Bibliothèque WODs

Thruster Ladder on a 15 minute clock score = time if completed, if time remaining, build to a 1RM. Each partner must do all reps: 10 @ 135/95 8 @ 155/105 6 @ 175/115 4 @ 185/125...

Thruster Ladder on a 15 minute clock score = time if completed, if time remaining, build to a 1RM. 10 @ 95/65 8 @ 105/75 6 @ 115/85 4 @ 125/95 2 @ 135/105 Remaining time, build ...

AMRAP 9 20 Burpee Box Jump Overs 20 Calorie Row 20 DB Box Step Overs 20 Calorie Row 10 DB Devil Press 20 Calorie Row RX- (50's/35's)(24"/20") Scaled- (35's/20's)(20" for all)

For Time: (16:00 CAP) 2-4-6-8-10 Rounds of“Macho Man” *After Each Round: 100 Double Unders/Single Unders **ATHLETES are not permitted to do a squat clean on their last power cle...

"MACKENZIE" 4 ROUNDS FOR TIME 30 Wall Balls 7 Pull Ups 30 Double Unders 7 STOH

50 Fronts Squat total ___________ 50 Shoulder to overhead total ___________ 50 Deadlifts total __________ 20 Synchro hand release burpees ___________ TIE BREAK TIME __________ 2...

ELITE 9 Min Clock: Score 1 - 2 RFT - 20/15 Cals Ski - 25 DB Bench Press (70/50) Score 2 - Max Reps - Sandbag + Jump over the wall (150/100) RX 9 Min Clock: Score 1 - 2 RFT - 20/...

RX 11 Min Clock: Score 1 - For Time - 70/60/50 Cals Ski - 100 DB Bench Press (50/35) *Partner holds SB Bear Hug* Score 2 - Max Reps - Sandbag + Jump over the wall (125/85) SCALE...

ELITE 9 Min Clock: Score 1 - 2 RFT - 20/15 Cals Ski - 25 DB Bench Press (70/50) Score 2 - Max Reps - Sandbag + Jump over the wall (150/100) RX 9 Min Clock: Score 1 - 2 RFT - 20/...

RX 11 Min Clock: Score 1 - For Time - 70/60/50 Cals Ski - 100 DB Bench Press (50/35) *Partner holds SB Bear Hug* Score 2 - Max Reps w/ remaining time - Sandbag + Jump over the w...

"MYSTIFICATION" For time: 80 calories row shared (20/20/20/20) *tie break at 80 calories 40 synchronized box jump overs 24/20 (step up allowed for scaled) 20 alternating sandbag...

"Macho Man" Summer Slam "Macho Man" Event Brought to you by Caffeine & Kilos official sponsor and vendor for Summer Slam! "Macho Man" 3 Hang Clean 3 Front Squat 3 Shoulder to Ov...

4 x 2:00 AMREP 1:00 REST BETWEEN BUY IN 20 Toe to Bar 5 x Synchro shuttle run MAX burpee box jump in time remaining: Rx 30/24, INT 24/20, Scaled 20 (box jump or step up) Interme...

RX ADVANCED REGULAR/ Regular Teens 16-17 SCALED/ Scaled Teens 16-17 Scaled Teens 13-15 24.1 FOR TIME row for distance (1000m ♂ 800m ♀) 24.1 FOR TIME row for distance (1000m ♂ 80...

Scorecard & Rulebook RX ADVANCED REGULAR/ Regular Teens 16-17 SCALED/ Scaled Teens 16-17 Scaled Teens 13-15 24.1 FOR TIME row for distance (1000m ♂ 800m ♀) 24.1 FOR TIME row for...

ALL DIVISIONS: Team Member 1 - Max Clean & Jerk Weight Team Member 2 - Max Clean & Jerk Weight Team Member 3 - Max Clean & Jerk Weight Team Member 4 - Max Clean & Jerk Weight

After 1 min Rest from Workout 2 (Grip Gang), athletes will have 2:00 to achieve max cals on the Echo Bike. (ygig). Athletes have the freedom to strategize how they want to break...

Max just called. He said he knows your limits. And he wants to see you break through them. Let's GO! RX: Part A: 8:00 AMRAP • 20 Clean & Jerks (@135/95lbs) *Split However* • 20 ...

Part B : 5:00 to find Max Weight for Both Partners • 1-rep Max Clean & Jerk Score = Combined Total of Each Partner's Heaviest Successful Clean and Jerk See Movement Standards be...

After 1 min rest from workout 3 (The Blk Lung), 3min max effort sprint on the machine, partners will pick their best machine and this 3min max effort will be completed simultane...

5 Minutes to Establish Heaviest 2 Reps of : Hang Clean & Hang Snatch * 1 Partner will perform the Clean & other Partner will perform the Snatch * Each Athlete will have their ow...

For max weight (combined) Athlete 1: 5:00 to achieve 1RM Snatch (Event 2) 2:00 to achieve max Overhead Squats at the 7:00 min mark, Athlete 2 will begin Athlete 2: 5:00 to achie...

3 minute Amrap: C&J #135/95 -rest 2 minutes- 3 minute Amrap: Bike Calories -rest 2 minutes- 3 minute Amrap: Bar facing burpees

3 minute Amrap: C&J #95/65 -rest 2 minutes- 3 minute Amrap: Bike Calories -rest 2 minutes- 3 minute Amrap: Bar facing burpees *step-overs allowed

FOR MAX REPS: 0-4 Mins Max Wall Balls 14/10# Partner Pull Up Bar Hang [4-5 MINS REST] 5-9 Mins Max Medball Sit Ups 20/14# Partner Plank Hold L3: SCORE IS DIVIDED BY 2 L2: SCORE ...