50 Push-ups
50 Double-unders
50 Box jump, 24 inch box
50 Overhead squats, 95/65 pounds
50 Sit-ups
2RFT
50 Double-unders
50 Box jump, 24 inch box
50 Overhead squats, 95/65 pounds
50 Sit-ups
2RFT
Double trouble
10-1 of:
T2B
Shoulder to Overhead 40/25 DB alternating every left and right every 5
then rest 2 minutes
1-10
KBS 2/1.5
Goblet Squats
T2B
Shoulder to Overhead 40/25 DB alternating every left and right every 5
then rest 2 minutes
1-10
KBS 2/1.5
Goblet Squats
Curse the Coach
5-5-5 Fr Squats Part A
WOD "consider wearing gloves"
60m Bear crawl
140M walking lunge
140 M backwards running
60 Bear Crawl
400M with 24/45 plate
CrossFit is a Joke!
400 M run
15 Man Makers 40/25
3 RFT
15 Man Makers 40/25
3 RFT
Squat Pull Lift for 10
10 RFT of
10 BS at 135/95
10 per side Floor wipers
10 Pull-Ups
10 BS at 135/95
10 per side Floor wipers
10 Pull-Ups
Benchmark "FGB"
1 min of WB 20/14
1 min of SDHP 75/55
1 min of BJ 20/16
1 min of Push Press 75/55
1 min of rowing for calories
1 min rest
3RFT
1 min of SDHP 75/55
1 min of BJ 20/16
1 min of Push Press 75/55
1 min of rowing for calories
1 min rest
3RFT
Mini Johnson
5 sq cleans 155/105
5 MU
5 Push jerks 155/105
7 RFT
5 MU
5 Push jerks 155/105
7 RFT
More please!
50 steps of lunge 45/35
8 HDST
50 DU
8 HDST
50 Sit-Ups
8 HDST
50 J.Squats
8 HDST
50 KBS 1.5/1 Pood
8 HDST
8 HDST
50 DU
8 HDST
50 Sit-Ups
8 HDST
50 J.Squats
8 HDST
50 KBS 1.5/1 Pood
8 HDST
Heavy Deads!
15 RDs on the 90 sec
3 deads at 70% of 1 RM
5 ring dips by way of MU
3 deads at 70% of 1 RM
5 ring dips by way of MU
More gravy please!
For time complete the following:
400M run
20 thrusters 95/65
400 M run
20 SDHP 95/65
400M run
20 T2B
400 M
20 BJ 24/16
then 3 rds of:
200 M run
1 rope climb
400M run
20 thrusters 95/65
400 M run
20 SDHP 95/65
400M run
20 T2B
400 M
20 BJ 24/16
then 3 rds of:
200 M run
1 rope climb
4 cycle met-con
4 cycles of
3min on 90 sec off
8 chest 2 bar pull ups
8 push press at 115
8 hand release push ups
3min on 90 sec off
8 chest 2 bar pull ups
8 push press at 115
8 hand release push ups
Love heavy cleans
On the minute for 15 RDS
1 clean 250/175
3 BJ 44/32
Black Jack CF style
20-1
19-2
18-3
17-4
16-5....finish at 1-20
Wall balls and sit-ups
19-2
18-3
17-4
16-5....finish at 1-20
Wall balls and sit-ups
Macho, Macho Man....I wanna be a Macho Man;)
15 Pistols
500 M Run
15KBS 2/1.5
400 M Run
12 KBS
300 M Run
9 KBS
200 M Run
6 KBS
100 M Run
3 KBS
15 Pistols
500 M Run
15KBS 2/1.5
400 M Run
12 KBS
300 M Run
9 KBS
200 M Run
6 KBS
100 M Run
3 KBS
15 Pistols
I love Mondays
Death by Curtis P at 95/65
1 on the first minute, 2 on the second minute, 3 on the third minute
1 Curtis P = 1 clean, a left lunge, a right lunge, a push press
As soon as you can no longer fit in your allocated Curtis Ps, you must stay at that number until the 15th minute, then the group must complete a 400M run.
1 on the first minute, 2 on the second minute, 3 on the third minute
1 Curtis P = 1 clean, a left lunge, a right lunge, a push press
As soon as you can no longer fit in your allocated Curtis Ps, you must stay at that number until the 15th minute, then the group must complete a 400M run.
A little of this, a little of that
Skill : 15 minutes spent on improving our handstand walks
Strength : 5X3 Press
WOD : 5 min of ...
Strength : 5X3 Press
WOD : 5 min of ...
New Road!
200M run
20 ring dips via MU
2 deads at 375/245
5 RFT
20 ring dips via MU
2 deads at 375/245
5 RFT
Crazy eights volume 2
8RFT
8 T2B
8 Push Press 115/85
8 BJ 24/20
8 T2B
8 Push Press 115/85
8 BJ 24/20
On the 2 minutes
20 DU
10 Fr Squats at 205/145
12 RDS
10 Fr Squats at 205/145
12 RDS
Benchmark Jakie
1000M Row
50 thrusters 45/35
30 Pull-Ups
50 thrusters 45/35
30 Pull-Ups