Endure & Weekly Results

1000m row
25 kettlebell swings (1.5/1pood)
REST
1000m row
50 pushups
REST
1000m row
100 situps

Rest 2 - 5 minutes between rounds.
Add the 3 intervals to get your total time.

Tabata Mashup

8 rounds each consisting of:
:20 seconds on / :10 seconds rest

Clean & jerk (135/95)
Muscle-ups
Box jumps (30/24")
Rope climb OR body weight bench press

So... 8 rounds of C&J, 8 rounds of MU's, 8 rounds of box jumps, then 8 rounds of climbing or benching.
These are all-out efforts. Pacing and gaming is not the focus. Go hard and hang on for dear life.

Recover

Recovery is when you are rewarded for all of your hard work. Recover properly. Mobility WOD - Bone Saw

Waiters Delight

2 rounds for time of:

200ft. Waiters walk
30 one-arm kb snatch, right hand
30 kb swings
30 one-arm kb snatch, left hand
200ft. Waiters walk

For waiters walk use bumper plate with one arm, locked out overhead. Guys 25#, girls 15#.

"Annie"

Strength:
Push Jerk 4-4-4-4

WOD
For time
50-40-30-20-10 reps each of:
Double unders
Sit-ups

Weekly Results

Endurance Results

Endure - DU's / Run

8 Rounds for time of: 2 minute max rep double unders 2 minute max distance run or row

"Bruno"

In 15 minutes, find your 1 RM deadlift.

Rest 5 minutes

For time:
"Buy-in": 50 pullups
3 rounds of:
2 Turkish Getups
12 Goblet Squats
12 Over-the-bell Burpees

Goblet squats are simply a front squat with your kettlebell tucked tightly into your chest.
Over-the-bell burpees are performed by doing a burpee followed by jumping laterally with both feet over your kb and jumping back laterally to your starting position. So... Burpee, jump, jump back = 1.
Boys 1.5 pood
Girls 1 pood
Beasts 2 pood

Moving Day

Stength: 5RM Bench Press

WOD
5 rounds for time of:
50 ft. Walking lunges with 45/25# overhead
7 burpees
1 rope ascent

Surect

6 min AMRAP
Squat cleans x 7 (95/65)
Pushups x 12

REST 2 mins

6 min AMRAP
Push press x 7 (95/65)
Pullups x 12

REST 2 mins

6 min AMRAP
Overhead squats x 7 (95/65)
Butterfly situps x 12

From cfjax.com

Weekly Results

Endurance Results

Endure - Tabata

Tabata Row or Airdyne

(:20 seconds on / :10 seconds rest) X 8 rounds

For max distance

and...

400m TT run

Painstorm

AMRAP 40 mins:

Run 200m
5 Ground-to-Overhead

Start at 95 / 65 lbs. and add 10 lbs. after each successful round.

Post rounds and load achieved to comments.

(Influenced by CrossFit Northeast England.)

"Kenny"

AMRAP in 10 minutes of:
20 pushups
10 Toes-to-bar
5 broad jumps for max distance

Record # or rounds completed and total distance covered.

Fran

21 - 15 - 9 reps of:

Thrusters (95/65#)
Pullups

Weekly results

Malawi

Mini time trials
Row or run

800m
Rest 2 minutes
400m
Rest 2 minutes
200m

Helen

3 Rounds for time of:
400m Run
21 kettlebell swings
12 pullups

Mini Barbara

In 10 minutes, find your 5RM push jerk.

REST 5 minutes

AMRAP in 12 minutes of:
20 pullups
30 pushups
40 air squats
50 situps
50ft. Butcher Sled (heavy)

Mini Nancy

In 10 minutes find your 1RM back squat

Rest 5 minutes

3 Rounds for time of:
15 Overhead Squats (95/65#)
400m Run