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October 21/15: Sneaky EMOM



5 @ 60%, 5 @ 65%, 5 @ 70% for floor press


EMOM for 10 minutes of

5 pull-ups

10 hand release push ups

20 double unders

Cool Down:

10 x 50m sprints


October 12/15: Whose Afraid of Bears?


EMOM for 10 minutes

Even: 30 double unders

Odd: box jump at 90% of max height


3 Rounds for Time

5 bear complex (135/95)

10 pull-ups

Rest 3 minutes then 2 Rounds for Time

10 clean and jerks (135/95)

15 toes-to-bar

Rest 2 minutes then 1 Round of

10 wall balls

10x 10m bear crawls

October 1/15: Who Loves Burpees?


Squat snatch 1-1-1-1-1-1 (60%, 65%, 70%, 75%, 80%, 85%)


4 rounds of

Minute 1: max distance on rower

Minute 2: max effort burpees

Minute 3: max front squat (125/85)

Minute 4: max pull-ups

<rest 1 minute>

September 16/15: Ladder of Thrusters & Pull-Ups



Floor press–5×5 @ 70% of your 1 rep max


10 minute ladder

3 Thrusters (95/65)

3 pull-ups

6 Thrusters (95/65)

6 pull-ups

9 Thrusters (95/65)

9 pull-ups



September 1/15: Cindy



You will spend 3 minutes at each station, 2 people (boy & girl) working at a time, switching out whenever you want. Each team is trying to get the most reps, as the losing team does 20 burpees.

  • sledge hammer
  • tire flips
  • 20m sled pushes
  • box jumps


10 minute AMRAP

5 pull-ups

10 push-ups

15 air squats


August 24/15: 4 Rounds of Running, Snatches & Pull-Ups



Work up to 90% of your 1 rep max on your power clean. Then every 30 seconds for 5 minutes do 1 rep at the 90% weight.


4 rounds for time of

400m run

22 kettlebell snatches

11 pull-ups

rest 2 minutesĀ in-between rounds


August 11/15: Mary


Upon request, today is a girl WOD: Mary!!


2×10 perfect form kips

2×5 pulling chin to the bar, holding it for 2 seconds, and then pushing away from the bar straight down

2×5 perfect kipping pull-ups



20 Minute AMRAP

5 handstand push-ups

10 pistols

15 pull-ups



August 6/15: A Hot 15 Minutes



5×4 strict toes-to-bar or as high as you can go

4×5 strict pull-ups


15 minute AMRAP

5 ring dips

10 overhead squats (95/65)

20 medicine ball sit-ups (20/14)


July 14/15: Death by EMOM

TexasFC FB Page n Blog-48

This WOD looks ok but then it will sneak up on you…and quickly!!


EMOM for 5 minutes

12 box jumps

with the remaining time, do Max Pull-Ups!

rest a minute then

EMOM for 5 minutes

8x 10m sprints

with the remaining time, do Max Mountain Climbers!

rest a minute, then

EMOM for 5 minutes

10 kettlebell swings

with the remaining time, do Max Burpees!

TexasFC FB Page n Blog-48

July 7/15: 13 Minutes of Fun



Attempt muscle-ups!

Scaled do ring dips and attempting to throw self into a muscle-up position on rings


21 shoulder to overhead (95/65)

21 pull-ups

21 kettlebell swings (54/35)

15 hang power snatch

15 pull-ups

15 kettlebell swings

9 thrusters

9 pull-ups

9 kettlebell swings

13 minute timecap

For a proper power snatch pull bar up off floor by extending hips and knees. As bar reaches your knees, your back stays arched and maintains same angle to floor as in starting position. When barbell passes knees, vigorously raise your shoulders while keeping bar as close to your legs as possible. When the bar passes your upper thighs, allow it to contact your thighs. Jump upward extending your body. Shrug your shoulders and pull the barbell upward with your arms, allowing your elbows to pull up to your sides, keeping them over the bar as long as possible. Aggressively pull your body under bar. Catch the bar at arm’s length before your knees bend lower than 90Ā°. As soon as the barbell is caught on locked out arms in partial squat position, stand up with the barbell over head immediately so your thighs ride no lower than parallel to floor.