“Fight Gone Bad!“
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squatting Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
Add your points and post them to comments.
Joseph Phelan is FAMOUS!!!
During a forty five minute block of time work on form and feeling. Perform the following in any order:
5 handstands
25 ring dips
5 muscle ups
25 GHD sit ups
3 plank holds
3 L sits
10 plio push ups
10 plio pull ups
10 rounds for time of:
10 Pull-ups
10 Ring dips
Post time to comments.
Front squat 3-3-3-3-3 reps
Post loads to comments.
The Dumbbell Bear”
With a set of dumbbells no more than forty five percent of your bodyweight perform the following every minute on the minute for twenty minutes:
5 deadlifts
5 hang power cleans
5 thrusters
Post rounds completed to comments.
Random fun stuff.
Choose your own adventure.
Post WOD and results to comments.
“Lynne“
Five rounds for max reps of:
Body weight bench press
Pull-ups
Post reps for both exercises in all rounds.
For time:
225 pound Deadlift, 21 reps
Run 800 meters
225 pound Deadlift, 15 reps
Run 800 meters
225 pound Deadlift, 9 reps
Run 800 meters
Post time to comments.
We will be meeting at the parking lot at 22nd and Collins in Miami Beach at 1pm today. If weather is an issue we will return to the warehouse.
“Beach Blanket Bingo”
Pick a partner to make a two person team.
Sprint 50 meters into the water and return to start.
Tag in partner.
Perform 10 burpees.
Upon completion of last burpee hold plank.
Continue to hold plank while your partner does water sprint.
Each team completes ten rounds for time.
Post time to comments.
“Karen”
150 Wall Ball shots for time.
Post time and load to comments.
Split Jerk
1-1-1-1-1-1-1
Post loads to comments.
“Murph“
For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.
Post time to comments.
“The Magic 50”
5 dumbbell swings per arm
5 dumbbell snatches per arm
10 burpees
5 rounds for time
Post time and weight to comments.
Visit Ross Training for more workouts like this.
Five rounds for time of:
155 pound Hang squat clean, 9 reps
15 ft Rope climb, legless, 3 ascents
Post time to comments.
‘Fight Gone Band’
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, 75 pounds (Reps)
Box Jump, 20″ box (Reps)
Push-press, 75 pounds (Reps)
Squat & Band Row (Reps)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep.
Skinny guy breaks 300# on the deadlift.
Thursday Surprise
Show up and get some.
Post results to comments.
If you are offended by music with obscene language, turn this down. Insane bar skills.
Complete as many rounds as you can in thirty minutes of:
Five pull-ups
Five ring dips
15 Sit-ups
Post rounds completed to comments.
Complete as many rounds as you can in twenty minutes of:
5 Handstand Push-ups
10 L Pull-ups
15 Steps, Walking Lunge
Post rounds completed to comments.
Rest Day. Enjoy.
“Women who claim to be afraid to train hard because they ‘always bulk up too much’ are often already pretty bulky, or ‘skinny fat’ (thin but weak and deconditioned) and have found another excuse to continue life sitting on their butts.”
-Coach Mark Rippetoe
Today is our “Helen Challenge”.
It is free and open to the public.
The workout is scalable for anyone of any ability.
We will be running waves every fifteen minutes starting at one o’clock.
We will also be BBQ’ing all day. Bring some stuff to toss on the grill or just come and compete.
“Helen“
Three rounds for time:
Run 400 meters
1 1/2 pood Kettlebell X 21 swings (or 55 pound dumbbell swing)
12 Pull-ups
Post time to comments.
45 pound SDLHP, 100 reps
45 pound Thruster, 50 reps
30 pull-ups
Post time to comments.
Clean and Jerk 1-1-1-1-1-1-1 reps
or
Deadlift 1-1-1-1-1-1-1 reps
Post loads to comments.
For those that Deadlifted Tuesday, we will Clean and Jerk. For those that did not, we will Deadlift.
“Barbara“
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
Rest precisely three minutes between each round.
Post time for each of five rounds to comments.
Deadlift
1-1-1-1-1-1-1
Post loads to comments.
