WOD Name Movements

Heros

DT 5 sets 12 Deadlift, 9 Hang power clean, 6 Push press

HSPU
JT
800mDip
Ring run
Michael
50 Back extensions
100 pull ups
Murph thrusters,
200 push21ups
reps
Daniel 800-meter run
overhead squats,
thrusters, 15 reps
21 reps
Josh
30 pull-ups
10 muscle-ups
Jason
squat 50 squats
cleans, 30 reps
Badger
30 pull-ups
21 L-pull-ups
Joshie
dumbbellMuscle-ups,
snatches, 212 reps,
reps left arm
Nate
Handstand push-ups, 4 reps
Randy 75 Power Snatches
thrusters, 15 reps
Tommy V
15-ft.
Run 400ropemeters
climbs,backward
9 ascents
Griff
Run 800 meters
7 muscle-ups
Ryan 5 rounds for time
21 burpees
Erin dumbbell split cleans, 15 reps
Run21400 meters
pull-ups
Mr Joshua
30 GHD sit-ups
30 box jumps, 24-inch box
Danny
push presses,
kettlebell swings,2030reps
reps
Hansen 5 Rounds for time
30 burpees
Tyler Muscle-ups, 7 reps
Donny 21, 15, 9, 9, 15, high
sumo deadlift pulls, 21
21 deadlift reps
& burpee
RX Weight 1 Date 2

70kg 50kg - 9 mins 50 30th August 50kg 7mins 52

10kg body vest

43kg
43kg

43kg
18kg
32kg
35kg
52kg

18kg
114kg
52.5kg
32kg
43Kg
100kg 17:25 100kg Sep 11th
Date 3 Date 4 Date 5 Date

24th Nov 50kg 6 mins 51 6th Dec 2017

 Moves Weight Reps

Du's - 30
Power Snatch 35kg (use 40) 15

Deadlift 70kg 9
Hand Release Push Up - 12
Box Jump 24 inch 15

Squat Clean & Jerk 75kg 5

Burpee - -

Shoulder to overhead 52kg 5

Deadlift 52kg 10
Box Jumps 24 inch 15

Thrusters 43kg 21,18,15,12,9,6,3

Bar facing burpee over bar - 21,18,15,12,9,6,3

DB snatch 22kg 10,20,30,40,50

Burpee box jump over 24 inch 15

Thrusters 43kg 9
Du's - 30

Deadlift 100kg 21,15,9,9,15,21

Burpee - 21,15,9,9,15,21

Squat Cleans 85kg 2

Push Ups - 15
Du's - 99
Sit ups - 12
Deadlifts 85kg 23
Box Jumps 24 inch 13

400 metre run -

Burpee box jump 24 inch 10
Sumo deadlift high pull 43kg 10
Thruster 43kg 10
1 minute rest -

Push Press 52kg 10

KB Swing 24kg 10
Box Jumps 24 inch 10

KB Swings 24kg 15
Power Cleans 43kg 15
Box Jumps 24 inch 15

KB Sumo Deadlift High Pull 24kg 20

Du's - 20
KB Single Arm OH Walking Lunge 24kg 20
Du's - 20
KB Alternating one arm snatch 24kg 20
Du's - 20
Kb Clean and Press 24kg 20
Du's - 20
KB Swings 24kg 20
Du's - 20

Box Jumps 24 inch 21,15,9

KB Swings 24kg 21,15,9
SDHP 43kg 21,15,9

Squat Cleans 70kg 5

Box jumps 24 inch 10
Du's 50 50

400 metre run - -

Back Squat 20kg 50
OH Squat 20kg 50
Front Squat 20kg 50
400 metre run - -
Shoulder Press 20kg 50
Push Press 20kg 50
Push Jerk 50
400 metre run -
Hang Power Clean 50
Hang Power Snatch 50

Deadlift Bodyweight - 90kg 50

Incline Push Up - 50
Box Jump 24 inch 50
1 mile run - -

Du's - 40
Shoulder to Overhead 61kg 12
Back Squat 61kg 12
Burpees - 12

Du's 71
Deadlifts 61kg 14
Hang Power cleans 61kg 6
Front Squats 61kg 9

Deadlifts 135kg 3
Burpees - 6
Box Jumps 24 inch 9

400 metre run -

Power Snatch 30kg (40?) 15
Du's - 35
400 metre run
Kb Swings 24kg 21
Burpees - 15
Thrusters 43Kg 9

Deadlifts 85kg 13
Wall Balls 9kg 17
400 Meter run

Double Unders 20
Burpees 10,9,8,7,6 etc

200m run
10 Wall Balls 10kg
5 Thrusters 43kg

Double Unders 600

Emom 5 burpees

Hang Power Snatch 40kg Ascending starting from 1

Burpee Over Bar

Double Unders 50,40,30,20,10

DB Snatch 22.5kg 25,20,15,10,5

Double Unders 55 Buy in/buy out

Deadlift 100kg 1-2-3...10
Burpee Over Bar 1-2-3...10

Wall Balls 9kg 15,14,13,12,11,10,9,8,7,6,5,4,3,2,1

Burpees

Kettlebell Swing 24Kg 21-15-9

Burpee
 Scheme Timecap Open workout/Benchmark?

AMRAP 10 minutes 11.1

AMRAP 15 minutes 11.2

AMRAP 5 minutes 11.3

AMRAP 7 minutes 12.1

AMRAP 10 minutes 13.2

For Time - 14.5/16.5

For Time 20 minutes 17.1

10 rds for time - 17.5

For Time - Sonny

4 rds for time - Kiana

5 rds for time - Wood

AMRAP 20 mins Jack

7 Rds for time Wittman

2 rds for time Kettlebear 20

For Time Regionals 9.3

For time Michael Del Valle Jr

For time Painstorm 12

For time Stanley

4 rds for time Laura Mayes

7 rds for time Ken Zink

4 rds for time Amer

3 rds for time bookended by the runs Regionals 10.4

 3 rds for time

8 rds for time

For time

5 rds for time

For time

7 minutes

For time

For Time

10,9,8,7,6,5,4,3,2,1

For TIme
 Score

76 reps

something like 37 mins

Capped @26 snatches in the round of 50

12:15 - scaled
7:37
 Movements
2k Run, 200 DU's, 2k Run Amrap

KB Swing x 15, Burpee x 10, 35 DU's Tabata style- 20 secs on 10 off for 15 minutes

21, 15, 9 Sumo deadlift high pull & 42, 30, 14 wall ball

AMRAP 45 Wall Balls, 200metre run, 15 Power Cleans

2 x 5 rounds of 3 x hang power clean, 5 x back squat, 7 deadlift + 800m run

3 mins. min 1: max du's. min 2: max burpee to bar, min 3: rest

50 toes to bar in as few rounds as possible

*Every drop: 15 cal Assault bike/ Row

Ladder: 9 mins 2, 4, 6, 8, 10 etc of kb/db clean 7 press & c2b pull up

60 du's, 15 hand release push ups, 40 du's 10 hand release push ups
20 du's 5 hand release push ups

3 rds, 21 med ball sit ups, 15 oh squats, 90 du's

25 minutes, 20 burpees, 1 min rest, 20 kb/db snatches 1 min` rest

KB Snatch x 80

1km run + 30 dips for time

2 mins work, 1 min rest. 12 reps 60kg push press, max effort rope climbs

Tabata L-sit + Hollow Rocks

KB Swing emom. As close to 18 reps as you can get

4 pull ups, 4 push ups, 3 med ball sit ups, 4 pull ups, 4 push ups, 5 med ball sit ups etc

600m run, 40 push ups, 600m run

30 Wall Ball, 20 Push Up, 60 DU's AMRAP

18 KB SDHP, 12 Power Jerk, 9 Toes 2 Bar, 6 Clean AMRAP

in 5 minutes - 100 wall balls rest remainder then
in 5 minutes - 50 pull ups

40 KB SDHP 32kg, 30 Deadlift 70kg, 20 Hang Power Clean 70kg, 10 Thrusters 70kg For Time

Double Unders x 25, Wall Ball x 15, Toes 2 Bar x 9 AMRAP 16 mins in a tabata style

Double Unders, Med Ball Clean 50, 40, 30, 20, 10 for time. 9kg ball

4 kb Turkish Get Ups, 200 metre run, 7 Burpee Box Jumps

150 DU's, 75 WB's, 50 Ab Mat Sit Ups, 25 Thrusters, 10 Clean & Jerk

21, 15, 9 stoh + 3, 2, 1 rope climbs (or 12, 9, 6 chin ups) for time

25 oh lunges left arm, 14 pull ups (scaled 7 x mu's) 30 burpees, 14 pull ups, 25 oh lunges right arm

100 du's, 25 kb sdhp, 400metre run AMRAP

 TIme Cap Rx Standard Date
25 mins 9th Jan 2017

15 mins 32kg kb 11th Jan 2017

15 mins 9kg wall ball 10th Jan 2017

25 mins 9kg wall ball, 80kg power clean 17th Jan 2017

20 70kg 23/01/2017

21mins (7rounds) 20th Feb

none no break (i did toes to kb) 20th Feb

hspsu's (I did defecit push ups) 17th Feb

9 mins 22kg dumbbell 22nd FEb

15 mins 11th March 2017

14mins 50kg, 7kg med ball 6th Mar

24kgs 29th March 2017

7 mins 24kgs 19th April 2017

7 mins Ring Dips (I did box dips) 24th April 2017

18mins total (6 rds) 60kg press, rope climbs (I did 40kg + towel pull ups - about 8 per round) 4th May 2017

20 secs L-sit, 10 secs rest, 20 secs Hollow Rocks 4th May 2017

10 mins 32kg - I did 24 3rd May 2017

7 min amrap 2 MU's instead of pull ups/push ups 9kg med ball 8th May 2017

9 mins 15th May

14 mins 15th March 2018

20 mins 70kg Bar - I did 60 12th March 2018

15 mins completed the run, 55 wall balls, 26 pull ups 6th Mar 2018

10 minutes 8.22 used 50kg bar and 24 kg KB 5th Mar 2018

16 mins Completed the wall balls in the 5th round 21 Mar 2018

15 mins Completed in 14.25 19th April 2018

12 mins 3 rds plus 1 set of get ups - 16kg bell (should have been 24) 24th April
18 mins 9k wall ball, 40kg for the thrusters, 80kg for the c & J I used 70

9 mins 60kg (I used 50) 1st May

15 mins 22.5 db 2 May

18mins 24kg 31/07/18

 Result
2k, 200, 800 metres

5 Rds

9 mins 44

3 full rounds & 22 wb

21:45 @ 50kg

341 total reps

10 rounds

Took about 35 mins in totlal but I missed the lunges

5 Full rounds & 13 reps

17:52 seconds

6 full rounds

03:58

05:25

5 Rds & 17 reps

08:05

2 full rds

Completed the SDHP of the 4th round

got through 5 C & J

7.47

9.47

finished my 3rd round

20 minute AMRAP  5 Burpees 10 Air Squats 4 Burpees 15 Sit Ups 3 Burpees 10 Push Ups 2 Burpees 60 Second

7 Minute AMRAP Burpees

For Time (No Cap)  21-18-15-12-9-6-3 Thrusters @ 43kg/Bar facing burpees

For Time (No Cap)  150 Burpees

For Time (No Cap)  55 Du's/1-2-3-4-5-6-7-8-9-10 Deaedlifts @100kg and Burpee over bar/55 Du's

12 minute Amrap 12 Box Jumps/6 Thrusters @43kg/6 Bar Facing Burpees

For Time (No Cap)  10 Burpees, 1 squat, 9 Burpees, 2 Squats, 8 Burpees, 3 Squats.... Then repeat the other direc
sh Ups 2 Burpees 60 Second Plank 1 Burpee

er bar/55 Du's

... Then repeat the other direction

 WOD Name Movements RX Weight 1 Date

Run

5 km run 33m 2 sec 21st April 2016

3km run
1km run
1 mile run 8.12 26/07/2017

Row
2k Row 2 kilometers on the concept 2 for time 8min 45 25th Feb 2016
1k Row 1 kilometer on the concept 2 for time 4min 3 15th March 2016
5k Row 5 kilometer on the concept 2 for time 24:47:00 12th April 2016

Lifts

1RM Back Squat 120kg 26th November 2016

5 x 5 Back Squat 110kg Sep 2016
1RM Front Squat 105kg 20th Jan 2016
5x5 Front Squat 90kg 20th May 2016
1RM Overhead Squat
5 x 5 OH Squat 50kg 31st October 2016
1RM Deadlift 180kg 29th June 2016
3RM Deadlift 150kg April 2017
5 x 5 Deadlift 135kg 7th Nov 2016
1RM RDL 120kg 25th Oct 2016
5 x 5 RDL 107.5kg 25th Oct 2016
1RM Lunge 40kg 28th Feb 2016
5 x 5 Lunge 30kg 18th August 2016
1RM Strict Press 50kg 7th Oct 2015
1RM Push Press 75kg 15th Feb 2016
1RM Power Clean 80kg 3rd Oct 2016
1RM Clean 80kg 5th August 2016
1RM C & J 82kg 31st Aug 2016
1RM Power Snatch 60kg 30th June 2016
1RM Snatch 50kg 1st March 2016

Bench Press 5 x 5 5 sets of 5 max weight 57.4kg 30th Sep 2016

1rm Bench Press 82.5kg 4th May 2017
 2 Date 3 Date 4 Date 5

32:34:00 30th Mar 2017 30:03:00 1st May 2017

122.5 5th April 2017

107.5kg 10th Jan 2017 120kg 25th Oct 2017

52.5 Feb 2017

170kg May 2017

120 sep 29th 2016

55 2nd Aug 2017

90kg June 12th 2017

52.5 June 2017

62.5 14th March 2017

Date
WOD Name Movements

The Girls

Isabel 30 Snatch for time

Grace 30 C & J for time
Linda 10-9-8-7-6-5-4-3-2- and 1 rep rounds for time of: Clean, Bench, Deadlift
Jackie For time: Row 1,000 meters, Thruster, 50 reps 30 Pull-ups
Karen 150 Wall balls
Mary 20min AMRAP 5 Handstand push-ups 10 1-legged squats, alternating legs 15 Pull-ups
5 rounds for time of Run 400 meters
Nancy
Overhead squat, 15 reps
Angie 100 Pull-ups 100 Push-ups 100 Sit-ups 100 Squats For time
Fran 21-15-9 Thruster, pull up
Barbara 20 Pull-ups 30 Push-ups 40 Sit-ups 503Squats
rounds5for
rounds
time for time 3 minutes rest between rounds
Helen 400 meter run Kettlebell swing (21 times)
5 pull(12
Pull-ups upsreps)
Chelsea
1021-15-9
push ups
Diane
Deadlift
21-15-9
Elizabeth
Squat clean
Amanda 9, 7, 5 Muscle Up/Snatch
 RX Weight 1

61.5 45kg 3mins 26

61.5 45kg - 3mins 52
Clean ¾ bodyweight Bench bodyweight Deadlift 1 ½ bodyweight
20kg bar for thrusters
9kg wall ball

43kg

43kg

24lg kettlebell

100kg
61.5
61kg 35kg, Swapped muscle ups for pull ups and push ups 4:
 Date 2 Date 3 Date 4 Date

7th Dec 2016

15th June 2016 45kg - 3:19 15th Dec 2016 60kg - 5:44 17th May 2017

27th July 2017

5 Date
WOD Name Movements RX Weight

11.1 Amrap 30 du's / 15 power snatches in 10 mins 35kg

11.2
11.3
11.4
11.5
11.6

12.1 As many burpees as possible in 7 minutes

12.2
12.3
12.4
12.5

13.1
13.2
13.3
13.4
13.5

14.1
14.2
14.3
14.4
14.5

15.1
15.2
15.3
15.4
15.5

AMRAP
25-ft. overhead walking lunge
8 burpees
16.1 25-ft. overhead walking lunge 43 Kg
8 chest-to-bar pull-ups

first 4 mins -
25 toes-to-bars
 50 double-unders
 15 squat cleans, 135 / 85 lb.
Second 4 mins -
25 toes-to-bars
16.2
 50 double-unders
 13 squat cleans, 185 / 115 lb.
25 toes-to-bars
50 double-unders
11 squat cleans, 225 / 145 lb.
and so on

AMRAP 7 mins
10 power snatches
16.3 35Kg
3 bar muscle-ups
 AMRAP 13 mins
55 deadlifts
16.4 55 wall-ball shots 100kg barbell
55-calorie row
55 handstand push-ups
16.5 21, 18, 15, 12, 9, 6, 3 Thruster, B-o-B 43kg

10 dumbbell snatches
15 burpee box jump-overs
20 dumbbell snatches
15 burpee box jump-overs
30 dumbbell snatches 22kg dumbell, 24
17.1
15 burpee box jump-overs inch box
40 dumbbell snatches
15 burpee box jump-overs
50 dumbbell snatches
15 burpee box jump-overs

Complete as many rounds and reps as possible in 12 minutes of:

2 rounds of:
50-ft. weighted walking lunge
16 toes-to-bars
8 power cleans
17.2 22kg db
Then, 2 rounds of:
50-ft. weighted walking lunge
16 bar muscle-ups
8 power cleans
Etc., alternating between toes-to-bars and bar muscle-ups every 2 rounds.

Prior to 8:00, complete:

3 rounds of:
6 chest-to-bar pull-ups
6 squat snatches, 95 lb.
Then, 3 rounds of:
7 chest-to-bar pull-ups
5 squat snatches, 135 lb.
*Prior to 12:00, complete 3 rounds of:
8 chest-to-bar pull-ups
17.3 4 squat snatches, 185 lb.
*Prior to 16:00, complete 3 rounds of:
9 chest-to-bar pull-ups
3 squat snatches, 225 lb.
*Prior to 20:00, complete 3 rounds of:
10 chest-to-bar pull-ups
2 squat snatches, 245 lb.
Prior to 24:00, complete 3 rounds of:
11 chest-to-bar pull-ups
1 squat snatch 265 lb.

Complete as many rounds and reps as possible in 13 minutes of:

55 deadlifts, 225 lb.
17.4 55 wall-ball shots, 20-lb. ball to 10-ft. target
55-calorie row
55 handstand push-ups
10 rounds for time of:
17.5 9 thrusters, 95 lb. 43kg
35 double-unders
.
18 21, 15, 9 db snatch & burpee for time 22kg
18.1 8 T2B, 10 DB Clean and Press (5 each side) 14 calories on the rower AMRAP 20 mins 22kg DB's
2 x 22kg
18.2 1, 2, 3, 4, 5, 6, 7, 8, 9, 10 reps Dumbbell Squat Burpee over Bar for time in 12 mins
dumbbells
18.2a in remaining time from above, 1rm Clean 1RM
 2 rds for time of:
100 du's
20 OH Squats
100 du's
52kg Barbell
18.3 12 Ring MU's
22kg Dumbbell
100 du's
20 Dumbbell Snatches
100 du's
12 Bar MU's

21 deadlifts, 225 lb.

21 handstand push-ups
15 deadlifts, 225 lb.
15 handstand push-ups
9 deadlifts, 225 lb.
9 handstand push-ups
18.4 100kg barbell
21 deadlifts, 315 lb.
50-ft. handstand walk
15 deadlifts, 315 lb.
50-ft. handstand walk
9 deadlifts, 315 lb.
50-ft. handstand walk

Amrap
3 thrusters
3 chest-to-bar pull-ups
6 thrusters
6 chest-to-bar pull-ups
9 thrusters
18.5 9 chest-to-bar pull-ups 45Kg Barbell
12 thrusters
12 chest-to-bar pull-ups
15 thrusters
15 chest-to-bar pull-ups
18 thrusters
18 chest-to-bar pull-ups
 1 Date 2 Date 3 Date

166 3rd June 2017

71 16th March 76 27th Jan 2018

193 Reps - Scaled 2016 Open

257 Reps - Scaled 2016 Open

135 Reps - Scaled 2016 Open

 140 Reps 2016 Open

43kg - 33min 39 3rd April 2016

26 db snatches in the 50 36 DB Snatches in the

2017 1st Feb 2018
snatch round round of 50

2 full rds and 1 x 40ft

2017
lunge

3 rds & 7 pull ups 2017

up to hspu's - 12:50 2017

Scaled - 12:15 2017

6.48
6 full rds + 3 T2B 2018 open

11 mins 2018 open

3 attempts 65, 70, 75 2018 open
220 reps - got stuck at the
2018 open
rings

21 reps - stuck at the

2018 Open
hspu

52 reps 2018 Open

4 Date 5 Date