Level I
Push Press 4 4 4 4
–
Run 400 m
BW Squat 20 reps
AMRAP 20
Level II
Power Clean (92-97%) 5 x 1
–
Row 500 m
Push up 25 reps
3 RFT
Archive for 500m row
Level I
Strict Press (90%) 5 x 1
–
Row 500 m @ 80% W
Rest 2 minutes
3 rounds
compare to 05-28-2012 and 02-10-2012
Level II
Power Snatch 3 2 1 1 1
Snatch Pull (100%) 3 x 3
OHS 3 x 3
compare to 04-26-2012, 05-28-2012, and 05-11-2012
Level I
Front Squat (90%) 5 x 1
–
Handstand skills and such…
compare to 05-24-2012 and 04-27-2012
Level II
Power Clean (80%) 7 x 3
–
Row 500 m (85% W)
Rest 3 minutes
4 Rounds
compare to 05-17-2012 and 05-07-2012
Level I
Row:
200 m warm up
1000 m (Max Effort)
5oo m @ pace
compare to 01-30-2012
Level II
Drop Snatch 1 1 1 1 1 1 1
OHS 3 3 3 3 3
compare to 11-14-2011 and 04-30-2012
Level I
Row 500m
Push Press (135/95) 15 reps
AMRAP 30
Level II
Push Press 3 2 1 1 1
–
“Fran”
Thruster (95/65)
Pull up
21, 15, and 9 reps for time
compare to 3-20-2012
Latest WOD’s
WOD Level I Push Press 2 2 2 2 2 2 — Row 500m (max effort) compare to 9-14-2013 Level
Learn More »WOD Level I Deadlift 2 2 2 2 2 2 — 10 Burpees Run 400m AMRAP 12 Level II Power
Learn More »WOD Level I Strict Press 3 3 3 3 3 — “One Gross WOD” compare to 4-17-2013 Level II Deadlift
Learn More »WOD Level I DB Jerk (50/30) 18 reps Pull Up 12 reps Box Jump (24″/20) 6 reps AMRAP 20 Level
Learn More »
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