W.O.D.s

CrossFit
For Load:
Every 1:00 for 10:00
2 Weighted Pull-up
(make consistent increases)
 
3 rounds for total reps + cals:
1:00 DB Snatch (alt arms) 50/35
1:00 Steps of Walking Lunge
2:00 Calorie Row
2:00 Rest
__________________________
 
Competitor 1
At a moderate load:
High Hang Power Clean 4×4
(focus is fluid movement)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
5 rounds for time:
7 Deadlift 225/155
35 Double under
7 Dumbbell Box Step-up (each leg) 35/25
 
3 rounds:
9 Incline Sit-up
15 Nautilus Ab1
21 Back Extension
____________________________
 
Competitor 2
3 rounds:
9 Incline Sit-up
15 Nautilus Ab1
21 Back Extension
 
At a moderate load:
High Hang Power Clean 4×4
(focus is fluid movement)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
5 rounds for time:
7 Deadlift 275/185
35 Double under
7 Dumbbell Box Step-up (each leg) 50/35
_____________________________
 
BodyStrong 
3 rounds for reps + cals:
1:00 Air squats
1:00 Rest
1:00 Strict Pull-ups or Ring-Rows
1:00 Rest
1:00 Hand Release Push-ups
1:00 Rest
1:00 Toes to Bar
1:00 Rest
1:00 Sit-ups
1:00 Rest
_____________________________
 
Weightlifting
Clean + Jerk
70% 3+2, 2+3
75% 2+2, 2+2
80% 2+1, 1+1
 
Clean Pull
90% 6×5
 
Front Squat
80% 6×3
44085509_2193835493983645_421825321008889856_n
“Thought is a strenuous art – few practice it, and then only at rare times.” 
~David Ben-Gurion
CrossFit
3 rounds for time:
400m Run
(alternate rounds with a partner)
 
AMRAP 20:00
200m Farmer Carry 53/35
20 Sit-up
20 Box Jump 24/20
20 Push-up
_________________________
 
Competitor 1
AMRAP 9:00
3 Ring Muscle-up
5 Handstand Push-up
7 Over the Box Jump 24/20
 
4 rounds for load:
No rest between exercises.
8 Weighted Pull-up
8 Machine Pullover
8 Weighted Dip
(constant load. alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
8-12 Hammer Strength Front Pulldown
8-12 Hammer Strength Low Row
8-12 Hammer Strength Standing Shrug
8-12 Hammer Strength Preacher Curl
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
8-12 Hammer Strength Front Military Press
8-12 Pec Deck
8-12 Hammer Strength Decline Press
8-12 Cable Triceps Pushdown
(alternate rounds with a partner)
__________________________
 
Competitor 2
Row
600-500-400-300-200m
(rest 1:00 between rounds)
 
AMRAP 7:00
7 Ring Muscle-up
7 Strict Handstand Push-up
7 Over the box jump 24/20
 
4 rounds for load:
No rest between exercises.
8 Weighted Pull-up
8 Machine Pullover
8 Weighted Dip
(constant load. alternate rounds with a partner)
 
For load:
Single-Arm Row 8-8-8-8-8
(alternate rounds with a partner)
 
4 rounds for calories:
:20 Ski Erg
200m Recovery Jog
______________________________
 
Aerobic Capacity
AMRAP 35:00
1200/1000 Row
200 Farmer’s Walk (moderate load)
:40 Side Plank (each arm)
______________________________
 
Weightlifting
High Pull + Hang Power Snatch (BK)
5(1+2) -choose weight-
 
Hang Power Clean (BK) + Pause Jerk*
4(2+2) -choose weight-
(*pause at both dip and catch)
 
RDL
75% 4×6
(based on 1rm clean)
43107609_10217223126721330_4872914815657443328_o
“Quality is never an accident. It is always the result of intelligent effort.” 
~John Ruskin
CrossFit
For load:
Every 1:00 for 10:00
2 Power Snatch
(make consistent increases)
 
3 rounds for time:
50 Double Under
30 Pull-up
10 Thruster 115/85
___________________________
 
Competitor 1
Hang Power Snatch (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Snatch Pull
90% 3×3
 
For time:
50 Double under
25 GHD Sit-up
40 Double under
20 GHD Sit-up
30 Double under
15 GHD Sit-up
 
3 rounds for time:
9 Back Squat 185/135
15 Russian Kettlebell Swing 53/35
21 Calorie Row
____________________________
 
Competitor 2
3 rounds not timed:
400m Row
30 Double under
20 GHD Sit-up
 
Hang Power Snatch (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Snatch Pull
90% 3×3
 
For time:
300m Assault Air Runner
15 Back Squat 225/155
15 Russian Kettlebell Swing 70/53
200m Assault Air runner
12 Back Squat
12 Russian Kettlebell Swing
100m Assault Air Runner
9 Back Squat
9 Russian Kettlebell Swing
_______________________________
 
FitEssentials
For load:
8-8-6-6
Axle Thruster
DB Renegade Row (each arm)
 
4 rounds for reps + cals:
:30 Row
:30 Rest
:30 Ball Slam
:30 Rest
:30 Burpee
:30 Rest
:30 Forearm Plank
:30 Rest
________________________________
 
Weightlifting
NHNF Snatch + Snatch
70% 1+1
75% 1+1
 
Snatch
75% 2×3
80% 3×2
 
Snatch Deadlift
95% 5×5
 
Back Squat
75% 6×4
IMG_0188
“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.” 
~John Wooden

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
__________________
 
Weightlifting 
Snatch
70% 2×3
75% 2×3
80% 2×1
 
Clean + Front Squat + Jerk
70% 2(3+3+1)
75% 2(2+2+1)
80% 2(2+1+1)
 
Back Squat
75% 6×3
CrossFit
For Load:
Thruster 3-3-3-3-3
(make consistent increases)
 
For time:
27-21-15-9
KB Swing 53/35
Box Jump Over 24/20
Calorie Row
___________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 3
85% of heavy set 3×3
 
AMRAP 14:00
7 Front Squat 155/105
35 Double under
7 Bar Facing Burpee
21 Calorie Row
___________________
 
Competitor 2
Assault Air Runner
2x 300m
3x 150m
4x 75m
(alternate with a partner)
 
For load:
Every 1:00 for 10:00
2 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 3
85% of heavy set 3×3
 
AMRAP 21:00
7 Front Squat 185/135
35 Double under
7 Bar Facing Burpee
21 Calorie Row
43627385_474590073028265_5781738073108774912_n
“To do a common thing uncommonly well brings success.” 
~Henry J. Heinz
Upper Body H.I.T. (8a/9a/5p)
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength Front Pulldown
Hammer Strength Chest Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength Front Military Press
Hammer Strength DY Row
Cybex Seated Dip
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength High Row
Hammer Strength Decline Press
Hammer Strength Preacher Curl
(alternate rounds with a partner)
 
15-12-9-Max Reps:
No rest between exercises.
Hammer Strength BTN Shoulder Press
Hammer Strength Standing Shrug
Triceps Pushdown
(alternate rounds with a partner)
_________________________________
 
Sleds (6p)
4 rounds:
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
60yd Farmers Walk 70/53
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
(alternate rounds with a partner)
_________________________________
 
FitEssentials (6p)
For load:
8-6-6-4-4-4
Close Grip Bench Press
Single arm Seated Row (:01 hold against torso)
 
Partner Workout
AMRAP 15:00
10 Ball Over Shoulder (alt sides)
16 Single arm DB Push Press (8 each arm)
250/200m Row
(alternate rounds with a partner)
*increase cals/reps each round.
__________________________________
 
Weightlifting (5p)
Drop Snatch + OHS + Snatch
4(2+1+1) -choose weight-
 
Clean + Push Press
75% 4(2+4)
(based on 1rm push press)
 
Leg Press
10-10-10-10+
(increase weight from last week)
43571564_10216080319535100_3359396949324201984_n
“We relish news of our heroes, forgetting that we are extraordinary to somebody too.” 
~Helen Hayes

 

CrossFit
For Load:
Every 2:00 for 10:00
3 Weighted/Strict Pull-ups
(make consistent increases)
 
4 Rounds For Time:
400m Run
20 Pull-up
10 Ring Dip
__________________
 
Competitor 1
Floating Snatch
70% 1×3
75% 1×3
80% 2×2
 
Deadlift
Build to a heavy set of 1
 
“Death by Box Step Over”
Min 1: 1 Dumbbell Box Step Over 50/35 24″/20″
Min 2: 2 Dumbbell Box Step Over
Min 3: 3 Dumbbell Box Step Over
*continue until failure to complete reps in a minute.
 
Not timed:
50 Toes to Bar
50 Back Extensions
50 Sit-ups
__________________
 
Competitor 2
At a moderate load:
Snatch Grip Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
 
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Deadlift
Build to a heavy set of 1
 
“Death by Box Step Over”
Min 1: 1 Dumbbell Box Step Over 50/35 24″/20″
Min 2: 2 Dumbbell Box Step Over
Min 3: 3 Dumbbell Box Step Over
*continue until failure to complete reps in a minute.
 
Not timed:
18-15-12
Incline Sit-up
Back Extension
Nautilus Ab1
__________________
 
BodyStrong
For load:
Walking Lunge 20-16-12-8 (alt legs)
 
2 rounds for load:
No rest between exercises.
8-12 Pullover
8-12 Front Military Press
8-12 Seated Row
8-12 Dip
(alternate rounds with a partner)
 
2 rounds for load:
No rest between exercises.
10-15 Hammer or DB Bicep Curl
10-15 DB or Cable Triceps Extension
20-40 Grippers
(alternate rounds with a partner)
___________________
 
Weightlifting
Clean + Jerk
70% 3+3, 3+2, 2+2
75% 2+2, 3+2
80% 1+2
 
Clean Pull
85% 5×6
 
Front Squat
80% 6×2
43263174_10101313929472039_5527031973991677952_o
“You don’t need anybody to tell you who you are or what you are. You are what you are!”
~John Lennon

CrossFit
3 rounds for time:
500m Row
(alternate rounds with a partner)
 
AMRAP 5:00
5 Burpee to a plate
20 Double under
 
(rest 5:00)
 
AMRAP 5:00
5 Burpee to a plate
20 Double under
_______________________________
 
Competitor 1
For load:
Incline Press 8-5-5-3-3-3
*follow each set with 1 legless rope climb
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Handstand Push-up
(start each minute with 20 double unders)
 
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Decline Press
8-12 Dumbbell Overhead Triceps Extension
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 High Row
8-12 Low Row
8-12 Standing Shoulder Shrug
(alternate rounds with a partner)
______________________________
 
Competitor 2
5 rounds for total calories:
:10 Assault Air Bike for Calories
200m Recovery Jog
 
For load:
Weighted Dip 8-5-5-3-3-3
*follow each set with 5 strict ctb pull-up
 
With a partner for time:
15-12-9-6-3
DBall Over the Shoulder 150/100
Ring Muscle-up
(share work anyhow)
 
3 rounds:
No rest between exercises.
8-12 Dumbbell Lateral Raise
8-12 Shoulder Press
8-12 Triceps Extension
(alternate rounds with a partner)
 
“Cumulative Sets”
Continue until failure:
1-2-3-4-5-6-7-8…
Seated Row
(rest :10 between sets. constant load)
_______________________________
 
Aerobic Capacity
4 rounds for cals and reps:
1:00 Bike/Ski or AirRunner
:30 Rest
1:00 MB Get-up – alternating sides
:30 Rest
1:00 Bike/Ski or AirRunner
:30 Rest
1:00 Forearm Plank
:30 Rest
1:00 Bike/Ski or AirRunner
1:00 Side Plank (:30/side)
(rest 1:00 between rounds)
________________________________
 
Weightlifting
Snatch Deadlift + Hang Power Snatch (BK)
4(2+3) -choose weight-
 
Hang Power Clean (BK) + Pause Jerk*
4(3+2) -choose weight-
(*pause at both dip and catch)
 
RDL
70% 4×8
(based on 1rm clean)
43273672_10217687127552743_3816448080266395648_o
“Courage, sacrifice, determination, commitment, toughness, heart, talent, guts. That’s what little girls are made of.” 
~Bethany Hamilton

CrossFit
For Load:
Every 2:00 for 10:00
3 Power Snatch
 
For Time:
45 Deadlifts 115/75
35 Hang Power Cleans 115/75
25 Front Squats 115/75
15 Shoulder to Overhead 115/75
_______________________________
 
Competitor 1
Hang Power Clean (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
 
Deficit Clean Pull
90% 3×3
 
Every 1:00 for 10:00
1 Pause Squat at 80% (:02 in bottom)
 
5 rounds for total reps:
2:00 to complete
200m Assault Air Runner
Max Wall Ball Shot 20/14
(rest 2:00 between rounds)
________________________________
 
Competitor 2
Hang Power Clean (AK)
Build to a heavy set of 3
85% of heavy set: 3×3
 
Deficit Clean Pull
90% 3×3
 
Every 1:00 for 10:00
1 Pause Squat at 80% (:02 in bottom)
 
For time:
50-40-30-20-10
Calorie Row
Wall Ball Shot
Sit-up
________________________________
 
FitEssentials
For load:
8-6-6-4-4
Sumo Deadlift (:03 eccentric)
Single-Arm DB Press (each arm)
(rest as needed between rounds)
 
3 rounds for cals + reps:
1:30 Row
1:00 Rest
1:30 Burpee Box Step-over
1:00 Rest
_______________________________
 
Weightlifting
NHNF Snatch
65% 1×3
70% 2×2
75% 1×2
 
Snatch
75% 2×3
80% 2×1
 
Snatch Deadlift
90% 4×6
 
Back Squat
70% 6×6
43419320_251969092034023_6164087460641898496_n 43318908_2183210908379437_4357447014183600128_n 43302786_2183210995046095_8093266974777278464_n 43242513_2183211048379423_6370756197389172736_n
“An expert is a man who has made all the mistakes which can be made, in a narrow field.” 
~Niels Bohr
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
__________________________

Weightlifting 
Snatch
70% 2×3
75% 2×3
80% 2×1
 
Clean + Front Squat + Jerk
70% 2(3+3+1)
75% 2(2+2+1)
80% 2(2+1+1)
 
Back Squat
75% 5×4