#TBT - IACF (Reps)
WOD #1:
10min AMRAP (dnfr)
30 DU or 90 Singles
15 Power Snatch (55/75)
- Rest 5 min -
WOD #2:
7min of Burpees
-Rest 3 min-
WOD#3:
500m Row | | 0% |  | |  | 0% |
Programmed: Wed,Jun27,2018 Thu,May4,2017 Mon,Oct3,2016 Mon,Jul11,2016 Thu,Dec10,2015 |
'Badger' Hero WOD (Time)
'Badger'
3 Round For Time
30 Squat Cleans (95/65 lb)
30 Pull-Ups
800 meter Run
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq on 11 December 2007.
The 'Badger' Hero WOD was first posted on crossfit.com as the workout of the day for Wednesday, December 19, 2007 (071219). | | 0% | | | | 0% |
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'Friday' Night Special (Time)
21-18-15-12-9-6-3
SDHP
BarFacing Burpees
Curls w/bar (no heavier than 35/65)
Bike Cals
A: start @ 15
B: start @ 18
C: start @ 21
D: start @ 24, 35/53 kb | | 0% | | | | 0% |
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'Insert your name' The Builder Wear Yellow (Time)
'Insert your name' The Builder !(like Bob the builder)
50 Push press. Need *Girls Bar weighs 15lb/ Boys 45lb* Plates & clips (Do not carry over 45lbs per 250m run/walk make as many 250 meters rounds until u get to your pp bar weight.
50 KBS (no heavier than 45lbs)
50 Dumb Bell reverse lunge curl Each (25 right/25 left) (no heavier than 40lbs)
Return equipment same way you got it *reminder not over 45lbs for ea. 250m lap*
Yes you can load bar and carry on back as long as it's not over 45lbs
Buy out 100 Butterfly sit-ups
Clock stops once u finish sit-ups or at 30 minutes
E: 1/2 reps
Modification for ALL levels is the amount of weight used | | 0% | | | | 0% |
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'Kevin' FWOD (Time)
3 rounds for time:
32 Deadlifts (no more than 95/185)
32 Hanging Alt. Hip Touches
800m Farmers Carry Run (5-15lb dumbbells)
Navy Special Warfare Operator 1st Class Kevin Ebbert, 32, of Arcata, California, assigned to an East Coast-based Naval Special Warfare unit in Virginia Beach, Virginia, died Nov. 24, 2012 in Uruzgan Province, Afghanistan, while supporting combat stability operations. Ebbert is survived by his wife, Ursula Ebbert; mother, Charlie Jordan; sister, Samantha Ebbert Martinez; stepsisters, Amy Funk and Kate Renner; stepfather, Mark Ritz; and grandfathers, Richard Ebbert and James Jordan. He was preceded in death by his father, Jeffrey Ebbert, a retired Navy SEAL. | | 0% | | | | 0% |
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'Probatio' CFNE WOD (Reps)
For Max Reps in 30 minutes
0:00-5:00 - Max Burpee Box Jump-Overs (20/24)
Rest 5 minutes
10:00-14:00 - Max 10 meter Shuttle Runs
Rest 4 minutes
18:00-21:00 - Max Power Cleans (105/155)
Rest 3 minutes
24:00-26:00 - Max Wall Ball Shots (14/20)
Rest 2 minutes
28:00-29:00 - Max Unbroken Pull-Ups (single attempt)
A/E: Pick Load, Burpee only, RRows.
C: BJ or Step Up 16/20, 85/135, Mod PU
D: As Written | | 0% | | | | 0% |
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'Second Cut' Modified (Time)
Strict Pull ups - 8-6-4-2-1
If you have been adding weight then use it on this swod
Rest 2-3 Mins between sets.
They should be challenging and you should want the rest.
'Second Cut' Modified
Time cap: 15 minute
800-m row
66 KB Jerks (25/ 35)
80-ft. handstand walk
A/E: 1/2 Reps Push Jerk or Press, Pick Load may use DB, 80 Plank Shoulder taps.
B: Push Jerk or Press with DB or KB, Pick Load, 80 Plank Shoulder Taps
C: Pick Load, HandStand Shoulder Taps (wall facing or facing away from wall)
D: As Written | | 0% | | | | 0% |
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'Serene' - IACF (Time)
SWOD: Back Squat 10-5-3-1-1-1-1-1 find your new 1RM. 20min cap.
WOD:
1000m Row
-THEN-
4 Rounds:
8 Front Squats (no heavier than 125/185, from the ground)
4 Shoulder to Overhead
15 Pullups or RR
-THEN-
43 Burpees
1 mile run | | 0% | | | | 0% |
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'The No Low 'T' WOD (Time)
Buy In 25 Cal Bike or 30 Cal Row
10 Push-ups or Deficit Push Ups (25/45)
6 Over the Box BJ
10 Tricep Extensions w/plate
6 OH Lunges Sets w/Plate
10 Barbell Curls
Run
5 Pull Ups or 1 Muscle Up
E: 3 rounds,Buy in 10 Cal
A: 4 rounds, 250m
B: 5 rounds, 250m
C: 6 rounds, 250m, Chest to Bar Pull Ups, 20/24'
D: 6 rounds, 250m, 45/75 BB Curls, 24' box, MU
Engine Work: 50, 75 or 100 Air Squats
.pushups, box dips, curls, ring rows, cleans, etc... Run, jump rope, box jump and row.. | | 100% | | | | 0% |
Programmed: Sat,Jul6,2019 Sat,Mar3,2018 Sat,Mar4,2017 Wed,Mar2,2016 Fri,Oct2,2015 Sat,Apr25,2015 Mon,Oct13,2014 Thu,Aug7,2014 Thu,May1,2014 |
'We came, we saw, we kicked its a$$!' -CF (Rounds)
25 Min AMRAP (Finish Round)
500 M Run
30 Double Unders
20 Cal Row
10 Burpees
A/E: 250M Run, 30 Singles, 10 Cal Row, 10 No push up burpees
B: 500M Run, 60 Singles, 15c Row, 10 Burpees
C: 30 DU Attempts
D: As Written
Optional Core Work:
100 Flutter Kick or Single Leg V-Ups
100 Med Ball Lateral Tosses with Partner or against the wall
100 Plank Knee to Elbow Touch | | 100% | | | | 0% |
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... Who Do We Appreciate?! (Rounds)
15min AMRAP (dnfr)
2 Curtis P's
4 OH Lunge Sets
6 KBS
8 SDHP
- 2 min rest -
15min AMRAP (dnfr)
2 Man Makers
40 JR or 20 DU
6 Box Jumps or Step ups
8 Ring Rows or Pullups | | 0% | | | | 0% |
Programmed: Sat,Nov2,2019 Sun,Feb10,2019 Sun,Feb25,2018 Sat,Feb25,2017 Thu,Jul21,2016 |
07/29 level F (Time)
step up jump down tabata
Amrap 5 min
20-10-5 burpees
10 pp
15 squats
10 alt def pu's
1 min rest x's 3 rounds | | 0% | | | | 0% |
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1 Long Day (Time)
In any order:
1 mile run
500m Dual KB or DB Farmers carry (35/50+)
2,000m Row
100 Cal Bike
100 Pull Ups or 100 Burpees | | 100% | | | | 0% |
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1 Mi Run or 2K Row (Time)
WOD 2:
For Time 1 Mile Run (7 Laps) or 2K Row | | 0% | | | | 0% |
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1 Mile Run 2020 (Time)  Benchmark
1 mile for time | | 0% | | | | 0% |
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1 Rep Max Clean and Jerk (Weight) Benchmark
Take as much time as needed to find a 1 Rep Max Clean and Jerk.
You can squat or power clean and push or split jerk, just track what you did!!!
If time allows...
ENGINE WORK
Bike 1:00 rest 1:00 x3
Bike :45 rest :45 x 3
Bike :30 rest :30 x3
Bike 1:00 rest 1:00 x 3
Track total Cals | | 0% | | | | 0% |
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1 Time Only (Time)
Snatch grip deadlifts 4x3 (drop and reset each rep)
1 full snatch + 1 hang snatch + 1 oh squat
For Time:
40/30 cal row
20 squat snatches(115/85)
40/30 cal row | | 0% | | | | 0% |
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1 to 60 (Time)
*500m buy in run
10 Double Arm Battle Rope waves
20 Slam Balls or Wall Balls
30 Front Squats w/ball
40 Shoulder tap plank Ea
50 Russian Abs Ea
60 Jump Ropes
E: 3 rounds
A: 4 rounds
B: 5 rounds
C: 6 rounds
D: 5 rounds SUB 30 DU's for JR's. Bar front squats 45/65 | | 100% | | | | 0% |
Programmed: Wed,Nov29,2017 Tue,Jul11,2017 Sun,Nov8,2015 Sun,Jul12,2015 Thu,Jun18,2015 Thu,Mar19,2015 Thu,Dec4,2014 Mon,Jun23,2014 Sat,Jun21,2014 Tue,Apr8,2014 Mon,Aug19,2013 |
1, 2, 3... This Is Crappy (Time)
1 Round of:
100 DU or 300 JR
50 Air Squats
25 Push Press
Then 2 Rounds of:
60 DU or 180 JR
30 Air Squats
15 Push Press
Then 3 Rounds of:
40 DU or 120 JR
20 Air Squats
10 Push Press
E/A: 1/2 reps
D: DU and 65/95# PP
GROUP ABS AFTER!
Tabata Time Format (20sec work/10sec rest)
3 Rounds:
Mountain Climbers
Weighted Situps
Left Side Plank Raises
V-Up Static Hold
Bicycle Abs
Right Side Plank Raises | | 0% | | | | 0% |
Programmed: Wed,Jun3,2020 Tue,Apr24,2018 Sun,Dec10,2017 Sat,Mar18,2017 Sun,Dec18,2016 Thu,Mar24,2016 |
1...2...3...4... (Reps)
Warm up your snatches and then ...
6 sets of
1 Power Snatch, 1 Hang Squat Snatch, 1 OH Squat
15 Minute AMRAP
1 DB Deadlift (50/35)
1 DB Thruster(50/35)
25 Double Unders (75 Singles)
2 DB Deadlift (50/35)
2 DB Thruster (50/35)
25 Double Unders (75 Singles)
3 DB Deadlift (50/35)
3 DB Thruster (50/35)
25 Double Unders (75 Singles)
etc etc etc... | | 0% | | | | 0% |
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more...
