7/25/14 “Death by Yoke Carry” (compare to 11/8/13)

Strongmanwod 7/25/14

“Death by Yoke Carry”

Start with an empty yoke and carry it 50′

Every minute on the minute add 30 pounds to the yoke and carry it 50′. Continue this process until you fail.

Post final weight to comments.

Tim Burke scored 770. Mike Burke scored 740. Craig Niven, from CF Barrington, scored 600.

Strongman training grounds are rarely pretty.  Take a look at the 1,000 pound yoke carry below.  Dirt driveway, corn silo, and about 20 friends to help you out.

Posted in Death by, Yoke | Leave a comment


Strongmanwod 7/24/14 and Rob’s WOD 7/23/14

5 rounds

Every THIRD minute on the minute complete the following –

10 x dumbbell burpee clean and press @ 50 pounds per hand

Movement starts by picking up the dumbbells.  Complete a burpee while holding the dumbbells.  Once you are standing upright clean and press the dumbbells to the overhead position.

My fastest set of 10 reps was 1:18 in the fourth round.  If you finish your set of 10 in 1:35 you have 1:25 to rest until you start your next set of 10(start every 3rd minute for 5 rounds).

Post loads and times per round to comments.

Posted in Burpee, Clean, Dumbbells, Press | 1 Comment


Strongmanwod 7/23/14

Event Day

Each event is for time, max weight, or max distance –

Event 1 — 100′ tire flip @ 3.5x body weight or more

Event 2 — 150′ farmer’s carry @ 1.5x body weight

Event 3 — 1RM axle clean and press

Event 4 — Max distance atlas stone carry (any position allowed) @ body weight or more

NOTE – Unlimited warm up sets but only one actual work set…pretend you are in a competition.  You may rest as needed between events.

Post loads, times, and distance to comments.


Posted in Axle, Carry, Clean, Farmer's Carry, Press, Tire Flips | 3 Comments


Strongmanwod 7/22/14

Rest Day

FEEDBACK — Let’s hear it.  What are your thoughts on the past few days of programming?  What makes you post your score vs not posting?  

APPAREL SALE – Hybridathleticsapparel.com is running a sale on a handful of designs.  Support Strongmanwod — shirts SHIPPED for $20!!

“Strongman” isn’t just for burly dudes named Sven.  Truth is, it’s every bit as scalable as CrossFit.  Take a look at the video below and share your thoughts to comments.  If you have pictures or videos of your kids doing something cool with strongman equipment please send them to rob@hybridathletics.net


Posted in Uncategorized | 5 Comments


Strongmanwod 7/21/14

For time –

100 walking barbell lunges @ body weight (or as close as possible)

Racks allowed.

Post loads and times to comments.

Below is a video from one of our followers, Yuri.  Look at the position of his spine during the squat….simply epic positioning.

Posted in Barbell, Lunge, Walking barbell lunges | 8 Comments

7/20/14 “Power Clean Party”

Strongmanwod 7/20/14

“Power Clean Party”

EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225.  Once you hit 225 pounds increase by 5 pounds per minute until you fail a rep.

Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155.  Once you hit 155 pounds increase by 5 pounds per minute until you fail a rep.

Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per minute until you miss a rep.

Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per minute until you miss a rep.

Post final successful lift and current 1RM to comments.

Posted in Every Minute on the Minute, Power Clean | 6 Comments


Strongmanwod 7/19/14

Alternate movements EMOM x 30 minutes

First minute 4 front squats  @ 1.3x body weight

Second minute 3 stone to shoulder @ body weight

Third minute 4 bench press @ 1.3x body weight

Scale as needed.   Weights should be challenging — DON’T make the mistake of going too light. This is a heavy wod.

Post loads and body weight to comments.

Posted in Uncategorized | 2 Comments


Strongmanwod 7/18/14

Rest Day

Rob’s WODs 7/15/14

Using a 70 pound KB — 1 up to 10 of the following –

KB snatch and KB clean and strict press right arm

KB snatch and KB clean and strict press left arm

The final set was 10 snatches right, 10 clean and press right, 10 snatches left, 10 clean and press left.

Time — about 20 minutes

Rob’s WOD 7/16/14

20 minute amrap –

21 cals row

15 strict dips

9 squats @ 315

5 rounds in approximately 19 minutes

Matt from CF Sheffield wrote about atlas stones and sent a few pics.  Take a look below.  Still debating whether you need stones in your gym?  What are you waiting for?  Hybridathleticsapparel.com

Hi Rob,
A couple of pictures showing some of our members at CrossFit Sheffield, England making good use of the Hybrid Stones we made.
After a bit of initial nervousness (and some coaching !), the regulars in the Strongman class(of all abilities) cant get enough !
The stones provide variance to the programming, and the carry over into other more traditional CrossFit movements is great.


CrossFit Sheffield

Posted in Uncategorized | 1 Comment


Strongmanwod 7/17/14

Death by strict pullups followed by Death by kipping pullups

Start a clock and perform 1 strict pullup.  At the top of the next minute complete 2 strict pullups.  Continue to add 1 strict pullup each successive minute until you cannot complete the entire set.  Sets do NOT have to be unbroken.

When you fail to complete a set of strict pullups move on to kipping pullups and continue to add 1 rep per minute until you cannot complete the set in 60 seconds.

Post your best strict set and your best kipping set to comments.

Posted in Death by, kipping pullup, Pullups, Strict Pullup | 2 Comments


Strongmanwod 7/16/14

Tabata Axle Deadlift @ 315 pounds

8 rounds of 20 seconds of work followed by 10 seconds rest

Load should be about 75% of your 1RM.

Post load and reps per round to comments.

Below is CF legend, Josh Everett, doing tabata deadlifts @ 315 with a regular barbell.


Posted in Axle, Deadlift | 3 Comments