/var/www/sites.pushpress.com/wp-content/themes/Divi/single.php Workout of the Day (Archive) | West Littlerock CrossFit 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


The design and crafting of workouts is CrossFit’s primary concern. Factors like impact, motivation, perception, recovery, and timing combine with decades of experience seasoned by luck and intuition to create our daily fare, the “Workout of the Day”.



15:00 to reach a max Clean and Jerk


10 hang cleans 155/115/75/55

10 burpees

every 3 minutes for 21 minutes


A few reminders about using chalk. Try and keep the chalk in the bucket. Chalk up your hands and then pat them off by clapping them together while your hands are still in the bucket. Use a lot of chalk when you are lifting, or on the rings doing muscle ups. DO NOT USE TONS OF CHALK WHEN DOING KIPPING PULL-UPS!! If you are kipping you want your hands to slide around the bar. If you use a ton of chalk and you have a violent kip, big chance you will tear your hands if you are doing a lot of pull-ups. If you use  chalk on pull ups, pat them until you can barely see the chalk anymore, that coupled with good hand maintenance is why many cross fitters rarely tear their hands after they have become tougher.

Nobody likes this….


Strict Press 5-5-5-5



Run 400

21 KB Swings

12 Pull ups

3 rounds for time.


20 minute am rap of:

10 Pull ups

5 thrusters 95/55

5 Burpees

5 Wall Ball shots


3 rounds for time:

20 Front Squats (CFG)

Male- body weight/ Female- 75% body weight

Run 800M




Box Jumps


20 minute amrap of:

5 Pull ups

5 Burpees

10 Push ups

5 burpees

15 airsquats

5 burpees

open gym from 10:30-11:30, Hit a workout you missed this week or attempt a PR

Congrats to Teletha Leonard for hitting a Deadlift PR of 230 lbs!

Coach Beth Ann (Beast Ann) @ the heartwod!



5 rounds for time of:

400 m run

30 box jumps

30 wall ball shots

Beth from RCCF demolishing at the HeartWod


Great turnout for the Halloween Wod.

Always a great time getting to see our Friends from Rock City CrossFit!


30 C&J for time 135/95/65


Bench Press your body weight for max reps, do a set at half your bodyweight for max reps (have a spotter)

Squat your body Weight for max reps

Dead lift your Body weight for max Reps (start from top position, end at top position, do a rep every 3 seconds and stop when form suffers)


Halloween Wod .

The Halloween event will be at the WLRCF box and the first heat will start at 6:15 pm

The Wod will be unveiled just before the first heat…Be ready for anything.

Costumes are encouraged and prizes will be given away!

See you there!


WLRCF’s Chad Cumming killin it at the Heartwod


10 wall ball shots

10 burpees

5 deadlifts @ 135/95

5 ball slams

Run 200 m

8 rounds for time

Halloween Wod on Wednesday Oct 31st @ 6:00pm. Multiple boxes competing and prizes to be given away! follow the link for more info! See you there! http://wlrcrossfit.com/halloween-wod/



Push Jerk 5-5-5-5-5



Strict pull ups

KB Swings

Wall ball shots



Can you do this?

We will begin adding “WLRCF – Unique” challenges for members and coaches to complete. We will post up a new challenge every month until we have a white board full of them. A call to action like this known as a Fire-breather Challenge. We will post up each new challenge on the Chalkboard at the box. Take a few minutes before or after class to hit one. open box is another great time to attempt them. We don’t know of any other boxes doing this yet, so lets set a trend and have a lot of fun doing it!

Your first challenge is in the picture below:


OH Squat 5,5,3,3,1,1,1


Run 400 m

Double Unders

4 rounds.

One person will run 4oo m while the other completes max double unders.

Score = lowest time and total double unders

*If you are competing in the heartwod, we recommend you come in during open box hour and work on mobility with a coach.



Deadlift- 5-5-5-5 @ 70%



Squat clean 135/75

do 2 double unders for each clean you complete

Cash out: run 400m



Skill: The power clean

“Mr. Rogers”

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:

Kettlebell swings 53/35

ring dips or 2 X push ups 20,18,16, etc..

wall ball shots10/24/12

Front Squat max 1-1-1-1-1
20 min amrap
Run 200 meters
 20 box step ups 24/20
10 Medicine ball Cleans 20/10
HeartWod Prep-add 1 pistol squat on each leg every time you complete a round. Rnd 1= 2 squats Rnd 2= 4 squats, etc



Pull ups 3 x max

Bench Press 5 x 3


15 Minute amrap

10 double unders

10 push ups

10 KB Swings



Push press 3-3-3-3-3


Run 1600 meters
Rest 3 minutes
Run 1200 meters
Rest 2 minutes
Run 800 meters
Rest 1 minute
Run 400 meters


Bring a buddy 3

100 wall ball shots

75 ground to overhead 45 lb plate/ 25 lb plate

50 T2B

25 pull ups

run 200 m

“for time”



max out on dead-lift 1RM


“Tabata T-Rex”



sit ups

push ups

20 seconds on/10 seconds off, 8 rounds each exercise



15 OH squats @ 95/65

Run 400 meters

5 rounds for time.



 buy out = run 200 m + 20 wall ball shots

3 rounds for time

35 minute cap


Strength: Deadlift – Work up to a 5 RM


15 Minute AMRAP
10 Sumo Dead Lift High Pulls 115M/75W
10 Box Jumps 24M/20W



Back squat 3×5

Press 3×5

(go as heavy as possible and record your weights)


sprint 100 m

rest 30 seconds

five rounds

(record your fastest time)



of  kb swings and double unders

for time



Back squat 3×5

Press 3×5

(go as heavy as possible and record your weights)


sprint 100 m

rest 30 seconds

five rounds

(record your fastest time)



of  kb swings and double unders

for time


Bring a buddy #2

100 burpees

5 toes to bar every minute

Cash out:

Equipment carry

(4/2) 10 lb plates

(1) 20 lb ball


* each wod for time

Wod 1:

15 deadlifts @ 135/115

20 double unders

5 rounds

Wod 2:


 step ups on a 20″ box with a 45/25 plate

jump squats

 push ups

Wod 3:

run 300 m with a ball 20/14

clock will continuously run, average all three of your times


Buy in:

25 wall ball shots 20/14

25 Ball slams 20/10


600 m run

20 kb swings


Buy out:

25 wall ball shots

25 Ball slams

All for time:)


Strength:  Bench Press 4 x 5


155/135/85 Hang- Squat clean 10-reps

Run 300 m

10 Box Jumps 20″

3 rounds for time


Complete for time:

100 burpee-pull ups -Rx


10 burpees

10 band pull ups

10 rounds for time


Congrats to WLRCF member Jeff English and his new bride Codi Goins ( Now English)!

Skill / Strength

Back Squat 6×6


15 minute amrap of:

20 wall ball shots 20/14

20 double unders

10 box jumps 24″/20″


Bring a buddy day

Gotta show up to experience it!


“If you are attempting the double under challenge at the end of the wod, feel free to bring a long sleeve shirt or tape up your whip areas before you attempt it”


400m run

21 KB swings

12 pull ups

3 rounds for time.

Record your time to BEAST BOARD #2


100 double unders/300 singles

For time


Today is Charles’ last day to teach at WLRCF until March. Charles has left a mark on all of our hearts and a stabbing pain in our muscles after we do one of his work-outs. We will miss him dearly while he is gone, (even tho most of us are afraid to hug him for fear of being crushed.)


300m equipment carry (53lb kettle bell, 20 lb medicine ball, and (2) 10 lb plates)- between two people

42 KB Swings

42 Wall Balls

42 Burpees


300m 18/18/18

partners alternate using the same kettle bell and wall ball, but can do burpees at the same time.


Deadlift-Shrug 5-5-5-5-5 @ 80% (be explosive)

Then: Complete for time

“running into a wall”

20 wall ball shots

200 m run

15 wall ball shots

200 m run

10 wall ball shots

200 m run

15 wall ball shots

200 m run

20 wall ball shots

  • Men: 20# ball + 10′ shot / Women: 14# ball 8′ shot


One of the most common questions asked during our Fundamentals series is “What’s up with everyone wearing Chucks?” or “Do shoes matter?”….Hellz yes they do.

Lets look at this from a purely performance and anatomy view.

We want to train and lift in a shoe that promotes good biomechanics of the foot and power transfer to the ground. Running, or “Squishy” shoes dont give us an acceptable base for that, by absorbing force from the foot.

Additionally, the thick heel automatically puts you at a disadvantage for driving through the heels. The heel is usually much thicker and higher than the forefoot of the shoe, shifting you unnaturally to your toes. We all know the shame of being on our toes while performing lifts. Double-unders, running, and box jumps are a few incidents when being on your toes (or forefoot) is desired and accepted. However, the majority of the time we want to drive through our heels to transfer the most force to the ground. I haven’t even mentioned the lateral or side-to-side instability that is absorbed by the comfy cushioned sole shoes, but it’s time to move on. Whether you are deadlifting, cleaning, or squatting you want a thin, flat, hard soled, minimalist shoe to transfer the maximum amount of force to the ground through the heels. This means moving heavy loads more efficiently.

From an anatomy viewpoint, cushy shoes will also shorten the “heel cord” or the achilles tendon and calve muscle complex. This is a big part of why I see limited range of motion in the knees and ankles of athletes.

To keep from a lengthy post: 1. get some minimalist shoes (chucks and innovates are great) 2. do crossfit in the minimalist shoes…That is all

“Healy to the max”


overhead lunges with barbell 45/25

toes to bar

KB Swings 53/35


Front squat 6-6-6-6


20 pull ups

20 shoulder-to-overhead (push press or push jerk or split jerk) 95/55

5 Burpees to box jump 20″ Stand up on the box”

3 rounds for time


“Buddy 1″

One partner will perform

10 box jumps

10 burpees

Run 200 meters

While the other partner performs

Wall Ball Shots

4 rounds each for time

Score is the difference between your teams time and total Wall Ball Shots Performed


Intermittent fasting is growing pretty fast in the fitness world. This is a nutrition method in which you fast for 16 hours and eat for 8 hours. I decided to give it a try before I formed an opinion. Since I am against doing anything in a half-assed manner, I mad sure to stick exactly to the plan.

To keep it brief, I workout at 11:00, then I eat from noon-8pm and fast from 8pm-noon the next day.

-There are a few particulars like amino acids, vitamins, and nutrient balances that I haven’t included to save a lengthy post.


*the first week sucked, low energy, low numbers in the gym, my cardio sucked

* the second week was awesome sauce, Energy like an 8 year-old on espresso and my weights were back to manly numbers again.

* Best Part…. I started with my winter 4 pack and now after 2 weeks, I am greeting my 6-pack and obliques like lost friends

I am going to continue using Matt’s method of fasting until the HeartWOD…I am already hitting new PR’s like  a machine this week.


12-15-9  of thrusters and pull ups

then run 1600m

Record both times


I like the story of Moses.

A good coach is the one leading his people through the desert to the oasis. In the land of mirages and confusion, its his job to know where they are going, and back-build a path to get them there.

He doesn’t have time to wonder around for 40 effing years not really knowing whats going on. (props to Moses though, I would have died or eaten some-body)

Should I program cleans tomorrow? or should I go into teaching the clean as a skill and why it is important to achieve triple extension in the clean? How it applies to lifting your child, your sprinting, or maintaining your low back safety.

A good coach has a reason for everything he does, there are no mistakes or “because I said so”s. He knows where you are going as a athlete and as a CrossFitter.

“A good Coach doesn’t look at his feet, he looks at the horizon”.

“The Ghost of Eric Wyles”

12:00 Partner amrap

*Rack position hold (135/85)


One person holds the barbell in the racked position while the other does burpees.

Once the barbell can be held no longer, partners will alternate roles.

Score is total number of burpees combined.


Dammit Wes, I thought you were my friend”

3 rounds for time


15 OH squats

15 Pull ups

15 Push jerks

15 Knees to Elbows

15 Squat Cleans


“fight gone weird”

1 minute stations of:

Air squats

KB lunges

double unders

sit ups

Complete the cycle 4 times with 1 minute between each cycle. Score will be total reps.


“21 minutes in Heaven”

7 sets (start a new round every 3 minutes)

10 hang power  cleans (155/95)

10 burpees

Complete all repetitions even if the timer runs out!


Closed for conquer the Gauntlet


10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:

Kettlebell swings 53/35

pull ups (not kipping if possible)

double unders


“Just When you thought”

One Minute On…One Minute Off…for 10 minutes.
20 Squats

15 push ups

*You have 1 minute to get 20 air squats and 15 push ups. If you do not get the prescribed reps in 1 minute, count a penalty.
*Perform this workout one minute on and one minute off. Total time is 16 minutes.
Perform 8 Burpees for every penalty at the end of the WOD for time.



HSPU 5-5-5




Ring Dips




5:00 AMRAP of:

2 Powercleans

2 Front Squats

2 Push Jerks

18-15-12-9-6-3 of:

Deadlift (225/95)

Lateral Burpees


Front squat:
5×3 pause squats (5sec at the bottom) keep chest up


“ridin on twentys”
20 box jumps 24/20″
20 wall ball shots 20/14
20 jump squats

3 rounds for time




3 3 1 1 1

“STFU and deadlift”


1 deadlift at 65%

1 Burpee

*add a rep to each exercise as each minute passes



Powerclean 3 3 1 1 1


“Fight Gone Bad”

3 rounds, rotating each minute of:

Wall ball shots 20/14

SDHP 75/55 (keep good form!)

Box Jumps 20″

Push Press 75/55

Double unders

rest 1 minute between rounds.

Score= reps performed


“WLRCF Conditioning”

100 burpees for time

5 toes to bar each minute on the minute

for 20 minutes



Complete three rounds for time of:

10 ring rows

20 wallballs (M:20#/W:14#)

30 kettlebell swings (M:53#/W:35#)

40 mountain climbers

50 air squats



4 (4 minute amraps)

7 thrusters 95/65

7 pull ups

rest 1 minute between amraps

While one person hesitates because he feels inferior, the other is busy making mistakes and becoming superior — Henry C. Link



3 rounds for time of:

400 meter run

5 front squats M-155/135 F- 95/65

20 KB swings

5 Deadlifts using squat weight


Partner WOD

100 pull ups

100 push ups

100 squats

5 burpees every minute on the minute

1 person works at a time


Every 3 minutes for 21 minutes:


2 Push Press

3 Push Jerk

8 burpees

Cash out:

run 600 m


“10 hand stand push ups/modified push up buy-in (5 for ladies)


12 minute amrap

7 chest to bar pull ups

14 KB Swings 53/35

21 double unders

Winner of the acupuncture  is Sara Cumming! She went form a 23:14 karen time to 12:58 in 3 weeks!



150 wall ball shots


Deadlift 5 5 5 5 5

use only a moderate weight and focus on the movement mechanics


Sweat for a cause was a huge success!! Thanks again everybody!


4 sets of 4 minute amraps

5 burpees

3 squat cleans 115/65

2 push jerks 115/65

1 minute rest between each amrap


“Sweat for a cause”

“Partner Bull”

2 Rounds

200 Double Unders

50 Overhead Squats (135, 95)

50 Pullups

Run 1 mile

post times to comments.

For this workout, you can split the work between you and your partner in any way you choose.   You will run the mile (4 laps) together for both rounds.  There will only be one bar per team.



1 round for time of”

21 oh squats

42 pull ups

15 oh squats

30 pull ups

9 oh squats

18 pull ups



every 3 minutes begin a new round of:

10 Hang cleans (M 155/135, F 95/65)

10 burpees.

Complete 7 rounds


“Mr. Rogers”

10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:

Kettlebell swings 53/35

ring dips or 3 X push ups 30,27,24, etc..

wall ball shots 20/10

An interesting Video …


“full frontal”

50 front squats at 135/95/65
20 burpees every time you put the bar down.


Bear Strength

300 meter run. Record your time

Squat 5-5-5-5-5

Push Press 5-5-5-5-5

Dead Lift 5-5-5-5-5



Clean and Jerk 30 reps for time

M=135/95 F=65/35

Then 15 minute AMRAP of:

10 Air Squats

10 burpees

20 mountain climbers


“Shit Sandwich”

25 walking lunges

20 pull ups

50 jump squats

20 double unders

25 ring dips/ push ups

20 knee to elbows

30 kb swings

30 sit ups

30 wall ball shots

600 m run



20 minute amrap of:

5 pull ups

10 push ups

15 squats




“Once Daily”

100 pull ups

100 push ups

100 air squats

50 burpees


Push Press3-3-3-3-3


Run 100 m

40 Kettle Bell Swings

Run 200 m

20 Kettle Bell Swings

Run 300 m

Max Pull ups

Run 200 m

20 Kettle Bell Swings

Run 100 m

40 KettleBell Swings


The “Deadlyift catch”

Set a PR on the Dead-Lift

increase your weights and decrease your reps in this fashion:
keep your sets of 5 moderate, and then begin going heavy on your sets of three, you will attempt you max weights on your sets of 1,
 you have 3 attempts to lift the weight
Keep good form! Quality wins out over quantity
5 rounds for time of
Dead-lift (275/175/95) 5
20 double unders
10 wall ball shots


15-12-9-6-3 of:
air squats
push ups
pull ups
box jumps
for time
then: Run 1200 m


Its 11:06 pm…I hope that pill I  just took was melatonin and not green tea extract
“not-so-afternoon delight”
Split into teams:
20 minute AMRAP
Run 400 meters
10 pull ups
the teams score is the combined number of pull ups performed by all the team members.. GO TEAM


Skill:  the kipping pull up
Video below

The kipping pull up progression 

20 seconds on and 10 seconds off of:
Jump Squats
Push ups



Deadlift 5-5-5

Push press 5-5-5

“Touch and go”
Complete 4 rounds for time of:
8 yard shuttle run
15 air squats
8 yard shuttle run X 2
20 mountain climbers
8 yard shuttle run X 3
25 Medicine Ball Cleans 20/10
18 yards is the length of 6 black mats (or the length of the pull up rig)  down and back. if it shows X2, do down and back twice X3 is down and back three times. Every time you turn around on a shuttle run, you must touch the floor with TWO hands.


Who can think at a time like this?!


kettle bell swings 53/35


box jumps 24/20


“Beiber Fever”

Bench Press 5-5-5

“record your  5 rep max weight”


20 minute AMRAP of:

5 Pull ups

10 ring rows

20 push ups

Run 200 m



Back Squat 3-3-3-3-3

Front Squat 3-3-3-3-3

150 wall ball shots



AMRAP 31 minutes (As Many Reps As Possible)
8 Thrusters (155/105#)
50 mountain climbers
22 lunges

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a Dynamax ball (20/10) . Once Partner #2 returns from the run, Partner #1 will grab the Ball and begin their 400m, while Partner #2 continues work wherever #1 left off.

Score is your total # of reps




Mobility “opening up the shoulders”

Run 600 meters

20 pull ups

30 push ups

20 Min AMRAP



5 front squats

20 ball slams

10 knees to elbows/toes to bar

5 rounds for time


“Watch this Bubba”

Push Press 8

Push Ups 12

Kettle Bell Swings 16

Kettle Bell SDHP 20

Plank 30 seconds

25:00 AMRAP

This workout will begin with a larger load that is placed mainly the shoulders. As you move from one exercise to the next, the load may decrease, but the distribution across muscle mass will increase. Basically, “As you fatigue, we lighten the load but add more reps and recruit more muscle groups to maintain intensity.”

– the more you know:)


“I love my medicine ball I’ll never let it go”

15 wall ball shots

run 200 meters with the ball

30  medicine ball cleans

run 400 meters with the ball

45 air squats

run 600 meters with the ball

3 rounds for time


Burpees WTF

1 pull up

2 muscle ups/ ring dips

3 SDHP with a kettle bell 53/35

4 push ups

5 lunges

6 wall ball shots

1 burpee

* at the end of each round add one burpee at the end, so that round two will have 2 burps, round three has 3 burps, and so on.

25 minute amrap


“Queen Elizabeth”

21-15-9x reps

Power Clean (135/95/65)

Jump Squats

Cash out- 50 Double Unders


Push press 2-2-2-2-2-2-2 reps



3 rounds for time:

Run 600m

Pull-ups 30x

Sit-ups 30x

Ring dips 30x


“Luck be a lady”

6 Rounds for time:

Deadlift 13x (Body weight)

Burpees 13x

Pushups 13x

Box jumps 13x

Walking lunges 26x


“Run and Gun”

1 round for time (95/65/45lbs):

Thrusters 12x

Jump rope 100

Hang cleans 3x

Run 200m

Thrusters 9x

Jump rope 100

Hang cleans 6x

Run 400m

Thrusters 6x

Jump rope 100

Hang cleans 9x

Run 600m

Thrusters 3x

Jump rope 100

Hang cleans 12x


“2 Chains”

5 rounds for time:

Knees to elbows 50-40-30-20-10x

KB swings 10-20-30-40-50x


“Choo + Choo = Train”

10 rounds:

100 meters sprint

10 pull-ups

100 meter sprint

10 burpees

1 minute rest


“Fight gone bad”

5 rounds, rotating each minute

*wall ball shots 20/10

*SDHP 75/55

Box Jumps

Push Press 75/55

Ring rows

1 minute rest between rounds.

Record sor to mywod app, and white board.


Helen + 2

Runn 400 m

21 kettlebell swings

12 pull ups.


15 minutes to find 5 rep max on bench press

bench press 5 5 5 5

3 rounds for time of:

dips 8

push ups 20

600 meter run


15 burpees

5 Power cleans

10 burpees

10 hang cleans

5 burpees

15 deadlifts

using 155/135/95/55

25 minute AMRAP





skill wod – squat clean


5 deadlifts


5 Squat clean thrusters

Round begins every 3 minutes


6 rounds





5 pull ups

10 push ups

15 squats

every minute on the minute for 30 minutes



400 m run

30 box jumps

30 wall ball shots

5 rounds for time -advanced

3 rounds for time – intermediate


5 rounds:
400 meter run,
30 box jumps @24″,
30 wall-ball shots @20/14LBS

“For time”


Skill wod :
50 jerks with 95/45
Work on jerk mechanics and pace yourself:  jump the weight up, drive the elbows out and catch it in a locked elbow position with the legs split apart, no pressing involved.


Deadlift 10 reps at bodyweight

Jump rope 100 reps

Front Squat 10 reps at bodyweight

Jump rope 100 reps

10 dead-hang pull ups

Jump rope 100 reps

10 dead-hang pull ups

Jump rope 100 reps

Front squat 10 reps at bodyweight

Jump rope 100 reps

Deadlift 10 reps at bodyweight

Jump rope 100 reps

10 clean and jerks at bodyweight

Jump rope 100 reps

“For time”

*girls use 3/4 bodyweight

*30 minute cap

“post results to MyWOD smartphone app


21-15-9 of thrusters and pull ups

20 wall ball shots

20 box jumps

20 burpees

20 push ups

for time

“post results to MyWOD smartphone app


WLR Filthy Fifty

50 burpees

50 walking lunges

50 knees to elbows

50 box jumps

50 push ups

50 wall ball shots

50 ring rows

50 kb swings 35/20

50 air squats

50 meter dash

for time


run 200 m

20 sdhp

run 400 m

30 sdhp

run 600 m

40 sdhp

run 200 m

20 kb swings

run 400m

30 kb swings

run 600 m

40 kb swings

use a 53/35 lb kettle bell for sdhp and swings


Run 200 Meters

20 Pull ups

bench press 10 reps at body weight

5 rounds for time


5 hang cleans 135/95

10 push ups

15 jump squats

Run 200 m

20 minute amrap


1-SDHP 95/55/35

2-pull ups

3-wall ball


perform one minute of each station for 20 minutes

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10 rounds of:

10 Jerks 135/95

10 knees to elbows

cash out: 100 air squats

for time


70 burpees

60 sit ups

50 KettleBell Swings

40 pull ups

70 push ups

for time





pull ups


run 40o m

21 kettlebell swings 1.5 pood/ 1 pood

21 push ups

21 double unders or 100 regular jump rope reps

5 rounds for time



12 deadlifts 225/155

20 pull ups

12 jerks 135/95

20 knees to elbows

5 rounds for time


Skill-Bench Press find your training max


Bench Press 5

Dips 5

Push Press 5

5 rounds

How to set up the bench press


100 Squat Clean and Jerks

5 burpees on every minute

for time



Deadlift 225

thrusters 95

cash out: run 1 mile under 14 min


“Fight Gone Bad”

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating. 5 Rounds

  1. Wallball Shots: 20 pound ball, 10 ft target. (Reps)
  2. Sumo Deadlift High-Pull: 75 pounds (Reps)
  3. Box Jump: 20″ box (Reps)
  4. Push Press: 75 pounds (Reps)
  5. Row: ring rows (reps)

The clock does not reset or stop between exercises. On call of “rotate,” the athlete/s must move to next station immediately for good score. Total up all of your repetitions for your score.


30 minute amrap

3 bench press  (with 5 rep max)

5 24″ box jumps

5 pull ups

run 600 meters


7 rounds

5 push press

10 burpees

20 walking lunges

200 meter row



Perform as many rounds as possible in 20 minutes of:

5 Pull ups

10 Push ups

15 Squats

Work on kipping pull ups for 10 minutes


run 20o meters

50 pull ups

run 200 meters

50 push ups

run 200 meters

50 wall ball shots

run 200 meters

50 jump squats

3 rounds for time


without putting the barbell down:

with 135lbs

5 Deadlifts

5 Power Cleans

5 thrusters

5 Push Press


Run 500 meters

5 rounds for time


10,9,8,7,6,5,4,3,2,1,2,3,4,5,6,7,8,9,10 reps of:

Kettlebell swings 53/35

pull ups

wall ball shots 20/10

quickest time 23:00


10 Deadlifts

10 Ring Dips

Run 600 Meters

Jump rope 100 times



Clean 135lbs

Ring Dips


3 rounds for time

“All things are difficult before they are easy”