W.O.D.s

Upper Body (8a/9a/5p)
For load:
Standing Shoulder Press 8-8-8-8
(make consistent increases)
 
For load:
Front Pulldown 8-8-8-8
(make consistent increases)
 
For load:
1.5 Weighted Dip 5-5-5-5
(make consistent increases)
 
Rest only long enough to change weight.
Seated Row 6-6-6-6-6-6
(decrease load by 10% each set)
 
2 rounds:
Close Grip Bench Press 4×4
~followed by~
21’s Triceps
__________________________
 
Sleds(6p)
3 person relay:
10x10yd Sled Push 135/90
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 180/135
 
(400m recovery run)
 
3 person relay:
10x10yd Sled Push 225/180
 
__________________________
 
FitEssentials
For load:
Cycle through 3 rounds:
5-8 Supinated Barbell Row (:02 against chest)
30m Single arm OH Carry
5-8 DB Side Plank Rotation (ea. arm)
(rest 1:30 b/w rounds)
 
3 rounds for reps + cals:
1:30 DB Man Makers
1:00 Lateral Box Step-over
1:00 Row
1:30 Rest
__________________________
 
Weightlifting
Hang Snatch (BK) + Snatch
70% 4(1+1)
 
Hang Clean (BK) + Clean
70% 4(1+1)
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“A thousand words will not leave so deep an impression as one deed.”
~Henrik Ibsen

CrossFit
Skill
Rings
 
2 Rounds For Total Reps:
2:00 Row for Calories
2:00 Burpee to a 6″ reach
2:00 Hang Power Clean 135/95
2:00 Air Runner
2:00 Burpee to a 6″ reach
2:00 Front Squat 135/95
(rest 4:00 between rounds)
_______________________

Competitor
Don’t exceed 70% of 1RM:
Every 1:00 for 10:00
1 Snatch + 1 Overhead Squat
 
4 rounds no measure:
400m Run
15 Burpee to a 6″ reach
3 Rope Climb
_______________________
 
Weightlifting
Clean & Jerk
80% 2×1
85% 3×1
 
Clean Pull
3×3 -choose weight-
 
Front Squat
85% 4×2
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“The way to develop self-confidence is to do the thing you fear and get a record of successful experiences behind you.”
~William Jennings Bryan
CrossFit
For load:
Bench Press 5-3-1-1-1
*follow each set with 3-5 weighted chin-up
 
For time:
50 Sit-up
25 Handstand Push-up
25 Toes to Bar
25 Push-up (hand release)
50 Sit-up
25 Push-up (hand release)
25 Toes to Bar
25 Handstand Push-up
50 Sit-up
_____________________________
 
Competitor
At a moderate load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) 1 Jerk
(add 10lbs/5lbs each set)
 
For time:
50 Sit-up
25 Handstand Push-up
25 Toes to Bar
25 Push-up (hand release)
50 Sit-up
25 Push-up (hand release)
25 Toes to Bar
25 Handstand Push-up
50 Sit-up
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
______________________________
 
Aerobic Capacity
3 rounds for total reps + cals:
2:00 Assault Air Runner
1:00 Box Step-Up
1:00 Bear Crawl
2:00 Row
1:00 Suitcase Hold
1:00 Side Plank (:30 ea. side)
2:00 Bike
1:00 Plank Shoulder Tap
1:00 Hurdle Step Over
______________________________
 
Weightlifting
Power Snatch
85% 3(1+1)
 
Power Clean + Jerk
85% 3(1+1)
 
Push Press
75% 4×3
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“It is better to be defeated standing for a high principle than to run by committing subterfuge.” 
~Grover Cleveland

CrossFit
Snatch
Build to a heavy set of 2
85% of heavy set: 2×2
 
20:00 AMRAP
50 Double Under
25 Wall Ball 20/14
*every 5:00 run 400m (0:00, 5:00, 10:00, 15:00)
____________________________
 
Competitor
Alternate intervals with a partner:
400-300-200-100
Air Runner
 
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Clean + 1 Jerk
(add 10lbs/5lbs each set)
 
Back Squat
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
5 rounds not timed:
7 Dumbbell Hang Power Clean 50/35
5 Dummbell Shoulder to Overhead
3 Dumbbell Thruster
21 Double under (unbroken)
_____________________________
 
FitEssentials
For load:
12-10-8-6
DB Thruster
(rest 1:30)
 
For load:
Superset
8-8-8
Dip
Suitcase KB Deadlift
 
For total reps + cals:
Every 1:00 for 8:00
Odd: :30 Wall Ball
Even :30 Row
_____________________________
 
Weightlifting
Snatch
80% 3×1
85% 3×1
 
Snatch Pull
3×3 -choose weight-
 
Back Squat
80% 4×2
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“There are no strangers here; Only friends you haven’t yet met.” 
~William Butler Yeats

6:00a Open Gym
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
______________________________
 
Upper Body
Rest only long enough to change weight.
6-6-6-6-6-6
Chest Press
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Seated Row
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Pec Deck
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Rowing Torso
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Bench Dip
(decrease load by 10% each set)
 
Rest only long enough to change weight.
6-6-6-6-6-6
Alternating-Arm Dumbbell Curl
(decrease load by 10% each set)
____________________________
 
Weightlifting
Snatch
85% 2×2
90% 2×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 2(1+1)
85% 1(1+1)
 
Back Squat
90% 3×2
19.4
For total time: (cap12)
3 rounds:
10 Snatch 95/65
12 Bar Facing Burpee
 
(rest 3:00)
 
3 rounds:
10 Bar Muscle-up
12 Bar Facing Burpee
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“Life is like riding a bicycle. To keep your balance, you must keep moving.”
~Albert Einstein

Upper Body (8a/9a/5p)
3-3-3-3
1.5 Press
(make consistent increases)
 
3 rounds:
No rest between exercises.
10 Dumbbell Pullover
6 Weighted Dip
(alternate rounds with a partner)
 -
10-8-6-15
MAG Bar Wide Pulldown
(alternate sets with a partner)
 
10-8-6-15
Chest Press
(alternate sets with a partner)
 
2 rounds:
Barbell Curl 4×4
(rest while partner works)
21’s EZ-Bar Biceps
(rest while partner works)
______________________
 
Sleds (6p)
10 rounds:
30yd Sled Push 180/135
(rest 1:00 between pushes)
_____________________
 
FitEssentials 
Close Grip Bench Press
Build to a heavy set of 3
 
3 Rounds for Reps + Cals
1:00 Row
1:00 Burpee
1:00 Ring Row
1:00 Side Plank (:30 each side)
1:00 Rest
____________________
 
Weightlifting
Hang Snatch (BK) + Snatch
75% 5(1+1)
 
Hang Clean (BK) + Clean & Jerk
75% 5(1+1)
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“Many are ambitious of saying grand things, that is, of being grandiloquent.”
~Augustus Hare
CrossFit
Skill
Rope Climb
 
For time in teams of 3:
800m Run
150/120 Calorie Row
600m Run
150 Russian KB Swings 70/53
400m Run
150 Box Jump Overs 24/20
200m Run
(run as a team, share the rest of the work anyhow)
_________________
 
Competitor
4 rounds not timed:
500m Row
400m Run
30 Double under
 
Every 1:00 for 10:00
1 Rope Climb
(skill is priority)
_________________
 
Weightlifting
Block Clean (AK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 2×2
90% 2×2
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“We know what we are, but know not what we may be.”
~William Shakespeare

CrossFit
For load:
Bench Press 6-4-2-2-2
*follow each set with 8-12 pullover
 
AMRAP 8:00
8 C2B Pull-up
16 Double Under
8 Thruster 95/65
16 Double Under
__________________
 
Competitor
3 rounds no measure:
1:00 Push-up
1:00 Air Bike
1:00 Sit-up
1:00 Row
1:00 Air Squat
1:00 Rest
 
At a moderate load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean
(add 10lbs 5lbs each minute)
 
AMRAP 9:00 (85% effort)
12 Alternating-Arms Dumbbell Snatch 50/35
9 Over the Box Jump 24/20
6 Bar Muscle-up
___________________
 
Aerobic Capacity
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
 
AMRAP 22:00
Row 400m
(rest 1:30 after each 400m)
 
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
____________________
 
Weightlifting
Pause Power Snatch + Snatch
85% 3(1+1)
 
Pause Power Clean + Clean
85% 3(1+1)
 
Push Press + Jerk
85% 5(1+1)
(based on 1rm Push Press)
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“It’s not the size of the dog in the fight, it’s the size of the fight in the dog.”
~Mark Twain

CrossFit
Snatch
Build to a heavy set of 3
85% of heavy set: 2×3
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
____________________
 
Competitor
3 rounds not timed:
500m Row 
50 Double under
 
Snatch
70% 2×2
75% 1×1
80% 2×1
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
For time:
9-15-21
Burpee Over a Dumbbell
Dumbbell Power Clean 50/35
___________________
 
FitEssentials
“Superset
12-10-8
Deadlift
DB Push Press
 
AMRAP 8:00
12 DB Box Step-up
12 DB Renegade Row (6/arm)
12 Sit-up
 
Tabata
Side Plank
____________________
 
Weightlifting
Block Snatch (BK)
80% 1×1
85% 2×1
90% 2×1
(low blocks)
 
Snatch Pull
4×3 -choose weight-
 
Back Squat
80% 4×2
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“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.”
~Buddha