Friday, November 16, 2018

100 Russian KBS

100 Russian KBS for time. 2/1.5pd
Penalty: Every time you stop swinging the KB, complete 10 chin ups (grip the bar with palms facing you).

Post time and number of penalties to comments. Compare to 11/18/16

Scaled wod: 
Pro - Rx
Collegiate - 100kbs 1.5/1, penalty: 5chin ups
High School - 75 KBS 1/26#, penalty: 3chinups, band assisted okay
JV - 50 KBS 26#/13#, penalty: 5 ring rows

Note: we have done this wod twice before but penalty is different time. The penalty used to be for setting the KB down but it was rare that anyone ever actually put the KB on the ground. So the penalty now is for resting (ha!). 

Thursday, November 15, 2018

Max Clean & Jerk

20min to establish max clean and jerk


For time:
25 Burpees
25 power clean, 135/95
25 Burpees
EMOM do 7 Wallballs, 20/14

On 3-2-1 go, begin doing Burpees. At 1:00, complete 7 WB. Continue with Burpees and power cleans. Each minute do 7 WB. Post max C&J load and time to comments. Compare C&J loads to 11/24/142/19/154/14/157/15/1512/28/15, and 11/21/16.

Wednesday, November 14, 2018


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 round to comments. Compare to 6/16/106/20/136/6/146/16/1611/14/16and 6/11/18.

Tuesday, November 13, 2018

Hang snatch

EMOM for 10 min using 65-75% max snatch (10/12/16 or 1/18/16) , perform:
1 Hang Snatch (can start anywhere above the knee)
2 Snatch-grip Push Press
3 Overhead Squats


For max reps:
1 min bar-over Burpees, 30 sec rest
1 min SDHP, 30 sec rest
1 min Push Press, 30 sec Rest
1 min Lateral Hops over bar, 30 sec rest
1 min Lateral Hops over bar, 30 sec rest
1 min Push Press, 30 sec Rest
1 min SDHP, 30 sec rest
1 min bar-over Burpees

Use the same barbell for both parts if the workout. Post load, successful lifts, and reps to comments. Compare to 11/4/13.

Monday, November 12, 2018

Veteran's Day - "McGhee"

Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box

James Hobart 23 rounds, Eric Magee 22 rounds, Amy Ferro 15 rounds + 5 DL (187lbs).
Post rounds and fractions of rounds completed to comments. Compare to 6/19/12, 11/11/13, 11/11/14, 11/11/15, and 11/11/16.

Corporal Ryan C. McGhee, 21, was killed in action on May 13, 2009 by small arms fire during combat in central Iraq. He served with 3rd Battalion, 75th Ranger Regiment of Fort Benning, Ga. This was his fourth deployment, his first to Iraq. Ryan was engaged to Ashleigh Mitchell of Fredericksburg, VA. He is survived by his father Steven McGhee of Myrtle Beach S.C., his mother Sherrie Battle McGhee, and his brother Zachary.

Friday, November 9, 2018

FOOTBALL FRIDAY - Bench Press, Ski Jumps

5 rounds
Every 7 minutes complete:
Max Reps Bench Press immediately followed by 60 sec to complete as many ski jumps as possible.

Use the same weight through the entire WOD
225#/155# - Professional
185#/125# - Collegiate
135#/85# - High School
95#/55# - Pee Wee

Score is bench press reps multiplied by ski jump reps. Record scores for each round and post to comments. Compare to 10/24/14, 10/23/1510/21/16, and 9/22/17.

Ski jump demo:

Thursday, November 8, 2018

OHS x 15

15 minutes to establish 15-rep max OHS. Weight taken from the ground.


For max reps
2 min Deadlift 225/155 (pack 185/125)
1 min rest
2 min Row for calories
1 min rest
2 min OHS, 135/95 (pack 95/65)
1 min rest
2 min Box Jump, 30/24 (pack 24/20)

Score is (max load)x(reps). Compare to 10/13/15

Scaled WOD - 
Pack - DL 185/125, OHS 95/65, box (24/20)
Pups - DL 135/85, OHS 65/35, box jumps or step ups 20/12.

(Athletes recovering from shoulder injuries may do FS instead of OHS.)