W.O.D.s

CrossFit
For load:
Close Grip Bench 12-10-8-8-8
 
For time:
50 Double under
50 HSPU
50 Toes to Bar
100 Push-up
100 Sit-up
100 Double Under
_______________________
 
Competitor 1
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
_______________________
 
Competitor 2
For time:
1 Mile Run
2k Row
1 Mile Run
2k Row
1 Mile Run
_______________________
 
FitEssentials
For load:
6-6-4-4-4
Deadlift (:03 eccentric)
Bar Dip
(rest as needed between rounds)
 
AMRAP 14:00
200m Single-Arm Farmer’s Walk (100m each arm)
1:00 Forearm Plank
20 Goblet Squats
________________________
 
Weightlifting
Snatch
80% 2×2
85% 4×1
 
Snatch Pull
3×3 -choose weight-
 
Front Squat
80% 5×2
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“Accept the challenges so that you can feel the exhilaration of victory.” 
~George S. Patton

CrossFit
5 rounds:
No rest between exercises.
8-12 Barbell Bent Row
8-12 Bent Dumbbell Lateral Raise
(alternate rounds with a partner)
 
AMRAP 12:00
9 Power Cleans 95/65
7 Front Squats 95/65
5 Shoulder to Overhead 95/65
35 Double Unders
_____________________________________
 
Competitor 1&2
For load:
Every 1:00 until you miss twice.
1 Snatch
(add 10lbs/5lbs each set)
 
For load:
Every 1:00 until you miss twice.
1 Clean & Jerk
(add 10lbs/5lbs each set)
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
1 attempt for reps:
Back Squat at 70% of 1RM
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 “Strength and growth come only through continuous effort and struggle.” 
~Napoleon Hill
CrossFit
4 rounds for load:
4 Front Squat + 6 Back Squat
 
For total time:
5 rounds
5 Pull-up
10 Push-up
15 Air Squat
-then-
50 KB Swing 53/35
-then-
3 rounds
5 Pull-up
10 Push-up
15 Air Squat
-then-
30 KB Swing
-then-
1 round
5 Pull-up
10 Push-up
15 Air Squat
-then-
10 KB Swing
_____________________________
 
Competitor 1&2
Snatch (testing friday)
60%2×2
65% 2×1
70% 3×1
 
Clean & Jerk (testing friday)
60%2×2
65% 2×1
70% 3×1
 
Back Squat (testing friday)
60%2×2
65% 2×1
70% 3×1
 
For time:
500m Row
25 Burpees Over the Rower
(rest 3:00)
400m Row
20 Burpees Over the Rower
(rest 2:00)
300m Row
15 Burpees Over the Rower
(rest 1:00)
200m Row
10 Burpees Over the Rower
______________________________
 
BodyStrong
AMRAP 20:00
5 Strict Pull-up
10 Push-up
15 Air Squat
20 Sit-up
_______________________________
 
Weightlifting
Clean & Jerk
80% 1+1, 2+2, 1+1
85% 1+2, 2+1, 1+1
 
Clean Pull
4×3 -choose weight-
 
Back Squat
80% 5×2
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“Life is to blame for everything.” 
~Robert Musil
CrossFit
Skill
Chest to Bat Pull-up or Bar MU
 
With a partner for time:
200m Farmer Carry 53/35
1,500m Row
200m Farmer Carry
1,000m Row
200m Farmer Carry
500m Row
200m Farmer Carry
__________________________
 
Competitor 1
Weighted Dip
Build to a 1RM
 
Weighted Pull-up
Build to a 1RM
 
For load:
Bench Press 5×8 (constant load)
*follow each set with 2 ring muscle-up
 
For time:
400m Run
21 Toes to Bar
400m Run
15 Toes to Bar
400m Run
9 Toes to Bar
____________________________
 
Competitor 2
Weighted Dip
Build to a 1RM
 
Weighted Pull-up
Build to a 1RM
 
For load:
Bench Press 5×8 (constant load)
*follow each set with 5 ring muscle-up
 
AMRAP 6:00
3 Strict Bottom Half Toes to Bar
3 Strict Top Half Toes to Bar
6 Kipping Toes to Bar
 
5 rounds for calories:
:30 Row for Cal
:30 Rest
:30 Assault Bike for Cal
:30 Rest
:30 Air Runner for Cal
:30 Rest
:30 Ski Erg for Cal
:30 Rest
___________________________
 
Aerobic Capacity
5 rounds for reps + cals:
:30 Ski or Bike for Cals
:30 Rest
:30 DB Box Step-up
:30 Rest
:30 AirRunner or Row for Cals
:30 Rest
:30 Mountain Climber
:30 Rest
:30 Jump Rope
:30 Rest
:30 Left Side Plank
:30 Rest
:30 Right Side Plank
:30 Rest
____________________________
 
Weightlifting
Pause Power Snatch + Power Snatch
85% 4(1+1)
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
85% 4(1+1)
 
Push Press
70% 4×5
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“We are what we repeatedly do. Excellence, then, is not an act, but a habit.” 
`Will Durant

CrossFit
For total reps:
Every 1:00 for 10:00
Even min: Handstand Push-up
Odd min: Toes to Bar
*start every round with 20 Double Unders
 
3 rounds for time:
400m Run
15 Burpee over the bar
10 Deadlift 225/155
_______________________________
 
Competitor 1&2
Every 1:00 for 10:00
1 Snatch at 70%
 
Front Squat & Jerk
Build to a heavy set of 3
 
Every 1:00 for 10:00
1 Back Squat at 70%
 
For time:
50-40-30
Wall Ball Shot 20/14
Double under
Kettlebell Swing 53/35
_________________________________
 
FitEssentials
No measure:
Every 1:00 for 8:00
Even min: :30 Plank Shoulder Taps
Odd min: :10-:30 Supinated Bar Hang
 
Partner Workout
4 rounds for reps + cals (each partner)
:30 Dual KB Deadlift 
:30 Burpee
1:00 Row for Cals 
(alternate rounds with a partner)
____________________________________
 -
Weightlifting
Snatch
80% 3×1
85% 2×1
(rest no longer than 2:00 between sets)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 5×3
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“Good judgment comes from experience, and a lot of that comes from bad judgment.” 
~Will Rogers
7:00a Competitor 2
7:300a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
_________________________
 
Weightlifting
Snatch
75% 1×2
80% 1×1
85% 3×1
 
Clean + Front Squat + Jerk
75% 1(2+1+1)
80% 1(1+1+1)
85% 3(1+1+1)
 
Back Squat
80% 5×2
CrossFit
“Tabata This”
Tabata Row
(rest 1:00)
Tabata Squat
(rest 1:00)
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
__________________________
 
Competitor 1
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Every 1:00 for 10:00
1 Snatch at 80%
 
Every 1:00 for 10:00
1 Back Squat at 80%
 
AMRAP 9:00
7 Burpee Box Jump 24/20
7 DBall Over the Shoulder 100/80
7 Toes to Bar
____________________________
 
Competitor 2
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Every 1:00 for 10:00
1 Snatch at 80%
 
Every 1:00 for 10:00
1 Back Squat at 80%
 
3 rounds:
10 Incline Sit-up
15 Nautilus Ab1
20 Back Extension
 
3 rounds for reps + cals:
1:00 Ski Erg
1:00 Power Clean & Jerk 135/95
1:00 Burpee Box Jump 24/20
3:00 Rest
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“I am fond of pigs. Dogs look up to us. Cats look down on us. Pigs treat us as equals.” 
~Winston Churchill

Upper Body H.I.T. (8a/9a/5p)
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Front Military Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Hammer Strength Decline Press
Hammer Strength High Row
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
Polaris Pec Deck
Nautilus Rowing Torso
(alternate rounds with a partner)
 
10-9-8-7-6-5-4-3-2-Max Reps
EZ-Bar Overhead Triceps Extension
EZ-Bar Biceps Curl
(alternate rounds with a partner)
_____________________________________
 
Sleds (6p)
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_____________________________________
 
FitEssentials (6p)
For load:
6-6-4-4
Supinated Bent Over Barbell Row
Single-Arm Overhead Press (each arm)
 
AMRAP 16:00
400/500m Row
200m Farmer’s Walk
1:00 Forearm Plank
_____________________________________
 
Weightlifting (5p)
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
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“Nothing ever becomes real till it is experienced.” 
~John Keats

CrossFit
3 rounds at a moderate load:
5 Front Squat + 5 Back Squat
(make consistent increases)
 
AMRAP 14:00
6 Box Jump Overs 24/20”
7 Burpees Over a Kettlebell
8 Kettlebell Swing 53/35
(alternate rounds with a partner)
*resting partner holds a plank
_________________________
 
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
3 rounds for time:
300m Assault Air Runner
6 Deadlift 315/205
18 GHD Sit-up
__________________________
 
Competitor 2
For time:
50-40-30-20-10
Double under
(each set unbroken)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
AMRAP 6:00
2 Deadlift 365/245
6 Bar Facing Burpee
2 DBall Over the shoulder 150/100
 
2 rounds for time on the bike:
1000/800m row (complete in 4:00)
25/20 Calories Assault Bike
(rest 5:00 between rounds)
___________________________
 
BodyStrong
4 rounds for reps:
:30 Ring Row or Strict Pull-up
:30 Push-up
:30 Air Squat
:30 Burpees
(rest 2:00 between rounds)
 
Tabata
Side Plank
__________________________
 
Weightlifting
Snatch Drills
(10 mins)
 
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Push Press + Push Jerk
75% 4(2+2)
(based on 1rm push press)
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“Facts are stubborn things; and whatever may be our wishes, our inclinations, or the dictates of our passions, they cannot alter the state of facts and evidence.” 
~John Adams

CrossFit
“Jerry”
For Time:
1 Mile Run
2k Row
1 Mile Run
___________________
 
Competitor 1
For load:
Bench Press 8-8-8-8-8
*follow each set with 3 bar muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstand Push-up
Even min: Kipping Handstand Push-up
*start each minute with 20 double unders
(choose reps prior to start. unbroke)
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
____________________
 
Competitor 2
Not timed:
1 Mile Run
 
For load:
Bench Press 8-8-8-8-8
*follow each set with 5 ring muscle-up
 
5 rounds for load:
No rest between exercises.
3 Weighted Pull-up
12 Pullover
3 Weighted Dip
(constant load. alternate rounds with a partner)
 
For time:
10 Strict Handstand Push-up
2 Kipping Handstand Push-up
8 Strict Handstand Push-up
4 Kipping Handstand Push-up
6 Strict Handstand Push-up
6 Kipping Handstand Push-up
4 Strict Handstand Push-up
8 Kipping Handstand Push-up
2 Strict Handstand Push-up
10 Kipping Handstand Push-up
*10 Toes to bar at each break
 
For load:
10-9-8-7-6-5-4-3-2-Max Reps
Bent or Seated Row
(alternate sets with a partner)
_____________________
 
Aerobic Capacity
2 rounds for cals:
AMRAP 5:00
Bike or AirRunner

(rest 1:00)
 
5:00 to cycle:
:30 Forearm Plank
:30 Right Side Plank
:30 Left Side Plank
 
(rest 1:00)
 
AMRAP 5:00
Calorie Row

(rest 1:00)
_____________________
 
Weightlifting
Pause Power Snatch + Power Snatch
80% 5(1+1)
(pause just below the knee)
 
Pause Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
 
RDL
75% 4×5
(based on 1rm clean)
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“I have discovered that we may be in some degree whatever character we choose. Besides, practice forms a man to anything.” 
~James Boswell