10 Push Presses (135/95 lb)10 Power Curls (135/95 lb)10 Bent-Over Rows (135/95 lb)10 Ground Presses (135/95 lb)10 calorie Assault Air Bike … [Read more...] about Assault 5 Star Power
Benchmark Wods
Assault Quest
5 Handstand Push-Ups10 Box Jumps (24/20 in)15 Sumo Deadlift High-Pulls (95/65 lb)20 calorie Assault Air Bike25 AbMat Sit-Ups30 Single-Unders … [Read more...] about Assault Quest
Chelsea
5 Pull-Ups10 Push-Ups15 Air Squats … [Read more...] about Chelsea
Deck of Death
Draw cards from a standard 52-card deck plus 2 Jokers. Each card drawn determines which exercise to do and the number of reps.Suit determines the exercise:Hearts = Push-UpsDiamonds = Sit-UpsClubs = Air SquatsSpades = Box jumps (24/20 in)Card value determines the number of reps (face cards = 10, Aces = 11).Jokers = 15 Burpees … [Read more...] about Deck of Death
Beast 12
25 Walking Lunges20 Pull-Ups50 Box Jumps (20 in)20 Double-Unders25 Ring Dips20 Knees-to-Elbows30 Kettlebell Swings (2/1.5 pood)30 Sit-Ups20 Dumbbell Hang Squat Cleans (35/25 lb)25 Back Extensions30 Wall Ball Shots (20/14 lb)3 Rope Climbs (15ft) … [Read more...] about Beast 12
Geo Metro Thanksgiving Throwdown
15 Handstand Push-Ups10 Cleans (135/95 lb)10 Strict Pull-Ups20 Deadlifts (135/95 lb)25 Push-Ups15 Back Squats (135/95 lb)All reps must be unbroken. … [Read more...] about Geo Metro Thanksgiving Throwdown
Christine
500 meter Row12 Deadlifts (Bodyweight)21 Box Jumps (24/20 in) … [Read more...] about Christine
Probatio
0:00-5:00Max Burpee Box Jump-Overs (24/20 in)Rest 5 minutes10:00-14:00Max 10 meter Shuttle RunsRest 4 minutes18:00-22:00Max Power Cleans (155/105 lb)Rest 3 minutes25:00-27:00Max Wall Ball Shots (20/14 lb)Rest 2 minutes29:00-30:00Max Unbroken Pull-Ups (single attempt) … [Read more...] about Probatio
It’s a Trap!
100 Burpees200 meter Run to start, then again every 2 minutes … [Read more...] about It’s a Trap!
The Fearless 14
12 Handstand Push-Ups2 400 meter Runs15 Bar Over Burpees14 Overhead Squats (95/65 lb) … [Read more...] about The Fearless 14