WOD Saturday, March 30, 2013

AMRAP in 20 min: (9:00 am class only)

30 Wall Balls, 20/14 lb

20 Box Jumps, 24/20 in

10 Burpees

Run, 300 m 

CrossFit Games Open 13.4 (10:00 am class only)

As many reps in 7 min as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

12 Clean & Jerks, 135/95 lbs

12 Toes To Bars

15 Clean & Jerks, 135/95 lbs

15 Toes To Bars

18 Clean & Jerks, 135/95 lbs

18 Toes To Bars

 If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

WOD Friday, March 29, 2013

4 RFT of: (5:30 pm class only)

Run, 400 m

15 Kettlebell Swings, 53/35 lb

30 Double Unders

CrossFit Games Open 13.4 (6:30 pm class only)

As many reps in 7 min as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

12 Clean & Jerks, 135/95 lbs

12 Toes To Bars

15 Clean & Jerks, 135/95 lbs

15 Toes To Bars

18 Clean & Jerks, 135/95 lbs

18 Toes To Bars

 If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

 

WOD Thursday, March 28, 2013

OPEN WORKOUT 13.4

MEN - includes Masters Men up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
135 pound Clean and jerk, 3 reps
3 Toes-to-bar
135 pound Clean and jerk, 6 reps
6 Toes-to-bar
135 pound Clean and jerk, 9 reps
9 Toes-to-bar
135 pound Clean and jerk, 12 reps
12 Toes-to-bar
135 pound Clean and jerk, 15 reps
15 Toes-to-bar
135 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

WOMEN - includes Masters Women up to 54 years old
Complete as many reps as possible in 7 minutes following the rep scheme below:
95 pound Clean and jerk, 3 reps
3 Toes-to-bar
95 pound Clean and jerk, 6 reps
6 Toes-to-bar
95 pound Clean and jerk, 9 reps
9 Toes-to-bar
95 pound Clean and jerk, 12 reps
12 Toes-to-bar
95 pound Clean and jerk, 15 reps
15 Toes-to-bar
95 pound Clean and jerk, 18 reps
18 Toes-to-bar...
This is a timed workout. If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

AMRAP in 12 min:

4 Shoulder Press, 75/55 lb

8 Sumo Deadlift High Pulls, 75/55 lb

12 Front Squats, 75/55 lb

 

WOD Tuesday, March 26, 2013

Snatch 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD Monday, March 25,2013

Wittman  A Hero WOD

7 rounds for time of:

15 Kettlebell Swings, 1.5/1 pood

15 Power Cleans, 95/65 lb

15 Box Jumps, 24/20 in

 

WOD Saturday, March 23, 2013

AMRAP in 20 mins: (9:00 am class only)

5 Tuck Jumps

10 Push-ups (hand release)

15 Walking Lunges

20 AbMat Sit-ups

CrossFit Games Open 13.3 (10:00 am class only)

AMRepsAP in 12 mins of:

150 Wall Balls, 20/14 lbs, 10/9 ft

90 Double Unders

30 Muscle Ups

WOD Friday, March 22, 2013

AMRAP in 20 mins: (5:30 pm class only)

5 Kettlebell Push Press (One Arm R), 53/35 lbs

5 Kettlebell Push Press (One Arm L), 53/35 lbs

10 Toes To Bars

10 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

10 Burpee Lateral Jumps over Kettlebell

CrossFit Games Open 13.3 (6:30 pm class only)

AMRepsAP in 12 mins of:

150 Wall Balls, 20/14 lbs, 10/9 ft

90 Double Unders

30 Muscle Ups

 

WOD Thursday, March 21, 2013

CrossFit Games Open 13.3

AMRepsAP in 12 mins of:

150 Wall Balls, 20/14 lbs, 10/9 ft

90 Double Unders

30 Muscle Ups

Every rep counts in this workout.

Credit will be given for partially completed rounds.

WOD Wednesday, March 20, 2013

AMRAP in 20 min:

200 m Run

20 Kettlebell Swings (Russian), 70/53 lb

Walking Lunges, 30 yd

20 Grasshoppers

 

WOD Tuesday, March 19, 2013

Deadlift 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD Monday, March 18, 2013

3 Rounds For Time of:

50 Double Unders

40 Sit-ups

30 Medicine Ball Cleans, 20/14 lbs

20 Pull-ups

10 Handstand Push Ups

WOD Sunday, March 17, 2013

CrossFit Games Open 13.2 ( 3:00 pm, only for athletes in the Open)

AMRAP in 10 min of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

WOD Saturday, March 16, 2013

AMRAP  in 20 min: (9:00 am class only)

30 Kettlebell Swings, 53/35 lbs

20 Burpees

10 Pull-ups

CrossFit Games Open 13.2 (10:00 am class only)

AMRAP in 10 min of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

WOD Friday, March 15, 2013

AMRAP in 20 min (5:30 pm class only):

30 Wall Balls, 20/14 lbs, 10 ft

20 Jumping Alternating Lunges

15 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

30 Double Unders

CrossFit Games Open 13.2 (6:30 class only)

AMRAP in 10 min of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

 

WOD Thursday, March 14, 2013

CrossFit Games Open 13.2

AMRAP in 10 min of:

5 Shoulder-to-Overheads, 115/75 lbs

10 Deadlifts, 115/75 lbs

15 Box Jumps, 24/20 in

 

For the Shoulder to overhead to count, the barbell will move from the shoulders to the overhead position with the knees, hips and shoulders extended in one line. The athlete will start with two feet on the ground and come to a standing position with knees and hips locked out on top of the box. Two-foot jumps, one-foot jumps and step-ups are all permitted.

 

WOD Wednesday, March 13, 2013

3 Rounds for Time of:

Run, 400 m
30 Kettlebell Swing (Russian)s, 70/53 lbs
30 AbMat Sit-ups
30 Down & Ups
30 Kettlebell One-Leg Deadlifts, 70/53 lbs

WOD Tuesday, March 12, 2013

AMRAP in 15 mins:

10 Sumo Deadlift High Pulls, 75/55 lbs

10 Push-up (hand release)s

10 Suitcase Deadlifts, 75/55 lbs

100 Double Unders

 

WOD Monday, March 11, 2013

White

5 rounds for time of:

3 Rope Climbs, 15 ft

10 Toes To Bars

21 Overhead Walking Lunge With Plates, 45 lbs

Run, 400 m

 

WOD Sunday, March 10, 2013

We will be running the Open 13.1 WOD

one last time on Sunday, March 10, at 3:00 pm

for those of you who want to repeat it.

See you tomorrow.

 

WOD Friday, March 8, 2013

Chipper: Kettlebell Swing (Russian) and Run

For time: (5:30 pm class only)

10 Kettlebell Swings (Russian), 70/53 lbs

Run, 800 m

20 Kettlebell Swings (Russian), 70/53 lbs

Run, 400 m

30 Kettlebell Swings (Russian), 70/53 lbs

Run, 200 m

40 Kettlebell Swings (Russian), 70/53 lbs

Run, 100 m

At 6:30 pm we will be running the Open 13.1 WOD again.

 

 

 

 

WOD Thursday, March 7, 2013

CrossFit Games Open 13.1

As many reps in 17 min as you can of:

40 Burpees

30 Snatches, 75/45 lbs

30 Burpees

30 Snatches, 135/75 lbs

20 Burpees

30 Snatches, 165/100 lbs

10 Burpees

AMRepsAP  Snatch, 210/120 lbs

 

WOD Wednesday, March 6, 2013

5 Rounds For Time of:

35 Double Unders

Run, 200 m

WOD Tuesday, March 5, 2013

AMRAP in 20 min:

10 Hang Power Cleans, 115/85 lbs

10 Kettlebell Swings, 53/35 lbs

10 Box Jumps, 24/20 in

 

WOD Monday, March 4, 2013

For time:

25 Push ups

50 Wall balls, 20/14 lb

75 Shoulder to overhead, 75/55 lb

100 Sit ups

150 Double unders

 

WOD Saturday, March 2, 2013

WOD Saturday,  March 2, 2013
AMRAP 20 mins
3 handstand push ups
6 dead lifts
9 sit- ups
12 double under
100 meter sprint

WOD Friday, March 1, 2013

Team WOD Suprise

2013

WOD Thursday, February 28, 2013

CrossFit Games Open 12.3

AMRAP in 18 mins of:

15 Box Jumps, 24/20 in

12 Push Press, 115/75 lbs

9 Toes To Bars

WOD Wednesday, February 27, 2013

Cindy

AMRAP in 20 min of:

5 Pull-ups

10 Push-ups

15 Air Squats

 

WOD Tuesday, February 26, 2013

Push Press 3-3-3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

WOD Monday, February 25, 2013

Back Squat 5-5-5-5-5

Use the heaviest weight you can for each set.

 Rest as needed between sets.

 

WOD Saturday, February 23, 2013

AMRAP 20 min: “Unbroken”

10 Wall Balls, 20/14 lbs (Unbroken)

20 Double Unders (Unbroken)

30 AbMat Sit-ups (Unbroken)

20 Walking Lunge steps (Unbroken)

10 Kettlebell Ground to Overheads, 53/35 lbs (Unbroken)

 

WOD Friday, February 22, 2013

AMRAP in 15 min of:

10 Kettlebell Swings, 2/1.5 pood

10 Box Jumps, 24/20 in

10 Ring Dips

WOD Thursday, February 21, 2013

CrossFit Games Open 12.2

As many reps in 10 mins as you can of:

30 Snatches, 75/45 lbs

30 Snatches, 135/75 lbs

30 Snatches, 165/100 lbs

AMRepAP Snatch, 210/120 lbs

This workout begins from the standing position with the barbell loaded to the starting weight. In the Snatch, the barbell goes directly from the ground to overhead in one motion without stopping at the shoulders. This can be a muscle snatch, a power snatch, a squat snatch or a split snatch.

 

WOD Wednesday, February 20, 2013

Body Weight Fight Gone Bad

3 Rounds 1 minute at each station,

rest 1 minute between rounds

Push-ups

Pull-ups

Air Squats

Sit-ups

Burpees

WOD Tuesday, February 19, 2013

Shankle Complex

1-1-1-1-1-1-1

Shankle Complex = Deadlift, 3 clean pulls, clean, 2 jerks

 

WOD Monday 18, 2013

CrossFit Games Open 12.4

AMRAP in 12 min of:

150 Wall Balls, 20/14 lbs,10/9 ft

90 Double Unders

30 Muscle Ups

 

WOMEN - includes Masters Women up to 54 years old 150 Wall balls (14lbs to 9' target)

MASTERS MEN - includes Masters Men 55+ 150 Wall balls (20lbs to 9' target)

MASTERS WOMEN - includes Masters Women 55+ 150 Wall balls (10lbs to 9' target)

- This workout begins from the standing position with the medicine ball on the floor and the Athlete standing tall. Using an additional ball, box or other object to check for proper depth is not allowed. If the ball is not caught between reps, it must come to a full stop on the ground. Bouncing the ball off the floor is not permitted.

 

Sunday, February 17, 2013

Rest Day

Helen

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

 

WOD Friday, February 15, 2013

AMRAP in 7 min of:

7 Deadlifts, 315/205 lbs

Sprint, 20 m

14 Pistols

21 Double Unders

Sprint, 20 m

 

WOD Thursday, February 14, 2013

AMRAP in 20 mins:

5 Kettlebell Snatch (one arm - R)s, 53/35 lbs

5 Kettlebell Snatch (one arm - L)s, 53/35 lbs

10 Down & Ups

15 Walking Lunges

20 Air Squats

WOD Wednesday, February 13, 2013

Hang Squat Clean

2-2-2-2-2-2-2

Use the heaviest weight you can for each set. Rest as needed between sets.

 

WOD Tuesday, February 12, 2013

CrossFit Games Open 12.1

As many reps as possible in 7 mins of:

Burpees

This workout begins from the standing position. The Athlete will move from flat on the ground to touching an object with both hands that is 6 inches above their max reach. Score is total reps completed in 7 minutes.

 

WOD Monday, February 11, 2013

2 Rounds For Time of:

100 Double Unders

50 Shoulder-to-Overheads, 95/65 lbs

25 Toes To Bars

 

The 2013 Reebok CrossFit Games Open starts in 23 days.

We encourage all CrossFit DTW athletes to register and join the fun.

 

WOD Saturday, February 9, 2013

Deck of Death! (For Time)

Draw cards from a standard deck.

Card values = reps

Face cards = 10,

Aces = 15.

Hearts = push-ups,

Diamonds = sit-ups,

Clubs = squats,

Spades = box jumps,

Jokers = 15 burpees.

Work your way through the entire deck, for time.

 

WOD Friday, February 8, 2013

Runs, Knees-to-elbows

4 rounds for time of:

400 m Run

25 Knees-to-elbows

 

WOD Thursday, February 7, 2013

FT: Kettlebell Swings, Double Unders and Wall Balls

For time:

50 Kettlebell Swings, 53/35 lbs

50 Double Unders

10 Wall Balls, 20/14 lbs, 10 ft

40 Kettlebell Swings, 53/35 lbs

50 Double Unders

20 Wall Balls, 20/14 lbs, 10 ft

30 Kettlebell Swings, 53/35 lbs

50 Double Unders

30 Wall Balls, 20/14 lbs, 10 ft

20 Kettlebell Swings, 53/35 lbs

50 Double Unders

40 Wall Balls, 20/14 lbs, 10 ft

10 Kettlebell Swings, 53/35 lbs

50 Double Unders

50 Wall Balls, 20/14 lbs, 10 ft

 

WOD Wednesday, February 6, 2013

"Death By" - Pull-ups and Handstand Push Ups :

With a continously running clock perform:

1 Pull-up and 1 Handstand Push Up in the first 1 min

2 Pull-ups and 2 Handstand Push Ups in the second 1 min

3 Pull-ups and 3 Handstand Push Ups in the third 1 min ...

Continuing this for as long as you are able.

Use as many sets in any order each minute as needed.

Post number of minutes successfully completed for each exercise.

Their sum is your score.

WOD Tuesday, February 5, 2013

Back Squat 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

WOD Monday, February 4, 2013

The Chief

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between each cycle.

For each cycle restart the AMRAP.

WOD Saturday, February 2, 2013

For Time:

50 Sit-up (abmat)s

50 Double Unders

50 Sit-up (abmat)s

50 Walking Lunges

50 Sit-up (abmat)s

50 Burpees

50 Sit-up (abmat)s

 

WOD Friday, February 1, 2013

5 Rounds For Time of:

30 Double Unders

10 One-Arm Kettlebell Power Snatch (R), 53/35 lbs

10 One-Arm Kettlebell Power Snatch (L), 53/35 lbs

3 Turkish Get-ups, Right Arm, 53/35 lb Kettlebell

3 Turkish Get-ups, Left Arm, 53/35 lb Kettlebell

 

WOD Thursday, January 31, 2013

Gwen

Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets. 

WOD Wednesday, January 30, 2013

Sean  A Hero WOD

10 rounds for time of:

11 Chest-to-bar Pull-ups

22 Front Squats, 75/55 lbs

WOD Tuesday, January 29, 2013

5 Rounds For Time of:

10 Wall Climbs

10 Toes To Bars

20 Box Jumps, 24/20 in

 

WOD Monday, January 28, 2013

Deadlift 3-3-3-3-3

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

Sunday, January 27, 2013

Rest Day

 

WOD Saturday, January 26, 2013

For Time:

Run, 800 m

-- then –

 3 rounds of:

20 Wall Balls, 20/14 lbs

20 Box Jumps, 24/20 in

20 Push-up (hand release)s

 -- then –

Run, 800 m

 

WOD Friday, January 25, 2013

3 rounds for time of:

20 Double Unders

20 Kettlebell Goblet Squats, 53/35 lbs

30 Double Unders

30 Kettlebell Sumo Deadlift High-pulls, 53/35 lbs

40 Double Unders

40 Single Arm Kettlebell Swing (Russian)s, 53/35 lbs

WOD Thursday, January 24, 2013

AMRAP in 20 mins of:

Farmer Walk (2 Plates, 1 in each hand), 45/25 lbs, 90 ft

30 GrassHoppers

Lateral Bear Crawl, 90 ft

30 Bumper Plate Burpees

You must carry the plates with a pinch grip. Every time you drop a plate or set them down before walking at least 45 ft is a 1 bumper plate burpee penalty. eg. if you drop a plate twice during the 90 ft you do 1 burpee the first time 2 burpees the second time etc.

WOD Wednesday, January 23, 2013

CrossFit Games Regional 12.4

For time:

50 Back Squats, 135/95 lbs

40 Pull-ups

30 Shoulder-to-Overheads, 135/95 lbs

50 Front Squats, 85/65 lbs

40 Pull-ups

30 Shoulder-to-Overheads, 85/65 lbs

50 Overhead Squats, 65/45 lbs

40 Pull-ups

30 Shoulder-to-Overheads, 65/45 lbs

 

WOD Tuesday, January 22, 2013

Annie 
50-40-30-20-10 reps, for time of:

Double Under

Sit-up (abmat)

 

WOD Monday, January 21, 2013

AMRAP in 20 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

10 Sumo Deadlift High Pulls, 95/65 lbs

 

Congratulations to Brogan for passing the Level I CrossFit trainer certification course.

Great job Brogan!

WOD Saturday, January 19, 2013

AMRAP in 20 min of: 

200 m Run

20 Double Unders

10 Box Jumps (24"/20")

10 Toes-to-Bar

AMReps 10 mins: 

As many reps in 10 mins as you can of:

15 Jerks, 135/95 lbs

15 Jerks, 165/115 lbs

15 Jerks, 195/135 lbs

15 Jerks, 225/155 lbs

 

Rest exactly 10 min then:

AMRAP 10 mins:  
Complete as many rounds as possible in 10 mins of:

10 Squat Snatches, 95/65 lbs

10 Chest-to-bar Pull-ups

 

 

WOD Thursday, January 17, 2013

7 rounds for time of:

1 Rope Climb, 15 ft.

10 Wall Balls, 20/14 lbs

15 Kettlebell Swings, 53/35 lbs

20 Double Unders

 

WOD Wednesday, January 16, 2013

AMRAP in 20 mins:

5 Handstand Push Ups

10 L-Sit Pull Ups

15 Walking Lunges

 

WOD Tuesday, January 15, 2013

"Carse"  A Hero WOD

21-18-15-12-9-6-3 reps for time of:

95/65 pound Squat clean

Double-under

185/125 pound Deadlift

24"/20” Box jump

Begin each round with a 50 meter Bear crawl.

 

WOD Monday, January 14, 2013

Wall Balls, Kettlebell Swings, Sit-ups

40-30-20-10 reps of:

Wall Balls, 20/14 lb

Kettlebell Swings,53/35 lb

Sit-up (abmat)s

WALL BALL KETTLEBELL SWING ABMAT SIT-UP

WOD Saturday, January 12, 2013

Chelsea

Every 1 min for 30 mins do:

5 Pull-ups

10 Push-ups

15 Air Squats

 

WOD Friday, January 11, 2013

AMRAP in 15 mins:

10 Wall Balls, 20/14 lbs

10 Toes To Bars

10 Box Jumps, 24/20 in

 

WOD Thursday, January 10, 2013

Nate

AMRAP in 20 mins of:

2 Muscle Ups

4 Handstand Push Ups

8 Kettlebell Swings, 2/1.5 pood

 

WOD Wednesday, January 9, 2013

CrossFit Games Open 11.6 / 12.5

AMRAP in 7 min of:

3 Thrusters, 100/65 lbs

3 Pull Up (Chest To Bar)s

6 Thrusters, 100/65 lbs

6 Pull Up (Chest To Bar)s

9 Thrusters, 100/65 lbs

9 Pull-ups (Chest To Bar)s

12 Thrusters, 100/65 lbs

12 Pull Up (Chest To Bar)s

15 Thrusters, 100/65 lbs

15 Pull Up (Chest To Bar)s

18 Thrusters, 100/65 lbs

18 Pull Up (Chest To Bar)s

21 Thrusters, 100/65 lbs

21 Pull Up (Chest To Bar)s

 If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

 

 

WOD Tuesday, January 8, 2013

Santora

Three rounds for reps of:

155 pound Squat cleans, 1 minute

20' Shuttle sprints (20' forward + 20' backwards = 1 rep), 1 minute

245 pound Deadlifts, 1 minute

Burpees, 1 minute

155 pound Jerks, 1 minute

Rest 1 minute

 Post total reps and reps per round.

 

WOD Monday, January 7, 2013

Kettlebell Swings, Knees-to-elbows, Double Unders

5 rounds for time of:

21 Kettlebell Swings 1.5/1.0 pood

21 Knees-to-elbows

21 Double Unders

 

WOD Saturday, January 5, 2013

Chipper: Handstand Push Ups, Toes To Bars, 800 m and 2 more

For time:

25 Handstand Push Ups

50 Toes To Bars

800 m Run

75 Push Press, 75/55 lbs

150 Double Unders

 

WOD Friday, Janaury 4, 2013

 Seth

For Time:

10 Muscle-ups

30 Box Jump (30 in.)s

50 Push-ups

7 Muscle-ups

25 Box Jump (30 in.)s

50 Sit-up (abmat)s

5 Muscle-ups

20 Box Jump (30 in.)s

50 Air Squats

3 Muscle-ups

15 Box Jump (30 in.)s

50 Burpees 

 

WOD Thursday January 3, 2013

15-12-9-6-3: Power Cleans and Burpee (Bar Facing)s

15-12-9-6-3 reps, for time of:

Power Clean, 135 lbs

Bar-facing burpee

 

WOD Wednesday January 2, 2013

Overhead Squat 1-1-1-1-1-1-1

Use the heaviest weight you can for each set.

Rest as needed between sets.

 

WOD Tuesday January 1, 2013

Note: WOD times are at 2:00 pm and 4:00 pm today only.  No other WODs today.

"FGB Style" - Runs, Kettlebell Swings, Kettlebell Step Ups and 31 more

1 round, 1 min per station, of:

 Run (calories)

Kettlebell Swing, 53 lbs

Kettlebell Step Up, 44 lbs, 24 in

Sumo Deadlift High Pull, 95 lbs

Kettlebell Goblet Squat, 53 lbs

Rest

Row (calories)

Thruster, 45 lbs

Double Under

Atlas Stone Ground To Shoulder, 115 lbs

Farmers Walk (Kettlebell), 140 lbs

Rest

Bike (Calories)

Deadlift, 155 lbs

Wall Ball, 20 lbs

Kettlebell Ground to Overhead, 53 lbs

Kettlebell Snatch, 35 lbs

Rest 5 mins

Pull-up

Push-up (hand release)

Air Squat

AbMat Sit-up

Burpee

Rest

Wall Climb

Jumping Alternating Lunge

GrassHoppers

Back Extensions (Ghd)

Deck Squat to Tuck Jump

Rest

Box Jump (24 In.)

Ring Dip

Pistols (Alternating Legs)

Parallette Pass Through

Windshield Wipers

Perform this like "Fight Gone Bad," by rotating immediately to the next station every 1 min, the clock does not stop or reset between stations.