RX
12 rounds for calories:
:30 row
– Rest :30.
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
RX
For time:
100 double-unders
75 hang power cleans (55/75 lb)
50 GHD sit-ups
75 push presses (55/75 lb)
100 double-unders
INTERMEDIATE
For time:
2:00 double-under attempts
50 hang power cleans (55/75 lb)
30 GHD sit-ups to parallel
50 push presses (55/75 lb)
2:00 double-under attempts
BEGINNER
For time:
100 single-unders
30 hang power cleans (35/45 lb)
30 sit-ups
30 push presses (35/45 lb)
100 single-unders
SKILL WORK
Pre-workout
On a 10:00 clock:
3 hang power cleans
– Build to a heavy set.
– Rest ~2:00 between sets.
RX
For time:
2 power cleans (105/155 lb)
50 double-unders
4 power cleans
50 double-unders
6 power cleans
50 double-unders
8 power cleans
50 double-unders
10 power cleans
INTERMEDIATE
For time:
2 power cleans (85/115 lb)
30 double-unders
4 power cleans
30 double-unders
6 power cleans
30 double-unders
8 power cleans
30 double-unders
10 power cleans
BEGINNER
For time:
2 power cleans (55/75 lb)
30 single-unders
4 power cleans
30 single-unders
6 power cleans
30 single-unders
8 power cleans
30 single-unders
10 power cleans
From our family to yours, Happy Hanukkah!
RX
For time:
30 KB step-ups (53/70 lb) (20 in)
30 toes-to-bars
22/30-calorie row
30 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
INTERMEDIATE
For time:
30 KB step-ups (35/53 lb) (20 in)
30 toes-to-bars
22/30-calorie row
15 strict handstand push-ups
22/30-calorie row
30 toes-to-bars
30 KB step-ups
– Hold the KB on the shoulder.
BEGINNER
For time:
20 KB step-ups (18/26 lb) (20 in)
20 kipping knee raises
15/20-calorie row
20 pike push-ups
15/20-calorie row
20 kipping knee raises
20 KB step-ups
– Hold the KB on the shoulder.
RX
For time:
50-40-30-20-10:
Burpees
– Run 400 meters after each set of burpees.
INTERMEDIATE
Same as RX’d
BEGINNER
For time:
25-20-15-10-5:
Burpees
– Run 200 meters after each set of burpees.
HEAVY DAY
RX
For load:
3-3-3-3-3-3-3:
Overhead squat
INTERMEDIATE
Same as RX’d
BEGINNER
For load:
5-5-5-5-5-5-5:
Overhead squat
– Scale to an empty barbell or PVC pipe as needed.
SKILL WORK
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
SKILL WORK
Post-workout:
3 sets for load:
10 snatch-grip bent over rows
OPEN 12.5
RX
AMRAP 7:
3-6-9-12… etc.
Thrusters (65/100 lb)
Chest-to-bar pull-ups
INTERMEDIATE
AMRAP 7:
3-6-9-12… etc.
Thrusters (55/75 lb)
Kipping pull-ups
BEGINNER
AMRAP 7:
3-6-9-12… etc.
Thrusters (35/45 lb)
Jumping chest-to-bar pull-ups
SKILL WORK
Post-workout:
3 sets:
5-15 GHD sit-ups
– Rest 1:00-2:00 between sets.
RX
Every 3:00 for 7 rounds:
12 deadlifts (105/155 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
INTERMEDIATE
Every 3:00 for 7 rounds:
12 deadlifts (75/115 lb)
9 hang power cleans
6 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
BEGINNER
Every 3:00 for 5 rounds:
9 deadlifts (35/45 lb)
6 hang power cleans
3 push jerks
– Use the same barbell for each movement.
– Score is slowest round.
SKILL WORK
Pre-workout:
On a 8:00 clock:
5 attempts at a high box jump
RX
8 rounds for time:
8 alternating DB hang snatches (35/50 lb)
8 box jump-overs (24/30 in)
INTERMEDIATE
8 rounds for time:
8 alternating DB hang snatches (20/35 lb)
8 box jump-overs (20/24 in)
BEGINNER
8 rounds for time:
8 alternating DB hang snatches (10/15 lb)
8 box step-up overs (12/20 in)
RX
For load:
5-5-5-5-5:
Push press
INTERMEDIATE
Same as RX’d
BEGINNER
Same as RX’d
SKILL WORK
Post-workout:
EMOM 6:
:30 handstand walk or shoulder taps
:30 rest
RX
3 rounds for time with a partner:
30 squat cleans (65/95 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
INTERMEDIATE
3 rounds for time with a partner:
30 squat cleans (45/65 lb)
30 pull-ups
800-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
BEGINNER
3 rounds for time with a partner:
30 squat cleans (35/45 lb)
30 jumping pull-ups
600-meter run
– Athletes run together but break up the cleans and pull-ups as needed.
KIA 19 December 2007
RX
For time:
21-15-9:
Sumo deadlift high pulls (75/115 lb)
Toes-to-bars
INTERMEDIATE
For time:
21-15-9:
Sumo deadlift high pulls (55/75 lb)
Knees-to-elbows
BEGINNER
For time:
15-12-9:
Sumo deadlift high pulls (35/45 lb)
Knees-above-hips
SKILL WORK
Post-workout:
EMOM 10:
5 barbell good mornings
In observance of the Thanksgiving Hoilday, there will be a 10:00am WOD ONLY today.
In observance of the Thanksgiving Holiday, there will be a 10:00am WOD ONLY today and tomorrow.
Today, and every day, we are thankful for our great community! That’s all of you.
SKILL WORK
Pre-workout:
On an 8:00 clock:
Build to a heavy set of 3 deadlifts
RX
AMRAP 10:
7 handstand push-ups
7 deadlifts (155/225 lb)
INTERMEDIATE
AMRAP 10:
5 handstand push-ups
7 deadlifts (105/155 lb)
BEGINNER
AMRAP 10:
7 double-DB shoulder presses (10/15 lb)
7 deadlifts (65/95 lb)
RX
3 rounds for time:
800-m run
50 hip extensions
50 sit-ups
INTERMEDIATE
3 rounds for time:
800-m run
25 hip extensions
50 sit-ups
BEGINNER
3 rounds for time:
400-m run
25 good mornings (unloaded)
25 sit-ups
RX
For time:
100 push-ups
– Every minute on the minute including 0:00, row 100 m.
INTERMEDIATE
For time:
80 push-ups
– Every minute on the minute including 0:00, row 100 m.
RX
For time:
60 push-ups (from the knees)
– Every minute on the minute including 0:00, row 100 m.
SKILL WORK
Post-workout:
Accumulate:
30 strict pull-ups
FRAN
//BENCHMARK
RX
For time:
21-15-9:
Thrusters (65/95 lb)
Pull-ups
INTERMEDIATE
For time:
12-9-6:
Thrusters (65/95 lb)
Pull-ups
RX
For time:
21-15-9:
Thrusters (35/45 lb)
Jumping pull-ups
RX
For time:
Row 250 m
– Rest 1:00
Row 500 m
– Rest 2:00
Row 1,000 m
– Rest 4:00
Row 500 m
– Rest 2:00
Row 250 m
INTERMEDIATE
Same as RX’d
BEGINNER
For time:
Row 200 m
– Rest 1:00
Row 400 m
– Rest 2:00
Row 800 m
– Rest 4:00
Row 400 m
– Rest 2:00
Row 200 m
RX
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (75/115 lb)
9 toes-to-bars
– Step down from the box.
INTERMEDIATE
AMRAP 18:
15 box jumps (20/24 in)
12 push presses (65/95 lb)
9 toes-to-bars
– Step down from the box.
BEGINNER
AMRAP 18:
15 box step-ups (12 in)
12 push presses (35/45 lb)
9 lying toes-to-bars
– Step down from the box.