For Time 25 Walking Lunges 20 Pull-Ups 50 Box Jumps (20 in) 20 Double-Unders 25 Ring Dips 20 Knees-to-Elbows 30 Kettlebell Swings (2/1.5 pood) 30 Sit-Ups 20 Dumbbell Hang Squat Cleans (35/25 lbs) 25 Back Extensions 30 Wall Ball Shots (20/14 lbs) 3 Rope Climbs (15ft)
Author Archives: admin admin
Fran
21-15-9 Reps For Time Thrusters (95/65 lbs) Pull-Ups “Heavy Fran” is a variant of “Fran,” with weights of 135 lbs/95 lbs for the Thrusters and weighted pull-ups at 45 lbs/30 lbs.
Grace
For Time 30 Clean-and-Jerks (135/95 lbs) aka: “Amazing Grace” * Clean & Jerk is really your choice of Power Clean or Squat Clean then Push Jerk or Split Jerk
Elizabeth
21-15-9 Reps For Time Squat Cleans (135 lbs/95 lbs) Ring Dips
Death By…Anything
For Max Rounds Completed 1 Rep in the first minute 2 Rep in the second minute 3 Rep in the third minute etc. Choose any movement the prescribed number of times each minute, until you can no longer complete the number of reps in under one minute. Score is the last full round completed.
Isabel
For Time: 30 Snatches (135/95 lbs) Rx is “ground to overhead” snatches, so power snatch, full (squat) snatch, split snatch, etc. are all acceptable.
Seven Deadly Sins
For Time 10 Chest-to-Bar Pull-Ups 20 Toes-to-Bars 30 Deadlifts (185/135 lbs) 100 Double-Unders 30 Box Jumps (24/20 in) 20 Burpees 10 Cleans (185/135 lbs)
Christine
3 Rounds for Time 500 meter Row 12 Deadlifts (Bodyweight) 21 Box Jumps (24/20 in)
Karen
For Time 150 Wall Ball Shots (20/14 lbs)
Fight Gone Bad
3 Rounds, For Total Reps in 17 minutes 1 Minute Wall Balls (20/14 lbs) 1 Minute Sumo Deadlift High-Pulls (75/55 lbs) 1 Minute Box Jumps (20 in) 1 Minute Push Press (75/55 lbs) 1 Minute Row (1 Calorie = 1 Rep) 1 Minute Rest Perform 1 minute of work at each of the 5 stations. …
Lift Up Luke
As Many Reps as Possible (AMRAP) in 5 minutes 4 Power Cleans (155/105 lbs) 24 Double Unders 10 Pull-Ups
Kelly
5 Rounds For Time 400 Meter Run 30 Box Jumps (24 in) 30 Wall Ball Shots (20 lb)