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"