W.O.D.s

CrossFit
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
_______________________
 
Competitor
No measure:
1 Mile Run
 
For load:
Every 1:00 for 10:00
2 Power Snatch (blocks bk) + 2 Overhead Squat
(add 10lbs/5lbs each set)
 
Snatch
70% 2×3
75% 3×2
 
3 rounds with a partner for time:
200m Run (together)
30 Thruster 95/65
40 Burpee Over the Bar
50 Kettlebell Swing 53/35
______________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Clean Pull
90% 2×3
100% 2×2
 
Front Squat
75% 1×3
80% 1×3
85% 3×1
Rowing-Clinic-KW-2
“Work is the meat of life, pleasure the dessert.”
~B. C. Forbes

CrossFit
3 rounds no measure:
5 Deficit Handstand Push-up
7 Strict Toes to Bar
:30 Side Plank (each side)
 
AMRAP 15:00
15 Bar Dip
15 Pull-up
60 Double under
____________________
 
Competitor
5 rounds no measure:
500m Row
400m Run
 
Pullover
5×12
(keep rest short. constant load)
 
Chest Press
5×12
(keep rest short. constant load)
 
Seated Row
5×12
(keep rest short. constant load)
 
Seated Dip
5×12
(keep rest short. constant load)
 
Rowing Torso
5×12
(keep rest short. constant load)
____________________
 
Aerobic Capacity
4 rounds for cals + meters:
2:00 Row
1:00 Rest
2:00 Bike
1:00 Rest
2:00 Air Runner
1:00 Rest
*increase work slightly, each round
____________________
 
Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Power Clean
70% 1×3
75% 2×2
80% 3×1
 
Push Press
70% 2×3
80% 2×3
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“The truth is incontrovertible. Malice may attack it, ignorance may deride it, but in the end, there it is.”
~Winston Churchill

CrossFit
For load:
Every 1:00 for 10:00
Odd min: 12 Front Rack Lunge (alt legs)
Even min: 12/9 Calorie Row
 
“Grace”
For time:
30 Clean & Jerk 135/95
___________________
 
Competitor
For load:
Every 1:00 for 10:00
2 Split Power Clean (blocks bk) + 2 Split Jerk
(add 10lbs/5lbs each set)
 
Clean + Jerk
70% 2(2+2)
75% 2(2+2)
 
Back Squat
60% 1×8
65% 1×8
70% 2×8
 
6 rounds for time: (record each split)
10 Calorie Assault Bike
10 Toes to Bar
(rest 2:00 between rounds)
______________________
 
FitEssentials
3 rounds for reps:
:30 Lt Leg Step-up
:30 Rest
:30 Rt Leg Step-up
1:00 Rest
1:30 DB Manmakers
1:00 Rest
 
AMRAP 14:00
12 Russian Kettlebell Swing
10 Goblet Squat
40m Single-Arm Farmer’s Carry (each arm)
400/300m Row
_________________________
 
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 3×1
 
Eccentric Snatch Pull (:06)
90% 2×1
100% 2×1
 
Back Squat
75% 1×3
80% 1×3
85% 3×1
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“Though she be but little, she is fierce.”
~William Shakespeare

6:00a Open Gym
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
15-12-9
No rest between exercises.
Chest Press
Seated Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Super Incline Press
High Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Decline Press
Low Row
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Pec Deck
Rowing Torso
(alternate rounds with a partner)
 
15-12-9
No rest between exercises.
Single-Arm Multi-Biceps
Single-Arm Multi-Triceps
(alternate rounds with a partner)
_________________________
 
Weightlifting
Snatch
3 waves:
70% 1×1
75% 1×1
80% 1×1
 
For load:
Every 1:00 for 10:00
1 CleanJerk
(make consistent increases)
 
Pause Squat (:02 in bottom)
65% 2×3
75% 3×2
CrossFit
Skill
Pistol Squat
 
3 rounds for total reps:
AMRAP 3:00
30 Burpees to a plate
30 Wall Ball Shot
(rest 3:00 between AMRAP’s)
_____________________
 
Competitor
For load:
Every 1:00 for 10:00
1 Snatch Pull + 1 Snatch + 1 Overhead Squat
(add 10lbs/5lbs each set)
 
Back Squat
75% 2×3
85% 3×2
 
For time:
500m Row
(rest 1:30)
500m Row
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“Adding weight to a poor movement is like trying to put out a fire with gasoline”
~Grumpy Old Guy
Upper Body
Tempo Bench Press (:04 ecc)
6-6-6-6
 
Tempo Incline Dumbbell Fly (:04 ecc)
8-8-8-8
 
Tempo Dumbbell Pullover (:04 ecc)
8-8-8-8
 
Tempo Dumbbell Row (:04 ecc)
8-8-8-8
 
9-12-15
No rest between exercises.
EZ-Bar Front Raise
Leaning French Press
EZ-Bar Curl
_________________________
 
Sleds
5 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
200m Recovery Jog
(alternate shuttles with a partner)
_________________________
 
FitEssentials
Superset
8-8-5-5-5
Single-Leg Romanian Deadlift (each leg)
Single-Arm Overhead Press (each arm)
 
3 rounds:
:30 Hand Release Push-up
:30 Sit-up
:30 Burpee
:30 Air Squat
(rest 1:00 between rounds)
__________________________
 
Weightlifting
Floating Snatch
65% 2×2
70% 2×2
75% 2×2
 
RDL
4×4 -choose weight-
 
Bulgarian Split Squat
4×6 -choose weight-
 
Close Grip Bench Press
2×6, 2×4, 2×2 -choose weight-
 
Triceps Extension
10-8-8-6-6 -choose weight-
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“Who dares, wins”
~Sir David Stirling
CrossFit
For load:
Power Clean 5-5-3-3-3
(make consistent increases)
 
For time:
50 Double under
5 DBall Over the Shoulder 150/100
40 Double under
4 DBall Over the Shoulder
30 Double under
3 DBall Over the Shoulder
20 Double under
2 DBall Over the Shoulder
10 Double under
1 DBall Over the Shoulder
_________________________
 
Competitor
For load:
Every 1:00 for 10:00
1 Power Clean + 1 Hang Power Clean (BK)
(add 10lbs/5lbs each set)
 
For time:
400m Run
21 Deadlift 225/155
21 Bar Facing Burpee
400m Run
15 Deadlift 225/155
15 Bar Facing Burpee
400m Run
9 Deadlift 225/155
9 Bar Facing Burpee
 
Not timed:
100 Sit-up
______________________________
 
Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×2
 
Clean Pull
90% 3×3
 
Front Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
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“We come nearest to the great when we are great in humility.” 
~Rabindranath Tagore

CrossFit
3 rounds no measure:
10 L-Sit Pull-up
3 Wall Walk
:20 Handstand Hold
 
AMRAP 12:00
4-8-12-16-4-8-12-16….
Push-up (hand release)
Toes to Bar
Calorie Row
______________________
 
Competitor
3 rounds no measure:
10 L-Sit Pull-up
3 Wall Walk
:20 Handstand Hold
 
AMRAP 6:00
20 Single-Arm Dumbbell Snatch 50/35 (alt arm)
40 Double under
 
“J.T.”
For time:
21-15-9
Handstand Push-up
Ring Dip
Push-up
_____________________
 
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
Jerk
70% 2×2
75% 1×1
80% 5×1
 
Power Clean
65% 2×2
70% 2×2
75% 2×2
 
Push Press
70% 1×3
75% 1×3
80% 2×2
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“Most people do not really want freedom, because freedom involves responsibility, and most people are frightened of responsibility.”
~Sigmund Freud
CrossFit
“Nancy”
5 rounds for time:
400m Run
15 Overhead Squat 95/65
_____________________
 
Competitor
Athletes not competing in Masters Qualifier
For load:
Every 1:00 for 10:00
1 Clean + 1 Front Squat + 1 Jerk
(add 10lbs/5lbs each set)
 
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
 
3 rounds for total calories:
2:00 Assault Bike
1:00 Rest
2:00 Row
1:00 Rest
2:00 Ski Erg
1:00 Rest
2:00 Air Runner
1:00 Rest
_____________________
 
FitEssentials
For load:
Axle Push Press 6-6-4-4-4
*complete :30 ring row or strict pull-up between sets
 
4 rounds for time:
16 Single-Arm Dumbbell Thruster (8 each arm)
12 Single-Arm Bent Dumbbell Row (6 each arm)
8 Strict Toes to Bar/Hanging Knee Raises
:20 Side Plank (each arm)
_____________________
 
Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×2
 
Eccentric Snatch Pull (:06)
90% 5×1
 
Back Squat
65% 1×3
70% 1×3
75% 1×3
80% 1×3
 
4 rounds:
10 Incline Sit-up
10 Weighted Back Extension
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“Big shots are only little shots who keep shooting.”
~Christopher Morley

6:00a Open Gym
7:00a Competitor 2
8:00a CrossFit
8:00a Competitor 1
9:00a Upper Body
10:00a CrossFit
11:00a CrossFit
__________________________
 
Upper Body
3 rounds:
No rest between exercises.
10 Incline Press
15 Cable Seated Row
10 Decline Press
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 High Row
15 Chest Press
10 Low Row
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Lateral Raise
15 Standing Shrug
10 Rowing Torso
(alternate rounds with a partner)
 
3 rounds:
No rest between exercises.
10 Single-Arm Multi Biceps
10 Single-Arm Multi Triceps
20 Gripper
(alternate rounds with a partner)
___________________________
 
Weightlifting
Snatch
3 Waves:
70% 1×1
75% 1×1
80% 1×1
 
Clean + Jerk
2 Waves:
70% 1+1
75% 1+1
80% 1+1
 
Pause Squat (:02 in bottom)
70% 1×3
75% 2×2
80% 3×1