Fifteens

15 reps each 95/65-63 *Debatable

OHS

C2B

Thrusters

C2B

Front Squat

C2B

Push Press

C2B

*15 Air Squat Penalty for dropping/off bar

Finally

20 min AMRAP Ring push up x 5 GTO x 5 @ 135 Box jump x 7 Row 9 cal

Pressing Evolution

1000m Row

20 x Shoulder Press 135

750m Row

15 x Push Press 155

500m Row 

10 x Push Jerk 185

via CF Jax

FGB Scoring- 19 min-4Rds

Hang Power Clean 95#

Ring Dips

Wall Ball

Double KB SDLHP 53#

Rest

Undertaker

EMOM 10 min

6 x Thrusters 95/65

then, 

10 min AMRAP

5 x Burpees

10 x KBS 53/35

10 yd Broad Jump

15 x Air Squats

Great White Hype

5 RFT 

15 x OHS 95#

Quinton Heights Hill Run

then, 

MD Special

5 x OHS

25 meter OH Lunges

Core Curriculum

25-20-15-10-5

Toes 2 Bar

Double Unders x 2

then, 

TABATA

Pushups/Situps

16 min AMRAP

11 x DU

9 x KBS 70#

7 x Deadlift 225#

5 x C2B

3 x Squat Clean 165#

1 x Jerk 165#

"Hope"

Three rounds of FGB timing:

Burpees
75 pound Power snatch
Box jump, 24" box
75 pound Thruster
Chest to bar Pull-ups

Finger Paint

EMOM

20# Ball Slam 2-4-6-8 ....

Burpees 1-2-3-4 ...

-rest 5 min-

Completed work in Reverse  12-10-8....

then,

Bench Press 185# 10-9-8-7...10

Box Dips 1-2-3-4...10

25 x T2B

10 RFT

Row for Calories x 10

135/95 GTO x 5

row 250m
10 push press 135/95#
20 T2B
10 pushpress
100 double unders
20 pullups
10 snatch 135/95#
20 situps
100 double unders
10 power cleans 135/95#
20 wallballs
10 front squats 135/95#

via CF 785

 

3 Rds  (155/135/115) (95/85/65)

Bench Press Max Reps 1min

Rest 1 min

KBS Max Reps 1 min 53#

Rest 1 min

Back Squat Max Reps 1min

Rest 1 min

Ball Slams Max Reps 1 min

Rest 1 min

*1 Burpee penalty for no increasing reps per round (ie. 10 reps in 1st, 6 reps in 2nd = 4 Burpees)

Bar Fine

400m Bar Carry 135/95

Deadlift x 40

Hang Clean x 30

Front Squat x 20

Push Press x 10

400m Bar Carry 

5 GTO Penalty for every time the Bar touches the ground on the carry

via CF Jax

KB Volleyball

100 x KBS Over the Net

CFG- Regional Event 4

135 pound Back squat, 50 reps
20 Pull-ups
135 pound Shoulder-to-overhead, 30 reps
85 pound Front squat, 50 reps
20 Pull-ups
85 pound Shoulder-to-overhead, 30 reps
65 pound Overhead squat, 50 reps
20 Pull-ups
65 pound Shoulder-to-overhead, 30 reps

MT Special V2.0

20 Min AMRAP

15 x Push Ups

5 x Squat Clean 155#

15 x KBS

5 x GTO

200m Bag Carry

3 RFT

20 x Box Jumps 24"/20"

15 x Burpees

10 x OHS 135/65

then,

10-1 AB Ladder

Sit Ups

K2E

Writing on the Wall

EMOM (min 1-10)

30 x DU

Max Reps x Power Clean  155

Rest  (10-12)

EMOM ( 13-22)

155

15 x KBS

3 Rounds @ 95#
5 HPC
10 Hang Power Snatch
25 Double Unders
--REST 1--
3 Rounds @ 115#
10 HPC
5 Push Press (not STOH or Jerk)
25 Double Unders
--REST 2--
3 Rounds @ 135#
5 HPC
5 Push Jerk or Split Jerk
25 Double Unders 

via The Shop

Partner WOD 800m Run Trigger

Max Reps x GTO
800m Run

Max Reps x Rope Climb/ Ring Rows
800 m Run

Max Reps x Squat Clean
800m Run

Keep up or Die

 

45 x Deadlift 225/155

45 x HSPU

150 x DU

150 x Sit Ups

45 x Thruster 95/65

45 x Pull Ups

Only thing legs could handle

20 AMAP Double unders 3 GTO penalty

Grand Ole WOD

For time:

3 Rope Ascents, 15ft
Run 200m
30 Thrusters, 95/65lb
Run 200m Backwards
30 Chest to Bar Pull Ups
Row 300m
30 Ring Push Ups
Row 30 Calories
30 steps, Stationary alternating lunges w/ bar on back, 95/65lb
300ft Bearcrawl
30 Ballslams, 30/15lb
300ft Farmer’s Walk, 55/75lb
30 Overhead Squats, 95/65lb

via CF Springfield

C&J meets Cindy

15 min AMRAP

135 lb GTO 1,2,3,4,5,etc
1 round of Cindy in between sets

Old one from springfield

Any how you like

25 thrusters 135
50 T2B
75 box jumps 24"
1000 m run

AMRAP 33

AMRAP 33
1 Squat Clean @ ~80 1RM
200m Uneven Farmer Carry @ 70/53*
3 Deadlift @ 225
400m Run
5 C2B Pullups

*Do 10 burpees EVERY time you set down KB's (even at 200m)

Run 800 m 

80 x HPC 75/55#

Run 600m

60 x Push Press 

Run 400m

40 x Front Squat

Run 200m

20 x Power Snatch

Sea legs

3 RFT
1000 m row
25 OHS 95
25 burpees

Via
Sin city

21min Clock

Buy In

50 x T2B

AMRAP

8 x Bar Facing Burpees

40 x Double Unders

8 x Squat Clean Thrusters 135#

The Great Destroyer

One round, top to bottom for time of:
30 swings @ 53
25 box jumps @ 24
20 dumbbell thrusters @ 2 x 25
15 ohs @ 95
10 ring dips
5 power clean @ 185
10 clapping pushups
15 front squat @ 95
20 pullups
25 wall ball @ 20
30 burpees

via The Shop

Humble Pie

 

 CF Games 12.2 WOD

 10 min AMRAP

 

30 x Snatch 75#

30 x Snatch 135#

30 x Snatch 165#

Big Piece of Humble Pie,

Bench/ Squat Alternate

12 reps x Alternate Sets

Starting Weight 165 / + 20# Per Round to failure

Random Hero

185/ 85

25 x Deadlift

10 x HSPU

20 x Back Squat

20 x Ring Dips

15 x Front Squat

30 x Pullups

10 x Power Clean

40 x Sit ups

5 x Squat Cleans

50 x Push Ups

12.3 WOD

18min AMRAP

15 x Box Jumps 24"

12 x Push Press 115#

9 x Toes to Bar

Bloody hand

front squat 5x5

200 DU
12.2 workout attempt
Wound rip during 135
Regroup
75 snatches at 75lbs total
Then death by snatch sets of 3
Then death by press @ 75lbs set of 3

Hips ahoy with a twist

200 DU
21-15-9
Squat clean 135/55
Bar facing burpees

Via cross fit jax

Different Strokes for Different Folks

21-15-9

DB Bench Press

Ring Rows

Dips

Pullups

Or 12Min AMRAP

15 Wall Ball

15 Burpees

15 Situps

3 RFT

800m Run

50 x Good Mornings aka Morning Glory

50 x Situps

Side Stich

Annie Style 50-40-30-20-10

Box Jumps 20"

Air Squats

Sit Ups

Walking Lunges

Pushups

Deadlift 1 Rep Max

then,

 

3 x Rope Climbs 15'

15 x Squat Clean 165#

30 x Chest to Bar Pullups

400 m Farmer Carry

25 to Life

25 Handstand push-ups
50 Toes-to-bar
Row 800 meters (changed from CFS)
75 Push Press, 75/45lb
150 Double-unders

via CF Springfield

The Game Plan

core strength:

front squat

e3mom for 9 minutes:

185# x 8; 205# x 8; 225# x 8

- rest 5 min. -

hang power clean

1:1 work/rest

every 45 seconds:

165# x 5; 185# x 4; 205# x 3

- rest 3 min. -

every 60 seconds:

205# x 5; 215# x 4; 225# x 3

supplemental conditioning:

30# ball slam x 5

strict pull-ups x 3

12 rounds

via 324

Stupidity at its finest

1000 air squats for time

CFG 12.1

7 min Max Burpees

Rows before Hoe's

250m Trigger

115/55 Squat Clean Thruster

60 Total SCT to finish

12 min AMRAP

12 x Box Jumps

6 x Thrusters

6 x Bar Over Burpees

Triumphant Return

5RFT

3 min AMRAP

3 x Power Clean 135

6 x Pushup

9 x Air Squat

-1 min rest-

Twenty-1K

For time..

20 x K2E

1K Row

20 x K2E

1K Row

20 w K2E

1K Row

Developmental Stages

E3MOM for 15 min

Back Squat x 3

100' Weighted Walking Lunges 45# (Bar)

3 min AMRAP

225 Deadlift x 5

DB Bench Press x 7

-rest 2 min-

4 min AMRAP

 205 Deadlift x 5

DB Bench Press x 7

-rest 2 min-

5 min AMRAP

155 Deadlift x 5

DB Bench Press x 7

-rest 2 min-

via 324

Rerun

30 HSPU

40 Pullups

50 KBS

60 Sit Ups

70 Burpees

 

Gym 128 

Venom

As many rounds as possible in 20min of:

5 body blasters

10 power snatch, 75/53lbs

15 box jumps, 24/20″

The wod starts with a buy in of 75 kb swings @53/35lbs.  

A body blaster = burpee+pullup+knees to elbow.  

via Sin City

Max Power Clean,

then,

30 Wall Ball

50 Double Unders

50 Sit Ups

30 WB

40 DU

40 SU

30 WB

30 DU

30 SU

30 WB

20 DU

20 T2B

30 WB

10 DU

10 T2B

1-10 ascending sets

GTO

Burpees

simple...yet painful.

2011 CrossFit Games Open Sectionals WOD 5

20min AMRAP

5 x Power Clean 145

10 x Toes to Bar

15 x Wall Ball 20#

via  CF Springfield

12 min AMRAP

12 x Box Jumps 24"

6 x Thruster 95#

6 x Bar-facing Burpees

30 HSPU

40 Pullups

50 KBS

60 Sit Ups

70 Burpees

Rope burn

50-40-30-20-10 back squat 75
5-4-3-2-1 rope climb
For time

Desforges mod

5 RFT
DL x 12 @225
10 pull ups
Clean and jerk x 12 @ 135
10 KTE

135/95 Squat Clean x 30  

Jumping Pull Ups x 40

-3 min rest-

155/105 Power Clean x 20

Pull Ups x 30

- 3 min rest-

175/115 Hang Power Clean x 10

L Pull Ups x 20

5 RFT

5 x Hang Power Clean 135#

10 x Front Squat

15 x Toes to Bar

Topeka to Auburn Half Marathon

13.1 or bust.

Final Countdown

6 min AMRAP

3 x HSPU 

6 x Ring Dips

9 x Clapping Pushups

then,

Annie

More P's

Curtis P's 5 sets x 5 reps 135#

Alternate Double Unders after each set 

10-20-30-40-50

via The Shop

Heavy DB Bench Press 4 x 8reps

then, 1 RFT

HSPU x 5

Pull Ups x 10

KBS x 15

Wall Ball x 20

Burpees x 25

Wall Ball x 20

KBS x 15

Pull Ups x 10

HSPU x 5

White Blood Cell WOD

5 RFT

Deadlift x 9

Hang Power Snatch x 6

OHS x 3

135/55#

then, Annie

Lone Ranger

10 min AMARP
20 situps
10 OHS 95lb
10 min AMARP
20 pushups
12 cal row

Anything But Legs WOD

20 min AMRAP

10 x Pullups

20 x Double Unders

8 x Bench Press 185/75