Month: July 2015

FRIDAY 150731

3/5 of “Barbara” 3 rounds, each for time of: 20 pullups 30 pushups 40 situps 50 squats Rest exactly 3 minutes between rounds. WL Group: Clean and jerk: 3-3-3-3-3 Post times for each round, modifications, and loads for clean and…


For time: Run 400m 10 heel-supported L-pullups Farmer’s carry, 400m 10 heel-supported L-pullups Run 300m 15 heel-supported L-pullups Farmer’s carry 300m 15 heel supported L-pullups Run 200m 20 heel supported L-pullups Farmer’s carry 200m 20 heel supported L-pullups Compare to…

MONDAY 150727

For time: 50 squats 25 bench dips 40 squats 20 bench dips 30 squats 15 bench dips 20 squats 10 bench dips 10 squats 5 bench dips Compare to 150612 WL Group: Make-up day Post times, scalings, and loads to…

FRIDAY 150724

4 rounds for reps of: 2 minutes jump rope 2 minutes burpees Compare to 150617 WL Group: Front squat: 5-5-5-5-5 Post reps completed, whether single under or double under, and loads for front squats to WOD Log.  


“Fran” 21-15-9 reps for time of: thrusters pullups Rx weights: RBV=65#; RBJV/RGV=45#; RGJV/LB=35#; LG=25# Skill Practice (post WOD): Holding the overhead position at the bottom of the squat WL Group: Hang power clean: 5-5-5-5-5

MONDAY 150720

3 rounds for time of: 30 ring pushups 30 wall ball shots 400m run WL Group: Back squat: 3-3-3-3-3 Post times, deficit for ring pushups, wall ball weights, and loads for back squat to WOD Log.

FRIDAY 150717

21-15-9 reps for time: Sumo deadlift Handstand steps Rx weights for sumo deadlifts will be determined by 7 rep max. WL Group: Clean and jerk: 3-3-3-3-3 Post times and loads to WOD Log.  


Every minute on the minute, perform twice as many reps as the minute you are in of the following movements until no longer able: front squats, 15# hanging leg raises Complete reps “until death” of one movement before switching to…

MONDAY 150713

“Filthy Fifty” -half order, please. Compare to 150610 For time: 50 box jumps, 20″ box 50 double-unders 50 situps 50 SDHP 50 pullups Rx weight for SDHP: RBVRx = 45#; RBJV & RGV = 35#, RGJV & LB = 25#,…

FRIDAY 150710

4 rounds for time of: 10 reps split jerk, alternating legs on the landing 20 steps farmer’s carry lunge 30 pushups Rx weights for the split jerks: RBV=75#; RBJV & RGV=55#; RGJV & LB=45#; LG=35# Rx weights for the farmer’s carry lunge:…