Bibliothèque WODs

PARALLETTE "L" HOLD FOR TIME *EACH ATHLETE WILL GET 1 ATTEMPT SCORING IS THE LONGEST HOLD (TIME) OF THE 2 ATHLETES

Rx 6 Rounds for time (alternating rounds with partner) 12 Syncro Burpees Rd 1+2 - 8 Squat Cleans 50/35 Rd 3+4 - 6 Squat Cleans 70/45 Rd 5+6 - 4 Squat Cleans 90/55 Masters Mens 6...

For time 400m run solo 400m run solo 400m run as a pair then, 3 rounds 45 Partner Wall Balls 9/6kg or 6/3kg 30 Synchronized Shoulder to overhead 40/25kg or 30/20kg 15 Synchroniz...

RX Complete as many repetitions as possible in 10 minutes: 30 Snatches, weight 1 30 sync. bar-facing Burpees 20 Snatches, weight 2 20 sync. bar-facing Burpees 10 Snatches, weigh...

RX For Time Part A) 2000/1600m Row directly into... Part B) 20/16 Bar Muscle-ups 120 Partner Wall Ball Shots 9/6kg 40 Chest to Bar Pull-ups 120 Box Jump-over w/ step down 60/50c...

RX For Time Part A) 2000/1600m Row directly into... Part B) 20/16 Bar Muscle-ups 120 Partner Wall Ball Shots 9/6kg 40 Chest to Bar Pull-ups 120 Box Jump-over w/ step down 60 Chi...

30 Sandbag Ground To Over Head 15 Sandbag Facing Burpees 30 Sandbag Thruster 15 Sandbag Facing Burpees 10 Mts HSW / OH lunges

4 Rounds : For Time 10m KB Worm Team Lunges 10 Sync Team Thrusters (left) 10m KB Worm Team Lunges 10 Sync Team Thrusters (right) 10 Sync Team Squat Jump over KB Time Cap : 15 mi...

EVENT 2 A & B (both parts are valued as much) "......OH" Part A - For Time Run - Secret Distance - directly into - Part B - For Time 10 Rounds (Share anyhow) 12/9 cal Echo Bike ...

...Calories Loading (For Calories) F/F pair will begin with three rounds of 4 rope climbs (you go, I go) & 14 synchro alternating dumbbell snatch. During this time, the M/M pair...

...Calories Loading (For Time) F/F pair will begin with three rounds of 4 rope climbs (you go, I go) & 14 synchro alternating dumbbell snatch. During this time, the M/M pair is ...

AMRAP 13 minutes 0:00 - 8:00 9 Deadlift (70/47) 6 Hang Power Clean 3 Wall Walks 8:00- 9:00 rest 9:00 - 13:00 9 Synchro Air Squats 6 Synchro Push Ups 3 Synchro Shuttle Runs Teams...

RX 10:00 AMRAP Male 5-10-15-20... Female 4-8-12-16... Calories Echo Bike Burpee Jump-Over Bar 10 Power Snatch (115/85) RX-ISH 10:00 AMRAP Male 5-10-15-20... Female 4-8-12-16... ...

AMRAP 90 Seconds RX Bar Muscle-Ups Novice Chin-Over-Bar Pullups

.5mi patient carry

7:00 CLOCK Establish a Combined 1 Rep Max Ground to Overhead Description In "O'Liftmas Tree," each team will attempt to lift as much weight as possible from the ground to overhe...

Competitive Division From 0:00-20:00 1000m Row - Shared YGIG 30 Synchro Wall Balls @9/6kg (M/F) 30 Burpee Box Jump Overs - Shared YGIG 800m Row - Shared YGIG 25 Synchro Wall Bal...

SC : TIME CAP 7' : 21-15-9 9-15-21 Db snatch synchro. (15/10) Pull ups synchro. RX : TIME CAP 7' : 21-15-9 9-15-21 Db snatch synchro. (22.5/15) Chest to bar synchro.

WOD 1 FOR TOTAL HORSEPOWER OVER 5 MIN PICK ANY MOVE-DEADLIFT, POWERCLEAN, SNATCH Pick and Weight =W AMRAP 5 min = R Measure your bar path for a D = Distance TOTAL HORSEPOWER = D...

CFTSV Lockdown 1 AMRAP Ladder 9 minute cap 4 Alternating dumbbell snatches 10 Burpees over dumbbell 8 Alternating dumbbell snatches 10 Burpess over dumbbell 12 Alternating dumbb...

EMOM 9: Row cals Ski cals Shuttle Run Each team member begins on one station and completes 3 rounds of each movement, swapping every minute. Score is row cals + ski cals + shutt...

Workout 1-A

Workout 1 (no cap) For time 6 Rounds (set for set MFMFMF) 500m Row 15 TTB 3 Hang Cleans

EVENT 1 – “Bella Complex” 8:00 to find each athlete’s heaviest unbroken complex: 1 Clean + 1 Shoulder to Overhead + 1 Front Squat + 1 Shoulder to Overhead Divisions: F/F Rx, M/M...

10-8-6-5-4-3-2-1 Deadlift (295/190#) Bench Press (165/115#) Squat Clean (145/105#) *16 minute time cap The event starts with the athlete standing tall behind their deadlift barb...