Finder WODs

Men complete: 4 rounds of 15 cals bike erg (each) 60 Skips (each) 8 Squat cleans 50 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 60 Skips (each) 8 Squat c...

4 rounds for time: 3 Rope climbs 2 Squat cleans 75kg Cap: 6 minutes Athletes begin Event 5 at the start mat. At the sound of the tone they will begin performing 3 rope climbs, b...

4 rounds for time: 3 Rope climbs 2 Squat cleans 110kg Cap: 6 minutes Athletes begin Event 5 at the start mat. At the sound of the tone they will begin performing 3 rope climbs, ...

For Time: 4 rounds of 12 cals bike erg 30 Double Unders 4 Squat cleans 55 Cap: 10 minutes

For Time: 4 rounds of 15 cals bike erg 30 Double Unders 4 Squat cleans 80 Cap: 10 minutes

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

4 rounds for time: 3 Rope climbs (sync) 4 Squat cleans 75kg (1 for 1) Cap: 6 minutes Rope climbs will be performed with a synchro touch at the top. Squat clean reps will be shar...

4 rounds for time: 3 Rope climbs (sync) 4 Squat cleans 110kg (1 for 1) Cap: 6 minutes Rope climbs will be performed with a synchro touch at the top. Squat clean reps will be sha...

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 80 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

4 rounds of time of: 12 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 45 (2 for 2) Cap: 10 minutes Notes: One athlete will perform 30 double unders while the other...

4 rounds of time of: 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Cap: 10 minutes Notes: One athlete will perform 30 double unders while the other...

Men complete: 4 rounds of 15 cals bike erg (each) 30 Double Unders (each) 8 Squat cleans 70 (2 for 2) Then, women complete: 4 rounds of 12 cals bike erg (each) 30 Double Unders ...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Amrap 8 (Pt 1) 24 wall balls (20/14 )10/9feet 8 bar Muscle Ups (Rx is 12 toes to bar ) Rest 1 minute Amrap 8 (Pt 2) 3 power cleans 185/125 ( Rx 135/95lbs) 6 push-ups 9 air squat...

Event 3 "The Showdown" For Time: - 300m Row Notes: - Partners must switch at 150m

Intermediate 100 Sandbag Squats Fun 100 Air Squats NOTE: The score for this will be your overall time to complete the course, including all runs and events.

Workout 2: “The Spiral” RX • 40 Cal Row • 30 Overhead Squats (135/95) • 30 Toes-to-Bar • 100ft Handstand Walk • 30 Toes-to-Bar • 30 Overhead Squats (135/95) • 40 Cal Row Interme...

42 - 30 - 18 Front Squats (6 min to complete) RX - 135/95, 155/105, 185/125 Scaled - 95/65, 115/85, 135/95 In remaining time (up to 10 minutes), you and your partner will have 3...

Event 1 "The Standard" For Time: (15 Min. Cap) - 2,000m Row Notes: - Performed individually in separate heats. - If time capped, every 25m = 1 rep

Week 4 For Time: Complete a 7,000m Row

For Time: 100 Double unders 20 Devils press (50s/35s) 50 Double unders 30 Toes to Bar 50 Burpees box jump overs (24”/20”) 30 Toes to Bar 50 Double unders 20 Dumbbell front squat...

For Time: 100 Double unders 20 Devils press (35s/25s) 50 Double unders 30 Toes to Bar 50 Burpees box jump overs or step overs (24”/20”) 30 Toes to Bar 50 Double unders 20 Dumbbe...

For Time: 100 Single Unders 20 Devils press (35s/25s) 50 Single Unders 30 Knee Raises 50 Burpees box jump overs or step overs (20”/20”) 30 Knee Raises 50 Single Unders 20 Dumbbe...

12 Minute AMRAP 5 - 10 - 15 - 20 - 25 - 30 - 35 - 40 - 45 - 50 - 55 - 60 etc. Hang Snatch Box Jump Overs (RX) / Step Overs (Scaled) 30 DU (RX) / 30 Singles (Scaled) after each r...