Author Archives: Carrie

HLC:

10 RFT Run 150m

• 7 C2B Pull Ups
• 7 Front Squats (135/95)
• 7 HSPU

WARRIOR WOD:

Linda (3 Bars of Death):

10-9-8-7-6-5-4-3-2-1

• Deadlift: 1 1/2 body weight
• Bench press: body weight
• Clean: 3/4 body weight

WOD:

Jackie:

• Row 1000m
• 50 Thrusters (45)
• 30 Pull-Ups

CHIPPER CONNIE:

Cash In: 800m Ruck Run (75/45)

• 36 KB OH SQUAT (53/35)
• 36 TTB
• 36 KB SWING (53/35)
• 36 GROUND-TO-OVERHEAD (GTO) (115/75)
• 36 DEADLIFT (115/75)

Cash Out:  108 Double Unders

Connie’s Cash Out:  36 Burpee Ruck GTO (75/45)

WOD:

3 Rounds For Time:

• 800 m Run
• 50 Air Squats

CORE:

30 V-Ups (3 Sec. Hold)

WOD:  DIANE:

21-15-9

• Deadlifts (225/155)
• Hand Stand Push Ups (HSPU)

CORE: 

• Side Plank Holds (2 min. each side)

7 RFT:

• 5 Squat Cleans (A: 175/125; Rx: 155/105, S: 135/95, S2: 115/75)
• 10 Burpee Box Jumps (24/20)

CORE: 

• 5 Ab Wheel Roll Outs (10 Sec Hold)

Cindy: AMRAP 20 Minutes

5 Pull Ups

10 Push Ups

15 Squats

HLC: 

2013 CF Games Team Event 4:

• 30 Wall Balls (20/14) – 10′ Target
• 30 C2B Pull-Ups
• 30 Alternating 1-legged Squats
• 30 1-arm DB Snatches (70/50)

Each member of team must complete

Open Gym:

Establish 1 RM (Press or Clean)

Core: 

Plank Holds (2 Minutes) x 3

WARRIOR WOD: 

Warm Up: 800 m ruck (55/35) with 45/25 farmers carry

Then…3 min at each station, 1 minute break between of:

• Hammer Swings
• Toes 2 bar
• Sandbag Squats
• Medball Push Ups
• Sit ups

Total Reps = Total Score

WOD:

Clean or Press (Establish 1 RM)

CORE: 

30 TTB

PARTNER WOD:

Both partners run 800m ruck run together, rest of the movements only 1 person working at a time until each exercise is completed:

• Partner 800m ruck run (45/25)
• 40 Ground to Shoulder (Atlas Stones)
• 60 Deadlift (225/155)
• 100 KTE (scale 200 sit ups)
• 200 Box Jumps (24/20)
• EMOTM 3 Squat thrusts

Cash Out:  Max reps of tire flips in 3 min (500/300)