Chipper

Prime Time

Warm up: coaches choice For time: 600m run 40 KB snatch (53/40) 40 V- ups 200m run backwards 40 V-ups 40 KB snatch 600m run

Open Season

Take 20 min and work to today’s heaviest snatch. Then For time: 5 S2OH (175/125) 10 power cleans (175/125) 15 bar hop burpees 500m run 15 bar hop burpees 10 power cleans 5 S2OH

Retribution

Every 2 min for 20 min: Clean and jerk x 1 For time: 100 double unders 50 wall ball (20/14) 9 muscle ups 80 double unders 35 wall ball 6 muscle ups 60 double unders 20 wall ball 3 muscle ups

Modern Family

In Teams of 3 – one person working at a time, switch as often as needed. No racks can be used, teammates must create the rack. AMRAP – 3 minutes Back Squat (155/105) -rest 4 min- 3 Rounds for Time one person working at a time, split reps as needed 100 DU 75 Pull ups […]

Lullaby

At the top of every minute do 5 power snatch. Remainder of the minute complete amrap of burpees. Continue until you have reached 100 burpees. Then, at the top of ever minute perform 5 OHS, and remainder of the minute do amrap double unders until you reach 400 reps. Rx= 100/75lbs, 100, 400 Intermediate= 75/55lbs, […]

Beard Envy

Warm up- coaches choice For time: 40 cal row 20 box jumps (30/24) 10 Deadlifts (315/225) 20 box jumps 40 cal row

Air Force 2.0

Warm up Coaches choice For time 20 thrusters 20 SDHP 20 push jerks 20 OHS 20 front squats Men’s rx is 105lbs. Women’s rx is 85lbs. At the BEGINNING of every minute perform 5 Burpees. ***Reminder, we are closed this weekend for the CF Gymnastics seminar but the Saturday 8:30am WOD will be off-site within […]

Soup of the Day

6 sets of: Power clean + squat clean + jerk Rest 2 min Warm up then start set 1 around 70% 1RM clean and jerk. For time: 50 cal row 40 S2OH (115/85) 30 T2B 20 bar hop burpees 10 squat cleans (185/125)

Where the Wild Things Are

Continuous running clock: 0:00-5:00 – 800m run 5:00-10:00 – 50 thrusters (95/65) 10:00-15:00 – 50 push ups 15:00-20:00 – 50 box jumps (24/20) 20:00-25:00 – 50 KB swings (53/40) 25:00-? – 800m run *If the reps are not completed in the time given, you do not need to finish, just move on to the next […]

Wild Thing

6 sets of: Front squat x 3 Rest 2 min For time: 5 power snatch (155/110) 10 box jump overs (24/20) 10 power snatch (145/100) 20 box jump overs 15 power snatch (135/95) 30 box jump overs