“Crooked Smile”
For Time
-30 Back Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Front Rack Walking Lunge*
-10 Bar Muscle-Up
-30 Overhead Walking Lunges*
-10 Bar Muscle-Up
*135/95lb
**scale BMU to Burpee Pull-Ups
Please record your results.
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“Senior Citizen”
(Repeat of Workout #10)
For Time [20:00 Cap]
65 *Cleared* Box Jumps 24/20″
65 Alternating Pistols
65 DB Hang-to-Overhead 50/35’s
65 Burpees to 6″ Target
*note that the cleared box jump is a change from the original workout
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Whoop There It Is”
For Time
-100m Run
-10 Thrusters 135/95lb
-10 GHD Sit-Ups
-200m Run
-20 Thrusters 95/65lb
-20 GHD Sit-Ups
-400m Run
-40 Thrusters 45/35lb
-40 GHD Sit-Ups
Please record your results.
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“Tribute”
(Repeat of Workout #36)
AMRAP 20:01
-9 Burpee Pull-Ups
-11 Calorie Row
Please record your results.
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“Minute to Win It”
AMRAP 1:00: Alternating Pistols
AMRAP 1:00: Alt. DB Clean & Jerk 70/50lb
AMRAP 1:00: Broad Jumps 7/5ft
AMRAP 1:00: KB Reverse Lunge 70/53’s
AMRAP 1:00: Box Jump Over 30/24″
AMRAP 1:00: KB Squats 70/53’s
*rest 1:00 b/w each AMRAP
Please record your results.
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“Silver Collar Snatch”
(Repeat of Workout #37)
For Time [14:00 Cap]
-10 Snatch 135/95lb (or) 55%
-8 Snatch 165/115lb (or) 65%
-6 Snatch 185/125lb (or) 75%
-4 Snatch 205/145lb (or) 85%
-2 Snatch 225/155lb (or) 95%
*round percentages to nearest 5lb / 2kg increment
*use the percentage unless the prescribed loading is lighter
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Going UUUUUP!”
For Time (18:00 Cap)
-20 Bar Muscle-Up
-40 Overhead Squat 135/95lb
-60 Bar-Facing Burpees
-80 Wall Balls, 20/14lb, 10/9ft
-100 Calorie Row
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
“Caudle Waddle”
[22:00 Clock]
For Time
-75-50-25 KB Deadlift 70/53’s
-25-25-25 Shuttle Run (2×25=1)
…
In Remaining Time…
-Find 1RM Strict Chin-over-Bar Pull-Up
(E1 is for time, E2 is for load in pounds)
Please record your results.
[Include the Workout Name so scores don’t get “lost” in the forum.]
see next page for more workouts