Competitors WOD

Light week read more…

Light week read more…

1. Snatch
5×1 Heavy, across
2. Back Squat
20 rep max
3. GOAT TRAINING read more…

Eva read more…

AMRAP 6
3 Power Cleans + 3 Hang Squat Cleans + 3 Squat Cleans, 225/155 read more…

Opium Dream
21-18-15-12-9-6-3 Plate GTO, 45/25
5 Burpees + 30 Double unders between roundsread more…

Jerk 5 x 1 – From behind the neck, climbing and Goat Work read more…

1. OTM x 20
Odd: 3 Power Snatch
Even: 6 Front Squats – from the ground, no racks
Set up two bars. Weights do not need to be across.
read more…

“Angie”
100 Pull ups
100 Push ups
100 Sit ups
100 Squats read more…

OTM for as long as possible:
3 Power Cleans + 3 Front Squats + 3 Jerks
Ninjas: 165/115
Beasts: 185/135 read more…

30-25-20-15-10-5 rep for time of:
Wall Balls, 20/14
Burpees read more…

1. Clean and Jerk
5 x 1 – heavy, across

2. Back Squat
2×5 heavy read more…

Goat Training Begins! read more…

Tag-Team FGB Heavyweight Division read more…

1. Complex
5 sets for max load of:
3 Power Clean
3 Front Squats
3 Jerks
Each set is 9 reps. Rest as needed between sets. Climb to a max effort.
read more…

2. Amanda
9-7-5
Muscle ups
Squat Snatch, 135/95
read more…

For Time:
30 Burpees
50 Thrusters (65, 45)
500m Row
read more…

3 RFT:
8 Deads, 335/235
8 Elevated HSPU – use plates, parallettes or whatever is appropriate for you. then…..read more…

3. OTM x 12
3 TnG Power Snatch, max weight read more…

Half Murph read more…

Big Clean Complex read more…

OTM x 10
Odd: Max Unbroken TnG Power Snatches, 165/115
Even: 4 Muscle ups read more…

Barbara read more…

Elizabeth read more…

21-15-9
HSPU
Wall Ball, 30/20
TTB read more…

OTM x 12
2 Unbroken TnG Power Cleans, climb to a max effort
2 Muscle ups read more…

Clovis read more…

6 Rounds for time:
12 Deads, 245/165
9 HSPU
400m Run read more…

Fran read more…

3 Rounds for max reps:
TTB
Burpees
KBS, 53/35
Wall Balls, 20/14 read more…

For Time:
2 rounds of:
3 Power Cleans, 225/155
10 HSPU
2 rounds of:
6 Power Cleans, 185/135
20 Ring Dips
2 rounds of:
12 Power Cleans, 135/95
30 Hand Release Push ups
No rest between rounds. One bar, strip the weight. read more…

Row Intervals
2 x 1000m Row, 5 min rest read more…

For time:
100 Burpees
1 mile Run
80 Squats
800m Run
60 Pull ups
600m Run
40 GHDSU
400m Run
20 HSPU
200m Run read more…

3. AMRAP 12:
with a partner and one barbell:
1 Squat Clean Thruster (185/135)
2 Squat Clean Thrusters
3 Squat Clean Thrusters read more…

5 RFT:
12 Push Press, 115/80
200m Run
8 Squat Snatch 115/80 read more…

30 OHS, 135/95
30 Box Jumps, 30, 24 – games standards
30 Wall Balls, 30/20
30 KBS, 70/53 read more…

3 RFT:
15 Front Squats, 185/135
75 Double unders read more…

For Time
800m Run
40 HSPU
50 GHD Sit ups
60 C2B
120 Squats …….. read more…

15-12-9-6-3:
DB Hang Squat Clean Thruster, 50/35
Burpee
Toe to Bar read more…

800m Run
30 Power Snatches, 135/95
800m Run read more…

The Big Clean Complex read more…

Up Ladder 5′
Thruster, 185/135
Bar Muscle upread more…

For time: 1 mile Run
25 KB Goblet Squats 70, 53
25 KBS 70, 53
800m Run
20 KB Goblet Squats
20 KBS
400m Run
15 KB Goblet Squats
15 KBS read more…

DT read more…

3 RFT:
7 MU
14 Pistols (7/side alternating)
21 Box Jumps 30/24″ – Games Standards read more…

Open 12.5
7 minute up ladder of:
3 Thrusters 100/65
3 C2B Pull ups
6 Thrusters
6 C2B read more…

Diane read more…

Snatch, CJ, Front Squat read more…

Maxes and Sprints! read more…

1. 5 RFT:
5-4-3-2-1 Rope Climbs, 15′
10-8-6-4-2 Hang Power Cleans, 225/155
15-12-9-6-3 Box Jumps, 30/24″ – Games standards read more…

5 RFT:
10 Power Cleans, 135/95
10 Burpees read more…

Short Fat Nancy read more…

For Time:
30 Muscle ups
30 Clean and Jerks, 135/95 read more…

1. Snatch
8×1 at 85%, OTM
2. Clean and Jerk
8×1 at 85%, OTM read more…

TGI.Rest day! read more…

400s read more…

3 Amigos read more…

Gwen read more…

3 RFT
400 m Run
21 Burpees read more…

Rest read more…

Double AMRAP read more…

Double WOD! read more…

AMRAP 1:
Thruster 95/65
Immediately followed by:
AMRAP 6:
5 Pull ups
10 Power Cleans 95/65
15 Double Unders read more…

Kelly read more…

5 Rounds of:
50m Heavy Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit ups read more…

Rest!

OTM x 16
ODD: 3-6 reps of Elevated HSPU – Ninjas use parallettes, Beasts use plates
EVEN: 3-8 reps of C2B read more…

Benchmark #3 read more…

Run
200 Meters
On the minute for 10 minutes read more…

“Flat Tire”
AMRAP 20:
8 Hand Release Chest Slap Push Ups
8 Chest to Bar Pull Ups
8 Push Presses (135, 95)
8 Kettlebell Swings (70, 53) read more…

Choices, choices…read more…

Rest! Mobility is the name of the game!

3 RFT:
5 Hang Power Cleans, 185/135
10 Strict Ring Dips
1 Legless Rope Climb read more…

Randy read more…

AMRAP 10
300m Row
30 abmat Sit ups read more…

Jackie read more…

1RM snatch, 1RM C&J read more…

Visualize. read more…

8 RFT:
8 Wall Balls, 20/14
8 Burpee Box Jumps, 20″ read more…

Double WOD! read more…

Open 12.5
7 minute up ladder (3-6-9-12….) of:
Thrusters, 100/65
C2B Pull ups read more…

For time
50 Burpees
50 C2B Pull ups
50 Push Jerks, 155/105 read more…

4. 21-15-9
Deads, 225/155
GHD Sit Up
Wall Balls, 20/14 read more…

Things to do on your rest day…read more…

3. OTMx12
Odd: 5 strict presses – don’t overextend your midline.
Even: 1-3 Muscle ups – no big kips. these should be done as strict as possible. read more…

2 mile run read more…

3 RFT:
400m run
15 Air Squats
15 Box Jumps, 24/20 – games standards.
15 Air Squats read more…

3 Rounds of:
Max Reps in :40 (:20 rest) of:
HSPU
KBS (70, 53)
Hand Release Push ups
C2B Pull ups read more…

5 Rounds, NOT for time:
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 Weighted Sit ups
Rest about 2 minutes between rounds. read more…

Rest

21-18-15-12-9-6-3 for time of:
Plate GTO, 45/25 – ground to overhead anyhow with a bumper plate.
5 Burpees and 30 Double Unders between rounds. read more…

“Penalty Box”
6 x 300m Row at 2k Pace, Sub 25 SPM read more…

Back Squat Medley
10 reps at 30%
10 reps at 40%
10 reps at 50%
10 reps at 60%
Max reps at 60%
read more…

4 Rounds of:
Max reps of Strict C2B Pull ups in 2 minutes
Rest 1 minute
Max reps of Push Press 165, 115 in 2 minutes – taken from the floor, no racks.
Rest 1 minute read more…

AMRAP 8
8 Front Rack Reverse Lunges (4/side) 155, 105 – From the ground, no racks. Back knee kisses the ground
16 Dead Lifts 155, 105
24 Leg Lifts – Lie on your back with legs extended, 1″ off the ground. Lift your legs to perpendicular.
32 Double Unders read more…

SUCCESS…read more…

8 RFT
1 15′ Legless Rope climb
12 Hand Release Push ups read more…

“Fuel For Fire”
For time:
1,000m Row
1,000m Run
50 Box Jumps, 24/20
30 Burpees
50 Box Jumps, 24/20
1,000m Run
1,000m Row read more…

1.  Box Squat Work up to a 1 rep max – Box should be at parallel.  Points of performance mimic the box squat jumps we did on Friday. 2.  Front Squats 3 x 6 3.  Romanian Dead Lifts 3 x 8 4.  5 RFT: 10 Pistols (5/side) 15 GHD Sit ups 200m Run 1 minute [...]

August 18, 2012 What a way to end the week! 1.  Dips 3 sets of: 3 Weighted Dips 3 Strict Dips Max kipping Dips Each set is one giant set, meaning you will perform all the weighted, strict and kipping as one big set.  Here what it should look like; Complete the weighted dips with [...]

1.  Snatch  6 x 2 at 65%, OTM 2.  Clean and Jerk 6 x 2 at 65%, OTM 3.  Box Squat Jumps 8 x 2 – You can use dumbbells and/or weight vest to weight these down, but speed trumps load. 4.  Dumbbell Bulgarian Split Squats 2 x 8 ea/side 5.  3 RFT: 6 Deads, 275/185 [...]

August 16, 2012 Hey C-WOD’ers!  Looks like another well earned rest day! Take time today to do some mobility.  I’ve liked these three squat mob’s lately.  It’s the first in a three-part squat mobility cycle.

9-6-3 of:
Elevated HSPU – you choose the height; one or two plates or parallettes.
Burpee
Muscle ups
Burpee
read more…

5 Power Cleans
400m Run
10 Power Cleans
400m Run
15 Power Cleans
400m Run
read more…

Double DU “Annie”
For time:
100-80-60-40-20 Double Unders
50-40-30-20-10 Abmat sit ups
read more…

1. 3 rounds of “Lynne”
A: Body weight Bench Press, Max Reps
B: Max Pull ups, Max Reps – If you can do over 50 kipping pull ups, these should be done as strict pull ups.
Superset means move directly from movement A to movement B. Rest as needed after movement B.read more…

5 RFT
50m Heavy Forward Sled Drag – Heavy enough that is forces a walk. If you can run it’s too light.
15 GHD Sit ups
Rest 2 minutes between rounds.
read more…

REST! Get in some mobility work today!

1. Bench Press
Work up to a 1 rep max

2. Push Press
1 set of 15-20 reps
1 set to failure
You should be reaching failure between reps 15 and 20 reps on the second set. Use the first set to determine the appropriate weight.

3. 3 Supersets of: (Supersets means to immediately go from A. to B. then rest as needed after B.)
A. Strict Bent Over Row, 6-8 reps – Overhand grip. No torso movement up or down throughout ROM.
B. Rehab High Hang Muscle Snatch, 8-12 reps – This isn’t about how much weight you can get up. Focus on the external rotation (aka “the turnover”) and slight press up at the end of the movement. NO OVER EXTENSION of the midline. Watch the demo video here.

4. Clean Grip Shrugs
4 sets of 12 – Retract shoulders as you shrug. Shoulders should go up and BACK, not up and forward.

5. 4 RFT:
15 KBS 70, 53
12 Hand Release Chest Slap Push ups
9 Strict Pull ups
6 Strict HSPU
3 Muscle ups
read more…

Sake Bomb

3 RFT:
15 Hang Power Clean (135, 95)
15 Burpees
read more…

1. Back Squat
work up to a 1 rep max

2. Front Squats
3 x 10, across

3. RDL
3 x 8-12 Romanian Dead Lifts, across – watch the demo video here.

4. 4 rounds of:
15 Weighted Abmat Sit ups 70/50 – anchored feet, keep weight high on chest throughout ROM.
12 Strict Toes to Bar – no swing, no kip, control the negative.
9 Second L-Sit
read more…

Rest
read more…

“Boat Race “
3 Rounds For Time:
500 Meter Row
400 Meter Run
Rest 3 Minutes Between Rounds
read more…

“Fight Gone Bad”
Complete as many reps as possible in 1 minute of:
Wall Balls (20, 14)
Sumo Deadlift High Pulls (75, 55)
Box Jumps, 20″
Push Press (75, 55)

read more…

1. 100m Sprint
10 x 100m, OTM
Record the fastest and slowest time.
read more…

1. Power Cleans
10 sets of 3 unbroken “Touch-N-Go” Power Cleans, OTM

2. “Black & Blue”
5 RFT:
10 Power Cleans 135,95
10 Burpees

3. Recovery Row
Row 7 minutes easy, no straps and no monitor.
read more…

“Diane”

21-15-9 reps for time:

Deadlifts
HSPU
read more…

9 minute AMRAP of:

3 Muscle ups
6 Thrusters 135/95
read more…