Monthly Archives: April 2014

Skill/strength Turkish get-ups WOD 3 minute AMRAP 10 KB swings 70/55# 10 goblet squats 70/55# REST 1 MINUTE 3 Minute AMRAP 10 pull-ups 10 Mt. Climbers L/R =1 REST 1 MINUTE 3 Minute AMRAP 10 deadlifts 185/135# 10 lateral jumps … Continue reading →

For Time 10-9-8-7-6-5-4-3-2-1 Power Snatch 135/95# 5 K2E’s Elements WOD 2 Rounds 3 Minute AMRAP 10 Box Dips 10 Cal Row Rest 1 Minute 10 Toes2Rings 10 Push-ups Rest 1 Minute

For time 5 Muscle ups 15 Thrusters 95/65# 400 M Run 20 Box Jumps 24/20″ 15 Thrusters 95/65# 400 M Run 15 Thrusters 95/65# 20 Box Jumps 24/20″ 400 M Run 15 Thrusters 95/65# 5 Muscle ups Elements WOD 3 … Continue reading →

For Time with a Partner (and a med. ball) 2 Rounds of 21 Box Jumps 24/20″ Each Partner does 21 Box Jumps, you may partition any way you want. 200 M Med Ball Run 20/14# One partner carries it the … Continue reading →

Tabata 20 seconds on, 10 seconds off for 8 rounds of Air Squats Pushups KB Swings 55/35# Pushballs 20/14# @ 10/9′ Take your lowest number of reps for each movement and add those 4 together for your total score. Elements … Continue reading →

Warm up – Junk Yard Dog For Time 3 Rounds 10 Burpees 400 M Run 15 Pullups Elements WOD 20 Minute AMRAP With a Partner Alley Run together Partner 1 – 10 Lunges (L/R=1) (partner 2 rests during this time) … Continue reading →

18 Minute AFAP With a Partner complete: 6 Power Clean and Jerks 155/115# 50 Double Unders (singles x 3) 12 PC&J 155/115# 50 Double Unders (singles x 3) 18 Power Clean and Jerks 155/115# 50 Double Unders (singles x 3) … Continue reading →

3 Rounds for total reps of: 1 Minute – Max # of Toes 2 Bar 1 Minute – Max # of Lunges (l/r=2) 1 Minute – Max # of Push Press 75/55# 1 Minute – Max # of Situps 1 … Continue reading →

Warm up – 10 Minutes to work on Gymnastics skills, C2B, HSPU, Muscle ups, etc… For time 3 Rounds of 400 M Run 20 Box Jumps 24/20″ Begin and end the WOD with 10 Power Snatch 135/95#

Warm up – see board 10 minute AFAP 3 deadlifts 225/155# 3 push-ups 6 DL 6 push-ups 9 DL 9 push-ups 12,12,15,15….. Continue to add 3 reps each round until time expires Elements WOD 5 rounds for time 15 KB … Continue reading →