80% of 3RM) + 1 Max Height Box Jump, 15 x OTM |
41 in
Performed as RX |
| 07/18/2014 |
|
20 Minute AMRAP:
3 Power Cleans, 185/125lbs
6 Strict Ring Dips
9 Box Jumps, 30/24"
27 Double Unders |
10 rounds 12 reps
Performed as RX |
| 07/10/2014 |
Rocky and Bullwinkle |
Teams of 2:
10 Muscle Ups (Ring or Bar) (Scale: 2xC2B)
50 Front Squats, 115/75lbs
75 Box Jumps 24/20
100 Power Snatches, 115/75lbs
75 Box Jumps 24/20
50 Front Squats 115/75lbs
10 Muscle Ups (Ring or Bar) (Scale: 2xC2B)
*10 Clean and Jerks, 115/75lbs after each movement
|
28m 42s
Performed as RX |
| 06/19/2014 |
|
Teams of 3:
100 DB Snatches, 50/30#
100 Box Jump Overs, 24/20"
100 Pull-Ups
100 Toes to Bar
100 Pull-Ups
100 Box Jump Overs, 24/20"
100 DB Snatches, 50/30# |
21m 50s
Performed as RX |
| 06/12/2014 |
|
1-2-3-4-5 minute AMRAPs, Rest 1 Minute between rounds. Each round begins with Wall Balls.
20 Wall Ball Shots, 20/14lbs
20 Toes to Bar
20 HR Push-Ups
20 Chest to Bar Pull-Ups
20 Box Jumps, 30/24 |
310 reps
Performed as RX |
| 06/03/2014 |
|
15 Minute AMRAP:
10 Toes to Bar
10 Burpee Box Jumps, 30/24"
200 Meter Run |
6 rounds 0 reps
Performed as RX |
| 05/09/2014 |
|
50 Calorie Row
50 Box Jump Overs, 24/18"
50 Deadlifts, 180/120lbs
50 Wall Ball Shots
50 Ring Dips
50 Wall Ball Shots
50 Deadlifts, 180/120lbs
50 Box Jump Overs, 24/18"
50 Calorie Row |
31m 48s
Performed as RX |
| 04/04/2014 |
Filthy Fifty |
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders |
21m 34s
Performed as RX |
| 03/27/2014 |
|
Box Jump |
42 in
Performed as RX |
| 03/14/2014 |
CrossFit Open 14.3 |
Workout 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
15 deadlifts, 185 / 135 lb.
15 box jumps, 24 / 20 inch
20 deadlifts, 225 / 155 lb.
15 box jumps, 24 / 20 inch
25 deadlifts, 275 / 185 lb.
15 box jumps, 24 / 20 inch
30 deadlifts, 315 / 205 lb.
15 box jumps, 24 / 20 inch
35 deadlifts, 365 / 225 lb.
15 box jumps, 24 / 20 inch |
134 reps
Performed as RX |
| 03/10/2014 |
|
5 Rounds, each for time: (Start a new round, every 6 minutes)
Run 400 Meters
20 Wall Ball Shots, 20/14lbs
15 Box Jumps, 24/20"
10 Deadlifts, 185/125lbs
5 Muscle Ups |
24m 44s
Performed as RX |
| 03/03/2014 |
|
5 x 3 Min AMRAP's (1 min rest between cycles)
3 Overhead Squats, 135/95lbs
6 Box Jumps, 24/20"
9 Toes to Bar |
12 rounds 38 reps
Performed as RX |
| 02/26/2014 |
|
100 Double Unders
50 Box Jumps, 24/20"
40 Burpees
30 Calorie Row
20 Chest to Bar Pull-Ups
10 Muscle Ups |
12m 05s
Performed as RX |
| 02/21/2014 |
Roy |
Five rounds for time of:
225 pound Deadlift, 15 reps
20 Box jumps, 24 inch box
25 Pull-ups |
18m 25s
Performed as RX |
| 02/19/2014 |
|
Low (20 or less) Box Jumps, 10 Minutes (:20 Work/:40 Rest),
|
152 reps
Performed as RX |
| 02/15/2014 |
Kelly |
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball |
28m 35s
Performed as RX |
| 01/28/2014 |
|
12 Minute AMRAP:
5 Strict Handstand Push Ups
10 Box Jumps, 24/20
15 Wall Ball Shots, 20/14lbs |
6 rounds 13 reps
Performed as RX |
| 01/14/2014 |
TK |
Complete as many rounds as possible in 20 minutes of:
8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood |
9 rounds 9 reps
Performed as RX |
| 12/30/2013 |
|
21-15-9 Reps for time of:
Box Jumps, 30/24
Chest to Bar Pull-Ups |
4m 23s
Performed as RX |
| 12/30/2013 |
|
1 Snatch Balance + 1 Overhead Squat + 1 Max Height Box Jump, On the 2-Minute x 7 sets |
135-145-165-175-185(f)-165-165 lbs
Performed as RX |
| 12/24/2013 |
12 Days of Christmas (CrossFit Outlaw Version) |
1 Clean and Jerk, 225/150
2 Muscle Ups
3 Box Jumps, 36/30"
4 Hang Squat Snatch, 115/75lbs
5 Bar Facing Burpees
6 Push Press, 115/75lbs
7 Pistols
8 Toes to Bar
9 Wall Ball Shots, 20/14lbs
10 Chest to Bar
11 Handstand Push Ups
12 Front Squats, 225/150lbs (no racks) |
47m 37s
Performed as RX |
| 12/20/2013 |
|
Complete the following couplet for time:
20-18-16-14-12-10-8-6-4-2 reps of Alternating Arm KB Swing, 1.5/1 Pood (switch arms in the air)
1-2-3-4-5-6-7-8-9-10 reps of Burpee Box Jump, 30/24 |
9m 25s
Performed as RX |
| 12/11/2013 |
Fight Gone Bad |
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
318 reps
Performed as RX |
| 11/27/2013 |
|
AMRAP: 30 seconds at each station. 30 seconds rest between stations.
Complete 5 Rounds of:
Wall Climbs + Push Ups
Pistols, Alternating Legs (Scale with a Box or Bulgarian Squats)
Double Unders
Ring Muscle Ups (Scale with Bar MU, Chest to Bar Pull-Ups, or Ring Rows)
Box Jumps, 30/24"
|
445 reps
Performed as RX |
| 11/23/2013 |
|
15 Minutes, EMOM, 2 Back Squats (65-75%) + 1 Max Height Box Jump |
285 lbs
Performed as RX |
| 11/12/2013 |
HOA5, WOD 5 |
12 min amrap (with partner):
11 minutes of:
8 DB/KB Snatch, 2/1.5 pood
6 Box Jumps, 30/24"
2 ring MU
Minute 12: mu amrap |
171 reps
Performed as RX |
| 11/09/2013 |
Morrison |
50-40-30-20 and 10 rep rounds of:
Wall ball shots, 20 pound ball
Box jump, 24 inch box
Kettlebell swings, 1.5 pood |
27m 09s
Performed as RX |
| 11/01/2013 |
|
20 Minute AMRAP: (Teams of 4)
Run 200 Meters
KB Snatch* 2/1.5 pood
Box Jumps, 24/20
Rings Muscle Ups (2 Bar MU or 2 Pull-Ups and 2 Dips will equal 1 Rings MU) |
640 reps
Performed as RX |
| 10/19/2013 |
|
Box Jump, 1 rm |
42 in
Performed as RX |
| 10/07/2013 |
|
10 minute amrap:
75 Double Unders
50 Box Jumps, 24/20"
25 Shoulder to Overhead, 105/65lbs |
2 rounds 4 reps
Performed as RX |
| 09/25/2013 |
2013 CrossFit Games Regional Event 5 |
21-15-9 reps for time of:
315 pound Deadlift
30" Box jump |
8m 07s
Performed as RX |
| 09/10/2013 |
Kelly |
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball |
29m 27s
Performed as RX |
| 09/05/2013 |
|
205/135lb Front Squat, 20 Reps
30 Box Jumps, 30/24
40 KB Swings, 1.5/1 Pood
50 Wall Ball Shots |
11m 48s
Performed as RX |
| 08/26/2013 |
Falkel |
Complete as many rounds as possible in 25 minutes of:
8 Handstand push-ups
8 Box jump, 30 inch box
15 foot Rope climb, 1 ascent |
14 rounds 16 reps
Performed as RX |
| 08/13/2013 |
31 Heroes |
AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24")
This is a Partner WOD. Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off. |
5 rounds 7 reps
Performed as RX |
| 07/23/2013 |
|
5 Rounds, each for time of:
30 Wall Ball Shots, 20/14lbs
20 Box Jumps, 30/24"
10 Chest to Bar
Rest 2 Minutes |
24m 07s
Performed as RX |
| 07/22/2013 |
|
High Bar Back Squat Cluster Sets 3-2-1 (Add 10lbs to last week)
Rest 3-5 Minutes
During 3-5 min rest period, perform 5 seated box jump (use a box so when seated your thighs are 1" above parallel) - you can increase the height if you complete all 5 jumps. |
315...2 misses on 2nd set, dropped down to 275 for 3rd set lbs
Performed as RX |
| 07/15/2013 |
|
High Bar Back Squat Clusters: (use 10 more pounds than last week)
3 Sets of: 3-2-1 reps*
Rest 3-5 Minutes after all 6 reps are completed.
During 3-5 min rest period, perform 10 Single Leg Box Jumps (5 RT/ 5 LT) 12-24"
|
320 lbs
Performed as RX |
| 07/08/2013 |
|
High Bar Back Squat Clusters:
3 Sets of: 3-2-1 reps*
Rest 3-5 Minutes after all 6 reps are completed.
During 3-5 min rest period, perform 10 Single Leg Box Jumps (5 RT/ 5 LT) 12-24 |
310 lbs
Performed as RX |
| 07/06/2013 |
Hope |
Three rounds of:
Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups
"Hope" has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep |
232 reps
Performed as RX |
| 07/01/2013 |
Filthy Fifty |
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders |
27m 46s
Performed as RX |
| 06/27/2013 |
Fight Gone Bad |
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20" box (Reps)
Push-press, 75 pounds (Reps)
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of "rotate", the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point. |
333 reps
Performed as RX |
| 06/20/2013 |
|
Box Jump 3RM |
40 in
Performed as RX |
| 06/08/2013 |
|
Complete as many rounds as possible in 3 Minutes of:
3 Power Cleans, 155/105lbs
6 Box Jumps, 30/24
9 Push Ups
Complete 5 Cycles. Rest 1 Minute between Cycles.
|
15 rounds 9 reps
Performed as RX |
| 05/29/2013 |
Lumberjack 20 |
20 Deadlifts (275lbs)
Run 400m
20 KB swings (2pood)
Run 400m
20 Overhead Squats (115lbs)
Run 400m
20 Burpees
Run 400m
20 Pullups (Chest to Bar)
Run 400m
20 Box jumps (24")
Run 400m
20 DB Squat Cleans (45lbs each)
Run 400m |
29m 23s
Performed as RX |
| 05/16/2013 |
2013 Regional Individual Event 5 |
21-15-9 reps for time of:
Deadlift (315 / 205 lbs)
Box jump (30 / 24 inch)
|
10m 02s
Performed as RX |
| 05/03/2013 |
|
For time:
100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats, 65 pounds
25 L-pull-ups
50 Sit-ups |
18m 16s
Performed as RX |
| 04/25/2013 |
Kelly |
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball |
27m 52s
Performed as RX |
| 04/18/2013 |
|
8 Minutes:
Row 1000 Meters
With Remaining time AMRAP
1+1, 2+2, 3+3
Muscle Ups (If you cant do MU, you will do equal number of Chest to bar or Ring Rows and Push-ups)
Box Jumps 30/24
|
3 rounds 0 reps
Performed as RX |
| 04/09/2013 |
Wicked Wicker |
WOD 1
3 sets of 6 Hang Power Snatch for the highest total work load possible (add up each successful rep. To begin each set, you must first stand up fully with the bar. After that, if you drop the bar below the knees at any point, the set is over. Only the made reps will count.
As soon as the bar hits the floor begin...
WOD 2
3 Rounds:
Run 600 Meters
4 Ring Muscle Ups (Scale options: 4 Bar Muscle Ups/ 8 Chest to Bar or 12 Reg Pull-Ups and 8 Ring Dips or 12 Bar Dips)
9 Burpees
1 Rope Climb in Straddle Position (Scale options: 3 Rope Climbs using legs or 6 Lying to Standings)
9 Deadlifts, 315/215lbs
7 Box Jumps, 30/24"
7 Wall Ball Shots, 20/14lb
* WOD 1 and 2 will have 1 continuously running clock. But the events will be scored and placed separately.
**The run will consist of running around the block north of the gym 1.5 times. On the second time around, you will turn south and run through the alley back to the gym.
|
21m 15s
Performed as RX |
| 04/02/2013 |
Hope |
Three rounds of:
Burpee Box Jumps, 30"/24"
Rope Climb
Kettlebell Swing, 2/1.5pood
Handstand Push-Ups w/ hands on DB's
Chest to bar Pull-ups
This workout has the same format as Fight Gone Bad
In this workout you move from each of five stations after a minute
This is a five-minute round from which a one-minute break is allowed before repeating
The clock does not reset or stop between exercises
On call of "rotate," the athlete/s must move to next station immediately for good score
One point is given for each rep |
167 reps
Performed as RX |
| 03/12/2013 |
|
21-15-9 Reps for time of:
Box Jumps, 24/20"
Wall Ball Shots, 20/14lbs
Toes to Bar
*Begin each round with 50 Double Unders |
10m 06s
Performed as RX |
| 03/02/2013 |
2013 OC Showdown Event 6 |
25 deadlifts 315/225lbs
30 thrusters 115/75lbs
30 box jump overs, 24/20" both feet touch top
30 KB swings 2/1.5 pood
30 Cal Row
30 HSPUs
10 burpee muscle ups or 10 Burpee to 3 Chest to Bar Pull-ups + 30 Dips/Push Ups
50m OH Walking Lunge 45/35lb plate
50m run
100 Double Unders
200m run
10 burpees over rower |
32m 29s
Performed as RX |
| 02/19/2013 |
|
For time, complete:
35 Double Unders
21 Handstand Push Ups
30" Box Jumps, 5 Reps
21 Pull-Ups
35 Kettlebell Swings, 35lbs
15 Handstand Push Ups
30" Box Jumps, 5 Reps
15 Pull Ups
35 Wall Ball Shots, 20/14lb
9 Handstand Push Ups
30" Box Jumps, 5 Reps
9 Pull-Ups |
12m 21s
Performed as RX |
| 02/14/2013 |
|
Standing Box Jump, 1RM |
40 in
Performed as RX |
| 02/01/2013 |
CrossFit Games Open 12.3 |
Complete as many rounds and reps as possible in 18 minutes of:
15 Box jumps (M 24" box / F 20" box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar |
7 rounds 17 reps
Performed as RX |
| 12/21/2012 |
Victoria |
"Victoria"
5 Rounds for time of:
10 Thrusters, 95/65lbs
14 Box Jumps, 24/20"
12 SDHP, 95/65lbs
12 Burpees
27 KB Swings, 1.5/1pood |
25m 05s
Performed as RX |
| 12/15/2012 |
Filthy Fifty |
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions (Good Mornings)
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders |
24m 24s
Performed as RX |
| 12/07/2012 |
|
Clean from just above the knees (stop lift), 7x1, rest 45 sec
Split Jerk, 2 reps EMOM for 5 minutes, (12 reps)
8 rounds of
2 Front Squats, @ 90% of best 5 rep on 121203
5 Box Jumps, 30"/24"
rest 2-3 minutes |
195
lbs
185
lbs
255 lbs
Performed as RX |
Like TrackMyPR on facebook