W.O.D.s

CrossFit
Every 1:00 For 10:00
Odd min: Hand Walk for Distance
Even min: L-Sit Hold for Time
 
AMRAP 20:00 with a partner:
200m Farmer Carry 70/53
150 Steps Walking Lunge
100 Burpees to Plate
(share work anyhow)
__________________________
 
Competitor 1&2
Clean
70% 2×2
75% 2×2
80% 2×2
 
“Randy”
75 Power Snatch 75/55
 
Front Squat
75% 2×3
80% 3×2
 
Not timed:
9-15-21-15-9
Calories on the Assault Air Runner
Toes to Bar
_____________________________
 
BodyStrong
5 rounds for time:
5 Strict T2B
10 Ring Row
15 Burpee
20 Box Step-up (alt legs)
_____________________________
 
Weightlifting
Clean + Jerk
75% 3(2+2)
80% 2(2+1)
 
Clean Pull
95% 4×4
(based on 1rm clean)
 
Back Squat
80% 5×2
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“In order to achieve anything you must be brave enough to fail.” 
~Kirk Douglas

CrossFit
For load:
Close Grip Bench 5-4-3-2-1
(make consistent increases)
 
5 rounds for total reps:
3:00 AMRAP
3 Front Squats 135/95
6 HSPU
9 Pull-ups
(rest 1:00 between AMRAP’s)
__________________________________
 
Competitor 1
AMRAP 6:00
8 Thrusters 75/55
2 Bar Muscle-up
 
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict Pull-up + CTB Pull-up
Even min: 3 Strict HSPU + HSPU
*Start every minute with 20 double unders
 
3 rounds:
No rest between exercises.
8 Chest Press
8 Seated/Seated Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Pullover
8 Seated Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Shoulder Press
8 High Row
(alternate rounds with a partner)
_________________________________
 
Competitor 2
For total reps:
Every 1:00 for 10:00
Odd min: 3 Strict CTB Pull-up + Pull-up
Even min: 3 Strict HSPU + HSPU
*Start every minute with 20 double under
(choose reps prior to start. unbroken)
Not timed:
800m Run
 
AMRAP 6:00
8 Thrusters 75/55
4 Bar Muscle-up
 
Not timed:
800m Run
 
3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Lateral Raise
8-12 Seated Dip
(alternate rounds with a partner)
 
Not timed:
800m Run
 
3 rounds:
No rest between exercises.
8-12 Pullover
8-12 Chest Press
8-12 Seated Row
(alternate rounds with a partner)
_________________________________
 
Aerobic Capacity
AMRAP 30:00
1000/800m Row or Run
200m Farmer’s Walk
1:00 Forearm Plank
________________________________
 
Weightlifting
Power Snatch + Drop Snatch
80% 4(2+2)
 
Power Clean + Push Jerk + Split Jerk
80% 4(2+1+1)
 
Push Press
85% 4×3
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“To be trusted is a greater compliment than being loved.” 
~George MacDonald

CrossFit
“Barbell Cycling”
3 rounds:
10 T&G Power Snatch
(moderate load)
 
5 rounds for time:
10 Power Cleans 95/65
30 Double Unders
________________________
 
Competitor 1&2
Snatch
70% 2×2
75% 2×2
80% 2×2
 
5 rounds for time:
10 Power Cleans 95/65
30 Double Unders
 
Back Squat
75% 2×3
80% 3×2
 
3 rounds for cals on assault bike:
1000/800m Row (complete in 4:00)
:30 Assault Bike for cals
(rest 2:00 between rounds)
__________________________
 
FitEssentials
For load:
Close Grip Bench Press 7-5-5-3-3-3
Single arm Seated Row 9-7-5-5-5 (:01 hold against torso)
 
AMRAP 10:00
2,4,6,8,10…
Dual Kettlebell Deadlift
Row for Cals
Burpee
__________________________
 
Weightlifting
Snatch
75% 5×2
 
Snatch High Pull
80% 4×3
(based on 1rm snatch)
 
Front Squat
80% 4×6
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“Gratitude bestows reverence, allowing us to encounter everyday epiphanies, those transcendent moments of awe that change forever how we experience life and the world.” 
~John Milton
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit (Bring a Friend Day)
_______________________
 -
Weightlifting 
Snatch
75% 4×3
-
Clean + Jerk
75% 4(2+2)
-
Back Squat
80% 4×2
CrossFit
For load:
Back Squat 1-1-1-1-1
 
For time:
50 Single-Arm Dumbbell Snatch (alt arms) 50/35
100 Air Squats
200m Farmer Carry 53/35
_________________
 
Competitor 1&2
Clean
70% 1×3
75% 2×2
80% 3×1
 
“D.T”
5 rounds for time:
12 Deadlift 155/105
9 Hang Power Clean
6 Push Jerk
 
Back Squat
70% 1×3
75% 2×2
80% 3×1
 
5 rounds for time:
300m Row
150m Assault Air Runner
30 Double under
(rest 1:00 between rounds)
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“The will is what matters – as long as you have that, you are safe.”
~Evelyn Underhill

Upper Body H.I.T. (8a/9a/5p)
3 rounds:
No rest between exercises.
8 Alt Arm Shoulder Press (each arm)
8 Alt Arm Front Pulldown
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Chest Press (each arm)
8 Alt Arm DY Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Decline Press (each arm)
8 Alt Arm Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
8 Alt Arm Multi-Triceps (each arm)
8 Alt Arm Multi-Biceps
(alternate rounds with a partner)
 
15-12-9
Incline Sit-up
Nautilus Ab1
Leg Lift
(alternate rounds with a partner)
_______________________
 
Sleds (6p)
6 rounds:
60yd Sled Push 180/135
60yd Farmers Walk 70/53
(alternate rounds with a partner)
_______________________
 
FitEssentials (6p)
AMRAP 16:00
8 Sumo Deadlift
8 Hand Release Push-up
8 Box Step-overs (alt legs)
12/8 Cal Row
(alternate rounds with a partner)
 
(rest 4:00)
 
AMRAP 16:00
16 Ball Slams
8 Goblet Squat
12/8 Cal Row
(alternate rounds with a partner)
______________________
 
Weightlifting (5p)
Snatch High Pull + Snatch
75% 4(2+2)
 
Push Press + Power Jerk
75% 4(2+2)
 
Barbell Lunges
4×8 -choose weight-
(8 per leg, alt legs each rep)
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“We keep moving forward, opening new doors, and doing new things, because we’re curious and curiosity keeps leading us down new paths.”
~Walt Disney

CrossFit
Skill
Handstand Hold or Hand Walk
 
3 rounds for time:
500m Row
400m Run
50 Double Under
_______________________
 
Competitor 1&2
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Snatch Pull
100% 4×3
 
Front Squat
75% 4×3
 
“Lactic Ladders”
5 rounds for total calories:
:10 Row
:50 Rest
:20 Row
:40 Rest
:30 Row
:30 Rest
:40 Row
:20 Rest
:50 Row
:10 Rest
__________________________
 
BodyStrong
3 rounds:
8-12 Strict or Assisted Supinated Pull-up
8-12 Pullover
8-12 Front Pull Down
(alternate rounds with a partner)
 
3 rounds:
8-12 Strict or Assisted Dip
8-12 Pec Deck
8-12 Chest Press
(alternate rounds with a partner)
 
3 rounds:
8-12 T-Bar Row – Moderate
20-40 Gripper
(alternate rounds with a partner)
___________________________
 
Weightlifting
Clean + Jerk
75% 5(2+2)
 
Clean Pull
85% 4×4
(based on 1rm clean)
 
Back Squat
80% 5×5
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“No pressure, no diamonds.”
~Thomas Carlyle

CrossFit
For load:
Close Grip Bench Press 5-3-3-2-2-2
 
AMRAP 7:00
3-6-9-12-15…..
Push-up (hand release)
Kettlebell Swing 53/35
_____________________________
 
Competitor 1
For load:
Bench Press 8-5-3-3-3-5-8
*follow each set with 1 legless rope climb
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Deficit Handstand Push-up 4″/2″
(choose reps prior to start. unbroken)
 
For load:
Single-Arm High Row 3×8
(alternate sets with a partner)
 
For load:
Seated Dip 6×8
 (alternate sets with a partner)
 -
For load:
Single-Arm Low Row 3×8
 (alternate sets with a partner)
 -
Band Pull Apart
100 with red band
 
Band Triceps Pushdown
100 with red band
________________________________
 
Competitor 2
For load:
Bench Press 8-5-3-3-3-5-8
*follow each set with 1 legless rope climb
 
For total reps:
Every 1:00 for 10:00
Odd min: Ring Muscle-up
Even min: Strict Deficit Hadstand Push-up 4″/2″
*start every minute with 20 double unders
 
15-12-9
No rest between exercises.
Pullover
Front Pulldown
Seated Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Shoulder Press
Chest Press
Seated Dip
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Pec Dec
Lateral Raise
Rowing Torso
(alternate rounds with a partner)
_________________________________
 
Aerobic Capacity
AMRAP 24:00
Row 500m
(rest 2:00 after each 500m)
*slightly faster over each interval
 
Not for time:
400m Single arm Farmer’s Walk
(switch arms every 50)
_________________________________
 
Weightlifting
Power Snatch + Overhead Squat
80% 4(2+2)
 
Power Clean + Push Jerk
80% 4(2+2)
 
Push Press
85% 3×3
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“It is not the clear-sighted who rule the world. Great achievements are accomplished in a blessed, warm fog.” 
~Joseph Conrad
CrossFit
For load:
Front Squat 1-1-1-1-1-1
 
“Hope”
3 rounds for total reps:
1:00 Burpees to Plate
1:00 Power Snatches 75/55
1:00 Box Jumps 24/20
1:00 Thrusters 75/55
1:00 C2B Pull-ups
1:00 Rest
__________________________
 
Competitor 1&2
AMRAP 8:00
8 Power Snatch 95/65
24 Double under
8 Overhead Squat 95/65
 
Snatch
70% 1×3
75% 2×2
80% 3×1
 
Clean Pull
100% 4×3
 
Back Squat
75% 4×3
 
AMRAP 8:00
8 Box Step Over 50/35
24 Single-Arm Dumbbell Snatch 50/35 (12 each arm)
8 Burpee Over Dumbbell
___________________________
 -
FitEssentials
For load:
8-8-6-6
Axle Push Press
Seated Row (:02 pause against torso)
 
3 rounds for reps + cals:
1:00 Row
:30 Rest
1:00 Lateral Box Step-over
:30 Rest
1:00 Burpee
:30 Rest
1:00 Side Plank (:30/side)
:30 Rest

 ___________________________

Weightlifting
Muscle Snatch
5×3 -choose weight-
 
Snatch High Pull
75% 4×4
(based on 1rm snatch)
 
Front Squat
80% 4×2

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“We are a nation of communities… a brilliant diversity spread like stars, like a thousand points of light in a broad and peaceful” sky.
~George H. W. Bush

 

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
_____________________
 
Weightlifting
Snatch
Build to a heavy set of 1
 
Clean + Jerk
Build to a heavy set of 1+1
 
Front Squat
80% 4×6