W.O.D.s

CrossFit
For load:
Power Clean 3-3-3-3-3
(make consistent increases.)
 
5 rounds for time:
9 Over the Box Jumps 20″
10 Deadlifts 225/155
11 Wall Ball Shots 20/14
_____________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Block Clean @ 80%
 
5 rounds for time:
10 GHD Sit-ups
10 Deadlifts 225/155
10 10′ Wall Ball Shots 20/14
 
For time:
50 Double unders
5 DBall Over the Shoulder 150/100
40 Double unders
4 DBall Over the Shoulder
30 Double unders
3 DBall Over the Shoulder
20 Double unders
2 DBall Over the Shoulder
10 Double unders
1 DBall Over the Shoulder
______________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Block Clean @ 80%
 
For time:
50′ Hand Walk
5 DBall Over the Shoulder 150/100
50 Double unders
40′ Hand Walk
4 DBall Over the Shoulder
40 Double unders
30′ Hand Walk
3 DBall Over the Shoulder
30 Double unders
20′ Hand Walk
2 DBall Over the Shoulder
20 Double unders
10′ Hand Walk
1 DBall Over the Shoulder
10 Double unders
 
5 rounds for time:
9 Over the Box Jumps 24/20
10 Deadlifts 275/185
11 10′ Wall Ball Shots 30/20
_______________________
 
Weightlifting
Clean + Jerk
80% 4(1+1)
 
Clean Pull
4×3 -choose weight-
 
Front Squat
70% 4×4
 
Good Morning
4×8 -choose weight-
 
Planks
Accumulate 5:00
IMG_0246
“The price of greatness is responsibility.”
~Winston Churchill
CrossFit
Skill
Handstands
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
_____________________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Ring Muscle-ups
*start each minute with 20 double unders
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
 
For time:
5-10-5-15-5-10-5
Calories on the Assault Bike
Burpees to a Plate
________________________
 
Competitor 2
For total reps:
Every 1:00 for 10:00
Strict Ring Muscle-ups
*start each minute with 20 double unders
 
For time:
5-10-5-15-5-10-5
Calories on the Assault Bike
Burpees to a Plate
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
 
For time:
5-10-5-15-5-10-5
Calories on the Assault Bike
Burpees to a Plate
_________________________
 
Weightlifting
Power Snatch + Hang Snatch (AK)
75% 2(1+1)
80% 4(1+1)
 
Power Clean + Hang C&J
75% 2(1+1)
80% 4(1+1)
 
Box Step-ups
4×10 -choose weight-
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“Give me six hours to chop down a tree and I will spend the first four sharpening the axe.”
~Abraham Lincoln
CrossFit
Weighted Dip
Build to a heavy set of 1
50% of heavy set: 30 reps for time
 
“Jerry”
1 Mile Run
2k Row
1 Mile Run
_________________________
 
Competitor 1&2
For load:
Every 1:00 for 10:00
1 Snatch
(increase by 10lbs/5lbs each set. stop after your second miss)
 
Back Squat
70% 2×2
80% 2×1
85% 1×1
90% 1×1
95% 1×1
PR
 
“Jerry”
1 Mile Run
2k Row
1 Mile Run
___________________________
 
Weightlifting
Muscle Snatch
2×3 -choose weight-
3×2 -choose weight-
 
Thruster
2×3 -choose weight-
3×2 -choose weight-
 
Back Squat
70% 4×4
 
4 rounds:
8 Barbell Sit-ups
12 Back Extensions
8 Toes to Bar
(rest 1:00 between rounds. choose weight)
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“The essence of all beautiful art, all great art, is gratitude.”
~Friedrich Nietzsche

CrossFit
1.5 Press (bottom) 4-3-2
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
 
5 rounds for total reps:
Bench Press (bwt/.66 bwt)
Russian Kettlebell Swing 70/44
(rest 3:00 between rounds)
____________________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 50/35
Even min: Bar Muscle-ups
 
For time:
50′ Hand Walk
5 Rope Climbs
40′ Hand Walk
4 Rope Climbs
30′ Hand Walk
3 Rope Climbs
20′ Hand Walk
2 Rope Climbs
10′ Hand Walk
1 Rope Climb
 
3 rounds for time:
400m Run
7 Front Squats 185/125
100m Farmers Walk 70/53
_____________________
 
Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: Single-Arm Dumbbell Snatch 70/50
Even min: Bar Muscle-ups
 
For time:
800m Run
8 DBall Over the shoulder 150/100
8 Strict Deficit Handstand Push-ups 6″/4″
 
5 rounds for time:
15 Russian Kettlebell Swing 70/53
Chest to Bar Pull-ups
(rest 1:00 between rounds)
 
For time:
800m Run
8 Front Squats 225/155
8 Strict Deficit Handstand Push-ups 6″/4″
____________________
 
Weightlifting
Move equipment to the PHX Convention Center.
Meet at EVCF at 12:00p
AlexRope
“Continuous effort – not strength or intelligence – is the key to unlocking our potential.”
~Winston Churchill

12:00p Meet at EVCF
Move equipment for State Championships to PHX Convention Center.
_______________
 
CrossFit
Rest
_______________
 
Competitor 1&2
Rest
_______________
 
Sleds
6:00p at EVCF
_______________
 
Weightlifting
Power Snatch + Snatch
Work up to Heavy 1+1
 
Power Clean + Clean & Jerk
Work up to Heavy 1+1
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“One’s philosophy is not best expressed in words; it is expressed in the choices one makes… and the choices we make are ultimately our responsibility.”
~Eleanor Roosevelt

CrossFit
Weighted Pull-up
Build to a heavy set of 1
50% of heavy set: 30 reps for time
 
For reps + calories:
2:00 Row for calories
1:00 Toes to Bar
1:00 Kettlebell Swing 53/35
1:00 Air Squats
2:00 Row for calories
1:00 Air Squats
1:00 Kettlebell Swing
1:00 Toes to Bar
2:00 Row for calories
__________________________
 
Competitor1
“Speed Ladder”
5 rounds for time:
1 Clean 135/95
1 Clean 155/105
1 Clean 185/125
1 Clean 205/135
1 Clean 225/155
(rest 2:00 between rounds. 30 double unders during rest)
 
Deadlift
Build to a heavy set of 5
85% of heavy set: 5.4.3.2.1
*follow each set with 1 legless rope climb
 
AMRAP 15:00
1 Wall Walk
15 Calories on the Rower
1 Wall Walk
15 Toes to Bar
1 Wall Walk
15′ Hand Walk
___________________________
 
Competitor 2
“Speed Ladder”
5 rounds for time:
1 Clean 185/125
1 Clean 205/135
1 Clean 225/155
1 Clean 245/165
1 Clean 265/175
(rest 2:00 between rounds. 30 double unders during rest)
 
Deadlift
Build to a heavy set of 5
85% of heavy set: 5.4.3.2.1
*follow each set with 10 box jumps 30/24
 
AMRAP 15:00
1 Legless Rope Climb
15 Calories on the Assault Bike
1 Wall Walk
15 GHD Sit-up
1 Legless Rope Climb
15′ Hand Walk
_____________________________
 
Weightlifting
Power Snatch + OHS
80% 4(1+1)
 
Power Clean + FS
80% 4(1+1)
 
Box Step-ups
4×10 -choose leg-
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“You don’t need anybody to tell you who you are or what you are. You are what you are!”
~John Lennon
CrossFit
For load:
Every 2:00 for 10:00
10 Wall Ball Shots 20/14 + 6 HSPU + 2 Squat Cleans
(use the same weight for all 6 rounds)
 
3 rounds for time:
21 Calories on the Assault Bike
14 Box Jump Burpees 24/20
7 DBall Over the Shoulder 150/80
(rest 3:00 between rounds)
_____________________
 
Competitor 1
For load:
Every 2:00 for 10:00
1 Hang PC (Hip) + 1 Hang PC (AK) + 1 Hang PC (BK)
(make consistent increases)
 
AMRAP 10:00
1 Kips to Rings
1 No Dip Muscle-up
1 Muscle-up (:05 pause at lockout)
1 Muscle-down
1 Ring Dip (:05 eccentric)
 
3 rounds for total reps:
15 Russian Kettlebell Swings 70/53
Max Pull-ups
(rest 1:00 between rounds)
 
3 rounds for time:
80yd Sled Push Shuttle 225/180
200m Run
50 Air Squats
200m Run
______________________
 
Competitor 2
For load:
Every 2:00 for 10:00
10 Wall Ball Shots 30/20 + 10 Strict HSPU + 2 Power Cleans
(use the same weight for all 6 rounds)
 
5 rounds for total reps:
Strict Ring Muscle-ups
(rest 1:00 between sets)
 
AMRAP 10:00
2 Kips to Rings
1 No Dip Muscle-up
2 Muscle-up (:05 pause at lockout)
1 Muscle-down
2 Ring Dip (:05 eccentric)
 
3 rounds for time:
80yd Sled Push Shuttle 225/180
200m Run
50 Air Squats
200m Run
_______________________
 
Weightlifting
Clean + Jerk
80% 4(1+1)
 
Clean Pull
3×3 -choose weight-
 
Back Squat
80% 3×3
 
JoreRope
“Yeah we all shine on, like the moon, and the stars, and the sun.”
~John Lennon
CrossFit
Weighted Dip
Build to a heavy set of 3
65% of heavy set 5.4.3.2.1
*follow each set with 20 band pull aparts
 
For time:
800m Run
50 Pull-ups
800m Run
50 Push-ups
800m Run
50 Sit-ups
______________________
 
Competitor 1
Snatch
70% 2×2
75% 1×1
80% 5×1
 
For total reps:
Shoulder to Overhead 155/105
(rest 1:00)
Shoulder to Overhead 175/125
(rest 1:00)
Shoulder to Overhead 195/135
(rest 1:00)
Shoulder to Overhead 135/95
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
8 rounds for time:
8 Calories on the Assault Bike
8 GHD Sit-ups
_______________________
 
Competitor 2
Snatch
70% 2×2
75% 1×1
80% 5×1
 
For total reps:
Power Snatch 135/95
(rest 1:00)
Power Snatch 155/105
(rest 1:00)
Power Snatch 175/125
(rest 1:00)
Power Snatch 115/75
 
Back Squat
70% 2×2
75% 1×1
80% 5×1
 
10 rounds for time:
10 Calories on the Rower
10 Toes to bar
________________________
 
Weightlifting
Snatch
80% 4×1
 
Snatch High Pull
3×3 -choose weight-
 
Front Squat
85% 3×3
 
Barbell Sit-ups
5×5 -choose weight-
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“Accept the challenges so that you can feel the exhilaration of victory.”
~George S. Patton
6:30a Carpool Leaves EVCF Telegraph Pass
7:00a Trail Run at Telegraph Pass
7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
__________________________
 
Weightlifting
Power Snatch + Snatch
80% 3(1+1)
85% 3(1+1)
 
Power Clean + Clean & Jerk
80% 3(2+1)
85% 3(1+1)
 
Back Squat
85% 4×2
CrossFit
1.5 Press 5-4-3
*follow each set with a legless rope climb
(1.5 reps should be at a controlled tempo)
 
With a partner for time:
100 Kettlebell Swings 53/35
100 Double unders
100′ Plate Push
100 Double unders
100′ Plate Pushes
100 Double unders
100 Burpees to a plate
(one person works at a time)
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Snatch Push Press + 1 Overhead Squat
(make consistent increases)
 
For total reps:
Power Snatch 135/95
(rest 1:00)
Power Snatch 155/105
(rest 1:00)
Power Snatch 175/115
(rest 1:00)
Power Snatch 95/65
(each set unbroken)
 
For total time:
1k Run
5 Rope Climbs
50 Wall Ball Shots 20/14
5 Rope Climbs
50 Burpees to a 6″ reach
5 Rope Climbs
1k Run
___________________
 
Competitor 2
For load:
Every 1:00 for 10:0
2 Snatch Push Press + 1 Overhead Squats
(make consistent increases)
 
For total reps:
Shoulder to Overhead 185/125
(rest 1:00)
Shoulder to Overhead 205/135
(rest 1:00)
Shoulder to Overhead 225/155
(rest 1:00)
Shoulder to Overhead 135/95
 
For total time:
1k Row
50 Single-Arm Dumbbell Snatches 70/50
10 Rope Climbs
50 Wall Ball Shots 30/20
10 Rope Climbs
50 Burpees to a 6″ reach
1k Row
____________________
 
Weightlifting
Rest
OctEvents
“The illiterate of the future will not be the person who cannot read. It will be the person who does not know how to learn.”
~Alvin Toffler