Category: WOD

Monster Mash! WOD “King Kong” 3 Rounds for Time of: 1 Deadlift, 455# 2 Muscle-Ups 3 Cleans, 250# 4 Handstand Push-Ups –At 15min start WOD #2– WOD #2 5min AMRAP 5 Thrusters 1 Round of ‘Cindy’ –3min Rest– 7min AMRAP 7 Thrusters 1 Round of ‘Cindy’ **Score total rounds + reps, pick up where you […]

WOD “Perfect 10” Teams of 2 5-4-3-2-1 AMRAP 10 HSPU 10 Hang Cleans (75,55) 10 Wall Balls (20,14) **P1 5min AMRAP, P2 Rest. Then P2 5min AMRAP, P1 Rest. Continue down the AMRAP ladder. P2 picks up where P1 left off. **Score combined rounds + reps of each individual AMRAP. You will have 5 scores […]

Max Effort Lower WOD “Katie” In 20min: 5×7 Bear Complexes for max weight Then, at the 20min mark Sprint 800m and complete 1×7 bear complexes at max weight **Score = max weight (log time of completion in comments) **1 Bear Complex = Power Clean + Front Squat + Push Press + Back Squat + Push […]

Dynamic Effort Upper Happy 4th Anniversary Main Line CrossFit – Ardmore WOD “Main Line” CFML opened 8.18.12 12min AMRAP 8 Power Cleans (135,95) 18 Box Jumps (24,20) Strength Close Grip Bench (3×8, close grip at 60% ) **FOR EXAMPLE: If you come to a week where you fail, making only 6 of your 8 reps […]

Happy 3rd Anniversary CrossFit Main Line – Wayne (AKA. “R5”)!!! Monster Mash WOD #1 “R5” CrossFit R5 opened on 8.17.13 13min AMRAP 17 Hang Snatches (45,35) 8 Pull Ups EMOM -complete 5 Burpees **Score total reps, do not include burpees –5min Rest to WOD #2– WOD#2 3 Rounds 400m SPRINT 20 Bounds (30,24,24,20) –No Rest […]

Dynamic Effort Lower WOD: 20min Alternating 20min EMOM Odd Minutes – 15/12 Cal Bike, Row Even Minutes – 3 Deadlifts (70%) + 25 Dubs (x1) **Rotate rounds with bike and row **Score total successful rounds, top score 20 **If you fail, rest as needed and restart with your group $ Out 3×12 Glute ham raises […]

Max Effort Upper WOD “Jack” 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24″ **Women: Rx 75,35,20″ In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009 To learn more about Jack click here $ Out Close Grip Bench (1RM) **hands inside shoulder […]

Monster Mash! –In 40min complete the below– WOD #1 “Nasty Girls” 3 Rounds for time of: 50 Air Squats 7 Muscle-ups 10 Hang Power Cleans, 135# / 95# **Scale 7MU = 14 Pull Ups + 14 Ring Dips –Mandatory 3min Rest to 4k Row– WOD #2 3k Row $ Out GHD PVC Paddling – 3 […]

WOD Partner Up! “A Boy Named Sue” Teams of 2 Every 10min start a new benchmark: “FRAN” 21-15-9 Thrusters (95,65) Pull Ups –Then– “ELIZABETH” 21-15-9 Power Cleans (135,95) Ring Dips –Then– “KAREN” 150 Wall Balls (20,14) **With remaining time complete 1 of the following: Max Calorie Row, Max Burpees, Max Dubs (/3),Each movement must be […]