| 03/27/2014 |
|
Box Jump |
39.00 mi
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 |
12m 27s
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 |
6 rounds 7 reps
Workout Scaled |
| 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. |
4 rounds 9 reps
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 |
145 lbs
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 |
39m 55s
Workout Scaled |
| 06/20/2013 |
|
Box Jump 3RM |
35 in
Performed as RX |
| 03/02/2013 |
2013 OC Showdown Event 6 |
25 deadlifts 315/225lbs (135)
30 thrusters 115/75lbs (65)
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 1
50m OH Walking Lunge 45/35lb plate
50m run
100 Double Unders (300 singles)
200m run
10 burpees over rower |
37m 35s
Workout Scaled |
| 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 |
18m 57s
Workout Scaled |
| 02/14/2013 |
|
Standing Box Jump, 1RM |
39 in
Performed as RX |
| 02/05/2013 |
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. |
225 reps
Performed as RX |
| 01/14/2013 |
|
21-15-9 reps of:
Burpee Box Jumps, 30/24"
Toes to Bar
*Begin each round with 95/65lb barbell overhead carry 40 yards |
11m 30s
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 |
33m 05s
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 |
135# Front squat wod lbs
Performed as RX |
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