W.O.D.s

CrossFit
For reps:
Every 1:00 for 12:00
Even min: Handstand Push-up 
Odd min: Toes to Bar 
(choose reps prior to starting. unbroken)
 
3 rounds: (slowest round is score)
3:00 to complete.
30 Double under
20 Thrusters 95/65
30 Double under
(rest with remaining time each round)
________________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
AMRAP 15:00
30 Calorie Row
20 Kettlebell Swing 53/35
10 GHD Sit-ups
_________________________________
 
Competitor 2
For load:
Every 1:00 for 10:00
1 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Snatch Pull
90% 1×3
100% 1×3
110% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1
 
3 rounds for reps + calories:
1:00 Assault Bike
1:00 Kettlebell Swing 53/35
1:00 Row
1:00 Toes to Bar
1:00 Air Runner
2:00 Rest
__________________________________
 
FitEssentials
For load:
8-8-5-5-5
Back Squat
Strict/Assisted Supinated Pull-up
 
AMRAP 7:00
15-12-9
Ball Slam
Goblet Squat
Sit-up
_________________________________
 
Weightlifting
NHNF Snatch + Snatch
75% 1+1
 
Snatch
75% 1×1
80% 5×1
(don’t exceed 2:00 rest between sets)
 
Snatch Pull
100% 5×3
 
Back Squat
80% 5×2
44894285_10216202659873532_3094137140603256832_n
“The magic is in the movement. The art is in the programming. The science is in the explanation. The fun is in the community.”
~Greg Glassman

8:00a-10:30a Open Gym
Competitors at Furious 10
_____________________

Weightlifting
Snatch
70% 1×2
75% 1×2
80% 2×1
85% 2×1

Clean + Front Squat + Jerk
70% 1(2+2+1)
75% 1(2+1+1)
80% 2(2+1+1)
85% 2(1+1+1)
-
Back Squat
80% 6×4
CrossFit
For Load:
Every 1:00 for 10:00
1 Power Snatch
 
For Load:
Every 1:00 for 10:00
1 Weighted Pull-up
 
For Load:
Every 1:00 for 10:00
1 Thruster
_________________________
 
Competitor 1
At a moderate load:
Muscle Clean 4×4
(focus is fluid movement)
 
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 1
85% of heavy set: 5×1
 
3 rounds for time:
9 Back Squat 225/155
18 Kettlebell Swing 53/35
27 Double under
___________________________
 
Competitor 2
3 rounds for calories:
:30 Ski Erg
200m Recovery Jog
 
For load:
Every 1:00 for 10:00
1 Pause Clean (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Buid to a heavy set of 1
85% of heavy set: 5×1
 
For time:
7 Back Squat 185/135
21 Double under
14 Russian Kettlebell Swing 70/53
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 275/185
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 225/155
21 Double under
14 Russian Kettlebell Swing
21 Double under
7 Back Squat 185/135
43500596_2187525914614603_8292768025287852032_n
“One must still have chaos in oneself to be able to give birth to a dancing star.” 
~Friedrich Nietzsche
Upper Body H.I.T
3 rounds: (8a/9a/5p)

8-12 Hammer Strength Front Military Press
6-8 Tempo Pec Deck (:05/:05)
8-12 Hammer Strength Decline Press
(alternate rounds with a partner)
 
3 rounds:
8-12 Hammer Strength High Row
6-8 Tempo Nautilus Rowing Torso (:05/:05)
8-12 Hammer Strength Low Row
(alternate rounds with a partner)
 
3 rounds:
8-12 Hammer Strength Shoulder Press
6-8 Tempo Nautilus Multi-Triceps (:05/:05)
8-12 Cybex Seated Dip
(alternate rounds with a partner)
 
3 rounds:
8-12 MAG Bar Pulldown
6-8 Tempo Nautilus Multi-Biceps (:05/:05)
8-12 Hammer Strength Standing Shrug
(alternate rounds with a partner)
____________________
 
Sleds (6p)
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
*follow each round with a 200m recovery jog
(alternate shuttles with a partner)
_____________________
 
FitEssentials (6P)
15:00 to complete:
10 DB Box Step-up (each leg)
8-12 Single-Arm Row of Choice (:01 pause against torso)
:30 Side Plank each arm
 
3 rounds for reps+cals:
1:00 Lateral Box Step-overs
1:00 Ball Slam
2:00 Row for Cals
2:00 Rest
_____________________
 
Weightlifting (5p)
Muscle Snatch + Snatch
4(1+2) -choose weight-
 
Clean + Push Press + Push Jerk
75% 4(1+2+1)
(based on 1rm push press)
 
Leg Press
10-10-10-10
(same weight as last week)
41148423_10101293012604609_8584589290451763200_n
“I think Little League is wonderful. It keeps the kids out of the house.”
~Yogi Berra
CrossFit
“Grace”
For Time:
30 Clean & Jerk 135/95
___________________
 
Competitor 1&2
At a moderate load:
Muscle Snatch 4×4
(focus is fluid movement)
 
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1
 
“Grace”
For time:
30 Clean & Jerk 135/95
 
AMRAP 7:00
7 Deadlift 275/185
14 Bar Facing Burpee
21 Wall Ball Shot
____________________
 
BodyStrong
AMRAP 8:00
4 Strict Pull-up/Ring Row
8 Push-up
12 Air Squat
 
3 rounds:
8-12 Pullover
8-12 Seated Overhead Press
8-12 Seated Row
8-12 Dip
20-30 Gripper
(alternate rounds with a partner)
 
AMRAP 8:00
4 Strict Toes 2 Bar/Knee Raise
8 Burpee
12 PIstols or Box Step-up
_______________________
 
Weightlifting
Clean + Jerk
70% 2+2
75% 2+2
80% 2+1, 2+2, 1+2, 1+1
 
Clean Pull
95% 5×4
 
Front Squat
80% 6×2
44395291_2201759036524624_7991078553070338048_n
“Life is like riding a bicycle. To keep your balance, you must keep moving.” 
~Albert Einstein

CrossFit
AMRAP 8:00
250m Row
50 DU
20 Wall Ball Shot 20/14
 
(Rest 4:00)
 
AMRAP 8:00
200m Run
50 DU
20 Kettlebell Swing 53/35
_________________________
 
Competitor 1
For total reps:
Every 1:00 for 10:00
Even min: Ring Musle-up
Odd min: Handstand Push-up
*start each minute with 20 double under
(choose reps prior to start. unbroken)
 
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Machine Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
 
Not timed:
3k Assault Bike
2k Row
1k Assault Air Runner
____________________________
 
Competitor 2
5 rounds for load:
No rest between exercises.
5 Weighted Pull-up
10 Pullover
5 Weighted Dip
(constant load. alternate rounds with a partner)
 
For reps:
:30 Ring Muscle-up
1:30 Rest
:30 Handstand Push-up
1:30 Rest
:30 Ring Dip
 
3 rounds:
3:00 to complete.
250m Row + Ring Muscle-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Handstand Push-up (match test set)
(rest with remaining time)
 
3 rounds:
3:00 to complete.
250m Row + Ring Dip (match test set)
(rest with remaining time)
______________________________
 
Aerobic Capacity
4 rounds for total distance:
2:00 Row
:30 Rest
2:00 Bike or Ski
:30 Rest
2:00 Air Runner
:30 Rest
______________________________
 
Weightlifting
Hang Power Snatch (BK) + Power Snatch
80% 5(1+1)
 
Hang Power Clean (BK) + Power Clean & Jerk
4(1+1) -choose weight-
 
RDL
75% 4×7
(based on 1rm clean)
43592858_2185417431492118_6471124923057176576_n
“You’re only as young as the last time you changed your mind.” 
~Timothy Leary
CrossFit
For total reps:
Every 1:00 for 10:00
Even min: Handstand Push-up
Odd min: Toes to Bar
(choose reps prior to start. unbroken)
 
For Time:
15 Overhead Squat 75/55
30 Pull-up
15 Overhead Squat
45 Burpee to a 6″ reach
15 Overhead Squat
30 Pull-up
15 Overhead Squat
______________________________
 
Competitor 1
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Clean Pull
90% 2×3
100% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
____________________________
 
Competitor 2
Not timed:
Assault Air Runner
350-250-150-350-250-150
(alternate with a partner)
 
Hang Power Clean (AK)
Build to a heavy set of 5
85% of heavy set: 2×5
 
Deficit Clean Pull
90% 2×3
100% 2×2
 
Back Squat
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
2 rounds:
25 GHD Sit-up
50 Double under
25 Back Extension
50 Air Squat
_____________________________
 
FitEssentials
For load:
8-8-5-5
Deadlift (:03 eccentric)
Single-Arm DB Push Press (each arm)
(rest as needed between rounds)
 -
AMRAP 15:00
200m Farmer’s Walk (moderate load)
400m Row
16 Single-Arm DB Waiter’s Squat (8 each arm)
______________________________
 
Weightlifting
NHNF Snatch + Snatch
70% 1+1
75% 1+1
 
Snatch
75% 1×2
80% 4×2
 
Snatch Pull
95% 5×4
 
Back Squat
80% 6×3
44355472_2200068543360340_8313174183710294016_n copy
“Friendship is a sheltering tree.” 
~Samuel Taylor Coleridge
7:00a Competitor 2
7:30a Kettlebell
8:00a Weightlifting
8:00a Competitor 1
10:00a CrossFit
11:00a CrossFit
______________________
 
Weightlifting
Snatch
70% 2×2
75% 2×2
80% 2×2
85% 1×1
 
Clean + Front Squat + Jerk
70% 2(2+2+1)
75% 2(2+2+1)
80% 2(2+1+1)
85% 1(1+2+1)
 
Back Squat
75% 6×4
CrossFit
For Load:
Thruster 2-2-2-2-2
(make consistent increases)
 
5 rounds for time:
5 Deadlifts 275/185
10 Bar Facing Burpees
__________________________
 
Competitor 1
For load:
Every 1:00 for 10:00
2 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 2
85% of heavy set: 3×3
 
For time:
500m Assault Air Runner
50cal Row
50 Weighted Sit-up 25lbs
400m Assault Air Runner
40cal Row
40 Weighted Sit-up
300m Assault Air Runner
30cal Row
30 Weighted Sit-up
_____________________________
 
Competitor 2
Assault Air Runner
300-100-300-100-300
(alternate with a partner)
 
For load:
Every 1:00 for 10:00
2 Pause Snatch (:02 BK)
(add 10lbs/5lbs each set)
 
Push Press
Build to a heavy set of 2
85% of heavy set: 3×3
 
For time:
50cal Assault Air Bike
50cal Row
50 Weighted Sit-up 25lbs
40cal Assault Air Bike
40cal Row
40 Weighted Sit-up
30cal Assault Air Bike
30cal Row
30 Weighted Sit-up
IMG_0402
“If you’re not in the parade, you watch the parade. That’s life.”
~Mike Ditka

Upper Body H.I.T. (8a/9a/5p)
No rest between exercises.
1:00 Chest Press (:30 concentric/:30 eccentric)
8-12 Pec Deck
 -
No rest between exercises.
1:00 DY Row 
8-12 Bent Lateral Raise
 -
No rest between exercises.
1:00 Shoulder Press 
8-12 Dumbbell Lateral Raise
 -
No rest between exercises.
1:00 Hammer Strength Low Row
8-12 Hammer Strength Standing Shrug
-
No rest between exercises.
1:00 Seated Dip
8-12 Nautilus Multi-Triceps
-
No rest between exercises.
1:00 Front Pulldown
8-12 Nautilus Multi-Biceps
_________________________________
 
Sleds (6p)
1 round:
120m Sled Push Shuttle 90/45
15 Air Squats
 
(200m Recovery Jog)
 
2 rounds:
90m Sled Push Shuttle 135/90
15 Air Squats
(alternate rounds with a partner)
 
(200m Recovery jog)
 
3 rounds:
60m Sled Push Shuttle 180/135
15 Air Squats
(alternate rounds with a partner)
 
(200m Recovery jog)
 
4 rounds:
30m Sled Push Shuttle 225/180
15 Air Squats
(alternate rounds with a partner)
____________________________________
 
FitEssentials (6p)
AMRAP 14:00
20 Single-Arm DB Thruster (10 each arm)
20 DB Sumo Deadlift High-pull (10 each arm)
350m Row
16 Single-Arm DB Thruster
16 DB Sumo Deadlift High-pull
350m Row
10 DB Thruster
10 DB Sumo Deadlift High-pull
350m Row
 
(rest 6:00)
 
AMARP 14:00
20 Single-Arm KB Suitcase Deadlift (10 each arm)
10 Lateral Box Step-overs
20/15 Calorie Row
16 Single-arm KB Suitcase Deadlift
10 Lateral Box Step-overs
20/15 Calorie Row
____________________________________
 
Weightlifting (5p)
Snatch
70% 2×2
75% 2×2
80% 2×2
85% 1×1
 
Clean + Front Squat + Jerk
70% 2(2+2+1)
75% 2(2+2+1)
80% 2(2+1+1)
85% 1(1+2+1)
 
Back Squat
75% 6×4
44215872_10213222060567616_4626955576352440320_n
“Personality is the glitter that sends your little gleam across the footlights and the orchestra pit into that big black space where the audience is.” 
~Mae West