Greatness From Small Beginnings
Bowen 3 rounds for time of: Run 800 meters 275-lb. deadlifts, 7 reps 10 burpee pull-ups 53-lb. single arm kettlebell thrusters, 14 reps (7 each arm) 20 box jumps, 24-inch box Captain Jeffrey Bowen, of Alexander, North Carolina, died July Read More …
3 rounds for time of: 800-m run 50 box jumps Men: 24-in. box Women: 20-in. box Intermediate Option 3 rounds for time of: 800-m run 35 box jumps Men: 20-in. box Women: 15-in. box Beginner Option 3 rounds for time Read More …
5 2-minute rounds of: 10 thrusters 200-m run Max-rep thrusters Rest 3 minutes between rounds. Men: 95 lb. Women 65 lb. Intermediate Option 5 2-minute rounds of: 10 thrusters 200-m run Max-rep thrusters Rest 3 minutes between rounds. Men: 75 Read More …
For time: 21 deadlifts Run 400 meters 18 deadlifts Run 400 meters 15 deadlifts Run 400 meters 12 deadlifts Run 400 meters Men: 225 lb. Women: 155 lb. Intermediate Option For time: 21 deadlifts Run 400 meters 18 deadlifts Run Read More …
9/11 Memorial WOD: For Time: 2001m. Run 110 Step ups @24″/20″ 17 Rounds of: 9 Burpees 11 Walking lunges, alt. We complete this WOD every year in memory of those fallen in the terrorist attacks on September 11, 2001. The Read More …
5 2-minute rounds of: 10 burpees 200-m sprint Max-rep burpees Rest 3 minutes between rounds. Scroll for scaling options. Post number of burpees completed after the sprint each round to comments. Scaling Reduce the reps so that the first set Read More …
3 rounds for time of: Run 400 meters 10 shoulder-to-overheads Men: 185 lb. Women: 125 lb. Scaling Choose a load that is heavy but still can be done unbroken in the beginning. Keep it light enough that you don’t get Read More …
Run 1 mile Scaling Most athletes can complete this as prescribed. Deconditioned athletes may need to jog or walk but still should be able to complete the distance.
Riley For time: Run 1.5 miles 150 burpees Run 1.5 miles If you’ve got a weight vest or body armor, wear it. Army Sgt. 1st Class Riley G. Stephens, 39, of Tolar, Texas, assigned to the 1st Battalion, 3rd Special Read More …
5 rounds for time of: 5 dumbbell hang squat snatches, left arm 5 dumbbell hang squat snatches, right arm 5 dumbbell thrusters 200-m run Men: 50-lb. dumbbells Women: 35-lb. dumbbells Scaling Choose dumbbells that are challenging weight. The small sets Read More …