Blog

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%*

* 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, 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