Training May 15th – 21st



Sunday Fun Day!

*3 pm surprise WOD*


12 minutes to find a 5RM Shoulder Press



12 Box Jumps at 18-20″

12 Push Press @ 105/70#

100 m Single Arm Farmer’s Carry @62-88# / 44-53#

*Must use a different box for every round of Box Jumps and a different kettlebell for every round of Farmer’s Carry.  You can keep your barbell, but everything else you have to steal from someone new each round.  If you ask their permission first, then you must perform 10 Burpees. Embrace the chaos.


8 rounds (not for time)

4 sec pause Back Squat + Back Squat

1 Legless Rope Climb or 2 Rope Climbs

*Rest as needed between rounds

*Rounds don’t start until you reach 65%+ of your Back Squat max.  Try to move up in weight each round.  Spotting is required.  Onlooker counts the pause, not the athlete squatting.

*Must move directly from Back Squat to Rope Climb without rest


Every 40 seconds for 15 rounds:

1 Handstand Pushup


“Antagonistic Helen”

3 rounds for time:

400 m Row (or 35 cal Bike)

21 GHD Situps

12 Handstand Pushups

*Compare to September 29th, 2015


“Buddy Bag”

With a partner and a light sand bag:

40 Sandbag Front Squats

2 x 50′ Sandbag bear crawl drag

40 Sandbag Thrusters

2 x 50′ Sandbag bear crawl drag

40 Sandbag to Shoulders (20 each leg)

2 x 50′ Sandbag bear crawl drag

40 Sandbag Burpees

2 x 50′ Sandbag bear crawl drag


CrossFit Total 2

Find 1 RM


Bench Press

Overhead Squat

*Power or Full Clean is acceptable.  Starfish Cleans will not count

*Leaderboard spot will be reset and up for grabs


Strongman Week 6


7 rounds for time:

7 Deadlifts@ 315#/205#

200 m Run

15 Pullups

rest 45 seconds

*Must have a 470#/275# + Deadlift 1 RM to attempt as RX