3 RFT:
Run 200 meters
100 meter Walking lunge
50 Squats
Here’s something crazy: BtW average time: men: 18:31; women: 19:09
From mainsite
Category: . P.E. Men
GWOD: 5 minutes practice forward roll and handstand into forward roll
BA WOD: 3 RFT:
25 sit-ups
Bear crawls (width of the gym and back)
3 forward rolls
25 squats
Strength: ME: Squat Clean … or
Strength: ME: Shoulder Press
CFE WOD: For total reps:
5:00 max handstand push-ups (use AbMats, or regular push-ups)
2:00 max pull-ups
1:00 max air squats
Men: Manly Sub-Zero Run
~5K run with interruptions: Around every 5 minutes, everyone stops and does the next item on this list:
– 400m piggyback ride/partner carry (pairs can switch off as necessary until distance is covered; if an odd number, two people carry the third person together, anyhow)
– 15 handstand push-ups (partner holds legs upright)
– 15 partner back squats (put partner on back)
– 50 push-ups
– 50 walking lunges
– 50 squats
GWOD: 4 rope climbs (or 15 ground-to-stand)
BA WOD: 12:00 AMRAP
30 squats
10 push-ups
7 pull-ups
TM: Seven rounds for time of:
1 Rope climb, 15 foot
10 Wallball shots, 20/12 lb ball
15 Kettlebell swings, 1.5/1 pood
20 Double-unders
GWOD: 12 skin the cats
CFE Strength: Push Press 7×3 on :45 sec @ 65% 1RM
Endurance: 3x800m run; 3 minute rest
BA: 4 RFT:
400m run
20 medball cleans, 20/12
20 sit-ups
CFE: 2 Rounds for Total Reps:
2 min Double-unders
2 min Pistols (Alternate legs)
2 min Box jumps (24″)
TM WOD: Squat Cleans
Every minute on the minute for 12 minutes:
2 Squat Cleans @ 80% 1RM
February two-minute challenge: Double-unders
GWOD: 3×10 pull-ups
TM group: 3×5 false-grip pull-ups
CFE Strength: Shoulder press 5-5-5+ at 70%,80%,90% of 4RM
CFE WOD: 5 rounds for time and total reps of:
10 Deadlifts, 1x bodyweight
Max set push-ups
BA WOD: Alternating tabata:
Burpees
Kettlebell swings, 1.5/1 pood
TM WOD: 10-9-8-7-6-5-4-3-2-1 rep rounds:
Ring dips
Burpees
Pull-ups
Tough Mud: “Murph”
Run 1 mile
100 pull-ups
200 push-ups
300 squats
Run 1 mile
You can break up the 600 reps anyway you’d like.
In-class MWOD: 10-minute squat test
BA and CFE WOD: Partner Challenge:
Three rounds, for reps:
1 minute ground-to-overhead 95/65 (switch with partner as needed)
1 minute partner slamball 20/10
1 minute partner medball sit-ups
1 minute partner medball sprint, passing medball back and forth
1 minute rest