BEAST!

20 min. AMRAP of:

10 squat snatch
10 ring dips
10 knees to elbows



#5 Shierry and #11 Duran preparing for special teams dominance



AMRAP!

As many rounds as possible in 15 minutes of:

200m run
10 dumbbell hang power snatch
10 box jumps (20" / 12")

Endurance!

POSE running drills 15 minutes

Rest 5 minutes

C2 Rower
3 x 3 min intervals holding highest ave wattage possible

3 in 1



Bon on the way up to her first pullup. Great job Bon!


Inspired by cfjax.com

6 min AMRAP:
deadlift  x 6 (135# / 95#)
pushups x 6

REST 2 minutes

Tabata Mashup of:
situps
box jumps (20" / 12")

REST 4 minutes

3 rounds for time:
dumbbell hang power snatch right hand x 10 (32# / 22#)
dumbbell hang power snatch left hand x 10
pullups x 10

And, if you haven't already, you must check out the new Mobility WOD website. Moving efficiently is key to athleticism. And for all your hot elbow issues check this out.

800!

3 Rounds for time:

800m run
50 supermans
50 situps

Jump!

Courtesy of CF Football:

AMRAP in 12 mins. of:
4 clapping pullups
6 clapping pushups
8 broad jumps (minimum 6 ft. each)

PC!

PC does not stand for Politically Correct. It's Power Clean!

15 hang power cleans
15 burpees

3 rounds for time.

AMRAP 20!

Complete as many REPETITIONS as possible in 20 minutes:

Max rep wall ball shots
200m run
Max rep dips
200m run

Post number of rounds and repetitions

Also try this tricep destroying challenge:

For time:
10! reps of:
135# bench press
Ring dips
Ring pushups

3 Rounds!

3 Rounds:

400m Run
21 Kettlebell Swings (1.5 pood / 1 pood)
12 Pullups

Endure!

3 rounds for time of:
Run
200m / 400m / 600m
Rest 1:1

Thruster Beatdown!

10 minutes:

250m Row
20 Burpees
max reps thrusters (45# / 33#)

So, after your row and burpees, you have the remaining time of your 10 minutes to perform as many thrusters as possible. Guys use a 45lb. bar / Girls use 33lb. The number of thrusters you perform is your score.

The record has fallen, 49.5in is the new standard

Results in GREEN indicate a modified weight used

Endurance!

1 mile time trial

Around a track or cross country
Post your time

This poor non-POSE dude is being used to promote healthy living in a national sweepstakes ad.
Running is healthy but running POSE is just plain cool.

Maximum Reps!

3 rounds each for maximum reps of:

Pushups
Pullups
L-Hold (seconds)

Rest 1 minute between sets

then...

Box Jump maximum height test followed by
500m Row test

Post your totals for max reps, box jump height, and 500m row time.

The 100!

The athletes at cfjax.com did a hefty version of this workout:

For time:
100m Farmers Walk  / Waiters Walk
100m Lunge
100m Sprint
100m Farmers Walk / Waiters Walk
100m Lunge
100m Sprint
100 Situps

Farmers / Waiters Walk:
So, in one hand at your side is your kettlebell (1.5 pood / 1 pood) and the other hand is holding a bumper plate overhead (25# / 10#).

My friend Ben showed me this link recently. The Toughmudder claims to be the toughest one day endurance event on earth, and it looks to be true. Sweet!

K2E

21 KB Swings 1.5 pood
21 Knees to Elbows
21 Double Unders
18 KB Swings
18 K2E
18 DU's
15 KB Swings
15 K2E
15 DU's

1 Round

1000m Row or Run
50 Thrusters (45# / 33#)
30 Pullups

Endurance

4 x 3 min. Intervals
Rest exactly 3 minutes between rounds.
These are all out 3 minute efforts.

Alternate running and rowing. Hold distances for each round.

Driving up out of the bottom

Chip!

Overhead Squat: 3-3-3-3-3

Rest 5 minutes

For time:
10 Pullups
20 Walking Lunges w/ plate overhead (45# / 25#)
30 Wall Ball Shots (20# / 12#)
40 Double Unders
50 Situps
60 ft. Fireman Carry (70# / 55#)

Post your heaviest OH squat triple and time for metcon.

AMRAP!

Complete as many rounds as possible in 15 minutes of:

7 Burpees
5 KB Swings (1.5 pood / 1 pood)
3 Front Squats (same weight as KB)

Super duper squishy shoes. They just keep making them squishier!

The very best athletes need not squishy, air-filled heels. It's easy to buy shoes that help you run incorrectly. It's hard to find the right shoe that is required to run correctly. We don't do easy.