Archives: WODs

Back Pause Squat

1X1

Build up to a Heavy Back Pause Squat (3-seconds)

in 15:00

“Telluride”

RX+:

Every 3:00 x 5 sets

12/10 Calorie Bike

8 Back Squats (185/125)

50ft Walking Lunge

RX: 10/8 cals, 155/105

FX: 8/7 cals, 95/65

Target Time each set: 1:40-1:55

Time Cap each set: 2:30

STRENGTH
Gymnastic Skill: Muscle Up

EMOM 10:

Odd: 5-10 Ring/Bar Kip Swings

Even: 3 to 10 Dips

Death by Ring Muscle Ups:

Minute 1: 1 Ring Muscle Up

Minute 2: 2 Ring Muscle Ups

Etc…if you fail before the time cap, complete the allowed 

numbers with toes-to-bar or toes-to-ring

“Mammoth Lake”

Score Time

RX+:

3 Rounds

30/24 Calorie Row

25 Box Jump Overs 24″/20’’

20 Handstand Push Ups

RX: 25/20 Cals, 20 BJ’s, 15 HSPU

FX: 20/16 Cals, 15 Box Step Up

20/19/ 10 DB Push Press 35/25 

Time cap: 18:00

STRENGTH
Build up to a Heavy 1-rep
Clean Grip Deadlift
in 15:00
BIG BEAR
15-10-5
Dumbbell Burpee Deadlift
30-20-10
Toes to Bar

Time Cap: 10 Min

FX: Knee Raises; 35s/ 25s
RX: As Written; 50s/35s
RX+: 45-30-15 T2B

Power Cleans
Every 2:00 (6 sets) 
2 Power Cleans + 2 Push Jerks (moderate-heavy) 
– complete unbroken, build-in sets-

CF OPEN 13.2
RX
10:00 AMRAP 
5 Shoulder to Overhead (115/75) 
10 Deadlifts (115/75) 
15 Box Jumps (24/20) 

FX
10:00 AMRAP 
5 Shoulder to Overhead (95/65) 
10 Deadlifts (95/65) 
15 Box Jumps (20/16) 

TEMPO BENCH PRESS

8 sets 
2 Tempo Bench Press (70-80%) 
Tempo = 3 sec down/no pause/1 sec up/no pause (3010) 
-rest 60-90 seconds between sets-

BISON
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press
V-Ups 
-rest 1:00-
5:00 AMRAP 
5-10-15. . . 
Ring Rows (Or Bodyweight Bar Rows) 
V-Ups 
-rest 1:00- 
5:00 AMRAP 
5-10-15. . . 
Dumbbell Bench Press
Ring Rows (Or Bodyweight Bar Rows) 

RX+ (50/35)

RX: (35/25)

FX (Sit Ups, light dumbbell)

“Deadwood”

RX+

Every 2:00 (7 sets) 

12/10 Calorie Air Bike 

3 Power Snatch (singles, build in weight) 

RX

Every 2:00 (7 sets) 

10/8 Calorie Air Bike 

3 Power Snatch (singles, build in weight) 

FX

Every 2:00 (7 sets) 

8/7 Calorie Air Bike 

3 Power Snatch (singles, build in weight)

Gymnastics

10-minute EMOM 

Odd Minute: 

Level 1: 20 seconds of Deficit Strict HSPU [45/25 plates] 

Level 2: 20 seconds of Strict Box HSPU 

Level 3: 20 seconds of Pike HSPU, Push Ups, or Elevated Push Ups

TEMPO FRONT SQUATS

8 sets 

2 Tempo Front Squat (70- 80%) 

Tempo = 3 sec down/no pause/1 sec up/no pause (3010) 

-Rest 90 Sec Betwwen Sets

RX+

15-12-9 

Hang Squat Clean (115/85) 

Burpee Box Get Over (30/24) 

Chest to Bar Pullups 

RX

15-12-9 

Hang Squat Clean (95/65) 

Burpee Box Get Over (24/20) 

Pull-Ups 

Fitness

15-12-9 

Hang Dumbbell Squat Clean (light) 

Up Down Box step up (24/20)

Jumping Pull Ups

TIME CAP: 12