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Schedule

WoDs n sTufF

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Team WOD:

 

WOD 1:

3:00 AMRAP

Front Squats (95#/63#)

Alternate between partners

 

Rest 2:00

 

WOD 2:

8:00 AMRAP

40 Squats

30 Push-ups

20 Pistols

10 T2B

Alternate between partners

 

Rest 2:00

 

WOD 3:

10:00 EMOTM

First :30 – 1 Hang Clean 60% of 1RM

Second :30 – AMRAP Wall Balls

Alternate between partners

 

 

 

Happy Halloween!

Hello Stompingrounders,

We will be using the box command system from now on to sign up for class and for billing purposes. If there are any issues with the system please let me know!

 

Emom 15

Alternate movements for 15 min

1st min: 3 squat snatches @ 70%

2nd min: 3 power cleans then 3 push jerks with the same weight as the snatch

3rd min : 10 sec all out row

 

WOD:

50 Wall balls 20/14

40 kb snatch 53/35#

30 burpees

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1 back squat every 30sec for 20 reps @ 75%

WOD:

18 min AMRAP

BEAR CRAWL 4 LENGTHS OF THE GYM

16 PISTOLS (8/leg)

50 Dbl unders

400m run

farmers carry 50 feet left hand/50 feet right hand

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Front Squat

Reps: 5/4/4/3  AHAP

 

WOD

Lurong RETEST

13 Minute AMRAP:

 

10 minutes of work time with 3 minutes of built in rest time. The athlete’s score is the total number of reps completed.

 

4 Minutes of Max Calorie Row3 Minutes of Chest to Bar Pull Ups2 Minutes of Back Squats1 Minute of Shoulder to Overhead

 

Make sure to watch the video and read everything on this page! All Standards are the same for all divisions: Opens, Masters, and Masters +. Athletes may perform the workout at whatever skill level is appropriate, but he/she may not change or modify any of the movements, weights, or standards beyond what is listed in these standards

 

spaceplay / pause

 

 

 

qunload | stop

 

 

 

ffullscreen

 

shift + ←slower / faster

 

↑volume

 

 

 

mmute

 

←seek

 

 

 

. seek to previous

 

1… 6 seek to 10%, 20% … 60%

 

Movement Details – Men

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 165 lb Back Squat

1 Minute Rest

1 Minute- 135 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Movement Details – Women

 

Level III (3)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Chest to Bar Pull Ups

1 Minute Rest

2 Minutes- 115 lb Back Squat

1 Minute Rest

1 Minute- 95 lb Shoulder to Overhead

 

Level II (2)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Pull Ups

1 Minute Rest

2 Minutes- 80 lb Back Squat

1 Minute Rest

1 Minute- 65 lb Shoulder to Overhead

 

Level I (1)

4 Minutes- Row for Calories

1 Minute Rest

3 Minutes- Jumping Pull Ups

1 Minute Rest

2 Minutes- Air Squats

1 Minute Rest

1 Minute- 45 lb Shoulder to Overhead

 

 

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1rm Snatch balance

5 min AMRAP HSPU

WOD:

Open WOD 14.3

8 Minute AMRAP

  • 10 Deadlifts (135/95)
  • 15 Box Jumps (24/20)
  • 15 Deadlifts (185/135)
  • 15 Box Jumps (24/20)
  • 20 Deadlifts (225/155)
  • 15 Box Jumps (24/20)
  • 25 Deadlifts (275/185)
  • 15 Box Jumps (24/20)
  • 35 Deadlifts (365/225)
  • 15 Box Jumps (24/20)

 

 

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Build to max Push press

 

Build to 3rm pendlay row

 

WOD:

 

3 rounds of 30sec all out effort Thrusters @ 95/65#

 

Rest 3min inbetween rounds

 

Rest 3min

 

500m row

 

 

 

 

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