W.O.D.s

Sleds
3 person relay:
10x10yd Sled Push 180/135
 
(800m Recovery run)
 
3 person relay:
10x10yd Sled Push
 
(800m Recovery run)
 
3 person relay:
10x10yd Sled Push
__________________________
 
FitEssentials
12:00 to build to a challenging complex of:
3 DB power clean + 3 DB front squats + 3 DB push-press
 
Partner Workout
AMRAP 20:00
5 KB Suitcase Deadlift
5 Burpee
12/8 Row for calories
(alternate with partner following each round)
_________________________
 
Weightlifting
Pause Snatch + Snatch
80% 4(1+1)
 
Power Jerk + Jerk
80% 4(1+1)
 
Barbell Reverse Lunges
2×8 -choose weight-
(8 each leg alternating)
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“The question isn’t who is going to let me; it’s who is going to stop me.”
~Ayn Rand

CrossFit
5 rounds for load:
2 Front Squat
2 Back Squat
(no rest between exercises. rest as needed between rounds)
 
AMRAP 15:00
1 Candlestick Roll
2 Burpee
3 Dumbbell Power Clean 50/35
4 Wall Ball Shot 20/14
5 Candlestick Roll
6 Burpee
Dumbbell Power Clean
8 Wall Ball Shot 
9 Candlestick Roll
10 Burpee
11 Dumbbell Power Clean
12 Wall Ball Shot 
(continue ascending until time expires)
_____________________
 
Competitor 1
Power Snatch
70% 1×3
75% 1×3
80% 3×3
 
Thruster
70% 1×3
75% 1×3
80% 3×3
 
Deadlift
70% 1×3
75% 1×3
80% 3×3
 
“Annie”
For time:
50-40-30-20-10
Double Under
Sit-up
_________________
 
Competitor 2
Go play outside
_________________
 
Weightlifting
Clean & Jerk
80% 3×1
85% 2×1
 
Clean Pull
3×3 -choose weight-
 
CAT Front Squat (:03 eccentric/explosive concentric)
85% 4×2
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“You can’t really be strong until you see a funny side to things.”
~Ken Kesey

CrossFit
For time:
1000m Row
50 Double under
30 Deadlift 275/185
_________________
 
Competitor 1
5 rounds for total reps:
Ring Muscle-up
(rest 1:00 between rounds)
 
3 rounds:
Each exercise to failure. No rest between sets.
3-5 Weighted Chin-up
8-12 Pullover
3-5 Weighted dip
*choose a load that allows for completion of prescribed rep range
(rest 2:00 between rounds)
 
AMRAP 15:00
1 Ring Dip
2 Pull-up
3 Push-up
4 Kettlebell Swing 53/35
5 Ring Dip
6 Pull-up
7 Push-up
8 Kettlebell Swing
9 Ring Dip
10 Pull-up
11 Push-up
12 Kettlebell Swing
(continue ascending until time expires)
 
Not timed:
50 Sit-up
100 Band Pull Apart
50 Sit-up
____________________
 
Competitor 2
Go outside and play.
____________________
 
Aerobic Capacity
AMRAP 22:00
Row 500m
*constant or slightly increasing pace over intervals
(rest 2:00 after each round) 
 -
Accumulate 2:00
Side Plank (each arm)
____________________
 
Weightlifting
Power Snatch
80% 2×1
85% 3×1
 
Hang Power Clean + Push Press
80% 2(1+1)
85% 2(1+1)
90% 1(1+1)
 
RDL
4×6 -choose weight-
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“It doesn’t matter if the water is cold or warm if you’re going to have to wade through it anyway.”
~Pierre Teilhard de Chardin
CrossFit
Skill
Rope Climb
 
“Tabata This!”
Tabata Row
(rest 1:00)
Tabata Squat
(rest 1:00)
Tabata Pull-up
(rest 1:00)
Tabata Push-up
(rest 1:00)
Tabata Sit-up
(tabata style scoring)
_____________________
 
FitEssentials
AMRAP 8:00
8 Ring Row
8 Goblet Squat
50′ Bear Crawl
 
(rest/walk 4:00)
 
AMRAP 8:00
10 Dumbbell Push Press
150m/100m Row
 
(rest/walk 4:00)
 
AMRAP 8:00
10 Kettlebell Sumo Deadlift High Pull
20 Box Step-up (alt legs)
_______________________
 
Competitor 1
Power Clean
70% 1×3
75% 1×3
80% 3×3
 
Floating Snatch Pull
90% 2×3
100% 3×2
 
Back Squat
60% 1×8
65% 1×8
70% 1×8
75% 1×8
 
AMRAP 8:00
2 DBall Over the Shoulder 150/100
8 Pitols (each Leg)
32 Double unders
______________________
 
Competitor 2
Go outside and play
_______________________
 
Weightlifting
Snatch 
80% 3×1
85% 2×1
Snatch Pull
3×3 -choose weight-
CAT Back Squat (:03 eccentric/explosive concentric)
85% 5×2

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“The greatness of a community is most accurately measured by the compassionate actions of its members.”
~Coretta Scott King

 

7:00a CrossFit Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a CrossFit Competitor 1
10:30a Weightlifting
10:30a CrossFit
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Weightlifting
NF Snatch + Snatch
Build to a moderate set of 1+1
-then-
Snatch
Build to a heavy set of 1
 
NF Clean + Clean & Jerk
Build to a moderate set of 1+1
-then-
Clean & Jerk
Build to a heavy set of 1
 
Back Squat
90% 3×2

 

CrossFit
For total reps:
Every 1:00 for 10:00
Odd min: Strict Handstad Push-up
Even min: Strict Pull-up
(choose reps prior to start. unbroken)
 
For time:
30 Ring Dip
30 Single-Arm Dumbbell Snatch (alt arms) 50/35
30 Bench Press at bwt/.66 bwt
30 Deadlift at 1.5 bwt/bwt
____________________
 
Competitor 1
Snatch Grip Push Press
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Snatch Pull
90% 2×3
100% 3×2
 
With a partner for time:
10-9-8-7-6-5-4-3-2-1
Handstand Push-up
Toes to Bar
(alternate with partner after each exercise)
______________________
 
Competitor 2
2018 CrossFit Regional
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“The sea does not reward those who are too anxious, too greedy, or too impatient. One should lie empty, open, choiceless as a beach – waiting for a gift from the sea.”
~Anne Morrow Lindbergh
Sleds
8 rounds for load:
40yd Sled Push
(rest 1:00 between rounds)
(choose a load that allows for completion of 40yd push without stopping, if you stop during a push, decrease load)
____________________
 
FitEssentials
For load:
16-12-8
DB bench press
 
For load:
12-10-8
Kneeling torso row (:01 pause against torso)
 
Partner Workout
AMRAP 12:00
100m farmer’s carry
*row while partner carries
____________________
 
Weightlifting
Pause Snatch
80% 4×2
 
Power Jerk + Jerk
75% 2(2+1)
80% 3(1+2)
 
Barbell Reverse Lunges
4×8 -choose weight-
(10 each leg alternating)
IMG_2163
 
“Once more into the Fray…
Into the last good fight I’ll ever know.
Live and Die on this day…
Live and die on this day…”
~Jon Treloar
CrossFit
5 rounds for load:
3 Front Squat
3 Back Squat
(rest as needed between rounds. make consistent increases.)
 
For time:
35 Weighted Sit-up 25lbs
35 Toes to Bar
 
For load:
75yd Farmers Walk (kettlebell or dumbbell)
Build to the heaviest weight that can be completed unbroken
(take 3-5 attempts to establish max load)
_____________________
 
Competitor 1
Power Snatch
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Thruster
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Deadlift
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
For time:
21-15-9
Kettlebell Swing 53/35
Over the Kettlebell Burpee
Box Jump 24/20
______________________
 
Competitor 2
2018 CrossFit South Regional
______________________
 
Weightlifting
NHNF Clean + Clean & Jerk
70% 3(1+1)
-then-
Clean & Jerk
80% 1×1
85% 2×1
 
Clean Pulls
4×3 -choose weight-
 
CAT Front Squat (:03 eccentric/explosive concentric)
80% 4×3
85% 2×2
ANYONE5

“It is not the mountain we conquer but ourselves.”
~Edmund Hillary

 
 
CrossFit
Skill
Rope Climb
 
AMRAP 6:00
3 Power Clean 135/95
6 Handstand Push-up
9 Kettlebell Swing 53/35
 
(rest 6:00)
 
AMRAP 6:00
6 Deadlift 135/95
9 Push-up
12 Russian Kettlebell Swing 53/35
________________________
 
Competitor 1
5 rounds for total reps:
2:00 to complete
250m Row
Max Ring Muscle-up
(rest 1:00 between rounds)
 
2 rounds:
Each exercise to failure. No rest between sets.
4-6 Weighted Chin-up
8-12 Pullover 
8-12 Seated Row 
8-12 Biceps Curl
(rest 3:00 between rounds)
 
2 rounds:
Each exercise to failure. No rest between sets.
4-6 Weighted Dip
8-12 Shoulder Press
8-12 Chest Press
8-12 Triceps Extension
(rest 3:00 between rounds)
 -
Not timed:
50 Nautilus AB1
100 Band Pull Apart
50 Sit-up 
__________________________
 
Competitor 2
Regional Practice
__________________________
 
Aerobic Capacity
3 rounds for time
Run 800m or walk 400m
10 MB get-ups – moderate
200m single arm overhead carry (100m/arm)
 
(rest/walk 5:00-10:00)
 
3 rounds with a partner for time:
Row 250/200m
KB front rack hold while partner rows
(3 rounds each)
__________________________
 
Weightlifting
Hang Power Snatch
75% 1×2
80% 1×2
85% 3×1
 
Hang Power Clean + Push Press
80% 2(1+2)
85% 2(1+2)
90% 1(1+1)
 
RDL
4×7 -choose weight-
IMG_2537
“It is only the farmer who faithfully plants seeds in the Spring, who reaps a harvest in the Autumn.” 
~B. C. Forbes
CrossFit
Turkish Get-up
Build to a heavy set of 1 (each arm)
 
AMRAP 25:00
30 Air Squats
15 Toes to Bar
30 Calorie Row
15 Burpees
:30 Plank Hold
____________________
 
FitEssentials
For load
Superset
10-8-6
Single arm DB thruster (each arm)
Bent over barbell row (:02 pause against torso)
 
2 rounds for reps + cals:
2:00 Burpee box step-up
1:00 Rest
2:00 DB manmaker (moderate)
1:00 Rest
2:00 Row
1:00 Rest
_____________________
 
Competitor 1
Power Clean
60% 1×5
65% 1×5
70% 1×5
75% 1×5
80% 1×5
 
Clean Pull
90% 2×3
100% 3×2
 
Back Squat
60% 1×8
65% 1×8
70% 2×8
 
3 rounds not timed:
10 Single-Leg RDL (each leg)
15 Steps Walking Lunge (each leg)
:20 Sorenson Hold
____________________
 
Competitor 2
Regional Practice
_____________________
 
Weightlifting
NHNF Snatch + Snatch
70% 3(1+1)
-then-
Snatch
80% 1×1
85% 1×1
90% 1×1
 
Snatch Pull
4×3 -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
80% 4×3
85% 2×2
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“The truest wisdom is a resolute determination.” 
~Napoleon Bonaparte