| 06/03/2019 |
|
For Time
Run 800m or Row 1000m
150 Air Squats
Run 800m or Row 1000m
Perform both cardio movements. End with the one that is more challenging for you. Set your feet for the air squats and see if you can complete them all without moving.
Beginner: 100 Air Squats |
11m 05s
Performed as RX |
| 01/01/2019 |
Hamilton |
Three rounds for time of:
Row 1000 meters
50 Push-ups
Run 1000 meters
50 Pull-ups |
40m 40s
Performed as RX |
| 09/11/2018 |
|
Row 1000m x 6
Rest 2:00 |
32m 44s
Performed as RX |
| 01/06/2018 |
|
Squat Snatch 4x5 @70-75%
Jog 800m or Row 1000m for Rest between sets |
155 lbs
Performed as RX |
| 10/21/2017 |
1K Row |
Row 1000m |
3m 30s
Performed as RX |
| 10/21/2017 |
Double Up |
AMRAP 8
Buy In: Row 1000m
In Remaining time AMRAP
3 Thrusters 115/75
3 Bar Muscle Ups
6 Thrusters 115/75
6 Bar Muscle Ups
9 Thrusters 115/75
9 Bar Muscle Ups
12/12, 15/15, etc |
16 reps
Performed as RX |
| 07/29/2017 |
Small |
Three rounds for time of:
Row 1000 meters
50 Burpees
50 Box jumps, 24" box
Run 800 meters |
47m 36s
Performed as RX |
| 06/19/2017 |
|
For time (15 Cap)
Row 1000m
30 Power Cleans, 135/95
15 Ring Muscle Ups (scale to 15 ring dips/ring push ups/push ups) |
9m 54s
Performed as RX |
| 06/01/2017 |
|
Row 1000m
Toes to Bar (Beginners 10, Intermediate 20, Advanced 30)
10 D-Ball Cleans 100/70
Row 800m
Toes to Bar (Beginners 8, Intermediate 16, Advanced 24)
8 D-Ball Cleans 100/70
Row 600m
Toes to Bar (Beginners 6, Intermediate 12, Advanced 18)
6 D-Ball Cleans 100/70 |
14m 49s
Performed as RX |
| 01/23/2017 |
|
Row 1000m/800m
30 Med Ball GHD Situps (20#)
30 Steps Overhead Walking Lunge (135#)
Row 750m/600m
20 Med Ball GHD Situps (20#)
20 Steps Overhead Walking Lunge (135#)
Row 500m/400m
10 Med Ball GHD Situps (20#)
10 Steps Overhead Walking Lunge (135#)
Row 250m/200m |
19m 47s
Performed as RX |
| 11/22/2016 |
|
For time
Row 1000m
then
5 rounds
20 Wall Balls
5 Ring Muscle Ups or 10 Ring Dips |
14m 46s
Performed as RX |
| 04/20/2016 |
|
AMRAP 7
Row 1000m
Max distance handstand walk in remaining time |
135 ft
Performed as RX |
| 09/03/2015 |
|
Row 1000m
30 Bar Facing Burpees
15 Push Jerks 165/110 |
7m 05s
Performed as RX |
| 05/05/2015 |
2011 Regional Event 1 |
Run 1000m
30 HSPU
Row 1000m |
10m 12s
Performed as RX |
| 05/05/2015 |
2011 Regional Event 1 |
Run 1000m
30 HSPU
Row 1000m |
10m 12s
Performed as RX |
| 11/26/2014 |
Morning WOD |
Row 1000m
10 Tire Pulls, 135#
Row 750m
7 Tire Pulls
Row 500m
5 Tire Pulls |
17m 07s
Performed as RX |
| 10/31/2014 |
Zombie Apocalypse |
At 0:00
3 rounds
10 Deadlifts (185/115) - advanced 225/155
20 Wall Balls
At 5:00
Run 800m with sandbag 50/30
At 10:00
18-12-6
Back Squats (95/65) - advanced 135/95
Lateral barbell burpees
At 15:00
2 rounds
30 sandbag ground to shoulder, alternating - must have control at the top
30 alternating sandbag box step ups 24/20
At 20:00
20 alternating jumping lunges
20 situps
Row 1000m (800m for women)
Score is total rounds (5 minute segments) completed. Reps/time are irrelevant. Completion (survival) is the goal. |
3 rounds 0 reps
Performed as RX |
| 10/04/2014 |
|
3 RFT
Row 1000m
15 deficit HSPU, 3.5" |
18m 39s
Performed as RX |
| 09/19/2014 |
|
Row 1000m
30 Thrusters 115/75
50 pullups |
8m 42s
Performed as RX |
| 04/23/2014 |
|
For time:
Row 1000m
30 squat snatch (95/65) (adv: 135/95)
50 Pullups (adv: c2b) |
14m 50s
Performed as RX |
| 11/08/2013 |
|
Row 1000m
21-15-9
Kettlebell Swings, 70#
Burpees |
8m 42s
Performed as RX |
| 10/22/2013 |
|
For time:
Row 1000m
40 alternating sandbag stepups onto 24/20" box w/ 50/30# sandbag
20 sandbag bear hug squats
5 rope climbs
10 sandbag bear hug squats
20 alternating sandbag stepups
Row 500m |
13m 08s
Performed as RX |
| 09/26/2013 |
|
Row 1000m
40 OHS (45/35)
30 VUps
Row 500m
20 OHS
15 VUps |
10m 37s
Performed as RX |
| 07/27/2012 |
2012 CrossFit Games Masters WOD |
Row 1000m
30 Power Cleans (M 135/F 95)
50 burpees |
9m 58s
Performed as RX |
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