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Colping Ju
EMOM
Every 3:00 Minutes x5
50 Double Unders
8 Barbell Front Squats
16 Dual DB Weighted Lunges
*Rest remaining time in each round
Watch WOD
Limited Eq
For Time
For Time:
2 rounds:
50 Double Unders
15 Dumbbell Push Press, 50/35 lbs
15m Dumbbell Walking Lunge, 50/35 lbs
400 m Run
15m Dumbbell Walking Lunge, 50/35 lbs
15 Dumbbell Push Press, 50/35 lbs
50 Double Unders
Watch WOD
The loading is reasonable
For Time
For Time:
21-15-9
Double DB Ground to Overhead (40's/25's)
Dumbbell Burpee
-Complete 100 Double Unders after each Round
Time cap 17 min
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Back in Black
For Time
For Time:
5 Sets
100 Double Unders
10 Squat Snatch (155/105)
50 Heavy Double Unders
5 Squat Snatch (205/135)
-Rest 1:1 between sets-
Time Cap each set: 5 minutes
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Gingerbread Men
For Time
For Time:
10 Rounds
50 Double Unders
2 Legless Rope Climbs
Time Cap: 18 minutes
Watch WOD
Comp Ch
For Time
For Time:
2 rounds
10 Ring Muscle-ups
60 Double-unders
60 Wall ball @20/14lbs
60 Double-unders
100' HS walk
Watch WOD
Lola
For Time
For Time:
5 Rounds
30 Double-Unders
20 Knees-to-Elbows
10 Handstand Push-ups
Watch WOD
Asy0.12.
AMRAP
AMRAP 25
20/15 cal assault bike
10 incline bench/dumbbell presses (2x22,5kg)
50 double unders
15 pull ups
Watch WOD
20.12.1
For Time
For Time:
10 rounds:
5 squat snatches (70/50kg)
10 box jumpes over
20 double unders
Watch WOD
Open 20.2
AMRAP
AMRAP 20
4 dumbbell thrusters
6 toes-to-bars
24 double-unders
Watch WOD
Child’s Play
AMRAP
AMRAP 15
10 Thrusters (115/85)
20 Deadlifts (115/85)
50 Double Unders
Watch WOD
Double Jointed
AMRAP
AMRAP 16:
15 Overhead Squats (95/65)
30 Double Unders
15 Deadlifts (95/65)
30 Double Unders
Watch WOD
Low Tide
AMRAP
AMRAP 5:
Buy-In: 700 Meter Row
7 Squat Cleans (95/65)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 500 Meter Row
5 Squat Cleans (115/85)
25 Double Unders
Rest 5 Minutes
AMRAP 5:
Buy-In: 300 Meter Row
3 Squat Cleans (135/95)
25 Double Unders
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Geico
AMRAP
AMRAP 20:
60 Double Unders
200m run
15 Front Squats (155/105)
Watch WOD
Wonderwall
For Time
For Time:
60 Double Unders
30 Burpees
60 Double Unders
30 Wallballs (20/14)
60 Double Unders
30 Deadlifts (225/155)
60 Double Unders
30 Wallballs (20/14)
60 Double Unders
30 Burpees
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CF STORM
For Time
For Time:
3 rope climbs
50 du
25 cal row
3 rope climbs
25 cal row
50 du
3 rope climbs
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Double Knot
For Time
For Time:
100 Double Unders
9 Bar Muscle-ups
15 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
12 Squat Cleans (185/135)
100 Double Unders
9 Bar Muscle-ups
9 Squat Cleans (185/135)
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QUARTER PAST
For Time
For Time:
60-50-40-30-20-10
Air squats
Sit-ups
Double Unders
Push-ups
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DEVIL’S ADVOCATE
For Time
For Time:
4 Rounds
60 Double Unders
30/24 Calorie Bike
15 Single Arm Devil’s Press (35/25)
Watch WOD
54321DGP
For Time
For Time:
50-40-30-20-10
Double Under
GHD Sit Up
5-4-3-2-1
Power clean @ 80kg to 100kg
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Cuz 155
For Time
For Time:
20-19-18-17-16-15-14-13-12-11-10
Deadlifts @ 60kg to 80kg
Double Unders
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Athletes N
AMRAP
50 Double-Unders
20 KBS (53/35)
30/30m 1Arm Farmer's Carry
Watch WOD
Metroun
EMOM
Every 5 minutes for 15 minutes
100 Double-unders
30 GHD Sit-ups
15 D-Ball Lunges (Hugging) @100/80lbs
Watch WOD
Extra Work - Engine
For Time
For Time:
100-80-60-40-20
Double Unders
50-40-30-20-10
Hollow Rocks
Complete 1 Shuttle Run after each round.
Watch WOD
Spirit Bomb
For Time
For Time:
8 sets
25/20 Calorie Ski erg
-rest 1:1 between sets-
*Perform 75 Double Unders during rest
Watch WOD
Must go faster!
For Time
For Time:
4 sets
1000m Ski (OR 1000m Row)
100 Heavy Double Unders (OR 150 Double Unders)
800m Run (OR 2000m Bike Erg)
-Rest 3:00 b/t sets-
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SCORE
AMRAP
EMOM
FOR TIME
Movement
Movements
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 2
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Movements 3
Air Squat
Back Extension/Hip Extension
Back Squat
Bear Crawl
Bench Press
Bent Over Row
Box Jump
Box Step-Up
Burpee
Clean
Deadlift
Devil Press
Dip/Ring Dip/Tricep Dip
Double-Under
Farmer's Carry
Front Squat
Parallettes
Ground-to-Overhead
Handstand Push-Up
Handstand Walk
Jerk
Kettlebell Swing
Lunge
Muscle-Up
Overhead Squat
Pistol
Pull Up
Push Press
Push-Up
Rope Climb
Row (Rowing)
Run/Running
Shoulder-to-Overhead
Single-Under
Sit-Up
Pistol
Snatch
Snatch Balance
Strict Press (Shoulder Press)
Swim
Thruster
Toes-to-Bar/Knees-to-Elbows
Triple-Under
Wall Ball Shot
Equipment
Equipment
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 2
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Equipment 3
AbMat
Air Bike (Assault Bike)
Barbell
Bench
Bike (Bicycle)
Box
Dead Ball (D-Ball)
Dip Bars
Dumbbell(s)
GHD Machine
Gymnastic Rings
Jump Rope
Keg
Kettlebell(s)
Medicine Ball (Wall Ball)
Parallettes
Peg Board
Plate(s)
Pool/Open Water
Pull-Up Bar
Rope
Rower
Sandbag
SkiErg
Yoke
Clear
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