W.O.D.s

CrossFit
Skill
Hand Walking
 
9 rounds for time:
6 Over the Box Jump 20″ (may use hands)
7 Toes to Bar
8 Russian Kettlebell Swing 70/53
___________________
 
Competitor 1
Pause Clean (:02BK)
70% 2×3
75% 3×2
 
Romanian Deadlift
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 4-4-4-4 (each leg)
(make consistent increases. front rack)
 
For total calories:
6x :10 Assault Bike / :50 Rest
(rest 6:00)
5x :20 Assault Bike / :40 Rest
(rest 5:00)
4x :30 Assault Bike / :30 Rest
(rest 4:00)
3x :40 Assault Bike / :20 Rest
(rest 6:00)
2x :50 Assault Bike / :10 Rest
(rest 1:00)
1x 1:00 Assault Bike
____________________
 
Competitor 2
Pause Clean (:02 BK)
Work to a heavy set of 3
90% of heavy set 2×2
80% of heavy set 2×2
 
Romanian Deadlift 
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 4-4-4-4 (each leg)
(make consistent increases. front rack)
 
For total calories:
6x :10 Row / :50 Rest
5x :20 Row / :40 Rest
4x :30 Row / :30 Rest
3x :40 Row / :20 Rest
2x :50 Row / :10 Rest
1x 1:00 Row
_________________
 
Weightlifting
Pause Power Clean + Clean
85% 3(2+1)
 
Clean Deadlift
4×4 -choose weight-
 
Back Squat
5×5 (@ last week’s 8rm)
 
4 Rounds
12 Barbell Curls
12 DB French Press
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“Noble deeds that are concealed are most esteemed.”
~Blaise Pascal

CrossFit
For load:

Power Clean 3-3-2-2-2
(make consistent increases)

3 rounds:
75 Double unders
50 Air Squats
25 Cal Row
_____________________

Competitor 1
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1
90% 1+1, 1+1, 1+1
*based on power clean 1rm

Bench Press
70% 1×3
80% 2×2
90% 3×1
*follow each set with 1 legless rope climb

“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_________________________

Competitor 2
For load:
Every 1:00 for 10:00
1 Split Power Clean (blocks) + 2 Split Jerks
(make consistent increases)

For load:
Bench Press 3-2-2-1-1-1
*follow each set with 1 legless rope climb.
(make consistent increases)

At a moderate load:
Single-Arm Dumbbell Press 8-8-8-8

5 rounds not timed:
15 Bent Cable Rows
15 Bar Dips
15 Calories on the Assault Bike

Complete in any order:
100 Band Pulls
100 Band Triceps Extensions
100 Sit-ups
__________________________

Weightlifting
Muscle Snatch + Drop Snatch
5(1+2) -choose weight-

Power Clean + Push Press + Power Jerk
5(2+2+2) -choose weight-

Strict Press
3×8 -choose weight-

Strict Pull-ups
4x AMRAP

Bulgarian Split Squats
4×10 -choose weight-

2014-07-26 09.29.59

“Let men see, let them know, a real man, who lives as he was meant to live.”
~Marcus Aurelius

CrossFit
2 rounds for time:
25 Bench Press (Bwt/.66 Bwt)
35 Pull-ups
45 Calories on the Assault Bike
(rest 10:00 between rounds)
_________________

Competitor 1
Snatch 
Build to a heavy set of 3
90% of heavy set 2×3

Snatch Pull
2×3 -choose weight-
3×2 -choose weight-

Back Squat
70% 1×3
80% 2×2
90% 3×1

5 rounds not timed:
15 Wall Ball Shots 20/14
100m Jog
15 GHD Sit-ups
100m Jog
15 Back Extensions
100m Jog
___________________

Competitor 2
Snatch Push Press + Overhead Squat
5+1, 4+1, 3+1, 2+1, 1+1  -choose weight-

Snatch 
Build to a heavy set of 2
90% of heavy set 2×2

Snatch Pull
4×3 -choose weight-

Front Squat
2×3 -choose weight-
3×2 -choose weight-

Not timed:
70 Calorie Row
30 GHD Sit-ups
50 Wall Ball Shots 30/20
30 Back Extensions
50 Wall Ball Shots
30 GHD Sit-ups
70 Calorie Row
____________________

Weightlifting
Pause Power Snatch + Snatch
85% 3(2+1)

Snatch Deadlift
4×4 -choose weight-

Front Squat
5×5 (@ last week’s 8rm)

4 rounds
15 DB Rows
AMRAP Push-ups

2014-05-04 19.54.35

“Things done well and with a care, exempt themselves from fear.”
~William Shakespeare

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a CrossFit
10:30a Weightlifting
__________________
 
Weightlifting
High Pull + Snatch
Work up to Heavy (2+1)
 
High Pull + Clean + Jerk
Work up to Heavy (2+1+2)
 
Back Squat
85% 3×3
 
Bench Press
4×5 -choose weight-
 
Neutral Grip Cable Rows
10-10-10-10
(Increasing weight each set)

CrossFit
Skill
Bar Muscle-up

For load:
Every 1:00 for 20:00
Min 1-5: Clean + Jerk + Power Clean + Thruster
Min 6-10: Clean + Jerk + Power Clean 
Min 11-15: Clean + Jerk
Min 16-20: Clean
(increase weight every minute)
___________________

Competitor 1
Front SquatJerk
Work to a heavy set of 1
85% of heavy set: 5×1

Front Squat
2×3 -choose weight-
3×2 -choose weight-
*follow each set with 3 nordic curls

Strict Press
65% 1×5
70% 1×5
75% 1×5
80% 1×5
75% 1×8

Not timed: (wear a vest 20/14)
400m Jog

5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats

800m Jog

5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats

400m Jog
____________________

Competitor 2
Power Snatch

1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

Back Squat
Work to a heavy set of 3
90% of heavy set 2×2
80% of heavy set 2×3

For load:
Barbell Pullover 12-10-8-6-6
(make consistet increases)

For total reps:
Every 1:00 for 10:00
Odd min: Strict Ring Pull-ups
Even min: Strict Ring Dips
(choose reps prior to start. unbroken)

Not timed:
400m Jog

5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats

800m Jog

5 rounds:
10 Ring Rows
10 Hand Release Push-ups
10 Air Squats

400m Jog
_____________________

Weightlifting
Rest

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“My best friend is the one who brings out the best in me.”
~Henry Ford

CrossFit
Rest
________________
 
Competitor 1&2
Rest
________________
 
Sleds
6:00p at EVCF
________________
 
Weightlifting
Hang Snatch (BK) + Snatch
80% 4(1+1)
 
Push Press + Power Jerk + Jerk
85% 4(2+1+1)
(based on 1rm push press)
 
RDL
4×5 -choose weight-
 
Incline DB Bench
4×10 -choose weight-
 
Barbell Lunges
3×6 -choose weight-
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“A gem cannot be polished without friction, nor a man perfected without trials.”
~Lucius Annaeus Seneca
CrossFit
5 rounds for time:
100m Farmers Carry 70/53
10 Shoulder to Overhead 135/95
200m Run
1 Rope Climb
____________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Clean
(add 10lbs/5lbs each set)
 
Romanian Deadlift
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 6-6-6 (each leg)
(make consistent increases. front rack)
 
Build to max load for a 15yrd Sled Pull
*each pull completed without stopping.
(make consistent increases. rest as needed between pulls)
_____________________
 
Competitor 2
Block Clean
Work to a heavy set of 2
85% of heavy set 4×2
 
Romanian Deadlift
4×4 -choose weight-
 
At a moderate load:
Reverse Lunge 6-6-6 (each leg)
(make consistent increases. front rack)
 
Build to max load for a 15yrd Sled Pull
*each pull completed without stopping.
(make consistent increases. rest as needed between pulls)
______________________
 
Weightlifting
Back Squat
Test 8rm
 
Block Power Clean
85% 3×2
 
Clean Deadlift
3×5 -choose weight-
 
4 Rounds
15 Barbell Curls
15 DB French Press
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“Do the best you can, and don’t take life too serious.”
~Will Rogers

CrossFit
For load:
Bench Press 6-4-2-4-6
 
For time in teams of 3:
50 DBall Over the Shoulder 150/80 (alternate every rep)
100 Calories on the Assault Bike (rotate every 10 cal)
150 Air Squats (alternate every rep)
200 Double unders (alternate at every break)
__________________
 
Competitor 1
Power Clean + Push Press
70% 2+2
75% 1+1
80% 1+1, 1+1
85% 1+1, 1+1, 1+1
*based on power clean 1rm
 
Bench Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8
*follow each set with 1 legless rope climb
 
For reps:
:30 Ring Dips
Rest 1:30
:30 Push-ups
 
3 rounds
3:00 to complete:
250m Row + Ring Dips (match reps completed in :30)
 
3 rounds
3:00 to complete:
250m Row + Push-ups (match reps completed in :30)
___________________
 
Competitor 2
For load:
Every 1:00 for 10:00
2 Split Power Cleans (blocks) + 2 Split Jerks
(make consistent increases)
 
5 rounds for load:
3 Bench Press
12 Axle Bar Curls
(rest 2:00 between rounds)
(use the same weight on all sets. do not push to failure)
 
For load:
Every 1:00 for 12:00
Odd min: 8 *Seated Kettlebell Overhead Press
Even min: 8 Bent Dumbbell Row
(do not push to failure. *seated on ground)
 
5 rounds:
15 Face Pulls
15 Triceps Extensions
15 Plate Raises
(rest :30 between rounds. use same weight on all sets)
_____________________
 
Weightlifting
Muscle Snatch + Snatch
3(1+2) -choose weight-
 
Clean + Push Press + Power Jerk
3(2+2+2) -choose weight-
 
4 rounds
AMRAP Strict Pull-ups
8 Arnold Press
18664653_10212736073340723_9140420110587901229_n
“Learning is not attained by chance, it must be sought for with ardor and diligence.”
~Abigail Adams

CrossFit
AMRAP 3:00

21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21  Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks

(rest 3:00)

AMRAP 4:00
21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21  Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks

(rest 4:00)

For time:
21 Kettlebell High Pull 70/53
7 Burpee Over the Box Jump 20′ (may use hands)
21  Hand Release Push-ups
7 Burpee Over the Box Jump 20′
21 Ring Rows
7 Burpee Over the Box Jump 20′
3 Wall Walks
________________________

Competitor 1
Power Snatch + Snatch
70% 2+2
75% 1+1
80% 1+1
85% 1+1, 1+1
90% 1+1, 1+1, 1+1
*based on power snatch 1rm

Snatch Pull
2×3 -choose weight-
3×2 -choose weight-

Back Squat
70% 1×3
75% 1×3
80% 1×3
85% 1×3
80% 1×5
75% 1×8

2 rounds not timed:
100yrd Farmers Walk 70/53
30 GHD Sit-ups
30 Back Extensions
100yrd Two-Arm Overhead Carry 70/53
:30 L-Sit Hold
:30 Sorenson Hold
_________________________

Competitor 2
Muscle Snatch
1×3 -choose weight-
2×2 -choose weight-
3×1 -choose weight-

Snatch
Work to a heavy set of 3
90% of heavy set 2×3

Front Squat
3×3 -choose weight-
*follow each set with 3 nordic curls

2 rounds not timed:
25 Calories on the Rower
25 Weighted Sit-ups 50/35
100yrd Rt Arm Overhead Carry 50/35
25 Calories on the Assault Bike
25 Back Extensions
100yrd Lt Arm Overhead Carry 50/35
25 Calories on the Rower
25 Weighted Sit-ups 50/35
100yrd Lt Arm Suit Case Carry 50/35
25 Calories on the Assault Bike
25 Back Extensions
100yrd Rt Arm Suit Case Carry 50/35
_________________________

Weightlifting
Front Squat
Test 8RM

Block Power Snatch
85% 3×2

Snatch Deadlift
3×5 -choose weight-

4 rounds
10 Face Pulls
AMRAP Push-ups

Incite1Incite2Incite
“Individual commitment to a group effort – that is what makes a team work, a company work, a society work, a civilization work.”
~Vince Lombardi

8:00a Weightlifting Competitor
8:00a CrossFit Competitor
10:30a Kettlebell
10:30a Weightlifting
10:30a CrossFit
________________________
 
Weightlifting
High Pull + Snatch
Work up to Heavy (2+2)
 
High Pull + Clean + Jerk
Work up to Heavy (2+2+1)
 
Back Squat
85% 5×3
 
Bench Press
4×5 -choose weight-
 
Neutral Grip Cable Rows
12-12-10-10