100 Curtis P's

100 Curtis P's for Time

Men 95#/Women 65-45#

Metcon: The Bear

5 Rounds

Power Clean x 7

Front Squat x 7

Push Press x 7

Back Squat x 7

Push Press x 7

Goal: Find Max weight without dropping bar

Add 5-10lbs Per Set

Rest as needed between sets

8 Min AMRAP

5 x Squat Clean 135/95

10 x Burpees

15 x KBS

12 Days of Xmas WOD

Perform this WOD in the same order that you sing the “12 Days of Christmas” song. 

Perform for time:

1 Power Snatch, 135/85lb
2 Ring Dips
3 Burpees
4 Chest To Bar Pullups
5 Toes to Bar
6 Clapping Pushups
7 Air Squats
8 Jumping Switch Lunges, R=1,L=2
9 Box Jumps, 24/20″
10 Wall Ball, 20/14lb
11 KB Swings, 70/55lb
12 Thrusters, 135/85lb

12 min AMRAP

Wall Ball x 15

Sit Ups x 30

3 RFT

10 KBS

10 Deadlift  135#

10 Burpees

10 HPC

10 Box Jumps 24"

10 Front Squat

10 Pull Ups

10 Push Press

10 Back Squat

10 Ball Slams

500m Row

then,

21-15-9

SDLHP 95#

Push Press

OHS

then,

500m Row

Wed & Fri

Anyone remember last weeks WODs?

5 RFT

15 x Hang Snatch 95/55

15 x Box Jumps 24"

via CF Springfield

Every 2min on the min

5 x Thrusters 165/115

KB Swings x Remaining Time

100 KBS for Completion

Kinda sucked WOD

150 Air Squats
60 Ring Rows
75 Good Mornings, 75/55lb
40 Box Jumps, 24/20″ (Games Standard)
Run 500m
20 HSPU, scale off of boxes or with strict db press

20 min AMRAP

250m Row

25 Pushups

via CF Jax

30-20-10

Deadlift 185

Clapping Push Ups

then,

TABATA

Air Squat

KB 53#

110 Double Unders

11 SDLHP @ 75/135
11 HSPU
11 Hang Power Clean @ 75/135
11 Ring Dips
11 Front Squat @ 75/135
11 KB Swing @ 44/70
11 Push Press @ 75/135
11 Box (Tire) Jumps @ 26/36
11 Back Squat @ 75/135
11 Toes-to-bar
11 Lunges w/barbell @ 75/135
11 Burpee Pullups 

110 Double Unders

Work Comp

5 RFT

20 x Toes 2 Bar

10 x Power Clean 135/65

20 x Push Ups

5 x Power Clean

10 x Push Ups

Freestyle

-30 sec rest between all sets-

80% Bench Max Reps

Hand Release Pushups x 25

75 % Bench Max Reps

Ring Dips x 25

70% Max Reps

HSPU x 25

then,

225# Back Squat x 15

Air Squats x 25

225# Back Squat x 10

25 Walking Lunges

225# Back Squat x 5

20" Box Jumps x 25

20 min AMRAP

5 x Hang Squat Clean 95#

10 x Push Press

15 x Back Squat

250m Row

Filthy fifty aka dirty Joy

For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings, 35 pounds
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20/14 pound ball
50 Burpees
50 Double unders

Clinton trail run 11.25.11

1 mile 6 rounds

Carse

21-18-15-12-9-6-3 reps for time

Begin each round with a 50m Bear Crawl

then,

Squat Clean 95#

Double Unders

Deadlift 185#

24" Box Jump

CF Main Site

FGB Timing Rules/ 3 Rounds

1 min Ball Slams 30/15

1 min Jump Over 24/20" Box

1 min 1 arm KB Snatch 53/35

1 min Stationary OH Lunges 45/25 Plate

1 min Rest

Total Reps for Score

21-15-9

SDLHP 95/65
Bar over burpees
OHS

Lactic Acid

2000m Row for Time

then,

2 min max reps each

Bench Press

Rope Climb

Ring Dips

Toes 2 Bar

Air Squats

Double Unders

Total Reps for Score

5 RFT

15 x Deadlift

12 x Hang Power Clean

9 x Front Squat

6 x Push Jerk

155/85#

Old military trail stroll

8 mile trail run

Dogfight

Curtis P-40

3 RFT

 

20 pushups
11 Curtis P's @ 115
200m run
20 Double Unders
200m run
11 Renegade Man Makers
20 lunges

 

1st set- rest 1min

2nd set- rest 2 min

via The Shop

 

5 RFT

7 x Squat Cleans 155/75

14 x KBS 53/35

Watch Out Bitches!

4,000 Meter Row for time

Who're the slackers now...we were a little short on head count tonight BOYS!

20 min AMRAP

5 x Burpees

10 x KBS

15 x Ball Slams 30/15

with 20# Vest

Detailed Destruction

20 min max rounds

1 Round of Cindy

Round # of Clean & Jerk 155/65

30 steps, Alternating Stationary Lunges w/ bar on back, 95/65lb

30 KB Swings, 55/35lb

30 Wall Balls, 20/14lb

30 Push Press, 95/65lb

30 Toes To Bar

30 Box Jumps, 24/20″ (2011 Games Standard)

30 Hang Power Snatches, 95/65lb

30 Burpees

30 Double Unders

30 Overhead Squats, 95/65lb

40 Power Cleans 115/75

30 Ring Dips

20 OHS

200m Run

25 Shoulder Press 75/40

200m Run

25 Shoulder Press

200m Run

25 Shoulder Press

200m Run

25 Shoulder Press

200m Run

Bradshaw

10 rounds for time of:

3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders

15 Power Cleans, 155/95lb
  50 Overhead Walking Lunges, 45/25lb
50 Push Ups
10 Power Cleans, 155/95lb
  34 Overhead Walking Lunges, 45/25lb
35 Push Ups
5 Power Cleans, 155/95lb
  17 Overhead Walking Lunges, 45/25lb
20 Push Ups

Clinton Sunday stroll

12 mile trail run

OPERATIONAL READINESS ASSESSMENT

25-20-15

Rope Slams

KBS

- rest 2 min-

20-15-10

Pullups

Ball Slams

-rest 2 min-

15-10-5

Box Jumps 24"/20"

Burpees

via 324

500m Row

20 x Power Clean

10 x Thrusters

500m Row

20 x Pull Ups

30 x Push Ups

40 x Jumping Squats

500m Row

10 x Power Clean

5 x Thrusters

500m Row

10 x Pull Ups

15 x Push Ups

20 x Jumping Squats

500m Row

2011 Open Sectionals WOD 1

Mod 15min AMRAP 

30 DU

15 Snatches 75/55

via CF Springfield

3...2...1...weekend

3 Minutes of WallBalls, 20/14lb
3 Minutes of Toes To Bar
3 Minutes of Hand-Release Push Ups
2 Minutes of WallBalls, 20/14lb
2 Minutes of Toes To Bar
2 Minutes of Hand-Release Push Ups
1 Minute WallBalls, 20/14lb
1 Minute Toes To Bar
1 Minute Hand-Release Push Ups

Score is total reps

via CF Springfield

Hells Bells

200 KB Swings

Penalty for stopping

5 x DL 185/115

10 x Ring Dips

15 x Sit Ups

Kalsu aka DNF

100 Thrusters 135/85

*EMOM 5 Burpees

via CF Springfield

Eighty Ei8ht

8min AMRAP

5 Squat Cleans

200m Run

8min AMRAP

Rounds of Cindy

300

300 Double Unders

3 x GTO Penalty 155/95

20 Min Deathrow

20min AMRAP

25 Wall Ball 25#

25 Push Ups

250m Row

via Sin City

Kirk's Leftovers

10 GTO 155/85#

10 Ring Dips

10 Rev Grip Pullups

200m Run

10 GTO

10 KB SDLHP 70/35#

10 Pull Ups

200m Farmer Carry

10 GTO

10 Ring Dips

10 Rev Grip Pullups

200m Run

10 GTO

10 KB SDLHP

10 Pull Ups

200m FC

10 GTO

10 Ring Dips

10 Rev Grip Pullups

D.T. AMRAP

20 min AMRAP

1 Round of DT

12 x Deadlift 155/85

9 x HPC

6 x Push Press

200m Run

9-15-21

Squat Clean Thruster 75/45

Toes 2 Bar

then,

1 Rep Increasing EMOM till failure

Squat Clean

Clinton Trail Run

Front Squat Practice

12min AMRAP

3 x HSPU

6 x Box Jumps 30/24"

9 x OHS 95/65

Death by Clean & Jerk

1 Rep EMOM

1 rep 1st min....2 rep 2nd min...so on

For Time:

25 Overhead Squats, 95/65lb
25 SDHP, 95/65lb
Run 500m
50 Overhead Squats, 95/65lb
50 SDHP, 95/65lb
Run 1000m

via CF Springfield

Angry Annie

50-40-30-20-10

Double Unders

Ball Slams 30/15#

Sit Ups

Push Ups

Sophia

10-9-8-7-6-5-4-3-2-1

115/75 squat clean thruster

50-45-40-35-30-25-20-15-10-5

double unders

via CF Jax

Helvetica

emom pull up/push up ladder

 

-pull ups are odd numbered reps on odd numbered minutes

-push ups are even numbered reps on even numbered minutes

-continue until you are no longer able to finish prescribed reps in that minute

-when you cannot complete the reps for either movement, continue with the other until failure.

1st minute one pull up, 2nd minute two push ups, 3rd minute three pull ups, 4th minute four push ups etc.  if for example, you max out on pull ups on the 11th minute, do twelve push ups on the 12th minute, rest for the 13th minute, 14 push ups the 14th and so on until failure.

-add the highest minute completed for you score i.e. pull ups-11, push ups-14 score is 25.

 

CF Jax 

HAMPOP

 

25-20-15
135/95 deadlifts
20" box jumps
3min rest

20-15-10
185/135 deadlifts
24" box jumps
3min rest

15-10-5
225/165 deadlifts
30" box jumps
3min rest

8-5-3
275/205 deadlifts
36" box jumps (stack plates on box)

via CF Jax

10 Point Park

 

5 Min AMRAP

3 x Burpees

6 x KB Swings

9 x Air Squats

- 4 min rest-

4 Min AMRAP

2 x Burpees

4 x KB Swings

6 x Air Squats

- 3 min rest-

3 Min AMRAP

1 x Burpees

2 x KB Swings

3 x Air Squats

then, 1000m Run

21 x HPC  135#

30 x Pull Ups

400m Run

15 x Squat Cleans 155#

30 x Pull Ups

400m Run

9 x GTO 185#

18 x Strict Pull ups

31 Heros

As Many Reps As Possible in 31min of:
8 Thrusters (155/103lbs)
6 Rope Climbs (15 ft. ascent)
11 Box Jumps (30/24″)

 

This is a Partner WOD – 

Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is # Total Reps

AMRAP 20 min

10-20-30-40 increase each set

Hand Release Pushups

Front Squat 65/45

Sprawl Sit Ups

200m Run

3 min Max Reps Squat Snatch 95/65

3 min Max Calorie Row

2 min Max Reps Squat Snatch

2 min Max Calorie Row

1 min Max Reps Squat Snatch

1 min Max Calorie Row

Total all Snatches & Calories for Rows

Monday Madness

21 x Toes to Bar

21 x Burpees

21 x Deadlifts 185/125

400m Run

 15 x Toes to Bar

15 x Burpees

15 x Deadlifts

400m Run

9 x Toes to Bar

9 x Burpees

9 x Deadlifts

Right Where You Stand-324

 EMOM: 1-2-3-2-1

hang power clean

jerk x 1

completed as three separate five-minute segments; three minutes rest between load increases

on the minute perform the required hang cleans in sequence followed by one jerk

via 324

AMRAP 22

11 OHS @ 95/65
11 ATB
400m Run

10TO30BY5

5RFT

ring dips x 10

calorie row x 15

1.5/1 kb swing x 20

jumping pull up x 25

double unders x 30

 

via CF Jax

THE CHIEF

3AMRAP*:
5 Rounds:
3x Power Cleans (135/95#)
6x Push Ups
9x Air Squats
1-Minute Rest Between Rounds
 
*(3-Minutes, As Many Rounds/Reps As Possible)

Numb

Results may vary

 7 RFT

400m Run

29 x Back Squat 135/55

TGIF

20min AMRAP

200m Run

5 x PC 145/65

10 x Knee to Elbows

15 x Wall Ball 20/10

Top City 911

 

100 Burpees

200 Double Unders

100 Ring Rows

Perform the following for time

Partition the reps as you wish

via CF Springfield

10 RFT

15 x Air Squats
12 x Shoulder Press 65/45
9 x KB Swings 55/35

Friday Funday

50 x SDHP 

50 x DU

40 x HPC

40 x DU

30 x Push Press

30 x DU

20 x Hang Snatch

20 x DU

10 x OHS

10 x DU

 Weight 115#/ 65#

Robocop

15 min AMRAP

10 x GTO 95/63

10 x Bar Facing Burpees

150m Run

with 20lb Vest

Disposeable Heros WOD

5 RFT

400m Run

40m Walking Lunges

25 x Knee to Elbows*

25 x Hand Release Push Ups

25 x Burpee Pull Ups

*5 Burpee Penalty for Dropping off Bar

via CF Springfield

How long is my peak

14 mile, 5,900' elevation gain
4am start

45 x SDLHP 95/65

then,

21-15-9

Double KB Front Squat 53/25

Ring Dips

then,

45 x SDLHP 95/65

500m Row

then,

15-12-9

Power Clean 155/105

Burpees

400m Run

Race Day