Strength: 3×5 shoulder press (men only)
Endurance: Suicides EMOM for 8 minutes
WOD: 3RFT:
100 ft walking lunge
20 box jumps (24″/20″)
10 dips (15 for men)
Alternate WOD: 3 RFT:
100 ft walking lunge
100 ft broad jumps
100 ft bear crawl
Sophomore men WOD: 3 RFT:
15 toes-to-bar
10 clean and jerks
Strength: Your choice (men only)
Endurance
15 rounds: Shuttle sprint every 30 seconds, width of gym and back.
Try as hard as possible to avoid slowing down.
Record fastest time and slowest time.
Skill work: Double-unders
WOD: AMRAP in 15 minutes: (12 minutes for men)
5 burpees
15-foot rope climb, 1 ascent
30 double-unders
Alternate WOD: 3/4 Cindy
AMRAP in 15 min: (12 minutes for men)
5 pull-ups
10 push-ups
15 squats
Some beautiful overhead squatting there, Nick!
Strength: Your choice
Endurance:
4 rounds for distance: Run 1:15 seconds; Rest 45 seconds
Try to run approximately the same distance on all four efforts.
Frosh WOD: Nancy Lite
4 RFT:
Run 200 m
15 overhead squats, 75 lbs
Soph WOD:
4 RFT:
Run 200m
10 overhead squats, 95 lbs
10 ring dips
Strength: Your choice
Endurance: Run 1 mile, striving for even splits on each 400m
Frosh WOD: 4 RFT:
1 rope climb
12 wallballs (20 lb)
12 push-ups
12 sit-ups
Soph WOD: 21-15-9:
Pull-ups
Burpee box jumps
Strength: Your choice (1 point)
Endurance: (1 point)
For distance: Run 2 min; rest 2 min
Run 1 min; rest 1 min
Run 30 sec; rest 30 sec
Run 15 sec
Frosh WOD: Helen (3 points)
3 RFT:
Run 400m
21 KB swings (1 1/2 pd)
12 Pull-ups
Sophs WOD: AMRAP in 15 minutes: (3 points)
5 Deadlifts, 225 lbs
5 Bar-facing burpees
10 Medball cleans, 20lb
Run 200m
(Men only) Strength:
Deadlift 1×5 work set @ 85% CFT deadlift 1RM … or:
Press 3×5 work set @85% CFT press 1RM
Endurance:
10 rounds for total distance:
Run 20 seconds
Rest 40 seconds
WOD:
3 RFT:
Bear crawl, 35 meters
12 push-ups
Broad jump, 35 meters
12 medball cleans
(For grade: Strength = 1 pt; Endurance = 1 pt; WOD = 3 pts)
