W.O.D.s

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
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Upper Body (9a)
3 rounds:
No rest between exercises.
10 Super Incline
6 Tempo Pec Deck (:04 eccentric)
10 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 High Row
6 Tempo Rowing Torso (:04 eccentric)
12 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Shoulder Press
6 Tempo Lateral Raise (:04 eccentric)
10 Nautilus Multi-Triceps
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 MAG Bar Pulldown
6 Tempo Pullover (:04 eccentric)
10 Nautilus Multi-Biceps
(alternate rounds with a partner)
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Weightlifting
Snatch
85% 2×2
90% 2×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 2(1+1)
85% 1(1+1)
 
Back Squat
90% 3×2

19.3
For time: (cap10)
200′ Single-Arm Overhead Walking Lunge 50/35
50 Box Step-up 24″20″ (single dumbbell) 50/35
50 Strict Handstand Push-up
200′ Hand Walk

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“Adversity has the effect of eliciting talents, which in prosperous circumstances would have lain dormant.”
~Horace
Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 4-4-4-4
 
3 rounds:
No rest between exercises.
12 Dumbbell Pullover
8 Weighted Dip
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Pec Deck
8 Chest Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
12 Rowing Torso
8 Seated Row
(alternate rounds with a partner)
 
2 rounds:
No rest between exercises.
10 EZ-Bar Curl
8 EZ-Bar Reverse Curl
AMRAP EZ-Bar Curl
(alternate rounds with a partner)
_________________________
 
Sleds (6p)
For load:
No rest between pushes.
30yd Sled Push 45/25
30yd Sled Push 90/50
30yd Sled Push 135/75
30yd Sled Push 180/100
30yd Sled Push 225/125
Continue adding weight until failure…..
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FitEssentials
For load:
10-8-6-4-2
Back Squat
Seated Row
 
AMRAP 12:00
12 DB Single-Arm Sumo-Deadlift High Pull
6 Burpee over DB
18/12 Cal Row

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Weightlifting
Hang Snatch (BK) + Snatch
75% 5(1+1)
 
Hang Clean (BK) + Clean & Jerk
75% 5(1+1)
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“The marble not yet carved can hold the form of every thought the greatest artist has.”
~Michelangelo
CrossFit
6 rounds for total reps: (burpees)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
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Competitor
6 rounds for total reps: (85% effort)
AMRAP 3:00
250/200m Row
15 Kettlebell Swing 53/35
Max Burpee
(rest 3:00 between AMRAP’s)
_________________________
 
Weightlifting
Block Clean (AK)
80% 1×2
85% 2×2
90% 2×1
 
Clean Pull
5×3 -choose weight-
 
Front Squat
85% 4×4
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“Pursue some path, however narrow and crooked, in which you can walk with love and reverence.” 
~Henry David Thoreau

CrossFit
For load:
Bench Press 8-6-4-4
*follow each set with 8-12 supinated row
 
AMRAP 9:00
6 Handstand Push-up
12 Pull-up
18 Air Squat
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Competitor
Not timed:
400m Run
21 Burpee
400m Run
15 Burpee
400m Run
9 Burpee
 
At a moderate load:
Rebounding Push Press 5-5-5-5-5
*follow each set with 3 ring mucle-up.
(make consistent increases)
 
For total reps:
Every 1:00 for 10:00
Odd min: Chest to Bar Pull-up
Even min: Handstand Push-up
(choose reps prior to start. unbroken)
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Aerobic Capacity
3 Rounds for Cals + Reps:
1:00 AirRunner
0:30 Rest
1:00 Lateral Box Step-over
0:30 Rest
1:00 Row
0:30 Rest
1:00 Mountain Climber
0:30 Rest
1:00 AirBike
2:00 Rest
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Weightlifting
Pause Power Snatch + Snatch
85% 2(1+1)
80% 2(1+1)
 
Pause Power Clean + Clean
85% 2(1+1)
80% 2(1+1)
 
Push Press + Jerk
85% 4(2+1)
(based on 1rm Push Press)
 
Front Rack Hold
10+ seconds -choose weight-
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“The secret is to work less as individuals and more as a team. As a coach, I play not my eleven best, but my best eleven.”
~Knute Rockne

CrossFit
Clean & Jerk
Build to a heavy set of 1
85% of heavy set: 2×1
 
5 rounds for time:
5 DBall Over the Shoulder 150/100
10 Box Jump 24/20
200m Run
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Competitor
At a moderate load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each minute)
 
Back Squat
70% 2×2
75% 1×1
80% 1×1
 
5 rounds for time:
9 Dumbbell Deadlift 50/35
7 Dumbbell Hang Power Clean
5 Dumbbell Shoulder to Overhead
________________________
 
FitEssentials
Superset
8-8-8
DB Power Clean
Dip or Assisted Dip
 
Partner Workout
AMRAP 22:00
80 Cal Row
60 Sit-up
40 Ring Row
20 Burpee
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Weightlifting
Block Snatch (BK)
80% 1×2
85% 2×2
90% 2×1
 
Block Snatch Pull (BK)
5×3 -choose weight-
(decrease height from last week)
 
Back Squat
80% 4×2
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“If you train hard, you’ll not only be hard, you’ll be hard to beat.”
~Herschel Walker

7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
_______________________
 
Upper Body (9a)
9-12-15 (decreasing load)
Shoulder Press
Seated Row
Seated Dip
(alternate rounds with a partner)
 
9-12-15 
High Row
Chest Press
Low Row
(alternate rounds with a partner)
 
9-12-15
Pec Deck
Lateral Raise
Rowing Torso
(alternate rounds with a partner)
 
9-12-15 
EZ-Bar Curl
Standing EZ-Bar French Press
Gripper (double reps)
(alternate rounds with a partner)
________________________
 
Weightlifting
Snatch
85% 2×2
90% 1×1
85% 1×1
 
Clean + Jerk
85% 2(2+2)
90% 1(1+1)
85% 1(1+1)
 
Back Squat
85% 5×3
19.2
8:00 to complete:
25 Toes-to-Bar
50 Double Under
15 Squat Clean 135/95
25 Toes-to-Bar
50 Double Under
13 Squat Clean 185/115
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
11 Squat Clean 225/145
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
9 Squat Clean 275/175
 
4:00 to complete:
25 Toes-to-Bar
50 Double Under
7 Squat Clean 315/205
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“Valor is stability, not of legs and arms, but of courage and the soul.”
~Michel de Montaigne
Upper Body (8a/9a/5p)
For load:
1.5 Standing Shoulder Press 5-5-5-5-5
(make consistent increases. controlled tempo)
 
3 rounds:
8-12 Dumbbell Pullover
8-12 Weighted Dip
(alternate rounds with a partner)
 
“Drop Set”
1. 8-12 Front Pulldown
2. Max Reps Front Pulldown (decrease load by 20%)
3. Max Reps Front Pulldown (decrease load by 20%)
4. Max Reps Front Pulldown (decrease load by 20%)
(no rest between sets)
 
“Cummulative Set”
1 Chest Press
(rest :10)
2 Chest Press
(rest :10)
3 Chest Press
(rest :10)
Continue until failure….
(use a weight that allows 12 reps fresh)
 
3 rounds:
4 Dumbbell Curl + 4 Hammer Curl + 4 Alt Arm Curl
(alternate rounds with a partner)
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Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 180/135
40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle 90/45
(alternate ROUNDS with a partner)
__________________________
 
FitEssentials
“Super Set”
8-8-8-8
Single-Arm DB Thruster (each arm)
Strict or Assisted Pull-up
 
AMRAP 15:00
30/20 Cal Row
20 Ball Slam
15 Sit-up
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Weightlifting
Snatch
75% 5×2
 
Clean & Jerk
75% 5×2
 
Weighted Walking Lunge
4×10 (each leg) -choose weight-
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“In character, in manner, in style, in all things, the supreme excellence is simplicity.”
~Henry Wadsworth Longfellow

CrossFit
Skill
Kipping Toes to Bar & Pull-up
 
2 rounds for time:
1000m Row
800m Run
75 Double under
(rest 2:00)
_________________________
 
Competitor
2 rounds for time: (85% effort)
1000m Row
800m Run
75 Double under
(rest 2:00)
_________________________
 
Weightlifting
Block Clean (AK)
80% 2×2
85% 3×2
 
3 Position Clean Pull
5×3 -choose weight-
 
Front Squat
80% 4×5
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“I began to think my time had come, as the saying is.”
~Buffalo Bill