“Roman” For Time: 21 HSPUs 800m Run 15 HSPUs 800m Run 9 HSPUs 800m Run
WODs
6 Aug, 2012:
For Time: Row 1000m 40 KB H2H Transfers (53/35) 40 KB SDHP (53/35) 40 KB Swings (53/35) Run 400m
5 Aug, 2012:
HLCLV: “The August PAINSTORM” (Courtesy of CF Northern England) AMRAP In 30 Mins Of: 7 Burpees 7 Power Snatch (50% BW) 7 O/H Lunges (50% BW) 40m O/H BB Walk (Around The Cage) –Then– … Read more »
4 Aug, 2012:
0900-0930: 31 HEROES Warm-Up 0930-1200: Heats “31 HEROES” Partnered AMRAP In 31 Mins Of: 8 Thrusters (155/105) 6 Rope Climbs 11 Box Jumps (30/24) *First Partner Starts With Exercises, Second Partner Completes 400m Ruck Run/Walk… Read more »
3 Aug, 2012:
“Elizabeth” 21-15-9 Of: Power Cleans (135/95) Ring Dips *Can Sub Matador Dips Or Feet Touching Floor For Ring Dips.
2 Aug, 2012:
2 Heats Of AMRAP In 7 Mins Of: 10 Squat Thrusts 10 Wall Balls (20/14) 10 Push-Press (75/55) (Teens 35) 10 SDHP (75/55) (Teens 35) –Then– 2 Heats Of AMRAP In 7 Mins Of: 10… Read more »
1 Aug, 2012:
18-15-12-9-6-3 Of: KB Swing (53/35) 4-Count Flutter Kick Box Jump (24/20) ___________________________ CF KIDS: 3-6 yrs: 3 Rounds Of: 10 DB Push-Presses 10 Burpees 7-10 yrs: 3 Rounds For Time Of: 15 DB Push-Presses 15 Burpees
31 July, 2012:
“ANGIE” For Time: 100 Pull-Ups 100 Push-Ups 100 Sit-Ups 100 Air Squats ___________________________ Teens WOD: “Little ANGIE” For Time: 75 Box Pull-Ups 75 Push-Ups 75 Sit-Ups 75 Air Squats
30 July, 2012:
“PANDA 47.0” For Time: 47 Sec. HS Hold 24 Front Squats (RX:135/95) 23 Sh-To-O/H’s (RX:135/95) 47 Kung-Fu Burpees 47 Total Sec. O/H BB Hold (RX:135/95 A:185/135) 30 Deadlifts (RX:135/95 A:185/135) 17 Cleans (RX:135/95 A:185/135) *Standard Weights… Read more »
29 July, 2012:
“Big Boss” AMRAP In 6 Mins Of: 3 O/H Squats (135/100) 10 D/U’s 2 Sh-To-O/H (135/100) 10 Box Jumps (24/20) 1 Front Squat (135/100) Rest 1 Min Repeat For 7 Cycles. Only completed rounds count… Read more »
