| 09/01/2014 |
Kelly |
Five rounds for time of:
Run 400 meters
30 Box jump, 24 inch box
30 Wall ball shots, 20 pound ball |
30m 24s
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 4 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
|
66 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" |
18m 06s
Performed as RX |
| 07/23/2014 |
|
2 Back Squats (80% of 3RM) + 1 Max Height Box Jump, 15 x OTM |
50 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 |
11 rounds 9 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
|
27m 54s
Performed as RX |
| 07/03/2014 |
|
40 Burpee Box Jumps, 24/20" |
3m 59s
Performed as RX |
| 06/03/2014 |
|
15 Minute AMRAP:
10 Toes to Bar
10 Burpee Box Jumps, 30/24"
200 Meter Run |
4 rounds 20 reps
Performed as RX |
| 05/23/2014 |
|
Complete 2 Rounds of the following for time: (Rest 3 Minutes between rounds)
50 Double Unders
3 Strict Ring Muscle Ups
25 Box Jumps, 30/24
5 Ring Muscle Ups
15 Calorie Row
10 Bar Muscle Ups
|
16m 40s
Performed as RX |
| 04/14/2014 |
McGhee |
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box |
15 rounds 14 reps
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 |
23m 13s
Performed as RX |
| 03/27/2014 |
|
Box Jump |
49 in
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 |
4 rounds 1 reps
Performed as RX |
| 01/27/2014 |
|
Complete the following for max total reps:
5 rounds, 20 seconds at each station, 10 seconds between stations:
HR Burpees
Muscle-Ups
Box Jumps, 24/20
Chest to Bar Pull-Ups
Ring Dips
Split Jumps
Pull-Ups
Ring Push-Ups
Rest 1 Minute between rounds (technically, 1 min and 10 seconds :)
Score will be total reps
|
363 reps
Performed as RX |
| 01/22/2014 |
2014 East Coast Championships WOD 3: The Triplet |
3 Rounds for time:
15 Chest to Bar Pull-Ups
12 Lateral Burpee Box Jumps, 20
9 Back Squats, 225/145lbs
|
11m 47s
Performed as RX |
| 12/30/2013 |
|
1 Snatch Balance + 1 Overhead Squat + 1 Max Height Box Jump, On the 2-Minute x 7 sets |
195 lbs
Performed as RX |
| 12/30/2013 |
|
21-15-9 Reps for time of:
Box Jumps, 30/24
Chest to Bar Pull-Ups |
5m 13s
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"
|
434 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 |
28m 18s
Performed as RX |
| 09/17/2013 |
|
2 Deadlifts, 75% of 1Rm + 1 Max Height Box Jump, EMOM x 10 |
300 lbs
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 |
10 rounds 4 reps
Performed as RX |
| 08/25/2013 |
Filthy 50 in Reverse Order |
For time:
50 Double unders
50 Burpees
50 Wall ball shots, 20 pound ball
50 Back extensions
50 Push press, 45 pounds
50 Knees to elbows
Walking Lunge, 50 steps
50 Kettlebell swings, 1 pood
50 Jumping pull-ups
50 Box jump, 24 inch box |
24m 22s
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 |
29m 04s
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 |
275 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 |
208 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 |
25m 55s
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. |
324 reps
Performed as RX |
| 06/20/2013 |
|
Box Jump 3RM |
47 in
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)
|
8m 41s
Workout Scaled |
| 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 |
16m 31s
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
|
2 rounds 2 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.
|
31m 35s
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 |
145 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 |
8m 51s
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 |
10m 33s
Performed as RX |
| 02/14/2013 |
|
Standing Box Jump, 1RM |
51 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. |
331 reps
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 |
6 rounds 26 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 |
10m 42s
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 |
Clean 185 lbs
Split Jerk 185lbs lbs
245lb front squats 1 round, 225lbs 7 rounds lbs
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 |
185 lbs
Performed as RX |
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