WODs

“Pheezy” Three rounds for time of: 165 pound Front squat, 5 reps 18 Pull-ups 225 pound Deadlift, 5 reps 18 Toes-to-bar 165 pound Push jerk, 5 reps 18 Hand-release push-ups U.S. Marine [...]

Strength: Overhead Squat 2-2-2-2 (15min) Then, “Hammer’n” 5 RFT of: 20/20 Hammer swings (16lb) 200m Run with sandbag (50/35#) 20 Burpees Beginner’s less rounds, lighter hammer, [...]

Skill: HSPU progressions Then, “Diane” 21-15-9 reps for time of: Deadlift (225/155lb) HSPU Beginners: lighter BB, scale for HSPU (less ROM, inverted hold, wall walk, pike PU, or reg PU)

Skill: Rope progressions then, 4 RFT: 2 Rope ascents 9 Deadlift (155/105 lb) 6 Hang Power Clean (same barbell) 3 Shoulder to OH (same barbell) 400m run (or 500m row) Beginners: rope progressions, [...]

Strength: Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 Then, 8 min AMRAP of: 25 DU 15 KB Swings (24/16k) 10 Ring Dips Beginners: 10 attempts at DUs then 50 singles, lighter KB, assisted ring dips [...]

Group Warm Up – 2 minutes to work on your double-unders Strength: 15 minutes to work establish a 3-rep max Squat Then, “Mini Kelly” – Three rounds for time of: 400m Run 30 [...]

“Jack” AMRAP in 20min of: 115 pound Push press, 10 reps 10 KB Swings, 1.5 pood 10 Box jumps, 24 inch box Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK, assigned to the 3rd [...]

Workout 13.5 4 minute AMRAP of: 15 Thrusters (100 / 65 lbs) 15 Chest to bar Pull-ups *4 minute bonus for every 90 reps (3 rounds) completed. —- Endurance WOD – 4:30pm 4 rounds for [...]

Open Athletes “PreGame” (CFNE) 2-3 Rounds, not for time of: 1 Power Snatch, 60% of 1RM 2 OHS, 60% of 1RM snatch 3 C2B 4 Wall Balls 5 Burpees 6 KBS, 70/53 12 Air Squats 24 Double [...]

Bench Press – 5-5-5 FORM OVER WEIGHT Then, “Helen” 3 rounds for time of: 400 meter run 21 Kettlebell swings (24/16k) * 12 Pull-ups Check out your score from the last time we did this. Beginner’s [...]