'Friday' Night Special
(Time)
21-18-15-12-9-6-3
SDHP
BarFacing Burpees
Curls w/bar (no heavier than 35/65)
Bike Cals
A: start @ 15
B: start @ 18
C: start @ 21
D: start @ 24, 35/53 kb | | 0% |  | |  | 0% |
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'Insert your name' The Builder Wear Yellow
(Time)
'Insert your name' The Builder !(like Bob the builder)
50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds until u get to your pp bar weight.
50 KBS (no heavier than 45lbs)
50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)
Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs
Buy out 100 Butterfly sit-ups
Clock stops once u finish sit-ups or at 30 minutes
E: 1/2 reps
Modification for ALL levels is the amount of weight used | | 0% | | | | 0% |
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'Kevin' FWOD
(Time)
3 rounds for time:
32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL. | | 0% | | | | 0% |
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'Probatio' CFNE WOD
(Reps)
For Max Reps in 30 minutes
0:00-5:00 - Max Burpee Box Jump-Overs (20/24)
Rest 5 minutes
10:00-14:00 - Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-21:00 - Max Power Cleans (105/155)
Rest 3 minutes
24:00-26:00 - Max Wall Ball Shots (14/20)
Rest 2 minutes
28:00-29:00 - Max Unbroken Pull-Ups (single attempt)
A/E: Pick Load, Burpee only, RRows.
C: BJ or Step Up 16/20, 85/135, Mod PU
D: As Written | | 0% | | | | 0% |
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'Second Cut' Modified
(Time)
Strict Pull ups - 8-6-4-2-1
If you have been adding weight then use it on this swod
Rest 2-3 Mins between sets.
They should be challenging and you should want the rest.
'Second Cut' Modified
Time cap: 15 minute
800-m row
66 KB Jerks (25/ 35)
80-ft. handstand walk
A/E: 1/2 Reps Push Jerk or Press, Pick Load may use DB, 80 Plank Shoulder taps.
B: Push Jerk or Press with DB or KB, Pick Load, 80 Plank Shoulder Taps
C: Pick Load, HandStand Shoulder Taps (wall facing or facing away from wall)
D: As Written | | 0% | | | | 0% |
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'Serene' - IACF
(Time)
SWOD: Back Squat 10-5-3-1-1-1-1-1 find your new 1RM. 20min cap.
WOD:
1000m Row
-THEN-
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
-THEN-
43 Burpees
1 mile run | | 0% | | | | 0% |
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'The No Low 'T' WOD
(Time)
Buy In 25 Cal Bike or 30 Cal Row
10 Push-ups or Deficit Push Ups (25/45)
6 Over the Box BJ
10 Tricep Extensions w/plate
6 OH Lunges Sets w/Plate
10 Barbell Curls
Run
5 Pull Ups or 1 Muscle Up
E: 3 rounds,Buy in 10 Cal
A: 4 rounds, 250m
B: 5 rounds, 250m
C: 6 rounds, 250m, Chest to Bar Pull Ups, 20/24'
D: 6 rounds, 250m, 45/75 BB Curls, 24' box, MU
Engine Work: 50, 75 or 100 Air Squats
.pushups, box dips, curls, ring rows, cleans, etc... Run, jump rope, box jump and row.. | | 100% | | | | 0% |
Planned: Sat,Jul6,2019 Sat,Mar3,2018 Sat,Mar4,2017 Wed,Mar2,2016 Fri,Oct2,2015 Sat,Apr25,2015 Mon,Oct13,2014 Thu,Aug7,2014 Thu,May1,2014 |
'We came, we saw, we kicked its a$$!' -CF
(Rounds)
25 Min AMRAP (Finish Round)
500 M Run
30 Double Unders
20 Cal Row
10 Burpees
A/E: 250M Run, 30 Singles, 10 Cal Row, 10 No push up burpees
B: 500M Run, 60 Singles, 15c Row, 10 Burpees
C: 30 DU Attempts
D: As Written
Optional Core Work:
100 Flutter Kick or Single Leg V-Ups
100 Med Ball Lateral Tosses with Partner or against the wall
100 Plank Knee to Elbow Touch | | 100% | | | | 0% |
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... Who Do We Appreciate?!
(Rounds)
15min AMRAP (dnfr)
2 Curtis P's
4 OH Lunge Sets
6 KBS
8 SDHP
- 2 min rest -
15min AMRAP (dnfr)
2 Man Makers
40 JR or 20 DU
6 Box Jumps or Step ups
8 Ring Rows or Pullups | | 0% | | | | 0% |
Planned: Sat,Nov2,2019 Sun,Feb10,2019 Sun,Feb25,2018 Sat,Feb25,2017 Thu,Jul21,2016 |
07/29 level F
(Time)
step up jump down tabata
Amrap 5 min
20-10-5 burpees
10 pp
15 squats
10 alt def pu's
1 min rest x's 3 rounds | | 0% | | | | 0% |
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1 2 3... This Is Crappy
(Time)
1 Round of:
100 DU or 300 JR
50 Air Squats
25 Slamballs 30/50
750m Run
Then 2 Rounds of:
60 DU or 180 JR
30 Air Squats
15 Slamballs
500m Run
Then 3 Rounds of:
40 DU or 120 JR
20 Air Squats
10 Slamballs
250m Run
GROUP ABS AFTER!
Tabata Time Format (20sec work/10sec rest)
3 Rounds:
Mountain Climbers
Weighted Situps
Left Side Plank Raises
V-Up Static Hold
Bicycle Abs
Right Side Plank Raises | | 0% | | | | 0% |
Planned: Wed,Apr13,2022 Wed,Jun3,2020 Tue,Apr24,2018 Sun,Dec10,2017 Sat,Mar18,2017 Sun,Dec18,2016 Thu,Mar24,2016 |
1 Long Day
(Time)
In any order:
1 mile run
500m Dual KB or DB Farmers carry (35/50+)
2,000m Row
100 Cal Bike
100 Pull Ups or 100 Burpees | | 100% | | | | 0% |
|
1 Mi Run or 2K Row
(Time)
WOD 2:
For Time 1 Mile Run (7 Laps) or 2K Row | | 0% | | | | 0% |
|
1 Mile Run 2020
(Time,  LADIES)
1 mile for time | | 0% | | | | 0% |
|
1 Rep Front Squat
(Weight)
Take as much time as you need to max out your Front Squat
Warm up appropriately and take lots of rest between those heavy sets. | | 0% | | | | 0% |
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1 Rep Max Back Squat
(Weight)
20-30 Min To Find a 1 Rep Max | | 0% | | | | 0% |
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1 Rep Max Clean and Jerk 2020
(Weight)
Warm Up: One Time Through w/ Empty Bar or PVC (Rest when needed)
5 Clean Grip Shrugs
5 Clean Grip High Elbows
5 Hang Muscle Cleans
5 Hang Squat Cleans
5 Strict Press
5 Push Jerk or Split Jerk
Clean and Jerk
20-30 Min to find 1 RM Clean and Jerk.
You can squat or power clean and push or split jerk, just track what you did!!! | | 0% | | | | 0% |
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1 RM Bench Press
(Weight)
20-30 Min to Find 1 RM Bench Press | | 0% | | | | 0% |
|
1 Time Only
(Time)
Snatch grip deadlifts 4x3 (drop and reset each rep)
1 full snatch + 1 hang snatch + 1 oh squat
For Time:
40/30 cal row
20 squat snatches(115/85)
40/30 cal row | | 0% | | | | 0% |
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1 to 60
(Time)
*500m buy in run
10 Double Arm Battle Rope waves
20 Slam Balls or Wall Balls
30 Front Squats w/ball
40 Shoulder tap plank Ea
50 Russian Abs Ea
60 Jump Ropes
E: 3 rounds
A: 4 rounds
B: 5 rounds
C: 6 rounds
D: 5 rounds SUB 30 DU's for JR's. Bar front squats 45/65 | | 100% | | | | 0% |
Planned: Wed,Nov29,2017 Tue,Jul11,2017 Sun,Nov8,2015 Sun,Jul12,2015 Thu,Jun18,2015 Thu,Mar19,2015 Thu,Dec4,2014 Mon,Jun23,2014 Sat,Jun21,2014 Tue,Apr8,2014 Mon,Aug19,2013 |
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