MAY 31, 2013

Advanced

4 RFT:

2 Rope Climbs 15'

Sprint 100m

4 Squat Cleans 225/135

Sprint 100m

Intermediate

4 RFT:

2 Rope Climbs 15'/12'

Sprint 100m

4 Squat Cleans 155/105

Sprint 100m

Beginner

4 RFT:

3 Modified Rope Climbs

Sprint 100m

4 Power Cleans 115/75

Sprint 100m

MAY 30, 2013

Advanced

For Time:

100 Double Unders

50 HSPU

40 Toes to Bar

30 Shoulder to Overhead 165/105

20 Alternating Lunges

(10 ea. leg)165/105

Intermediate

For Time:

50 DU or 100 SU

50 HSPU on a box

40 TTB or KTE

30 Shoulder to Overhead 135/75

20 Alternating Lunges 

135/75 (10 ea. leg)

Beginner

For Time:

100 Single Unders

50 HSPU on a box

40 Ab Mat Sit Ups

30 Shoulder to Overhead 95/55

20 Alternating Lunges 

95/55 (10 ea. leg)

MAY 29, 2013

Advanced

21-15-9 For Time:

Deadlift 315/205

Box Jump 30/24

8 min time cap

Intermediate

21-15-9 For Time:

Deadlift 255/145

Box Jumps 24/20

8 min time cap

Beginner

21-15-9 For Time:

Deadlift 205/115

Box Jumps 20/16

8 min time cap

Firebreather

7min AMRAP:

Burpee Muscle Up

Rest

then:

CFJAX WOD

MAY 25, 2013

All Levels

For Time:

500m Row

40 Air Squats

30 Sit Ups

20 Push Ups

10 Pull Ups

then:

EMOM for 9 mins:

1 Power Clean & Push Jerk 

use 70% of your heaviest clean

MAY 22, 2013

Advanced/Firebreather

For Time:

1000m Row

1000m Run

50 Box Jumps 24/20

30 Burpee

50 Box Jumps 24/20

1000m Run

1000m Row

Intermediate

For Time:

800m Row

800m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

800m Run

800m Row

Beginner

For Time:

 400m Row

400m Run

30 Box Jumps 24/20

20 Burpees

30 Box Jumps 24/20

400m Run

400m Row

MAY 21, 2013

All Levels

"Isabelle"

For Time:

30 Snatch 135/95

loads will be scaled as needed.

6 min time cap

MAY 20, 2013

"Fran"

21 - 15 - 9 Reps For Time:

Thrusters 95/65

Pull Ups

MAY 16, 2013

All Levels

EMOM for 6 mins:

2 Snatch @60%

EMOM for 6 mins:

2 Power Clean + 1 Jerk @60%

Then:

Lateral Bounds

EMOM for 6 mins:

4 TNG reps 24"/20"

*these reps should be turned over smooth

and fast. These are not for max height.

Over and Back = 2 reps

MAY 15, 2013

Advanced

4 RFT:

15 KBS 2/1.5p

12 HR Clapping Push Up

9 Strict Pull Ups

6 HSPU

3 Muscle Up

Intermediate

4 RFT:

15 KBS 1.5/1 p

12 HR Push-Ups

9 Kipping Pull-Ups

6 HSPU 

3 Muscle Up Progressions 

(ring row --> transition --> ring dip)

Beginner

4 RFT:

15 KBS (scale load as needed)

10 HR Push Ups

9 Kipping Pull-Ups with a band

6 HSPU on box

3 Ring Rows + 3 Jumping Ring Dips 

Firebreather

1. Push Press

1x 15 - 20 reps

1x Failure

*use the first set to establish your weight for the 2nd set. 

Weight should allow you to hit at least 15 reps on the second set.

2. CFJax WOD

MAY 14, 2013

Advanced

3 RFT:

15 Hang Power Clean 135/95

15 Burpee's

rest 10 mins

5 RFT:

35 Double Unders

200m Run

Intermediate

3RFT:

15 Hang Power Clean 115/75

15 Burpees

rest 10 mins

5RFT:

25 Double Unders or 100 Single Under

200m run

Beginner 

3RFT:

15 Hang Power Clean 75/45

10 Burpees

rest 10 mins

5RFT:

100 Single Under

200m run 

MAY 13, 2013

All Levels

For Time:

Teams of 4

200 Pull Ups

200 Thrusters 45/35

200 Box Jumps 24/20

200 OHS 95/65

*This is a chipper WOD. Athlete's may partition Reps needed. 

MAY 10, 2013

Advanced

EMOM for 10 mins:

2 Deadlifts @80% 

then:

10 mins to establish

a 1RM Weighted Dip

Intermediate:

EMOM for 10 mins:

2 Deadlifts @80%

then:

3 Sets Max Rep Dips

Beginner:

EMOM for 10 mins:

2 Deadlifts @80% 

then:

3 Sets Max Rep Dips

MAY 9, 2013

Advanced 

For Time:

w/20#/10# vest

Run 800m

40 Air Squats

40 Sit Ups

50 Push Ups

Run 400m

30 Push Ups

30 Air Squats

40 Sit Ups

Run 800m

20 Push Ups

20 Sit Ups

30 Air Squats

Intermediate

For Time:

Run 800m

30 Air Squats

30 Sit Ups

40 Push Ups

Run 400m

20 Push Ups

20 Air Squats

30 Sit Ups

Run 800m

10 Push Ups

10 Sit Ups

20 Air Squats

Beginner

For Time:

Run 400m

30 Air Squats

30 Sit Ups

40 Push Ups

Run 400m

20 Push Ups

20 Air Squats

30 Sit Ups

Run 400m

10 Push Ups

10 Sit Ups

20 Air Squats

MAY 8, 2013

Advanced

For Time:

3 Rounds of

15 Back Squat 185/115

5 Strict HSPU

then:

3 Rounds of

5 Sumo Deadlift High Pull 135/95

15 CTB Pull Ups

Intermediate

For Time:

3 Rounds of

15 back squats 135/95

5 HSPU or 10 on box

then

3 Rounds of

5 Sumo deadlift high pull 115/75

15 banded CTB pull-ups

Beginner:

For Time:

3 Rounds of

15 Back Squat 115/75

10 HSPU on box

then:

3 Rounds of 

5 Sumo Deadlift High Pull 95/75

10 banded CTB pull-ups

 *Bar is taken from the ground for the BS. Athlete's use one barbell, strip the weights.

Firebreather

EMOM for 10mins

Even:

3 CG Bench @Body Weight

Odd:

1 Rope Climb 20'

then:

CFJax WOD

MAY 7, 2013

Advanced/Intermediate

12 min AMRAP:

10 Deadlift 95/65

8 HP Clean 95/65

6 Push Press 95/65

Beginner:

12 min AMRAP:

10 Deadlift 75/45

8 HP Clean 75/45

6 Push Press 75/45

MAY 6, 2013

AMRAP in 1 min:

2 Power Clean 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

Rest 2 mins

AMRAP in 2 mins:

3 Power Clean 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

Rest 3 mins

AMRAP in 4 mins:

4 Power Cleans 205/125

AMRAP in remaining time of 

Air Squat Box Jump 30"/24"

MAY 3, 2013

Advanced

3 RFT:

50 Wall Balls (20#/10')(14#/9')

50 Double Unders

50 Sit Ups

Intermediate

3 RFT:

50 Wall Balls 

25 Double Unders

50 Sit Ups

Beginner

3 RFT:

30 Wall Balls

30 Singles Unders

30 Sit Ups

MAY 2, 2013

Advanced

E2MOM for 20 mins:

Row 7 Cals

5 Deadlifts 315/205

2 Rope Climbs

Intermediate

E2MOM for 20 mins:

Row 5 cals

5 Deadlifts 225/155

1 Rope Climb (or 2 MRC)

Beginner

E2MOM for 20 mins:

Row 5 cals

5 Deadlifts 155/105

2 Modified Rope Climbs

MAY 1, 2013

MAY 2, 2013

Baseline 
For Time:
500m Row
40 Air Squats
30 Sit Ups
20 Push Ups
10 Pull Ups

then:
EMOM for as Long as Possible:

Perform 1 FS the  first min, 2 the next, 3 the third min, etc..

until you cannot complete the required rep scheme

within the minute.

Advanced

Body weight/1/2 Body weight

Intermediate

115/75

Beginner

95/65

Firebreather

 Death by Front Squat

then:

For Time:

8 - 6 - 4 - 2 reps of

Power Snatch or Snatch 155/105

16 - 12 - 8 - 4 reps of

Ring Push Ups