Archives

“10-4″ 20 minute AMRAP: -10 dumbbell hang clean and jerks (5L + 5R) -10 box jumps -10 dumbbell goblet squats -10 tuck-ups Competition: -50/35# DB -24/20″ box Performance: [...]

“Run Ronnie Run” All Levels 1 mile run time trial 2 to 3 minute rest Not for time: -1600m or 800m run cool down. *Record time in WODhopper

“Hurty Thirty” 12 minute AMRAP: 30 reps each of: -Wall balls -Toes to bar -Push-ups -Calorie row -Kettlebell swings -Bar hop burpees -Thrusters *Record total reps. 210 reps per round. [...]

“Twister” 4 Rounds For Time: -20 box jump overs -300/250 m row Competition/Performance: -24/20″ box Fitness: -15 box jump overs or step-ups -24/20″ box

“Buckle Up” Complete For Time: 10-8-6-4-2 -Clean and jerk *40 double unders after each set Competition: -155/105 Performance: -115/80 Fitness: -95/65 -20 double unders or 80 singles

“Raptor” Complete For Time: 42-30-18 -Alternating dumbbell snatch 12-9-6 -Bar muscle-ups *200m run after each set. Competition: -As written above -50/35# dumbbell Performance: [...]

“Hot Sauce” 12 Minute AMRAP: -20 air squats -5 burpees -20 sit-ups -5 burpees -20 jump lunges -5 burpees Competition/Performance: -As written Fitness: -Lunges in place

“Buddy Up” Teams of two 26 minute AMRAP of: -50/42 calorie row -40 deadlifts -30 hang squat cleans -20 bench press *Break up reps as needed. One partner works at a time. Competition: [...]

“Crawl’n and a walk’n” 21-18-15-12-9-6-3 -Sit-ups -Kettlebell swings (Russian) *Handstand walk or bear crawl after each set, not movement. Competition: -53/35 KB [...]

“Thurpees” 10 minute AMRAP -2 single arm DB thrusters -2 burpees over DB *Add 2 reps each round *Reps MUST be broken up evenly between left and right arms. Competition/Performance: [...]