W.O.D.s

CrossFit
For time:
30 Calories on The Assault Bike
50 Sit-ups
30 Deadlifts 275/185
50 Sit-ups
30 Over the Box Jumps (may use hands) 20″
___________________
 
Competitor 1&2
Clean from blocks (AK)
75% 1×3
80% 2×2
85% 3×1
*follow each set with :10 handstand hold
 
Deadlift
Build to a heavy set of 3 (T&G)
90% of heavy set 5.4.3.2.1
*follow each set with 50 double unders
 
For time:
100yrd Farmers Walk 70/53
50 Calorie Row
100yrd Farmers Walk 70/53
50 GHD Sit-ups
100yrd Farmers Walk
50 Burpees to a plate
100yrd Farmers Walk
____________________
 
Weightlifting
Block Clean
80% 3×2
85% 3×1
(2:00 rest)
 
Clean Pull
4×4 -choose weight-
 
Back Squat
4×4 -choose weight-
 
AMRAP 1:00
ABMAT Sit-ups
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“Courage is what it takes to stand up and speak; courage is also what it takes to sit down and listen.”
~Winston Churchill

CrossFit
For load:
Every 1:00 for 10:00
1 Clean + 1 Thruster
(make consistent increases)
 
For time:
1000m Run
100 Double unders
1000m Row
100 Double unders
1000m Run
________________
 
Competitor 1
At a moderate load:
Every 1:00 for 10:00
3 Power Clean & Jerk (T&G)
 
5 rounds no measure:
2 Kip Hips to Rings
3 Ring Muscle-up No Dip
2 Ring Muscle-up
3 Ring Muscle Down
2 Eccentric Ring Dip (:10)
 
AMRAP 5:00
2 Strict Pull-ups
4 Kipping Pull-ups
6 Butterfly Pull-ups
(each round unbroken)
 
AMRAP 20:00
400m Run
3 Rope Climbs
6 DBall Over the Shoulder 150/100
9 Bench Press at Body weight/.66 Body weight
_________________
 
Competitor 2
At a moderate load:
Every 1:00 for 10:00
3 Power Clean & Jerk (T&G)
 
5 rounds no measure:
5 Kip Hips to Rings
4 Ring Muscle-up No Dip
3 Ring Muscle-up
2 Ring Muscle Down
1 Eccentric Ring Dip (:10)
 
AMRAP 5:00
3 Strict Pull-ups
5 Kipping Pull-ups
7 Butterfly Pull-ups
(each round unbroken)
 
AMRAP 20:00
400m Run
3 Rope Climbs
6 DBall Over the Shoulder 150/100
9 Bench Press at Body weight/.66 Body weight
__________________
 
Weightlifting
NF Snatch + Snatch
5(1+1) -choose weight-
 
NF Clean + Clean + Jerk
5(1+1+1)
 
Push Press + BTN Push Press
4(2+2) -choose weight-
 
Bulgarian Split Squats
3×10 -choose weight-
*NF – No Feet (hookgrip/straps ok)
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“Be who you are and say what you feel, because those who mind don’t matter, and those who matter don’t mind.”
~Bernard M. Baruch
CrossFit
Bench Press
Build to a heavy set of 3
90% of heavy set 5.4.3.2.1
*follow each set with 1 rope climb

AMRAP 12:00
3 Handstand Push-ups
6 Ring Dips
9 Pull-ups
____________________
 
Competitor 1&2
At a moderate load:
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1
(make consistent increases)
 
Snatch
3 waves:
70% 1×3
75% 1×2
80% 1×1
 
Snatch Pull
90% 1×3
100% 1×3
Add 10lbs 2×2
 
For total reps:
Every 1:00 until failure
3 Back Squats at 80%
(each set unbroken)
_____________________
 
Weightlifting
Block Snatch (BK)
80% 3×2
85% 3×1
(2:00 rest)
 
Snatch High Pull
4×3 -choose weight-
 
Front Squat
4×4 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
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“The truth doesn’t have to do with cruelty, the truth has to do with mercy.”
~Ken Kesey
7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
______________________
 
Weightlifting
Snatch
80% 1×1
85% 1×1
90% 2×1
95% 1×1
 
Clean + Jerk
80% 1(1+1)
85% 1(1+1)
90% 2(1+1)
95% 1(1+1)
 
Back Squat
90% 3×2
CrossFit
For load:
Strict Press 3-2-2-1-1-1
(make consistent increases)
 
For time:
50 Sit-ups
25 Toes to Bar
50 Sit-ups
 
5 rounds for time:
5 Deadlift 275/185
10 Bar Facing Burpees
________________
 
Competitor 1
Clean from blocks (AK)
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
5 rounds for load:
3 Front SquatJerks
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Pull-ups
Even min: Strict Handstand Push-ups
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
AMRAP 12:00
6 Ring Rows
12 Air Squats
6 Push-ups
12 Steps Walking Lunge
*wear a vest 20/14
_______________
 
Competitor 2
At a moderate load:
Every 1:00 for 10:00
2 Power Snatches from blocks (AK)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 3×1
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict CTB Pull-ups
Even min: Strict Deficit Handstand Push-ups 6″/4″
*start every minute with 20 double unders
(choose reps prior to start. unbroken)
 
2 rounds no measure:
50 Push-ups
50 Ring Rows
50′ Hand Walk
50 Air Squats
 
2 rounds for calories:
:20 Assault Bike
1:40 Rest
:40 Assault Bike
1:20 Rest
1:00 Assault Bike
2:00 Rest
_________________
 
Weightlifting
Rest
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“We cannot change anything until we accept it. Condemnation does not liberate, it oppresses.”
~Carl Jung

CrossFit
Rest
______________
 
Competitor 1&2
Rest
______________
 
Sleds
7:00p at EVCF
______________
 
Weightlifting
Block Snatch (AK)
75% 5×2
(pause :02 in receiving position)
 
BTN Jerk + Jerk
75% 3(1+1)
80% 3(1+1)
 
Box Jumps
5×3
 
Barbell Lunges
3×6 -choose weight-
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“It is the greatest shot of adrenaline to be doing what you have wanted to do so badly. You almost feel like you could fly without the plane.”
~Charles Lindbergh

 

CrossFit
Front Squat
Build to a heavy set of 4
90% of heavy set: 6.4.2

“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
___________________

Competitor 1
At a moderate load:
Every 1:00 for 10:00
2 Power Snatches from blocks (AK)

Snatch
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1×1, 1+1, 1+1
*follow each set with 1 rope climb

No measure:
1 Mile Run
100 Double unders
1000m Row

For time:
100yrd Farmers Walk 70/53
25 GHD Sit-ups
100′ Plate Push 45lbs
25 Back Extensions
100′ Plate Push
25 GHD Sit-ups
100yrd Farmers Walk 70/53

_____________________

Competitor 2
At a moderate load:
Every 1:00 for 10:00
2 Power Clean from blocks (AK)

Clean + Jerk
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1×1, 1+1, 1+1
*follow each set with 1 legless rope climb

For time:
100yrd Farmers Walk 70/53
25 GHD Sit-ups
100′ Plate Push 45lbs
25 Back Extensions
100′ Plate Push
25 GHD Sit-ups
100yrd Farmers Walk 70/53

3 rounds no measure:
1000m Run
100 Double unders
1 Mile Assault Bike
______________________

Weightlifting
Block Clean
80% 2×3
85% 2×2
90% 2×1
(2:00 rest)

Clean Pull
4×4 -choose weight-

Back Squat
4×5 -choose weight-

AMRAP 1:00
ABMAT Sit-ups

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“We all have dreams. But in order to make dreams come into reality, it takes an awful lot of determination, dedication, self-discipline, and effort.”
~Jesse Owens

CrossFit
For load:
Power Clean 3-2-2-1-1-1
(make consistent increases)
 
2 rounds for reps + calories:
1:00 Assault Bike for Calories
1:00 Rest
1:00 DBall Over the Shoulder 150/80
1:00 Rest
1:00 Rope Climb
1:00 Rest
1:00 Double unders
1:00 Rest
1:00 Single-Arm Dumbbell Snatch
1:00 Rest
1:00 Weighted Sit-ups 25lbs
1:00 Rest
________________
 
Competitor 1
Clean & Jerk
75% 1×1
80% 2×1
85% 1×1
90% 2×1
 
No Measure:
20 Kips on Rings
10 Ring Muscle-ups
10 Ring Muscle Downs
20 Ring Dips (:03 eccentric)
 
“Fran”
For time:
21-15-9
Thruster 95/65
Pull-ups
_________________
 
Competitor 2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
Snatch Pull
90% 2×3
100% 3×2
 
For reps:
:30 Ring Muscle-ups
1:30 Rest
:30 Handstand Push-ups
1:30 Rest
:30 Push-ups
 
3 rounds:
3:00 to complete
250m Row + Ring Muscle-ups (same number from test set)
 
3 rounds:
3:00 to complete
250m Row + Handstand Push-ups (same number from test set)
 
3 rounds:
3:00 to complete
250m Row + Push-ups (same number from test set)
__________________
 
Weightlifting
NF Snatch + Snatch
5(2+1) -choose weight-
 
NF Clean + Clean + Jerk
5(2+1+1)
 
NF Drop Snatch + Drop Snatch
4(1+1) -choose weight-
 
Strict Pull-ups
4x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
 
* NF – No Feet
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“An investment in knowledge pays the best interest.”
~Benjamin Franklin

CrossFit
Bench Press
Build to a heavy set of 5
90% of heavy set: 7.5.3
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
__________________
 
Competitor 1
Back Squat
70% 1×3
75% 1×2
80% 2×1
85% 1×1
90% 3×1
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
___________________
 
Competitor 2
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
 
Back Squat
70% 1×3
75% 1×2
80% 2×1
85% 1×1
90% 3×1
 
“Helen”
3 rounds for time:
400m Run
21 Kettlebell Swings 53/35
12 Pull-ups
___________________
 
Weightlifting
Block Snatch (BK)
80% 2×3
85% 2×2
90% 2×1
(2:00 rest)
 
Snatch High Pull
4×4 -choose weight-
 
Front Squat
4×5 -choose weight-
1×3 -choose weight-
 
GHD Sit-ups
4×10 -choose weight-
ScottK

“A person who won’t read has no advantage over one who can’t read.”
~Mark Twain
7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
6:00p Trail Run at Telegraph Pass
______________
 
Weightlifting
Snatch
80% 1×1
85% 2×1
90% 2×1
 
Clean + Jerk
80% 1(1+1)
85% 2(1+1)
90% 2(1+1)
 
Back Squat
85% 3×3
85% 1xAMRAP