14mins to complete: 3×3 Front Squat, 90% “Open WOD 11.3″ Complete as many reps as possible in 5 minutes of: Squat Clean & Jerk, 75kg (50kg) Compare to: 18 Jan 2016 Post reps to comments.

“Helen” 3 Rounds for time of: (17min CAP) Run 400m 21 Kettlebell Swings, 24kg (16kg) 12 Pull Ups Rx’d + = 22 KB Snatches alternating every 11 reps & Bar Muscle Ups Finisher: Tabata Hollow Hold Post times to comments. … Continue reading →

12mins to complete: 4×3 Press, 80% AMRAP in 10mins of: 15 Push Press, 60kg (40kg) 20 Deadlifts, 60kg (40kg) 25 Box Jumps, 24” (20”) 30 Wallballs, 20lb (14lb) Rx’d + = 70kg (50kg) Rx’d – = 50kg (35kg) Post rounds … Continue reading →

“Partner WOD” AMRAP in 20mins of: 250m Run together 10 Deadifts each, 90kg (60kg) 250m Kettlebell Carry together, 1x 24kg (16kg) Kettlebell each Rx’d + = 100kg (70kg), 32kg (24kg) KB Rx’d – = 80kg (55kg) Post rounds to comments.

For time: (33min CAP) “Randy” 75 Power Snatches, 35kg (25kg) then without rest, “Tommy V” 21 Thrusters, 52.5kg (35kg) 12 Rope climbs, 4.5m 15 Thrusters 9 Rope climbs 9 Thrusters 6 Rope climbs Tommy V scale option: 21-15-9 Thrusters 42-30-18 … Continue reading →

3 Rounds for reps of: 1min L-Hang (1sec= 1 rep) 1min Calorie Row 1min Sit Ups 1min Push Ups 1min Toes to Bar 1min Rest Finisher: 7mins of Handstand Practice (on the wall or free standing) Post reps to comments.

12mins to complete: 3×4 Back Squat, 80% 4 Rounds for time of: (18min CAP) 24 Wallballs, 20lb (14lb) 24 Jumping Lunges Run 250m Rx’d + = 5 Rounds Post time to comments.

For time: (15min CAP) 50 Burpees 50 KB Swings, 24kg (16kg) 50 Pull Ups 150 Double Unders/ 150 Singles Rx’d + = 75 reps & 175 DU, 32kg (24kg) KB Finisher: Working in Pairs- one person works at a time … Continue reading →

12mins to complete: 3×5 Front Squat, 85% Four 3 minute rounds for reps of: 15 Squat Cleans, 60kg (40kg) Handstand Push Ups -Your score is how many HSPU you complete. Rx’d + = 70kg (50kg) Rx’d – = 50kg (35kg) … Continue reading →

“Partner WOD” AMRAP in 20mins of: 20 Burpee Box Jumps, 24″ (20″) 30 Russian KB Swings, 24kg (16kg) 40 OH Walking Lunges, 20kg (15kg) -Break up the reps as you like. Rx’d + = 32kg (24kg) KB, 25kg (20kg) plate … Continue reading →