3min AMRAP
3 PC
3 HSPU
50 m sprint

rest 2 min

3min AMRAP
3 PC
3 Front Squats
2 PP

rest 2 min

3min AMRAP
3 PC
6 HSPU
50 m sprint

5 rounds

10 Pistoles
15 Push Ups
20 T2B/Sit ups

Details at GymnasticsWOD

9:15 am crew:

6:15 am crew

Happy 149th Birthday Canada

4x

7 ring dips
14 deadlifts
28 Double Unders

5:30 class:

4x
35 wallballs
12 pull-ups
200m run

12 min AMRAP

Sled pull or prowler to end of bus lane and back
5 tire flips
10 push ups

15 T2B
15 Box Jumps
200m run
50 SU
20 push ups
200m run
10 C2B
10 KB Swings
200m run
10 push press
200m run
10 power cleans
200m run
1 MU

9 thrusters
15 push ups
9 thrusters
15 box jumps
9 thrusters
200m run
9 thrusters
20 T2B
9 thrusters

Happy Father's Day!

5x

15 wallballs
12 power cleans
9 lateral over bar burpees

10-1
HSPU
1-10
Pullups

5:30 Crew

12 power snatch
12 OVH Lunge
10 power snatch
10 OVH Lunge
200m run
10 power snatch
10 OVH Lunge
12 power snatch
12 OVH Lunge

35 min AMRAP

17 Power Cleans
75 Air Squats
600m run with plate

4 rounds

400m run
Max reps heavy deadlift

50 sit ups
50 box jumps
50 t2b
50 walking lunges
50 push ups
50 cal row

Friday Fun

Partner WOD

60 Deadlifts
30 Burpees
60 Front Squats
30 Burpees
60 Push Press
30 Burpees

*with remaining time max rep Clean and Jerk

15-12-9-6-3

Power Snatch
Box jumps

 

2:00 AMRAP
21 Power Cleans
21 BF Burpees

rest 2:00

1:30mim AMRAP
15 Power Cleans
15 Athletic Burpees

rest 2:00 min

1:00 AMRAP
9 Power Cleans
9 BFF Burpees

** each round add weight on power cleans

Thruster love❤️

A photo posted by Badlands Crossfit (@badlandscrossfit) on Jun 7, 2016 at 4:13pm PDT

 5 rounds

5 Push Press
10 Ball Slams
15 Thrusters


5:30 crew:

AMRAP 1:30
21 thruster 95/65
21 ball slams
rest 2:00 min

AMRAP 1:30
10 Thrusters 135 /85
10 BF Burpies
rest 2min

AMRAP 1:30
5 Thrustes 155 / 105
5 Ball slams
5 BF Burpies

200m run
20 OVHS
200m run
25 C2B Pullups
200m run
20 OVHS
200m run

Friday Fun

9min AMRAP

5 T2B
10  box Jumps
15 Wall Balls

400m run

20 Single Arm Dumbell/Kettlebell Power Snatch
20 ring Push ups

300m run

14 Single Arm Dumbell/Kettlebell Power Snatch
14 ring Push ups

200m run

8 Single Arm Dumbell/Kettlebell Power Snatch
8 ring Push ups

100m run

5:30

800m run
15  squat cleans 95/65

400m run
12 squat cleans 115/80

200m run
9 squat cleans 135/95

100m run

100 double Unders

3x
15 deadlifts
50 sit ups

100 Double Unders

5:30 Crew:

7 HSPU
3 Deadlifts
1 bar Muscle Up

"Hammer"

Five rounds, each for time, of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds

or

"Hildy"

100-calorie row
75 thrusters, 45-lb. barbell
50 pull-ups
75 wall-ball shots, 20-lb. ball
100-calorie row

Friday Fun

20min AMRAP

20 KB Swings
10 Atomic Situps
200m run

4 rounds
10 GRD 2 OVH
10 T2B

27-18-9

Back Squats
Box Jump Burpees

Fun Friday

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5 rounds

5 Ground to OVH
10 OVH Walking Lunge
5 T2B

Regional Event 5

3 x
400m run
40 sit ups/ GHD sit ups
7 super heavy deadlifts :)

Regional Event 3 & 4

For time: (6 min time cap)

104 wallballs 
52 pullups

rest 1 min  then

4 rounds (10 min time cap)
28 pistols
15 power cleans

Fun Friday...

10-8-6-4-2
Power Clean
Front Squat
Push Press
Back Squat
Push Press(off back)

 then

5 Rounds
15 Sec Push-Up
15 Sec Rest
15 Sec Sit-Up
15 Sec Rest…

 4 x

10 Thrusters

400m run
10 HSPU

10-1 OHVS
1-10 Bar facing Burpees


The ulimate core exercise

Run
100-200-400-200-100

after running do

10 pullups
10 box jumps

3 rounds

10 KB Snatch
20 KB step up lunge
30 KB squats

Happy Mother's Day

Friday Fun

teams of 3

100 cal row
100 burpies
100 power cleans
100 toes to bar
100 push press
100 burpies
100 cal row

3 rounds

3 super heavy deadlifts
9 barfacing burpees
400m run

5:30 crew

3x
3 super high box jumps
9 pass thrus
50 double jumps

5 rounds

6 pistol box jumps
10 ring push ups
1 rope climb

3 rounds

10 power cleans
50 wallballs

21-15-9

OVHS
Ring Dips