Categories ArchivesWOD's

The RAPTORture standard

 
TABATA: PVC OHS and KB Swings (55#/35#)
20 Seconds of Work Followed by 10 Seconds of Rest
You will go from PVC OHS to KB Swings. Back and forth for 8 Rounds.
REST 5 MINUTES
12 Minute AMRAP
20 Wall Ball Overhead Lunges (20#/14#)
10 Wall Ball Shots
TRAVEL WOD:
400m Run
50 Squats
50 Push-Ups
50 Sit-Ups
400m Run
40 of Each
400m Run
30 of Each
400m Run
20 of Each

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Ball Slamic Vinegar standard

Ball Slamic Vinegar: 5 Rounds For Time
5 Slam Balls (20#/15#)
5 Deadlifts (135#/95#)
5 Slam Ball Russian Twists (L/R=1 Rep)
5 Power Cleans
5 Slam Balls
5 Squat Cleans
5 Slam Ball Russian Twists
5 Ground To Overhead
1 Minute Rest After Each Round
TRAVEL WOD:
Tabata: Mountain Climbers, Sit-Ups, OHS (Towel)
20 Seconds Of Work, 10 Seconds Of Rest: 8 Rounds For Each Movement
1 Minute Rest Between [...]

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TEAM WOD/GAMES WOD 12.2 standard


We will be judging WOD 12.2 today after the Team WOD.
TEAM WOD AT 9:00 AM SHARP:  20 Burpee Penalty For Anyone That Arrives Late
30 Burpees
50 KB Swings (55#/35#)
40 SDHP (95#/65#)
30 Slam Balls (20#/10#)
10 OHS (95#/65#)
100m Bear Crawl
Each Team Member Must Complete 30 Burpees. After That Each Team Member Will Start At A Different Station. The [...]

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CrossFit Hero WOD: WHITE standard


U.S. Army First Lieutenant Ashley White, 24, of Alliance, OH, assigned to the 230th Brigade Support Battalion, 30th Heavy Brigade Combat Team, North Carolina National Guard, based in Goldsboro, NC, died on October 22, 2011 in Kandahar province, Afghanistan, from wounds suffered when insurgents attacked her unit with an improvised explosive device.
She is survived by [...]

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Bear Scare standard

WOD:  Bear Scare
5 Bear Complex (95/65)
30 DU’s (90 Singles)
4 Bear Complex (115/85)
30 DU’s
3 Bear Complex (135/105)
30 DU’s
2 Bear Complex (155/115)
30 DU’s
BEAR COMPLEX:
1 Power Clean: Starts on the Ground, full hip extension at the top
1 Front Squat: Below parallel
1 Push Press: Lock Out Overhead
1 Back Squat: Below parallel
1 Push Press: Lock Out Overhead
Back To The Ground [...]

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