Monday, May 20, 2019

LEADERBOARD WOD - Carport Triathlon

For time: 
1 mile Run
2000M Row
100 Burpees

Post time to comments.
Compare to 1/21/117/18/1112/12/114/13/12, and 6/22/12.

Sunday, May 19, 2019

Saturday, May 18, 2019

Friday, May 17, 2019

Bench Press x 5

20 minutes to complete 5-5-5-5-5 reps Bench Press for total load


Five 1-min rounds with 30 sec rest between rounds. Score each round by multiplying the weight of your slammer by the number of ring dips you complete. 
10 Russian Twists with slammer
10 Ball slams 
ME ring dips

Final score is total load + AMRAP score.

Thursday, May 16, 2019

Front Squat x 5

20 minutes to complete 5-5-5-5-5 reps Front Squat for total load


5 x 2 minute AMRAPs with 1 minute rest between AMRAPs. Start each AMRAP at the top.
3 Burpees
7 Box Jumps, 24/20
30 DU

Score is total load plus total reps. Post load, reps, and score to comments.

Wednesday, May 15, 2019

Speed Work!

For total time run:
800M / 400M / 800M / 400M / 800M
Rest exactly 3 minutes between each interval. 

Post total time (including rest) to comments. Compare to 8/8/12

Tuesday, May 14, 2019


Clean and Jerk 15-12-9 reps

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use the same load for each set. Rest as needed between sets.

30 minute time cap. Post load to comments. Top 5 men's and women's scores will go on the leaderboard. Compare to 8/19/1312/2/131/5/154/10/15.6/19/156/10/16, and 6/14/18.