Categories ArchivesWOD's

Hot Boxxx standard

WOD: Hot Boxxx
15 Minute AMRAP:
5 Front Squats
4 Muscle-Ups (Progressions or C2B Pull-Ups)
3 Push Jerk
Weight: 75% of 1RM Clean and Jerk.
TRAVEL WOD:
15 Minute AMRAP
5 DB Front Squats
4 Chest Slap Push-Ups
3 DB Push Press
Pick a weight that challenges you.
BAKER WOD:
15 Minute AMRAP
5 Box Jumps
10 Sit-Ups
15 Air Squats

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Wonder Twins standard

WOD: Wonder Twins
2 Person Team WOD:
200m Sandbag Run (70#/50#) X 4: Alt. every 200m. After 4 Sprints, then
100 Double-Unders (300 Singles)
100 KB Swings (55#/35#)
100 Double-Unders (300 Singles)
100 OHS (65#/45#)
200m Sandbag Run X 4: Alt. the 200m run
IF WE HAVE AN ODD NUMBER OF ATHLETES FOR ANY GIVEN CLASS THEN DO A:
1 Person WOD:
400m SB Run, 50 DU’s, [...]

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CrossFit Benchmark: Diane standard

WOD: Diane
21-15-9
Deadlift (225#/155#)
Handstand Push-Ups
Click Date For Last Diane: 12/23/11
If you cannot do HSPU then the alternate WOD will be:
Juanita: 5 Rounds:
10 DL (225/155) 6 Ring Dips 4 Pull-Ups
TRAVEL WOD:
3 Rounds:
10 Handstand Push-Ups
200m Run
BAKER WOD:
Tabata Squats
Tabata Sit-Ups
Tabata PVC OHS
8 Rounds Per Movement: 20 Seconds On..10 Seconds Rest
Cool Down: Run 800m

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Kiss My Grits! standard

WOD: Kiss My Grits
15 Minute AMRAP
100m Run
10 Weighted Box Step-Ups (95#/24″)(65#/20″) Bar on Back
5 Barbell Lateral Burpees
*10 Russian Twists w/Slam Ball (20#/10#)
*Left Side To Right Side = 1 Rep: Feet 6″ Above The Ground
TRAVEL WOD:
4 Rounds For Time:
400m Run
20 DB Lunges
10 Burpees
20 DB Russian Twists
10 Burpees

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Dodge City standard

Strength or Skill:
Weighted Pull-Ups (1-1-1-1-1)
or Work On Kipping Pull-Ups
WOD: Dodge City
3 Rounds For Time: Scale As Needed
3 Hang Cleans (205#/135#)
2 Rope Climbs
20 Double Unders
3 Push or Split Jerks (205#/135#)
2 Rope Climbs
20 Double Unders
TRAVEL WOD:
250 Jumping Jacks
100 Push-Ups
50 Sit-Ups

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2011 CF Games Masters Chipper standard



WOD: 2011 CrossFit Games Masters Chipper
10 Handstand push-ups
20 Wall balls shots (20/14)
30 Toes-to-bar
40 Power cleans (135,95)
50 Burpees
60 Sumo deadlift high-pull (75,55)
LAST DONE 11/18/11: START POSTING YOUR TIMES!!!!
C-Hawk: 14:29(RX)
TD: 19:28 (pike p/u’s, 85#, 55#)
Raptor: 21:51 (band HSPU/75#/55#)
AK-47: 12:46(RX)
Cobra: 19:34 (I think): 85#/1 ABMat
Dragon: 15:45—(pike,115pc,75sdhp)
Sox: 18:54(RX)
Toro: 20:21(Pike)
Nat The Cat: 19:41 (pike, 65pc, 55sdhp)
TRAVEL WOD:
10 HSPU
20 Jumping Air [...]

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