WOD 010114

WOD 010114

Happy New Year!!

3 Rounds for time:

30m Burpee Broad Jumps
15 Squats
15 Sit-ups

Post times to comments.

WOD 123113

WOD 123113

Strength:  Handstand Push-ups 3-3-3-3-3

For time:

50 Double Unders or 150 Singles
25 Walking OH Lunges
20 Toes 2 Bar
15 HR Push-ups
10 Wall Balls
5 Squat Cleans
10 Wall Balls
15 HR Push-ups
20 Toes 2 Bar
25 Walking OH Lunges
50 Du's or 150 Singles

Post times to comments.  Cash Out:  50 sledge hammer strikes (25 each arm)

WOD 123013

WOD 123013

For time:

10 Push Press, 2 Pull-ups
9 Push Press, 4 Pull-ups
8 Push Press, 6 Pull-ups
7 Push Press, 8 Pull-ups
6 Push Press, 10 Pull-ups
5 Push Press, 12 Pull-ups
4 Push Press, 14 Pull-ups
3 Push Press, 16 Pull-ups
2 Push Press, 18 Pull-ups
1 Push Press, 20 Pull-ups

Post times to comments.  Weighted planks (:45 on/:45 off)

WOD 122913

WOD 122913

4 rounds for  time:

400m run
20 burpees

Post times to comments..

WOD 122813

WOD 122813

Strength:  Front Squats 3-3-3-3-3

21-15-9 for time:

Goblet Squats
Strict Pull-ups
Sit-ups

Post times to comments  Cash Out:  50 Ring Rows for time

WOD 122713

WOD 122713

Strength:  Strict Pull-ups 5-5-5-5-5

AMRAP in 10 min:

5 Deadlifts
10 Bar facing burpees
15 Wallballs

Post rounds to comments.  Cash Out:  800m Run

WOD 122613

WOD 122613

Strength: Deadlifts 3-3-3-3-3

3 Rounds for time: 
7 Clean and Jerks
7 Burpee Box Jumps

Post times to comments.  Cash Out:  100m sprint x 4

WOD 122413

WOD 122413

3 Rounds for time: 

10x Burpees
20x Box jumps (24/20 inch)
30x Squats
40x Push-ups
50x Walking lunges

Post times to comments.

WOD 122313

WOD 122313

"12 Days of Christmas"

After completing the first movement go back to 1 and begin again adding a new movement each round. There are 12 total rounds with one new movement being added each round.  The WOD is complete when the 12 Thrusters are completed.

For time:

- 1 Clean (95/135)
- 2 Hand Stand Push Ups
- 3 Front Squats (95/135)
- 4 Sumo DeadLift High-Pull (95/135)
- 5 CTB Pull Ups
- 6 Box Jumps (20/24)
- 7 Burpees
- 8 Push Ups
- 9 Wall Balls (14/20)
- 10 Kettle Bell Swings
- 11 Deadlifts (95/135)
- 12 Thrusters (95/135)

Post times to comments.

WOD 122213

WOD 122213

AMRAP in 12 min:

10 Pull-ups
20 OH Lunges

Post rounds to comments.

 

WOD 122113

WOD 122113

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 min:

5 Deadlifts
10 HR Push-ups
15 Squats

Post rounds to comments.

WOD 121913

WOD 121913

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

400m Run
20 Pull-ups
15 Burpees (hands must touch a pull-up bar overhead on each rep)

Post times to comments.  Cash Out:  Weighted Planks 1:00 on/ 1:00 off x 3

WOD 121813

WOD 121813

Strength:  Floor Press 5-5-5-5-5

21-15-9 reps for time:

Front Squat
Jumping Pull-ups
400m Run (between each round, so 3 total runs)

Post times to comments.  Flutter Kicks :45 on/ :45 off x 2

WOD 121713

WOD 121713

Strength:  Front Squat 3-3-3-3-3

"Wittman"

Seven rounds for time of:

Kettlebell swings, 15 reps
95 pound Power clean, 15 reps
15 Box jumps, 24" box

Post times to comments.  U.S. Army Sergeant Jeremiah Wittman, 26, of Darby, Montana, assigned to the 1st Battalion, 12th Infantry Regiment, 4th Brigade Combat Team, 4th Infantry Division, based out of Fort Carson, Colorado, was killed on February 13, 2010, when insurgents attacked his unit with a roadside bomb in Zhari province, Afghanistan. He is survived by his daughters Miah and Ariauna, wife Karyn, siblings Robert H., Charity, Jenell, and Natasha, father Robert, and mother Cynthia Church.

WOD 121513

WOD 121513

3 Rounds for time:

50 squats
20 HR Push-ups
12 Pull-ups
6 Burpee Broad Jumps

Post times to comments.

WOD121413

WOD121413

4 Rounds for time:

5 Handstand push-ups or Shoulder Press
10 Thrusters
10 Hang Power Cleans

Post times to comments.

WOD 121213

WOD 121213

Strength:  Ring Rows 7-7-7-7-7

3 Rounds for time:

9 Deadlift
15 Wall balls
12 Fingertip Push-ups

Post times to comments.  Cash Out:  Max Effort Sit-ups in 1 min, rest 1 min and then Max Effort Squats in 1 min.

WOD 121113

WOD 121113

Strength:  Front Squat 3-3-3-3-3

AMRAP in 12 min:

25 KB Swings
10 OH Squats
5 Chest to Bar Pull-ups

Post rounds to comments.  Cash Out:  500m row for time

WOD 120913

WOD 120913

Strength:  Weighted Push-ups

3 Rounds for time:

50 DU's or 50 Tuck Jumps
25 Wall Balls
20 Burpees
15 Push Press

Post times to comments.  Flutter Kicks :45 on :45 off x 2

WOD 120713

WOD 120713

3 Rounds for time:

40 Walking Lunges
30 Sit-ups
20 Push-ups
10 Burpees

Post times to comments.

WOD 120613

WOD 120613

3 Rounds for time: 

50 Burpees
25 Sit-ups
50 Air Squats

15 min time cap.  Post times to comments.

WOD 120513

WOD 120513

Strength:  20 Handstand Push-ups

6 Rounds for time:

6 Burpee Box Jumps
12 Pull-ups
6 Deadlifts

Post times to comments.  Cash Out:  ME Push-ups x 2

WOD 120413

WOD 120413

Strength:  Deadlift 1x5 60% of max, 1x4 70%, 3x3 80%

For time:

1 Power Clean
10 Strict Pull-ups
2 Power Cleans
9 Strict Pull-ups
3 Power Cleans
8 Strict Pull-ups
...

Post times to comments.  Cash Out:  800m Run for time.

WOD 120313

WOD 120313

Strength:  Bench Press or Floor Press 5-5-5-5-5

21-15-9 for time:

Push Jerk
Box Jumps
KB Swings

Post times to comments.  Cash Out:  100m sprint x 4

WOD 120213

WOD 120213

Strength:  EMOM for 10 min:

Even - 5 Back Squats
Odd - 5 Burpee Pull-ups

AMRAP in 10 min:

7 Ring Rows
14 Jumping Lunges
21 HR Push-ups

Post rounds to comments.  Cash Out:  Max Effort flutter kicks for time x 2

WOD 120113

WOD 120113

5 Rounds  for time:
200m  run
15 Burpees
50 Sledge Strikes (25 Ea arm)

Post times to comments.

WOD 113013

WOD 113013

3 Rounds for time:

400m run
10 Burpee Pull-ups
20 Walking Lunge Steps
30 Push-ups
40 Squats
50 Double Unders (150 singles)

Post times to comments.

WOD 112913

WOD 112913

Strength:   Push Press 3-3-3-3-3

AMRAP in 15 min:

5  Handstand  Push-ups
10 Jumping  Lunges
15  Wall Balls

Post rounds to comments.  Cash Out:  Weighted Plank 1:00 x  3 with rest as needed  between rounds.

WOD 112813

WOD 112813

Tabata This:

Push-ups
Squats
Sit-ups
Burpees

:20 on/ :10 off x 8 per exercise with 1 min rest before moving to the next movement.  Happy Thanksgiving!

WOD 112713

WOD 112713

Strength:  Deadlift 2-2-2-2-2

AMRAP in 15 min:

5 Tire Flip Jump Through
10 Ring Dips
15 Wall Balls
20 KB Swings

Post rounds to comments.  Tire Flip Jump Through:  Flip the tire and then jump into the middle of the tire and then over again to the other side of the tire for one rep.  Cash Out:  250m row sprint x 4

WOD 112613

WOD 112613

Strength:  Back Squat 3-3-3-3-3

10-1 reps for time:

OH Squats
Lateral Burpees
Pull-ups

Post times to comments.  Cash Out:  750m Row

WOD 112513

WOD 112513

Strength:  Handstand Push-ups 5-5-5-5-5

4 Rounds for time:

40 Air Squats
30 Sit-ups
20 Push-ups
10 Tuck Jumps

Post times to comments.  This workout can be done at home in case you can't make it to the gym tomorrow.  Cash-out:  Hollow Hold (:30 on/:30 off) x 4

 

 

 

WOD 112313

WOD 112313

21-15-9

Pull-ups
Front Squat

Post times to comments.

WOD 112213

WOD 112213

Strength:  Death by Strict Pull-ups (no kipping)
1 pull-up in the first minute, 2 in the 2nd minutes...until you are unable to complete the number of reps in the minute

AMRAP in 15 min:

9 Deadlift
12 Push-ups (HR)
15 Box Jumps

Post rounds to comments.  Cash Out:  Max distance farmers carry x 2

WOD 112113

WOD 112113

Strength:  Back Squat 5-5-5-5-5

AMRAP in 15 Min:

9 Push Press
12 T2B
15 Wall Balls

Post rounds to comments.  Cash Out:  Flutter Kicks (:30 on/ :30 off ) x 4

WOD 111913

WOD 111913

3 Rounds for time:

400m Run
50 Squats
40 Push-ups
30 Jumping Lunges
20 Pull-ups
10 Burpees

Post times to comments.

                              Sgt Kemp getting up the rope during the "On Ramp" class

 

WOD 111813

WOD 111813

AMRAP in 10 min:

50 Sit-ups
20 Burpees

Post rounds to comments.

WOD 111613

WOD 111613

For time:

5k Run (3.1 miles)

Post times to comments. 12:37 (World Record ) is the time to beat.

WOD 111513

WOD 111513

3 Rounds for time:

40 Walking Lunge Steps
30 Sit-ups
20 Push-ups
10 Burpees

Post times to comments.

WOD 111413

WOD 111413

Strength:  Handstand Push-ups 5-5-5-5-5

4 Rounds for time:

8 Front Squats
12 Pull-ups
16 KB Swings
400m Run

Post times to comments.  Cash Out:  1:00 L-Hang

WOD 111313

WOD 111313

Strength: Strict Pull-ups 5-5-5-5-5

"Karen"

For time:

150 Wall Balls

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off)

WOD 111213

WOD 111213

Strength:  EMOTM  for 10 min:  3 Clean and Jerks

3 Rounds for time:

200m Run
15 KB Swings
10 Box Jumps
5 Pull-ups

Post times to comments.  Cash Out:  100 Jumping Squats for time.

WOD 111113

WOD 111113

Strength:  Deadlift

For time:

41 Plyo Push-ups (feet in rings and hands on the ground)
41 Overhead Sit-ups
41Pull-ups
41 Bench Press or floor press
41 KB Swings
41 Push Press
400m Run

Post times to comments.  Cash Out:  Max rep ring dips

WOD 110913

WOD 110913


400m run then:
4-8-16-32-64 reps of:

Squats
Push-ups

finish with a 400m run.

Post times to comments.

WOD 110813

WOD 110813

Strength:  Back Squat 3-3-3-3-3

AMRAP in 12 Min:

10 Ring Dips or Tire Dips
10 Push Press

**Every 2 min you will perform a farmers carry down and back the length of the gym. **

Post times to comments.  Cash Out:  800m run for time.

WOD 110713

WOD 110713

Strength:  Push Press 3-3-3-3-3

3 Rounds for time:

200m run
15 KB Sumo Deadlift High-pulls
15 Goblet Squats
15 Handstand Push-ups or Shoulder Press

Post times to comments.  Cash Out:  100 Sledge Swings

WOD 110613

WOD 110613

Strength:  Deadlift 5 reps EMOTM for 8 min

3 Rounds for time:

12 Box Jumps
12 HR Push-ups
12 OH Squats

Post times to comments.  Cash Out:  Weighted Planks (1:00 x 3)

WOD 110513

WOD 110513

Skill:  10 minutes to complete 4 rounds of:

2 TGU's*
2 Rope Climbs

* One left arm/ one right arm

5 Rounds for time (20 min time cap):

25 Walking OH Lunge steps
21 KB Swings

Post times to comments.  Cash Out:  500m Row for time

WOD 110413

WOD 110413

Strength:  Back Squat 3-3-3-3-3

AMRAP in 10 min:

1,2,3,4....reps of
Cleans
Burpee Box Jumps

Rest 5 minutes then:

10 to 1 reps for time of:

Thrusters
Pull-ups

Post rounds and times to comments.  Cash Out:  Stretch

WOD 110313

WOD 110313

10-1 reps for time:

Power Cleans
Box Jumps

Post times to comments.

WOD 110213

WOD 110213

Strength:  Clean and Jerk 2-2-2-2-2

4 Rounds for time:

20 Wall Balls
20 DU's (60 singles)
200m Run

Post times to comments. 

WOD 103113

WOD 103113

Strength:  Push Jerk 2-2-2-2-2

5 Rounds for time:

7 Pull-ups
9 Front Squats
11 Sit-ups

Post times to comments.  Cash Out:  Max Box Jumps in 1:00

WOD 103013

103013

Strength:  Back Squat 3-3-3-3-3

AMRAP in 15 min:

15 Box Jumps
12 Push Press
9 Toes to Bar

Post rounds to comments.  Cash Out:  Max rep ring dips x 2

WOD 102913

WOD 102913

Strength:  OH Squats 3-3-3-3-3 (Keep weight the same for all reps)

21-15-9 for time:

Deadlift
Wall Balls
Lateral Burpees

Post times to comments.  Cash Out:  Med Ball hand off

WOD 102813

WOD 102813

Skill:  Handstand Push-ups 3-3-3-3-3

For time:

800m run
25 Wall Balls
25 SDHP
25 Pull-ups
25 Box Jumps
25 Ring Dips
25 Sit-ups
800m Run

Post times to comments.  Cash Out:  Hollow Holds (:30 on/:30 off) x 3

WOD 102513

WOD 102513

Strength:  Cleans 3-3-3-3-3

5 Rounds for time:

7 Deadlifts
21 Box Jumps
200m Run

Post times to comments.  Weighted Planks (1:00 on/ 1:00 off) x 2

WOD 102413

102413

Strength:  Deadlift 3-3-3-3-3

Amrap in 20 min:

5 Broad Jumps
10 HR Push-ups
15 KB Swings

Post rounds to comments.  Cash Out:  Flutter Kicks (Tabata: :20 on/ :10 off for 8 rounds)

WOD 102313

102313

Strength:  Push Press:  10 min to find one rep max


For time: 

400m Run
30 Push-ups
300m Run
30 Squats
200m Run
30 Burpees
100m Run
30 DU's or 90 Singles

Post times to comments.  Squats and Burpees will be performed at the end of the driveway at the 100m mark.  Cash Out:  10 Wall Walks

WOD 102213

WOD 102213

Strength:  Handstand Push-ups 3-3-3-3-3

For time:
10 Deadlift (135/95)
25 Ab Mat Sit-ups
10 Power Clean (135/95)
20 Ab Mat Sit-ups
10 Front Squats (135/95)
15 Ab Mat Sit-ups
10 Push Jerks (135/95)
10 Ab Mat Sit-ups

Post times to comments.  Weighted Plank (1:00 on/ 1:00 off x 3).  Increase weight each round if possible.

WOD 102113

WOD 102113

Strength:  Strict Pull-ups 4-4-4-4-4


5 Rounds for time:

200m run
10 Ring Dips
15 Overhead Weighted Sit-ups


Post times to comments.  Cash Out:  Wall Sit (1:00 on /1:00 off)

WOD 102013

WOD 102013

Strength:  Deadlift 3-3-3-3-3

3 Rounds for time:

400m Run
7 Burpee Pull-ups
14 Wallballs

Post times to comments.  Cash Out:  Max Push-ups in 1:00

 

WOD 101813

WOD 101813

Strength:  Push Press 2-2-2-2-2

18-15-12-9-6-3 reps for time:

Front Squats
Sit-ups

Post times to comments.  Cash Out - Weighted Planks 1:00 x 3

WOD 101713

WOD 101713

Strength:  Floor Press 5-5-5-5-5

AMRAP in 20 min:

5 Burpee Box Jumps
10 Ring Dips or dips on a tire
15 Sit-ups

Post rounds to comments.  Cash out:  100m Sprint x 3

WOD 101613

WOD 101613

Strength: EMOM for 10 min
Even - 3 Push Press
Odd - 5 Toes to Bar

4 Rounds for time:

15 KB Swings
15 Pull-ups

Post times to comments.  Cash Out:  500m Row for time.

WOD 101513

WOD 101513

AMRAP in 15 min:

7 Back Squats
10 OH Lunge Steps
7 Wall Balls
10 OH Lunge Steps

Post rounds to comments. 

WOD 101413

WOD 101413

Strength:  Deadlift 2-2-2-2-2

4 Rounds for time:

8 Push Press
12 Box Jumps
16 Burpees
400m Run

Post times to comments.  Flutter Kicks (:30 on/ :30 off x3)

WOD 101313

WOD 101313

21-15-9 for time:

Clapping Push-ups
Jumping Squats

Post times to comments.

WOD 101213

WOD 101213

4 Rounds for time:

15 KB Swings
15 Burpees
30 DU's or 90 Singles

Post times to comments.  Sign up for FREE on Trackmypr.com to log your workouts and benchmarks.  You can select our gym CrossFit Parati Omnibus to follow the other athletes that you workout with.

WOD 101113

WOD 101113

Strength:  Strict Pull-ups 5-5-5-5-5

For time:

10 Thrusters
30 Burpees
20 Thrusters
20 Burpees
30 Thrusters
10 Burpees

Post times to comments.  Cash Out:  100m Sprint x 2

WOD 101013

WOD 101013

Strength:  Floor Press 3-3-3-3-3

5 Rounds for time:

5 Deadlifts
25 Squats

Post times to comments.  Cash out:  Max Push-ups for time x 2

WOD 100913

WOD 100913

AMRAP in 20 min:

10 Pull-ups
7 Handstand Push-ups
1 Rope Ascent
7 Ring Dips

Post rounds to comments.

 

WOD 100813

WOD 100813

Strength:  Back Squat 2-2-2-2-2

AMRAP in 7 min:

3 KB Swings
3 HR Push-ups
6 KB Swings
6 HR Push-ups
9 KB Swings
9 HR Push-ups

Keep increasing by 3 reps for 7 min.  Post the number you ended at in comments.  Cash out:  200m Run x 2.

WOD 100713

WOD 100713

Strength:  Power Cleans 3-3-3-3-3

21-15-9 reps for time:

Push Press
Burpees
Jumping Squats

Post times to comments.  Cash Out:  10 Turkish Getups on each arm.

WOD 100613

WOD 100613

AMRAP in 15 min:

15 Wall Balls
12 Burpees
9 Toes to Bar

Post rounds to comments.

WOD 100513

WOD 100513

Strength:  Strict Ring Dips 3-3-3-3-3

AMRAP in 8 min:

8 Hang Clean (95/65#)
8 Push Press (95/65#)
8 Box Jumps

Post rounds to comments.  Max Handstand Holds 

WOD 100413

WOD 100413

Strength:  5-5-5-5-5 Strict Pull-ups

3 Rounds for time:

10 Back Squats
10 SDHP
20 Overhead Lunges

Post times to comments.  Max Push-ups x 2

WOD 100313

WOD 100313

4 Rounds for time:

400m Run
30 Box Jumps
15 Pullups

Post times to comments.

WOD 100213

WOD 100213

Strength: Front Squat 2-2-2-2-2

AMRAP in 15 min:

3 Wall Walks
6 Deadlifts
9 Bar facing burpees

Post rounds to comments.  400m run for time.

WOD 100113

WOD 100113

Strength:  Deadlift 3-3-3-3-3

4 Rounds for time:

200m run
30 Sit-ups
20 HR Push-ups
10 Thrusters

Post times to comments.  Max distance Farmers Carry x 2

WOD 093013

WOD 093013

Strength:  OH Squats 3-3-3-3-3

10,9,8,7....1 reps for time:

Push Press
KB Swings

Post times to comments.

WOD 092913

WOD 092913

AMRAP in 15 min:

15 Wall Balls
12 Burpees
9 Sit-ups

Post rounds to comments.

 

WOD 092813

WOD 092813

3 Rounds for time:

100ft Walking Lunge (down and back @ the gym)
50 Squats
25 Supermans

Post times to comments.

WOD 092713

Strength:  Bear Complex, 1 rnd
(1 Power Clean, 1 Front Squat, 1 Push Press, 1 Back Squat, 1 Push Press x 7 without putting the bar down)

10 Rnds for time:

3 Deadlifts
1 Rope Climb

Post times to comments.  1:00min L Hang

WOD 092613

WOD 092613

Strength:  Back Squat 5-5-5-5-5

AMRAP in 9 min:

9 Deadlifts
9 Handstand Push-ups
9 Pull-ups

Post round to comments.  Cash Out:  100m Sprint x 4

WOD 092513

WOD 092513

Strength:  OH Squat 3-3-3-3-3

AMRAP in 20 min:

5 Cleans
10 Burpees
15 Box Jumps
20 HR Push-ups
25 Lunges

Post rounds to comments.  Cash Out:  Tabata Flutter Kicks (:20 on/:10 rest for 8 rds)

 

WOD 092413

WOD 092413

Strength:  Push Press 2-2-2-2-2

"Helen"

3 Rounds for time:

400m Run
21 KB Swings (53#)
12 Pull-ups

Post times to comments.  Cashout:  50 Sledge Strikes

WOD 092313

WOD 092313

Strength:  Deadlift 3-3-3-3-3

For time:
21 Burpees
800m Run
15 Burpees
400m Run
9 Burpees
200m Run

Post times to comments.  Cash Out:  Weighted Planks (1:00 x 3)

WOD 092213

WOD 092213

3 Interval Rounds of:

1 min Wall Balls
1 min Toes to bar
1 min Box Jumps
1 min KB Swings
1 min Rest

WOD 092113

WOD 092113

21-15-9 reps for time:

Pull-ups
Push-ups
Squat Jumps

Post times to comments.

WOD 092013

WOD 092013

15-12-9-6-3 reps for time:

Front Squat
Burpee Box Jumps

Post times to comments.

WOD 091913

WOD 091913

Strength:  Strict Pull-ups 7-7-7-7-7

3 Rounds for time:

400m Run
10 Burpees
20 KB Swings
10 Thrusters

Post times to comments.

Cash Out:  Weighted Planks (1:00 x 2)

WOD 091813

WOD 091813

Strength:  Front Squat 3-3-3-3-3

EMOM with a 15 min cap:

4 Box Jumps
8 Hand Release Push-ups
12 Squats

Post minutes completed.

Cash Out:  100m Sprint x 4

WOD 091713

WOD 091713

Strength: Floor Press 5-5-5-5-5

AMRAP in 15 min:

15 Med Ball Cleans
10 Burpee Pull-ups
5 Wall Walks

Post rounds to comments.

Cash Out:  Max Ring Dips x 2 (Sub box dips or bar dips if needed)

WOD 09613

WOD 091613

Strength:  Back Squat 3-3-3-3-3

AMRAP in 20 min:

6 Deadlifts
6 Shoulder Press
400m Run

Post rounds to comments.

WOD 091513

WOD 091513

21-15-9

Box Jumps
Push-ups
Wall Balls

Finish wod with 100 double unders or 300 singles.

Post times to comments.

WOD 091413

WOD 091413

10-9-8-7-6-5-4-3-2-1 reps for time of:

Wall Balls
Ring Dips

Post times to comments.

WOD 091313

WOD 091313

AMRAP in 20 min:

200m run
10 Pull-ups
15 Box Jumps
20 Squats

Post rounds to comments.

WOD 091213

WOD 091213

Strength: 10 min to find 1 rep max Deadlift

3 Rounds for time:

25 Burpees
25 KB Swings

Post times to comments.

Cash Out:  8 Rounds of Tabata Sit-ups

WOD 091113

WOD 091113

9/11 Tribute WOD

2001m run (1.25 miles/18 laps)
11 Box Jumps
11 Thrusters
11 Burpee Pull-ups
11 Power Cleans
11 HSPU's
11 KB Swings
11 T2B
11 Deadlifts
11 Push Jerks
2001m Run (1.25 miles)

If you are not able to do the runs due to time constraints then cut it in half.  Post times to comments.

WOD 091013

WOD 091013

Strength: Strict Pull-ups
7-7-7-7-7

5 Rounds for time:

10 Tire Flips jump in, jump out after each flip
50 Jump Ropes
10 Sledge Hammer swings on each arm
Farmers Carry (down the gym and back)

Cash Out:  800m Run for time

Post times to comments.

WOD 090913

WOD 090913

Strength:

Front Squat
5-5-5-5-5

Met Con: For time:

200m Run
20 Push-ups
5 Burpees
15 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
15 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups
200m Run
10 Push-ups
5 Burpees
10 Clap Push-ups
5 Burpees
10 Chest Slap Push-ups
5 Burpees
5 Fingertip Push-ups

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Cash Out:  500m Row for time

WOD 090613

WOD 090613

Strength:  Push Press
3-3-3-3-3

15-12-9-6-3

Deadlift
Burpee Box Jumps

Cash Out: 2 Rounds of:
6 Turkish Getups
20 x 4-count Flutter Kicks
10 Chest Slapping Push-ups

 

WOD 090513

WOD 090513

5 Rounds for time:

12 Burpees
24 Walking Lunges
12 KB Swings

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WOD 090413

WOD 090413

10-9-8-7-6-5-4-3-2-1 reps for time of:

Ground to Overhead (clean and jerk)
Wall Balls

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WOD 090313

090313

4 Rounds for time:

10 OH Squats
10 T2B
10 Burpee Broad Jumps

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WOD 090213

WOD 090213

AMRAP in 20 min:

5 Burpee Pull-ups
10 Dips (on tire or box)
15 Sit-ups

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WOD 090113

WOD 090113

3 Rounds for time:

30m of Burpee Broad Jumps (down the gym once)
30 Reverse walking lunges
10 Pull-ups
20 Sit-ups

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WOD 083013

WOD 083013

"Hotshots 19"

Six rounds for time of:

• 30 Squats
• 135 pound Power clean, 19 reps
• 7 Strict Pull-ups
• Run 400 meters

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Nineteen members of the Granite Mountain Hotshots firefighting team tragically lost their lives on June 30, 2013 while fighting a fire in Yarnell, AZ. Here is where you can make a donation to support the families of the lost heroes. Your support will be collected by the CrossFit Kids Foundation where 100% of the donations will be distributed to the families.

http://hotshots19.crossfit.com/

WOD 083013

WOD 083013

4 Rounds for time:

200m run
20 OH Lunges (45/25 Plate)
25 DU's or 75 singles

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WOD 082913

WOD 082913

AMRAP in 15 min:

10 Pull-ups
10 Burpee Box Jumps
20 KB Swings

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WOD 082813

WOD 082813

5 Rounds of:

30 seconds ME (Max Effort) split jumps
30 second rest
30 second ME Strict Pull-ups
30 second rest
30 second ME Push-ups
30 second rest

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WOD 082713

WOD 082713

AMRAP in 20 min:

5 Wall Walks
7 Power Cleans
20 air squats
Farmers Carry (down the length of the gym and back)

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WOD 082613

WOD 082613

7 Rounds for time:

10 SDHP
10 Ring Dips

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WOD 082513

WOD 082513

3 Rounds for time:

Row or Run 800m
50 Supermans
50 Sit-ups

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WOD 082413

WOD 082413

3 Rounds for time:

400m Run
12 Deadlifts
24 Box Jumps

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WOD 082313

WOD 082313

AMRAP in 7 min:

3 Thrusters
3 Pull-ups

Add 3 reps eaach successive round (3x, 6x, 9x...etc)

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WOD 082213

WOD 082213

TABATA

Squats
Push-ups
Tire Jumps
Sit-ups

Tabata Intervals ( 20 seconds of work followed by 10 seconds of rest repeated 8 times) is applied in turn to the Squat, Push-ups, Tire Jumps, and Sit-ups with a one minute rotation break between exercises. Each exercise is scored by the weakest number of reps in each of the eight intervals. During the one minute rotation time allowed the clock is not stopped but kept running. The score is the total of the scores from the four stations.

WOD 082113

WOD 082113

Cindy's ugly cousin

AMRAP in 21 minutes

7x Pull-ups
14x Push-ups
21x Double-unders (84 Singles)

 

WOD 082013

WOD 082013

3 Rounds for time:

20 Box Jumps
30 Burpees
40 Wallballs

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WOD 081913

WOD 081913

"Diane"

21-15-9

Deadlift (225#/155#)
Handstand Pushups

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WOD 081813

WOD 081813

5 Rounds for time:

7 Pull-ups
14 Burpees
21 Squats

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WOD 081713

WOD 081713

5 rounds for time:

5x Sumo deadlift high pull
10x Ring dips
5x Thruster

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