W.O.D.s

CrossFit
For load:
Bench Press 7-7-7-7-7
*follow each set with 1 rope climb
 
For load:
Weighted Pull-up 7-5-5-3-3-3
*follow each set 5 strict handstand push-ups
 
For load:
Weighted Dip 7-5-3-5-7
*follow each set with 9 barbell curl
 
50 Band Pull Apart
1:00 AMRAP: Push-up 
50 Band Pull Apart
__________________________
 
Competitor 1
Snatch Grip Push Press
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Floating Snatch Pull
90%4×4
 
Front Squat
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
5 rounds not timed:
1 Rt.-Arm Turkish Get-up 53/35
25′ Rt.-Arm Overhead Walking Lunge 53/35
1 Lt.-Arm Turkish Get-up 53/35
25′ Lt.-Arm Overhead Walking Lunge 53/35
____________________________
 
Competitor 2
2018 Regional Event 1
As MFMF relay:
25 overhead squats
150 double-unders
Then, as a relay:
Handstand walk
 
M 135-lb. and 155-lb. OHS
F 95-lb. and 115-lb. OHS
 
2018 Regional Event 2
4 rounds for time of:
200M run (pairs)
25 synchro chest-to-bar pull-ups (pairs)
10 Worm clean and push presses (team)
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“No one saves us but ourselves. No one can and no one may. We ourselves must walk the path.” 
~Buddha

Sleds
In teams of 3:
10 x 10yd Sled Push 225/180
(relay format)
 
1 Mile Recovery Jog
 
In teams of 3:
10 x 10yd Sled Push 225/180
(relay format)
____________________________
 
FitEssentials
For load:
10-8-6-4-2
Axle Thruster
Strict Pull-up
(rest as needed between rounds)
 
AMRAP 15:00
200m Single arm Farmer’s Carry (switch arms every 50m)
400m Row
200m Single arm OH Carry (swtich arms every 50m)
:40 Side Plank (:20/arm – Adv: Star Plank)
_______________________________
 
Weightlifting
Pause Snatch
75% 2×2
80% 3×2
 
Pause Clean + Push Press
75% 2(2+2)
80% 3(2+2)
 
Barbell Reverse Lunges
4×8 -choose weight-
(10 each leg alternating)
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“I’d rather laugh with the sinners than cry with the saints – the sinners are much more fun.”
~Billy Joel

 

CrossFit
With a partner for time:
100m Row
10 Wall Ball Shots 20/14
200m Row
20 Wall Ball Shots
300m Row
30 Wall Ball Shots
400m Row
40 Wall Ball Shots
500m Row
50 Wall Ball Shots
(one person starts on row and the other on wall ball)
(don’t advance to the next round until both people have completed both movements)
________________
 
Competitor 1
Power Snatch
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Thruster
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Deadlift
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
For time:
30-20-10
Back Extension
Weighted Sit-up 25lbs
Pistol (alt legs)
_________________
 
Competitor 2
With a partner for time:
20 Power Snatch 175/125
20 Sync Bar Facing Burpee
20 Power Snatch 115/75
20 Sync Bar Facing Burpee
 
With a partner for time:
10-9-8-7-6-5-4-3-2-1
Deadlift 295/220
Bench Press 195/135
Squat Clean 145/105
(share work anyhow)
 
3 rounds for time:
9 Ring Muscle-up
Handwalk Ramp (over and back)
36 Pistols (alt legs)
(alternate rounds with a partner. 3 rounds each)
_________________
 
Weightlifting
NHNF Clean + Clean & Jerk
Work up to Heavy 1+1
-then-
Clean + Jerk
2(1+2) at same weight
 
Floating Clean Pulls
4×4 -choose weight-
 
CAT Front Squat (:03 eccentric/explosive concentric)
75% 3×6
80% 3×4
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“There is nothing new in the world except the history you do not know.”
~Harry S Truman

CrossFit
For time:
150 Double under
 
For time:
30 Dumbbell Power Clean & Jerk 50/35
60′ DBall Carry
90′ Bear Crawl
20 Dumbbell Power Clean & Jerk
40′ DBall Carry
60′ Bear Crawl
10 Dumbbell Power Clean & Jerk
20′ DBall Carry
30′ Bear Crawl
__________________
 
Competitor 1
For reps:
:30 Bar Muscle-up
1:30 Rest
:30 Strict Handstand Push-up
1:30 Rest
:30 Ring Push-up
 
3 rounds:
3:00 to complete:
250m Row
Bar Muscle-up (complete the same as you did in :30)
 
3 rounds:
3:00 to complete:
250m Row
Strict Handstand Push-up (complete the same as you did in :30)
 
3 rounds:
3:00 to complete:
250m Row
Strict Handstand Push-up (complete the same as you did in :30)
 
3 rounds:
10-15 Face Pull
8-12 Triceps Extension
8-12 Biceps Curl
(rest 1:00 between rounds)
___________________
 
Competitor 2
3 rounds for time:
1k Row
100 Double under
800m Run
25 GHD Sit-up
1 Hand Walk on ramp (over and back)
___________________
 
Aerobic Capacity
AMRAP 35:00 for distance
Row 800m
Row 600m
Row 400m
Row 200m
(walk/rest 200m after each interval)
____________________
 
Weightlifting
Power Snatch + Hang Power Snatch
75% 1(1+2)
80% 1(2+1)
85% 3(1+1)
 
Power Clean + Hang Power Clean + Power Jerk
80% 2(1+1+2)
85% 2(1+1+2)
90% 1(1+1+1)
 
RDL
4×8 -choose weight-
ANYONE2
“Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well. – Voltaire Appreciation is a wonderful thing: It makes what is excellent in others belong to us as well.”
~Voltaire

CrossFit
For load:
Push Press 8-5-5-3-3-3
(make consistent increases)
 
“Cindy”
AMRAP 20:00
5 Pull-ups
10 Push-ups
15 Air Squats
__________________
 
FitEssentials
For load:
Single-Leg DB Romanian Deadlift 10-8-6 (each leg)
 
4 rounds for cal+reps:
1:00 Row
:30 Ball Slam
:30 Box Step-up 24/20″
:30 Sprawl
(rest/walk 2:30 between rounds)
 
__________________
 
Competitor 1
Power Clean
60% 1×5
65% 1×5
70% 1×5
75% 2×5
 
Clean Pull
90% 4×4
 
Back Squat
55% 1×8
60% 1×8
65% 3×8
 
3 rounds for time:
10 Calories on the air bike
15 Russian Kettlebell Swing 70/53
20 Wall Ball Shot 30/20
25 Sit-ups
__________________
 
Competitor 2
Rest
__________________
 
Weightlifting
NHNF Snatch + Snatch
Work up to Heavy 1+1
-then-
Snatch
2×1 at same weight
 
3-Position Snatch Pull + Snatch Pull
5(1+2) -choose weight-
 
CAT Back Squat (:03 eccentric/explosive concentric)
75% 3×6
80% 3×4
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“Clouds come floating into my life, no longer to carry rain or usher storm, but to add color to my sunset sky.”
~Rabindranath Tagore

7:00a Regional Team Training
7:30a Kettlebell
8:00a CrossFit Competitor
8:00a Weightlifting
10:30a CrossFit
10:30a Weightlifting
12:00p Regional Team Training
________________________
 
Weightlifting
Power Snatch + Snatch
Build to a heavy set of 1+1
 
Power Clean + Clean & Jerk
Build to a heavy set of 1+1
 
Back Squat
85% 4×2

 

CrossFit
For load:
Weighted Dip 8-6-4-6-8
*follow each set with 8 barbell curl
 
For time:
21-15-9
Thruster 95/65
Sumo Deadlift High Pull 95/65
_____________________
 
Competitor 1
Snatch Grip Push Press
60% 1×5
65% 1×5
70% 3×5
 
Snatch Pull
90% 4×4
 
Front Squat
60% 1×5
65% 1×5
70% 3×5
 
At a moderate load:
Barbell Sit-up 5-5-5-5-5
*follow each set with 50′ walking lunge
_______________________
 
Competitor 2
“Jerry”
For time:
1 Mile Run
2k Row
1 Mile Run
 
Stretch and Recover for Training Camp
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“The wise man does at once what the fool does finally.” 
~Niccolo Machiavelli

 

Sleds
6 rounds:
100yd Sled Pull 135/90
200m Jog
_________________________
 
FitEssentials
For load & reps:
Sumo Deadlift 8-8-5-5-5 (:03 eccentric)
*follow each set with :30 of dips
 
4 sets for reps + cals:
:30 Lateral Box Step-over (24/20″)
:30 Rest
:30 Single-arm Sumo Deadlift High-pull – alt arms (5/35lbs)
:30 Rest
:30 Burpee
:30 Rest
:30 Row for cals
:30 Rest
___________________________
 
Weightlifting
2-Position Snatch (hip, floor)
70% 2×1
75% 2×1
80% 2×1
 
Hang Clean & Jerk
70% 2×2
75% 2×2
80% 2×1
 
Barbell Reverse Lunges
5×10 -choose weight-
(10 each leg alternating)
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“Learning is pleasurable but doing is the height of enjoyment.”
~Novalis

CrossFit
For load:
Single-Arm Dumbbell Snatch 6-6-6-6-6 (alt arms)
(make consistent increases)
 
For time:
70 Sit-ups
60 Double unders
50 Kettlebell Deadlift 70/44
40 Toes to Bar
30 Over the box jumps 24/20
_______________
 
Competitor 1
Power Snatch
60% 1×5
65% 1×5
70% 3×5
 
Thruster
60% 1×5
65% 1×5
70% 3×5
 
Deadlift
60% 1×5
65% 1×5
70% 3×5
 
3 rounds:
:30 Sorenson Hold
:30 Rest
:30 L-Sit Hold
:30 Rest
_________________
 
Competitor 2
10 rounds for distance:
:50 Run
:10 Recovery
(pace to cover the same distance every round)
 
Speed Ladder
2 rounds for time:
5 Snatch 155/105
4 Snatch 185/125
3 Snatch 205/135
2 Snatch 225/155
1 Snatch 245/165
100′ Hand Walk
(full recovery between rounds)
 
AMRAP 7:00
21 Double unders
14 Pistols (alt legs)
7 Deadlift 315/205
 
5 rounds for calories:
:10 Air Bike
:50 Rest
__________________
 
Weightlifting
NHNF Clean + C&J
Work up to Heavy 2+1
-then-
Clean + Jerk
2x(2+1) at same weight
 
Floating Clean Pulls
95% 5×4
 
CAT Front Squat (:03 eccentric/explosive concentric)
70% 2×6
75% 2×5
80% 2×2
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“Reading is to the mind what exercise is to the body. – Joseph Addison Reading is to the mind what exercise is to the body.”
~Joseph Addison

CrossFit
For time:
800m Run
50 Pull-ups
100 Push-ups
50 Pull-ups
800m Run
________________
 
Competitor 1
AMRAP 10:00
2 Ring Muscle-up
4 Handstand Push-up
8 Russian Kettlebell Swing
 
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Dumbbell Lateral raise
8-12 Shoulder Press
8-12 Chest Press
(rest 1:30 between rounds)
 
Pre Exhaustion
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Pullover
8-12 Supinated Pulldown
8-12 Seated Row
(rest 1:30 between rounds)
 
2 rounds:
Each exercise to failure. No rest between exrecises.
8-12 Seated Dip
8-12 Curl
30-50 Gripper
(rest 1:30 between rounds)
___________________
 
Competitor 2
Skill
Hand Walking
 
For time:
25 Calories on the air bike
5 Legless Rope Climb
25 Strict Handstand Push-ups
 
For time:
2k Row
 
5 rounds with a partner for reps:
:10 Synch T2B
:20 Rest
:10 Synch CTB
:20 Rest
:10 Synch Bar Mucle-up
:20 Rest
 
For time:
1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1
Strict Pull-up
Push-up
(alternate rounds with a partner)
 
100 Band Pull Apart
______________________
 
Aerobic Capacity
AMRAP 30:00
2, 4, 6, 8, 10….
Row Calories
Box Step-up (24/20″)
*40m Farmer’s Carry at end of each round (53/35)
_______________________
 
Weightlifting
Power Snatch + Hang Power Snatch
75% 2(2+1)
80% 2(2+1)
 
Power Clean + Hang Power Clean + Power Jerk
80% 2(2+1+2)
85% 3(2+1+2)
 
RDL
5×10 -choose weight-
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“A day of worry is more exhausting than a week of work.” 
~John Lubbock