Saturdays are intended to be a huge
CrossFit gathering. The goal is to have the
majority of the membership to test their
strength against each other.
Unless you desperately need
"two days in a row" rest.
20 Box Jumps
30 Wall Ball
" The Chief "
5 Rounds For Time:
AMRAP 3
3 Power Cleans (135, 95)
6 Push Ups
9 Squats
Rest 1 Minute
Active Recovery
2,000 m Row
WOD
1. Snatch Balance
5 x 1
2. Power Snatch
10 x 3 On The Minute
Finish:
6 Legnths Bear Crawl
MOBILITY
Chest and Shoulder
WOD
"Elizabeth"
21 - 15 - 9
Squat Cleans (135, 95)
Ring Dips
MOBILITY
Hips and Quads
WOD
Open WOD 12.5
Up ladder as high as possible in 7 minutes of:
3 Thrusters (100, 65)
3 C2B Pull ups
6 Thrusters
6 C2B Pull ups
9 Thrusters
9 C2B Pull ups…
WOD
“The Filthy Fifty”
For time:
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (35, 25)
50 Walking Lunge steps
50 Knees to elbows
50 Push press (45, 35)
50 Back extensions
50 Wall ball shots (20, 14)
50 Burpees
50 Double Unders
WOD
"Hangover"
Row 500 meters
30 Deadlifts (185, 135)
60 Hand Release Push Ups
30 Deadlifts (185, 135)
Row 500 Meters
SKILL
Pull Ups and Box Jumps
MOBILITY
Calfs and Quads
WOD
”Death By Ten Meters”
Run 10 Meters on the First Minute
20 Meters on the Second Minute
30 Meters on the Third Minute
40 Meters on the Fourth Minute…
And so on, until the meters cannot be completed
Killing the Fat Man - Episode #8
WOD
"Tipsy"
Teams of 3
AMRAP 20:
300 Meter Row (Each person)
30 Partner Handstand Push Ups
MOBILITY
Low Back and Post Lateral Chain
WOD
Open WOD 12.4
AMRAP 12:
150 Wall Balls (20# at 10', 14# at 9')
90 Double Unders
30 Muscle Ups
Warm Up WOD
"Soul Reviver"
3 Rounds For Time:
7 Chest to Bar Pull Ups
400 Meter Run
7 Chest to Bar Pull Ups
Rest 2 Minutes Between Rounds
TEAM WOD
100 Ring Dips
200 Burpees
300 Wall Ball
400 Squats
500 Sit Ups
10,000 m Row
We Conquered the Spartan Race.
Is the Tough Mudder next?
MOBILITY
Wrists and Forearms
WOD
"Tequila Grande"
Amrap 20 min
500m Hill run
25 push ups
45 sit ups
5 large tire flips
Killing the Fat Man - Episode #7
WOD
"BULL"
2 Rounds For Time
200 Double-Unders
Killing the Fat Man - Episode #6
SKILL
L-Sit
3 Rep Max Thruster
WOD
"BRENTON"
5 Rounds For Time
100' Bear Crawl
100' Standing Broad Jump
3 Burpees after every Five Broad Jumps
Killing the Fat Man Episode #5
WOD
"Black and Blue"
5 Rounds for Time:
10 Power Cleans (135,95)
10 Burpees
MOBILITY
Glutes and Hams
WOD
Open WOD 12.3
AMRAP 18:
15 Box Jumps (24, 20)
12 Push Presses (115, 75)
9 Toes To Bar
MOBILITY Neck and Upper Back WOD "Shocktop" 4 Rounds for Time: 10 Front Squats (145, 100)
20 Pull Ups