Four rounds for time: 15 Wall balls (20/14lb) 15/15 Sledgehammer swings (16lb) 15/15 One-arm kettlebell swings (24/16k) 15 GHD sit-ups* 15 Burpees* * If you have never done more than 30 GHD [...]
Group warm-up for 3 minutes: as many (successful) reps as possible of double-unders Then, 30 Minute clock starts for workout: First run one mile for time, then complete the 30 minute workout with [...]
Strength: Strict Press 5×5 Today is Day 100 and the conclusion of our 100 Day Burpee Challenge! Day 1 we had 1 burpee, Day 2 we had 2, and so on. .. Thus, the timed portion of the WOD is 100 [...]
“CFJC Benchmark” Strength: Deadlift 5×5 Then, for time: Run 400m (once) And, three rounds of: 5 Pull-ups 10 Kettlebell swings (24/16k) 10 Burpees We repeat this WOD every six weeks or so. Make [...]
For time: Run 200 Lunge 100 15 GHD sit ups* (or 30 abmat sit-ups for those who will be scaling) Run 400 Lunge 100 20 GHD situps (or 40 abmat sit-ups) Run 600m Lunge 100 25 GHD situps (or 50 abmat [...]
“Frankenchipper” 500m row – do this first if you intend to Rx, otherwise do this whenever a rower is available 400 m Run 21 KB swings (24/16k) 12 Pull-ups 50 Thrusters (bar [...]
Warm up your clean then go for 1rep max Then, as many rounds as possible in 20 minutes of: 5 Power clean (135/95lb) Run 200m 10 DB thruster (40/20lb) “Community” [...]
Strength: Back Squat 5×5 Then, as many rounds and reps as possible in 15 minutes of 21-15-9 reps using: Box jumps (24/20″) Kettlebell swings (24/16k) Wall balls (20/14lb)
