Archives: WODs

“Cranky Christine”

3 Rounds for Time: 

700/600m Row

12 Deadlifts 

21 Burpee Box Jumps

Rest 3 Minutes Between Rounds

Time Cap: 25 Minutes 

Score is total time it takes to complete workout, including rest 

Fx: 185/135, 20/18

Rx: 225/155, 24/20

Rx+: 275/185, 24/20

Bloody Mary

AMRAP 20:

5 Handstand Push-ups
10 Single Leg Squats / Pistols
15 Pull-ups

Every 4 Minutes [Starting at 0:00]:

15 Hang Power Snatches

FX:45/35, Weighted Step-ups
RX:75/55, Weighted Step-ups
RX+:95/65 

Overhead Squat

Build to a heavy single Overhead Squat, score is heaviest rep

Something or Other

For Time: 

20 Power Cleans 

20 Bent Over Row

20 Overhead Squat 

Time Cap: 10 Minutes 

Fx: 95/75

Rx: 115/85

Rx+: 135/95

STRENGTH

Work up to a heavy one rep snatch

SCARFACE

For Time

6 Rounds:

8 Power Snatches 

8 Bar-Facing Burpees

*Decrease weight every 2 Rounds

*Score = Time it takes to complete the workout

FX: 115/85; 95/65; 75/55

RX: 135/95; 115/85; 95/65

RX+:155/105; 135/95; 115/85

STRENGTH

Build to a heavy set of 3 PUSH PRESS

METCON

(Teams of 2)

AMRAP15

150 WallBalls 

30 Muscle Ups

*Complete 15 DU after Each Switch

**One Partner Working at a Time

Fx: 14/10, Pull-ups

Rx: 20/14, Bar Muscle-up

Rx+: 20/14

Eddie Smurphy

800m Run 

2 Rounds 

__ Pullups

__ Pushups

__ Air Squats 

800m Run

Time Cap: 25 Mins

*Partition if needed, put in comments

Fx: 40,50,60 respectively 

Rx/Rx+: 50/75/100 respectively 

Sick Joke

For Time: 

10-9-8-7-6-5-4-3-2-1: 

Deadlifts

Double DB Shoulder to Overhead 

After Each Round: 

*10 Meter Handstand Walk 

20 Minute Time Cap 

*Score is time it takes to complete the workout 

Fx: 155/105, 35/20, Dolly Walks

Rx: 225/155, 50/35, 2 Wall Walks 

Rx+: 225/155, 50/35, HSPU

FRONT SQUAT

Build to a heavy set of 5

*Score is heaviest load

“Seventh Wonder”

7 Rounds for Time 

7 Double DB Front Squat 

7 C2B Pull-ups

7 Double DB Push Press 

7 Toes to Bar 

Time Cap: 15 Min

Fx: 35/20

Rx: 50/35

“Doce”

3 Rounds x AMRAP 4:

27/21 Calorie Row

21 Power Cleans

15 Burpee Box Jumps(24″/20″)

Rest 4 Minutes Between Rounds

FX:

Round 1: (95/65) 

Round 2: (75/55)

Round 3: (65/45)

RX:

Round 1: (115/85) 

Round 2: (95/65)

Round 3: (75/55)

RX:

Round 1: (135/95) 

Round 2: (115/85) 

Round 3: (95/65)

Deadlift

Build to a Heavy Set of 20

*Score = Heaviest Load

Hello Darkness

Time Cap: 18 Minute Cap

36 Burpee Pull-ups

63 Dumbbell Hang Snatches

__ Cal Bike

*Score = Time it takes to complete the workout.

FX:35/25, 75/60

RX: 50/35, 90/72