WORKOUTS
Challenge WOD (3 pts): 20 minute AMRAP:
5 power snatches (95/65)
10 front squats (95/65)
400m run
Silver Club version: 12 minute AMRAP: 5 power snatches, 5 front squats, 200m run
WOD 2 (3 pts): 3RFT:
40 air squats
20 hang power cleans (115/75)
Silver Club version: 3RFT: 25 air squats, 10 hang power cleans (65/35)
WOD 3 (3 pts):
10.9.8.7.6.5.4.3.2.1 reps of back squat (185/135)
30 double unders after each round
Edstone WOD 1 (3 pts): 15 minute AMRAP:
10 mountain climbers
10 push-up
10 hollow rocks
10 sit-ups
Edstone WOD 2 (2 pts): Broomstick Mile
As a team, complete all moves in synchrony with a pvc pipe or broomstick, everyone stays together for every rep. The run is done in formation at the pace of the slowest runner.
25 Back Squats
25 Front Squats
25 Overhead Squats
Run 400 meters
25 Shoulder Press
25 Push Press
25 Push-Jerk
Run 400 meters
50 Squat Cleans
Run 400 meters
50 Snatches
Run 400 meters
STRENGTH (1 pt each)
SWOD 1 : Bench Press 5×3
SWOD 2: Back Squat 5×3
SWOD 3: Deadlift 5×1
ENDURANCE
EWOD 1 (1 pt): Short interval: Run: 4 rounds of 90s on, :60s off
EWOD 2 (1 pt): Long interval: Run: Repeat 800m, recover 2:00 until form/pace deteriorates
EWOD 3 (2 pts): Choose ONE of the following
Bike: 10M @ 80%
Run: 10k @ 80%
Row: 10k @ 80%
Ruck: 5k @ 80%
GYMNASTICS (1 pt each)
GWOD 1: For QUALITY
9-6-3:
Strict Rings Muscle Up 
High Box Jump
GWOD 2: FLEXIBILITY:
20 Side Leg Swings
2 minute Hip Capsule MOB
Hold Pancake Split 
2 minutes
Hold Middle Split 2 minutes
GWOD 3: PRACTICE for 10 minutes:
Backward Roll Progression Pt.1
Backward Roll Progression Pt.2
Backward Roll Progression Pt.3
Backward Roll Progression Pt.4
MOBILITY (1 pt each)
MWOD 1: Anterior Neck
MWOD 2: Ankle
MWOD 3 : Hip Capsule
I did:
21 manmakers, 45lb dumbbells
42 sit-ups
15 manmakers
30 sit-ups
9 manmakers
18 sit-ups
Untimed. Ridiculously difficult.
Edstone WOD 1 (3 pts):
15 minute AMRAP
10 mountain climbers
10 push-up
10 hollow rocks
10 sit-ups
A bit more then 8 rounds…
Sounds like the perfect ingredients to a good time. 🙂
Edstone WOD 1 (3 pts):
15 minute AMRAP
10 mountain climbers
10 push-up
10 hollow rocks
10 sit-ups
7 rounds. Last one very challenging but pushed through it. Felt good.
Challenge WOD @ 55lbs; 5 rounds + 5 power cleans & 7 front squats
Challenge WOD: 7 rounds+5,10, 160m run.
Way to go freshmen! Both women and men won—and the men did it with even numbers!
Challenge WOD (power cleans rx’d): 6 rounds + 200m run.
WOD 2: 5:20 Rx’d
Fun.
Challenge WOD:
I did 6 rounds+ 5 power cleans + 5 front squats @55
WOD 3:
15:44Rx’d
Challenge WOD: 8 rds rx’d
Edstone WOD 1: 11 rds + 5 mountain climbers
EWOD 1 followed by 3 minutes of man makers
WOD 2- 4:20 rx’d
Challenge WOD: 9 rds RX’d. Felt amazing!