Category Archives: Format

Front Squats, Squat Cleans, Thrusters, Box Jumps and Row

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3 rounds

  • 3 x Pause Front Squats

Go slow, 3 second decent, 3 second pause at bottom.

3 rounds

  • 1.1.1 x Squat Clean (stop and reset between reps)

Then for total reps, EMOM for 15 minutes (3 rounds)

  • Station 1: Max reps Sandbag Thruster
  • Station 2: Max reps Box Jumps
  • Station 3: Max Calories Row
  • Station 4: Max Dumbbell Power Clean @ 16kg
  • Station 5: Rest 1 minute

Results: Pause FS @ 165lbs for all rounds. Squat Cleans @ 115-135-155lbs. Metcon 70-61-60 reps.

Filthy-150 WOD: Spinning Cathrine

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This WOD is taken from the Filthy 150 competition going on this weekend in Ireland. For time

  • 160 x Double Unders
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 24 x Alternating Dumbbell Thrusters
  • 10 meter Alternating Overhead Dumbbell Walking Lungs
  • 160 x Double Unders

For the alternating overhead lunges, do the first 5m with left DB overhead and right DB in front rack position on shoulder, then the next 5m with the right DB overhead and the left DB in front rack position on shoulder.

For the alternating thrusters, only push one dumbbell overhead when you come up, alternating left and right dumbbells.

Results: Used 16kg Dumbbells. Finished in 12:06.

Macho Man Complex from CF New England

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Take 15-20 minutes build to a heavy complex (one complex is all 3 movements before putting bar down).

  • 3 x Power Clean
  • 3 x Front Squat
  • 3 x Push Jerk/Press

3 rounds for time of

  • 3 rounds of the complex above @ 65% of weight reached above
  • Run 200m

Results: Really liked this one. For the Heavy Complex got up to 145lbs. For the Metcon used 95lbs – 9:56.