Strength / Skill
Front Squat
establish 1 rm
WOD
21-15-9
weighted sit-ups
DUs (singles x 2)
15-12-9
hspu
ski erg
12-9-6
Power Clean 135/95
Row
Strength / Skill
Front Squat
establish 1 rm
WOD
21-15-9
weighted sit-ups
DUs (singles x 2)
15-12-9
hspu
ski erg
12-9-6
Power Clean 135/95
Row
Strength / Skill
Bench
establish 1 rm
after you warm up
WOD
2RFT:
10/8 cal Erg
10 Bench
10 bicep curls
10 hammer curls
12/10 cal Row
10 Bench
10 dips
15/12 Bike
10 Bench
10 bth tricep extensions
bench= 70% of todays 1rm
Strength / Skill
Back Squat:
build to 1 rm max and record
PARTNER WOD
20 min amrap
20 Box Jumps
20 Alt DB snatches
20 DB Box Step Ups
20 Devil Presses
20 Burpee Box Jump Overs
20 DB Thrusters
Strength / Skill
SN pulls 3x5 100%
PSn 3x5 50%, 60%, 70%
WOD
5 RFT:
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
3 BBJO (bar)
RX+ CTB, Sn + 20lb
RX++ MU, Sn + 40
Saturday Partner WOD
Team of 3
3 wods - 9 min
A1 max cardio A2/A3 work on max movement reps
strategize however your team wants
record max calories and max reps for each
WOD 1:
max cal ROW
max toes thru ring
Transition 3 min
WOD 2:
max cal ERG
max burpee box jumps
Transition 3 min
WOD 3:
max Cal BIKE
max DB Thrusters
Prep Work
4rds each
TABATAS 20/10
max pull ups (these count toward our monthly challange)
max hspu
max jump rope
WOD
5 rounds for time:
50 Double-Unders
40 Air Squats
30 Hand-Release Push-ups
20 Weighted Sit-ups
Prep Work
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike
PARTNER WOD
2 person teams
Split evenly, breakup however you would like - YGIG
40-30-20
Deadlifts (225/155)
Pull Ups
Then,
20-30-40
KB Swing 53/35
Calorie Row
RX+
DL 275/185
PU Strict
KBS 62/44
Strength / Skill
3 sets of 10 DB rows
then,
2 SN grip dead lift _ 1 Hang Snatch
drop and reset
1 snatch
increase load
WOD
Benchmark - Karabel
10 Rounds for Time
3 Power Snatches (135/95 lb)
15 Wall Ball Shots (20/14 lb)
Strength / Skill
2sets of 10 Bulgarian split squats
then,
Front Squat
warm up to 70%
then,
5x1 increase load
WOD
Ladder Down
10-1
K2E
Box Jumps (24/20)
Front Squat (155/105)
RX + 185/125
T2B
BJ 30/24
FS 185/125
Saturday Partner WOD
2 person teams
Split
5 Rds
24 cal row
12 deadlift 225/155
24 push ups
9 power clean 155/115
18 low ring row
6 S2OH 135/95
12 burpee bar jump over
RX +
DL 275/185
PC 225/135
OH 185/115
Skill/Stamina
2 person Partner tabata 20/10:
4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
objective is to work hard bc you get a "rest"
max cal erg
max cal row
max cal bike
HOLIDAY
2 person partner wod
split
3 Rounds of:
20 Box Jumps (24/20)
21 K2E
3 Rounds of:
20 Pull ups
21 hSpu
3 Rounds of:
20 Goblet Squats
21 KB Swing
3 Rounds of:
20 WB
21 Ball Slams
Strength / Skill
Bench Press -
15 min on clock to work toward 1rm then 3x1at that weight
WOD
ANNIE and her brother
50-40-30-20-10
DU (Singles x2)
Sit-ups
10 Bench Press each rd of annie
RX 135/95
RX+ 155/105
RX++ 185/115
Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3
PARTNER WOD
Partner METCON
In teams of two (split)
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 105/75
20 - Thrusters / Pullups 115/95
10 - Wall Walk
RX+ 115/75, 135/95, 155/115 - CTB
Skill Work
6 rds every 75seconds
3 DL+ HSHOLD
start reasonably light load staying engaged and in control
add weight each rd building to a moderate heavy
WOD
Ladder down 9-1
Deadlift 225/155
HSPU
then,
3rds of
15 Wall Ball Shots (20/14 lb)
10 cal bike, erg, row
rX+ 275/185, deficit Hspu 45/25
Skill Work
8min emom
min 1-4:
1 power clean = 1 front squat + 1 Jerk
min 5-8:
1 squat clean + 1 jerk
WOD
3rft
500/400 ROW
3 MU - 6 CTB - 9PU- 12 RR
6 C&J
rd 1 135/105
rd 2 145/115
rd 3 155/125
RX + add 30/20
RX++ add 50/30
Saturday Partner WOD
2 person teams:
100 ring rows
12/10 bike
90 wall balls
12/10 row
80 wall ball sit-ups
12/10 erg
70 ball slam
12/10 bike
60 db alt snatches
12/10 row
50 kb swings
12/10 erg
40 box jumps
12/10 bike
30 hRpu
12/10 row
20 kb goblet squats
12/10 erg
10 wall walks
PARTNER WOD 2 person Teams
WcG - 12/25/20
12 movements
25 reps EACH
20 cal of cardio SPLIT to finish
1. Box Jumps 24/20 (rx+ 30/24)
2. Ring Rows
3. KB Swings 53/35 (rx + 62/44)
4. HSPU
6. K2E
7. SDHP 75/55 (rx+ 95/75)
8. Weighted Sit-ups 45/25
9. Wall Balls 20/14
10. OH alt lunges 45/25
11. S2OH 75/55 (rx+ 95/75)
12: Burpees no ext needed
20 calories of each - ERG, ROW + BIKE (athletes split)
Skill/Stamina
Partner tabata 20/10 - 4rds each (YGIG - stay in each station for all 4 rds each - then switch 1 min transition
max cal erg
max cal row
max cal bike
PARTNER WOD
3 Person teams:
8 min amrap
A1 200/150m Row
A2 max Bear Complex 115/85
A3 High Plank
RX+ 135/105, High Plank with one arm and one leg extended
8 min amrap
A1 150/100m Erg
A2 max Alternate each rd - dbl WbShots/hRpu
A3 Wall Sit
RX + HSPU, weighted Wall Sit 45/25
Strength / Skill
Back Squat
build to 70% then 3x3 at 70%
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
T2B
RX+ (95/65)
Skill Work
15 min on clock to clean and jerk
build to your max for this day
WOD
4 RFT
3 c&J 155/115
3rds of cindy
RX+ 185/135
12 Days of Christmas
Like the song!
complete each exercise in ascending order then work back down adding on movement per rd. ie 1, 2-1, 3-2-1 ,4-3-2-1
2 person teams - YGIO
1 Thruster
2 Push Press
3 Power Cleans
4 Power Snatch
5 HSPU
6 Pullup/T2B
7 KB swing
8 Box Jumps
9 Ball Slam
10 calories alt [a]ERG, [b]Bike, [c]Row
11 Wall Balls
12 Burpees
95/65, 75/55, 65/45
Strength / Skill
15 min - Deadlift
build to moderate heavy staying engaged with the barbell
WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 Deadlift (225/155)
10 HRPU
RX+
(275/185)
Skill Work
Every 90 seconds for 6 sets
a. jump 15 sec
b. Power Clean + Front Squat + Push Press
c. rig prep 15 sec
WOD
For Time:
100 Double Unders (Sx2)
20 Pull Up
20 Clusters 115/85
20 k2e
100 Double Unders (Sx2)
rx+ 135/105 - CTB, T2B
Skill/Stamina
4rd tabata 20/10 (stay in each station for all 4 rds then switch 1 min transition
max cal erg
max cal row
max cal bike
WOD
2 person wods
6 min amrap
6 ring dips
6/4 ERG
- 2 mi transition -
6 min amrap
6 box jumps 24/20
8/6 BIKE
- 2 mi transition -
6 min amrap
6 Power Clean 135/105
10/8 ROW
rx+ 30/24, 165/125
Skill Work
a: Back Squat
3sets x 3reps 65/70/75
b: BTN Snatch Balance - strip bar and reset
3sets x 2reps
c: OHS
4setsx1rep
WOD
6 Rounds of:
10 alt Erg, Bike, Row
5 Snatch 115/75
5 OVS
RX + 12, 135/95
Skill Work
6rds e75om
1. hand stand hold/etc
2. clean AND jerk
WOD
7 RFT:
4 HSPU
6 Clean & Jerk (115/75)
8 Air Squat
rx + deficet hspu 45/25 - 155/105
Strength / Skill
Bench
Dumbell Bench Press
5set x 10 resp
then
single arm db rows
3set of 10
WOD
using 1 db
8 min amrap
8 db step ups
8 db press
8 cal erg
3 min transition
8 min amrap
8 db alt OH lunge
8 db alt snatch
8 cal bike
Skill/Prep Work
tabata 20/10 - 4rds
hang/kip/pu
plank/pu
squat hold/squat
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
PARTNER WOD
YGIG - each rd
5 Rounds For Time
12 Deadlifts (155/105 lb)
9 Hang Power Cleans (155/105 lb)
6 Push Jerks (155/105 lb)
Skill Work
Bulgarian split squats
3x10 each leg (weight optional)
In your box
1 clean + 1 front squat + 1 press
add to moderate heavy load
WOD
21-15-9
Thrusters (95/65)
KB Swing
Box Jumps
Skill Work
2 sn deadlift + 1 hang snatch
put barbell down then,
1 snatch
(add load to moderate heavy
10 sec scap pull/pu prep
WOD
5RFT
12 Wall Balls 20/14
9 Pull Ups
6 Snatches 115/85
Saturday Partner WOD
3 person teams
2 wods - 18 min each - 4 min transition
WOD 1: 18 min amrap
5 Deadlifts (275/185 lb)
7 Box Jumps (24/20 in)
9 Push-Ups
Row max calories
A1 Completes 1 full rd
A2 Rows for calories
A3 rest
SWITCH
WOD 2: 18 min amrap
5 Wall Ball (20/14 lb)
3 HSPU
1 Power Clean (225/155 lb)
Erg max calories
A1 Completes 1 full rd
A2 Erg for calories
A3 rest
SWITCH
Skill/Progression
Squat Complex
FS 3x3
BS 3x2
WOD
Top of each minute 5 burpee bar jump over then do as many back squats as you can until the top of the next minute
50 Back Squat 115/75
then,
50 push-ups
Strength / Skill
Clean
Build to approx 70% and then 7x1
WOD
12-9-6-3
Power Clean
T2B
Cal Bike +3
115/85x
135/95
155/105
175/125
Strength / Skill
press complex
1 strict + 1 push +1 split jerk
keep adding until you can't strict then 5x1 S2oh
PARTNER WOD
2 person partner
split evenly
20 min amrap
6 Jerks
12 Box jumps 24/20
24 RIng Rows
500/400m Row
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
12 min
5 hSpu
10 wb shots
15 wb sit ups
20 Dus
Strength / Skill
Snatch
Build to approx 70% and then 7x1
WOD
6 RFT
5 Chest-to-Bar Pull-Ups (Pull-ups/Jumping CTB)
10 Power Snatches 75/55
15 Cal alt Erg/Row/AS Bike
Saturday Partner WOD
2 person partner Chipper - 4 sections
Both athletes chip away at each modality before moving on.
Note: You do not have to split evenly.
100 wall balls. 20/14 14/10
50 hspu or hrpu
10 bear complex 135/95, 115/85, 95/65, 75/45
6 wall walks
400 meter run - yes you split this too!)
100 ball slams. 30/20 20/10
50 pull ups
10 bear complex
6 wall walks
50 calorie bike
100 box jumps 24/20. 20/12
50 burpee
10 bear complex
6 wall walks
500/400m ski erg
100 kettle bell swings 53/35 44/26. 26/18
50 kb goblet squats
10 bear complex
6 wall walks
600/500m row
Strength / Skill
Bench Chest
warm up
5x10 at 50-60%
then, 3 x1 heavy
WOD
2 RDS:
In 3 min:
Run 300m then do max pull-ups (record)
Rest 1 minute
In 3 Min:
Row 400/300m then do max DB Presses 50/35 (record)
Rest 1 minute
In 3 min:
Erg 300/250 meters then do Squat Clean 135/95 (record)
Rest 1 minute
Skill Work
15min on clock
1 Clean AND 1 Jerk
10 sec rig hang/kip
hshold/negative/pu/kip
PARTNER WOD
2 person partner ygig
12-9-6-3
C&J
135/95, 155/115, 175/135, 195/155
t2b
hspu
ball slam 40/30
Skill Work
Back Squat 4x2 (60%, 65, 70%, 75%)
Sn Balance 4x1
OHS 4x1
WOD
500m row for time (record)
2 min transition
then,
5RFT
12 Ring Row
10 Push-ups
8 Box Jumps (24/20)
Strength / Skill
15min on clock
1 Power Clean + 1 Front Squat + 1 Push Press
10 sec rig hang/kip
WOD
IN - 50 DU / 100 S
5RFT
10 PU/T2B (5+5)
8 Thrusters (115/85)
6 Burpee Bar Jump Over
OUT - 50 DU / 100 S
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
WOD
For time:
50 weighted triceps dips 45/25
40 weighted abs 45/25
30 weighted OH alt lunges
20 ring/box dips
10 Burpee Plate Jump
20 ring/box dips
30 weighted OH alt lunges
40 weighted abs 45/25
50 weighted triceps dips 45/25
Strength / Skill
15 min on clock
1 Clean and Jerk build load
hand stand hold
jump
WOD
5 Rounds for Time
5 Clean-and-Jerks (155/105 lb)
10 Handstand Push-Ups
20 Double-Unders
Skill Work
Snatch
coach led snatch work then on own for 20 minutes
build to moderate 1 rep then 5x1
WOD
2-4-6-8-10 Reps for time
Snatch Grip Deadlifts 115/85
Hang Snatch
Overhead Squats
RX+ 135/95
Strength / Skill
Elbows in Bench Chest
warm up to approx 50%
then, 5 sets x 10 Reps
WOD
6rft
9 bench press 135//85
6 power clean 155/115
alternating 250/200 row / 12/10 bike
RX + 185/125 for both
Cash Out
22 push ups challenge
PARTNER WOD
100 cal ski
50 push press 115/75
40 hang cleans
30 bbjo
20 thrusters
10 SDHP
200m partner run
100 cal row
50 pull ups
40 ball slam
30 dbl wb shots
20 wall walks
200m partner run
A1 works off the calories while A2 completes 1/2 of the movements then switch. once you complete the calories one Athlete rests while the other works
Strength / Skill
Bench Press
build to moderate 1 rep then, 3 sets x 2 rep
WOD
AMRAP in 15 minutes
Every 3 minutes, AMRAP of:
12 Bench Press 135/95or 60-70% of todays 1 rep
9 Hang Cleans (95/65 lb)
6 Thrusters (95/65 lb)
3 Lateral Burpee Bar jump over
Strength / Skill
Front Squat
build to a moderate 1 rep
then 1rep x 5sets
PARTNER WOD
2 pp partner
ygig
ro row or erg 1000m - split
10 push-presses 95/65
20 front squats
30 kettlebell swings
40 dumbbell snatches (alternating)
50 push-ups
40 dumbbell snatches (alternating) 50/35
30 kettlebell swings
20 front squats
10 push-presses
row or erg 1000m - split
Split the row/erg otherwise, everything else is each and ygig
Skill Work
2 Power Clean + 1 Power Jerk (Complex X 5 )
Take 5 Attempts To Work Up To Your Heaviest Complex
Benchmark
TIME ALLOTED TO SET UP AND PREP FOR BENCHMARK
Grace 135/95
HeavyGrace
+ 155/105
++ 185/125
Grace time Crossfit
“Grace” is one of the fastest CrossFit benchmark workouts. Reduce the load so you can perform multiple reps unbroken and complete all the reps in less than 5 minutes. Athletes less familiar with Olympic lifting should take time to drill the mechanics of each movement and reduce the load drastically.
Skill Work
20 min of work
hang snatch +ohs
reset
snatch + ohs
Benchmark
warm up
2rds
jog out one door and in the other
2 rusian kb + 3 amercian
hang 15sec on rig
Benchmark:
HELEN
3 RFT
400 meter Run
21 Kettlebell Swings (53/35)
12 Pull-Ups
log your reaults in ZEN
Saturday Partner WOD
2pp - Split ygig
in 400m Run - together
30 Deadlifts (225/155)
30 HSPU
500/400m row, erg
30 Hang Clean (135/95)
30 DBL WB Shots
500/400m row, erg
30 S2OH (135/95)
30 Burpee full extension
500/400m row, erg
30 Back Squat (135/95)
30 Ring Row
500/400m row, erg
out 400m Run - together
Skill/Stamina
4rd tabata 30/30
max cal erg
max cal row
max cal bike
Metcon
10 RFT
3 deficit hspu
5 box jump 24/20
7 ball slam 40/30
9 ab mat sit ups 45/25
Skill Work
8min EMOM
1 hang clean + squat clean
WOD
12-9-6-3
PC
T2B (k2e +3)
200m Run or 15/12 cal bike
rd 1: 135/115
rd2: 155/125
rd3: 175/135
rd4:185/145
Strength / Skill
Front Squat
build to 1 rep then
5x1
PARTNER WOD
4RFT -ea YGIG
250/200m Row
15 WB 20/14
then,
10-1
kb swing
pull-up (ring row add 3)
Strength / Skill
Bench
50x10 2x
60x5,
70x3
80x2
90x1 3x
WOD
5 rds
Top of 3 minutes complete full set - remainder of time is your rest
Row 250/200
10 Bench 135/95
15 Weighted sit-ups 45/25, 25/15
Strength / Skill
15 Min
Deadlift
build to 1 rep than 5x1
WOD
15 Min amrap
13 hRpu
9 Box Jumps 24/20
5 DL 225/155
rx+ 275/185, 30/2415 Minute
Strength / Skill
Front Squat
5x3
Push or Jerks
5x1
WOD
12 min AMRAP
5 Curtis Press 95/65
10/8 ALT Cal Row/Bike
15 Push-ups
Strength / Skill
Snatch
8 min emom
1-2 lifts per min - add weight
WOD
6RFT
8 Power Snatch (75/55)
8 Box Jumps (24/20)
12/10 cal Bike
RX+ 115/75 - 30/24
Strength / Skill
Bench
build to 1 rep max then, 5x1
PARTNER WOD
2 rounds
2pp - YGIG - split
90/70 cal Row
70 Wallballs (20/14)
50 KB
30 T2B
Strength / Skill
8 min EMOM
1 Clean + 1 Front Squat + Jerk
increase load each rd
WOD
4 RFT
3 c&J 155/115
3rds of cindy
RX+ 185/135
PARTNER WOD
2pp partner - split everything
3rds or 36min time cap
25 cal bike
50 ring rows
50 cal row
1Bear Complex (7x) 135/95
400m run
50 wb 20/14
100 DU
50 KB 53/35
Strength / Skill
SQUAT - back or front
build to 1 rep max
WOD
12 min amrap
10 DL 135/95
5 Squat Clean
25 DU
5 walking Push-ups
rx+ 165/125
Strength / Skill
SQUAT - back or front (do one today and the other on Friday)
build to 1 rep max - record then finish with 3sets x 3reps at 70%
WOD
10 min wod set-up and prep
500m row for time
2 min transition
4RFT
200m run
12-9-6-3
S2OH
3-6-9-12
Box jumps
rd 1 135/105
rd 2 155/125
rd 3 175/145
rd 4 195/165
RX+ add 20lbs, 30/24"" box
Skill Work
8 min EMOM
1 Power Snatch + 1 OHS
increase load
WOD
2pp Partner For TIme
split evenly
20 mins
10 Power Snatch 95/65
20 cal row (10/8)
30 Wall Balls 20/14
10 Overhead Squat 95/65
20 cal bike (10/8)
30 Russian Kb Swings 53/35
RX+ barbell - 135/95, kb - 62/44
Strength / Skill
8 Min EMOM
1 Power Clean + 1 Front Squat + 1 Push Press
build load each minute
WOD
12 Min amrap
5 Clusters 135/95
5 Bar facing burpees
10 K2E
Strength / Skill
3rds: 15min cap
lite weight
add weight
add more weight
Power clean from hang + jerk
Squat clean from hang + jerk
Power clean from floor + jerk
Squat clean from floor + jerk
WOD
5 Rounds for Time
250/200 meter Row
10 Pull-Ups/T2B
5 C&J (135/95 lb)
rx+ 175/125
Strength / Skill
SQUATS Build to heavy 1 rep x 2
Front Squat
Back Squat
WOD
"Michelle" For Time:
Tabata (20 secs on/10 secs rest) 100 Back Squats (95/65) -
Straight into -
Annie 50-40-30-20-10 Double Unders Abmat Sit ups (25 min time cap)
Strength / Skill
Deadlift
15 minutes to establish 1 rm
hsholds
PARTNER WOD
2 pp partner wod
16 min amrap
A1: Row for calories
A2: 5 DL -5 lateral burpee bar jump over
- 5 hspu
switch
225/155
rx+ 275/185
Strength / Skill
With empty bar from the hang - snatch pull 5x, snatch 5x, ohs 5x
3rds:
lite weight
add weight
add more weight
Power snatch from hang
Power snatch from hang + OHS
Squat snatch from hang
Power snatch from floor
Power snatch from floor + OHS
Squat snatch from floor
WOD
5 rft
5 snatch 95/65
5 pull ups
transition 2 min
5 oh squat 95/65
5 t2b
RX+ 125/85
Strength / Skill
SQUATS
Front Squat 3x5
Back Squat 3x5
WOD
10-1: box jumps 24/20
1-10: wb shots 20/14
10-1: Front Squat 95/65
1-10: Lateral Burpee Bar Jump over
PARTNER WOD
2 pp partner
2 wods 15min amrap with a 5 min transition
wod 1:
A1 max calorie BIKE
A2 5 pull-ups, 10 push-ups, 15aAir squats
5 min transition
wod2:
A1 max calorie row
A2 power clean 155/115, 10 KB swings, 15 weighted situps
cash out:
group run - 1 mile
Skill
Back Squat
10,6,6,4,2,1x3
then,
5x1 OH Squat
WOD
4min amrap
5 Back Squat 155/105
Bike 7/5
1 min transition
4 min amrap
5 Front Squat 135/95
12/10 row
1 min Transition
4 min amrap
5 OH Squat 115/85
25 DUs
Strength / Skill
Snatch 15 min building to a heavy
WOD
5 RFT
9 ball slam
7 box jump
5 T2B
3 snatch 115/85
1 wall walk
RX+ 135/105
Strength / Skill
Press Complex (Rig)
3x3 strict press
3x2 push press
5x1 Split Jerk
PARTNER WOD
Teams of two - YGIG for each movement
20 minutes
10 Push Presses (115/85 lb)
10 Kettlebell Swings (1.5/1 pood)
10 Box Jumps (24/20 in)
Strength / Skill
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip
WOD
15 min
12 WB 20/14
9 Weighted Sit ups 45/25
7 Ring Rows
5 HSPU
Strength / Skill
6 min emom
1 power clean + 1 front squat + 1 push press
bar down - reset -then,
1 squat clean + 1 push press
WOD
5 RFT
12/10 Cal Row
8 Bar Face Burpee Bar Jump Over
4 Thrusters 135/95
Home Wod
50 DU
21 hang clean
200m run
21 s2oh
50 DU
15 hang clean
200m run
15 s2oh
50 DU
9 hang clean
200m run
9 s2oh
rx
barbell 95/65
DB 50/35
Home Wod
50 weighted situps
40 kb swing
30 s2oh
20 burpee
10 hspu
20 burpee
30 s2oh
40 kb swing
50 weighted situps
Cash out:
50 Triceps
Home Wod
Ladder
10-1
box jump
push up
wall ball shot
then,
50 tricep dips
Home Wod
3 rds
400m run (out 1 min then back or jog in place 2 min)
21
Trusters
Lateral burpee bar over
15 Trusters
Lateral burpee bar over
9
Trusters
Lateral burpee bar over
Cash Out
50 Tricep dips
Home Wod
15 min amrap
30 DU (50s)
20 russian twist (L+R=2)
10 KB russian swing
30 DU (50s)
20 situps (option weighted)
10 KB american swing
cash out
50 tricept dips
Home Wod
5rds
12 DL
9 Hang Clean
6 Push Jerk
use barbell, db, kb
Cash Out
50 tricept dips
Home Wod
5RDS
Run 200m,
10 squats
10 push-ups
if you have weight mix up your squats each rd. ie: front, back, overhead
Cash Out
50 tricep dips
5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings
Cash Out:
50 tricep dips
BUY-IN 4 min run (2min out and back)
clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then,
BUY-OUT -4 min run (2min out and back)
50 tricep dips
Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles
Cash Out
50 Tricep dips
Home Wod
5RFT
Run 200m
10 air squats
10 push-ups
OR
5RFT
Run 200m
10 weighted squats
10 HSPU
Cash out
50 tricep dips
Home Wod
repeat...
5 RFT
10 russian kb swing
10 box jump (jump squat)
10 american kb swing
10 kb goblet squat
substitue kb with DB or milk jug etc
Cash Out
50 Tricep Dips
Home Wod
21-15-9
Thrusters
Burpee bar jump
run 400,300,200
Cash out
50 Dips
Home Wod
7 min amrap
7 KB american swing
7 KB goblet squat
7 min amrap
7 push up
7 reverse crunches
https://www.youtube.com/watch?v=XY8KzdDcMFg
Home Wod
21-15-9
Deadlift
lateral burpee bar jump overs
run 400,300,200
then,
4 min tabata (20/10)
8 rds - 4 ea
hollow hold
arch ups
Saturday Partner WOD
3 person team
plank 300 second
burpees 30 - synchronized
air squat 30 - synchronized
then,
A1 run 200m
A2 row for max calories
A3 rd1 max push ups - rd2 max oh weighted lunges - rd3 max oh weighted triceps
Home Wod
Plank 270 Seconds
Burpees 29
Air Squat 29
then,
4rds
25 DU
25 Weighted Situps
25 Weighted Tri Extensions
HOME WOD
Plank 240 seconds
Burpees 27
Air Squat 27
then,
5 RDS
400m run
15 OH Squats 95/65
Challenge
210 second Plank
24 Burpees
24 Air Squats
Home Wod
180 Second Plank
22 Burpees
22 Air Squat
then,
16 min amrap
5 hang snatch
10 OH Squat
25 DU
modifications:
snatch=barbell or dg/kb alt arms
oh squat - same
jump = singles 50
Home Wod
150 Second Plank
21 Burpees
21 Air Squats
then,
5rds
200m run
20kb swing
Challenge
DAY 20
150 second Plank
20 Burpees
20 Air Squats
On your own for wod
Home Wod
Rest day for Plank
19 Burpees
19 Air Squats
then,
Run 400m (or 1min out 1min back)
12 DB Front Squat
12 DB S2OH
12 WB shots
Run 300m (or 45sec out 45 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots
Run 200m (or 30sec out 30 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots
* if no db then any weight
** if no wb the light thrusters
Home Wod
150 Second Plank
18 Burpees
18 Air Squats
then,
50 weighted sit-ups
10 hspu
40 weighted sit-ups
10 box jumps
30 weighted sit-ups
10 hspu
20 weighted sit-ups
10 box jumps
10 weighted sit-ups
10 hspu
Home Wod
DAY 17 Challenge
120 second Plank
17 Burpees
17 Air Squats
LIVE ZOOM Partner WOD
BUY IN - DAY 16 CHALLENGE
synchronized PLANK for 120 seconds + 16 Burpees + 16 Air Squats
rest 2min (from when the last team has completed
5rds of 10each
Weighted Tricep Dips (45/25)
A1 does 10 while A2 hold weight locked out above head - switch
4rds of 12 each
Alt DB Snatch
A1 does 10 while A2 weighted squat hold (45/25) - switch
3rds of 15 each
Push ups
A1 does 15 while A2 holds plank - switch
2 rds of 20
KB Swings
A1 does 15 while A2 holds KB - switch
1rd of 25
Box Jumps
A1 does 15 while A2 holds Hollow Hold - switch
Home Wod
Buy in
90 Plank + 15 Burpees + 15 air squats
5rds
12 DL
9 Hang Clean
6 Push Jerk
Home Wod
10 rounds
Handstand 30 seconds, to squat hold 30 seconds
then,
DAY 14 Challenge
90 second Plank + 14 Burpees + 14 AirSquats
then,
4rds
50 Single jumps
25 DUs (TRY your best for a max of 45sec)
Message coach bill for alternate options
PARTNER WOD
Partner Zoom WOD
Buy in - DAY13 Challenge - Synchronized
13 burpees + 13 airsquat
then,
ladder down 10-1 all movements
you go I go ie: 10ea, 9ea 8ea etc..
Walking plank push up
KB swing
Box Jump
Db thruster
Home Wod
400m run
3rds of:
10 hang snatch
10 over head squat
10 hSpu
400m run
* snatch - barbell, one arm db/kb
* ohs - barbell, one arm db/kb
* hSpu - hRpu
Home Wod
4rds
200m Run [ or 30 seconds out and 30 seconds back]
10 hang clean
10 push press
10 back squat
After you complete all 4 rds..
Then do
4 rds
20 DUs
20 KB swings
Home Wod
10 rounds - couplet
10 s2oh
15 weighted sit-ups
Day 8 Challenge:
45 sec plank
8 burpees
8 air squats
Home Wod
5 rounds
200m run
30 second hand stand hold
20 air squats
10 push ups
Day 7 CHALLENGE: Plank-Burpee-Squat
45 second plank
7 burpees
7 squats
PARTNER WOD
5 rds
you go 5, I go 5...
5 db snatch - right
5 box jump
5 db snatch - left
5 box jump
then,
100 kb swings - split however you like
DAY 6 Plank-Burpee-Squat Challenge
rest day for plank
6 burpees
6 air-squats
Home Wod
100 DUs
75 Weighted sit ups
50 Pushups
25 Box Jumps
50 Pushups
75 Weighted sit ups
100 DUs
DAY 5:
PLANK - BURPEE - SQUAT CHALLENGE
40 second plank
5 burpee
5 air-squat
Home Wod
10 Deadlift
20 alt weighted lunges
30 DU (60 singles)
40 Thrusters
30 DU (60 singles)
20 alt weighted lunges
10 Deadlift
you select you weight - barbell, DB, KB, Milk jug
DAY4 Challenge:
30 second Plank
5 Burpees
5 Air Squat
PARTNER WOD
ZOOM class 8:00am
2 person Partner WOD
4 Rounds total:
A1 1 MIN RUN - runs out 30 seconds and back
A1 Bear Complex or max reps until A1 returns
A1/A2 switch
A1 1 MIN RUN - runs out 30 seconds and back
A1 KB Swings max reps until A1 returns
A1/A2 switch
A1 1 MIN RUN - runs out 30 seconds and back
A1 Box Jumps max reps until A1 returns
A1/A2 switch
REPEAT 4x
DAY2 PLANK-BURPEE-SQUAT Challenge
- 20 second plank - 2 burpees - 2 airsquats
Home Wod
50,40,30,20,10
DUS
Russian KB Swing
Challenge
DAY 1
Plank 20 seconds
1 Burpee
1 Air squat
Home Wod
"The Chief"
Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Modification is any weight and hang clean it. OR PUSH press
Home Wod
14 min
1 Burpee full extension no jump
2 snatch
3 box jump or Step up or Tuck Jump
ADD 1 rep to each movement each round. (ie. 1,2,3 - 2,3,4 - 3,4,5 etc)
snatch = barbell not more than 95/65, DB/KB not more than 50/35
Day 17 Ab Challenge see video
50 crunches
25 reverse crunches
25 crunch pulse
Home Wod
Run 400m (or 2min out 2min back)
12 Front Squat
12 S2OH
12 KB Swing
Run 300m (or 90sec out 90 sec back)
12 Front Squat
12 S2OH
12 KB Swing
Run 200m (or 1min out 1 min back)
12 Front Squat
12 S2OH
12 KB Swing
Weighted but use whatever weight you have/select. ie: barbell, db, milk jug
Home Wod
10RFT
10 push Ups
10 Sit ups
10 Air Squats
AB Challenge
Day14 Abs
25 Hard Plank
25 Walking Plank
50sec Plank Hold
[refer to video on box talk]
Saturday Partner WOD
8:00am LIVE ZOOM
Dirty 30 (split)
-Weighted Vest optional-
90 air squats
80 walking lunges (weight optional)
70 box jumps / step ups
60 shoulder ball toss (any ball!)
50 push press (barbell, DB, KB, milk carton, dog, child!)
40 sit-ups ( weighted or not)
30 plank jacks
20 snatches (barbell, DB, KB, milk carton, dog, child!)
10 wall walks
Birthday WOD
Happy 45th Cara
45 hSpu
45 Weighted sit ups
45 kb Swings
45 Burpees
Home Wod
12 min AMRAP
7 Snatch 75/55
25 DUs
[Snatch - use barbell, Db, Kb
Jump - Singles = 50]
DAY 11 Ab Challenge
[see video]
50 mountain climbers
25 weighted bridges
25 weighted sit ups
Benchmark
MARGUERITA
50 Rounds for Time
1 Burpee
1 Push-Up
1 Jumping-Jack
1 Sit-Up
1 Handstand
Good Times for “Marguerita” (source)
– Beginner: 25-28 minutes
– Intermediate: 21-24 minutes
– Advanced: 19-20 minutes
– Elite: 17-18 minutes
Home Wod
5 RFT
10 russian kb swing
10 box jump
10 american kb swing
10 kb goblet squat
If you do not have a KB use any weight
if you can t jump on something do tuck jumps
CrossFit Fundraiser
50 dumbbell deadlifts
50 AbMat sit-ups
50 box step-ups
50 single-arm dumbbell thrusters
Time cap: 20 minutes
The prescribed weight for the dumbbells is 35 lb. for women and 50 lb. for men. However, the workout can be performed with any weight that is suitable for your fitness level. If you don’t have access to dumbbells, any object you can safely move from the front-rack position in the bottom of a squat to over your head works just as well.
Here are some creative substitutes:
Dumbbell of a different weight
Plastic milk jug
Can of food
Water bottle
Kettlebell
In lieu of an AbMat, roll up a towel to place underneath the small of your lower back.
If you don’t have a box, use a sturdy stool, bench, or stair step.
Home Wod
BUY-IN 4 min run (2min out and back)
clock then starts
8 min amrap
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then,
BUY-OUT -4 min run (2min out and back)
CrossFit Fundraiser
For time:
100 double-unders
21 burpees
75 double-unders
15 burpees
50 double-unders
9 burpees
Time cap: 15 minutes
https://games.crossfit.com/workouts/open/2021/2
* The sequence for this workout is 100 double-unders followed by 21 burpees, then 75 double-unders followed by 15 burpees, and finally, 50 double-unders followed by 9 burpees.
* Your score will be the total time it takes to complete the entire workout or the total number of repetitions completed before the 15-minute time cap.
* For both movements, choose a modification that allows you to execute the range of motion that meets your skill level for the duration of the workout.
AB Challenge - DAY 2
100 reps of AB Movements
(see video)
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
4 RFT
1 min for each movement
1 min max hRpu max
1 min max Box Jump (tuck jumps)
1 min max DB Push Press (hspu/hold)
1 min max Sit ups
1 min max REST
record total score
10:00am Special Partner WOD on ZOOM
See WcG Box Talk for ZOOM info to join the wod
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burppes + 5 uprights
Home Wod
5RFT
200m run
10 DB thrusters
10 burpee jump over DB
rest 30 seconds
repeat
* if no DB - use anything item that has some weight to it
Warmup
Jog in place for 30 seconds
20 alt lunges L+R+2
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
300 Air Squats for time
2 min transition
200 Sit ups not timed
Warmup
4rds tabata 20/10 - lite jump rope work
runner stretch,
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
Buy-in:
Jump 100 DU / 200 Singles
Ladder 10-1
Push ups
KB Swings
Then,
Ladder 1-10
weighted box step up (wreak bag, DB, KB, any load)
burpee full extension
Buy-out:
Jump 100 DU / 200 Singles
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
10 uprights
boot strapper 5x
Home Wod
Run 400m (or 2min out 2min back)
12 DB Front Squat
12 DB S2OH
12 WB shots
Run 300m (or 90sec out 90 sec back)
12 DB Front Squat
12 DB S2OH
12 WB shots
Run 200m (or 1min out 1 min back)
12 DB Front Squat
12 DB S2OH
12 WB shots
Sunday, April 5, 2020
Challenge
SYLB Workout 1
Complete as many rounds as possible in 10 minutes of:
10 squats
9 dumbbell snatches, right arm
10 push-ups
9 dumbbell snatches, left arm
50/35
FAT AMY - compliments of our own little Amy
For Time
50 Air Squats
10 Burpees
40 Sit-Ups
10 Burpees
30 Lunges (alternating legs)
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
10 meter Bear Crawl
10 Burpees
20 Kettlebell Swings (1.5/1 pood)
10 Burpees
30 Lunges (alternating legs)
10 Burpees
40 Sit-Ups
10 Burpees
50 Air Squats
With a running clock, as fast as possible perform the work in the order written.
Score is the time on the clock when the final repetition (the 50th Air Squat) is completed.
Tips and Strategy
In a chipper WOD like “Fat Amy,” there are so many movements that you probably won’t experience major muscle fatigue at any given point. Use that to your advantage and go fast and as unbroken as possible.
Write the WOD in big letters/numbers on the whiteboard so you don’t lose time trying to discern what the next movement is or how many reps you’re supposed to do.
Intended Stimulus
“Fat Amy” should feel fast and breathless. Muscle fatigue shouldn’t be a huge factor in this WOD, but burning lungs should. Scale the volume as needed so you can move quickly.
Post “Fat Amy,” you should feel energized–like you could go home, clean your house, cook dinner, and start writing your first epic novel.
Scaling Options
This is a light, (mostly) bodyweight workout with movements that athletes of almost any level can manage. If necessary, scale the volume of repetitions so you can move through the movements quickly and unbroken.
Beginner
For Time:
40 Air Squats
5 Burpees
30 Sit-Ups
5 Burpees
20 Lunges (alternating legs)
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
10 meter Bear Crawl
5 Burpees
10 Kettlebell Swings (35/26 lb)
5 Burpees
20 Lunges (alternating legs)
5 Burpees
30 Sit-Ups
5 Burpees
40 Air Squats
Warmup
jog 1 min out and 1 min back
10 air squats + 10 squat jumps
10 alt lunges + 10 uprights
Home Wod
ladder time
10-1 kb swing
1-10 box jump
10-1 tricep dip
1-10 burpees
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
50,40,30,20,10
Jump Rope (if not rope you can still jump)
Sit ups (no weight)
rest 2 min
4RFT
10 push ups
25 air squats
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Partner WOD
[6' apart or imaginary partner] 1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)
300 WB - split OR air squat empty thrusters (or one 10-20lb db)
1 mile run OR 10 minute run - 5 min out and 5 min back (run with partner keeping your distance)
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 10 russina KB swings
Home Wod
5RFT
5 hSpu or 10 hRpu
10 box jumps or 10 tuck jumps
15 KB Swings
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
21-15-9
DB thrusters
burpee DB jump over
200m run
wait 4 minutes and then,
100 crunches (every time you pause roll over and do 10 arch ups)
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
10 burppes + 10 push ups
PARTNER WOD
6' apart partner wod or imaginary partner
Parter Wod
You go then I go
(if you have an imaginary partner time yourself and rest as long as it took you to complete the set)
2 RFT
split by 2
100 push ups
100 kb swings
100 DU (200 singles)
100 alt lunges (if you have a DB or KB hold in one arm)
100 WB shots (if u dont have a wb then air thrusters)
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
5 burpees + 5 uprights
Home Wod
5 RFT
200m Run
10 DB or KB Snatch
10 Burpees
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights + 5 boot strappers
Home Wod
FOR TIME
100 DUs
10-1 Box Jump
1-10 KB Swing
100 DUs
modifications
singles or jump with no rope
alt lunges (R+L=2)
if you dont have a kb grab anything with weight
Warmup
Jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
1 RD for Time
50 Sit ups
25 tuck jumps
40 push ups
25 vertical jumps
30 squats
25 burpees
Warmup
jog 1min out / 1 min back
10 air squats + 10 squat jumps
10 uprights
tricep stretch - https://www.youtube.com/watch?v=zzvDO56B0HE
Home Wod
50 Pistels (R+L=2) modify hold on or lunges
10 handstand push-ups, 200m run – 3 rounds
50 tricep dips
Warmup
jog in place for 1min rest 30 seconds REPEAT 4xs
10 air squats + 10 squat jumps
20 alt lunges (L+R=2)
boot strapper 5x
Home Wod
Tabatas 20s/10s
8 rds each
RD 1:
Jump (DU, singles, or no-rope)
V-sit ups (option single keg)
Burpee extend (no jump)
Crunhes with knees up
repeat until 8rds
Warmup
2 min jog - 1 min out / 1 min back
runners stretch, 10 urights, 5 boot strappers- https://www.youtube.com/watch?v=RLwTWyKQBms
10 alt lunges + 10 air squats + 10 squat jumps
Home Wod
8 min amrap
buy in 10 burpees (full extension)
4 push ups
20 air squats
6 push ups
20 air squats
8 push ups
20 air squats
keep adding 2 push-ups until amrap is over
then, 10 min run - 5 min out/5min back
4RFT
200m run
30 sec hsHOLD - https://www.youtube.com/watch?v=LwnOCipO4QY
30 sec squat hold - https://www.youtube.com/watch?v=1rIxbdd13S8
Wait 2 mins and
100 ab crunchs
https://www.youtube.com/watch?v=_YVhhXc2pSY
Skill Work
A.Push Press or Jerk
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
B. Front Squat
warm up 3 sets empty bar, light weight
3 reps for each %
55%,65%,75%*
*= try and get an extra rep of two
Benchmarks 20 min time cap
ANNIE 10 min cap for annie
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
rest 2min
GRACE
For Time:
30 Clean and Jerks (#135)
Skill Work
A.Back Squat
warm up with empty bar x 20
5reps for each %
40%,50%,60%
WOD
5RFT
25 sit ups 45/25
20 row
15 bench press (60% of today 1rm)
Strength / Skill
A. Snatch
warm up: empty bar hang snatches (10x)
5 reps ea set
40%,50%,60%
B. Over Head Squat
warm up: empy bar 10x
3sets x 5reps
40%,50%,60%
WOD
15 min amrap
10 Power snatch (95/65)
30 DUs
10 OHS
200m Run OR 250/200 Row OR 13/10 Bike
RX+
(135/95)
SC 75/45
Strength / Skill
A. Dead Lift
warm up 2-3sets
5 reps ea set
40%,50%,60%
B Power.Clean
warm up 2-3sets
3sets x 5reps
40%,50%,60%
WOD
15-12-9
DL 225/155
HSPU
then,
12-9-6
PC 135/95
Bar Facing BBJO
RX+ 275/185, 185/125
Warmup
ON OWN
1-2 min bike or row before anything
10 Air Squats
10 stationary alternate lunges (L+R=2)
10 Press ups
GROUP DYNAMIC STRETCH:
coach led line up and go...
Skill Work
A.Clean
3x1
75%,85%,95%*
B. Jerk (from Rack)
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
5RFT
Rd1
5 PC 115/75,
6 lateral bbjo
7 K2E
8 Pull up
Rd2:
4 PC 135/95
5 lateral bbjo
6 K2E
7 Pull up
Rd3:
3 PC 155/115
4 lateral bbjo
5 K2E
6 Pull up
RD4:
2PC 175/ 135
3 lateral bbjo
4 K2E
5 Pull up
Rd5:
1 PC 195/155
2 lateral bbjo
3 K2E
4 Pull up
Skill Work
A.Back Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
B. Over Head Squat
5x1
a few warm ups and add load each rep
WOD
4RFT
10 Overhead Squats (115/75)
10 Handstand Push-Ups
10 Box Jumps (24/20 in)
RX+ 135/95
Skill Work
A. Bench
3x1
75%,85%,95%*
* try to get an extra rep or two
PARTNER WOD
Teams of 3
4 rds each (12 rds total) for time - 20 min cap
A1 ROW 250/200
A2 10 kb swing + 10 Ball Slam + 10 DB SN (alt arm) + 10 box dips
A3 Asault bike 12/9
Warmup
Bike 1 min
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inchworm + 1/2 bear crawl + High kicks BACK
Grab EMPTY Bar and WARM UP for skill
Strength / Skill
A. Dead Lift
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
B. Snatch
3x1
75%,85%,95%*
- make sure you warm up well prior to starting your 1st set/rep
* try to get an extra rep or two
WOD
3 RFT
6 Thruster (135/95)
12 Deadlift
6 Bar Facing Burpee OTB
12 T2B
50 Double Unders
RX+ (165/115)"
Warmup
bike 1 min
runner, frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press or Jerk
3x1
75%,85%,95%*
B. Front Squat
3x1
75%,85%,95%*
* try to get an extra rep or two
WOD
21-15-9
hang clean 115/85
bar jump over
wall ball shots 20/14
then,
5 rope climbs
RX+ 145/105
MRX/SC 95/65
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + 10 jerk
then, 3x1 Clean and Jerk build to 65% (add load each set)
Strength:
Clean and Jerk
3x3 - 65%, 75%, 85%*+
* try to get an extra rep or two
WOD
3RFT
10 C&J 135/95
15 Ring Dips
20 KB swings 53/35
RX+ 165/125 - KB 62/44
MRX/SC - 115/75, box dips, 44/26
Skill Work
A.Bench
3x3*
65%,75%,85%*
B.Power Clean
5x1 - add weight each rd
WOD
4 RFT
12-9-6-3 Power clean
10 barbell ctb push ups
Alternate Bike 12/9 Cal / Row 250/200
Rd1 135/ 85
Rd2 155/105
Rd 3 175/125
Rd 4 195/145
Skill Work
Front Squat
3x3*
65%,75%,85%*
* try to get an extra rep or two
WOD
3 person team
15 min amrap
a1. bike 12/10 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold 45/25
Skill Work
A. Dead Lift
3x3*
65%,75%,85%*
B. Snatch
3x3*
65%,75%,85%*
* try to get an extra rep or two
WOD
3 RFT
500/400M Row
21 KB Swings 53/35
15 K2E
9 Snatch 115/85
RX+ KB 62/44, Sn 135/95
Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press
3x3
65%,75%,85%*
B. Back Squat
3x3
65%,75%,85%*
* try to get an extra rep or two
WOD
12 Min emom
5 Pull-up/T2B
10 HSPU
15 Weighted Sit-ups 45/25
SC jumping pull up/K2E or ring row
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
1 min HSHOLD (yes it counts)
Skill Work
Coach Led:
Warm up:
Empty Bar -10 muscle clean + 10 front squat + Clean & Jerk + push jerk
then, 3x1 Clean & Jerk - build to 55% (add load each set)
Strength:
Clean & Jerk:
3x5 - 55%, 65%, 75%+
WOD
3RFT
15 Power Cleans 115/75
35 DUs
15 Push Jerks
35 DUs
RX+ 135/95
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
A. Back Squat
3x5 - 55%, 65%, 75%
B. Snatch Balance
3x3 - 55%, 65%, 75%
Metcon
5 rounds
500/400m Row
12 OHS (95/65)
Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
A.Push Press
3x5
B. Front Squat
3x5
WOD
15-12-9-6-3
Thrusters (115/75)
Bar Facing Burpees
RX+ 135/95
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Clean Skill Work - coach led
EMPTY BAR
3x1 Floor to knee - pause
3x1 Knee to shrug
3x1 Mid-hang to clean (fast turnover)
ADD WEIGHT
6MIN EMOM
2x each min - add load each rd
WOD
9 MIN. AMRAP:
3-6-9-12-ETC
Power Clean (95/65)
S2OH
Air Squat (x2)
RX+ (135/95)
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Back Squat Waves
Go every 75 seconds:
5x50%
4x60%
3x70%
1x80%
2x70%
1x90%
2x70%
1x95%
Wod:
For Time:
30 KB OH Lunges (35/26)
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB Snatch
15 Pull Ups
10 Burpee Box Jump Over
30 Goblet Squat
10 Burpee Box Jump Over
15 Pull Ups
30 KB OH Lunges (20 each arm)
RX+
(53/35)
C2B
Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm
Skill Work
Snatch Skill Work - coach led
EMPTY BAR
3x1 Floor to knee - pause
3x1knee to shrug
3x1 mid-hang to snatch (fast turnover)
ADD WEIGHT
6MIN EMOM
2x each min - add load to slightly beyond your wod weight
PARTNER WOD
Teams of Two - split evenly except burpees
For Time:
500/400m Row
20 Synchro Burpee OTB
30 Power Snatch (95/65)
80 Partner Wall Ball
400/300m Row
15 Synchro Burpee OTB
20 Power Snatch
60 Partner Wall Ball
300/200m Row
10 Synchro Burpee OTB
10 Power Snatch
40 Partner Wall Ball
RX+
(135/95)
Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
6 uprights + 6 alt roadkill uprights (3ea side)
bear crawl DOWN + high kicks BACK
Skill Work
6 min EMOM Deadlift
6x3
METCON
4 x 3 MIN. AMRAP
A) 3 MIN. AMRAP:
6 T2B / 9 K2E
6 HSPU / 9HRPU
6 KBS (53/35)
1 minute rest before B
B) 3 MIN. AMRAP:
Row for distance -meters
1 minute rest before C
C) 3 MIN. AMRAP:
6 T2B / 9K2E
6 HSPU / HRPU
6 KBS (53/35)
1 minute rest before D
D) 3 MIN. AMRAP:
Assault Bike for calories
RX+
(62/44)
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Back Squat
10,6,6,4,6,10 [40,50,60,70,70,40]
Metcons
4min amrap
Bike 7/5
5 Box Jump 30/24
1 min transition
4 min amrap
250/200 row
5 Power Clean 155/105
1 min Transition
4 min amrap
30 DUs
5 DL 225/155
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Snatch
Coach Led - as a group
[1] learn the ""jump"" position 3x body weight, 3x empty bar
[2] From mid thigh Hang: - 3 x 5 Snatch shrug pull (bar close - elbows go verticle)
[3] From md thigh Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)
[4] 5 min EMOM each mon 1 Snatch - add load
WOD
15 MIn amrap
1 rope climb
3 snatch 115/75
5 T2B
7 ball slam
9 KB swing 53/35
RX+ 135/95, 62/44
Warmup
bike 1 min
runner, butterfly, lying down quad
10 stationary alt lunges
10 air squats + 5 squat jumps
3x 5 sec HsHOLD + neg pause at 90
windmills - 10x each small/med/large R+L arm
Skill Work
Press Complex
3x3 strict press
3x2 push press
5x1 Split Jerk
PARTNER WOD
Teams of two - split evenly
5 RFT
JERK 10,8,6,4,2
Bike 10/8
WB 30
115/75
135/95
155/105
175/125
195/145
Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90
Skill Work
Front Squat
10,6,6,4,6,10 [40,50,60,70,70,40]
Clean
Coach Led - CLEAN as a group
[1] learn the ""jump"" position - 3x body weight vertical jumps, 3x empty bar vertical jumps
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to mid-thigh to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[3] 3x1 Power Clean (add load depending on skill)
WOD
5 RFT
12 Thrusters 95/65
8 Pull ups
12/10 Cal Row
sc 75/55
Mrx 65/45 (50+)
Rx+ 115/75
Warmup
bike 1 min
runner, Frog, butterfly, lying quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 uprights, 10 pushups
Skill Work
Bench Press
20 empty bar
10x50, 8x60, 6x70, 4x75, 2x85+2
then, 10x50 close grip
WOD
15 min
5 HSPU
10 Deep Dips on Box
15 Weighted Sit ups 45/25
20 WB 20/14
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Back Squat
20x empty bar
5x btn snatch balance
10x50,10x60, 10x70
unload bar
10 ovs - empty bar
5x1 ovs keep adding weight
WOD
21 Overhead Squats (95/65)
21 Deadlifts (185/135)
30 Double unders
18 OHS
18 Deadlifts
30 Double unders
15 OHS
15 Deadlifts
30 Double unders
12 OHS
12 Deadlifts
30 Double unders
9 OHS
9 Deadlifts
30 Double unders
RX+ 115/75 - 225/155
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)
Skill Work
Back Squat
20 bar only or light weight
1x60
1x70
1x80
1x90
1xmax 2 attempts
WOD
In Teams of Two
For Time:
30-20-10-20-30
Hang Power Snatch (75/55)
Burpee Box Jump Over
Cal Bike
Ring Row
RX+
(95/65)
Warmup
Row 250/200
lite stretch/mobility - runners, pigeon, 5x uprights, wrist clock work
static squat + lean left pause & right pause
DOWN - 1/2 inch + 1/2 bear crawl BACK jog
windmills - 10x each small/med/large R+L arm
3x 5 sec HsHOLD + neg pause at 90
Skill Work
On Own - 12 min
press complex
3x3 strict
3x2x60 push
3x1x70 jerk
Coach Led - CLEAN as a group
[1] learn the "jump" position - empty bar vertical jumps 3x3 from mid- thigh explode!
[2] POSITION WORK: From Floor to Knee and pause: 3x1 THEN, From Knee to full extension 3x1 (feel the path - balanced) THEN, 3x1 From mid-thigh hang to clean Pull (explosive!) THEN, 3x1 from Mid-thigh to power clean (explosive and quick turnover)
[30 3x1 Power Clean (add load depending on skill)
WOD
FOR TIME
PUSH JERK
12-9-6-3*
K2E
6-12-18-24
ROW
250/200M
* add load each round
115/75
135/95
155/115
175/135
Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
10 PVC pass throughs + 10 PVC OHS
Skill Work
on own
Front Squat
3x3x50
3x3x60
3x3x70
Coach Led - as a group
[1] learn the ""jump"" position -3x5 verticle jumps
[2] From Hang: - 3 x 5 Snatch shrug pull (bar close - go verticle, not backwards with your shoulders)
[3] From Hang: - 1+1x3 Snatch shrug + power snatch (be quick, dont think!)
WOD
For Time: 20 min cap
15-12-9-6-3
HSPUs
5-4-3-2-1
Squat Cleans 185/130
5 Bar FACING Burpees over the bar after each round
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
Front Squat
after warm up
5x3 start at 60% and add
WOD
10 MIN. AMRAP:
5 Hang Power Clean (135/95)
10 Box Jump
15 HR Push Up
RX+ (165/115)
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)
Skill Work
Back Squat
after warm up
5x3 start at 60% and increase load each set
PARTNER WOD
15 minutes amrap
A1 250/200m
A2 5 box jumps(30/24)+10kb (53/35) + kb walking lunges down (53/35) + 1 rope climb
come back and tag to switch
WCG WARM UP
Bike 2 min
lite stretch/mobility - runners, pigeon, 5x uprights
static squat + lean left pause & right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
3x wall walk and hold 5sec
Skill Work
10 minutes on clock
1 Strict + 2 Push + 1 Jerk
add weight to max strict press
------------------------------------------
WOd warm up:
3x 3 clean pull + 3 hang power clean + 3 Front Squat
1. empty barbell or light weight
2. add weight
3. add weight
Metcon
40 K2E
10 Clean and Jerk 115/75
50 DUs
30 T2B
8 Clean and Jerk 135/95
50 DUs
20 Ring Rows
6 Clean and Jerk 155/115
50 DUs
10 Pull ups
4 Clean and Jerk 175/135
50 DUs
Singles x 2
RX+ add 20lbs ea rd
https://www.crossfit.com/essentials/the-clean-jerk
Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
10 PVC pass throughs + 10 PVC OHS
Skill Work
empty bar/Light weight
BTN snatch balance 1x 2"", 4"", 6"" full""
OHS 2x10
add weight
3x3 Snatch pulls from hang - FAST
3x1 Power Snatch from hang
Emphasizing body positioning and explosiveness
Keep the bar close
3x 1 Power Snatch from hang + 1OHS
3x Squat snatch from hang (stop thinking and trust your technique)
Metcon
For Time:
50 Hang Power Snatch (75/55)
40 OVS
30 Pull Ups
20 Burpee OTB
100 Double Under
RX+: 95/65 + C2B
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 left side shuffle down + 1/2 right shuffle
HSHold
Strength / Skill
OHS
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)
Metcon
6 Intervals
2 minutes on/1 minute off
Alternate between A & B
A) 2 MIN. AMRAP:
10/7 Cal Row
12 K2E
Max OHS(95/65)
B) 2 MIN. AMRAP:
7/5 cal bike
10 Box Jumps
Max Weighted sit ups
RX+ (135/95)
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Pistel Practice - 5x L + 5x R (coach to review modifications)
Skill Work
COACH LEAD SKILL - 3 parts:
1. Opposite grip K2E (focus on high knee kip - full arm extension and push down and away from bar)
2.8 Strict or jumping strict alternating pull up (5ea - as far as you can)
3.8 Rope Climb - alternating climbs (4ea)
PARTNER WOD
In teams of two
4 Rounds:
8 Wall Walk
16 Devil Press
24 Cal Row
36 DB Thrusters
50/35, 45/30, 40/25, 35/20
Warmup
bike 1 min
runner, butterfly, quad, 10x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
Skill Work
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90, 1rm (2 attempts)
WOD
12 MIN. AMRAP:
7/5 Cal Bike ALT 10/7 Row
12 KBS (53/35)
16 HR Push Up
20 Air Squat
RX+ 62/44, kb air squat
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
25 pushups
Skill Work
Bench Press - Close Grip
3rds x 12 - 50%, 60%, 70%
then,
3 rds
12 DUs
9 K2E
6 hRpu
Benchmark
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
Front Squat
3 rds of 5 reps
after a few sets a warm ups - rd1 moderate load and slightly increase load rd2&3
WOD
Partner METCON
In teams of two - SPLIT evenly anyway
For Time:
60/50 Cal Bike
then
40 - Thrusters / Pullups 95/65
30 - Thrusters / Pullups 115/75
20 - Thrusters / Pullups 135/95
10 - Wall Walk
RX+ 115/75, 135/95, 155/115
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Deadlift/BBJO
6 min emom
3 DL+ 3 Bar facing BBJO
start reasonabily light load staying engaged and in control
add load each rd building to a moderate
WOD
For Time
50 Wall Ball Shots (20/14 lb)
40 cal row
30 Dumbbell Snatches alt arm (50/35 lb)
20 Box Jump Overs (24/20 in)
15 HSPU (deficit)
Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
3rds x 5s, 10s, 15s HS HOLD
Skill Work
8 min emom
min 1-4
1 power clean = 1 front squat + 1 Jerk
min 5-8
1 squat clean + 1 jerk
WOD
Buy-in 300/250m row
3rft
3 MU - 6 CTB - 9PU
6 C&J
3 MU - 6 CTB - 9PU
Buy-out 15/12 Bike
rd 1 135/95
rd 2 155/115
rd 3 175/135
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
EMOM 10 - Deadlift - 30x5, 40x4, 50x3, 60x2, 70x2, 80x1, 85x1, 90x1, 95x1, Max x 1
WOD
FOR TIME:
9 Squat clean 155/105
12 bbjo
15 t2b
6 Squat clean 175/125
9 bbjo
12 t2b
3 Squat clean 195/145
6 bbjo
9 t2b
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right
10x uprights
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Skill Work
Bench press - establish 1rm
WOD
18 min
start with row then every 3 minutes alt bike /row
15 air squats to your WB
10 WB shots
10 WB sit ups shots
Warmup
Individual warm up - ride bike
Coach led Group Warm up:
Mobility Stretches
then, form 3 lines
alt lunges down - jog back
High Kicks down - jog back
Shuffle Left Down - jog back
Shuffle Right down - jog bag
Inch work - Bear Crawl - jog back
HOLIDAY WOD
2 person teams
20 movements of 20 reps ea - split however you like
1. Row/Bike
2. SDHP 95/65
2. Pull ups
3. Hang Cleans
4. HSPU
5. Front Squat
6. T2B
7. S2OH
8. Burpees
9. Thrusters
10. Sit ups
11. Row/Bike
12. Wall Ball dbl throw
13. Superman Arch ups
14. Man Makers
15. Squat Jumps
16. KB Swings
17. Box Jumps
18. KB Snatches
19. V-ups
20. Ball Slams
Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
10 min emom
Cleans
build to your 1 RM for this day
WOD
5rft
1 rope climb
3 clean 60%/70% of todays 1RM
6 t2b
9 ball slam
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, wrist mobility
static squat + lean left pause & lean right pause
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
Strength / Skill
Press Complex 8rds
1strict +1push+1jerk
add weight each rd until your wod weight or slightly beyond it and work with that weight
WOD
12 min AMRAP
15 Push-jerks (115/85)
30 Air Squats
60 Double-unders
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
5x3 back squat
5x2 btn snatch balance
5x1ovs
WOD
5 rounds
20 cal Row
10 OHS (115/75)
10 T2B
Warmup
15 minutes to:
Partners set up, warm up and practice movements
HOLIDAY Partner WOD
12 DAYS OF CHRISTMAS
Like the song... complete each exercise in ascending order then work back down adding one exercise per rd. i.e 1, then 2,1 then 3,2,1 etc..
2 person team - you go - I go
1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15
Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
every 90 seconds
Bear Complex
add weight each set
WOD
5 RFT
30 Wallballs (20/14)
20 Ball Slam
10 Box Jumps (24/20)
Warmup
Bike 1-2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees back
1/2 let side shuffle down + 1/2 right side shuffle back
special task:
3rds - bar hang hold (engage lats)+ strict pull up hold (as far as you can pull)+ 10 wall ball shots
Skill Work
Front Squat + Push Press
moderate weight
1+1, 2+2, 3+3, 4+4, 5+5
WOD
21-15-9 For Time
21 row
21 dbl thrusters 50/35
21 pull ups
15 row
15 dbl thrusters
15 pull ups
9 row
9 dbl thrusters
9 pull ups
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
EMOM 8 min
3 DL (build weight to a moderate heavy without breaking the set or dropping the bar)
1 negative handstand 90deg pause
WOD
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
Warmup
bike 1 min
runner, butterfly, quad, wrist mobility
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jump squats
DOWN -1/3 inch worm, 1/3 bear crawl, 1/3 inch worm BACK - high kicks
Banded monster walk 20 steps forward and 20 steps backwards
PARTNER WOD
teams of 3pl
5 rd ea for time (10rds total)
a1 row for max cal
a2 10 ball slam + 10 box jump + 10 kb swing
a3 rest
* when a2 completes set switch
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
8 MIN. EMOM:
Snatch High Pull + Hang Snatch
WOD
For Time:
10-9-8-7-6-5-4-3-2-1
Hang Squat Snatch (75/55)
1-2-3-4-5-6-7-8-9-10
T2B
RX+ (95/65)
Warmup
bike 1 min
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
EVERY 90 sec / 6 rds
10 Back squat (no rack)
Go as heavy as possible as long
as you can clean the bar.
Build the weight along the rounds
WOD
4 RFT:
10 Hang Power Cleans (115/75)
10 Front Squat
10 Push Press
rx+ (135/95)
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Push Press
5x50, 4x60, 3x70, 2x80, 1x90 +2x
WOD
12 MIN. AMRAP:
25 Wall Ball
20 Box Jump Over
15 HSPU
10 Deadlift (225/155)
RX+
(275/185)
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded monster walk 20 steps forward and 10 steps back
Skill Work
a: Back Squat - 4 x 3
b: BTN Snatch Balance - 4 x 2
c: OHS - 4 x 1
WOD
5 Rounds of:
15/12 Cal Bike
5 Snatch 115/75
15/12 Cal Row
5 OVS 115/75
Warmup
bike 1 min
runner, butterfly, uprights, wrist work
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
Banded left side walk 1/2 down + Banded Right side 1/2 down then, High knees back
Grab an empty Bar - pre-skill review:
3ground to knee
3pulls
3elbows high & outside
3 power cleans
3 front squat
3 squat clean
Strength / Skill
10 MIN. EMOM:
1 Power Clean + 1 Squat Clean
*add load as preferred - focus on technique
WOD
4 RFT:
50 Double Unders
12-9-6-3
Power Clean
Lateral Burpeee BJO
Pull up
115/75
135/95
155/115
175/135
Warmup
bike 12/10
runner, butterfly, quad, wrist
10 stationary alt lunges l+r=2
Air squat static + side to side lean
2x 10 air squats + 5 jumpsquats
Banded left side to side down and right side to side back
Prep Work
Set up and warm up each movement
PARTNER WOD
For Time:
100 Cal Row
80 Partner Wall Ball
60 Ball Slam (53/35)
40 T2B
20 Clusters (135/85)
40 T2B
60 Ball Slam
80 Partner Wall Ball
100Cal Bike
RX+
KB: (70/53)
Barbell: (165/115)
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Back Squat
4 sets x 5 reps
increase each set
WOD
For Time:
15-12-9-6-3
Deadlift (185/135)
Pull Up
Warmup
bike 15/12 cal
runner, butterfly, quad, 5x uprights
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work:
Bench
8x50, 6x60, 4x70, 2x80 +3x
Bulgarian Split Squats *
3x5 each leg
* add weight
WOD
Alt Bike and Row for 15 mins for Calories:
Every 3 Mins complete
9 Goblet Squats (53/35) + 12 KB Swings (53/35) + 15 Push-ups
(min 3,6,9,12)
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Strength:
10 min emom
1 Power Clean + 1 Hang Squat Clean
start light and biled each round.
Mechanics - Consistency - Intensity!
WOD
EMOM x 24 MINUTES
MIN 1 - 2-3 Front or Back Squats (Athlete Choice, Heavy*)
MIN 2 - 10/8 Cal Bike
MIN 3 - 2-3 Rope Climbs
MIN 4 - :45 Static Hold (Athlete Choice**)
*Bar for the Front Squat can come from the rack or the floor.
Options for Static Hold...
Hollow Hold
Superman Hold
Plank Hold
Wall-Sit
Bar Hang
weighted squat hold
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
2 Front Squat + 4 Back Squat
WOD
For Time
10 ea alt KB Snatch (53/35)
20 T2B
30 Overhead Squat (135/95)
20 T2B
10 ea alt KB Snatch
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
10 minute on the clock
3 Push Press + 2 Push Jerks + 1 Split Jerk
start lite - increase weight based on your complex
WOD
AMRAP 12 Minutes
15 HRPU
12 Thrusters 95/65lbs
9 Ball Slam
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Complete 4 Rope Climbs
After each climb, complete 10 Goblet Squats (choose your weight)
Rest as needed between efforts
WOD
Bike for 18 mins for Calories:
Every 3 Mins complete 12 Air Squats + 12 KB Swings (53/35) + 12 Sit Ups
(min 3,6,9,12)
RECORD TOTAL CALORIES
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
Bench Press
3x10 increase load
then
1x20 close grip decrease load
WOD
21-15-9
DBL Thrusters 50/35
Ring Rows
then,
50 Push Ups
Warmup
bike 1 min
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds
Skill Work
emom 8 partner
odd - 3x hang snatch - 75/45 (or lighter)
even - 3x ohs
athletes go at the same time but opposite movements
WOD
2pp Partner
For TIme
60 Toes to Bar
40 Power Snatch 95/65
20 Wall Walks
40 Overhead Squat 95/65
60 Kb Swings
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
15 min on clock
Shoulder Press Complex
Strict to max
Push to max
Jerk to max
WOD
EVERY 3:00 x 4 rds
9 Burpee Over Bar
12 Push Press (115/75)
15 Box Jump (24/20)
*Post slowest round
Warmup
bike 1 min
runner, butterfly, quad
10 stationary alt lunges, air squat static + side to side lean,
10 air squats + 5 squat jumps
1/3 inch worm+1/3 bear crawl+1/3 crab walk Down - high kicks back
Banded left side walk down + banded Right side to side back
Skill Work
Empty Barbell warm-up:
repeat 3rds
1.hang clean pull
2. hang clean pull & elbows high & outside
3. hang clean pull & elbows high & outside & strong turnover
EMOM 8 rds
1 Hang clean + 1 Power Clean
- build load
WOD
For Time:
36 Wall Balls
24 Ring Rows
9 Cleans 135/95
24 Wall Balls
18 Pull Ups
7 Cleans 155/115
12 Wall Balls
9 CTBs
5 Cleans 175/135
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Power Snatch
EMOM for 10 Minutes
WOD
AMRAP 10 Minutes
12 Power Snatch (75/55)
24 DU
12 KB Swing (53/35)
Cash Out:
100 weighted abs 25/15
Skill Work
Split Jerk (1x1)
12 mins of practice, work on footwork
WOD
AMRAP 12 Minutes
Climb the Ladder by 1/2 of:
1 Clean And Jerk 135/85lbs
2 Pull Ups
2 Clean and Jerks
4 Pull Ups
3/6, 4/8, 5/10, 6/12, etc.
min 3, 6, 9 stop and do 5 burpees
Warmup
bike 1 min easy 1 min faster pace
runner, butterfly, quad, wrist
10 stationary alt lunges, air squat static + side to side lean
10 air squats, then banded left side to side down and right side to side back
1/3 inch worm+1/3 bear crawl+1/3 crab walk
hsHold for 7sec, then 5 seconds then 3 seconds
Skill Work
A.Back Squat 3sets of 12reps @ 40% of 1rm back squat
B. BTN 3sets of 3reps of Snatch balance @ 50% of 1rm snatch
C. OV Squat 5sets of 1rep build to moderate load
PARTNER WOD
2 person partner wod for TIME
Split evenly and often:
100 cal bike (10cal ea)
100 Hang SDHP (10 ea) 95/65
1000m row (250m ea)
100 dbl wb throw (10 ea)
100 K2E (10 ea)
Warmup
Bike 2 min
stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Overhead + Posterior Chain Complex (% based on Strict Press)
6 Strict Press @ 50% + 5 Good Mornings
5 Strict Press @ 55% + 4 Good Mornings
4 Strict Press @ 60% + 3 Good Mornings
3 Strict Press @ 65% + 5 Straight Leg Dead Lifts
2 Strict Press @ 70% + 4 straight Leg Dead Lifts
Then 25 medball sit ups against the wall
Posterior Chain work uses same weight as Strict press
WOD
For Time: 15 min cap
3 - 6 - 9 - 12 - 9 - 6 - 3
TTBs
HSPUs
Dead Lifts 225/155"
Warmup
bike 1 min runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk, high kicks back, Banded monster walk down + banded side to side back
Skill Work
"A. Bench Press
5x50, 4x60, 3x70, 2x80, 1x90 +2
B. Bulgarian Split Squats - 3sets x 5reps ea leg (add load)
WOD
4RFT
30 Russian KB Swings (53/35)
20 HR Push-Ups
10 Box Jumps (24/20)
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
Front Squat
a. 6x3 build to 80%
b. 6x6 hrpu close grip
WOD
For Time:
9 Cleans 135/95
6 Burpees over the bar
18/15 Cal Bike
6 Cleans 155/105
6 Burpees over the bar
15/12 Cal Bike
3 Cleans 175/125
6 Burpees over the bar
12/9 Cal Bike
1 Cleans 195/145
6 Burpees over the bar
9/6 Cal Bike
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
EMPTY BARBELL:
3x hang pull, 3x hang pull + elbows high and outside, 3x high hang pull, elbows high and outside, strong turnover.
squat balance to 2"", 4"", 6"" past parallel
Strength / Skill
Snatch Complex: - 8min EMOM
Odd: 1 Power Snatch + 2 OHS; Drop the bar, then 1 Squat Snatch
Even: Rest and add weight
Start lite and build with control
WOD
Teams of 2
6 rds (each)
22 Wall Balls (20/14)
16 T2B
6 Squat Snatch (115/75)
* You Go, I Go *
Warmup
Bike 2 min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill/Stamina
HS Walk / HS Hold Practice:
Complete 4 rounds, 2 rds each - rest as needed after each round
250/200m row + 25’ HS Walk or 50' Bear Crawl
250/200m row + 7 second HS Hold, then, + 3 HS Neg
(Try Free Standing HS Holds first)
WOD
For Time:
21-15-9
Pull Ups
Box Jump Overs 24/10
directly into:
9-6-3
Deficit HSPU
Devil Presses 50/35
Warmup
Bike 2min
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
3rds
25' hswalk (bear crawl)
5 ghd back etc
3 strict pull ups
rest 30sec and repeat
WOD
Chip it down and up
50 Dus
40 Toes to Bar
30 Dead Lifts 225/155
20 Deficit Hspu
10 Bar facing BBJO
20 Hspu
30 Dead Lifts 225/155
40 K2E
50 Dus
Strength / Skill
10 min emom
Low Hang Clean + Jerk
partners alternate singles within the min
start light weight and increase to WOD weight or slightly beyond
PARTNER WOD
Teams of 2
1500/1200m Row
75 Syncro Push Ups
50 Power Clean and Jerks (135/95)
Warmup
Coach plans warm up based on skill/wod
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Strength / Skill
10 min EMOM
Three position power snatch (Moderate Single)
Start from the ground, then hang position, then high hang position. This is 1 rep
WOD
7 RFT
10 Alt KB Snatch 53/35
10 pull ups
10 KB Swing 53/35
1 Rope climb
Strength / Skill
Back Squat
5x3
OVS
5x1
WOD
For Time:
30 OVHS (95/65)
30 K2E
30 Bike or 600/450 Row
30 Box Jump
30 Bike or 600/450 Row
30 K2E
30 OVHS (95/65)
25 min Time Cap
Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Strength / Skill
5rds
3 front squat + 1 strict press
add load ea rd
WOD
3RFT
250/200 row
25 wb
250/200 row
25 kb swing
Strength / Skill
Back Squat (5x10)
moderate weight
WOD
10 SDHP 95/65
20 Pull Ups
30 Push Ups
40 burpee bar jump over
30 Push Ups
20 Pull Ups
10 SDHP
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Strength/ Skill
Squat Clean and Jerk (Heavy Single)
12 mins to work up to a heavy 1 rep
WOD
(AMRAP - Rounds and Reps)
12 min Amrap
15/12 Row
12 Front Squats (95/65)
9 HSPU
Strength / Skill
bench press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
14min amrap
5 hspu
10 wb
15/12 Row
20 weighted sit-ups
Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 2
Coach plans warm up based on skill/wod
Strength / Skill
Deadlift
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Shoulder Press
6rds 40x5, 50x4, 60x3, 70x2, 80x1 x3
Metcon
15 min Amrap
15/12 Cal. Bike
50 DUs
15 KB Swings (53/35)
Warmup
lite stretch/mobility - runners, quads, static squat + lean left & right,
alt lunges down + high kicks back
1/3 inch, 1/3 bear, 1/3 crab + high knees
1/2 let side shuffle _ 1/2 right side shuffle
Skill Work
jerk work
7x1
increasing load
Warm up empty barbell
RD1:
5x hang high pull
5x hang pull + clean
RD2: 30-40%
5x hang high pull
5x hang pull + clean
WOD
1 Rope Climb
3 C&J
5 ring dips
7 Wall Balls
rd1 135/85
rd2 145/95
rd3 155/105
rd4 165/115
rd5 175/125
CrossFit OPEN
OPEN 20.1
15 Min Timecap
10 rounds for time of:
8 ground-to-overheads
10 bar-facing burpees
95/65 rx see scorecard for scaled and master,ooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooooo
Read the scorecard for full event details.
Post time to comments, and/or submit your score as part of the 2020 Reebok CrossFit Games Open.
Strength / Skill
Snatch 10min emom
1-3 3x 55-65%
4-6 2x 65-75%
7-10 1x 80%+
WOD
15 min amrap
12/10 Row
9 Bench Press 155/95
6 Devil Press
3 Burpees
Warmup
CROSSFIT OPEN ANNOUNCEMENT WEEK 1 8pm
Coach plans warm up based on skill/wod
Skill/Stamina
8min EMOM:
Odd: 1 Rope Climbs
Even: 20-40 DUs, depending on your skill level (or 30 seconds of DU practice - singles if you must)
WOD
6 RFT
30 DUs
5 box jump
10 kb swing
15 ball slam
Warmup
Coach plans warm up based on skill/wod
Skill/Stamina
barbell movement warm up
1 Bear complex increasing weight each round
WOD
2 person partner - split everything evenly and must rest while partner is working.
R/B/R [200 Run, 12/10 Bike or 250/200 Row]
24 Dead-lift 225/155
R/B/R
20 Hang Clean 155/105
R/B/R
16 S2OH 175/125
Then,
5 rounds of reverse Cindy each (chase each other)
15 air squat
10 push up
5 pull ups
Warmup
Coach plans warm up based on skill/wod
Skill Work
10 min EMOM
Power Clean
min1-3: 3 x 50%,55%,60%
min 4-6: 2 x 65%,70%,75%
min 7-10 1 x 80%, 85%, 90%
WOD
Buy In: 60 Wall Balls 20/14
Directly into:
5 RFT:
9 CTBs
6 Power Cleans 155/105
3 Burpee Bar Jump Over
Cash Out: 60 DUs
Warmup
bike 1 min
runner, butterfly, quad, 10 stationary alt lunges, air squat static + side to side lean, 10 air squats, 1/3 inch worm+1/3 bear crawl+1/3 crab walk
3x 7sec hsHold+ hs Negative repeat
Skill/Stamina
HS Walk / HSPU / HS Hold Practice:
Complete 4 rounds, with a 1 min rest after each round:
Choose an option, or combine 2 options:
200m run + 50’ HS Walk
200m run + 3-5 Strict HSPUs
200m run + 3-5 Deficit HSPUs
200m run + 7 second HS Hold, rest 10 seconds, + 5 second HS Hold
(Try Free Standing HS Holds first)
* if rain than 1mn bike or row
WOD
5 RFT
6 HSPUs
9 Dead Lifts 225/155
12 Bike alt Row 250/200
15 weighted sit ups 45/25
Warmup
Coach plans warm up based on skill/wod
Skill/Stamina
Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + Hang Squat Snatch
Put the bar down
Directly into:
Power Snatch
-Increase Weight each round
WOD
5 RFT:
12/9 Cal Bike
6 Power Snatch 135/95
3 Bar MUs
Warmup
bike 12/10
hami stretch, quad stretch, butterfly, uprights, wrtist mobility
4 rds 5 airsquats, 1hshold+1hspuStrict+ 1 hspyKip
Strength / Skill
20 minutes to set up, complete and break down
7 x 1+1
push press + split jerk
(start very lite and add weight each rd)
then,
7x1
(start very lite and add weight each rd)
WOD
15 min AMRAP
1 rope climb
3 ohs 115/85
6 hspu
12/9 cal row
Warmup
bike 2 min
runners stretch, 10 uprights, wrist mobility, alt lunges, high kicks, side to side stationary, side run down, other side run back
row to find drag 125
Skill/Stamina
4 rounds
3 minutes to complete
row 250/200
20/15 hrpu
WOD
row 1000/800
20/15 bench 155/95
row 750/600
20/15 dead lift 225/155
row 500/400
20/15 bench 155/95
20/15 deadlift 225/155
row 250/200
20/15 bench 155/95
20/15 deadlift 225/155
Skill/Stamina
Complete as quickly as possible:
4 rounds:
2 pp partner split
10 HSPUs - split
20 nsquats - split
200m run - together
Wear a weighted vest if you have one
Rest 1 min after each round
PARTNER WOD
For Time:
2PP Partner - split evenly
40 Cal Bike
40 Thrusters 95/65
40 Ring Row
40 Burpees over the bar
30 Cal Bike
30 Thrusters 95/65
30 Pull Up
30 Burpees over the bar
20 Cal Bike
20 Thrusters 95/65
20 CTB Pull ups
20 Burpees over the bar
Skill/Stamina
6 min EMOM:
Min 1: 20 Ring Rows
Min 2: 1 Power Clean + 2 Squat Cleans (warm up weight) (add Weight)
Min 3: 3 Strict Pull Ups + 6 K2E
Min 4: 1 Power Clean + 1 Squat Cleans (add weight)
Min 5: 3 Strict Pull Ups + 6 K2E
Min 6: 3 power clean your wod weight
WOD
5 RFT
12 T2B
9 Box Jumps 24/20
6 Power Clean Cleans 155/105
3 Lateral Burpee BJO
Strength / Skill
Oly/Skill Work - Every 2 mins x 6:
Snatch Complex:
Snatch Pull + Hang Power Snatch + OHS
Put the bar down
Directly into:
Snatch Pull + Hang Squat Snatch
-Increase Weight each round
Metcon
4 min AMRAP:
27/19 Cal Row
21 KB Swing
15 Snatch 95/65
rest 3 mins
4 min AMRAP:
21/14 Cal Row
15 KB Swing
9 Snatch 115/75
rest 3 mins
4 min AMRAP:
15/10 Cal Row
9 KB Swing
3 Snatch 135/95
Scored rounds + reps, each AMRAP scored individually
Warmup
bike 12/10
runner stretch, butterfly, quad stretch
10 air squats + 5 jump squats
200m roun
10 air squats + 5 jump squats
Strength / Skill
a. front squat
3x3 @ 40,50,60
3x1 @ 70,80,90
b. jog 200m
c. 6 one arm db press (r+L=1)
WOD
3RFT
15 deadlift 225/155
run200
12 front squat 185/115
run 200
9 thruster 135/95
run200
6 c&j 115/75
run200
PARTNER WOD
2 person partner
80 cal ROW
70 wb
60 pull ups
60 BIKE
50 k2e
40 burpees
40 cal ROW
30 t2b
20 box jump 30/24
20 Cal Bike
10 wall walk
Split evenly
Warmup
bike 12/10
runners stretch + 10 uprights + wrist mobility
down - 5air squats + broad jump x 4
back - high kicks
down - inch worm 1/2 down + hswalk/bear crawl 1/2 down
back -high knees
DUs- 4rds of 20 seconds work + 10 seconds of rest
Strength / Skill
10min emom
rd1-rd 5 =5x med ball clean to wb shot + 1 strict press (increase weight each round)
rd6-rd10 = 1x s2oh (continue to add weight)
Metcon
5 RFT
1 rope climb
3 squat cleans
6 hspu
9 kb swings 53/35
12 weighted sit-ups 45/25
rd1 115/75
rd2 125/85
rd3 135/95
rd4 145/105
rd5 155/115
Skill Work
Front Squat
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1
Push Press
40X5, 50x4, 60x3, 70x2, 80x1, 85x1, 90x1
Strength / Skill
21-15-9
Wall Balls 20/14
Ring Rows
rest 2 min
15-12-9
Thrusters 135/95
Pull-ups
Warmup
Bike 12/10
runners stretch + butterfly
10 uprights + wrist stretch
10 air squats + 5 squat squats
alt lunges down + high kicks back
inch work 1/2 down + bear crawl 1/2 down + high knees back
10 air squats + 5 squat jumps
Strength / Skill
a little arm prep..
single arm db curls 21s- [25/15, 20/10]
7 1/2 curl from bottom up
7 1/2 curls from top down
7 full curls from bottom up
banded tricep pull downs - 2 hands @ 21 reps
PARTNER WOD
2 person partner chipper
for time
3 rft
30 row
30 kb swing
30 single arm db snatch
30 ball slam
30 box jumps
30 burpees
very 4 minutes 3 synchronized wall walks
Strength / Skill
Every 2 mins x 6:
Clean Complex:
3 Dead Lift + 2 Hang Power Clean + 1 Hang Squat Clean + 1 Jerk (Push or Split)
-Increase Weight each round
WOD
For time: 20 min cap
3 Rounds:
20 Pull Ups
20 Wall Balls 20/14
Then directly into:
21 TTBs
9 Clean and Jerks 135/95
15 TTBs
6 Clean and Jerks 155/115
9 TTBs
3 Clean and Jerks 185/135
Warmup
bike 12/10 cal
runners stretch + butterfly
wrist mobility + 5 uprights
alt lunges down + high kicks back
duck walk down broad jumps back
row 12/10 calories
Skill/Progression
4 rounds:
7 Wall Ball Shot + 5 Front Squat + 3 Push Press
wb - choice weight
barbell - rd 1 @50% of 1rm PP then increase load each rd
Rest 1 min after each round (if partnering up then A1 goes A2 rest and switch)
WOD
For Time:
30 Cal Row
5 Thrusters 115/75
15 Box Jumps 24/20
10 Thrusters 115/75
10 Box Jump Overs 24/20
15 Thrusters 115/75
5 Burpee Box Jump Overs 24/20
30 Cal Row
Post Wod Stretch
10 laying on back bent knee side to side
5 uprights + 5 roadkill uprig
Warmup
Coaches choice Warm up / Post Wod Cool Down
Strength / Skill
2 person
4rds ea.
max strict hspu
switch
4rds
max strict pull up
switch
PARTNER WOD
Chipper - 2person split evenly
60 Cal Bike
60 Box jumps (24/20)
60 Ring rows
60 Kettleball Swings (53/36)
60 Ball Slams
60 Knees to Elbows
60 Push Press (95/65)
60 weighted Sit ups (45/25)
60 Wallballs (20/14)
60 Cal Row
every 3 minutes alternating synchronized burpees (5) / wall walks (3)
Warmup
Coaches choice Warm up and Post Wod Cool Down
Strength / Skill
3 rounds of:
7 Front Squats +
13 Back Squats
rd1 45%
rd2 55%
rd3 65%
Same weight - go immediately from front squat to back squat
WOD
For Time:
2 rounds of:
11 Power Cleans 155/105
22 Wall Balls 20/14
—Then directly into…
2 rounds of:
9 Shoulder to Overhead 155/105
18 Wall Balls 20/14
—Then directly into…
2 rounds of:
7 Squat Cleans 155/105
70 DUs
Skill Work
deadlift
2x8@40%
2x6@50%
2x4@70%
Benchmark
1,000 METER ROW
1,000 meter row for time
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
3min transition
Warmup
"bike 12/10
runners stretch
alt lunges down + high kicks back
alt side lunges down + high knees back
row 400/300m
10 air squats + 10 squat jumps
10 air split jerk
Strength / Skill
1 STRICT PRESS + 1 JERK
10 min emom
1 Strict Press + 1 Jerk
start light and increase load each min
WOD
C&J _ HSPU - WB - RUN
15 min amrap
5 C&J
10 hspu
15 wb
200m run
Cool Down
POST WOD STRETCH
"Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg
Warmup
bike 12/10
wrist mobility
runners stretch - pule
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights + 10 air squats + 10 jump squats
Strength / Skill
a. Front Squat
5x40%
3x 50%
1x ^0%, 70%, 80%
(min wod weight)
b. Strict Press
work to 1rm then,
Push Press 3x3
(wod weight)
WOD
5 RFT
15-12-9-6-3
Thrusters
Pull Ups
rd1 75/45
rd2 95/65
rd3 115/85
rd4 135/105
rd5 155/125
Cool Down
Static Stretch
10 uprights 2 sec pause
figure four 30 sec ea. leg
Warmup
"bike on own 1w/10
partner row 2rds 8/6 cal ea.
a. air squats
b. jogs around pillers
switch
a. uprights
b. jogs
switch
together - alt lunges down + high kicks back
wrist mobility
Skill/Progression
"partner gymnastics
team up and alternate movements
14 min - 6min ea - 2min transition
a. handstand hold
b. rope climb
"Partner Chipper 2ppl
split evenly - 1 athlete at a time
100 cal row
80 k2e
60 s2oh 95/65
40 hspu
20 burpee bar jump over
10 rope climb
Cool Down
uprights
figure four
Warmup
"bike 12/10
wrist mobility
alt lunges down + high kicks back
bear brawl down + high knees back
10x uprights"
Strength / Skill
"a. Bench
10x40%
5x50%
4x60%
3x70%
2x80%
1x90% +2
b. 3rds x 10 med ball clean"
WOD
"12- 9 - 6
power clean 70%
bar faceing burpee
200m run
15-12-9
bench press 70%
Row
Warmup
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
burgener warm up
3x - pvc, empty bar, lite bar
Strength / Skill
"emom 8 min
alternate
rd 1-rd4 (60%-70%)
1 halting snatch (pause 2 seconds at knees)
1 power snatch
rd 5-rd8 1 power snatch
add load each min
WOD
"12 min amrap
16 kb swing
8 t2b
4 squat snatch 115/85
Warmup
"bike 12/10 cal
stretch - runners, pigeon, upright, wrist
5 ghd, 10 scap pull
bear crawl to wall then, hshold
Strength / Skill
"tabata 20/20
4rds each
max strict hspu
max strict pull-ups
WOD
"3rft
24/21 cal row
18 power cleans
12 burpee box jump over 24""/20""
rd1 135/95
rd2 115/80
rd3 95/65
Warmup
bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
bear crawl down - high knees back
Strength / Skill
partner alternate jump rope
10,20,30,40,50,40,30,20,10
PARTNER WOD
3 - 8 min amraps
a.10 row
b.15 wb
c. rest
a. 5 snatch
b. 9/7 bike
c. rest
a.7 DL
b.7 hspu
c. rest
Warm up
"bike 12/10
static stretch:
quad, runner, road kill,
up rights, wrist
dynamic stretch:
alt lunges down - high kicks back
crab walk down - high knees back
Strength / Skill
"bench press / push up
ladder down
10-1 hrpu
10-1 bench press (start at 50% and slowly add load)
WOD
500m row
ladder down
10-1 pull up
10-1 dips
500m row
Warmup
bike
stretch - runners, quad, wrist
25 air squats
alt lunges down - high kneels
alt side lunges down - high knee
Strength / Skill
5rds
3x press
3x front squat
3x back squat
warm up - with empty barbell (5x rdl, 5x muscle clean, 5x front squat, 5x press, 5x back squat)
skill - start with approx of s2oh 3rm amd add wirght each rd. weight stays the same for all movements
Metcon
"Metcon for time
Bear Complex115/85
200m run
Bear Complex 135/105
200m run
Bear Complex 155/125
200m run
Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back, bear crawl down - in/out gate back
Strength / Skill
15/15 tabatas
3x bar hang
3x kip
3x k2e
3x t2b
3x hshold
3x strict hspu
3x kip hspu
3x defecit hspu
WOD
7 rounds
7 t2b
7 ball slam
7 wall ball
7 Hsdhp
Warmup
bike 2 min
static stretch: runners, quad, figure four, 10 up rights, wrist
Dynamic Stretching: alt lunges down - high kicks back, alt side to side lunges down - high knee tucks back,
3x hs hold
Strength / Skill
S2oh work
a. Strict press
singles to 1rm
a1. body weight split jerk 3x
b. push press
singles to 1rm
b1. body weight split jerk 3x
c. jerk
singles to 1 rm
WOD
run 400m
12 s2oh 115/75
15 t2b
run 400m
9 s2oh 135/95
12 t2b
run 400m
6 s2oh 155/115
9 t2b
run 400m
3 s2oh 175/135
6 t2b
Warmup
"bike
stretch - runners, quad, figure four, 10 up rights, wrist
jog 400m
3x5 kips
Strength / Skill
"5 rds
a. front squat 10x 50% and ea rd increase
a1.db press 5ea arm
a2. wb shots 10x
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
5 MINUTE TRANSITION
row
500,400,300,200,100
hspu
5,6,7,8,,9,
Warmup
"bike 2min
forward fold
quad stretch
pigeon hold
30 air squats
jog around
30 push ups"
Strength / Skill
"Press
strict + push + jerk
giant set - increase weight each set.
WOD
"3pp teams -
a1 - row for calories - record total calories
a2. rest
a3. 25 DUs + straight arm kb lunges down 20 russian kb swings run back and tag
Warmup
bike 2min
runners hold
forward fold
pigeon hold
200m jog
couch quad stretch
alt lunges down - burpee broad jump back
alternate side lunges - burpee broad jump back
Strength / Skill
tabata this...
40/20 - alternating
90deg Neg-Hold
ring rows
40/20 - alternating
kip / k2e
kip / t2b
kip / pull-up
kip / ctb
WCG BENCHMARK 1
3 rds:
1min each
max push-up
max box jump
max burpees
rest
record each movement and total each round
Cash Out
tabata 40/20 Alternating
max Weighted BTN extensions
max Weighted Sit-ups
Warmup
2min Bike runner stretch forward fold pigeon stretch butterfly jog 400 alt lunges down - high kicks back wrist clock mobility 3rds of 10 modified push-ups (elbows back and tight) + bear crawl to wall + hshold
Strength / Skill
Bench Press (deduct 10% off PR to calculate %)
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax (2x)
then,
db shouldler press + HS negative pause at 90deg
3rds x 5 reps
WOD
16min time cap amrap
30 hrpu
10 bench 135/95
25/21 Row
20 hspu
10 press 155/115
25/21 Row
Warmup
bike
forward fold
pigion hold
alt lungers down - jog back
alternate side lunges - jog back
Strength / Skill
10 min emom
deadlift
1-3 3x
4-6 2x
7-10 1x
WOD
15 min amrap
10 s2oh 115/75
15 ball slam 40/30
20 wall ball 20/14
25 row
Warmup
2 min bike
runner stretch
forward fold
10 air squats + 5 jump squats
200m jog
wrist mobility
10 modified pushups + 10 sec hshold
2 sets of single arm db press 10 ea (very light weight)
Strength / Skill
clean + S2oh 6 min emom
singes each round building to wod weight or slightly heavier
Metcon
4 rft
3 power cleans
5 bar facing bbjo
7 t2b
200m run
rd 1 115/75
rd 2 135/95
rd3 155/105
rd4 175/125
Warmup
2min Bike
runner stretch
forward fold
pigion stretch
butterfly
jog 400
alt lunges down - high kicks back
10 modified pushups + hshold
Strength / Skill
partner bench
warm up
2 sets 50x10
5 sets of 3 keep increasing load
PARTNER WOD
3rds:
30 cal row
30 kb swing
30 push ups
2rds:
20 cal row
20 dips
20 hspu
1rd:
100 DUs
10 walk walk
Warmup
bike 2 min
runner stretch
wrist mobility
10 close grip push ups
bear crawl down - high kicks back
alt lunges down- high kicks down open
Strength / Skill
Sn Grip Back squat
6min emom 10x50, 3x60, 2x70, 1x80, 1x90, 1x-today max
OHS
6 min emom 3x50, 2x60, 1x70, 1x80, 1x90, 1x max
Metcon
9 OHS 95/65
21 t2b
50 DUs
15 OHS 95/65
15 t2b
50 DUs
21 OHS 95/65
9 t2b
50 DUs
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold
Skill Work
"3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl
rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl
rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
WOD
"2pp Partner Chipper
every 3 min 2 wall walk each
3RFT
50 burpee box jump over
50 k2e
50 wall ball
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks no load
Strength / Skill
Snatch
coach led warm-up
10 emom
1 power + 1 hang
increase load each round
WOD
3rds
3 strict pullups
6 strict push ups
9 kb swing 53/35
12 air squats
15 sit ups
then,
3rds
1 min bike or row
3 power cleans + 3 front squats + 3 push jerk
1 min bike or row
3 hang snatch + 3 back squat + 3 power snatch
115/75
Warmup
bike 2 min
runner stretch
wrist mobility
high kicks down
open / close gate back
3rds:
5 air squat with 2 second hold at bottom
5 push ups with elbows close and back
Just because...
Roxanne then Sally
Dan's fault!
Birthday WOD
Danny Boy
Chipper 63
60 row
60 wb
60 push up
3 rope climb
Warmup
"bike 2 min
runners stretch
wrist mobility
inch worm down - jog back
bear crawl down - jog back
bear crawl down - jog back
hshold / scap hold
100 DUs/150 singles
Skill Work
"tabata
4rds 20/10 hspu (strict or kip or hold)
4rds 20/10 kip
WOD
"Partner
Rowing toward 10 min and total calories (split time evenly)
5 Rds 12 DL-9HC-6S2OH 135/95
100 interlocking WB sit-ups 20/14
Warmup
"2 min bike, row or run
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
wrist stretch
3rds
5 push up with elbow close and back
hand stand hold same hand position
5 split jerks body weight
Strength / Skill
5mi emom Pausing Split Jerk 5 sets of 2
50%, 60%, 65% x3
2 second pause in dip and catch
C&J 5min emom increasing load from prior
2 min transition
Front Squat from rack 5 emom building in load
WOD
21-15-9 for time
KB swing (no tea cup! bottom of kb to sky) 53/35
Box Jump Overs 24/20
Front Squats 135/95
Warmup
bike 2 min
wrist mobility
10 modified srict push ups
alt lunges down - high kcicks back
ape walk down - open/close gate back
empty bar pre-wod warm-up:
muscle cleans
hang cleans
front squat
hsc
Strength / Skill
CLEANS
10 emom
1-3 3 hpc,
4-6 2 hsc
7-10 sc
increase load each rd
WOD
5min amrap
10 db snatch 50/35
10 t2b/pull up
1min transition
5 min amrap
10 dl 225/155
10 strict push up
1 min transition
5 min amrap
20 du (50s)
20 sit ups
Warmup
row 2 min intervals
runners stretch
alt lunges down - high kicks back
alt side lunges down - open/close gate back
duck walk down - butt kicks back
Strength / Skill
DL
10 rds
1-3 3x
4-6 2x
7-10 1x
3x 10 GHD
back mobility - laying side to side, cobra to child pose
WOD
"4RFT
21/18 cal ROW
15 dips
9 SDHP 95/65
Warmup
Row 2 minutes
wrist mobility
runners stretch
forward fold
3rds - 10 air squats 20 jump singles
Strength / Skill
5 x3 alternating
Front Squat - increased load each round to a moderate heavy
Strict HS
WOD
FOR TIME
12 Thrusters 95
20 DUs
9 Thrusters 115
30 DUs
6 Thrusters 135
40 DUs
3 Thrusters 155
50 DUs
Skill Work
ohs
Benchmark
KAREN
For Time:
150 Wallball shots (rx 20/14, sc 14/10)
1,000 METER ROW
1,000 meter row for time
Warmup
"Bike 2 min
runners stretch
wrist mobility
3rds
5 modified push ups
hshold
bear crawl down and back
Skill Work
"5 rds of skill work
5 close grip push up
5 clean grip bench press (build to your wod weight)
WOD
"4RFT
25 weighted sit-ups 45/25
20 k2e
15 Bench Press 115/75
10 Hspu
Strength / Skill
"Snatch -10min emom
rd1-3= 1x hang snatch+ 1x power snatch
rd 4-5= 2x hang snatch
rd 6-10 1xsnatch"
WOD
"50 DUs
5 rds of cindy
40 DUs
4 rds of cindy
30 DUs
3 rds of cindy
20 DUs
2 rds of cindy
10 DUs
1 rds of cindy"
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching:
a. alt lunges - jog back
b. alt side lunges - jog back
bear crawl - jog back
Skill/Progression
3 rounds
rd1
10 kip (hollow and arch)
10 sec hshold
25 foot hand stand walk or 50' bear crawl
rd2
10 k2e
10 strict hspu or kip or hrpu
25 foot hand stand walk or 50' bear crawl
rd3
10 pull-up
10 kip hspu or hrpu
25 foot hand stand walk or 50' bear crawl
PARTNER WOD
2pp partner
2RFT
60 k2e
60 wall ball
50 pull-up
50 ball slam
40 box jump
40 burpees
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. bent quad stretch
Dynamic stretching:
a.stationary alt lunges
b.stationary alt side lunges
Strength / Skill
Bergner Warm up and Skill Transfer
1 rd with PVC
1rd with empty bat
2rds with adding load
Then
OHS - goal 1 rm
WOD
For Time:
Ladder - 95/65
10-1 Hang Snatch
1-10 ohs
1 min transition
Ladder down
10-1 cal bike + hspu
Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
"3x10 GHD
3x10 Bulgarian Split Squat
3x10 Back squats [build to 70% 3x5]"
WOD
"5 RFT
10 db back squats 50/35
10 db press 50/35
25 DUs"
Warmup
Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
empty bar
5 jefferson
5 rdl
5dl
Strength / Skill
DL
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
10rft
10 alt db snatch 50/35
5 box jumps 30/24
1 rope climb
Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d.
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - sprint back
Warmup
"2pp teams suicide race
10 min amrap
WOD
"2pp Partner Chipper
every 3 min 2 wall walks each
50 burpee box jump over
50 DL 185/125
50 bur pee no jump full extension
50 Power Clean 155/105
50 cal row
50 S2OH 135/85
Warmup
Bike 2 min
Static Stretching:
a. foward fold
b. runners stretch
c. wrist clock
Dynamic Stretching:
25 air squats
alt front lunges
alt side lunges
WcG Benchmark
Back Squat
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
WOD
5RFT
3 OHS 135/95
6 HSPU
9 Bench Press 135/95
12 Ring Dips
Warmup
"Bike 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
d. 15 modify push ups
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
WcG Benchmark
"Bench Press
10x40
5x50
4x60
3x70
2x80
1x90
1xmax
1xmax
find your 1rm legit
Metcon
"buy-in 20 burpees
4 RFT
07 sdhp 95/65
14 bar jump over
21 k2E 53/35
28 DUs
Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. ape walk - butt kicks
Strength / Skill
CLEANS
Coach Lead - Bar only
10 min emom
rd 1-5 3x
rd 6-10 1x
increase load
WOD
20 walking planks
30 dlkb
40 crunches
15 hspu
25 russian kb
35 v-sit-ups
10 deficit hspu
20 american kb
30 weighted sit ups
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. wrist clock mobility
3rds
5 modified push ups
10 sec hshold
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. 3rds of 10 scap pull
Strength / Skill
EMOM x 8
rd 1-4
1 Power Snatch + 1 Hang Snatch
rds 5-8
1 snatch
Building to a Heavy
WOD
Buy-in 30/25 Calorie Row
3 Rounds:
50 DUs
20 DL 135/105)
50 DUs
15 Hang Power Snatches (135/95)
50 DUs
15 Overhead Squats (135/95)
Warmup
bike 2min
Partner A performs static while partner b performs dynamic:
a. runners stretch
b. alt lunges down + job back
a. forward fold
b. alt side lunges down + jog back
a. wrist clock work
b. Bear Crawl down + jog back
Strength / Skill
ladder
10-1 front squat
1-10 press
75/45
lighter than wod weight
WOD
3pp partners
16min amrap
a1. bike 15/12 pacer
a2. max thrusters 95/65
a3. oh weighted plate hold
Warmup
bike 2min
stretching:
a. alt runners stretch
b. 3x forward fold
c. butterfly stretch
d. wrist clock mobility
e. 3rds of 5 pushup + hshold 10sec + 5 air squat pause
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - open/close gate
Skill Work
Gymnastic movements review
coach led: tabata 20/10
5rds hollow/arch up wPVC
5x kip
5rds pull-up/ctb
5rds k2e/t2b
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Warmup
Row FISH GAME 2 min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
Skill Work
Coach Led Rowing clinic
WOD
For Time:
200m Row
10 Power clean 135/105
400m Row
8 Power clean 155/125
600m Row
6 Power clean 175/145
800m Row
4 Power clean 195/165
1000m Row
2 Power clean 215/185
Warmup
bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. wrist clock mobility
e 3x hshold 5 modify pu
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. duck walk - burpee broad jump
Skill Work
10 min amrap
12/10 cal bike
25' hs walk / 50' bear crawl
1 rope climb
WOD
for time
25-20-15-10-5:
Bar Jump Overs (24?/20?)
Wallballs (20/14)
Directly Into…
5-10-15-20-25:
s2oh (135/105)
Toes to Bar
Warmup
"bike 2min
Partner A performs static while parter b perfoms dynamic:
a. runners stretch
b. alt lunges down + job back
a. forward fold
b. alt side lunges down + jog back
a. wrist clock work
b. Bear Crawl down + jog back
Skill Work
Tabata 20/10
9rds
kip
k2e
t2b
1 min transition
9rds
hshold
strict hspu
kip hspu
WOD
For time - 2ppl
spilt evenly
50 wb
40 kb
30 bike
20 burpees
10 wall walk
20 burpees
30 row
40 kb
50 wb
Warmup
"bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Skill Work
"Back Squat
5x50, 4x55, 3x60, 2x65, 1x70, 1x75, 1x80, 1x85, 1x90, 1x90
WOD
Wod Prep - Coach Led
Bergener Warm up + Skill Transfer
1x PVC, 1x Empty Bar, 1x Weighted Bar
WOD
5RFT 165/115
3 PSn
50 DUs
Warmup
self warm-up
bike 2min
Static stretching:
a. runners stretch
b. forward fold
c. wrist clock mobility
Dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
group warm up at ten min after class time
grab a medicine ball
Strength / Skill
coach led skill progression
8 min emom
squat clean
min 1 50% x3
min 2 55% x3
min 3 60% x2
min 4 65% x2
min 5-8 70% x1
WOD
for time
plan to finish within 10-12 min
30-24-18-12-06 - MBC 20/14
15-12-09-06-03 - Push Jerk (155/105)
Warmup
"bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90, 1xmax +4x
WOD
30 box dips
30 push ups
30 ring rows
20 box dips
20 hspu
20 pull-up
10 box dips
10 deficet hspu (45/25)
10 ctb
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold 3x
c. cobra to child pose 5x
d. wrist clock mobility
3rds
5 modified push ups
10 sec hshold
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength: a. strict press + push press + push jerk [keep building to max for each lift]
WOD
AMRAP 12:
1 Push Presses (135/95)
2 Toes to Bar
3 Wall Ball (20/14)
…
add 1ea. until finish
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. bound angle (butterrfly)
e. 5 modified push-ups to a cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ
Skill:
3rds
3 pull kip + 2 pull up
5 kip hspu
25' hs walk (bear crawl)
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
d. butterrfly
e. 5x modified push-up to cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 5 kips
Strength / Skill
10 min
a. 3x3 FSQ
b. 3x3 BSQ
3rds 1+1
c1. btn sn grip press
c2. btn sn balance
WOD
3rds:
10 back squats
20 wall ball
2rds:
10 OHS
20 hspu
1rd:
10 BTN Thrusters
20 Pull Ups
135/95
Warmup
bike or bike 2min
stretching:
a. runners stretch
b. 3x forward fold
c. 5x butterfly stretch
d. 5x pushup to cobra to child pose
e. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. crab walk - burpee broad jump
Strength / Skill
ladder 1-10
Bench Press 70%
ladder 10-1
Deadlift 70%
WOD
For Time
60/50 bike
125 DUs (175 singles)
2000m row
150 DUs (200 singles)
60/50 bike
Warmup
bike 2min
stretching:
a. runners stretch
b. forward fold
c. Seated back twist
d. bound angle (butterrfly)
e. cobra to child pose
f. wrist clock mobility
dynamic stretching/mobility:
a. alt lunges - high kicks
b. alt side lunges - high knees
c. bear crawl - 3rds of 10 scap pulls
Strength / Skill
Strength:
10 min
a. 3x3 FSQ
b. 3x3 BSQ
Gymnastics:
10 min amrap
2rds of strict cindy
50' hand stand walk
WOD
3RFT
10 CTB Pull-ups
10 Front Squats 155/115
10 Bar Facing Burpees
Warmup
"row 500/400
wrist clock mobility
bear crawl down - kicks back
alt lunges down - high knees back
crab walk down - side lunges back
Skill Work
"coach led:
burgener warm up
snatch pull
- high hang, mid, low, floor
8 min emom
- hang snatch + snatch
WOD
"10 min amrap
10 kb swings
10 alt kb snatches
10 alt t2b+c2b
Warmup
"ROW 500/400
10 air squat
bear crawl down - high knivk
duck walk down - high knees
mobility wrist clock work"
Strength / Skill
"20 minutes
OH squat
slowly build to 1rm"
EMOM
"21-15-9
Back Squat 135/95
Dips
Row
Warmup
Coaches
Chipper
1231 - 12 movements 31x ea.
For Time
31 Push Press (75/55 lb)
31 Pull-Ups
31 Hang Snatches (75/55 lb)
31 Ball Slams
31 Back Squats (75/55 lb)
31 Wall Balls
31 Thrusters (75/55 lb)
31 Toes-to-Bar
31 OH Barbell Lunges (R+L)
31 Box Jumps (24/20 in)
31 Barbell Push-Ups
31 Burpees
Then, 365 meter Row
Warmup
bike 10 calories
10 air squats
jog 1x around
10 squat jumps
jog 1x around
5 burpees
jog 1x around
5x toe touch to arms extend
jog 1x around
grab enpy barbell:
5x jefferson
5x good morning
5x rdl
5x cobra to childpose
Skill Work
6 min emom
5 deadlift (55%-65%)
3 bbjo
Chipper
100 DUs
100 cal row
100 wb
100 weighted situps
with your wb)
100 DUs
Warmup
2 min bike
2 min row
alt lunges down - open/close gate back
alt side to side down - duck walk back
Wrist Clock Mobility
5 modified Push ups + 5 Push ups + 5 air squat +5 jump squat"
Skill Work
ladder down
10-1
push ups
med ball clean
Metcon
Ladder for time
10-1
Bench Press (55%-65%)
Dips (Rings, box)
1-10
Hang Snatch (55%-65%)
OHS (same)
Warmup
2min bike
500/400 row
alt lunges down - high kicks back
duck walk down - broad jumps bacl
2rds - 10 push ups + 20 sit ups
Strength / Skill
Back Squat
a.5x3 50%-80%
b. 3x10 kb rows
PARTNER WOD
2 Rounds each for time
A1 15/12 calorie row
A2 rd1 12 dbl kb thrusters
12 ball slam
-switch-
A1 15/12 calorie row
A2 rd2 24 single kb swings
24 hrpu
-switch-
A1 15/12 calorie row
A2 rd3 12 alt dbl kb snatches
12 ball slam
-switch-
Warmup
"bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
"12 minutes to complete:
alternate..
Front Squat
5x3 (50%-70%)
Med Ball Clean
3x10
WOD
"5RFT
1 rope climb
3 hang squat clean
5 hspu
7Burpee box jump over
Warmup
bike 2 min
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
3 rds - 10 air squats, 10 sec hshold, 10 push ups
Strength / Skill
Bench
10x50%
10x50%
8x60%x
6x70%
4x80% +2
WOD
21-15-9
Hang Snatch 96/65
T2B
2 min transition
Annie
50,40,30,20,10
DUs
sit-ups
Warmup
bike 12/10 cal
alt lunges down
side to side lunge back
crab walk down
bear crawl back
2rds
10 air squats + 5 jump squats + 10 sec hold
Strength / Skill
10 emom
OHS
min 1-4 3x
min 5-7 2x
min8-10 1x
WOD
Buy-In 100 DUs
21-15-9
Overhead barbell lunges (50%-60% of today's 1rm)
KB Swing
Buy-Out 1,000 m Row
Warmup
"bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
5 jefferson
5 good morning
3 high hang snatch pull +
3 mid hang snatch pull +
3 low hang snatch pull +
3 bergener snatch balance
Skill Work
6 min emom
1 hang power snatch + 1 hang snatch + 1 snatch (50-70%)
WOD
5RFT
1 Rope Climb
20 DB snatches L+R=2
10 Pull up
Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
alt side to side - down- jog back
wrist clock mobility
Strength / Skill
1, 5x3 front squat
2a 3x10 Med ball clean
2b. 3x10 laying kb t2b progression
WOD
21-15-9
C&J 135/95
t2b
Warmup
bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
Mobility / Skill
3 rds
5 GHD back
5 db row
10 deep squat jumps
WOD
Christine
Coaches Choice
Warmup
bike - 10 cal
row - 500/400m
3 rds:
10 air squat
10 push up
10 jump squat
wrist clock work mobility
bear crawl down - high kicks back
crab walk down - high kick back
Strength / Skill
Press Complex
15 min to establish
strict to 1rm - pp to 1rm - jerk to 1rm
PARTNER WOD
partner 2pp - 4rds each
a1 row for cal
a2 complete obstacles
[must bring weight with you to each station by farmer carry]
10 db snatch ea l+r=1 53/35-
10 box jump 24/20
10 burpee plate jump
10 db shoulder press ea l+r=1 53/35
db farmer carry back and switch
Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
wrist clock mobility
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Strength / Skill
Bench
10 min emom
alternate bench and DM arnold presses
[bench - 2,2,2,1,1]
Metcon
for time - 15 minute:
10 Bench [70% of your 1 rep max from today's skill]
12/10 Bike cal sprint
DB Thrusters 50/35
Warmup
bike 2 min
Row 500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back
Strength / Skill
CLEAN - 10 emom
increase load each round
WOD
7 RFT
1 Rope climb
3 Hang Power Clean + Hang Squat Clean
[70% of your 1 rep max from today's skill]
5 Deficit hspu
Coaches Choice Finisher
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
8 EMOM
Alternate
6 Deadlift 70%
6 DB Bicep Curl
WOD
4RFT
10 SDHP
20 T2B
30 DU
Warmup
bike 2min
row - 5 intervals of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"4x8 (70%)
Front Squat
DB Press
Metcon
Tabata time
3 rds of 4min 8x20/10
Wall Ball
rest 2 min
Pull Ups
rest 2 min
HSPU
Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Strength / Skill
"4x8 (70%)
bqt squat
Push Press
WOD
30-20-10
lunge 95/65
burpee
Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
ape walk down- jog back
Strength / Skill
4x8 (70%)
Bench
DB rows
WOD
10 min amrap
10 Power Clean 135/95
10 Pull ups
Warmup
"bike 2min
row - 5 intervels of 20s hard, 20s easy
alt lunges - down - high kicks back
alt side lunges down - high knees back
crab walk down - jog back
10 air squats + 10 squat jumps
wrist clock work
Strength / Skill
"Front Squat
warm up to moderate heavy then 5x1 (increase each rd)
lay down and complete knees bent hips side to side stretch to cobra 3 rds
WOD
"buy in 1000m row
21-15-9
front squat 95/65
t2b
kb swing 53/44, 44/35, 35/26
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
Back Squat
5x3 increase 70-80%
then,
OHS
5x1 increase load
WOD
Amrap 15 min
5 S2OH 115/75
10 DL 115/75
15 Box Jumps
Warmup
row 20 cal - interval
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
3 strict HSPU (or negatives) + 10 push ups
3 Kip HSPU + 10 push ups
Skill Work
tabata 4 min
8rds 20/10
alternating
hspu / strict bar kip
then,
8rds 20/10
ring dips / ring pulls
WOD
5 RFT
10 pull ups
15 wb shots
20 Cal Row
Warmup
bike 2-3 minutes
20 air squats
alt lunges down - high kicks
alt side lunges down - high knees back
duck walk - butt kicks back
ape walk jog
Strength / Skill
deadlift
5x50, 4x60, 3x70, 2x80, 1x901x90+
post skill:
20x laying back bent knees side to side
10x cobra to child pose
WOD
Chipper
20 - thrusters 95/65
30 - front squats
40 - s2oh
50 cal row
40 - wall ball
30 - kb swing
20 - box jump
Warmup
bike 2-3 min (optional)
Row 500/400
alt lunges down - high kicks
bear crawl down - butt kicks back
HShold + 10 push ups
5 strict HSPU (or negatives) + 10 push ups
5 Kip HSPU + 10 push ups
Strength / Skill
Strict Press
5x50, 4x60, 3x70, 2x80, 1x90, 1xmax +2x
WOD
7RFT
12/10 row
7 t2b + pull up
7 hspu
Benchmark
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
Warmup
500/400 row
alt lunges down - high kicks
alt side lunges down - high knees back
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
max kip hspu + 10 push up
grab empty bar
5x good mornings
5x jefferson
5x rdl
5x front squat
Strength / Skill
7 min emom
1 power clean + 2 Fsq
add load each rd
WOD
15-12-9 for time
row
squat clean135/95
hspu
Warmup
bike 2-3 min
alt lunges down - high kicks
bear crawl down - butt kicks back
hand stand hold + 10 push ups
max strict hand stand push up + 10 push ups
Strength / Skill
Strict Press
3x50, 2x60, 1x70, 1x80, 1x90, 1xmax
5 v sit-ups each rd
WOD
7RFT
5 S2OH 135/95
7 T2B
Warmup
500/400
3 rds - 10 air squats, 10 sec hshold, 10 push ups
alt lunge down - high kick back
bear crawl down - jog back
Strength / Skill
Bench Press + Dumbell Curls
5x3 (increase load)
5x5 dbl curl - L+R together
WOD
5 RFT
5 Muscle ups
7 Box jumps
9 Cal Row
Strength / Skill
back squat
ohs
see whiteboard
Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
Warmup
bike 2 min
10 air squats
10 squat jumps
alt lunges down
ape walk down
repeat
wrist clock work
Strength / Skill
6min emom
1 dl + 1hpc + 1fsq
WOD
2rds
3 squat clean 135/95
10 bar push ups
1 rope climb
2rds
3 squat clean 155/115
10 bar push ups
1 rope climb
2rds
3 squat clean 175/135
10 bar push ups
1 rope climb
Warmup
2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
3rds -10 air squat + 5 squat jump + 10 push up + 5 arch up
Skill Work
15 min to prep for wod
WOD
Chipper - starts at 30min after
50 Wall Balls 20/14
50 Double-Unders
40 Box Jumps 24/20
40 Double-Unders
30 Toes-to-Bar
30 Double-Unders
20 Chest-to-Bar Pull-Ups
20 Double-Unders
15 Cleans 135/95
15 Double-Unders
10 Jerks 135/95
10 Double-Unders
5 Snatches 135/95
5 Double-Unders
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats
2rds of junkyard dog with your official partner
PARTNER WOD
Partner relay
20 minute amrap
Bike for total calories (seatless)
DOWN:
wreck bag step ups 50/25
single arm kb lunges
15kb swings 53/44, 44/35, 35/26, 26/18
Back
single arm kb lunges same
10 Box jumps
score = total rds + total calories
Warmup
Warm up:
row 12/10 calories
10 Air squats
10 jump squats
Down - Alt lunges Back - high kick
Down - Bear crawl - high knees
Bear crawl to hand stand hold
Skill Work
6rds Tabata 20/10
Alternating
Strict pullup /
Strict hspu
Kip to pull up/ctd or MU
WOD
12/10 cal row
10/8 ring/box dips
8/6 deficit hspu
1 rope climb
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps
Skill Work
Bench Press
+ DB row
bench 5x50, 4x60, 3x70, 2x80, 1x90, 1x90+,
DB row 5R+5L ahap
WOD
15 min amrap
10 cal Row
5 DL225/155
10 WB20/14
5 Burpees
Warmup
2min bike - 500/400 m row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squat pause at bottom
2rds 10 sec hshold + 10 push ups
Strength / Skill
10 emom
strict press
6 rds @ 4x50, 3x60, 2x70, 1x80, 1x90, 1xmax
then
4 rds to establish max effort s2oh
WOD
10 RFT
1 clean and jerk 175/125
5 hspu deficit (45s)
1 rope climb
Warmup
3 min Bike
A1 high kicks/jog
A2 push ups
A1 high knees/jog
A2 alt lunges
A1 butt kicks/jog
A2 side lunges
A1 Jog
A2 air squats
Skill Work
8 min EMOM
Partner alt
Hang Snatch 3x (50%)
Snatch Balance
PARTNER WOD
4 RFT
Run 400 - together
4x Alternate -1sn+2ohs ea
4 sync wall walk
135/95
Warmup
" 2 min Bike
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
Skill Work
"empty bar
rdl - jefferson - burgener warm up
power clean 3x50, 3x60, 3x70
front squat 5 sets x 3 reps
3 rds of 5 strict HSPU or 3 negatives
WOD
DBL Grace
+ at the top of every minute complete 4 burpees
+ start with C&J and 1st rd of burpees start at minute 1
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10sec hshold
Skill Work
Back Squat pause
3x50, 3x60, 3x70, 6x60, 6x50
after each round perform wide Hand Stand Hold for 10 seconds
Overhead Squat pause
3x50, 2x60, 1x70, 1x80, 1x90
WOD
3RFT
30 DUs
20 k2e
10 oh squat
Warmup
coaches choice
Skill Work
12 min EMOM max
Hand Stand Hold
Russian KB swings
KB shoulder press
Metcon
Buy in 1000m row
21 Deadlift 225/155, 185/125, 155/95, 135/75
21 Wall ball 20/14, 14/10, 10/8
15 Hang Clean 155/115, 135/75, 115/65, 85/45
15 Wall ball 20/14, 14/10, 10/8
9 S2OH 135/95, 115/75, 85/45
9 Wall Ball 20/14, 14/10, 10/8
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3 rds - 15 second HsHold + 10 PushUps
3 x 5 scap pull
Skill Work
emom 9min
3x5 front squat (50, 60, 70)
3x5 hang snatch (50%)
3-5 kip
WOD
For Time:
10-1 ladder down
ctb (pull-up, ring row)
squat snatch 95/65, 65/45, 55/30
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
3rds 10 air squats, 5 squat jumps, 10 sec handstand hold
Skill Work
8 rounds e90om
Alternate
3 Shoulder Press
3 Front Squat
use the same weight - keep increasing load each round
Chipper
50 wall balls 20/14, 14/10
40 toes thru ring
30 thrusters 135/95, 115/75, 95/65, 85/55, 75/45, 65/35
20 ring rows
10 walking push ups
Skill Work
emom back squat
3x50, 3x60, 2x70, 2x80, 1x90, 1x90+,
Metcon
10 rounds
1 hang snatch
2 oh squat
3 burpee over bar
135/95, 115/75, 95/55, 85/55, 75/45, 65/35
Warmup
partner warm up
a1 jog 1x around
a2 air squat
switch
a1 jog
a2 alt lunges
switch
A1 jog
a2 side to side lunges
switch
a1 jog
a2 pushups
PARTNER WOD
a1 row
a2 Alternate ladder up 1-5
DL
S2OH
switch
alt ladder down 5-1
a1 row
a2 muscle ups / Ball Slam
switch
alt ladder up 1-5
a1 row
a2 kb / goblet squats
switch
a1 row
a2 ladder down 5-1
t2b
burpee full extension
switch
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Skill Work
Tabata 20/10
hshold / squat jump
WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps
Set up for DL
bar only 5x good morning
bar only 5x jefferson
bar only 5x rdl
set DL weight (50%)
Strength / Skill
Deadlift:
10x50, 3x60, 3x70, 3x80, 1x90, 1xmax, 1xmax
Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"
Warmup
Bike 15 cal
10 air squat - 10 side to side
Down - alt lunges Back - high kicks
Down - bear crawl Back - butt kicks
Down - crab walk Back - high knees
Down Ape walk - Back -
3x 10 sec hand stand hold
Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
spend 5 min on:
cobra to child pose
laying knees side to side
Metcom
21-15-9 Reps for time:
Power Clean (135/95, 115/75, 95/65, 85/55, 75/45, 65/35)
Handstand Push-ups
Cash Out
Pending on time and athletes Coach can select a short cash out finisher
Warmup
3 min Bike alt lunges down - high kick back alt side down - high kick back ape walk down - jog back 20 Air Squats 10 Squat Jumps 5x cobra to child pose (10sec hold) laying back side to side
Strength / Skill
Front Squat 8 min EMOM - 5x50,5x60,4x70,3x80,2x90, 1rm, 10x70,5x80
Metcon
"buy-in run 800m
5 squat clean 125/85
du 50
4 squat clean 145/105
du 40
3 squat clean 165/125
du 30
2 squat clean 185/145
du 20
1 squat clean 205/165
du 10
Benchmark
THE SEVEN
7 Rounds for Time:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups
Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps
Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)
Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax
Metcon
Row 400m
C&J 4 155/105
DU 40
Row 300m
C&J 3 175/125
DU 30
Row 200m
C&J 2 195/145
DU 20
Row 100m
C&J 1 205/155
DU 10
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
Skill Work
Partner Handstands - progression
Group HS Walk
PARTNER WOD
partner wod - 20 min
a1 rows for max calories while A2 performs task then switch
row max calories
weighted OH lunges
5 burpee plate jump
weighted OH lunges
10 KB swing
1 Rope climb
switch
Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.
Warmup
400m jog
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks
10 air squats, 10 squat jumps
wrist clock hold
Strength / Skill
EMOM 8 min
deadlift
build to 1rm
min 1-2 5reps
min 3-5 3 reps
min 6-8 1 rep
Metcon
Bear Complex (7)
400m run
135/85,
Bear Complex (7)
400m run
155/105
Bear Complex (7)
400m run
175/125
weight mgmt - if you need more than 5 second rest between each set your weight is too heavy
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Strength / Skill
EMOM 8 min
Bench
build to 1rm
min 1-2 5reps / 5 air squats
min 3-5 3 reps / 3 air squat + 3 scap pull
min 6-8 1 rep /5 air squats / 5 scap pull
Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats
Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep
WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50
95/65, 85/55, 75/45, 65/35
do not pause more then 3sec
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
Strength / Skill
EMOM 10 min
S2oh from rack
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep
PARTNER WOD
2RFT - 30 min time cap
2 person
50standing bike (no seat)
40 wall ball shots
30 burpee box jump overs
20 hang sumo high pull 95/65
10 wall walks
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
EMOM 10 min
Front Squat
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep
WOD
5RFT
1 rope climb
3 squat clean
5 t2b
200m run
185/135 rx
155/105 mrx
135/85 sc
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches
Strength / Skill
Back Squat
5 rds every 90sec
5reps building to ahap
WOD
12 min amrap
10 DB Snatch
10 T2B
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog
Strength / Skill
"Deadlift
5 rds every 90sec
5reps building to ahap
WOD
"3 person team
12 min amrap
1. row for max cal
2. bike for max cal
3. 20 wall ball
wb controls the pace
Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold
Skill Work
Push Press
5 rds every 90sec
5reps building to ahap
WOD
21-15-9
DB/KB thrusters
hspu
50/35
35/20 sc/50+rx
50 cal Bike
50 kB swing
Run 800m
50 kB swing
50 Box jumps
50 cal Row
50 kB swing
50 Box jumps
50 ball slam
Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches
Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean
SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm
WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog
Strength / Skill
partner ladder
1-10 burpee
10-1 back squat (95/65)
WOD
1000m row split
10 thrusters ea 95/55
800m row split
8 thrusters ea 105/65
600m row split
6 thrusters ea 115/75
400m row split
4 thrusters ea 125/85
200m row split
2 thrusters ea 135/95
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear
Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x
Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute
WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Skill Work
emom 8 minutes
partner cleans - 1 clean + 1 hang clean
2x 70% of 2rm each
PARTNER WOD
30 cal row
60 kb swing
30 cal row
60 box jump
30 cal row
60 s2oh 155/105
30 cal row
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU
WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up
Warmup
3 min Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Strength / Skill
Back Squat
12 minutes to establish 2 rep max
WOD
4rft
10 t2b
15 db thrusters 50/35
20 cal row
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12
WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
FRONT SQUAT - 2 REP MAX
15 minutes to build to 2 rep max
WOD
LADDER TIME
1-10 burpee
10-1 wall ball shots
transition 3 minutes
ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups
6 min emom
a. Front Squat 3 x75%
WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps
July 4th 1776
Independence Day
For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.
The only requirements are that the team not complete more than 200 rep
Warmup
bike or jog or row 2min
Ape Walk down - high kicks back
Crab Walk - high kicks back
Seal Rock Cobra to Childs pose 10x
Wrist Clock Mobility Hands and knees and stretch it out
Skill Work
Wait for coach - all at once burgener drill 3x
8 min to establish 80-90% - Hang Power Snatch + OHS 2+2 (2) -
wait for coach to start clock
4 minute EMOM - min 1-3 =Snatch 3x1, min 4 =1x4
WOD
15 minute amrap
5 BTN snatch grip Push Press 155/105
10 t2b
15 cal row
Warmup
"
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom
PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B
Warmup
"
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu
Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom
WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups
Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row
5 min transition
15-12-9
front squat 19/75
kb swing 53/35
row
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
Skill Work
10 emom
1 Clean at the top of each minute
increase weight each round until you miss then adjust
WOD
12 Min amrap
12 Deadlift 155/105
9 Hang Clean
6 S2OH
run 200 m
score 27 x # of rds each
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
WOD
3) 8 minute wods
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
30 push ups
Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90 +2
WOD
21-15-9
hang power snatch 95/65
K2E
Coaches Choice
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
FRONT SQUAT ESTABLISH 1 RM AND LOG
WOD
7 rft
7 hang clean 155/105
7 burpee
7 T2B
Strength / Skill
"DEADLIFT ESTABLISH 1 RM AND LOG"
must be engaged from start to finish - do not drop bar
WOD
"For Time:
In 100 DUs
3rds
10SDHP
20 Ball Slam
30 Wall Ball
Out 100 DUs"
Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold
Strength / Skill
1RM STRICT PRESS
PARTNER WOD
partner chipper (2)
4rft
40 row
30 kb swing
20 hspu
10 kb snatch
Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
1 RM BACK SQUAT
WOD
12 min amrap
3 Hang Power Snatch 135/95
5 Overhead Squat
7 Box Jumps
Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG
WOD
7 Min amrap
7 Thrusters 95/65
7 CTB
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
5RFT
10 CTB
30 DUs
Warmup
3 min warm up
Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
PARTNER WOD
"partner wod (2)
100 cal bike
100 wal balls
80 cal row
80 push ups
60 DUs
60 Box Jumps
40 S2OH 135/95
40 Bar Jump Over
20 OHS 135/95
20 Burpees
Warmup
3 min Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Skill Work
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
6 RFT
15 KB swing 53/35, 44/26
15 jump squat w sandbag
Coaches Choice Cash Out
Warmup
3 min Bike
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP
goal: 3 second lowering phase each rep
WOD
12 min amrap
200m run
5 Clean
225/165 rx+
185/135 rx
155/105 sc / mrx
Coaches Choice Finisher
based on time
Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats
Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal
WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort
Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Skill Work
Bench 5x3
WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row
Warmup
3 min warm up on Bike
alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean
Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)
WOD
4RFT
35 DU
25 weighted sit ups
15 cal row
Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press
Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips
Coaches Choice Finisher
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig
Strength / Skill
A. DEADLIFT 4X8 AHAP
B. DB BICEP CURL 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
15 Min time cap
increasing ladder
1,1,2,2,3,3,4,4,5,5,etc..
pull up
box jump 24/20
Coaches Choice Finisher
Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees
Strength / Skill
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHAP
goal: 3 second lowering phase each rep
PARTNER WOD
100 cal row
80 kb swing
60 burpee box jump over
40 S2OH 155/105
20 OHS 155/105
10 wall walk
Coaches Choice Finisher
Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press
Strength / Skill
A. BACK SQUAT 4X8 AHAP
B. STRICT PRESS 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
7 RFT
5 T2B
7 Hang Power Clean
115/75
Coaches Choice Finisher
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review
Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep
WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)
Coaches Choice Finisher
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row
Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric
WOD
15 Min AMRAP
15 Wall Ball
15 T2B
Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out
Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6
PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85
Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP
Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)
WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee
Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench
Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)
WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125
Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats + 10 squat jumps
Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP
WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP
WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up
Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR
PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP
WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP
Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP
WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute
Cash Out
Tabata 20/10
8rds - t2b
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls
Skill Work
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95
Cash Out
SIT-UPS WEIGHTED 45/25
Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees
Skill Work
A. BARBELL ROW 4X10 AHAP
B. WEIGHTED DIPS 4X10 AMRAP
PARTNER WOD
Partner Chipper - 2 athletes
100 cal bike
80 kb swing [american]
60 box jumps
40 wall ball shots
20 squat clean 135/95
10 burpee bar jump-over
Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping
Cash Out
ROW 500 METERS FOR TIME
record time
Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"
WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS
Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups
Warmup
3 min warm up
Bike, Row or Jog
jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups
Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA
WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)
Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups
Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP
WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run
Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15
Warmup
3min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Skill Work
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHA
WOD
2 PERSON PARTNER SPRINTS
10 rds for time
1 Squat Clean 225/155
10 kb russian swing
5 cal bike
Cash Out
PARTNER SPRINTS 6X100M
Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Strength / Skill
A. BACK SQUAT 4X8 AHAP
est 70% of 1 rm but, ideally AHAP
B. STRICT PRESS 4X8 AHAP"
est 70% of 1rm. ideally AHAP
WOD
30-20-10 LUNGE 95/65 BURPEE
options: OH barbell, Front Rack, Back Rack
Cash Out
ROW 500 METERS FOR TIME
record time
Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum
Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted
WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)
Cash Out
PUSH UPS
100 push ups for time - record and note any modifications
Warmup
3 min bike, row, jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"
Skill Work
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb
Coaches Choice
Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
Warmup
3-5 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Skill Work
Partner Hang Snatch
50-60%1rm
6min emom 3ea
PARTNER WOD
2pp Partner
5RFT
10 cal row
15 dips
20 weighted sit-ups
25 DU
A1 goes
A2 follow right behind
Cash Out
Coaches choice
Warmup
3-5 min warm up
Bike, Row or Jog
10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around
Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1
Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb
Cash Out
If time permits Coach will add a 3-5 min finisher
Warmup
3-5 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1
WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb
Cash Out
Coach will end your day with a 3-5 min finisher
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Grab a PVC and an empty bar and await instruction
Warm up with Coach - instruction of Split Jerk
Build each set to near max lift but, do not sacrifice form
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Jog around 3 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
5x10sec ea cobra to child pose
then,
10 air squats +
alt lunges down jog back
10 air squats + side to side down jog back
10 air squats + duck walk down jog back
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups
Grab an empty bar and await instruction
5 hang power snatch 95/65
40 DUs
10 V sit-ups
* coach led burgener warm up
a row
b complets circuit
switch
record number of rds and total calories
4-10
10
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
4-10 dynamic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
spend the remaining time hanging scap pulls
4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
20 alt DB press ( 5-15lb]
5 back squat (60%-70%1rm)
5 CTB
5 cal bike
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down (1/2 down turn around)- knee raise back
banded side to side down (1/2 down turn around)- butt kicks back
note:
4-9
10 air squats
5 jump squats
jog around
side to side stationary lunges
jog around
5x 10sec cobra to 10sec child pose
5x down dog push ups
Then, 2 rounds of:
20 hang power cleans
10 ring dips
2 rope climbs
Then, 3 rounds of:
10 hang power cleans
5 ring dips
1 rope climb
115/75, 95/65, 85/55, 75/45, 65/35
95/65, 85/55, 75/45, 65/35
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
16-22
6min emom
2 squat clean
70% of 1 rep max
5RFT
12 Push Jerk
15 Pull up
115/75, 95/65, 85/55, 75/45, 65/35
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
Intermediate Option
Intermediate athletes do not need to scale this WOD.
Beginner Option
Back squat 3-3-1-1 reps
Shoulder press 3-3-1-1 reps
Deadlift 3-3-1-1 reps
Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Read the scorecard for full event details.
Scroll for scaling options.
Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.
Related:
• Nicole Carroll's Tips and Demo for Open Workout 18.1
Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.
Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell
Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell
Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell
Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell
Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell
Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell
4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups
Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back
Skill Work
15min to set-up and prep for wod
WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45]
500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans
record # of rds
Warmup
0-3
bike or row
4-9
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 burpee clap
PARTNER WOD
partner wod
row 5000m
100 wb 20/14, 14/10, 10/8
100 kb swing 53/35, 44/26, 35/18
100 OH squat 95/65, 85/55, 75/45, 65/35
one athlete rows while the other works on chipper
when chipper is completed both athletes finish row
0-3 warm-up
bike or row
4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back
10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
Skill Work
3rds
10 k2e
10 ring row
10 squat jumps
Metcon
15 min amrap
9 deadlifts 155/105, 135/95, 115/75, 95/65
12 push-ups
15 box jumps 24/20, 20/15, 15/12
Warmup
0-3 warm up
bike or row
4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back
10 air squats + 5 squat jumps
alt front lunges down - jog back
10 air squats + 5 squat jumps
alt side lunges down - jog back
10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up
Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2
Benchmark
OPEN 17.1
20 minute time cap
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12
Chipper
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 s2oh
10 ctb
155/95, 115/75, 95/65, 75/45
Warmup
0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back
Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats
Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats
185/135, 135/95, 115/75, 95/55"
Warmup
bike 3 min
4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups
Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1
WOD
30-35 review and set up
35-50
On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks
rx 155/105 mrx 115/75
Post reps completed each round
Warmup
Warm up 0-10
bike or row for 3 - 5 min
10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back
coach led wod specific mobility movements
Strength / Skill
skill 11-20
Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause
WOD
prep/review 21-28
wod 30-50
5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows
53/35, 44/26, 35/18
Saturday Partner WOD
WHO IS READY FOR THE GAMES?!
CrossFit Games Open 12.4 (12 Min Amrap)
150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)
Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time
Then
CrossFit Games Open 17.1
For time:
9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs
Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?
21-15-9
bike or row for 3 min
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "
Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over
WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams
Warmup
bike or row for 3 -5 min
2 person partner
RD 1: a1 jog down and around while a2 air squats - switch
RD 2: a1 jog down and around while a2 alt lunges - switch
RD 3: a1 jog down and around while a2 down dog puch ups - switch
Challenge
partner row
5rds each
a1 row300/200
switch
PARTNER WOD
2 person partner wod for time.
Cindy with a twist
10rd total (5ea) 5 pull-up, 10 hrpu, 15 wreck bag squats
a1 goes and a2 can follow right behind - just cant pass
Annie in half
50,40,30,20,10
jump all
weighted sit-ups 45/25
spilt
Grace
30 C&J 135/95, 115/75, 95/65, 85/55, 75/45
split
Warmup
bike or row for 3 min
alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements
Skill Work
back squat
5sets x3reps starting at 55-65%
WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike
line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1
Warmup
bike or row for 3 - 5 min
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
20 air squats - 10 squat jumps
Skill Work
3x10
Russian kb swings
alt straight arm kb presses
Benchmark
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"
Warmup
bike or ride for 3-5 min
alt lunges / jog
side lunges / jog
high kicks / jog
inch worm - broad jump / jog
Coach Mike's Madness
Team of 3
150 Air Squats (1-1- 1,2-2- 2)
Then
15 rounds The Seven plus 5000 Meter Row
7 HSPU (Hand Release Scaled)
7 Thrusters (135/105, 105/95, 95/85, 85/65, 55/35)
7 K2E
7 DeadLifts (245/175, 225/155, 185/1115, 135/95)
7 Burpees
7 KB Swings (53/44. 44/35, 35/26/, 26/18)
7 Pull-Ups
A1 - Starts at top of Sevens
A2 – Starts when A1 is completed with Deadlifts
A3 – Chips at 5000 Meter Row
Only 2 Athletes are doing 7 at a time. 5 rounds each.
If 5000 Meter Row completed before rounds are done
Then the row is over and A3 rests.
complete 150 weighted sit ups 45/25
Warmup
posted on board
Skill Work
t2b progesssion
WOD
5 RFT
20 T2B
30 wall-ball shots, 20/14,14/10, 10/8
20 push-ups
Rest 2 minutes between each round.
Warmup
bike or row for 3 min
Form lines:
bear crawl down - jog back
alt front lunges down - jog back
crab walk down - jog back
alt side lunges down - jog back
broad jump down - jog back
Skill Work
coach lead wrist and shoulder mobility
modified burgener warm-up
1rd w pvc
1rd w empty bar
1rd w lite weight
6min emom
3 OH squat
5 squat jumps
WOD
3RFT squats
60 Air Squats
30 Box jumps, 24/20
20 Dumbbell Hang Clean and Jerks, 50/35, 40/25, 30/15
Warmup
bike or row for 3 min
Form lines for:
Down - Bear crawl - Back - jog
Down - Alt lunges down - Back - jog
Down - crab walk - Back - jog
Down - duck walks - Back Jog
Mobility - wrists, shoulders
Skill Work
"3 Rounds
A1: 10ea Bulgarian Spilt Squat
A2: 5x Pull-up negatives
A3: 20 single jump rope"
WOD
"12 Min AMRAP
5 Deadlifts
10 Pull Ups
25 jump rope DU, Singles x2
225/155, 185/135, 155/105, 135/95, 115/75"
Warmup
Individually:
bike or row for 3 min
Form lines of 3:
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
Inch worm to half way then, broad jump down - jog back
Skill Work
Cleans review
8 min EMOM
1 Dead Lift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press
load 55%-65% max clean
optional - add weight slightly
WOD
For time:
buy-in: 1000 meter Row
9-15-21
Thrusters
Burpee bar jump over
95/65, 85/55, 75/45, 65/35
Warmup
"bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility "
Wod Prep
empty bar
3 front squat, 3 push press, 1 burpee bar jump over
add lite weight
2 front squat, 2 push press, 1 burpee bar jump over
WOD
"AMRAP 20 minutes of:
20 calories ROW
10 burpees, jumping over the barbell
5 Thrusters
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"
warm up
see board
skill
6min emom
1 hang power snatch + 1 power snatch + 2 OH squat 55-65%
WOD
4RFT
9 OH squat 95/65
15 box jump 24/20
21 kb swing 53/35
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"
PARTNER WOD
2ppl partner
5 RFT ea.
a1: 20 cal row
a2: 5 s2oh, 10 ball slam, 15, weighted sit ups
s2oh-155/95, 135/85, 115/75, 95/65, 85/55, 75/45
ball slam- 40/30, 30/20, 20/10
w sit-ups- 45/25, 25/15
Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility
Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps
WOD
3rft
30 cal bike
20 burpee box jump
10 hspu
Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
review of snatch / clean
WOD
EMOM this...
8 rds of:
3 Power snatch
4 burpee bar jump over
4min transition
10 rds
3 squat clean
25 DUs
Warmup
Bike or Row 3-5 minutes
Coach Led - Dynamic and Static Movements - WOD specific mobility
Skill Work
3rds
a1 5 each bulgarian split squat
a2 10 each tricep kick backs
a3 10 each db rows
Metcon
10 min AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating
Warmup
Bike or Row for 3-5 min
Coach Led Dynamic and Static movements - WOD specific mobility
Skill Work
Snatch Progression
10 min emom
1 snatch add weight each round
WOD
Tabata Barbell
Tabata deadlift, 225/155, 185/135, 155/115, 135/95
Tabata hang power clean, 135/95, 115/75, 95/65, 75/45
Tabata front squat, 115/75, 95/65, 75/45, 65/35
Tabata push press, 95/65, 75/45, 65/35, 55/25
The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rds each 2 min transition between rounds
Warmup
Warm up - bike or Row for 3-5 min
Coach led Dynamic and Static movements - WOD specific mobility
PARTNER WOD
Partner chipper:
100 medball sit ups
80 kb swing
60 burpee box jump
40 ball slam
20 hspu
10 wall walk
Cash Out
partner leg ups and down!
2rds each 40/20
partner A lay flat and hold onto partner B's ankles while lifting both legs as high as possible
partner B forcefully pushes partner As legs down - repeat
Warmup
Warm up - bike or row for 3 min
Static and Dynamic Movements
Group led wod specific mobility
Skill Work
Cleans - warm up & progression
pvc, empy bar, lite weight
6 min emom
4 front squat
Metcon
Complete as many rounds as possible in 7 minutes of:
10 power cleans 135/95, 115/75, 95/65, 74/45
20 push-ups
Warmup
warm up - static and dynamic stretching - coach led mobility
Skill Work
6 min emom
1 Bear Complex
WOD
21 -18 - 15 for time
kb/db thrusters
row (or bike add 3cal)
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
prep each wod movement with empty bar then add weight gradually
WOD
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder
For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.
Post number of rounds/minutes completed for each ladder
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
burgener warm up w pvc, empty bar then weighted bar
https://journal.crossfit.com/article/coach-burgener-explains-the-burgener-warm-up
WOD
4 RFT
20 Power snatches 95/65, 75/45, 65/35
50 double-unders / singles
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
Rowing Technique
https://journal.crossfit.com/article/row-technique-correction-with-ben-bergeron
PARTNER WOD
2 person partner:
5 RFT
Row 1,000 meters
dbl kb lunges down to ring
10 jumping pull-ups
dbl kb farmers carry back
a1 rows 500m and immediately moves to next movement
a2 starts immdiattely when a1 is off rower
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
t2b progression
https://journal.crossfit.com/article/toes-to-bar-progression
Metcon
15-12-9 reps for time of:
Toes-to-bars
Ball Slams 40/30, 30/20, 20/10
Thrusters 95/65, 75/45, 65/35
Warmup
warm-up, dynamic and static movements, wod specific mobility
Skill Work
6x3 emom CLEANS
coach led clean progression
with bar then weight
WOD
Five 3-minute rounds of:
front squats, 10 reps [rx+185/135, 155/105, 135/85, 115/65, 95/45]
10 box jumps rx+ 34/27, 30/24, 24/20, 20/12
Row for max calories
Rest 2 minutes between rounds
Post calories rowed each round
https://journal.crossfit.com/article/fixing-common-rowing-errors
Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
GYMNASTICS:
HS Progression
9 min emom
3rds 40/20
hs hold
hs negtives
hspu
Benchmark:
Diane
21-15-9
Deadlift
hspu
Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
JERK
Progression
walk thru 3 press movements
focus on push jerk and split jerk
[barbell understanding and feet position] 6 min emom
2 push jerk + 2 split jerk
Metcon
3 RFT
3 s2oh
6 kb single arm oh lunge
12 kb swing
24 kb sit ups
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility
Skill Work
CLEAN
Progression
high hang, muscle clean front squat, hang clean, clean
6min emom - 2 pp partner
1 high hang power clean + 1 hang squat clean
50%-60%
optional min increase each rd
PARTNER WOD
2 pp partner
5 RFT each
5 power clean
10 bar jump over
10 cal row
a1 starts and a2 starts when a1 completes bbjo
Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility
Skill Work
SNATCH
Burgener Warm up:
6min emom
4x hang snatch (2"",4"", 6"", land)
Metcon
10 RFT
1 power snatch
2 oh squat
3 bbjo
4 K2E
135/95, 115/75, 95/65, 75/45
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"
Skill Work
5 Jefferson Curls
Clean Progression:
6min emom
1 hang power clean + 1 hang squat clean + 1 clean
Metcon
5 RFT
12/10 cal row
5 Manmakers
10 weighted sit ups 45/25
Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
inch worm down, carb walk back, 10 dog down push ups
coach led wod specific mobility
Skill Work
bench press 12,10,8,6,4,2
Metcon
"10 rounds
1 DL
3 strict hspu
5 T2B
7 squat jump
275/185"
Cash Out
tabata 4min 40/20
wall sit / low plank
Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility
Skill Work
Coach led Jerk review
6min emom
Partner Jerks
1 push jerk + 1 split jerk
PARTNER WOD
"2 person partner sprints - for time
5 rounds ea.
5 s2oh, 5 ctb, 5 cal bike
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"
Warmup
"bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility
Skill Work
"Snatch Progression
6min emom
1 Snatch + 1 Hang Snatch
Metcon
For time:
3,6,9,6,3
Squat Clean 155/95, 135/75, 95/65, 75/45
KB Hang Snatch 53/35, 44/26, 35/18
BBJO"
Warmup
bike or row 3 min
3rds 10 jumping jacks, 10 air squats, 10 jump squats
coach led mobility
Skill Work
3x10 ghd hip extension, 3x10 bulgarian squats, 3rds of monster walks
Metcon
30 DU
30 kb cleans
30 DU
30 KB Front Squats
30 DU
30 KB Thruster
30 DU
30 KB Swing
Warmup
bike or row for 3min, bear crawl down, alt front lunge back, inch worm down, side lunge back, duck walk down, broad jump back - coach led mobility
Skill Work
3rds - A: 3x10 kb alt arm press, A1: med ball thruster, A2:jump squat
WOD
15min amrap: buy in row 750/600 -8 box jump over, 6 thrusters, 4 burpee bar jump over
Warmup
bike or row for 3min - 3 rds 10 air squat, 5 squat jumps, 5 down dog push ups - alt front lunges down and side lunges back
Skill Work
3x10 A:close grip bench press (55%-65%) A2:kb halo A3: kb Russian swing
Metcon
5 RFT:
9 DL, 7 HC, 5 FSQ, 3BBJO
rx+135/95, rx115/75, sc 95/55, 75/35
Cash Out
100 weighted sit ups 45/25, 25/15
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max clean
Metcon
50-40-30-20-10 Reps For Time
Double-Unders/Sit-Ups -
then Immediately do..
3RFT
5 t2b,
10 hspu
15 oh lunges
10 Clean-and-Jerks (135/95 lbs)
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max clean
Metcon
"50-40-30-20-10 Reps For Time
Double-Unders and Sit-Ups
then
3 Cycles, For Time:
5 pull-ups, 10 pushups, 15 air squats
10 Clean-and-Jerks (135/95 lbs)
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep max DL
Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"
Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility
Strength / Skill
partner hang snatch: 8 min emom alt 4 hang snatch ea at top of minute
PARTNER WOD
"2 person Partner wod:
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats
Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility
Strength / Skill
12 min to establish 1 rep front squat
WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."
Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility
Strength / Skill
12 min Bench Press to establish 1rep max
Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees
PARTNER WOD
"3 Person Teams
McGhee and Holleymam
McGhee 30 Min AMRAP (275RX)
5 Deadlifts (225/155 185/135 165/115 135/95)
12 Push Ups
9 Box Jumps
Partner A – Completes Full Round of 3 movements
Partner B – Bike for Calories
Partner C – Rest
3 minute Rest
Holleymam 30RFT (225/155RX)
5 Wall Balls
3 HSPU
1 Power Clean (185/135 165/115 135/95 105/75)
Partners Split however they want. Just need to complete 30 rounds.
Run 400 Together
Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility
Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ
Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry
Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness
Skill Work
12 min back squat to establish heavy singles
Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18
Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk
PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55
Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work
Skill Work
Hand Stand progression - hold, walk
Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
Cash Out
4 min tabata 20/10 - bar L hold
Warmup
400m jog,
3rds 10 air squats, 5 jump squats, 5 down dog push ups
wod specific mobility work w coach
Skill/Progression
8 min emom:
3 Deadlift (55%-65%) [do not let barbell go / lat engagement]
3 burpee bar jump over
Metcon
4RFT:
Row 500/400 m
5 Squat Clean
10 Jump Squat
15 HRPU"
rx 155/95
sc, 115/65
other - 95/55/ 85/45, 75/35
PARTNER WOD
3 Person Wod 150’s
Karen Buy-In 150 Wall Balls
A – Chips at Wall Balls
B – 20 Push-Ups
C – 20 Sit-ups
Run 400 Meters Together
Pull-ups 150
A – Chips at Pull-Ups
B – 20 Air Squats
C – 20 V-Situps
Run 200 Meter Together
150 Push Press 95/65 85/55 75/45 65/35
A – Chips at Push Press
B – 20 Ball Slams
C – 20 Frog Jumps
Run 200 Meter Together
150 Calorie Row
A – Chips at Calories
B – 20 Box Jumps
C – 20 KB Swings
Run 400 Together
15 Bear Complex – Split evenly 95/65 85/55 75/45 65/35
Warmup
3min bike or row or run parking lot - 2rds duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach
Skill Work
Tabata 20/10 - 12x6ea: HSPU progression - strict negatives- Pull Up progression - negatives 90degree hollow hold,
WOD
Row 1000/800
Ladder 10-1 DL, HSPU 225/155
Bike 46/40
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Skill Work
Hang Clean progression / then, 6min emom 2hpc, 2hc
Metcon
15 Thrusters+Pullups, 12 Thrusters+BBJO, 9 Thrusters+Pullups, 6 Thrusters+BBJO, 3 Thrusters+Pullups
Warmup
2min of bike or row, 20 air squats, 10 squat jumps, bear crawl down and back, crab walk down and back, pvc wod specific mobility w coach
Skill Work
A: snatch progression
B: 6 EMOM alt partner hang snatches [4ea]
PARTNER WOD
partner chipper - 200 du, 60 ball slam, 50 t2b, 40 hspu, 30 burpee box jump, 20 wall walks, 10 rope climb - 200 du
Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
Skill Work
3x10
A: med ball clean
A2: db row
A3: tricep kick back
Metcon
for time:18-15-12-9 - row, kb swing, wall ball
Warmup
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, 10 alt lunges (R+L=2), 10 side lunges (R+L=2), 5 downward dog pushups
PVC Mobility
Skill Work:
A: 3x10 box front squats front squats 60%-70%
A1: 3x10 russian KB swing
A2: 3x10 arnold db press
Metcon
10 min amrap -
1 HPC -
1 FS
1 S2OH
bar jump over
after each rd add 1rep each
Warmup
3min of warm up - you pick - jog 400m, row or bike
2 rds: 15 air squats, 10 squat jumps, 5 down down push ups
1 rd: crab walk down to rig, hanging scap hold - high kicks back
wod specific mobility w coach
2 ppl PARTNER CHIPPER
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run
Warmup
12/10 cal bike
down: 10 air squat - duck walk
back: 5 squat jump - high kick
down: 10 air squat - inch worm
back: 5 burpees - butt kicks
down: 10 air squat - broad jump
center: wod specific mobility w coach
Skill Work
10min emom
1-3 Cleans adding weight at your pace
Metcon
For Time:
Buy-in: Row 30/25
Ladder up 1-10 DL 225/155, 185/125, 155/95, 135/75
Ladder down 10-1 WB
Buy out: Bike 40/35
Warmup
On Own: 3mim warm up - either run 400, bike or row
As Group: line in a group of three - follow up other down to rig and back
15 air squats then turkey walks (same as duck) - butt kicks back
15 air squats then, turkey walks - high kicks back
As Group: floor mobility - wrist - clockwork, hamstrings
HOLIDAY
3 person Partner WOD - TURKEY WOD - gobble gobble
Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach
Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3
PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch
Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
Skill Work
press complex - back, front OH
WOD
5 Minute AMRAP:
30 Shoulder To Overhead Max Toes Through Rings
STO Weights: 35-39: 155/93 40-44: 135/83 45-49: 115/73 50+ : 95/63
Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight
WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]
Cash Out
2 sides alt burpee ladder 1-10
Warmup
row 15/12 cal or 12/10 cal bike - 3 rds 10 air squat with 2 second pause at bottom 5 jump squat, 5 hrpu - bear crawl, duck walk - high kick - inch worm - butt kick - wod specific mobility - on own
Coach Mike's Madness
Three Team Partners
99 Problems – But You’re Not One of Them
Split Reps Evenly - Only one person works at a time. Move onto next
movement when all 99 reps are completed. The two people that are
resting need to do 10 pushups during each movement once.
99 Cal Row/Bike
99 Burpee Pull-Ups
99 KB Swings (53/44, 44/35, 35/26)
99 Box Jumps (24/20)
99 DB Snatches (50/35, 40/25) (L/R =1)
99 Weighted Sit-ups (45/25)
99 Goblet Squats (53/44, 44/35, 35/26)
99 Dips off Box
99 Cal
Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - 2rds10 air squats 5 squat jump, 5 dog down push up - wod specific mobility w coach
Skill Work
3rds ea. 20/10a: a:handstand hold - b:kb farmer carry - c: ghd back
Metcon
9-15-21 - HSPU + DL 225/155, 185/135,` 155/105, 135/95
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobilty w coach
Skill Work
10 min emom: 1 HC + 1C (add load each min)
Metcon
5 RFT - 5 C&J, 10 T2B, 15 cal row
Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach
Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull
Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups
proper weight selection important - coach will recommend
10 minute time cap
Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach
Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball
box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8
Warmup
row- 500m- 3 rounds- 10 air squats, bear crawl down, 5 jump squats, crab walk back
PARTNER WOD
2 Person Wod :
1000 m buy-in
100 SDHU
100 partner wall ball sit-ups
100 Wall balls
100 push press
100 push ups
every 5 mins 5 Burpees together
Warmup
buy-in 12/10 cal bike
duck walk down- high kick back
inch worm down - butt kick back
front lunges down - side lunges back
15 air squat - 10 squat jump - 5 burpee clap
wod specific mobility w coach
Strength / Skill
a: Back squat 7x1
b: heavy snatch grip pulls (pause and explode 2+2) 90%, 100%, 110%
- wait for coaches' instruction
WOD
5RFT:
1rd = Hang Power Snatch, Power Snatch + OHS, Hang Snatch, Snatch + OHS
(must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'RD" you have 1 minute before you can start next "rd"
Warmup
12/10 cal row, 3rds 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
Deadlift / Burpee tabata 8rds 20/20
alternating - Deadlift - Burpees
WOD
3rft: 12 back squat - 400m run
rest 3min
3rft 9 power clean - 24/20 cal bike
rest 3min
3rft 6 thruster - 24/20 cal row
135/95, 115/75, 95/65, 75/45
Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps, front lunges down, side lunges back - wod specific mobility w coach
Skill Work
Gymnastics Skills/Progression 3rds each 90/30 - a:hand stand walk b:pull up kip work, rope climb
Metcon
For Time: 25 min cap
100 DU 20 hspu, 40 cal bike, 4 rope climb, 20 cal row, 20 pull ups
50 DU, 15 hspu, 20 cal bike, 2 rope climb, 10 cal row, 10 pull ups
Warmup
row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.
Warm-up
1st: get on rower or bike for 3min. (or jog a 400m)
2nd: 5x toe touches - hands up high for full extension and down to toes/skins
3rd: Down and Back - Bear Crawl - Crab Walk - Front Lunge - Side Lunge -
4th: 2x - 10 jumping jacks + 10 air squats + 10 squat jumps
Coach Mike's Madness
3 Person Wod
Buy-In 120 Cal row - Split Evenly
120 Pull-Ups
Partner 1 - Chips Away at 120 Pull-Ups
Partner 2 – Hollow Hold
Partner 3 - 120 Person jump over who is Hollow Hold
Rotate whenever someone needs a rest or if Hollow Hold breaks
120 Sandbag Step-Ups on box (50/25)
Partner 1 – Chips away at 120 Sandbag Step-Ups
Partner 2 – Elbows Plank
Partner 3 – 120 weighted Sit-ups (45/25, 25/15)
Rotate whenever someone needs a rest or if Plank breaks
120 Cal Bike
Partner 1 - Chips away at 120 Cal Bike
Partner 2 - 200 Meter Sandbag run
Partner 3- 120 KB Swings (53/44, 44/35, 35/26)
Rotate after each 200 Meter Sandbag Run
120 Deadlifts (225/155, 185/115, 165/95)
Partner 1- Chips away at 120 Deadlifts
Partner 2 - Parrallel Wall Sit
Partner 3- 120 Ball Slams (40/30, 30/20, 20/10)
Rotate whenever someone needs a rest or if Wall Sit breaks
12 Rope Climbs need to be done anywhere during the workout - split evenly
Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach (grab pvc)
Skill/Progression
Tabata 4 rds ea 90/30:
a1.rope climb a2 pull up a3. hspu
WOD
5RFT:
1rd = a:hang power snatch+ohs, b:power snatch+ohs, c:hang-squat snatch+ohs, d:squat snatch+ohs
Must be able to complete the entire rd without putting bar down.
If you can add weight in between rounds then do so "same rule applys"
Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"
Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobilty w coach
Metcon
Partner WOD 2ppl
"For Time - Buy-in 100 cal bike (split)
Then, 20 Rounds of:
10 Toes-to-Bars
20 Air Squats
10 Kettlebell Swings -
A1 goes while A2 rest then, switch"
Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back - wod specific mobility w coach
Skill Work
Thriller dance warm up
Metcon
Halloween Zombie WOD: 10RFT - Pumpkin smashes (11 ball slams 30/20), Candy bag carry (10 wreck bags walking lunges 50/25), chainsaw row (9cal row) Brain toss (8 wb shots 20/14, 14/10), Walk like the dead (7 walking push ups) Blood on bar (6 pull-ups), Grave diggers ( 5 burpees)
Warmup
row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings
Metcon
5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"
Saturday, October 28, 2017
Warmup
10 cal bike, 200m jog, bear crawl, duck walk, inch worm, high kicks, butt kicks, 20 air squats, 10 jump squats
PARTNER WOD
3 Person Wod
"Don't think of the reps you have left, just get the 1 in front of you, then another,and another"
Buy-In
2000 Meter Row
Partner 1 - Rows
Partner 2 - Hold 45/25 Plate OH
Partner 3 - Wall Squat Hold
As soon as either Partner 2 or 3 breaks, all members switch stations.
Keep switching off when Partner 2 or 3 breaks until total row is done.
Row will not be divided equal, since based on breaking.
Whitten
10RDS - 33 reps split evenly. Team must run together
33 kb swings 70/53, 53/44,44
33 Box Jumps 24/20 20/18/12
Run 200 Meters (Start run together, 1sr person IN can start 11 burpees)
33 Burpees
33 Wall Balls 20/14, 14/10/8
When Partner 1 finishes first 11 they can move onto the next one.
Partner 2 then can start their 11 first movement while Partner 1 is on 2nd movement, etc.
When you get to run all three members need to be done with their 11 reps to start the run.
First person IN, starts 11 burpees while the other partners rest, then continue on
CASH OUT
15 wall walks - split evenly
Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - mobility w coach
Strength / Skill
PRESS - 15 min to est 1 rm strict / push
Benchmark
MARTIN
buy-in -800 meter Run
Then, 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
buy-out800 meter Run"
Skill Work
SNATCH: burgener warm up + skill transfer then, 8min emom 1 sn + 1 ohsq [add weight to moderate %]
Metcon
10 rounds: 1 OH Squat - 10 cal row - 5 t2b (155/115, 135/95, 115/75, 95/65, 75/45
Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
PARTNER WOD
"AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)
Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off."
Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
Skill Work
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
Metcon
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.
Score is the total reps performed in all of the intervals."
Warmup
10 cal bike, 12/10 row,
bear crawl - high kicks - crab walk - high knees - alt lunges - butt kicks
2rds - 10 jumping jacks - 10 air squats - 10 jump squats
3x toe touches hold for 10sec repeat 3x
PARTNER WOD
COACH MIKE'S - ANNIE ROWING LIKE NUTTS
Rowing ANNIE
2 person teams:
athletes - split row meters evenly & sit-ups each athlete does total reps
row 500,400,300,200,100
abmat sit-ups 50,40,30,20,10
NUTTS
2rds: all reps split evenly
10 hspu
15 DL 225/155, 185/135
25 box jumps 30/24, 24/20
50 pull ups
100 wall balls 20/14, 14/10
200 single jumps
400m weighted run 45/25, 25/15
Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m
PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200
2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories
4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row
2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200
4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike
2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row
100 Wall ball sit-up together. Legs locked
75lb/45lb
Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility
Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark
NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)
Cool Down
Coaches Choice
Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats
Benchmark
Karen
Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run
Cash Out
coaches choice
Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]
Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar
Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl
Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45
Cash Out
Coaches Choice
Warmup
400m jog, bear crawl down and back, inch worm, pvc pass thrus/mobility coach led mobility
Skill Work
Gymnastics skill work - hand stand push up progression - Muscle ups etc
WOD
3RFT - bear complex + 400m run
Cash Out
coaches choice
Warmup
get loose - at 5min after jog 400m - alt walking lunges, high kicks, duck walks, butt kicks, crab walks, jumping jacks - meet in middle for coach led mobility
Skill Work
Clean Pull - 3x4 90%,100%,110% 5min emom clean - 1HPC + 1HC (increase # each min)
WOD
ladder 1-10 DL + 10-1 hspu
Cash Out
4min tabata 20/10 - jump (DU/Single)
WARMUP
200M jog, bear crawl, inch worm, crab walk, high kicks, butt kicks
SKILL WORK
SNATCH: 3x4 90%,100%,110% snatch grip deadlift -
WOD
10min amrap:
1 snatch + 2 OH squat - run 200m,
add 1 snatchand 2 oh squat each rd
WARMUP
posted on whiteboard
PARTNER WOD
2 Partners: only one works at a time. split evenly
IN 2000m row
100 KB / DB snathes
100 burpee plate jump
100 box jumps
100 HSPU
100 K2E
100 partner wall ball sit-ups
OUT 2000 row
WARMUP
posted on the whiteboard
STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back
METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25
CASH OUT
rower pike / bridge
WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches
SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised
METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees
WARMUP
on own Jog 400 and then get loose... foam roll, mobility - coach led
BENCHMARK
TREVOR
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats
In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).
CASH OUT
1 Mile Run
WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch
PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run
you must complete 5 rope climbs each before the end of the wod
WARMUP
run 500, bear crawl, crab walk, inch worm, mobility worl
STRENGTH / SKILL
12 min of working on weakness - snatch
METCON
12 min amrap 4 PC + 7, hspu, 4 PC, + 7K2E
CASH OUT
coach choice
WARM UP
400m jog, mobilty work. coach lead stretched
SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps
METCON
21-15-9 OHS, bbjo, 400m run
CASH OUT
Coaches choice
WARM UP
10cal bike, 400m jog, high kick, 5 air squat
STRENGTH / SKILL
A. back squat 5x3 [ 3 seconds down, 2 sec pause) - B. Deadlift 5x5 (pull thru post chain, descend 3sec
METCON
5RFT -10 front squat - run 200m
CASH OUT
Coached Choice
WARM UP
row 500m, 5 down dog push ups, group stretch
STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row
METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back
CASH OUT
coaches choice
WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump
PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,
100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold
WARM UP
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch 5 jump squats
STRENGTH / SKILL
burg warm up as group -
10 min emom: 1 HS, 1 S + 2 OHSQ
METCON
5 RFT:
5 BTN Sn Grip Push Jerk, 10 T2B, 100m kb farmer carry
135/95, 115/75, 95/55, 75/35
WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats
STRENGTH / SKILL
10 min back squat to establish heavy singles
METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18
COOL DOWN
foam roll
WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.
STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3
METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55
WARM UP
400m jog, bear crawl, crab walk, shoulder mobility, wrist work
STRENGTH / SKILL
Hand Stand progression
METCON
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14
CASH OUT
100 sit ups any style
WARM UP
400m jog, 3rds 10 air squats, 5 jump squats, 5 down dog push ups
STRENGTH / SKILL
10 min emom:
4 burpee bar jump over + 4 Deadlift (70%)
METCON
3 rounds for time of:
Row 250 meters
95/65, 75/45, 65/35-lb. squat snatches, 12 reps
21 push-ups
CASH OUT
100 sit up - any style
WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility
--------------------------------------------------------
PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.
400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)
600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25
40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10
200 DBL under (1ooea)
50 wb dbl shot
100kb swing
15 minute sprint AMRAP
5 c&j 135/95, 115/75, 95/65, 75/45
5 burpee bar jump over
5 calorie bike
5 min transition
15 minute sprint AMRAP
10 calorie row
10 dbl wall ball 20/14, 14/10, 10/8
10 hRpu
5DS
25 DUs (2x for singles)
15 weighted sit-up 45/25
10 pull up
after 5 rds are complete athletes must split 10 Rope climbs
3rds
15 hspu
15 box jumps 30/24, 24/20
15 deadlifts 225/135, 185/115, 135/95, 95/65
after 3 rds are complete athletes must split 10 wall walks
1rd
10 snatch
10 oh squat (front or back) 135/95, 115/75, 95/65, 75/45
10 burpee bar jump over
after round is complete athletes must complete a 400m
500 m row
50 DU
40 abmat sit-ups
30 power cleans
400 m run
50 hrpu
40 kb swings
30 box jumps
500 m row
50 burpees
40 pull-ups
30 goblet squats
400 m run
50 DU
40 abmat sit-ups
30 power cleans
partner b is holding a 45/25 plate overhead while the partner a is doing their half of the 50, 40, 30 reps. the weight can never touch the ground
coach mike
6wk strength training: wk3 of 6: Press complex warm up all 3 (s, pp, pj) then - 6x1 at 70% of max for each (so, add weight to each press)
https://www.youtube.com/watch?v=Lsq7ztSjIYA
Partner Chipper:
100 wb shots 20/14
80 box jumps 24/20
60 cal bike
40 Deadlifts, 225/155
20 Burpee Bar Jump Over
10 Wall Walk
BUY-OUT - 400 meter 2 arm KB farmers carry [each partner carries 1/2 the distance]
Partner WOD:
2 person
Each athlete to complete all movements of 30 each
3 Rounds for Time:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20" box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
ALL: bike, ride o row or 4 min high kicks down, but kicks back, alt lunge twists down, sire lunges back,
3RDS: 5 sumo air squats, 5 touch toes then walk out to lank push, 5 frog jumps - pvc mobility
400m run
40 wb leg lock wb sit ups
2 wall walk
40 fsq
2 rope climb
400m run
40 pull ups
2 wall walk
40 deadlift
2 rope climb
400m run
40 kb swing
2 wall walk
40 kb goblet squats
2 rope climb
front lunges to rig - hanging scap 10sec
side lunges back - 10 sec hs hold
400m run
40 pull ups / ring rows
40 T2B / K2E
600m run
60 WB shots 20/14, 14/10, 10/8
60 cleans (any way you desire) 135/95, 115/75, 95/65, 75/45
400m run
40 KB swings 53/35, 44/26, 5/18
40 Ball Slam 30/20, 20/10
200m run
20 rope climbs
rd 1; row 100 + 5 c&j - 135/73
rd 2: row 200 + 4 c&j - 145/83
rd 3: row 300 + 3 c&j - 155/93
rd 4: row 400 + 2 c&j - 165/103
rd 5: row 500 + 1 c&j - 175/113
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
Always feel free to spend 5 min or so on an improvement skill/goal.
3rds
5 push ups
5 air squats
inch worm to rig - 10 hanging back scap
high kicks back
alt front lunge to rig - 10 hanging back scap
high kicks back
B. partner murph - each partner splits each area
This workout was one of Mike's favorites and he'd named it "Body Armor". From here on it will be referred to as "Murph" in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.
Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you'
200m run
50 Ball Slams split 30/20
50 KB Swings split 44/26
3 rope climbs each
200m run
50 HRPU split
50 K2E split
3 wall walks each
200m run
50 hang cleans 65/35
50 push press 65/35
200m run,
50 wb
200m run
50 wb, 50, kb swings,
200 run
50 wb, 50 kb swings, 50 hrpu
200m run,
50 wb, 50 kb swings, 50 hrpu, 50 pull ups
200m run
40s - split
box jump
push ups
v sit ups
run 200m - together
30s - split
wb
kb swing
k2e
run 200m - together
20s - split
ball slam
weighted oh walking lunges r+l =1
weighted tricep extention
run 200m - together
10s - split
wall walk
WARM UP
400m jog -
10 air squats
down - bear crawl
back - high kick
down - inch worm
back - high knees
down - front lunges
back - side lunges
10 air squats
PVC mobility
PARTNER WOD
Partner Wod
run 1 rd around bldg
100 s2oh press 35-39 155/93, 40-44 135/73, 45-49 115/63, 50+ 95/53
run 1 rd around bldg
100 cal row
run 1 rd around bldg
100 kb swing 35-39 70/44, 40-44 53/35, 45-49 44/26, 50+ 95/53
run 1 rd around bldg
100 pull ups
run 1 rd around bldg
10 wall walk
10 rope climb
WARM UP
jog 200: then, 10 static hold air squats, walking lunges down - 10 static hold air squats, side lunges back -10 static hold air squats, inch worms down - 10 static hold air squats - burpee broad jumps back - PVC mobility
STRENGTH / SKILL
Press Complex
12 min on clock - 3x3 strict, 3x3 push, 3x3 jerk
PARTNER WOD
Partner WOD: 2 Athletes
4 rds :
A1 bike for calories
A2 10 hang clean + 5 bbjo + 10 t2b
[A1 bike for calories until A2 completes round].
FINISHER
Ab Series, shoulder mobility
WARM UP
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)
STRENGTH / SKILL
Squat Complex From Rack
Front Squat - 3x50%, 3x55%, 2x65%, 2x75%, 1x80%, 1x 90% 1x?%
Back Squat 3x60%, 2x70%, 1x80%, 1x90%, 1x?
OH Squat 3x60%, 3x65, 2x70%, 2x75%, 1x80, 1x90%, 1x?%
METCON
WcG = Weights, Cardio, Gymnastics
power snatch 75/45, pull ups, row 21 - 15 - 9
FINISHER
3 rds: 10 bridges w/ 2sec pause, 10 leg raises, 10 arch hold 2 sec pause
WARM UP
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility
STRENGTH / SKILL
snatch
burgenger warm
rd 1 bar-weight only
rd 2 add weight
then skill transfer
then utilize your learning and complete 7x1 snatches
BENCHMARK
Diane
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
COOL DOWN
AB series and shoulder mobility
Then..
2 rds ea:
a1: run 200m
a2: max wb 20/14, 14/10
a3: max cal bike
100 calorie ROW OR BIKE (must do both)
10 burpees
100 wall balls 20/14, 14/10
10 burpees
100 K2E
10 burpees
100 ball slam 40/30, 30,20, 20/10
10 burpees
100 push ups
10 burpees
100 calorie ROW OR BIKE (must do both)
SECTION 2
150 Calorie Row
50 Pull Up
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
rx 95/65, sc 65/45
mrx 75/55, msc 55/35
9 Thrusters
35 Double Unders
RX 95/65 doubles
SC 65/45 singles
MRX 65/45 doubles
MsSC 45/35 singles
14-15 Teens rx 65/45 doubles
14-15 Teens sc 45/35 singles
Happy Birthday Gina!!
54 push ups
coaches choice
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
shift every time athlete completes wb, bs, b
A1 15 wb, 10 ball slam, 5 burpees
A2 row for calories
A3 hspu / hrpu
wb = 20/14, 14/10
ball slam = 40/30, 30/20, 20/10
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc
mrx
msc
14-15
10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over
rx 55/35 db - 24/20 box
sc
mrx
msc
14-15
3RDS:- 40 kb swings, 40 goblet squats (split evenly)
RUN 400m (run together)
1RD: 50 DL (split evenly)
RUN 500m (run together)
PARTNER DAY ....
AS GROUP:
DOWN - bear crawl BACK high kicks
DOWN - inch worm BACK high knees
DOWN - spider man BACK butt kicks
DOWN - front lunges BACK side lunges
then
trail again
3rds
10 dumbell thrusters
15 wb
then
spilt 10 rope climbs
750m ROW
75 DUs
7 Burpee jump to target
500m Row
50 DUs
5 Burpee Jump to target
250m Row
25 DUs
5 Burpee jump to target
HAPPY BIRTHDAY Kenny aka 'THOR" and Brandy
as group - 4 lines:
bear crawl down - 10 second bar hang - high kick back
front lunge down - 10 second bar hang - high kick back
side lunges down - 10 second bar hang - high kick back
on own:
15 air squats - 5 squat jumps
row for 500m or bike for 20cal - bear crawl down, high kicks back, side lunge down, high kicks back, then 3rds of 10 air squats, 10s hs hold
Happy Birthday Mark!
Partner Wod - athlete performs total number of reps ea. (i.e 30 + 30, 2+ 2)
30 cal Bike or Row,
2 rope climbs,
30 wall balls,
2 walk walks,
30 kb swings
2 rope climbs,
30 box jumps
2 wall walks
30 cal bike or row
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
Look Lisa go!!
21 DL / PU 225/155
18 HC / T2B 135/ 95
15 PP / K2E 115/ 75
12 Thruster / BBJO 95/65
9 Bear Complex 135/95
6 OH Squat
3 Rope Climbs
arrival - get on Bike for 5 min
3 Rounds:
Down / Back
lunges / high kicks
side lunges / high kicks
inchworm / high kicks
25 air squats
Upon arrival- 4 minutes on the bike or row
Group Warm up: down and back
High Knees
Butt kicks
Spidermans
Push up-downward dog-inch worm
Broad jumps
2 rounds
10 PVC Pass throughs
10 Air squats
10 supermans
Partner Fight Gone Bad-3 rounds
1 minute each station-max reps
Wallballs
SDHP
Box Jumps
Push Press
Calorie Row
Reps can be split any way between partners.
even: 2,4,6,8,10
burpee bar jump over...
On own - row or ride for 4 min
5 hanging stretch to inch worm
10 jumping jacks
15 air squats
Group - 3 partner teams:
row-plank-burpee
a1 row for cal
a2 plank
a3 burpee over a 2
total team burpees and calories
Wod 1:
a1 bike for cal
a2 wb dbl shot
a3 thruster 135/95, 115/75, 95/65, 75/45
Wod 2:
a1 max Du
a2 kb swing 70/53, 53/35, 35/26
a3 OH squat / back squat 115/75, 95/65, 75/45, 65/35
3 rds
10 jumping jacks
10 air squats
3rds
inch work + spider man + side lunge x 3
10 squat jumps
4 inch worms:
walk out to plank and do a push up each time
4 air squats
2 squat jumps
4 front lunges
2 side lunges
RD 1:
40 wall balls 20/14
2 power cleans 175/113
40 pull ups
RD 2:
40 box jumps 24/20
2 power cleans 175/113
40 cal bike
RD 3:
40 hrpu
2 power cleans 175/113
40 alt leg sit ups
RD 4:
40 kb swing
2 power cleans
40 cal row
Group:
Line up in rows of 4
first group goes down and back then goes to end of line
high kicks, high knees, lunges, broad jumps
100 of...
DUs or 300 singles
Bike or Row
oh lunges L+R=2 45/25, 25/15
weighted sit-ups 45/25, 25/15
box jumps 24/20
kb swings 53/35, 44/26
pull- ups
ball slams 40/30, 30/20, 20/10
Wall Balls20/14, 14/10
Row or Bike
DUs or 300 singles
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
Group Line up in 3s:
down/back: high kicks, side lunges, forward monster walks, backwards monsters walks,
GROUP: [down and back]
Down- High Kicks - Butt Kicks - Broad Jumps - burpee jump
Back - Lunges - Side Lunges - inch worms
2 Minute Transition
2 Rounds:
Partner A:
- 15 Pull-ups or Jumping Pull-ups
- HSPU or HRPU
Partner B:
- Max Box Jumps 24/20, 20/12
*SWITCH*
2 Minute Transition
2 Rounds:
Partner A:
- 15 kb swings 53/35, 44/26, 35/18
- 15 Goblet Squats
Partner B:
- Max Wall Walks
*SWITCH*
ODD 1,3,5,7,9,11,
3 Burpees
3-5 HS
EVEN 2,4,6,8,10,12
3 Burpees
5 OH SQ
Anyone seen this guy?
Chris, if you see this ... come back home soon!! We miss you! Why don't you join us for Julia's 56 birthday wod!
50 box jumps 24/20
50 jumping pull-ups
50 kb swings 53/35, 44/26
50 walking lunges
50 k2e
50 push press 45/33
50 back extensions
50 wb 20/14, 14/10
50 burpees
50 DUs
HAPPY 59 DAVE!!
GROUP:
DOWN: 1.high kicks 2. front lunge 3. side lunge
BACK: 1.ladder 2 ladder 3. ladder
if waiting for turn hold a static squat
bonus - 8 synchronized burpees
then as a group
SALLY time..... ; - )
Partner Chipper
Marco and the boys do 40
Eileen and the girls do 37
77 cal bike
77 wb shots
77 ball slams
77 box jumps
77 kb swings
77 kb lunges R+L=2
77 kb sit ups
77 cal row
77 k2b
77 burpees
rd1 5 cal row
rd2 10 cal row
rd3 15 cal row
3rds
10 pvc pass thrus
10 pvc oh squat
10 sec hs hold
starting with
Strict Press - bar weight x 5. Then, continue to add weight performing 3 reps max - 1rep min for 1RM.
Push Press - start with 1RM strict press weight and complete 1 rep each set until 1RM
Jerk - start with 1RM PP weight and continue to do 1 jerk until failure establishing your 1RM
record all 3 1RM lifts
5RDS
5 FS 135/95, 115/75, 96/65, 75/55
5 cal bike
2 Min Transition...
5RDS:
5 WB Dbl shot
5 Burpees
3 rds
10 jumping jacks
10 high kicks
10 squat jumps
then
3 rds
5 air squats
1 inch work
SECTION 2
150 Calorie Row
50 Pull Ups
40 Ball Slam
30 T2B
20 Wall Ball
10 Wall Walks
Partner Run 400m
5 cal bike
1 SDHP 75/55, 65/45
2 Thrusters
3 Push Press
4 Power Cleans
5 Power Snatch
6 KB swing 53/35, 44/26
7 Pull-Ups
8 K2E
9 Box Jumps 24/20, 20/12
10 Jump du or singles 20
11 Burpees
12 OH walking Lunges r+l=2 45/25, 25/15
3rds
40 cal bike
30 straight arm kb lunges
20 hspu
10 rope climb
3 rds
40 row
30 wb
20 ball slam
10 wall walk
3 rds
40 DL
30 PC
20 PP
10 Burpees
Group RED LINE - static stretching & mobiltiy
--------------
3 Partner ROW Relay -
2rds each
a1 row 250
a2 burpees
a3 air squats
Check out our Cardio CoreFit class immediately after our 6:30p WOD...
PREP for WOD
then spend 15 minutes working on DL, PC & PP for wod weight
Then -
5 minutes to complete:
400m run
power cleans, max reps
165/105, 135/95, 115/75, 95/55
Then -
6 minutes to complete:
400m run
push press, max reps
135/95, 115/75, 95/55
Do not rest between rounds. Post run times and reps completed for each exercise to comments."
5 min on clock
5 hrpu
5 superman
5 inch worms
5 high kicks
Homework - see coach
3 RDS
5 airsquats
5 hrpu
5 superman
Run 400 m
6 rds of cindy
60 bike
60 Clean and Press 115/75, 95/65 85/55, 75/45
60 burpee bar jump over
6 rope climb
Run 400 m
6 rds of cindy
60 row
60 wb 20/14
60 box jump 24/20
6 rope climb
Run 400 m
6 rds of cindy
60 kb swings
60 goblets
60 ball slam
6 rope climb
run 400 m
12 min time cap
A1 200m KB farmers carry 53/35, 44/26
A2 Row [record total calories]
A3 Bear complex amrap [record] - 135/95, 115/75, 95/65, 75/45
Athletes will switch when KB pacer returns
5 min transition
3 person partner
12 min time cap
A1 1 min bike for calories
A2 1 min wall walk - record reps
A3 1 min rope climb - record reps
RD 1 - 60
60 row calories
60 WB 20/14, 24/10, 10/8
60 Box Jump 24/20, 20/12
60 K2E
60 KB Swings 53/35, 44/26, 35/18
60 Ball Slam 30/20/10
60 Bike
RD 2 - 30
30 row calories
30 WB 20/14, 24/10, 10/8
30 Box Jump 24/20, 20/12
30 K2E
30 KB Swings 53/35, 44/26, 35/18
30 Ball Slam 30/20/10
30 Bike
70% x 2
75% x 2
80% x 2
85% x 1
90 % x 1
max x 1 and Record
21 - Dead Lift
15 - Hang Clean
9 - Front Squat
6 - Push Press
135/95, 115/75, 95/65, 75/45
odd minute 40/20
1 Hang Snatch PULL
1 Squat Snatch (or power)
repeat
even minute 40/20
1 Clean PULL to knee
1 Squat Clean (or power)
repeat
15-9-6
15 Thrusters, 15 T2b
9 Thrusters, 9 T2b
6 Thrusters, 6 T2b
[115/75, 95/65, 75/55, 64/45]
12 min amrap
5 cal bike
10 wall ball 20/14, 14/10
5 burpees
5 min transition
12 min amrap
10 cal row
10 ball slam 30/20/10
5 box jump 30/24/20/12