Bibliothèque WODs

For Time : 30 Toes to bar (partner Deadhang) 30 HSPU (partner HS Hold) 30 one DB Thrusters Sync (15/22,5) 20 Toes to bar (partner Deadhang) 20 HSPU (partner HS Hold) 20 one DB T...

"Hot -n- Heavy" (two parts) A. 0-12:00 AMRAP 2-4-6-8-etc. Row Cals Box Jump Overs @24/20” Wallball Shots @20/14lbs to 10’ 12:00-14:00 Transition to Barbell Grid B. 14:00-20:00 6...

"Hot -n- Heavy" (two parts) A. 0-12:00 AMRAP 2-4-6-8-etc. Row Cals Box Overs @20” Wallball Shots @16/10lbs to 9’ 12:00-14:00 Transition to Barbell Grid B. 14:00-20:00 6min to es...

"Hot -n- Heavy" (two parts) A. 0-12:00 AMRAP 2-4-6-8-etc. Row Cals Box Jump Overs @24/20” Wallball Shots @20/14lbs to 10’ 12:00-14:00 Transition to Barbell Grid B. 14:00-20:00 6...

"Hot -n- Heavy" (two parts) A. 0-12:00 AMRAP 2-4-6-8-etc. Row Cals Box Overs @20” Wallball Shots @16/10lbs to 9’ 12:00-14:00 Transition to Barbell Grid B. 14:00-20:00 6min to es...

Event 3: “How you doin’?” For Time: 2 Rounds 70/50 (60 for mixed) Calorie Row 50 Double DB Bench press Into 2 Rounds 70 Wallballs 50 Pullups RX: DB 50s/35s, WB 20/14 to 10/9 ft ...

Event 2 "Hustle & Row" Partner 1 - For Time: - 1,000m Row Partner 2 - AMRAP - 100m Shuttle Run Notes: - Both partners work at the same time. - P1 rows while P2 runs. - Stop and ...

"I Can Do it with a Broken Heart" (6 Minute Cap) 30 KB Bench Press 53/35 45' HSW 30 Chest-to-Bars 45' HSW 30 KB Bench Press 53/35 45' HSW 15 Bar Muscle-ups 15' HSW Workout Flow:...

Event 1: “I Don’t Do Well with Running” 4 x AMRAP 4: 30/24 Cal Row (M/F pairs 27 Cal) 50 YD Sandbag Sprint (60/40) (40/20) Max Sandbag Lunges in Remaining Time 4 rounds, 4 minut...

For Time: 50/40 Cal Echo Bike 5 Synchro Wall Walks 50 Thrusters 5 Synchro Wall Walks 50 Thrusters 5 Synchro Wall Walks 50/40 Cal Echo Bike Rx: 115/80 Scaled: 95/65, Scaled Wall ...

Workout 4 - "I Got Fran On It" 21-15-9 Calorie Assault Bike Thrusters (115/75) Burpee Over the Bar Pull Ups *8 Minute Time Cap Intermediate - (95/65) - Step Overs Allowed Fun - ...

For Load: P1: 6 minutes to a 1 RM snatch 1 minute reset P2: 6 minutes to a 1 RM clean and jerk

For Load: P1: 6 minutes to a 1 RM snatch 1 minute reset P2: 6 minutes to a 1 RM clean and jerk

AMRAP 15 For Time: Partner 1: 30 Clean & Jerks RX: (95/65) SC: (75/55) Partner 2: 30 Snatches RX: (95/65) SC: (75/55) *EMOM 5 synchro bar facing burpees* In time remaining: Part...

FOR CALS: 8 Rounds + 1min 2 Wall Walks, 5 Barbell Reps* Max Cal Ski In Remaining Time R1 & R2: Snatches R3 & R4: OHS R5 & R6: Thrusters R7 & R8: Clusters RX MAS SCA 60/40kg - 40...

ON A 16:00 RUNNING CLOCK 1,000M ROW 100 DOUBLE UNDERS 30 PULL UPS 100 DOUBLE UNDERS 30 CHEST TO BAR 100 DOUBLE UNDERS 30 BAR MUSCLE UPS MAX DISTANCE ROW IN REMAINING TIME. *SCOR...

"IF YOU WANT BLOOD YOU'VE GOT IT" ON A 16:00 RUNNING CLOCK 1,000M ROW 200 SINGLE UNDERS 30 RING ROWS 200 SINGLE UNDERS 30 JUMPING PULL UPS 200 SINGLE UNDERS 30 PULL UPS MAX DIST...

ON A 16:00 RUNNING CLOCK 1,000M ROW 100 DOUBLE UNDERS 30 PULL UPS 100 DOUBLE UNDERS 30 CHEST TO BAR 100 DOUBLE UNDERS 30 BAR MUSCLE UP MAX DISTANCE ROW IN REMAINING TIME.

For time: 50/35 cals row 40 box jumps overs 24/20 (step ups allowed for fitness) 30 wall balls 20/14 (14/10 for fitness) 20 handstand push ups (hand release push ups for fitness...

"INCOMPLEXICATED" Fitness On a 10min clock, find your max load for the following complex: 1 snatch 1 hang snatch 1 overhead squat *any style. Only one athlete lift at a time Fir...

8min AMRAP 60 double unders (singles for fitness) 30 toes to bar (abmat situps for fitness) 60 double unders (singles for fitness) 30 pull ups (ring rows for fitness) 60 double ...

For Time (13 Cap) RX M1: - 50’ HS Walk - 100’ 2KB FC Lunge (53#) - 15 Thrusters (RX: 135) M2: - 100’ HS Walk - 50’ 2KB FC Lunge (53#) - 25 Thrusters (95) F1 - 50’ HS Walk - 100’...

AMRAP 10 Min 20m synchro D-Ball carry (60 / 40kg) - M/F 10 synchro KB Swings (32 / 24kg) - M/F 5 synchro T2B - M/F --> after each Round 5 synchro Burpees over line - MMFF Flow: ...

AMRAP 10 Min 20m synchro D-Ball Carry (40 / 25 Kg) M/F 10 synchro KB Swings (24 / 12 Kg) M/F 5 synchro T2B - M/F --> after each round 5 synchro burpees over line - MMFF Flow: Au...

1 Min AMRAP Bench Press Each team member will perform as many reps as possible with a weight they choose Athlete Score: Total Weight x Total Reps Team Score: Total Score for bot...