6.5.13

5 Cycles, 1 Min Rest Between Cycles:

5 Burpee Pull Ups
20 Lunges (total)
20 Jumping Squats
1 Deadlift @ 75% of 1RM

Score each cycle separately.

6.4.13

10 RFT:

8 HR Push Ups
10 KB Swings (53/35)
Sprint 100m
10 ABMAT
10 Box Jumps (24/20)

6.3.13

For Time:


Run 800m
then
4 Rounds of:
5 Front Squats (135/95)
10 Pull Ups
20 Burpees
then

Run 800m

5.31.13

A.
3 RFT:
10 OHS (95/65)
15 Burpees
Run 200m

rest 5 min

B.
3 RFT:
10 Power Snatch (95/65)
15 T2B
Run 400m

5.30.13

20 Min Time Cap:

200 Doubleunders
100 Squats
90 Sit Ups
80 Push Press (95/65)
70 Hang Power Cleans
60 Pull Ups
50 Box Jumps
Run 400m

*return to the beginning and continue for the remainder. 

5.29.13

A.
Max HSPU in 5 Min

rest 2 min

B.
5 Min AMRAP:
5 Wall Ball (20/14)
10 HR Push Ups

rest 2 min

C.
5 Min AMRAP:
10 KB Swings (53/35)
10 Goblet Lunges (total)

5.28.13

"Soldier saved by helmet - 1918"

10 Min Deadlift @ 90% x5x2 (5 sets of 2 reps)

then

21-15-9:
Deadlift (135/95)
ABMAT
Run 400m

5.24.13

For Time:

10 Clean & Jerks (135/95)
10 Burpee Box Jumps (24/20)
10 Pull Ups
Run 200m
10 Clean & Jerks
20 Step Ups w/Plate (45/25), total
20 KB Cleans (53/35), total
Run 200m
10 Clean & Jerks
30 HR Push Ups
30 KB Snatch (53/35), total
Run 200m

5.23.13

4 RFT:

Run 400m
20 Lunges (total)
20 Jumping Squats
20 Doubleunders

5.22.13

20 Min AMRAP:

5 HSPU
10 One-Arm DB/KB Push Press (40/20, total)
15 Plate Ground to OH (45/25)

5.21.13

A.
10 Min AMRAP:
1 Deadlift @ 1.5x bodyweight
10 Burpees
30 ABMAT

rest 3 min

B.
3 RFT:
10 Pull Ups
15 KB Swings (53/35)

5.20.13

10 Min 5 Sets of 3 Back Squats @ 80%

then

For Time:
Run 400m
20 Squats
20 Douleunders
Run 300m*
15 Squats
15 Doubleunders
Run 200m
10 Squats
10 Doubleunders
Run 300m
15 Squats
15 Doubleunders
Run 400m
20 Squats
20 Doubleunders

*run 200m + 100m

5.17.13

A.
Max 500m Row

rest 2 min

B.
7 Min AMRAP:
15 Pull Ups
20 KB Snatch (total from high hang, 53/35)

rest 2 min

C.
10 Min Cap:
Begin with...
10 Deadlifts (185/135)
10 HR Push Ups
10 DL
10 HR PU... Etc.
*Increase DL by 20/10 each round.
Score is number of DL completed including highest weight achieved.

5.16.13

5 RFT:

8 Wall Ball (20/14)
50 ft Burpee-Broad Jump
10 DB PP each arm (40/25)

5.15.13

3 Cycles, Each For Time:

Run 800m
15 KB Swings (70/53)
20 ABMAT
30 Doubleunders

Rest 1 min between cycles. Score each separately. 

5.14.13

"Cindy"

20 Min AMRAP:
5 Pull Ups
10 Push Ups
15 Squats

5.13.13

For Time:

Run 200m
then
15-9-6:
OHS (95/65)
Burpees
then
Run 400m
then
6-9-15:
Front Squat
T2B
then
Run 200m

5.10.13

A.
10 Min Time Cap:
70 Squats
60 HR Push Ups
50 Lunges (total)
40 Pull Ups
30 HSPU
*repeat cycle if you finish within the 10 min window, score is where you finish within the chipper.

rest 5 min

B.
5 Min Max Total Doubleunders

5.9.13

15 Min AMRAP:

10 Deadlift (135/95)
10 K2E's
20 ABMAT

5.8.13

For Time:

21 Push Press (95/65)
Run 400m
18 PP
Run 400m
15 PP
Run 400m
12 PP
Run 400m
9 PP
Run 400m

5.7.13

A.
10 Min AMRAP:
10 KB Swings (53/35)
run 100m
10 HR Push Ups

rest 2 Min

B.
8 Min AMRAP:
5 Burpees
20 Doubleunders

rest 1 min

C.
6 Min AMRAP:
20 ABMAT
20 Box Jumps (24/20)

5.6.13

15 Min to find 1RM Front Squat

then

"Fran"
21-15-9:
Thrusters (95/65)
Pull Ups

5.3.13

15 Min AMRAP:

3 Power Cleans (135/95)
6 Deadlift
9 Squats
12 Doubleunders

5.2.13

For Time:

Run 400m
10 Burpees
20 ABMAT
Run 200m
10 Burpees
20 ABMAT
Run 100m
10 Burpees
20 ABMAT
Run 200m
10 Burpees
20 ABMAT
Run 400m

5.1.13

15 Min Snatch High Pull
(50% - 90%)

then

For Time:

30 HSPU
30 KB Swings (53/35)
30 Wall Ball (20/14)
Run 1 Mile

4.30.13

20 Min AMRAP:

5 Thrusters (95/65)
7 Hang Power Cleans
9 Pull Ups
Run 400m

4.29.13

15 Min Skill:
1st and 2nd Clean Pull

Clean High Pull,
Begin @ 50%, focus on 1st and 2nd pull transition, keep arms straight until jump and shrug are complete. Increase until you approach 90%.

then

21-15-9:

Power Clean @ 65%
HR Push Ups
*Run 200m after each round

4.26.13

For Time:

15 Clean and Jerk @ 70%

20 Burpees
30 Box Jumps (24/20)
Run 400m
30 Box Jumps
20 Burpees

15 Clean and Jerk

4.25.13

10 RFT:

Sprint 100m
5 Pull Ups
10 T2B
15 Jumping Squats

4.24.13

A.
5 Min AMRAP:
3 Front Squat (95/65)
3 Back Squat
3 OHS

rest 2 min

B.
5 Min AMRAP:
10 Burpees
10 ABMAT

rest 2 min

C.
5 Min AMRAP:
3 Front Squat
3 Back Squat
3 OHS

rest 2 min

D.
5 Min Max Wall Balls (20/14) 

4.23.13

A.
1 mile Run Max Effort

rest 3 min

B.
100 Doubleunders for Time

rest 3 min

C.
7 Min AMRAP:
5 HSPU
7 HR Push Ups
9 Pull Ups

4.22.13

15 Min to find 1RM Deadlift

then

For Time:
20-15-10-5 of:
Deadlift @ 50%
KB Swings (53/35)
*Run 200m between rounds.

4.19.13

4 Cycles for Time of:

10 Plate Press (45/25)
10 K2E's
Sprint 100m
10 One-Arm DB Push Press ea. Arm (40/25)

rest 1 Min Between Cycles, Subtract 3 min Rest for total time.

4.18.13

For Time:

Run 1000m
90 Doubeunders
80 KB Hang Cleans (total, 53/35)
70 HR Push Ups
60 Jumping Lunges (total)
50 Box Jumps (24/20)
40 Pull Ups
30 OHS (95/65)
20 Burpees
10 30 ft Shuttle Runs

4.17.13

15 Min Find 1RM Power Clean

then

21-15-9:
Power Clean @ 75%
ABMAT

4.16.13

A.
7 Min AMRAP:
10 Deadlift (135/95)
10 Wall Ball (20/14)

rest 3 min

B.
7 Min AMRAP:
5 Burpees
15 Doubleunders

rest 3 min

C.
7 Min AMRAP:
10 Plate OH Lunges (45/25, Total)
10 HR Push Ups

4.15.13

15 Min Back Squat @ 80%, 85%, 90%
3-2-1, 3-2-1, 3-2-1
Perform these wave sets with about 2 min rest between sets. Increase weight from 80% on 3 reps, to 85% on 2 reps, and 90% on 1 rep. Repeat for each set.

then

"Helen"
3 RFT:
Run 400m
21 KB Swings (53/35)
12 Pull Ups

4.12.13

A.
For Time:
Run 800m
50 Plate Press (45/25)
50 Squats

rest 3 min

B.
Max Effort 500m Row

rest 3 min

C.
30 HSPU For Time

4.11.13

4 Cycles For Time:

With a Continuous clock Perform 1 Minute Each of:
Doubleunders
Deadlift (135/95)
Lunge Strides
HR Push Ups

Rest 1 Min Between Cycles.
Total Reps for All Four Cycles for Score.

4.10.13

10 Min Snatch Practice

then

15 Min AMRAP:
5 Power Snatch (95/65)
10 Burpees
15 Wall Ball (20/14)

4.9.13

For Time:

Buy In: 50 Doubleunders

5 Rounds of:
Run 400m
15 KB Swings (53/35)
15 Pull Ups

Cash Out : 50 Doubleunders

4.8.13

"The Chief"

3 Min AMRAP:
3 Power Cleans (135/95)
6 Push Ups (chest to ground)
9 Air Squats

rest 1 min, 5 Cycles

Score is total competed rounds in each cycle, total at the end.

4.5.13

For Time:

Run 800m
20 Burpee/Tuck Jumps
30 Box Jumps (24/20)
40 HR Push Ups
30 Box Jumps
20 Burpee/Tuck Jumps
Run 800m

4.4.13

 

Workout 13.5

4 minute AMRAP of:
15 Thrusters (100 / 65 lbs)
15 Chest to bar Pull-ups
*4 minute bonus for every 90 reps (3 rounds) completed.

**We will have a couple of task and time priority options for those not competing in the open tomorrow.

4.3.13

15 to find 1RM Deadlift

then

5 RFT:
1 Squat Clean & Jerk (155/110)
10 Deadlift
10 KB Swings (53/35)

*Open competitors, skip this and work on mobility, skills, and weaknesses. Dr.'s orders.

4.2.13

15 Min to find 1RM Press

then

20 Min Clock:

Buy in: Run 400m, then...
100 Doubleunders
50 Pull Ups
100 Lunge Strides (total)
50 KB Snatch (53/35 total)
100 Weighted Step Ups w/KB

*repeat reps if you complete the cycle, do not include the 400m run again.
400 Reps is a total cycle, score is total reps in 20 min.

4.1.13

A.
15 Min to find 1RM Back Squat

then

B.
EMOM 10 min Sprint 100m, record fastest and slowest.

rest 2 min

C.
For Time:

100 Squats
90 ABMAT
Run 800m
70 HR Push Ups

3.29.13

4 RFT:

10 Lateral Burpees
10 KB Swings (53/35)
20 Squats
Run 400m

3.28.13

 

Workout 13.4

7 minute AMRAP of:
3 Clean and jerk (135/95)
3 Toes-to-bar
6 Clean and jerk
6 Toes-to-bar
9 Clean and jerk
9 Toes-to-bar
12 Clean and jerk
12 Toes-to-bar
15 Clean and jerk
15 Toes-to-bar
18 Clean and jerk
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

3.27.13

A.
For Time:
20 Burpee/Pull Ups
100 Doubleunders
20 HSPU
100 Doubleunders

rest 3 min

B.
For Time:
3x400m, rest half the time it took for the 400m. Score is slowest 400.