W.O.D.s

CrossFit
For load:
Turkish Get-up 1-1-1-1-1
(make consistent increases)
 
For time:
25 Thrusters 95/65
50 Kettlebell Swings 53/35
25 Thrusters
_______________
 
Competitor 1&2
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 3×1
 
Deadlift
Build to a heavy set of 1
50% of heavy set: 3×10 (floating)
(do not sacrifice position for load)
 
With a partner for time:
400m Sled Push 135/90
400m Farmers Walk 70/53
400m Overhead Plate Carry 45/35
400m Burden Run (log)
400′ Plate Push 45lbs
________________
 
Weightlifting
Clean + Jerk
85% 4(1+1)
(No more than 2:00 rest)
 
Clean Pull
4×3 -choose weight-
 
Back Squat
85% 5×2
 
AMRAP 1:00
Abmat sit-ups
CFFkat
“Wisdom is not acquired save as the result of investigation.”
~Sara Teasdale

 
 
CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)
 
With a partner for time:
200m Sled Push 135/90
400m Farmers Walk 70/53
200m Overhead Plate Carry 45/35
400m Burden Run (log)
200′ Plate Push 45lbs
__________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
 
1.5 Press
4-3-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
For time:
35 Weighted Sit-ups 25lbs
35 GHD Sit-ups
35 Weighted Sit-ups
 
5 rounds for total reps:
Handstand Push-ups (:05 Eccentric)
Ring Dips (:05 Eccentric)
(rest 1:00 between rounds)
 
AMRAP 11:00
3 Strict Pull-ups
5 Burpee Box Jumps 24/20
7 Hang Power Cleans 135/95
9 Hand Release Push-ups
____________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 in dip) + 1 Jerk
(make consistent increases)
 
1.5 Press
4-3-2-2
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
For total reps:
Every 1:00 for 10:00
Odd min: 1 Strict Ring Muscle-up + Ring Dips (:05 Eccentric)
Even min: Strict Handstand Push-ups (:05 Eccentric)
(choose reps prior to start. unbroken)
 
AMRAP 15:00
5 Strict Pull-ups
7 Burpee Box Jumps 24/20
9 Hang Power Cleans 135/95
11 GHD Sit-ups
____________________
 
Weightlifting
High Pull + Power Snatch
85% 4(1+2)
 
High Pull + Power Clean + Push Press
85% 4(1+2+2)
 
Drop Snatch
4×2 -choose weight-
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
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“It always seems impossible until it’s done.”
~Nelson Mandela

CrossFit
Skill
Rope Climb
 
“Angie”
For time:
100 Pull-ups
100 Push-ups
100 Sit-ups
100 Air Squats
____________
 
Competitor 1
Hang Snatch High Pull
4×4 -moderate load-
 
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×3
(start a set every minute)
 
Back Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
 
For time:
500m Row
(rest 1:30)
500m Row
_____________
 
Competitor 2
Hang Snatch High Pull
4×4 -moderate load-
 
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×3
(start a set every minute)
 
Block Snatch Pull (BK)
4×4 -choose weight-
 
Front Squat
3 Waves
70% 1×2
(rest 1:00)
80% 1×4
(rest 2:00)
 
5 rounds for time:
1 Mile Assault Bike
(rest 2:00 between rounds. 15 toes to bar during rest)
______________
 
Weightlifting
Snatch
85% 4×1
(No more than 2:00 rest)
 
Snatch High Pull
3×3 -choose weight-
 
Front Squat
80% 4×2
 
GHD Sit-ups
4×10 -choose weight-
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“To strive, to seek, to find, and not to yield.”
~Alfred Lord Tennyson

7:00a Track Workout at Corona del Sol
7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting Competitor
10:30a CrossFit
10:30a Weightlifting
____________________
 
Weightlifting
Snatch
85% 1×1
90% 1×1
95% 2×1
 
Clean + Jerk
80% 2+1
85% 1+1
90% 1+1
 
Back Squat
Test 1RM

CrossFit
5 rounds for time:
15 Wall Ball 20/14
12 Hand Release Push-ups
9 Power Cleans 135/95
_______________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(add 10lbs/5lbs each set)
 
Front Squat
4 Waves
70% 1×2
(rest 1:00)
80% 1×3
(rest 2:00)
 
For load:
5-4-3-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
 
AMRAP 9:00
9 Calories on the Assault Bike
3 Bar Muscle-up
9 GHD Sit-ups
_________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Power Snatch (:03 BK)
(add 10lbs/5lbs each set)
 
Back Squat
4 Waves
70% 1×2
(rest 1:00)
80% 1×3
(rest 2:00)
 
AMRAP 4:00
2 Strict Pull-ups
3 Kipping Pull-ups (not butterfly)
4 Bar Muscle-ups
(each round unbroken)
 
For load:
5-4-3-2
1.5 Weighted Dip
(rest 1:00)
1.5 Weighted Chin-up (supinated grip)
(rest 1:00)
 
3 rounds for time:
50 Calorie Row
25 GHD Sit-ups
___________________
 
Weightlifting
Rest
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“I study nature, and I realize that no matter how much you learn, you can’t top nature.”
~Tony Bennett

CrossFit   
Rest
________________

Competitor 1&2
Rest
________________

Sleds     
7:00p at EVCF
________________

Weightlifting
Block Snatch (AK)
70% 4×2
(Sit at bottom for 2 seconds for each rep before recovery)

Split Jerk
4×2 -choose weight-
(Hold split catch position for 2 seconds for each rep before recovery)

Box Jumps
3×3

Barbell Lunges
3×6 -choose weight-

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“When you’re one of the leaders of the team, there are no days off.”
~Tom Brady

CrossFit
For load:
Every 1:00 for 10:00
2 Power Snatches
(make consistent increases)

For time:
50-40-30-20-10
Kettelbell Swings 53/35
Sit-ups
Double Unders
____________________

Competitor 1
Block Power Clean
2 waves:
70% 1×3
75% 1×3
80% 1×3
(start a set every minute)

Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1

AMRAP 3:00
350m Row
Max Dumbbell Thrusters 50/35

(rest 3:00)

AMRAP 3:00
350m Row
Max DBall Over the Shoulder 150/100

(rest 3:00)

AMRAP 3:00
350m Row
Max Dumbbell Thrusters 50/35
_____________________

Competitor 2
Block Power Clean
2 waves:
70% 1×3
75% 1×3
80% 1×3
(start a set every minute)

Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1

3 rounds for calories:
:10 Assault Bike / :50 Recovery Ride
:20 Assault Bike / :40 Recovery Ride
:30 Assault Bike / :30 Recovery Ride

With a partner for time:
25 DBall Over the Shoulder 150/100
100′ DBall Carry 150/100 (in front of body)
50 Dumbbell Squat Cleans 50/35
100′ DBall Carry
75 Kettlebell Deadlifts 70/53
100′ DBall Carry
200yrd Farmers Walk 70/53
_____________________

Weightlifting
Clean + Jerk
80% 2(1+1)
85% 3(1+1)
(No more than 2:00 rest)

Clean Pull
4×3 -choose weight-

Pause Back Squat + Back Squat
4(2+1) -choose weight-

AMRAP 1:00
ABMAT sit-ups

kyle

“Take care of all your memories. For you cannot relive them.”
~Bob Dylan

CrossFit
For load:
Alternating Arm Dumbbell Press 12-10-8-6
(make consistent increases)
 
For reps + calories In teams of 3:
0:00-7:00 Row for Calories
7:00-12:00 Farmers Walk For distance 53/35
12:00-15:00 Burpees to a Plate
(share work anyhow)
______________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
 
Pause Press (:05 at top)
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Dips (:05 eccentric)
Even min: Strict Ring Pull-ups (:05 eccentric)
(choose reps prior to start. unbroken)
 
For time:
18-15-12-9
Russian Kettlebell Swing 70/44
Handstand Push-ups
GHD Sit-ups
Pull-ups
________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Pause Jerks (:02 in dip)
(make consistent increases)
 
1.5 Press
4×4
*follow each set with 1 legless rope climb
(strict, controlled movement. no bounce)
 
AMRAP 7:00
1 Strict Ring Muscle-up + 3 Ring Dips (:05 eccentric) + 1 Muscle Down
(each round unbroken)
 
For time:
50 Sit-ups 25lbs
50 GHD Sit-ups
 
10 rounds for time:
3 Strict Handstand Push-ups
5 Strict Pull-ups
7 Russian Kettlebell Swings 70/53
________________
 
Weightlifting
High Pull + Power Snatch
5(1+2) -choose weight-
 
High Pull + Power Clean + Push Press
5(1+2+2) -choose weight-
 
Drop Snatch
3×3 -choose weight-
 
Strict Pull-ups
3x AMRAP
 
Bulgarian Split Squats
3×10 -choose weight-
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“There’s no such thing as a free lunch.”
~Milton Friedman

CrossFit
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
_____________

Competitor 1
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

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

4 rounds for time:
1 Mile Assault Bike
(rest 2:00) 
_______________

Competitor 2
Snatch Push Press + Overhead Squat
4+1, 3+1, 2+1, 1+1 -choose weight-

Snatch
4 waves:
70% 1×1
75% 1×1
80% 1×2
(start a set every minute)

Block Snatch Pull (BK)
4×4 -choose weight-

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

4 rounds for calories:
4:00 Row
(rest 4:00)
________________

Weightlifting
Snatch
80% 3×1
85% 3×1
(No more than 2:00 rests)

Snatch High Pull
3×3 -choose weight-

Pause Front Squat + Front Squat
4(2+1) -choose weight

GHD Sit-ups
4×10 -choose weight-

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“The men who learn endurance, are they who call the whole world, brother.”
~Charles Dickens

CrossFit 
“D.T.”
5 rounds for time:
12 Deadlifts 155/105
9  Hang Power Cleans
6 Shoulder to Overheads
___________________

Competitor 1
4 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

4 waves:
70% 2 Front Squats
75% 2 Front Squats
80% 2 Front Squats
(start a set every minute)

1.5 Press
2×3 -choose weight-
3×2 -chhose weight-
(strict, controlled movement. no bounce)

3 rounds for calories:
3:00 Assault Bike
3:00 Rest
(complete 15 toes to bar during rest)
____________________

Competitor 2
5 waves:
70% 2 Block Power Snatches
75% 2 Block Power Snatches
80% 2 Block Power Snatches
(start a set every minute)

5 waves:
70% 2 Back Squats
75% 2 Back Squats
80% 2 Back Squats
(start a set every minute)

5 rounds for total reps:
10 Dumbbell Pullovers 50/35
Bar Muscle-ups
(rest 1:00 between rounds)

5 rounds for reps + calories:
:20 Assault Bike
:40 Rest
:20 Ring Dips
:40 Rest
:20 Toes to Bar
:40 Rest
______________________

Weightlifting
Snatch
Build to a heavy set of 1

Clean & Jerk
Build to a heavy set of 1

Back Squat
3×3 -choose weight-

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“Talent is God given. Be humble. Fame is man-given. Be grateful. Conceit is self-given. Be careful.”
~John Wooden