W.O.D.s

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict HSPU
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
 
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
_______________________________
 
Competitor
For total reps:
Every 1:00 for 10:00
Odd min: Bar Muscle-up
Even min: Hand Walk
(choose reps/distance prior to start. unbroken)
 
7 rounds: (slowest round is score)
350m Row
35 Double under
(rest :45 between rounds)
 
“Elizabeth”
For Time:
21-15-9
Power Clean 135/95
Ring Dip
 
15-12-9
No rest between exercises.
Pullover
Supinated Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Dumbbell Bent Lateral Raise
12 Ring Row
(alternate rounds with a partner)
_____________________________
 
Aerobic Capacity
3 rounds:
3:00 AirRunner/Bike/Ski
2:00 Recovery Walk
3:00 Row
2:00 Recovery Walk
(slightly more cals each round)
 
AMRAP 5:00
:30 Side Plank (each side)
:30 Plank Shoulder Taps
_____________________________
 
Weightlifting
Power Snatch + Drop Snatch
4(2+1) -choose weight-
 
Power Clean + Hang Clean
4(2+1) -choose weight-
 
Push Press
5×4 -choose weight-
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“I just love working hard. I love being part of a team; I love working toward a common goal.” 
~Tom Brady
CrossFit
For load:
Thrusters 4×2
 
For time:
20 Calorie Assault Runner
30 Burpee to Plate
40 Ball Slam 30/20
50 Kettlebell Swing 53/35
60 Sit-up
70 Air Squat
_______________________________
 
Competitor
Back Squat
3 waves:
70% 1×3
75% 1×2
80% 1×1
 
5 rounds for time: (slowest is score)
9 Calorie Ski Erg
12 Calorie Assault Bike
15 Calorie Row
(200m recovery jog between rounds)
 
3 rounds:
9 Incline Sit-up
15 Toes to Bar
21 Back Extension
 
For time:
18-15-12-9-6-3
Thruster 95/65
Bar Facing Burpees
________________________________
 
FitEssentials
Every 2:00 for 10:00
5 Axle Push Press
 
3 rounds for reps + cals
:30 Russian KBS
:30 Burpee
:30 Sit-up
1:30 Row
(rest 2:00 between rounds)
________________________________
 
Weightlifting
Snatch
85% 5×1
 
Snatch Pull
100% 3×4
 
Front Squat
75% 4×4
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“A certain amount of opposition is a great help to a man. Kites rise against, not with, the wind.” 
~Lewis Mumford

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 (9a)
3 rounds:
No rest between exercises.
8-12 Pec Deck
8-12 Super Incline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 MAG Bar Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8-12 Lateral Raise
8-12 Shoulder Press
(alternate rounds with a partner)
 
4 rounds:
8 Single-Arm DY Row
(alternate rounds with a partner)
 
2 rounds:
21’s Triceps
(rest while partner works)
21’s Biceps
(rest while partner works)
__________________________
 
Weightlifting (8a)
Snatch
85% 3×1
90% 1×1
 
Clean & Jerk
80% 1×1
85% 2×1
90% 1×1
 
Back Squat
85% 4×2
CrossFit
For load:
Deadlift 3×3
 
For time:
27 Wall Ball 20/14
27 T2B
400m Run
21 Wall Ball
21 T2B
400m Run
15 Wall Ball
15 T2B
400m Run
9 Wall Ball
9 T2B
______________________
 
Competitor
Snatch
70% 2×1
75% 1×1
80% 1×1
85% 2×1
90% 1×1
95% 1×1
95% +
 
Clean
70% 2×1
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 1×1
95% +
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
 
For time:
500m Row
(rest 1:30)
500m Row
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“Well done is better than well said.” 
~Benjamin Franklin

Upper Body (8a/9a/5p)
21-15-9
No rest between exercises.
Hammer Strength Super Incline Press
Seated Cable Row
Cybex Seated Dip
(alternate rounds with a partner)
 
21-15-9
No rest between exercises.
Hammer Strength Front Pulldown
Dumbbell Bench Press
Hammer Strength Low Row
(alternate rounds with a partner)
 
21-15-9
No rest between exercises.
Polaris Pec Deck
Nautilus Lateral Raise
Dumbbell Bent Lateral Raise
(alternate rounds with a partner)
 
21-15-9
No rest between exercises.
Single-Arm Nautilus Multi-Biceps
Single-Arm Nautilus Multi-Triceps
Hammer Strength Gripper
(alternate rounds with a partner)
___________________________________
 
Sleds (6p)
40yd Sled Push Shuttle 45/0
40yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle 270/225
40yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle 90/45
40yd Sled Push Shuttle 45/0
(alternate shuttles with a partner)
____________________________________
 
FitEssentials (6p)
For load:
8-8-5-5
Single arm DB Thruster (each arm)
Seated Row (:02 pause against torso)
 
3 rounds for reps + cals:
:30 Row for Calories
:30 Rest
:30 Ring Row
:30 Rest
:30 Row for Calories
:30 Rest
:30 Hand Release Push-up
:30 Rest
 
Not for score:
Half Tabata Side Plank
_______________________________
 
Weightlifting (5p)
NF Snatch + Snatch
4(2+1) -choose weight-
 
NF Clean + Clean
4(2+1) -choose weight-
 
Snatch Push Press + OHS
4(3+1) -choose weight-
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“The only society I like is rough and tough, and the tougher the better. There’s where you get down to bedrock and meet human people.” 
~Robert W. Service

CrossFit
Skill
Handstand/Handstand Walk
 
With a partner for time:
400 Double Under
200 Kettlebell Swing 53/35
100 Box Jump 24/20
________________________
 
Competitor
For time:
300m Assault Air Runner
21 GHD Sit-up
21 Kettlebell Swing 53/35
200m Assault Air Runner
15 GHD Sit-up
15 Kettlebell Swing 53/35
100m Assault Air Runner
9 GHD Sit-up
9 Kettlebell Swing 53/35
 
For time:
21 Calorie Row
63 Double under (unbroken)
21 Box Jump Over 24/20
15 Calorie Row
45 Double under (unbroken)
15 Box Jump Over
9 Calorie Row
27 Double under (unbroken)
9 Box Jump Over
 
For time:
21 Calorie Assault Bike
21 Burpee to a 6″ reach
3 Rope Climb
15 Calorie Assault Bike
15 Burpee to a 6″ reach
2 Rope Climb
9 Calorie Assault Bike
9 Burpee to a 6″ reach
1 Rope Climb
________________________
 
Weightlifting
Clean + Jerk
80% 2(1+2)
85% 4(1+1)
 
Clean Pull
100% 3×3
 
Back Squat
80% 5×2
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“A wise man is superior to any insults which can be put upon him, and the best reply to unseemly behavior is patience and moderation. “
~Moliere
CrossFit
For total reps:
Every 1:00 for 10:00
Even min: 3 Strict HSPU + HSPU
Odd min: Strict Pull-up + Pull-up
 
AMRAP 6:00
1000/800m Row
Burpee to 6”
 
(rest 6:00)
 
AMRAP 6:00
1000/800m Row
Burpee to 6”
__________________
 
Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk + 1 Jerk
(add 10lbs/5lbs each set)
 
AMRAP 7:00
1-2-3-4-5-6-7-8….
Burpee
Bar Muscle-up
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Chest to Bar Pull-up
Even min: Strict Handstand Push-up
*start every minute with 20 double under
(choose reps prior to start. unbroken)
 
For time:
1500m Row
(rest 1:00)
1250m Row
(rest :45)
1000m Row
(rest :30)
500m Row
(rest :15)
250m Row
___________________
 
Aerobic Capacity
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
 
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
 
Not for time:
200m Single arm Overhead Walk
(switch arms every 50m)
__________________
 
Weightlifting
Power Snatch + Snatch
4(2+1) -choose weight-
 
Power Clean + Clean
4(2+1) -choose weight-
 
Push Press
4×4 -choose weight-
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“One who gains strength by overcoming obstacles possesses the only strength which can overcome adversity.”
~Albert Schweitzer

CrossFit
For load:
Thruster 3×3

10 rounds for time:
5 Power Clean 135/95
10 Hand Release Push-up
_______________________

Competitor
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1

Clean
2 waves:
70% 1×1
75% 1×1
80% 1×1

Back Squat
70% 1×1
75% 1×1
80% 1×1

10 rounds for time:
6 Box Step-up 50/35
3 Devil Press 50/35
6 Toes to Bar
________________________

FitEssentials
4 sets at moderate load:
DB Reverse Lunge x 5-8/leg
Strict or Assisted Pull-up x 5-8

Partner Workout
AMRAP 14:00
8 KB Deadlift
60m Farmer’s Walk
4 Burpee
*row for Cals while partner works
___________________________

Weightlifting
Snatch
80% 2×1
85% 3×1

Snatch Pull
100% 3×3

Front Squat
75% 5×2

 

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“The will to win, the desire to succeed, the urge to reach your full potential… these are the keys that will unlock the door to personal excellence.” 
~Confucius

 

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
12:00p Iron Athlete Weightlifting Clinic
__________________________________
 
Weightlifting
Front Squat
Build to a heavy set of 1
 
Snatch
85% 3×1
 
Clean & Jerk
80% 3×1
CrossFit
For load:
Deadlift 4×4
 
3 rounds for time:
15 Toes to Bar
15 Hang Squat Clean 115/85
_____________________________
 
Competitor
For time:
50 Calorie Row
40 Bar Facing Burpee
30 Power Snatch 95/65
 
For time:
150 Double under
 
For time:
50 Calorie Row
40 Bar Facing Burpee
30 Power Clean 135/95
 
For time:
150 Double under
 
For time:
50 Calorie Row
40 Bar Facing Burpee
30 Back Squat 185/135
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“When you can do the common things of life in an uncommon way, you will command the attention of the world.” 
~George Washington Carver