WODs for
WODs
Leaderboards
Benjamin Collins
Angela Davis
Mirko Dimkovski
Sean Coppack
Houston Wiggins
Todd Montroy
As many reps as possible in 15 mins of: 1 Back Squat, 1.5x bodyweight 1 Shoulder Press, 0.75x bodyweight 1 Deadlift, 1.5x bodyweight 2 Back Squats, 1.5x bodyweight 2 Shoulder Press, 0.75x bodyweight 2 Deadlifts, 1.5x bodyweight 3 Back Squats, 1.5x bodyweight 3 Shoulder Press, 0.75x bodyweight 3 Deadlifts, 1.5x bodyweight Continue increasing reps by 1 each round until time is complete. U.S. Marine Lt. Col. Christopher “Otis” Raible, 40, of North Huntington, Pennsylvania, was killed by insurgents during an attack on Camp Bastion, Afghanistan, on Sept. 14, 2012. Raible joined the Marines in 1995, served in Iraq and Afghanistan, and was the commanding officer of Marine Attack Squadron 211 out of Marine Corps Air Station in Yuma, Arizona. Raible trained CrossFit with his wife, Donnella, and daughter Catherine. His favorite movements were deadlifts, squats, overhead presses and bench presses. He is survived by his wife, Donnella; daughters, Catherine and Allison; and son, Brian.
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.
1. DB Hammer Curl + Strict Press in Split Position
Dumbbell Hammer Curl To Press : 10-10-10Dumbbell Hammer Curl To Press 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
DB hammer curl into strict press while in a jerk Split Position: 3×10 reps
2. Clean Complexes
Lifting: Clean + Front Squat + Push Press + Push Jerk + Jerks, Clean + Front Squat + Push Jerk + Jerks and Clean + Front Squat + JerksClean + Front Squat + Push Press + Push Jerk + Jerk 1-1, using heaviest weight per set Clean + Front Squat + Push Jerk + Jerk 1-1, using heaviest weight per set Clean + Front Squat + Jerk 1-1, using heaviest weight per set
*Build up in weight throughout the course of the 6 sets
3. Slow Clean Deadlift at 2" Deficit
Clean Deficit Deadlift 2-2-2-2Clean Deficit Deadlift 2-2-2-2 Use the heaviest weight you can for each set. Rest as needed between sets.
Slow Clean Deadlift at 2” deficit: 4×2 @ 5 second ascent, 5 second descent.
4. 1 Arm DB Sit-Up to Press, Lunge to DB High Pull & Reverse Hyper
3 RFT: Situp w/ Dumbbell Shoulder Press, Lunge to Dumbbell High Pulls and Reverse Hypers3 rounds for time of: 10 Situp w/ Dumbbell Shoulder Press, pick load 14 Lunge to Dumbbell High Pulls, 50/35 lbs 10 Reverse Hypers, pick load
3 sets: 1 arm DB Weighted Sit ups + 1 arm Strict Press x 10 reps *do a one arm strict press at the top of the sit up Lunge into DB High Pull: x 7 each leg. (50/35#) *stay in a jerk position through the 7 sets. Lower yourself down until your back knee touches the deck, then explode up into a db high pull. Continue up and down as you would a thruster. Reverse Hypers x 10. Pause at the top for 3 seconds and squeeze glutes. Use some resistance bands if these are too easy.
Push-ups 4x Max Rep Rest as needed between sets.
4 Rounds :30 Push Up Hold (top) AMRAP Push Ups Perfect *Rest as needed
Intermediate Option:
AMReps 15 mins: Back Squats, Shoulder Press and DeadliftsAs many reps as possible in 15 mins of: 1 Back Squat, 1x bodyweight 1 Shoulder Press, 0.5x bodyweight 1 Deadlift, 1x bodyweight 2 Back Squats, 1x bodyweight 2 Shoulder Press, 0.5x bodyweight 2 Deadlifts, 1x bodyweight 3 Back Squats, 1x bodyweight 3 Shoulder Press, 0.5x bodyweight 3 Deadlifts, 1x bodyweight Continue increasing reps by 1 each round until time is complete.
For each movement, pick loads that are heavy but allow you to easily complete 3-4 reps when fresh. As fatigue sets in and the reps increase, break each movement into smaller sets so you can maintain solid mechanics.
Beginner Option:
AMReps 15 mins: Air Squats, Push-ups and DeadliftsAs many reps as possible in 15 mins of: 1 Air Squat 1 Push-up 1 Deadlift, 0.5x bodyweight 2 Air Squats 2 Push-ups 2 Deadlifts, 0.5x bodyweight 3 Air Squats 3 Push-ups 3 Deadlifts, 0.5x bodyweight Continue increasing reps by 1 each round until time is complete.
Gym Activity
-
Sets 3 Deadlift From Boxes | 435 lbs 3 Deadlift From Boxes | 435 lbs 3 Deadlift From Boxes | 405 lbs -
Double KB front rack Empty yolk for prowler24:00 AMRAP: Sandbag Bear Hug Carry, 20 m | 53 lbs Seated Sled Pull, 10 m | 90 lbs Hanging L Sit, 30 secs Prowler Push, 20 m | 180 lbs 16 Bottoms Up Kettlebell Press | 18 lbs -
Focused on technique and how I can transfer this to cycling heavy weights as I suck at this. Stayed lighter then 80%. No belt, knee sleeves or belt.Every 1 min for 12 mins: 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs 1 Squat Clean, 80% 1RM | 225 lbs -
5 mins: Run, 200 m then in the remaining time, AMRAP of: 6 Deadlifts, 275 lbs 6 Lateral Burpees
-
Intervals Run, 1 mi | 6:33.65 -
Sets 2 Deadlifts | 405 lbs 2 Deadlifts | 405 lbs 2 Deadlifts | 405 lbs -
Sets 7 Back Rack Reverse Lunge Steps | 165 lbs 7 Back Rack Reverse Lunge Steps | 165 lbs 7 Back Rack Reverse Lunge Steps | 185 lbs 7 Back Rack Reverse Lunge Steps | 185 lbs
-
5 mins: Run, 400 m then in the remaining time, AMRAP of: 9 Deadlifts, 225 lbs 9 Lateral Burpees
-
75 Wall Balls, 20 lbs 25 Dumbbell Snatches, 50 lbs
-
Sets Supine Ring Row | 12 reps Supine Ring Row | 12 reps Supine Ring Row | 10 reps
0
