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Complete 2 rounds for time

25 Deadlift, 275/175
25 Box Jumps, 24/20
25 Wallball shots, 20/15
25 Power clean, 185/125
25 Wallball shots, 20/15
25 Box Jumps, 24/20
25 Push press, 135/85

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03 Sep 2014

090414

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1. Run 3 x 500 @ 80% rest 2:00 between efforts

2. AMRAP 15
21 Russian Swings, 32kg/24kg
14 Goblet Squats, 32kg/24kg
7 Pull-ups

02 Sep 2014

090314 PR Wednesday

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1. Back squat
5 @ 60%
max dips BW – rest 2:00
5 @ 70%
8-12 dips BW+ (AHAP) – rest 2:00
5+ @ 80%
8-12 dips BW+ (AHAP)

2. “Grace”

30 Clean and jerks for time (should be no longer than 6 minutes)

135/95

01 Sep 2014

090214

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1. Heaving Snatch Balance – 3 x 5 keep it light and focus on technique

2. Complete reps of 10-9-8-7-6-5-4-3-2-1

Squat snatch, 135/95
Push-ups (double the reps)

Monday 9/1 – Labor Day 9am WOD ONLY

“Fight Gone Bad”

3 rounds of:
Wall-ball shots, 20-lb. ball, 10-ft. target (reps)
Sumo deadlift high-pull, 75 lb. (reps)
Box jump, 20-inch (reps)
Push press, 75 lb. (reps)
Row (calories)

In this workout you move from each of five stations after a minute. The
clock does not reset or stop between exercises. This is a five-minute round
from which a one-minute break is allowed before repeating. On call of
“rotate,” the athletes must move to next station immediately for best
score. One point is given for each rep, except on the rower where each
calorie is one point.

29 Aug 2014

083014

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CF Warm up

1. Back Squat – 10-1-10-1-10

2. 3 rounds for time
400m run
21 Front Squats, 115/75
15 Pull-ups

*Sunday 8/31*

With a partner complete for time
200m Medball run, 20#/15#
Max Burpees
400m Medball run, 20#/15#
Max Power Clean, 95/65
800m Medball run, 20#/15#
Max Back Squats, 95/65

While 1st partner completes the medball run, partner 2 performs max
burpees. They switch partner 2 runs while partner 1 performs max burpees.
Continue until both have completed the 800m run. Score is both time in
seconds + reps completed.

28 Aug 2014

082914

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1. Jerk from the rack – work up to a heavy single

2. EMOM Row 15/12 calories on the rower.

How long can you continue? 10 rounds? 15 rounds? 20?

27 Aug 2014

082814

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1. AMRAP 4
Deadlift, 275

rest 8 minutes

2. AMRAP 4
Double Unders

rest 8 minutes

3. AMRAP 4
Pull-ups

26 Aug 2014

082714

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“Hockey Night”

10 rounds of
30 seconds of wall balls, 20/15
30 seconds ball slams, 20/15
2 minutes rest

25 Aug 2014

082614

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1a. Handstand Push-ups cluster 2,2,2 x 3; rest 1:00 between sets
1b. Pistols cluster 4,4,4 each leg x 3; rest 1:00 between sets

2. Complete this couplet for time (alternate movements)
10-9-8-7-6-5-4-3-2-1 Thrusters, 95/65
1-2-3-4-5-6-7-8-9-10 Chest to bar pull-ups


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