W.O.D.s

CrossFit
For load:
Weighted Bar Dips 3-5-7-5-3
(leave a rep in the tank each set)

With a partner for time:
50 Thrusters 75/55
70 Pull-ups
90 Wall Ball Shots 20/14
110 Kettlebell Deadlifts 70/53
(one person works at a time)
____________________

Competitor 1
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)

Skill
20 Kips on The Rings

5 rounds for total reps:
Min 1: Ring Muscle Downs (:05 Eccentric)
Min 2: Strict Pull-ups (:05 Eccentric)
Min 3: Strcit Handstand Push-ups (:05 Eccentric)
Min 4: Rest
(choose reps prior to start. unbroken)

For time:
21-15-9
Burpees
Kipping Pull-ups
Burpees
Toes to bar
_______________________

Competitor 2
For load:
Rebounding Push Press 5-5-5-5-5
(make consistent increases)

Skill
20 Kips on The Rings

4 rounds for total reps:
Min 1: Strict Ring Muscle-ups
Min 2: Strcit Handstand Push-ups (:05 Eccentric)
Min 3: Strict Pull-ups (:05 Eccentric)
Min 4: Strict Ring Dips (:05 Eccentric)
Min 5: Strict Toes to Bar (:05 Eccentric)
Min 6: Rest
(choose repse prior to start. unbroken)

For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Burpees wearing a vest 20/14
(alternate sets with a partner)
_________________________

Weightlifting
High Pull + *NHNF Snatch
75% 6(1+2)

High Pull + *NHNF Clean
75% 6(1+2)

*NF Drop Snatch
4×2 -choose weight-

Strict Pull-ups
3x AMRAP

Bulgarian Split Squats
3×10 -choose weight-

* NHNF – No Hook, No Feet
*NF – No Feet

Meriah

“Things may come to those who wait, but only the things left by those who hustle.”
~Abraham Lincoln

CrossFit 
For load:
Thruster 3-3-2-2-2
(make Consistent increases)

For time:
1000m Run
1:00 L-Sit Hold
100′ Plate Push 45lbs
1:00 Plank Hold
1000m Row
__________________

Competitor 1
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make Consistent increases)

Snatch
75% 2×3
85% 3×2

For time:
1:00 L-Sit Hold
1000m Run
5 Rope Climbs
1:00 Wall Sit
5 Rope Climbs
1000m Row
1:00 Plank Hold
___________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Clean Grip Snatch
(make Consistent increases)

Snatch
75% 2×3
85% 3×2

AMRAP 12:00
:30 L-Sit Hold
3 Rope Climbs
:30 Wall Sit
3 Wall Walks

2 rounds for time:
1000m Run
100 Double unders
1000m Row
___________________

Weightlifting
High Pull + Muscle Snatch

4(1+3) -choose weight-
(No more than 2:00 rest)

Snatch High Pull
3×5 -choose weight-

Front Squat
65% 4×5

GHD Sit-ups
4×10 -choose weight-

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“A coach’s greatest asset is his sense of responsibility – the reliance placed on him by his players.”
~Knute Rockne

CrossFit
For load:
Weighted Chin-ups 7-5-3-5-7
(leave a rep in the tank each set)

AMRAP 12:00
12 Dumbbell Snatches (alt arms) 50/35
12 Over the Box Jumps (may use hands) 20″
12 Wall Ball Shots 20/14
12 Toes to Bar
____________________

Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)

Front Squat
3 Waves
70% 1×3
(rest 1:00)
80% 1×5
(rest 2:00)

For load:
2-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)

AMRAP 12:00
3  Bar Muscle-ups
6  Dumbbell Snatches (alt arms) 70/50
12 Wall Ball Shots 30/20
______________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)

Back Squat
3 Waves
70% 1×3
(rest 1:00)
80% 1×5
(rest 2:00)

For load:
2-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)

4 rounds for time:
7 Bar Muscle-ups 
14 Dumbbell Snatches (alt arms) 70/50
21 Wall Ball Shots 30/20
_______________________

Weightlifting
Snatch
Test 1RM

Clean & Jerk
Test 1RM

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“People do not decide to become extraordinary. They decide to accomplish extraordinary things.”
~Edmund Hillary

CrossFit
Rest
____________
 
Competitor 1&2
Rest
____________
 
Sleds
7:00p at EVCF
_______________
Weightlifting
Snatch
70% 3×1
(2:00 rest)
 
Clean + Jerk
70% 3(1+1)
(2:00 rest)
 
Box Jumps
5×2
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“You can not learn how to train a race horse by asking a race horse”
~Arthur Jones
CrossFit
For load:
Clean 3-3-2-2-2
(make Consistent increases)
 
For time:
90 Air Squats
70 Russian Kettlebell swings 70/44
50 Steps Walking Lunge
30 Kettlebell High Pulls 70/44
________________
 
Competitor 1&2
Turkish Get-up
Build to a heavy set of 1 (each arm)
 
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
95% 2×1
 
Deadlift
Build to a heavy set of 3 (T&G)
50% of heavy set: 2×15 (floating)
(do not sacrifice position for load)
 
AMRAP 20:00
:30 L-Sit Hold
100yrd Farmers Walk 73/53
:30 Plank Hold
100yrd Overhead Plate Carry 45/35
:30 Wall Sit
100′ Plate Push 45lbs
________________
 
Weightlifting
Snatch
75% 4×1
(2:00 rest)
 
Clean + Jerk
75% 4(1+1)
(2:00 rest)
 
Front Squat
75% 4×2
 
AMRAP 1:00
ABMAT sit-ups
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“For success, attitude is equally as important as ability.”
~Walter Scott
CrossFit
For load:
Weighted Bar Dips 7-5-3-5-7
(leave a rep in the tank each set)
 
For time:
100 Double unders
50 Pull-ups
1:00 Plank Hold
100 Double unders
1:00 Plank Hold
50 Pull-ups
100 Double unders
________________
 
Competitor 1
1.5 Press
2-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
Skill
20 Kips on the rings
 
For total reps:
5:00 Handstand Push-ups :05 eccentric
3:00 Ring Dips with :05 eccentric
1:00 Ring Muscle Downs :05 to complete movement
 
AMRAP 6:00
6 Kipping Pull-ups (not butterfly)
3 DBall Over the shoulder 150/100
1 Wall Walk
 
Rest 6:00
 
AMRAP 6:00
6 Burpees to a 6″ reach
3 DBall Over the shoulder 150/80
1 Rope Climb
_________________
 
Competitor 2
1.5 Press
2-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
Skill
20 Kips on the rings
 
For total reps:
5:00 Strict Ring Muscle-ups
3:00 Ring Dips with :05 eccentric
1:00 Ring Muscle Downs :05 to complete movement
 
3 rounds for time:
10 Calories arms only on the Assault Bike
10 Kipping Pull-ups (not butterfly)
10 Burpees to a 6″ reach
100m Run
20 Calories arms only on the Assault Bike
20 Kipping Pull-ups
20 Burpees to a 6″ reach
200m Run
_________________
 
Weightlifting
Power Snatch
80% 3×1
 
Power Clean + Jerk
80% 3(1+1)
 
Clean Pull
90% 3×3
 
Strict Pull-ups
2x AMRAP
16708217_10155746694109256_5156265878071584936_n
“Ask not what your teammates can do for you. Ask what you can do for your teammates.”
~Magic Johnson

CrossFit
For load:
Thruster 5-3-3-2-2-2
(make Consistent increases)
 
AMRAP 6:00
6 Burpees to a 6″ reach
3 DBall Over the shoulder 150/80
1 Rope Climb
 
Rest 6:00
 
AMRAP 6:00
6 Burpees to a 6″ reach
3 DBall Over the shoulder 150/80
1 Rope Climb
______________
 
Competitor 1
Muscle Snatch
3-2-2-1-1-1
 
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
(start a set every minute)
 
Back Squat
3 Waves
70% 1×3
(rest 1:00)
80% 1×5
(rest 2:00)
 
For time:
100 Sit-ups
1000m Run
1000m Row
100 Double unders
_______________
 
Competitor 2
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
85% 1×1
(start a set every minute)
 
Block Snatch Pull (BK)
2×3 -choose weight-
3×2 -choose weight-
 
Front Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×5
(rest 2:00)
 
For time:
100 Sit-ups
1 Mile Run
100 Double unders
1000m Row
100 Double unders
1 Mile Assault Bike
100 Sit-ups
_______________
 
Weightlifting
Snatch
85% 3×1
(2:00 rest)
 
Clean + Jerk
85% 3(1+1)
(2:00 rest)
 
Back Squat
80% 3×2
 
GHD Sit-ups
4×10 -choose weight-
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“There is no terror in the bang, only in the anticipation of it.” ~Alfred Hitchcock
7:30a Kettlebell
8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Weightlifting
10:30a CrossFit
__________________
 
Weightlifting
Snatch
80% 1×1
85% 2×1
90% 2×1
 
Clean + Jerk
80% 2(1+1)
85% 1+1
90% 1+1
 
Back Squat
85% 3×2

CrossFit
For load:
Deadlift 5-3-3-2-2-2

AMRAP 15:00
9 Toes to Bar
9 Bar Dips
9 Ring Rows
9 Hand Release Push-ups
9 Ball Slams 20/14
________________

Competitor 1
Front Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)

For load:
4-3-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)

For time:
21-15-9
Snatch 95/65
Calorie Row 
________________

Competitor 2
Back Squat
3 Waves
70% 1×2 
(rest 1:00)
80% 1×4
(rest 2:00)

For load:
4-3-2-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)

For time:
35 Weighted Sit-ups 25lbs
35 GHD Sit-ups
35 Weighted Sit-ups

For time:
21-15-9
Snatch 115/85
Calorie Row
_________________

Weightlifting
Rest

 

wasatch1

“Freedom is the open window through which pours the sunlight of the human spirit and human dignity.”
~Herbert Hoover

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sleds
7:00p at EVCF
______________
 
Weightlifting
Block Snatch (AK)
70% 5×2
(pause :02 in receiving position)
 
Pause Jerk + Split Jerk
4(1+1) -choose weight-
(pause :02 in split)
 
Box Jumps
3×3
 
Barbell Lunges
2×6 -choose weight-
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“The greatest deception men suffer is from their own opinions.”
~Leonardo da Vinci