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.

3.26.13

10 Min Squat Clean Practice

then

5 RFT:

3 Squat Cleans (115/85)
5 Push Press
15 ABMAT w/Med ball (20/14)*

*Touch above head on floor and in front of feet on floor to complete rep.

3.25.13

A.
5 Min AMRAP:
5 CTB Pull Ups
7 KB Swings

rest 2 min

B.
5 Min AMRAP:
10 Deadlift (135/95)
10 Burpees

rest 2 min

C.
5 Min AMRAP:
10 HR Push Ups
10 Doubleunders

3.22.13

A.
EMOM 8 Min:
5 Deadlift @ 65% of 1RM

B.
For Time:
30 Burpees
30 Box Jumps (24/20)
30 ABMAT
30 HR Push Ups

3.21.13

Open WOD 13.3

12 Min AMRAP:

150 Wall Ball (20/14)
90 Doubleunders
30 Muscle Ups*

*Scale with 3 Pullups and 3 Ring Dips per Muscle Up.

3.20.13

10 Min OHS Work

4 RFT:

6 HSPU
8 OHS (95/65)
10 Power Cleans

3.19.13

A. Max Effort 500m row (damper at 10)

rest 2 min

B. Max Effort 800m run

rest 2 min

C. 20 Pull Ups
200 Double unders for time
20 Pull Ups

3.18.13

A.
6 Min AMRAP:
3 Thrusters (135/95)
6 Burpees

rest 5 min

B.
8 Min AMRAP:
5 Deadlift (135/95)
10 KB Swings (53/35)

3.15.13

A.
5 Min Max Doubleunders

rest 2 min

B.
3 RFT:

Run 800m
10 Burpees
10 Pull Ups
10 HSPU

3.14.13

OPEN WOD 13.2

10 minute AMRAP of:
5  Shoulder to overhead, 115 / 75 lbs
10 Deadlift, 115 / 75 lbs
15 Box jump, 24 / 20 inch

3.13.13

A.
7 Min AMRAP:

20 Doubleunders
20 ABMAT

rest 3 min

B.
For Time:

20 HR Push Ups
30 KB Swings (53/35)
40 Jumping Squats
50 Lunges (total)
40 Jumping Squats
30 KB Swings
20 HR Push Ups

3.12.13

10 Min Back Squat @ 85% of 1RM
3-3-3-3-3

then

10 Min AMRAP:

5 Clean & Jerk (155/105)
Sprint 200m

3.11.13

For Time:

3 Rds of:
10 DB/KB Ground to OH (35/25)
20 Doubleunders

then

Run 800m

then

25 Pull Ups
50 Wall Ball (20/14)

3.8.13

For Time:

Run 800m

then

3 Rds of:
30 Squats
30 Box Jumps (24/20)

then

Run 800m

3.7.13

 

Workout 13.1

17 minute AMRAP of:
40 Burpees
30 Snatch, 75 / 45 lbs
30 Burpees
30 Snatch, 135 / 75 lbs
20 Burpees
30 Snatch, 165 / 100 lbs
10 burpees
Max rep Snatch, 210 / 120 lbs 

*Any athlete competing MAY NOT scale this workout. All those not competing in the open are free to scale as needed.

Video Demo of Standards

3.6.13

A.
Max Effort 500m row

rest 1 min

B.
10 Min AMRAP:
30 Lunges (total)
30 HR Push Ups

rest 1 min

C.
Max Doubleunders in 5 Min

Score Each Separately

3.5.13

15 Min 3 RM Push Press

15 Min AMRAP:

10 Push Press @ 60% of 3RM
15 Squats
20 ABMAT

3.4.13

"Nancy"

5 RFT:
Run 400m
15 OHS (95/65)