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
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; rest 15 sec
WOD: 12 minute AMrAP, in teams of 3: (3 points)
Teammate 1: 180m run (2 laps around purple stripe)
Teammate 2: Plank hold
Teammate 3: Thrusters, 45 lb
Once running teammate returns, she moves to plank, plank moves to thrusters, thrusters moves to run. Total reps of thrusters is the team’s score. If person breaks plank, there is a 2-point penalty, and thrusters do not count until plank resumes.
7 rounds for time of:
11 body-weight back squats
1,000-meter row
Post time to comments.
3 RFT:
Row 500m
5 deadhang pull-ups
5 hip-back extensions
(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)
Strength:
Back squat 3×5 @ 85% 1RM
Endurance:
6x run for 1 minute, rest for 1 minute—for total distance
WOD:
In teams of 3:
3 rounds, 1 minute each station for total reps:
Kettlebell swing
Box jump, 20″
Jumping alternating squats
Team with most total reps wins
