'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% |
Programmed: 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% |
Programmed: 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% |
Programmed: 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% |
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1 Mi Run or 2K Row (Time) WOD 2: For Time 1 Mile Run (7 Laps) or 2K Row | 0% |  | |  | 0% |
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1 Mile Run 2020 (Time) Benchmark 1 mile for time | 0% |  | |  | 0% |
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1 Rep Front Squat (Weight) Benchmark 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) Benchmark 20-30 Min To Find a 1 Rep Max | 0% |  | |  | 0% |
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1 Rep Max Clean and Jerk 2020 (Weight) Benchmark,Max 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) Benchmark,Max,Strength 20-30 Min to Find 1 RM Bench Press | 0% |  | |  | 0% |
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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% |
Programmed: 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 |