Bibliothèque WODs

With running clock (20min t.c.) 40x Toes To Bar (Elite/Scaled) (Teams - Synchro) 40x Chest To Bar (Elite) 40x Pull-ups (Scaled) (Teams - Synchro) 40x Burpees Over Barbell (Teams...

1980m Row 24 Kipping chest to bar pull ups (no butterfly) 41 deadlifts @225 24 HSPU 41 Alt. Dumbell snatchs @50 24 DB box step overs on 24" box 41 burpees *Split work as needed ...

1980m Row 24 Kipping chest to bar pull ups (no butterfly) 41 deadlifts @155 24 HSPU 41 Alt. Dumbell snatch @35lbs 24 DB box step overs on a 20" box 41 burpees *Split work as nee...

1980m row 24 kipping pull-ups 41 Deadlifts @185 24 HSPU (may use 1 ab mat pad) 41 Alt. Dumbell snatch @35lbs 24 dumbell box step overs on 20" box 41 burpees *Split work as neede...

1980m row 24 kipping pull-ups 41 Deadlifts @135 24 HSPU (may use 1 ab mat pad) 41 Alt. Dumbell snatch @20lbs 24 dumbell box step overs on 20" box 41 burpees *Split work as neede...

1980m row 24 Ring rows 41 Deadlifts @95lbs 24 Pike push ups 41 Alt. Dumbell snatch @15lbs 24 dumbell box step overs on a 16" box 41 burpees *Split work as needed ** 20min cap *S...

At “3-2-1-Go,” M/F pair one will each pick up a Wreck bag (50/35) and carry them approximately 25 meters. The athletes will place both bags on a mat and complete 42 synchro late...

At “3-2-1-Go,” M/F pair one will each pick up a Wreck bag (50/35) and carry them approximately 25 meters. The athletes will place both bags on a mat and complete 42 synchro late...

*Individual Event* 5 Rounds for Time: 5 Box Jump Overs (75/60) 3 Trap Bar Deadlifts Increase weight each Round: 100/70 115/80 130/90 145/100 160/110

For Max Load: 8:00 to build to a 3 Rep Max Front Squat

For Time Done in a Relay Fashion RX 30/25 Cal Row 60ft HS Walk 5 Snatches (Wt. TBD) Scaled 30/25 Cal Row 10 Burpee Box Jump Overs 5 Snatches (Wt. TBD) Workout Flow: At the start...

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WORKOUT #1: “Two-Ring Circus” 12 Min. AMRAP (per same sex pairs) 2 Power Cleans → RX: (225/155) / MSTR : (185/135) / SCL: (165/115) 8 Ring Push-Ups* 16 Wall Balls (20/14)** *RX ...

Swim Fitness 20min AMRAP 50m partner tandem swim 1 sync pool deck muscle ups Firebreather 20min AMRAP 50m partner tandem swim 5 sync pool deck muscle ups Each length (25m) is wo...

For Time TC 8'Min 18 Syncro Front Squats 52/36kg 35/25kg 40 T2B, Knee Raises 15 Syncro Thruster 52/36kg , 35/25kg 20 C2B, Leg Raises 12 Syncro Cluster 52/36kg , 35/25kg 10 Bar M...

"UP S#@T CREEK" Time Trial *Score is time to complete the work

Buy-In: 50 Synchro Sit-Ups (tie break) Then, AMRAP of: - 10 Synchronized Box Jumps - 20 Alt DB Snatches - 30 Hand-Release Push-Ups Box Jumps Int. 24/20 Scaled 20/16 (Step Ups al...

Override Off The Tracks Workout 1: “Uncle Franny” For Time: w/ a 9min Time Cap RX: 21 Partner Barbell Squats (135/85) 21 Synchro Burpees Over Bar 42 Pull Ups 15 Partner Barbell ...

RX At the six min mark, partners have 6min to find a one rep max clean and jerk. The bar can begin to be loaded once the row is completed but lift cannot start until the 6min ma...

12min to find a 1 rep max complex (Clean, hang clean, front squat, jerk) *Athletes can start wherever they choose, one on the rower and one on the lifting mat *The barbell can b...

RX- ????m row for time then at the 6min mark 6min to find a 1 rep max clean and jerk *Each athlete will row ????m *When all the meters are completed the athletes can set up thei...

12min to find a 1 rep max complex (Clean, hang clean, front squat, jerk) ??????m row for time *Each athlete will row ????m *Athletes can start wherever they choose, one on the r...

FOR TIME 60 BOX JUMP OVERS (RX 30/24, SCALED 24/20) 40 POWER SNATCHES (RX 95/65, SCALED 75/55) 20 BAR MUSCLE UPS (SCALED PULLUPS) 100 FT HANDSTAND WALK (SCALED SLIDER CRAWLS) Ti...

5 Rounds for Time: 16 syncro Wallballs 12 Bar Muscle-ups 6 Axle Bar Complexes (60/40) Axle Bar Complex: 1 Power Clean + 2 Front Rack Walking Lunges

Designed by Everyday Warrior Kerri Gortmaker. Her effort, energy, and enthusiasm in her fight is inspiring. Kerri embodies the warrior spirit. No one fights alone! VIGOR - Event...