November 1st

Strength:deadlift: 85% x 2 reps x 3 sets

3xMe hspu

Wod:

4 min Amrap:

135/95#

1 power clean

2 push jerks

3 front squats

2 min rest

4 min amrap:

10 kb snatches 53/35

20 dbl unders

 

Core: 10 tgu heavy

Halloween Wod

COSTUMES ENCOURAGED!

 

Strength:  3×5 snatch balance

3×3 push press

Wod:

31 goblet squats 53/35

13 pull ups

31 single arm front rack kb lunges 53/35

13 v-ups

31 burpees

13 10m shuttle runs

31 ball slams 20/14

Core: 30 wicked windmills

Lurong WOD

Strength: Bench Press 3 Sets/ 2 reps @85%

Bench With pause 1″ off chest: 80% x 3-5 reps x 2 sets

WOD:

18 Min Time Cap:

21-18-15-12-9-6-3 of:

  • Wall Balls
  • Deadlifts
  • Box Jumps

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +

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Movement Details – Men

Level III (3)
20 pound Wall Balls
115 pound Deadlifts
24 inch Box Jumps
Level II (2)
20 pound Wall Balls
105 pound Deadlifts
20 inch Box Jumps
Level I (1)
12 pound Wall Balls
85 pound Deadlifts
16 inch Box Jumps

Movement Details – Women

Level III (3)
14 pound Wall Balls
75 pound Deadlifts
20 inch Box Jumps
Level II (2)
14 pound Wall Balls
65 pound Deadlifts
16 inch Box Jumps
Level I (1)
8 pound Wall Balls
55 pound Deadlifts
12 inch Box Jumps

Movement Standards

Wall Balls
In the wall ball, the medicine ball must be taken from the bottom of a squat, hip crease below the knee, and thrown to hit the specified target. The center of the ball must hit the target at or above the specified target height. If the ball hits low or does not hit the wall, it is a no rep. No catching of the ball on the bounce will be permitted. Men’s target is 10 ft. and women’s is 9 ft.
Deadlift
This is a traditional Deadlift with the hands outside the knees. Sumo-Deadlifts are not allowed. Starting at the floor, the barbell is lifted until hips and knees reach full extension with the shoulders behind the bar. The arms must be straight throughout. Bouncing of the barbell will not be permitted. You can drop the bar from the top of the lift but must wait till it is at rest before continuing the next REP.
Box Jumps
Every rep must begin with both feet on the floor. The rep finishes with the hips and knees fully open while in control on top of or over the box. You may jump or step up or down as long as both feet start on the ground and both feet end on the box in control.

Scoring

  • Any 1 REP not completed within the 18-minute time cap will be added on as 1 additional second.
  • A completed workout is 252 reps total
  • 240 Reps completed in 18 minutes (12 uncompleted)
  • Score= 18:12
  • The submission page for the workout will automatically calculate your final time. you will simply need to enter in your completion time or how far you progressed before time ran out.

October 29th

Strength:

  • Snatch – 70% x 1 x 4
  • Clean & jerk – 75% x 1 x 3

WOD:

DT (Time)

5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#

 

Core:

40 t2b

October 28th

Strength:

Back Squat:  70%x2 reps x6 sets

Front Squat: 75%x5 reps x 2 sets

Wod:

5 rounds for time:

10 overhead barbell lunge 95/65#

30 dbl unders

CORE: 2min amrap half moons

Team Saturday

Teams of Two

 

Fran:

 

21-15-9

 

Thrusters

Pull-ups

 

Annie:

 

50-40-30-20-10

 

Double unders

Ab mat sit-ups

 

Karen:

 

150 wallballs for time

 

10 min time cap on each wod. You can break up the wod with your partner anyway you want, as long as one person is working while the other rests.

 

 

October 25th

Strength:

1. Strict shoulder press: 80% x 4-8 reps x 2-3

sets

2. 3 xamap strict pull ups

Wod:

3 rounds

400m run

20 t2b

10 hang power cleans 135/95#

October 24th

Strength:

  • Power snatch – 80% x 1 x 4
  • Power clean + power jerk – 80% (of PC) x 1 x 4

WOD:

10-9-8-7-6-5-4-3-2-1 reps clapping pushups

5 deadlifts @ 225/155# between each round of pushups

 

notes: you will start with 10 pushups and end the wod with 1 pushup

Core Wod: 2min amrap v-ups

Lurong

Strength: Bench Press 3 reps @ 60/70/80%

20 Min Time Cap:

Ascending Ladder of

  • Burpees
  • Front Squat
  • Push Press
  • Farmer Carry

Ending with a Finisher
Make sure to watch the video and read this entire page. All standards are the same for all divisions: Opens, Masters, and Masters +

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The Rep Sequence

Round 1
3- Burpees
3- Front Squats
3- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 2
5- Burpees
5- Front Squats
5- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 3
7- Burpees
7- Front Squats
7- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 4
9- Burpees
9- Front Squats
9- Push Press
100 Meter Farmer Carry (10 meter increments)
Round 5
11- Burpees
11- Front Squats
11- Push Press
100 Meter Farmer Carry (10 meter increments)
The Finisher
13- Burpees Muscle Ups (L3)
or
13- Burpee Pull Ups (L2)
or
13- Burpee Over Barbell (L1)

Movement Details – Men

Level III (3)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 95 lbs
Push Press at 95 lbs
Farmer Carry at 53 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 45 lbs
Push Press at 45 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Over Barbell

Movement Details – Women

Level III (3)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Muscle Ups
Level II (2)
Burpees
Front Squats at 65 lbs
Push Press at 65 lbs
Farmer Carry at 35 lbs
Finisher: Burpee Pull Ups
Level I (1)
Burpees
Front Squats at 30lbs
Push Press at 30 lbs
Farmer Carry at 25 lbs
Finisher: Burpee Over Barbell

Movement Standards

Burpees
At the bottom each athlete’s hips and chest must make contact with the ground. At the top, the athlete’s hands must touch above or behind their head and both feet must leave the ground simultaneously. All Burpees must be completely vertical and show full hip extension in order for it to be considered a rep.
Front Squat
This movement begins the barbell in the front rack position, how you get it there is irrelevant. No racks allowed. Before the athlete may start squatting he or she must start from a full upright standing position, full extension at the knees, legs and hips. At the bottom of the squat, the hip crease must pass below the knees. The athlete must return to full extension of the knees, legs and hips to complete each rep before continuing on.
Push Press
Each rep begins with the barbell on the shoulders and finishes with the weight fully locked out overhead and over the middle of the body. In the shoulder press as long as the elbow, hips and knees are fully extended at the top of the movement, and the bar finishes directly over the body with the feet in line at full extension then it is a good rep. If you fail to lockout or stand all the way up then it is a no rep. The use of a rack is not permitted.
Farmer Carry 
In the farmers’ carry you must carry the appropriate weights for your division around the ten-meter markings, fully circling around each line and or cone, whole body must cross. Arms must be fully extended and locked out the entire time with the kettlebell and or dumbbell in each hand. The usage of gloves and or straps will not be permitted. 
Burpee Muscle Up
The athlete must first perform a burpee before proceeding into a muscle up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. The athlete must then perform one muscle up before going back down into a burpee. In the muscle-up, you must begin with, or pass through, a hang below the rings with arms fully extended (with or without a ‘false grip’) and the feet off the ground. The elbows must be fully locked out while supporting yourself above the rings. Kipping the muscle-up is acceptable, but swings or rolls to support are not permitted. If the athlete fails the muscle up the athlete may then attempt it again without having to re-do the burpee. 
Burpee Pull Up
In the burpee pull-up the athlete must first perform a burpee before proceeding into a pull-up. In the burpee the athlete’s hips and chest must make contact with the ground. At the top, the athlete’s must stand all the way up, no clap or jump needed. He or she must just be completely vertical and show full hip extension at the top in order for it to be considered a rep. This is a standard pull-up. Dead hang, or kipping pull-ups are allowed, as long as all the requirements are met. The arms must be fully extended at the bottom. At the top chin must clearly clear the pull-up bar breaking the horizontal plane. If the athlete fails the pull-up portion he or she may re-attempt until requirements are met before proceeding into the next rep. Bands will not be permitted.
Burbee Over Barbell
In the burpee over the barbell the athlete must first perform one burpee. Then jumping off of two feet over the barbell landing on two feet before proceeding into the next burpee. Each rep ends with jumping over the barbell. In the burpee the athlete’s hips and chest must make contact with the ground. At the top the athlete’s must stand all the way up, no clap is needed. He or she must just be completely vertical and show full hip extension at the top before jumping over in order for it to be considered a rep. 

Scoring

  • Any 1 REP the finisher, push press, front squat, of burpee not completed within the 20 minute time cap will be added on as 1 additional second.
  • Every 10 Meter Farmer Carry not completed withing the 20 minute time cap will result in 5 seconds/10 meter increment being added to the total time. Partial 10 meters do not count
  • The submission page for the workout will automatically calculate your total time. You will simply need to enter in your completion time or how far you progressed before time ran out.

Notes

This workout begins with the athlete standing tall. Once the clock begins the athlete then has 20 minutes to complete 5 rounds at the following rep scheme of 3’s, 5’s, 7’s, 9’s, 11’s, with a farmers carry between each round. Once the athlete finishes their last round of 11’s and the farmers’ carry he or she must then complete 13 burpee muscle-ups, 13 burpee pull-ups, and/or 13 burpee over barbell, depending on the athlete’s division.

October 22nd

WEIGHT LIFTING:

  • Snatch – 75% x 1 x 3
  • Clean & jerk – 70% x 1 x 3

WOD:

This is one continuous piece:

1 minute ME Clean & Jerks 135/95#
2 minutes ME Split Jumps (each jump counts 1 rep)
1 minute ME Clean & Jerks
2 minutes ME C2B Pull-ups
1 minute ME Clean & Jerks
2 minutes ME Burpees
1 minute ME Clean & Jerks

CORE:  40 WIND MILLS