December 9th, 2023
WOODWORKING
[TEAMS OF 3]
AMRAP 21:
15/12 Calorie Row
9 Toes to Bar
6 Burpee Box Jumps *
Waterfall Style
* Next Partner Goes When Rower Opens Up
* Score Total Calories On Rower
FX: Leg Raises
RX: 24/20
RX+: 30/24
banglim
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December 8th, 2023
Deadlift
On the 3:00 x 3 Sets:
3 Deadlifts
* Start First Working Set at 80% & Build To Heavy
“DT” [HERO]
5 Rounds For Time:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Time Cap: 10 Minutes
RX: 155/105
RX+: Buy-in: 30/24 ECHO
December 7th, 2023
“Mojo Dojo Casa House Cove Version”
5 Rounds For Time:
20 Push-ups
30 Sit-ups
400 Meter Run
10-8-6-4-2 BMU
Time Cap: 30 Minutes
FX: Burpee Pull-up
RX: As Written
RX+: 20 GHDs
December 6th, 2023
Push Jerk
On the 3:00 x 3 Sets
3 Push Jerk
* Start First Working Set at 80% & Build To Heavy
AMRAP10
“Double Up”
60 DU (90 SU)
10-20-30… Wall Balls
FX: 14/10
RX: 20/14
RX+: 30/20
December 5th, 2023
“ECHO FOUR SEASONS”
AMRAP 4:
400 Meter Run
21/15 Calorie Bike
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
400 Meter Run
15/12 Calorie Bike
Max Power Snatches
Rest 4 Minutes
AMRAP 4:
400 Meter Run
12/10 Calorie Bike
Max Power Snatches
FX: Hang 45/35; 75/55; 95/65
RX: 75/55; 95/65; 115/85
RX+: 95/65; 115/85; 135/95
December 4th, 2023
Front Squat
On the 3:00 x 3 Sets:
3 Front Squats
* Start First Working Set at 80% & Build To Heavy
“Microwave”
AMRAP 8:
7 Thrusters
7 Pull-ups
7 Burpees
RX: 75/55
RX+: 95/65; C2B
December 2nd, 2023
Deadlift
On the 3:00 x 3 Sets:
5 Deadlifts
* Start First Working Set at 78% & Build To Heavy
“Scotty”
[HERO]
AMRAP 11:
5 Deadlifts
18 Wallballs
17 Burpees Over Bar
FX: 185/125: 14/10
RX: 225/155; 20/14
RX+: 315/225; 20/14
December 1st, 2023
“Cake Mix”
[TEAMS OF 2]
AMRAP 30:
Partner 1: 400 Meter Run + 12 Toes to Bar
Partner 2: Max Calorie Bike
* Switch After Completion of Run + Toes to Bar
FX: Leg Raises
RX: As Written
RX+: ECHO
November 30th, 2023
Push Jerk
On the 3:00 x 3 Sets:
5 Push Jerks
* Start First Working Set at 78% & Build To Heavy
“Brass Monkey”
AMRAP 10:
9 Push Jerks
30 DU (45 SU)
9 Pull-ups
30 Double Unders
FX: 75/55
RX: 95/65
RX+: 115/85; C2B
November 29th 2023
The Chief
(AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles