Blog

Strength / Skill
RIG:
Back Squat Pause
3x3 (build from 70%)
STACHION:
5x Power Snatch + OHS
Reset
Hang Squat Snatch (build load)

Metcon
5 RFT

200m Run
5 Snatches (115/85) rx+155/105
25 DUs
5 HSPU rx+ defecit strict

Warmup
walk/jog/run 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Wod Prep:
3rds each 20/10 ygig
Ski/Bike/Row

PARTNER WOD
2 person team
split evenly

buy-in:100cal ROW
40-30-20
wb
k2e

buy-in: 80cal SKI
40-30-20
kb
ball slam

buy-in: 60cal Bike
40-30-20
box jump
ring Rows

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Squat Pauses
From Rack:
5sets x 3reps Front Squat (1 second pause)
From Station:
1 HC+1 FS+Jerk
build to wod weight

Metcon
5RFT
200m run
1x rope climb
3x 1 deadlift + 1 powerclean + Hang Clean + 1 Jerk
155/115
rx+185/125
rx++ 225/135

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

WcG Benchmark
16 min EMOMs

A: Death by Row
start with 5 or 3 calories . add 1 cal each minute until you cant complete an entire set then start over at the top of the minute

B: Alternating
Odd: 3 Pull UPs + 6 HSPU + 9 Air Squat
Even: 6 K2E + 9 Push Ups + 12 Sit ups

Saturday Partner WOD
2 person teams

Holleyman and Karen with a Twist

30 rds of Holleyman split into 3 groups of 10rds split by 2 athletes (5rds each YGIG each rd)
You will alternate Ski - Bike - Rower with each group

Group 1:
10 rds split (5rds each)
7 Cal Row each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean 225/155 or 90% of your 1RM (+or-)
After 10 rds each Athlete performs 2 rope climbs

Group 2:
10 rds split (5rds each)
7 Cal SKI each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

Group 3:
10 rds split (5rds each)
7 Cal Bike each
then,
YGIG each RD of
5 Ball Slam
3 HSPU
1 Power Clean
After 10 rds each Athlete performs 2 rope climbs

FINAL GROUP
Partner Karen - 150wall balls - split however youd like

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
10 rds
1Front Squat + 2Back Squat
keep building load

WOD
3 rds
12/10 cal Bike (RX+ 15/12)
5 Burpees Box Jump (RX+ 30/24)
10 Ring Rows (RX+ feet box your box tp parallel)

2 rds
250/200 Row (RX+ 300/250)
5 Wall Walks (games standard)
10 Ring Dips (RX+ strict)

1 rd
400m run
5 Muscle Ups
10 Pull-up/T2B combo (RX+ pull-up/ctb)

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, defecit Hspu 45/25

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
15 MInutes on the clock

A: 3 rds of 5 muscle snatch + 3 Back Squats
reset then:
1 snatch balance to 2 OHS
empty barbell - light weight

B: 1 Snatch + 2 OHS (get a few sets in of wod weight

PARTNER WOD
3 6 min amrap sprints
2person teams

5 Snatch 95/65
6/4 bike

2 min transition

5 Back Squat 95/65
8/6 Row

2 min transition

5 OHS 95/65
6/4 Ski erg

RX+ 115/85
RX++ 135/105

Warmup
Fartlek walk/jog/run 400 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest

SC approx 70% of 1rm
RX 135/95

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork"

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1
2x90%x1

WOD
5 rds
Top of 3 minutes
Bike 12/10
10 Bench approx 70% of todays 1rm
15 Weighted sit-ups 45/25

rx+
Bike 15/12
Bench 155/105

PARTNER WOD
3 person teams

A: Air Squats 1,1,1,-2,2,2,-3,3,3,-4,4,4, until 10,10 ,10 (rx ++ use a kb)
B: 400m run - together
C: 5 rounds - split evenly YGIG 1,2,3,1etc
15 hspu (rx+, ++ deficit 45/25)
15 C&J 115/85, (rx+135/95 155/105
15 K2E
15 Deadlift 185/115, (rx+225/155, rx++ 275/185)
15 Burppes
15 kb swings 53/35
15 pull ups
D: 1,500M

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min emom
alternating
ODD: 1DL + 1 HC + 1 FS + Press (add to wod weight)
EVEN: 1 burpee to pick 1-HSHold/Negative/Strict/Kip

WOD
run 400
then 4 rds,
3-5-7-9
sdhp
hspu

run 300
then 3rds,
5-7-9
hang clean
front squat

run 200
then 2rds,
7-9
thrusters
lateral burrpe bar jump over

RX 95/65
RX+ 115/85
RX++ 135/105

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill:
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
3 sets BTN snatch balance (2"4"6",down)

WOD
5 RFT
9 wall ball
7 ball slam
5 T2B
3 snatch 115/85
1 wall walk

RX+ 135/105
RX++ 155/125

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
8 min emom
Alternate
ODD: 2 Deadlift + 1 Hang PC
EVEN: 3 squat jumps + 1 hs hold/negative

WOD
FOR TIME:

21-15-9
Deadlift (225/155)
Box Jumps (24/20)

12-9-6
PC 135/105
HSPU

RX +
DL 275/185
BLs 30/24
PC 185/125
HSPU deficit 45/25

Warmup
Jog 200 meters
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Press Complex
empty barbell strict press x10
5 sets of 1 strict + 1 push + 1 jerk
(build to maxload of your strict press)
5x1 Jerks

WOD
for time:

run 200m
12 s2oh 115/85
3 t2b
1 rope climb

run 200m
9 s2oh 135/95
6 t2b
1 rope climb

run 200m
6 s2oh 155/105
9 t2b
1 rope climb

run 200m
3 s2oh 175/115
12 t2b
1 rope climb

Saturday Partner WOD
Teams of 3

300 m run - together
150 DU - split evenly
150 Pull-ups - split

300 m run - together
150 DU - split
150 Push ups - split

300 m run - together
150 DU - split
150 Air squats - split

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Rack:
Back Squat
5x3 - build load to moderate heavy
Station:
5X BTN snatch balance (2"",4"",6""down)

WOD
For Time

Ladder Down
A: 10-1 - OHS 115/75

B: 10-6 -1 rope climb
5-1 - 200m run

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bike

PARTNER WOD
Teams of 2

60 Wall Balls
50 T2B
40 Cal Row
Rest 1 min
50 Wall Balls
40 T2B
30 Cal Row
Rest 1 min
40 Wall Balls
30 T2B
20 Cal Row

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork
10 muscle cleans - empty barbell

Strength / Skill
8 Min emom

1 + DL + 1 Hang Clean
then, 1 power clean + 1 jerk

Metcon
Death by C&J

20 min EMOM
Death by C&J
suggested weights:
95/65 SC/Masters RX
115/75 RX
135/95 RX +
155/105 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Bench
4x10 @ 70%

WOD
16 Minute AMRAP
5 HSPU
10 Ski Erg
15 Push Ups
20 Ab mat sit-ups
25 DU

Saturday 2 pp Partner WOD

Start with - 400m Run - together

Split evenly YGIG:

5 rds
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
20 Cal Row

4rds
10 Hang Clean (115/85) Rx+ (155/105)
10 Pull ups Rx+ CTB
20 Cal Row

3rds
10 Front Squat (115/85) Rx+ (155/105)
10 Ball Slam 40/30
20 Cal Row

2rds
10 S2OH (115/85) Rx+ (155/105)
10 Burppe full extension (no jump necc)
20 Cal Row

1 rd
10 Thrusters (115/85) Rx+ 155/105)
4 rope climb Rx (legless)
4 wall walk

Finish With: 400m Run - together

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max

BENCH
10 push ups
build a few sets to 80%
hen, 1x3 at 80%, 1x1at 90% 1x1@max

WOD
16 minute AMRAP
1 Rope Climb
200m run
5 Hang Snatch 125/95
5 OHS 125/95
10 ERG
10 DB Bench Press 50/35

rX+ 155/115
rx++ 185/135

Warmup
5-7MIn
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
20-25 min
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 1x3 at 80%, 1x1at 90% 1x1@max
Station:
Empy Barbell or Lite Weight
10 muscle Clean
Warm up to wod weight

WcG Benchmark
20 min cap
Death by PC
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++

1 emom then + 1 each min
if unable to complete a rd then start over

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

PARTNER WOD
Partner wod - split evenly
400m run
50 pull ups
100 pushups
150 air squats
400m run

then,

Partner Chipper
60 wb
50 row
40 s2oh 95/65
30 ring row
40 s2oh 95/65
50 row
60 wb

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
Back Squat
20 air squats
10 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%

Metcon
AMRAP in 20 minutes
4 Handstand Push-Ups
8 Box Jumps 24/20
12 Back Squats 95/65
16 Knees-to-Elbows
20 calorie Assault Air Bike

Warmup
Aerobic Run 200 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill:
Rack:
Front Squat
20 air squats
10 empty barbell
build a few sets to 80%
then, 3x3 at 80%

Station:
Empy Barbell or Lite Weight
10 muscle Clean
10 strict Press
Warm up 1 Clean + 1 Jerk to WOD starting weight

Metcon
For time
21 cal Row
15 T2B
9 Clean & Jerk 135/105

15 cal Row
9 T2B
6 CLean & Jerk 145/115

9 cal Row
6 T2B
3 Clean & Jerk 155/125

Scaled/Master -<20lbs RX+.20lbs RX++ 40lbs

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front or back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%

Overhead Squat
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

Metcon
4rft
200m run
12-9-6-3
Hang Squat Snatch
25DUs

add weight each rd
RX:
95/65
105/75
115/85
125/95

RX+:
add 20lbs

RX++:
add 40lbs

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)"

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today
Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

WOD
buy in run 400
5rft
5 Clean and Jerk 135/105
5 T2B
buy out run 400

RX+ 175/125

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
BENCH
20 push ups
10 empty barbell
build a few sets to 70%
3x3 ahap
PARTNER WOD
6min amraps 2 person team sprints

10/8 row
10 wall balls

2 min transition

8/6 ski erg
10 ring rows

2 min transition

6/4 bike
10 box jumps

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Warmup
Aerobic Run 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - BACK or Front
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 @ 70%-85%
5x3 Sn Grip Deadlift + Sn Pull (110% of 1rm snatch)

WOD
buy in run 400
5rft
5 Snatches 105/75
5 OHS
5 hspu
buy out run 400

RX+ 135/95 - defecit hspu (45/25)
RX++ 155/105 defecit hspu (2-45s/45)

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Warmup
Aerobic Jog 400 meters
(approx heart-rate 55%-65% - ie: conversational )
runner stretch - quad stretch - alt lunges - air squats - press ups - windmill - wrist clockwork

Strength / Skill
SQUAT - front of back
20 air squats
15 empty barbell
build a few sets to 70%
then, 3x3 ahap today

Strict Press
empty barbell x10
build a few sets to 70%
then, 3x3 ahap today

Metcon
4RFT
200 Run
12-9-6-3
Power Clean
5 Lateral Burpee Bar Jump Overs

add weight each rd
RX:
115/85
135/105
155/115
175/135

RX+:
add 20lbs

RX++:
add 40lbs

Optional CASH OUT: on own
2 rds of Cindy (post on challenge board)

Strength / Skill
Clean & Jerk
3-3-3

WOD
3 rounds

30 Wallballs
20 HPC (115/85) Rx+155/105
10 cal Row

Strength / Skill
E2MOM for 7 rounds
Power Snatch + OHS
Reset
Hang Squat Snatch

WOD
5 rounds
5 Snatches (115/85) rx+155/105
5 Bar facing BJO
5 HSPU rx+ defecit strict

Strength / Skill
4rd tabata 30/30
max cal erg
max cal row
max cal bike

PARTNER WOD
2 person wods ygig sprints

6 min amrap
6/4 ERG
10 Ring Row

- 2 mi transition -

6 min amrap
8/6 BIKE
10 K2E

- 2 mi transition -

6 min amrap
10/8 ROW
10 wall ball

Strength / Skill
Push Press
10x empty bar press
2 additional sets increasing load
3x3 aHap

WOD
15 min AMRAP

10 Push-Press (115/80)
10 Box Jumps (24/20)
10 KBS (53/35)

rx+
PP 155/105
BJ 30/24
kb 62/44

Strength / Skill
Bench
10x empty bar
prep to approx 70-80%
then,
5x5 aHap

WOD
15 min amrap
250/200Row
10 hRpu
20 Vsit-up crunches
30 DUs

PRACTICE
15 min on the clock
practice T2B/CTB/MU

WOD
3 rds
250/200 Row
5 Burpees
10 Air Squat

2 rds
250/200 Row
10 Push ups
15 AbMat Sit ups

1 rd
250/200m Row
15 dips
20 ring rows

Strength / Skill
Bench
the plan is to build slowly to a solid 1 rep max (no help) whatever you have in you today (do not worry about where you think you should be )
barbell x10
50%x5
60%x4
70%x3
80%x2
90%x1+2x

WOD
5 rds
Top of 3 minutes
Bike 12/10 (rx+15/12)
10 Bench (60-70% of todays 1rm)
15 Russian KB 53/44 (rx+ 62/55)

Strength / Skill
6 min emom
3 DL+ HSHOLD
start reasonabily light load staying engaged and in control
add load each rd building to a moderate

WOD
9-15-21
Deadlift 225/155
HSPU
then,
3rds of
10 Wall Ball Shots (20/14 lb)
10 cal row

rX+ 275/185, defecit Hspu 45/25

Strength / Skill
15 Minutes on the clock
1 hang pull + 1 hang clean
reset then, Power Clean

Benchmark
5 -3 min amraps

3 PC
6 Push ups
12 Air Squats-

Strength / Skill
15 min of work
HP SN + OHS
reset
Squat Sn
building to moderate load

WOD
5RFT
250/200 M row
10 Ring Rows
5 OHS 135/95

Strength / Skill

1 dl + 1 pull + 1 clean + 1 jerk

3x empty bar
1x 50% of wod weight
1x75% of wod weight
1x 85% of wod weight
1x95% of wod weight
1x wod weight

WOD
5RDS
12 DL
9 PC
6 JERK
3 Burpee Bar Jump Over
1 min rest

RX 135/95
RX + 155/115
RX++ 185/135

Strength / Skill
Finish CrossFit Total

PARTNER WOD
2 person Partner Sprints

6 min
6/5cal Asault Bike
5 burpee box jump overs

2 min transition

6 min
8/7 Row
10 WB

2 min transition

6 Min
6/5 Ski Erg
5 T2Rings

RX+ bike 8/7 row 10/9 erg 8/7

Strength / Skill
Bench Press
5x50, 4x60, 3x70, 2x80, 1x90+3x

Metcon

3 rds
5min amrap
90 sec after each rd

5 Pull up
10 Push up
15 Air Squat

SC - ring row, press ups

Warmup
General Warm-Up
5 minutes of singles or double/ under practice.

Prep Work
Then, 3 rounds with an empty barbell of:
5 Deadlifts
5 Power Cleans
5 Should Presses
5 Bent Over Rows
5 Back Squats

Specific Warm-Up
For each lift use the following schema:
5 reps at 30% of 1RM
3 reps at 50% of 1RM
2 reps at 60% of 1RM
1 reps at 65% of 1RM
1 reps at 75% of 1RM
1 reps at 85% of 1RM

Benchmark
CrossFit Total

Sum of the Best of Each Lift
Back Squat
Shoulder Press
Deadlift
Attempt each lift 3 times. The weight must increase after each successful attempt at each movement. The weight may not be decreased after the first attempt. A failed rep counts as an attempt. Take the Back Squat and Shoulder Press (aka: Strict Press) from the weight rack.

There is no time limit for each lift or for the length of the session in which they are all performed, but they must all be performed during one

Strength / Skill
A: Snatch Pull from hang + Snatch from the hang +
Power Snatch
Warm up with empty bar - 10x hang snatch then, build to moderate load - main focus is on technique

WOD
7 RFT
25 DU
7 Power Snatch 95/65

rx+ 135/95

Strength / Skill
Prep for wod
PARTNER WOD
2 person Partner wod Sprints

6 min
5 pullup/t2b combo
6/4 cal Asault Bike

2 min transition

6 min
5 HSPU
8/6 Row

2 min transition

6 Min
box jump
6/4 Ski Erg

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 5x2 AHAP
3 sec eccentric
B: Strict Press 5X2 AHAP
normal lift
Alternate A & B

WOD
5 rds
Top of 3 minutes
Row 250/200
10 Wall Ball
15 Weighted WB AbMat sit-ups (regular sit ups NOT against the wall)
complete all 3 modalities and rest before the top of min 3

Strength / Skill
A: Bench Press 5x2 AHAP
3 sec eccentric
B: Alt DB ROW 5x2 AHAP
normal lift

WOD
6 min amrap
10 RIng Rows
5 Hang Power Clean 115/85

2 min Transition

6 Min Amrap
8 Ring Dips (box)
4 Power Clean 135/105

RX +
HPC 135/95
PC 165/125

Saturday Partner WOD
2 person partner
split all movements except burpees (ygig)

1000m row
10 burpees
90 weighted tricep extensions 45/25
9 burpees
80 wall balls 20/14
8 burpees
70 push ups
7 burpees
60 weighted sit ups 45/25
6 burpees
50 weighted alt lunges (L+R=2)
5 burpees
60 weighted sitips
6 burpees
70 push ups
7 burpees
80 wall balls
8 burpees
90 weighted tricep extensions
9 burpees
1000 m row

Strength / Skill
A: Front Squat 5X4 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB Press 5X4 AHAP
Normal Lift

Metcon
20 Minutes
Death by C&J
135/95

RX+ 165/115

1 emom then + 1 each min
if unable to complete a rd then start over

Strength / Skill
A: Deadlift 5x4 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x4 AHAP
Normal Lift

WOD
7RFT
5 DL
7 T2B

RX 225/155
RX+ 275/185

Strength / Skill
A: Barbell Row 5x4 AHAP
B: Bar Dips 5x4
NO pause either movement

PARTNER WOD
2 person Partner wod

3 min max Bike
1 min transition
3 min max Box Jump

3 min max Row
1 min transition
3 min max WB

3 min max Ski Erg
1 Min transition
3 min max Burppees

Strength / Skill
A: Back Squat 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: Strict Press 5X4 AHAP
normal lift

WOD
Top of each minute 5 burpees (no jump but full extension)
then chip away at 50 OHS 95/65

RX+135/95

Strength / Skill
A: Bench Press 5x4 AHAP
The goal here is to achieve a 3 sec eccentric
B: DB ROW 5x4 AHAP
normal lift

Metcon
Buy in: 50/40 Cal Bike
Then, complete:
5 RDS
10 Ring Rows
10 Push Ups
Then, finish with:
1000/900 meter Row

Saturday Partner WOD
2 person teams - split evenly

3 rds
30 cal row
30 wb
30 k2e
after 3rds complete 15 synchronized burpess

2rds
20 cal bike
20 hspu
20 pull ups
20 ball slams
after 2rds compete 10 synchronized burpees

1rd
same weight for all movements
10 sdhp 95/65
10 snatch 115/85
10 bear complex 135/95
5 synchronized burpess each

Strength / Skill
A: Front Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB Press 4x6 AHAP
Normal Lift

WOD
21-15-9
Power Clean 155/105
T2B
Cash Out
Coaches option

SKILL/STRENTGH:
A: Deadlift 5x6 AHAP do not drop weight
The goal here is to achieve a 3 sec eccentric
B: DB Bicep Curl 5x6 AHAP
Normal Lift

WOD:
5RFT
10 KB Swing
20 AB Mat Situps
30 DU

Strength / Skill
A: Barbell Row 5x6 AHAP
B: Bar Dips 5x6
NO pause either movement

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 Dips

2 min transition

6 min
8/6 Row
5 HSPU

2 min transition

6 Min
6/4 Ski Erg
5 box jump

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A: Back Squat 4x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: Strict Press 4x6 AHAP
normal lift

WOD
up and down Ladder

1-10 Snatch 105/75
10-1 Burpee Bar Jump Over

rx+ 135/95

Strength / Skill
A: Bench Press 5x6 AHAP
The goal here is to achieve a 3 sec eccentric

B: DB ROW 5x6 AHAP
normal lift

WOD
5RFT
5 Muscle ups
12 Box Jumps

Saturday Partner WOD

20 min amrap
YGIG
buy in 100 cal row

15 air squats
10 pushups
5 hspu

5 min transition

20 min amrap
YGIG
buy in 80 cal ski erg

15 kb swing
10 DL
5 hspu

Strength / Skill
DeadLift - 1RM

WOD
14min amrap

400m row
12 S2OH 135/95
12 t2b

Strength / Skill
Strict Press - 1RM

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
10 KB Swing
2 min transition
6 min
8/6 Row
10 WB
2 min transition
6 Min
6/4 Ski Erg
10 Ball Slam

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
Back Squat - 1 RM

WOD
20 min cap
Death by Squat Clean
135/95
RX + 185/125

1 emom then + 1 each min
if unable to complete a rd then start over

Strength / Skill
Bench - 1 RM

WOD
6RFT
6 Ring Dips
6 Box Jumps
6 Pull ups

Saturday Partner WOD
2 person teams:
split evenly
100 ring rows
16/12 bike
90 wall balls
18/14 row
80 wall ball sit-ups
14/10 erg
70 ball slam
16/12 bike
60 db alt snatches
18/14 row
50 kb swings
14/10 erg
40 box jumps
16/12 bike
30 hRpu
18/14 row
20 kb goblet squats
14/10 erg
10 wall walks

Strength / Skill
Front Squat 4x6 AHAP
DB Press 4x6 AHAP

The goal here is to achieve a 3 sec eccentric

Lowering the weight increases time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.

WOD
For Time:
1k Row
30-20-10
KB swing 53/35
Push up
1k Row

RX+ 62/44
Push up on low rings

Strength / Skill
Deadlift 4x6 AHAP do not drop weight!
DB Bicep Curl 4x6 AHAP
stay controlled each rep

The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension which is one key factor to increase muscle mass.

Metcon
Amrap 15 min
15 Wall Ball 20/14
10 OHS 95/65
5 Pull-up/T2B combo

RX+
WB - 30/20
OHS - 135/95

Strength / Skill
Barbell Row 4x6 AHAP
Bar Dips 4x6
RX+ weighted

The goal here is to achieve a 3 sec eccentric

PARTNER WOD
2 person Partner wod Sprints

6 min
A1: 6/4 cal Asault Bike
A2: 5 DL 225/155 + 5 HSPU

2 min transition

6 min
A1: 8/6 Row
A2: 5 Front Squat 135/95 + 5 burpee bar jump over

2 min transition

6 Min
A1: 6/4 Ski Erg
A2: 5 S2OH 115/75 + 5 T2B

rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 135/95

Strength / Skill
Back Squat 4x6 AHAP
Strict Press 4x6 AHAP

The goal here is to achieve a 3 sec eccentric
Lowering the weight increases time under tension
Metcon
4RFT
10 Snatch 95/65
10 Pull up
10 Burpee

RX+ 135/95
CTB

Strength / Skill
Bench Press 4x6 AHAP
DB ROW 4x6 AHAP

The goal here is to achieve a 3 sec eccentric
Lowering the weight increses time under tension which is one key factor to increase muscle mass.
The goal is good form. A true 3 second lowering phase.

Metcon
12 AMRAP
400/300 Row
50 DU
9 C&J 135/95

RX+ 185/125

Saturday Partner WOD
[3] 10 min WODS - 3ppl teams

Wod 1:
A1: Ski Erg Max Cal
A2: 10 Box Jumps 24/20 - rx+ 30/24
A3: OH plate hold 45/25

2 minute transition

Wod2:
A1: Row Max Cal
A2: 10 Dbl WB Shots
A3: Wall Sit

2 minute transition

Wod 3:
A1: Assault Bike Max Cal
A2: 5 PU/T2B combo
A3: Low Plank

The pace is dictated by A2
Each team of athletes MUST be in position and start at the same time.
Record A1 Calories and A2 Reps

Strength / Skill
Front Squat 4x12 AHAP
DB Press 4x12 AHAP

WOD
4RFT
100/75/50/25 DU
12 PC 155/105
24 weighted sit-ups

Strength / Skill
Deadlift 4x12 AHAP do not drop weight!
DB Bicep Curl 4x12 AHAP
stay controlled each rep

WOD
5 RDS
Top of 3 min

12 Thrusters 95/65
12 pull up

RX +
15 Thrusters 95/65
15 CTB

Strength / Skill
Barbell Row 4x12 AHAP
Bar Dips 4x12
RX+ weighted

PARTNER WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 DL 225/155

2 min transition

6 min
8/6 Row
5 PC 155/105

2 min transition

6 Min
6/4 Ski Erg
5 S2OH 135/95

rx +
bike 8/6 - 275/185
row 10/8 - 185/125
erg 8/6 - 155/105

Strength / Skill
A Back Squat 4x12 AHAP
B. Strict Press 4x12 AHAP
warm up to your weight than do all 4 setsx12 AHAP

WOD
15 Cal Row
15 Box Jump 24/20
15 SDHP 115/85

rx+
row 18
box 3024
sdhp 135/95

Strength / Skill
Bench Press 4x12 AHAP
DB ROW 4x12 AHAP

WOD
For time
50 Ski Erg
50 Cal Row
50 Cal Bike
50 dips
50 sit ups

SNOW DAY HOME WOD:
50 DU (or singles with or without a rope)
50 sit ups
50 push ups
50 Air Squats

Modification is 50 RDS of 10

Strength / Skill
Front Squat 4x10 AHAP
DB Press 4x810 AHAP

WOD
20 min cap
Death by PC
115/75
135/95
155/105
185/125

1 emom then + 1 each min [erd1=
if unable to complete a rd then start over

Strength / Skill
Deadlift 4x10 AHAP do not drop weight!
DB Bicep Curl 4x10 AHAP
stay controlled each rep

WOD
4RFT
15/12 Bike
12 S2OH 135/95

Strength / Skill
Barbell Row 4x10 AHAP
Bar Dips 4x10
RX+ weighted

WOD
2 person Partner wod Sprints

6 min
6/4 cal Asault Bike
5 t2b/pull-up combo
2 min transition
6 min
8/6 Row
5 HSPU
2 min transition
6 Min
6/4 Ski Erg
box jump

RX+
bike 8/6
row 10/8
erg 8/6

Strength / Skill
A. Back Squat 4x10 AHAP
B. Strict Press 4x10 AHAP

TIPS:
Warm up to your weight in each movement to your desired weight that's AHAP for 10reps
Try to maintain the same weight as prior week

WOD
21-15-9
Snatch 135/95
Pull ups

If RX weight is beyond your work capacity than plan to be somewhere between 70%-75% of 1 recent 1RM

Rx+ 165/115

Strength / Skill
Bench Press 4x10 AHAP
DB ROW 4x10 AHAP
* focus on a 1 sec pause each rep

WOD
14 Min amrap
20 Push ups
15 Deadlifts 225/155
20 sit ups

Saturday Partner WOD
2 person partner
100 cal row
80 ball slams
60 box jump
40 pull-up
20 Bear Complex 135/95
10 wall walk
20 Bear complex 135/95
40 k2e
60 box jump
80 ball slam
100 cal row

rx+ 185/125

Strength / Skill
Front Squat 4x8 AHAP
DB Press 4x8 AHAP

WOD
10-1 Ladder down
WB
hspu
then,
1-10 ladder up
kb swing
goblet squat

Modifications:
hspu = use box, hswall climb/hold, hRpu

Strength / Skill
Deadlift 4x8 AHAP do not drop weight!
DB Bicep Curl 4x8 AHAP

WOD
14 min amrap
7 Hang Power Snatch 115/85
7 T2B
30 DUs (60 singles)

Modifications:
t2B = k2E - let's se ur heals or knee raise - heals down

RX+ 135/95
RX++ 155/105

Strength / Skill
Barbell Row 4x8 AHAP
Bar Dips 4x8 - negatives are fine vs bands
RX+ weighted

PARTNER WOD
2 person Partner wod

4 min max calories
Assault Bike
2 min transition
4 Min max calories
Row
2 min transition
4 Min max calories
Ski Erg
2 Min transition
For Time
50/40/30/20/10 (split)
Partner DUs YGIG

Strength / Skill
Back Squat 4x8 AHAP
Strict Press 4x8 AHAP
warm up to your weight than do all Back first than press

WOD
4 min amrap
6 OHS 95/65
6 BBJO

2 min transition

4 min amrap
4 OHS 115/75
40 DUs

2 min transition

4 min amrap
2 OHS 135/95
20 ab mat sit ups

RX + 20/10
RX++ 40/30

Strength / Skill
Bench Press 4x8 AHAP
DB ROW 4x8 AHAP

WOD
10 min amrap
10 dips
10 Power C&J
10 Pull ups

Scaled
side box dip
c&j 95/65
ring rows

RX
box dip
c&J 135/95
Pull Ups

RX+
Ring Dips
C&J 185/115
CTB

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
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

https://games.crossfit.com/workouts/open/2021/1?_ga=2.68100056.815682591.1586007611-1523228884.1586007611

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%*