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©MilestoneCrossfit 2020

641 W Front Street

Hutto, TX
(512) 765-4933

WOD 1: 

RX Division:

3 Rounds, 10 minute cutoff

8 Squat Cleans (185#/115#)

12 Handstand Pushups

16 Chest to Bar Pullups

Open Division:

3 Rounds, 10 minute cutoff

10 Stationary Alternating Front Rack Lunges (95#/65#)

10 Shoulder to Overhead Press Any way (95#/65#)

10 Knee Raises

Masters Division:

3 Rounds, 10 minute cutoff

10 Stationary Alternating Front Rack Lunges (95#/65#)

10 Shoulder to Overhead Press Any way (95#/65#)

10 Pullups

Team RX:

Relay:

Dual Kettlebell Farmers Walk to Workout Station (55#/35#)

3 Rounds:

10 Deadlifts (225#/155#)

10 Kettlebell Swings (55#/35#)

After the 3 Rounds Finish With:

Dual Kettlebell Farmers Walk to Finish Station

Team Open:

Relay:

Dual Kettlebell Farmers Walk to Workout Station (45#/25#)

3 Rounds:

10 Deadlifts (185#/135#)

10 Kettlebell Swings (45#/25#)

After the 3 Rounds Finish With:

Dual Kettlebell Farmers Walk to Finish Station

WOD 2: 

RX Division:

7 minute Overhead Squat Ladder

Men (95#, 115#, 135#, 155#, 175#)

Women (65#, 75#, 85#, 95#, 105#)

3 Reps at each weight until the last weight, then max effort reps at the last weight or whatever the last weight the athlete is capable of completing

Open Division:

7 minute Front Squat Ladder

Men (95#, 115#, 135#, 155#, 175#)

Women (65#, 75#, 85#, 95#, 105#)

3 Reps at each weight until the last weight, then max effort reps at the last weight or whatever the last weight the athlete is capable of completing

Masters Division:

7 minute Front Squat Ladder

Men (95#, 115#, 135#, 155#, 175#)

Women (65#, 75#, 85#, 95#, 105#)

3 Reps at each weight until the last weight, then max effort reps at the last weight or whatever the last weight the athlete is capable of completing

Team RX:

12 minute Overhead Squat Ladder

Men (95#, 115#, 135#, 155#, 175#)

Women (65#, 75#, 85#, 95#, 105#)

3 Reps at each weight until the last weight, then max effort reps at the last weight or whatever the last weight the athlete is capable of completing; only one athlete can be squatting at a time

Team Open:

12 minute Front Squat Ladder

Men (95#, 115#, 135#, 155#, 175#)

Women (65#, 75#, 85#, 95#, 105#)

3 Reps at each weight until the last weight, then max effort reps at the last weight or whatever the last weight the athlete is capable of completing; only one athelete can be squatting at a time

WOD 3: 

RX Division:

For Time, 12 minute cutoff to start run:

50 Double Unders

40 Wall Balls (20#/14#) (10' Target)

30 Toes to Bar

20 Burpee Box Jumps (24"/20")

5 Bar Muscle-Ups

400m Run

Open Division:

50 Double Unders or 150 Singles (Singles is not a scale)

40 Wall Balls (20#/14#) (9' Target)

30 Kettlebell Sumo Deadlift High Pulls (45#/25#)

20 Alternating Kettlebell Snatch (45#/25#)

10 Burpee Box Jumps

400m Run

Masters Division:

50 Double Unders or 150 Singles (Singles is not a scale)

40 Wall Balls (20#/14#) (9' Target)

30 Kettlebell Sumo Deadlift High Pulls (45#/25#)

20 Alternating Kettlebell Snatch (45#/25#)

10 Burpee Box Jumps

400m Run

Team RX:

For Time, 18 minute cutoff to start run

100 Double Unders

80 Wall Balls (20#/14#) (10' Target)

60 Toe to Bars

40 Burpee Box Jumps

5 Bar Muscle Ups

400m Run

Team Open:

100 Double Unders or 300 Singles (Singles is not a scale)

80 Wall Balls (20#/14#) (9' Target)

60 Kettlebell Sumo Deadlift High Pulls (45#/25#)

40 Alternating Kettlebell Snatch (45#/25#)

20 Burpee Box Jumps

400m Run

2015 Triple Threat Throwdown WODs