Categories ArchivesWOD's

Ruck Funning standard

WOD: Ruck Funning
1 Mile Run
80 Double Unders (240 Singles; Work on DU’s!)
60 Wall Balls (20#/14#): 1 Burpee Penalty Each Time Full ROM Is Not Met
40 KB Swings (55#/35#): 1 Burpee Penalty Each Time Full ROM Is Not Met
20 Knees to Elbows
10 Burpees: 1 Extra Burpee Each Time Full ROM Is Not Met
1 Mile Run
SCALED IS [...]

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Little Momma standard

WOD: Little Momma
FOR TIME: Men RX: 155; Women RX: 105
100m Run
(5) Deadlift (155/105)
200m Run
(5) Deadlift
(5) Squat Cleans
400m Run
(5) Deadlift
(10) Squat Cleans
(10) Shoulder to Overhead
200m Run
(15) Mutant Manmakers
1 MM = Full Clean and Jerk to a Push-Up: Hands Never Leave The Bar.
100m Run
TRAVEL WOD:
Same Format As Above; Use DB’s (40/30) Instead Of The Bar If Needed.

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Power Cleans and IOC standard

Strength: Power Clean: 1-1-1-1-1-1-1
WOD: IOC
20 Air Squats:
3 Burpee Penalty On The Spot Each Time Full ROM Is Not Net
3 Rope Climbs
20 Burpees:
3 Burpee Penalty Each Time Full ROM Is Not Met
Spiderman Crawl From Rope To Wall To Rope To Wall:
3 Burpee Penalty If The Athlete’s Butt Is Too High
4 Wall Climbs
20 Pull-Ups:
3 Burpee Penalty Each Time Full ROM Is Not Met
20 [...]

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CF Games Regional WOD 6 standard

CrossFit Games Regional WOD 6:
For time: Three rounds of:
7 Deadlifts (345 / 225 lbs)
7 Muscle-ups (Attempts Will Count)
then,
Three rounds of:
21 Wall ball shots (20 / 14 lb ball to 10′)
21 Toes-to-bar
then,
100-foot Farmer carry (2 – 100 / 70 lb dumbbells)
28 Burpee box jumps (24″ / 20″ box)
100-foot Farmer carry (2 – 100 / 70 lb [...]

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