Blog

Warmup
partner warm up
a1 jog 1x around
a2 air squat
switch
a1 jog
a2 alt lunges
switch
A1 jog
a2 side to side lunges
switch
a1 jog
a2 pushups
PARTNER WOD
a1 row
a2 Alternate ladder up 1-5
DL
S2OH
switch
alt ladder down 5-1
a1 row
a2 muscle ups / Ball Slam
switch
alt ladder up 1-5
a1 row
a2 kb / goblet squats
switch
a1 row
a2 ladder down 5-1
t2b
burpee full extension
switch

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Tabata 20/10
hshold / squat jump

WOD
ladder down 10-1
hspu
box jump 24/20
sumo hang high pull [95/65]

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL
bar only 5x good morning
bar only 5x jefferson
bar only 5x rdl

set DL weight (50%)
Strength / Skill
Deadlift:
10x50, 3x60, 3x70, 3x80, 1x90, 1xmax, 1xmax

Benchmark
DT
"5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"

Warmup
Bike 15 cal
10 air squat - 10 side to side
Down - alt lunges Back - high kicks
Down - bear crawl Back - butt kicks
Down - crab walk Back - high knees
Down Ape walk - Back -
3x 10 sec hand stand hold

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xMax, 1xmax, 1xmax
spend 5 min on:
cobra to child pose
laying knees side to side

Metcom
21-15-9 Reps for time:
Power Clean (135/95, 115/75, 95/65, 85/55, 75/45, 65/35)
Handstand Push-ups

Cash Out
Pending on time and athletes Coach can select a short cash out finisher

Warmup
3 min Bike alt lunges down - high kick back alt side down - high kick back ape walk down - jog back 20 Air Squats 10 Squat Jumps 5x cobra to child pose (10sec hold) laying back side to side

Strength / Skill
Front Squat 8 min EMOM - 5x50,5x60,4x70,3x80,2x90, 1rm, 10x70,5x80

Metcon
"buy-in run 800m
5 squat clean 125/85
du 50
4 squat clean 145/105
du 40
3 squat clean 165/125
du 30
2 squat clean 185/145
du 20
1 squat clean 205/165
du 10

Warmup
500/400 ROW
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks\
Down Ape Crawl - Back jog
10 air squats, 10 squat jumps

Set up for DL EMOM
bar only 5x jefferson
bar only 5x rdl
set DL EMOM rd 1 weight (50%)

Strength / Skill
Deadlift - 8 min EMOM- 5x50, 4x60, 3x70, 2x80, 1x90, 1xmax, 1xmax, 1xmax

Metcon
Row 400m
C&J 4 155/105
DU 40

Row 300m
C&J 3 175/125
DU 30

Row 200m
C&J 2 195/145
DU 20

Row 100m
C&J 1 205/155
DU 10

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Skill Work
Partner Handstands - progression
Group HS Walk

PARTNER WOD
partner wod - 20 min
a1 rows for max calories while A2 performs task then switch
row max calories
weighted OH lunges
5 burpee plate jump
weighted OH lunges
10 KB swing
1 Rope climb
switch

Benchmark
FIGHT GONE BAD
3 Rounds for Total Score (reps + calories):
Wallball Shots (20#/14#) for reps
Sumo Deadlift High Pull (75#55#) for reps
Box Jumps (20") for reps
Push Press (75#/55#) for reps
Row for calories
Move from each station after 1 minute. Clock does not reset or stop between movements. There is a 1-minute rest between rounds. On the call of "Rotate" the athletes must move to the next station immediately. 1 point is given for each rep, except on the rower where each calorie is 1 point.

Warmup
400m jog
Down - alt lunges Back - butt kicks
Down side to side Back - knee raises
Down Bear Crawl - Back high kicks
10 air squats, 10 squat jumps
wrist clock hold

Strength / Skill
EMOM 8 min
deadlift
build to 1rm
min 1-2 5reps
min 3-5 3 reps
min 6-8 1 rep

Metcon
Bear Complex (7)
400m run
135/85,

Bear Complex (7)
400m run
155/105

Bear Complex (7)
400m run
175/125

weight mgmt - if you need more than 5 second rest between each set your weight is too heavy

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Strength / Skill
EMOM 8 min
Bench
build to 1rm
min 1-2 5reps / 5 air squats
min 3-5 3 reps / 3 air squat + 3 scap pull
min 6-8 1 rep /5 air squats / 5 scap pull

Benchmark
CINDY
20 Minute AMRAP:
5 Pullups
10 Pushups
15 Squats

Warmup
400 m jog or 2min bike
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose

Strength / Skill
EMOM 10 min
back squat
build to 1rm
min 1-3 5 reps
min 4-6 3 reps
min 7-10 1 rep

WOD
15 min amrap
(burgener warm up PVC, empty bar)
7 hang snatch
5 oh squat
200m sandbag run 25/50

95/65, 85/55, 75/45, 65/35
do not pause more then 3sec

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

Strength / Skill
EMOM 10 min
S2oh from rack
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

PARTNER WOD
2RFT - 30 min time cap
2 person
50standing bike (no seat)
40 wall ball shots
30 burpee box jump overs
20 hang sumo high pull 95/65
10 wall walks

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
EMOM 10 min
Front Squat
build to 1rm
min 1-3 5reps
min 4-6 3 reps
min 7-10 1 rep

WOD
5RFT
1 rope climb
3 squat clean
5 t2b
200m run

185/135 rx
155/105 mrx
135/85 sc

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
Back Squat
5 rds every 90sec
5reps building to ahap

WOD
12 min amrap
10 DB Snatch
10 T2B

3 min Bike

A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats

junk yard dog
Strength / Skill
"Deadlift
5 rds every 90sec
5reps building to ahap
WOD
"3 person team
12 min amrap
1. row for max cal
2. bike for max cal
3. 20 wall ball
wb controls the pace

Warmup
2 min Bike then 200m run
Down - alt lunges Back - high kicks
Down side to side Back - butt kicks
Down bear crawl - Back - high knees
3x 10 sec hand stand hold

Skill Work
Push Press
5 rds every 90sec
5reps building to ahap

WOD
21-15-9
DB/KB thrusters
hspu
50/35
35/20 sc/50+rx

50 cal Bike
50 kB swing
Run 800m
50 kB swing
50 Box jumps
50 cal Row
50 kB swing
50 Box jumps
50 ball slam

Warmup
3 min Bike or Row
Down - alt lunges Back - high kick
Down side to side Back - butt kicks
Down - bear crawl Back - high knees
10 air squats + 5 squat jumps
10 cobra push ups to child pose
seated wrist stretches

Strength / Skill
empty bar
5x jefferson curls
5x rdls
5x front squat pause
5x hang squat clean

SKILL/STRENGTH:
10min EMOM
1 hang clean at the top of every minute.
increase weight each rd to 1 rm

WOD
5 rft
15 push ups
10 box jumps
15 pull ups
10 dips
15 wall balls

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 alt lunges
A1 jog
A2 side lunges
A1 Jog
A2 air squats
junk yard dog

Strength / Skill
partner ladder
1-10 burpee
10-1 back squat (95/65)
WOD
1000m row split
10 thrusters ea 95/55
800m row split
8 thrusters ea 105/65
600m row split
6 thrusters ea 115/75
400m row split
4 thrusters ea 125/85
200m row split
2 thrusters ea 135/95

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
10 air squats + 5 squat jumps
10 cobra push ups to child pose
10 crab rock
10 twisting bear

Coach led
BERGENER warm up 3x
snatch balance 1x (2"",4"",6"" deep)
btn sngrip press from squat 5x

Strength / Skill
SNATCH - EMOM 10RDS
at the top of every minute perform 1 snatch - keep adding weight each minute

WOD
for time:
12 minute
1 hang snatch 185/135, 135/95, 115/75, 95/65
3 OH Squat
5 bbjo
200 run

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

EMOM
"EMOM Ladder
10-1 Deadlift 225/155
1-10 HSPU

WOD
800m Run
8 DB Snatch ea arm
8 burpee pull up
600m Run
6 DB Snatch ea arm
6 burpee pull up
400m Run
4 DB Snatch ea arm
4 burpee pull up
200m Run
2 DB Snatch ea arm
2 burpee pull up

Warmup
3 min Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Strength / Skill
Back Squat
12 minutes to establish 2 rep max

WOD
4rft
10 t2b
15 db thrusters 50/35
20 cal row

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps

Skill Work
"Bench press:
3x20 (70,60,50)
Dumbell Strict Press:
3x12

WOD
"3RFT
200m run
30 kb swing
200m run
30 ball slam
200m run
30 ring rows

Warmup
3 min Bike
alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT - 2 REP MAX
15 minutes to build to 2 rep max

WOD
LADDER TIME
1-10 burpee
10-1 wall ball shots

transition 3 minutes

ANNIE
50-40-30-20-10 Reps for time:
Double-unders
Sit-ups

6 min emom
a. Front Squat 3 x75%

WOD
DT
5 Rounds for Time:
155 pound Deadlift, 12 reps
155 pound Hang power clean, 9 reps
155 pound Push jerk, 6 reps

July 4th 1776
Independence Day

For Time (in a Team of Three)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-ups
Sit-Ups
Row (calories)
Double-Unders
Wall Balls (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)

As a team, complete a total of 1776 reps of all movements, in any order.
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team not complete more than 200 rep

Warmup
bike or jog or row 2min
Ape Walk down - high kicks back
Crab Walk - high kicks back
Seal Rock Cobra to Childs pose 10x
Wrist Clock Mobility Hands and knees and stretch it out

Skill Work
Wait for coach - all at once burgener drill 3x
8 min to establish 80-90% - Hang Power Snatch + OHS 2+2 (2) -
wait for coach to start clock
4 minute EMOM - min 1-3 =Snatch 3x1, min 4 =1x4

WOD
15 minute amrap
5 BTN snatch grip Push Press 155/105
10 t2b
15 cal row

Warmup
"
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
"
Strength / Skill
"EMOM Bench Press
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"
WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Warmup
3 min Bike
A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Skill Work
EMOM Push Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom

PARTNER WOD
2 person partner
4 RFT
20 Power Snatch 95/65
20 OHS
20 Burpees
20 T2B

Warmup
"
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

"
Strength / Skill
"EMOM - Deadlift
7x4 @ 75%

build to 3rd set @ 75% and stay there for remainder of emom"

WOD
"5RFT
10 Pull-ups
10 Box Jumps
10 KB swings"

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
2x -10 air squats, 5 squat jumps, 10 hrpu

Skill Work
7 min EMOM - Back Squat (from rack)
7x4 @ 75% 1rm
build to 3rd set @ 75% and stay there for remainder of emom

WOD
11 Min AMRAP
5 hang power clean 155/105
40 DUs
10 V sit-ups

Skill Work
front squat 3x3
3sec down and pause - build to a heavy squat
WOD
15-12-9
front squat 135/95
kb swing 53/35
row

5 min transition

15-12-9
front squat 19/75
kb swing 53/35
row

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

WOD
3) 8 minute wods

Warmup
3 min Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
30 push ups

Strength / Skill
Bench Press
10x50, 8x60, 6x70, 4x80, 2x90 +2

WOD
21-15-9
hang power snatch 95/65
K2E

Coaches Choice

Warmup

3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
FRONT SQUAT ESTABLISH 1 RM AND LOG

WOD
7 rft
7 hang clean 155/105
7 burpee
7 T2B

Strength / Skill
"DEADLIFT ESTABLISH 1 RM AND LOG"
must be engaged from start to finish - do not drop bar

WOD
"For Time:
In 100 DUs
3rds
10SDHP
20 Ball Slam
30 Wall Ball
Out 100 DUs"

Warmup
3 min Bike

A1 jog
A2 push ups
A1 jog
A2 twisting bear
A1 jog
A2 seal Rock
A1 Jog
A2 hs Hold

Strength / Skill
1RM STRICT PRESS

PARTNER WOD
partner chipper (2)
4rft
40 row
30 kb swing
20 hspu
10 kb snatch

Warmup
3 min Bike

alt lunges down - high kick back
alt side down - high kick back
ape walk down - jog back
20 Air Squats
10 Squat Jumps

5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)
Strength / Skill
1 RM BACK SQUAT
WOD

12 min amrap
3 Hang Power Snatch 135/95
5 Overhead Squat
7 Box Jumps

Warmup
3 min Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

WcG Benchmark
BENCH PRESS ESTABLISH 1 RM AND LOG

WOD
7 Min amrap
7 Thrusters 95/65
7 CTB

Warmup
3 min Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
4 RFT
20 wall Ball
10 Burpees
1 rope climb

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
5RFT
10 CTB
30 DUs

Warmup

3 min warm up
Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

PARTNER WOD
"partner wod (2)
100 cal bike
100 wal balls
80 cal row
80 push ups
60 DUs
60 Box Jumps
40 S2OH 135/95
40 Bar Jump Over
20 OHS 135/95
20 Burpees

Warmup
3 min Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Skill Work
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
6 RFT
15 KB swing 53/35, 44/26
15 jump squat w sandbag

Coaches Choice Cash Out

Warmup
3 min Bike
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Strength / Skill
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP
goal: 3 second lowering phase each rep

WOD
12 min amrap
200m run
5 Clean
225/165 rx+
185/135 rx
155/105 sc / mrx

Coaches Choice Finisher
based on time

Warmup
3 min Bike

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down ape walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x cleans
- 5x front squats
- 5x press
- 5x back squats

Skill Work
Rowing technique review
Benchmark
Death by rowing start from 10/8cal

WOD
bear complex 10 emom
(top of minute 5 movements then add weight to near max effort

Warmup
3 min warm up
Bike
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Skill Work
Bench 5x3

WOD
14 min amrap
7 hspu
9 toes thru rings
11 cal row

Warmup
3 min warm up on Bike

alt lunges down - high kick back
side to side down - high kick back
ape walk down - jog back
5x cobra to child pose (10sec hold)
laying back side to side (coach will demo)

Empty barbell
- 5x good morning
- 5x Jeffersons
- 5x Front Squats
- 5x hang power clean

Strength / Skill
HANG POWER CLEAN
10 min EMOM
1 HP Clean at the top of every minute ( add weight to max lift)

WOD
4RFT
35 DU
25 weighted sit ups
15 cal row

Hero Wod
MURPH
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. FRONT SQUAT 4X8 AHAP
B. DB PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
For time
100 DUs
50 Power Snatch 95/65
30 burpee - no jump ness but must extend hips

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
10 air squats - 10 squat jumps
spend a few minutes hanging on bar/rig

Strength / Skill
A. DEADLIFT 4X8 AHAP
B. DB BICEP CURL 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
15 Min time cap
increasing ladder
1,1,2,2,3,3,4,4,5,5,etc..
pull up
box jump 24/20

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Strength / Skill
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHAP
goal: 3 second lowering phase each rep

PARTNER WOD
100 cal row
80 kb swing
60 burpee box jump over
40 S2OH 155/105
20 OHS 155/105
10 wall walk

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row
2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x Jeffersons
- 10x Strict Press

Strength / Skill
A. BACK SQUAT 4X8 AHAP
B. STRICT PRESS 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
7 RFT
5 T2B
7 Hang Power Clean
115/75

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Set up empty bar bench and wait for coach's review

Strength / Skill
A. BENCH PRESS: 4X8 AHAP
B. DB ROW 4X8 AHAP
goal: 3 second lowering phase each rep

WOD
DEADLIFT - 50
50 Deadlifts
275/185, 225/155, 185/125, 155/95
* every time you break complete 5 burpees (must have full hip extension)

Coaches Choice Finisher

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press
Strength / Skill
A. FRONT SQUAT 4X6 AHAP
B. DB PRESS 4X6 AHAP
goal: 3 second eccentric
WOD
For Time
1k Row
50 KB Swing 53/35
50 Push Ups
1k Row

Warmup
3 min warm up
Bike or Row

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Strength / Skill
A. DEADLIFT 4X6 AHAP
B. DB BICEP CURL 4X6 AHAP
goal: 3 second eccentric

WOD
15 Min AMRAP
15 Wall Ball
15 T2B

Coaches Choice Finisher
If time permits Coach reserves the right to add a cash out

Warmup
3 min warm up
Bike or Row
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X6 AHAP
B. WEIGHTED DIPS 4X6

PARTNER WOD
Partner Chipper
20 Cal Bike
100 Weighted Sit-ups 45/25
20 Cal Bike
80 Box Jump
20 Cal Bike
60 Ball Salm 30/20
20 Cal Bike
40 DeadLift 185/125
20 Cal Bike
20 Hang Squat Clean 135/85

Warmup
3 min warm up
Bike or Row

2rds around
Stationary
alt lunges l+r=2
side to side l+r=2
crab walks -duck walk Back -
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Strict Press

Skill Work
A. BACK SQUAT 4X6 AHAP
B. STRICT PRESS 4X6 AHAP

Week 4 of 6 Strength Training
Each rep should be ASCENDING (negatives)

WOD
4 RFT
10 S2OH 135/95
10 Pull Ups
10 Burpee

Coaches Choice Finisher
If time allows coach reserves the right to add a 2-4 minute finisher!

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down bear crawl - Back - Jog
Down crab walk - Back - Jog
10 down dog push ups
Meet in back by bench

Skill Work
A. BENCH PRESS: 4X6 AHAP
Ascending for 3 seconds (negatives)
B. DB ROW 4X6 AHAP
Ascending for 3 seconds (negatives)

WOD
WCG - RUN - POWER CLEAN - DU
12 Min
400 meter Run
100 Double under
12 Power Clean 185/125

Coaches Choice Finisher
Depending on timing Coach reserves the right to add their own finisher!

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

10 air squats + 10 squat jumps

Skill Work
A. FRONT SQUAT 4X12 AHAP
B. DB PRESS 4X12 AHAP

WOD
4RFT
run 200m
12 Power Clean 155/105
12 V sit-ups

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog
Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X12 AHAP
B. DB BICEP CURL 4X102AHAP

WOD
WCG THRUSTER/PULLUP
Every 3 min on min
until unable
15 thruster 95/65,85/55, 75/45, 65/35
15 pull up

Warmup
3 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X12AHAP
B. WEIGHTED DIPS 4X102AMR

PARTNER WOD
Partner Chipper
100 cal bike
10 burpees ea
80 kb swing 53/35
8 burpees ea
60 wall ball shots 20/14
6 burpees ea
40 deadlift 225/175
4 burpees ea
20 hang power clean 135/95
2 burpees ea
10 s2oh 135/95
1 burpee ea

Warmup
3 min warm up
Bike or Row

Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BACK SQUAT 4X12 AHAP
B. STRICT PRESS 4X12 AHAP

WOD
20 MIN -15 CAL ROW, 15 BOX JUMP 24/20,15 SDHP

Warmup
3 min warm up
Bike or Row
Down - alt lunges - Back - jog
Down side to side - Back - Jog
Down crab walks - Back - Jog
Down duck walk - Back - Jog
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X12 AHAP
B. DB ROW 4X12 AHAP

WOD
buy in 400m run
5RFT
10 HSPU
10 K2E
10 ball slam
buy out 400m run

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. FRONT SQUAT 4X10 AHAP
B. DB PRESS 4X10 AHAP

WOD
DEATH BY POWER CLEANS 95/65
at the top of the min 1 power clean, every min add 1 pc until you cannot complete all PCs in the full minute

Cash Out
Tabata 20/10
8rds - t2b

Warmup
3 min warm up
Bike, Row or Jog

Down - alt lunges Back - jog
Down side to side Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog

Empty barbell
- 5x good morning
- 5x RDLs
- 5x Jeffersons
- 5x Curls

Skill Work
A. DEADLIFT 4X10 AHAP
B. DB BICEP CURL 4X10 AHAP

WOD
WCG -4 RFT 400M RUN 12 S2OH 135/95

Cash Out
SIT-UPS WEIGHTED 45/25

Warmup
3 min warm up
Bike, Row or Jog
2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 hrpu
switch
a1 jog around
a2 burpees

Skill Work
A. BARBELL ROW 4X10 AHAP
B. WEIGHTED DIPS 4X10 AMRAP

PARTNER WOD
Partner Chipper - 2 athletes
100 cal bike
80 kb swing [american] 60 box jumps
40 wall ball shots
20 squat clean 135/95
10 burpee bar jump-over

Warmup
3 min warm up
Bike, Row or Jog
Down - alt lunges l+r=2 Back - jog
Down side to side l+r=2 Back - Jog
Down crab walks - Back - Jog
Down duck walk Back - Jog10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work-STRENGTH
A. BACK SQUAT 4X10 AHAP
B. STRICT PRESS 4X10 AHAP

WOD
21-15-9 POWER SNATCH 135/95 PULL UPS
PS 115/75, 95/65, 85/55, 75/45, 65/35
PU ring row or bands - no jumping

Cash Out
ROW 500 METERS FOR TIME
record time

Warmup
3 min warm up
Bike, Row, Jog or jump
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A. BENCH PRESS: 4X10 AHAP
B. DB ROW 4X10 AHAP"

WOD
WCG - WOD 15MIN: 20 PUSH UPS 15 DEADLIFT 2 SIT UPS

Cash Out
Tabata 20/10 4min
8rds - pull-ups
[scale to bar muscle ups, CTB - banded pull ups

Warmup
3 min warm up
Bike, Row or Jog

jog 1 full rd
alt lunges down
jog back
side to side down
jog back
stationary:
20 air squats
20 hrpu
20 sit-ups

Skill Work
A. FRONT SQUAT 4X8 AHAP
B. DUMBELL PRESS 4X8 AHA

WOD
KAREN
For Time:
150 Wall ball shots (rx 20/14, sc 14/10)

Cash Out
Tabata 20/10 - 4 min
8rds - pull-ups

Warmup
3 min warm up
Bike, Row or Jog
Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Skill Work
A: DEADLIFT 4X8 AHAP
B: DUMBELL BICEP CURL 4X8 AHAP

WOD
WCG -POWER SNATCH - T2B - RUN
15 min amrap
15 Power Snatch 115/85
15 t2b
200 m Run

Cash Out
100 WEIGHTED SIT -UPS
45/25, 25/15

Warmup
3min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch
a1 jog around
a2 jump squat
switch
a1 jog around
a2 push ups

Skill Work
A. BARBELL ROW 4X8 AHAP
B. WEIGHTED DIPS 4X8 AHA

WOD
2 PERSON PARTNER SPRINTS
10 rds for time
1 Squat Clean 225/155
10 kb russian swing
5 cal bike

Cash Out
PARTNER SPRINTS 6X100M

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BACK SQUAT 4X8 AHAP
est 70% of 1 rm but, ideally AHAP
B. STRICT PRESS 4X8 AHAP"
est 70% of 1rm. ideally AHAP

WOD
30-20-10 LUNGE 95/65 BURPEE
options: OH barbell, Front Rack, Back Rack

Cash Out
ROW 500 METERS FOR TIME
record time

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges l+r=2
10 side to side l+r=2
10 air squats - pause + drive through heals
Sprint down - Jog back
10 hrpu
10 tricep dips on floor
10 sit-ups try not to use momentum

Strength / Skill
A. BENCH 4X8 AHAP
establish maximum weight for 8 reps unassisted (w spotter)
B. DUMBELL ROW 4X8 AHAP
4 rds of 8 reps each (L+R=1)
establish maximum weight for 8 reps unassisted

WOD
10 DIPS, 10 POWER CLEAN & JERK 135/95, 10 PULL UPS
modifications:
Dips - rings, in between boxes, side box straight knees/bent knees
Power clean & Jerk - 155/115, 135/95, 115/75, 95/65, 85/55, 75/45
Pull- ups - band or rings ( no jumping today)

Cash Out
PUSH UPS
100 push ups for time - record and note any modifications

Warmup

3 min bike, row, jog or jump

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups"

Skill Work
"EMOM Bench Press
7x4 @ 75%
build to 3rd set @ 75% and stay there for remainder of emom"

WOD
10RFT
10 cal row
10 ball slam
5 hspu
1 rope climb

Coaches Choice

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
C&J
15 minutes
build to moderate 1rep then perfrom 5x1

Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

Warmup
3-5 min warm up
Bike, Row or Jog

2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 push ups

Skill Work
Partner Hang Snatch
50-60%1rm
6min emom 3ea

PARTNER WOD
2pp Partner
5RFT
10 cal row
15 dips
20 weighted sit-ups
25 DU

A1 goes
A2 follow right behind

Cash Out
Coaches choice

Warmup

3-5 min warm up
Bike, Row or Jog

10 air squats - jog around
10 alt lunges- jog around
10 side to side - jog around
10 hrpu - jog around

Skill Work
DeadLift
15 Minutes
build to a moderate 1rep then perform 5x1

Metcon
5RFT
3 Power Clean 185/135
6 T2B
9 hRpu
1 rope climb

Cash Out
If time permits Coach will add a 3-5 min finisher

Warmup
3-5 min warm up
Bike, Row or Jog

Jog around 2 full rounds
stationary movements:
10 alt lunges
10 side to side
10 air squats
Jog around 2 full rounds
10 hrpu
10 arch ups
10 sit-ups

Skill Work
Back Squat - rack
15 Minutes
build to moderate 1rep then perform 5x1

WOD
5RFT
3 Power Snatch 115/75
6 Burpees
9 Box jump 30/24
1 rope climb

Cash Out
Coach will end your day with a 3-5 min finisher

Workout 18.1

Complete as many rounds as possible in 20 minutes of:
8 toes-to-bars
10 dumbbell hang clean and jerks
14 / 12-cal. row

Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Read the scorecard for full event details.
Scroll for scaling options.

Post rounds/reps completed to comments and/or submit your score as part of the 2018 Reebok CrossFit Games Open.

Related:
• Nicole Carroll's Tips and Demo for Open Workout 18.1

Scaling
The Open offers a prescribed and scaled version of each workout for any age group. If you are unable to complete the prescribed version, try the scaled version for your age.

Variations:
Rx’d: (Ages 16-54)
Men use 50-lb. dumbbell
Women use 35-lb. dumbbell

Scaled: (Ages 16-54)
Men perform hanging knee-raises, use 35-lb. dumbbell
Women perform hanging knee-raises, use 20-lb. dumbbell

Teenagers 14-15:
Boys use 35-lb. dumbbell
Girls use 20-lb. dumbbell

Scaled Teenagers 14-15:
Boys perform hanging knee-raises, use 20-lb. dumbbell
Girls perform hanging knee-raises, use 10-lb. dumbbell

Masters 55+:
Men use 35-lb. dumbbell
Women use 20-lb. dumbbell

Scaled Masters 55+:
Men perform sit-ups, use 20-lb. dumbbell
Women perform sit-ups, use 10-lb. dumbbell

Warmup
0-3 bike or row
4-10
20 air squats
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
crab walk down - jog back
duck walk - job back

Skill Work
15min to set-up and prep for wod

WOD
task
3 power cleans 225/155, 155/115, 135/95, 115/75, [95/65, 85/55, 75/45] 500 du (singles same)
at the top of EVERY minute you need to perform 3 power cleans

record # of rds

Warmup
0-3
bike or row

4-9
2 athlete partner
a1 jog around
a2 air squat
switch

a1 jog around
a2 jump squat
switch

a1 jog around
a2 burpee clap

PARTNER WOD
partner wod
row 5000m
100 wb 20/14, 14/10, 10/8
100 kb swing 53/35, 44/26, 35/18
100 OH squat 95/65, 85/55, 75/45, 65/35

one athlete rows while the other works on chipper
when chipper is completed both athletes finish row

0-3 warm-up
bike or row

4-9
5 down dog push ups
alt lunges down- jog back
side lunges down - jog back

10-14
banded monster walks down - knee raise back
banded side to side down - butt kicks back
note: 1/2 down turn around
Skill Work
3rds
10 k2e
10 ring row
10 squat jumps
Metcon
15 min amrap

9 deadlifts 155/105, 135/95, 115/75, 95/65
12 push-ups
15 box jumps 24/20, 20/15, 15/12

Warmup
0-3 warm up
bike or row

4-9 dynmaic movements
10 air squats + 5 squat jumps
bear crawl down - jog back

10 air squats + 5 squat jumps
alt front lunges down - jog back

10 air squats + 5 squat jumps
alt side lunges down - jog back

10-12 mobility
pvc pass thrus
phttps://www.youtube.com/watch?v=mWffzvDGeg4vc burgener warm-up

Skill Work
15-25 DB Snatch review
https://journal.crossfit.com/article/the-dumbbell-power-snatch-2

Benchmark
OPEN 17.1
20 minute time cap

10 alternating DB snatch
15 Burpee Box jump over
20 alternating DB snatch
15 Burpee Box jump over
30 alternating DB snatch
15 Burpee Box jump over
40 alternating DB snatch
15 Burpee Box jump over
50 alternating DB snatch
15 Burpee Box jump over

rx 55/35 db - 24/20 box
sc, mrx 35/20 db -20/12
msc, other 25/15 db - 15/12

Chipper
For time:
60 push-ups
50 dips
40 handstand push-ups
30 bench presses
20 s2oh
10 ctb

155/95, 115/75, 95/65, 75/45

Warmup

0-10
bike or row for 3 min
20 air squat pauses, 10 Pistel progressions
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
burpee board jumps down - jog back

Skill Work
15-21
6 min emom or 40/20
alt each min
10 med ball clean
10 jump squats

Chipper
"25-55
Chipper
for time:
60 single-leg squats, alternating
50 wall-ball shots, 20/14
40 box jumps, 24/20
30 deadlifts
20 power cleans
10 front squats

185/135, 135/95, 115/75, 95/55"

Warmup

bike 3 min

4-10
alt lunges down - high kicks back
side lunges down - high kicks back
duck walk down - high kicks back
spider man down - highkicks back
5 down dog push ups

Skill Work
11-28
Bench
12 min to establish moderate 1 rep than perform 3x1

WOD
30-35 review and set up

35-50

On a 15-minute clock, for max reps each round:
From 0:00-3:00, row 400 meters then do pull-ups
Rest 1 minute
From 4:00-7:00, row 400 meters then do clean and jerks
Rest 1 minute
From 8:00-11:00, row 400 meters then do pull-ups
Rest 1 minute
From 12:00-15:00, row 400 meters then do clean and jerks

rx 155/105 mrx 115/75
Post reps completed each round

Warmup

Warm up 0-10

bike or row for 3 - 5 min

10 air squats + 5 squat jumps
bear crawl down - jog back
alt front lunges down - sprint back
alt side lunges down - sprint back
duck walks down - sprint back

coach led wod specific mobility movements

Strength / Skill
skill 11-20

Back Squats
5 sets of 3 from 50% then add
3 sec down, 2 sec pause

WOD

prep/review 21-28

wod 30-50

5 RFT
20 kettlebell swings
20 sit-ups
20 back extensions
20 knees-to-elbows

53/35, 44/26, 35/18

Saturday Partner WOD
WHO IS READY FOR THE GAMES?!

CrossFit Games Open 12.4 (12 Min Amrap)

150 Wall balls (20 lbs to 10' target)
90 Double-unders (180 Singles)
30 Muscle-ups (Pull-Ups/Banded Pull-Ups/ Box Jump Pull-Ups)

Split reps evenly, as each partner finishes
their reps continue on to next movement. Only 1 person
doing the movement at the same time

Then
CrossFit Games Open 17.1
For time:
9 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
18 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
27 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
36 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in
48 Dumbbell Snatches, 50/35 lbs
15 Burpee Box Jump Overs, 24/20 in

Partners wait for other partner to finish their reps before
Moving on. 1 Member from the resting member must
Hold Deadlift Bar (225/155, 185/115, 155/85)
Deadlift hold can’t touch ground the entire Wod,
If it does, 3 ropes climbs

Then
Row(1500 Meter and 15 Rope Climbs, split evenly)
1 partner row and only 1 partner do rope climbs?

21-15-9

bike or row for 3 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
inch worm to half way then, broad jump down - jog "

Skill Work
6 min emom 3 front squat 50% 3 burpee bar jump over

WOD
5 squat cleans 70%
10 bar jump over
5 hspu
10 ball slams

Warmup

bike or row for 3 -5 min
2 person partner
RD 1: a1 jog down and around while a2 air squats - switch
RD 2: a1 jog down and around while a2 alt lunges - switch
RD 3: a1 jog down and around while a2 down dog puch ups - switch

Challenge
partner row
5rds each
a1 row300/200
switch

PARTNER WOD
2 person partner wod for time.

Cindy with a twist
10rd total (5ea) 5 pull-up, 10 hrpu, 15 wreck bag squats
a1 goes and a2 can follow right behind - just cant pass

Annie in half
50,40,30,20,10
jump all
weighted sit-ups 45/25
spilt

Grace
30 C&J 135/95, 115/75, 95/65, 85/55, 75/45
split

Warmup

bike or row for 3 min

alt lunges down - high kicks back
duck walk down - high kicks back
spider man down - butt kicks back
Mobility movements

Skill Work
back squat
5sets x3reps starting at 55-65%

WOD
For Time
30 calorie bike
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
50' walking straight arm kb lunges
30 american kb swings
30 calorie bike

line bikes in front
group 1 (6ppl) go
group 2 (6ppl) wait 5min from group 1

Warmup

bike or row for 3 - 5 min

bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
20 air squats - 10 squat jumps

Skill Work
3x10
Russian kb swings
alt straight arm kb presses

Benchmark
DT
5 RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105, 135/95, 115/75, 95/65, 85/55, 75/45"

Warmup
bike or ride for 3-5 min
alt lunges / jog
side lunges / jog
high kicks / jog
inch worm - broad jump / jog

Coach Mike's Madness
Team of 3
150 Air Squats (1-1- 1,2-2- 2)
Then
15 rounds The Seven plus 5000 Meter Row
7 HSPU (Hand Release Scaled)
7 Thrusters (135/105, 105/95, 95/85, 85/65, 55/35)
7 K2E
7 DeadLifts (245/175, 225/155, 185/1115, 135/95)
7 Burpees
7 KB Swings (53/44. 44/35, 35/26/, 26/18)
7 Pull-Ups
A1 - Starts at top of Sevens
A2 – Starts when A1 is completed with Deadlifts
A3 – Chips at 5000 Meter Row
Only 2 Athletes are doing 7 at a time. 5 rounds each.
If 5000 Meter Row completed before rounds are done
Then the row is over and A3 rests.

complete 150 weighted sit ups 45/25

Warmup
posted on board

Skill Work
t2b progesssion

WOD
5 RFT
20 T2B
30 wall-ball shots, 20/14,14/10, 10/8
20 push-ups

Rest 2 minutes between each round.

Warmup

bike or row for 3 min
Form lines:
bear crawl down - jog back
alt front lunges down - jog back
crab walk down - jog back
alt side lunges down - jog back
broad jump down - jog back

Skill Work
coach lead wrist and shoulder mobility
modified burgener warm-up
1rd w pvc
1rd w empty bar
1rd w lite weight
6min emom
3 OH squat
5 squat jumps

WOD
3RFT squats
60 Air Squats
30 Box jumps, 24/20
20 Dumbbell Hang Clean and Jerks, 50/35, 40/25, 30/15

Warmup
bike or row for 3 min

Form lines for:
Down - Bear crawl - Back - jog
Down - Alt lunges down - Back - jog
Down - crab walk - Back - jog
Down - duck walks - Back Jog

Mobility - wrists, shoulders

Skill Work
"3 Rounds
A1: 10ea Bulgarian Spilt Squat
A2: 5x Pull-up negatives
A3: 20 single jump rope"

WOD
"12 Min AMRAP
5 Deadlifts
10 Pull Ups
25 jump rope DU, Singles x2

225/155, 185/135, 155/105, 135/95, 115/75"

Warmup
Individually:
bike or row for 3 min
Form lines of 3:
bear crawl down - jog back
alt front lunges down - jog back
alt side lunges down - jog back
Inch worm to half way then, broad jump down - jog back

Skill Work
Cleans review
8 min EMOM
1 Dead Lift + 1 Hang Power Clean + 1 Front Squat + 1 Push Press
load 55%-65% max clean
optional - add weight slightly

WOD
For time:
buy-in: 1000 meter Row
9-15-21
Thrusters
Burpee bar jump over

95/65, 85/55, 75/45, 65/35

Warmup
"bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility "

Wod Prep
empty bar
3 front squat, 3 push press, 1 burpee bar jump over
add lite weight
2 front squat, 2 push press, 1 burpee bar jump over

WOD
"AMRAP 20 minutes of:
20 calories ROW
10 burpees, jumping over the barbell
5 Thrusters
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"

warm up
see board

skill
6min emom
1 hang power snatch + 1 power snatch + 2 OH squat 55-65%

WOD
4RFT
9 OH squat 95/65
15 box jump 24/20
21 kb swing 53/35

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"

PARTNER WOD
2ppl partner
5 RFT ea.
a1: 20 cal row
a2: 5 s2oh, 10 ball slam, 15, weighted sit ups

s2oh-155/95, 135/85, 115/75, 95/65, 85/55, 75/45
ball slam- 40/30, 30/20, 20/10
w sit-ups- 45/25, 25/15

Warmup
bike or row for 3min
Bear crawl down - crab walk back
spider man down - inch worm back
alt lunges down - side lunges back
coach led wod specific mobility

Skill Work
a: 3 x 20 db bench
a1: 3 x10ea kb press
a2: 5 Squat Jumps

WOD
3rft
30 cal bike
20 burpee box jump
10 hspu

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
review of snatch / clean

WOD
EMOM this...

8 rds of:
3 Power snatch
4 burpee bar jump over

4min transition

10 rds
3 squat clean
25 DUs

Warmup
Bike or Row 3-5 minutes
Coach Led - Dynamic and Static Movements - WOD specific mobility

Skill Work
3rds
a1 5 each bulgarian split squat
a2 10 each tricep kick backs
a3 10 each db rows

Metcon
10 min AMRAP:
10 handstand push-ups to 6-in. deficit
20-calorie row
30 single-legged squats, alternating

Warmup
Bike or Row for 3-5 min
Coach Led Dynamic and Static movements - WOD specific mobility

Skill Work
Snatch Progression
10 min emom
1 snatch add weight each round

WOD
Tabata Barbell

Tabata deadlift, 225/155, 185/135, 155/115, 135/95
Tabata hang power clean, 135/95, 115/75, 95/65, 75/45
Tabata front squat, 115/75, 95/65, 75/45, 65/35
Tabata push press, 95/65, 75/45, 65/35, 55/25

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 rds each 2 min transition between rounds

Warmup
Warm up - bike or Row for 3-5 min
Coach led Dynamic and Static movements - WOD specific mobility

PARTNER WOD
Partner chipper:
100 medball sit ups
80 kb swing
60 burpee box jump
40 ball slam
20 hspu
10 wall walk

Cash Out
partner leg ups and down!
2rds each 40/20

partner A lay flat and hold onto partner B's ankles while lifting both legs as high as possible
partner B forcefully pushes partner As legs down - repeat

Warmup
Warm up - bike or row for 3 min
Static and Dynamic Movements
Group led wod specific mobility

Skill Work
Cleans - warm up & progression
pvc, empy bar, lite weight
6 min emom
4 front squat

Metcon
Complete as many rounds as possible in 7 minutes of:
10 power cleans 135/95, 115/75, 95/65, 74/45
20 push-ups

Warmup
warm up - static and dynamic stretching - coach led mobility

Skill Work
6 min emom
1 Bear Complex

WOD
21 -18 - 15 for time
kb/db thrusters
row (or bike add 3cal)

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
prep each wod movement with empty bar then add weight gradually

WOD
Burpee + 185-lb. back-squat ladder
Rest 3 minutes
Burpee + 115-lb. shoulder-press ladder
Rest 3 minutes
Burpee + 245-lb. deadlift ladder

For the ladder pattern, perform 1 rep of each exercise the first minute, 2 reps of each the second minute, 3 reps of each the third minute, continuing as long as you are able. Use as many sets each minute as needed.

Post number of rounds/minutes completed for each ladder

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
burgener warm up w pvc, empty bar then weighted bar
https://journal.crossfit.com/article/coach-burgener-explains-the-burgener-warm-up

WOD
4 RFT
20 Power snatches 95/65, 75/45, 65/35
50 double-unders / singles

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
Rowing Technique
https://journal.crossfit.com/article/row-technique-correction-with-ben-bergeron

PARTNER WOD
2 person partner:

5 RFT
Row 1,000 meters
dbl kb lunges down to ring
10 jumping pull-ups
dbl kb farmers carry back

a1 rows 500m and immediately moves to next movement
a2 starts immdiattely when a1 is off rower

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
t2b progression
https://journal.crossfit.com/article/toes-to-bar-progression

Metcon
15-12-9 reps for time of:
Toes-to-bars
Ball Slams 40/30, 30/20, 20/10
Thrusters 95/65, 75/45, 65/35

Warmup
warm-up, dynamic and static movements, wod specific mobility

Skill Work
6x3 emom CLEANS
coach led clean progression
with bar then weight

WOD
Five 3-minute rounds of:
front squats, 10 reps [rx+185/135, 155/105, 135/85, 115/65, 95/45] 10 box jumps rx+ 34/27, 30/24, 24/20, 20/12
Row for max calories

Rest 2 minutes between rounds

Post calories rowed each round

https://journal.crossfit.com/article/fixing-common-rowing-errors

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
GYMNASTICS:
HS Progression

9 min emom
3rds 40/20
hs hold
hs negtives
hspu

Benchmark:
Diane
21-15-9
Deadlift
hspu

Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility

Skill Work
JERK
Progression
walk thru 3 press movements
focus on push jerk and split jerk
[barbell understanding and feet position] 6 min emom
2 push jerk + 2 split jerk

Metcon
3 RFT
3 s2oh
6 kb single arm oh lunge
12 kb swing
24 kb sit ups

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility

Skill Work
CLEAN
Progression
high hang, muscle clean front squat, hang clean, clean
6min emom - 2 pp partner
1 high hang power clean + 1 hang squat clean
50%-60%
optional min increase each rd

PARTNER WOD
2 pp partner
5 RFT each
5 power clean
10 bar jump over
10 cal row
a1 starts and a2 starts when a1 completes bbjo

Warmup
bike or row for 3min
10 air squats, 5 squat jumps, alt lunges down, side lunges back, 5x cobra-pushup-down dog
coach led wod specific mobility

Skill Work
SNATCH
Burgener Warm up:

6min emom
4x hang snatch (2"",4"", 6"", land)

Metcon
10 RFT
1 power snatch
2 oh squat
3 bbjo
4 K2E

135/95, 115/75, 95/65, 75/45

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility"

Skill Work
5 Jefferson Curls
Clean Progression:
6min emom
1 hang power clean + 1 hang squat clean + 1 clean

Metcon
5 RFT
12/10 cal row
5 Manmakers
10 weighted sit ups 45/25

Warmup
bike or row for 3min
2rds - alt lunges down, side lunges back
inch worm down, carb walk back, 10 dog down push ups
coach led wod specific mobility

Skill Work
bench press 12,10,8,6,4,2

Metcon
"10 rounds
1 DL
3 strict hspu
5 T2B
7 squat jump
275/185"

Cash Out
tabata 4min 40/20
wall sit / low plank

Warmup
row 600/500
10 air squats, 5 squat jumps
bear crawl down - crab walk back
alt lunge down - side lunge back
broad jump down - duck walk back
coach led wod specific mobility

Skill Work
Coach led Jerk review
6min emom
Partner Jerks
1 push jerk + 1 split jerk

PARTNER WOD
"2 person partner sprints - for time
5 rounds ea.
5 s2oh, 5 ctb, 5 cal bike
155/95, 135/85, 115/75, 95/65, 85/55, 75/45"

Warmup
"bike or row for 3min
2rds - alt lunges down, side lunges back
PVC pass thrus then, 2rds- 10 air squats, 5 squat jumps,
coach led wod specific mobility

Skill Work
"Snatch Progression
6min emom
1 Snatch + 1 Hang Snatch

Metcon
For time:
3,6,9,6,3
Squat Clean 155/95, 135/75, 95/65, 75/45
KB Hang Snatch 53/35, 44/26, 35/18
BBJO"

Warmup
bike or row 3 min
3rds 10 jumping jacks, 10 air squats, 10 jump squats
coach led mobility

Skill Work
3x10 ghd hip extension, 3x10 bulgarian squats, 3rds of monster walks

Metcon
30 DU
30 kb cleans
30 DU
30 KB Front Squats
30 DU
30 KB Thruster
30 DU
30 KB Swing

Warmup
bike or row for 3min, bear crawl down, alt front lunge back, inch worm down, side lunge back, duck walk down, broad jump back - coach led mobility

Skill Work
3rds - A: 3x10 kb alt arm press, A1: med ball thruster, A2:jump squat

WOD
15min amrap: buy in row 750/600 -8 box jump over, 6 thrusters, 4 burpee bar jump over

Warmup
bike or row for 3min - 3 rds 10 air squat, 5 squat jumps, 5 down dog push ups - alt front lunges down and side lunges back

Skill Work
3x10 A:close grip bench press (55%-65%) A2:kb halo A3: kb Russian swing

Metcon
5 RFT:
9 DL, 7 HC, 5 FSQ, 3BBJO
rx+135/95, rx115/75, sc 95/55, 75/35

Cash Out
100 weighted sit ups 45/25, 25/15

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max clean

Metcon
50-40-30-20-10 Reps For Time
Double-Unders/Sit-Ups -
then Immediately do..
3RFT
5 t2b,
10 hspu
15 oh lunges
10 Clean-and-Jerks (135/95 lbs)

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max clean

Metcon
"50-40-30-20-10 Reps For Time
Double-Unders and Sit-Ups
then
3 Cycles, For Time:
5 pull-ups, 10 pushups, 15 air squats
10 Clean-and-Jerks (135/95 lbs)

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep max DL

Metcon
"5 RFT
7 Chest-to-Bar Pull-Ups
14 Kettlebell Swings (32/24 kg)
21 Wall Balls (9/6 kg)"

Warmup
cardio warm up - 400m jog or 3min of bike or row - coach led wod specific mobility

Strength / Skill
partner hang snatch: 8 min emom alt 4 hang snatch ea at top of minute

PARTNER WOD
"2 person Partner wod:
5 RFT
20 Pull-Ups
30 Push-Ups
40 Sit-Ups
50 Air Squats

Warmup
cardio warm up - 400m jog or 3min of bike or row - 3rds 10 air squats, 5 jump squats, 10 push ups, coach led wod specific mobility

Strength / Skill
12 min to establish 1 rep front squat

WOD
"Five 3-minute AMRAPs in 19 minutes
AMRAP in 3 minutes
3 Power Cleans (135/95 lbs)
6 Push-Ups
9 Air Squats
Then Rest 1 minute
Repeat 5 times
Complete as many rounds as possible (AMRAP) in 3 minutes, then rest 1 minute. Start each 3-minute cycle where you left off on the previous cycle. Repeat for a total of 5 cycles. Count total rounds and reps completed."

Warmup
cardio warm up - 400m jog or 3min of bike or row -
2 rounds of: 10 air squats, 5 jump squats - bear crawl, duck walk, front lunges, side lunges
Coach led wod specific mobility

Strength / Skill
12 min Bench Press to establish 1rep max

Chipper For Time
30 Box Jumps (24/20 )
30 Jumping Pull-Ups
30 Kettlebell Swings (53/35, 44/26, 35/18)
30 Lunges
30 Knees-to-Elbows
30 Push Press (95/55, 75//35)
30 Back Extensions
30 Wall Balls (20/14, 14/10, 10/8)
30 Burpees

PARTNER WOD
"3 Person Teams
McGhee and Holleymam
McGhee 30 Min AMRAP (275RX)
5 Deadlifts (225/155 185/135 165/115 135/95)
12 Push Ups
9 Box Jumps
Partner A – Completes Full Round of 3 movements
Partner B – Bike for Calories
Partner C – Rest
3 minute Rest
Holleymam 30RFT (225/155RX)
5 Wall Balls
3 HSPU
1 Power Clean (185/135 165/115 135/95 105/75)
Partners Split however they want. Just need to complete 30 rounds.
Run 400 Together

Warmup
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch, 5 jump squats - coach led mobility

Skill Work
burg warm up as group - 10 mins emom: 1 HS, 1 S + 1 OHSQ

Metcon
5rds: 5 OH Squat, 10 T2B, 100m kb farmer carry

Warmup
jog 200m - 2 rds 10 sumo air squats - bear crawl down crab walk back 10 air squats
Coach led mobility for wod readiness

Skill Work
12 min back squat to establish heavy singles

Metcon
30/25 cal row - ladder 1-10 - dbl shot wb - 10-1 kb swing - 20/14, 14/10, 10/8 - 53/35, 44/26, 35/18
30/25 cal row - ladder 1-10 - hang kb snatch - kk goblet squat 53/35, 44/26, 35/18

Warmup
A: row 500/400m
B: grab a light kb and meet in center.
B1: coach led - leg / shoulder/ wrist mobility
C: 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.

Strength / Skill
6min EMOM Press Complex:
1x strict, 1x push, 1x jerk

PARTNER WOD
partner wod: 2person
20 min amrap -
A1 - 7 clean and jerk - 7 burpee clap
A2 bike max cal - 185/115, 155/95, 135/75, 115/55

Warmup
400m jog or 600/500 row or 3min bike
2x bear crawl, crab walk,
shoulder mobility, wrist work

Skill Work
Hand Stand progression - hold, walk

Metcon
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14

Cash Out
4 min tabata 20/10 - bar L hold

Warmup
400m jog,
3rds 10 air squats, 5 jump squats, 5 down dog push ups
wod specific mobility work w coach

Skill/Progression
8 min emom:
3 Deadlift (55%-65%) [do not let barbell go / lat engagement] 3 burpee bar jump over

Metcon
4RFT:
Row 500/400 m
5 Squat Clean
10 Jump Squat
15 HRPU"

rx 155/95
sc, 115/65
other - 95/55/ 85/45, 75/35

PARTNER WOD
3 Person Wod 150’s

Karen Buy-In 150 Wall Balls
A – Chips at Wall Balls
B – 20 Push-Ups
C – 20 Sit-ups
Run 400 Meters Together

Pull-ups 150
A – Chips at Pull-Ups
B – 20 Air Squats
C – 20 V-Situps
Run 200 Meter Together

150 Push Press 95/65 85/55 75/45 65/35
A – Chips at Push Press
B – 20 Ball Slams
C – 20 Frog Jumps
Run 200 Meter Together

150 Calorie Row
A – Chips at Calories
B – 20 Box Jumps
C – 20 KB Swings
Run 400 Together

15 Bear Complex – Split evenly 95/65 85/55 75/45 65/35

Warmup
3min bike or row or run parking lot - 2rds duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach

Skill Work
Tabata 20/10 - 12x6ea: HSPU progression - strict negatives- Pull Up progression - negatives 90degree hollow hold,

WOD
Row 1000/800
Ladder 10-1 DL, HSPU 225/155
Bike 46/40

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach

Skill Work
Hang Clean progression / then, 6min emom 2hpc, 2hc

Metcon
15 Thrusters+Pullups, 12 Thrusters+BBJO, 9 Thrusters+Pullups, 6 Thrusters+BBJO, 3 Thrusters+Pullups

Warmup
2min of bike or row, 20 air squats, 10 squat jumps, bear crawl down and back, crab walk down and back, pvc wod specific mobility w coach

Skill Work
A: snatch progression
B: 6 EMOM alt partner hang snatches [4ea]

PARTNER WOD
partner chipper - 200 du, 60 ball slam, 50 t2b, 40 hspu, 30 burpee box jump, 20 wall walks, 10 rope climb - 200 du

Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

Skill Work
3x10
A: med ball clean
A2: db row
A3: tricep kick back

Metcon
for time:18-15-12-9 - row, kb swing, wall ball

Warmup
Before anything - 4 min of run or row or bike: then, 10 static hold air squats, 10 alt lunges (R+L=2), 10 side lunges (R+L=2), 5 downward dog pushups
PVC Mobility

Skill Work:
A: 3x10 box front squats front squats 60%-70%
A1: 3x10 russian KB swing
A2: 3x10 arnold db press

Metcon
10 min amrap -
1 HPC -
1 FS
1 S2OH
bar jump over
after each rd add 1rep each

Warmup
3min of warm up - you pick - jog 400m, row or bike

2 rds: 15 air squats, 10 squat jumps, 5 down down push ups

1 rd: crab walk down to rig, hanging scap hold - high kicks back

wod specific mobility w coach
2 ppl PARTNER CHIPPER
400 Meter Run
100 weighted sit ups 45/25, 25/15
10 burpees each
90 push ups
9 burpees each
80 weighted alternate lunges 45/25, 25/15
8 burpees each
70 KB Swings 53/35, 44/26, 35/18
7 burpees each
60 Wall Balls 20/14, 14/10
6 burpees each
50 Box Jump 24/20, 20/12
5 burpees each
40 T2B
4 burpees each
30 Calorie Bike
3 burpees each
20 Calorie Row
2 burpees each
10 Wall walks
1 burpee each
400 Meter Run

Warmup
12/10 cal bike
down: 10 air squat - duck walk
back: 5 squat jump - high kick
down: 10 air squat - inch worm
back: 5 burpees - butt kicks
down: 10 air squat - broad jump
center: wod specific mobility w coach

Skill Work
10min emom
1-3 Cleans adding weight at your pace

Metcon
For Time:
Buy-in: Row 30/25
Ladder up 1-10 DL 225/155, 185/125, 155/95, 135/75
Ladder down 10-1 WB
Buy out: Bike 40/35

Warmup
On Own: 3mim warm up - either run 400, bike or row

As Group: line in a group of three - follow up other down to rig and back
15 air squats then turkey walks (same as duck) - butt kicks back
15 air squats then, turkey walks - high kicks back

As Group: floor mobility - wrist - clockwork, hamstrings

HOLIDAY
3 person Partner WOD - TURKEY WOD - gobble gobble

Warmup
2min of bike or row, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobility w coach

Strength / Skillsquat complex from rack
OH 5x3, Front 4x3, Back 3x3

PARTNER WOD
2 person team 18min amrap
a1: bike for total cal -
a2: 15 kb swing, oh kb walking lunges to rig, 15 k2e, oh kb walking lunges to rig
switch

Warmup
bike 10 cal then, jog 200m then, 10 air squats, inch worm down, 5 hanging scap, high kick back, side lunges down, 5 hanging scap, PVC mobility (10 pass thrus)

Skill Work
press complex - back, front OH

WOD
5 Minute AMRAP:
30 Shoulder To Overhead Max Toes Through Rings
STO Weights: 35-39: 155/93 40-44: 135/83 45-49: 115/73 50+ : 95/63

Warmup
Before anything - 4 min of run or row or bike: then, 6 static hold air squats, 6 lunges, 6 side lunges, 3 inch worms, 3 downward dog pushups, PVC mobility

Skill Work
12 min snatch - burgenger warm up - then hang snatch and snatch or singles - adding weight

WOD
21-15-9 - clean, wb, bjo
35-39 - 155/93, 40--44 - 135/73, 45-49 - 115/63, 50+ 95/53]

Cash Out
2 sides alt burpee ladder 1-10

Warmup
row 15/12 cal or 12/10 cal bike - 3 rds 10 air squat with 2 second pause at bottom 5 jump squat, 5 hrpu - bear crawl, duck walk - high kick - inch worm - butt kick - wod specific mobility - on own

Coach Mike's Madness
Three Team Partners
99 Problems – But You’re Not One of Them

Split Reps Evenly - Only one person works at a time. Move onto next
movement when all 99 reps are completed. The two people that are
resting need to do 10 pushups during each movement once.

99 Cal Row/Bike
99 Burpee Pull-Ups
99 KB Swings (53/44, 44/35, 35/26)
99 Box Jumps (24/20)
99 DB Snatches (50/35, 40/25) (L/R =1)
99 Weighted Sit-ups (45/25)
99 Goblet Squats (53/44, 44/35, 35/26)
99 Dips off Box
99 Cal

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - 2rds10 air squats 5 squat jump, 5 dog down push up - wod specific mobility w coach

Skill Work
3rds ea. 20/10a: a:handstand hold - b:kb farmer carry - c: ghd back

Metcon
9-15-21 - HSPU + DL 225/155, 185/135,` 155/105, 135/95

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobilty w coach

Skill Work
10 min emom: 1 HC + 1C (add load each min)

Metcon
5 RFT - 5 C&J, 10 T2B, 15 cal row

Warmup
12/10 cal bike -
3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back
wod specific mobility w coach

Skill Work
a: strict press 3x5 (wod weight)
b1: 10 med ball clean + b2: 10 scap pull

Benchmark
FRAN
21-15-9
Thrusters (95#/65#)
Pullups

proper weight selection important - coach will recommend
10 minute time cap

Warmup
row 600/500m or bike 2min or run 400m
then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back,
then group wod specific mobility with coach

Skill Work
a: Front Squats from rack to box - 3x5 (50-60%) + a1;: Banded monster walk down and back
WOD
For Time:
rd1: 200m run, 30 box jump, 30 wall ball
rd2: 200m run, 20 box jump, 20 wall ball
rd3: 200m run, 10 box jump, 10 wall ball

box 30/24, 24/20, 20/12
wb 20/14, 14/10, 10/8

Warmup
row- 500m- 3 rounds- 10 air squats, bear crawl down, 5 jump squats, crab walk back

PARTNER WOD
2 Person Wod :
1000 m buy-in
100 SDHU
100 partner wall ball sit-ups
100 Wall balls
100 push press
100 push ups
every 5 mins 5 Burpees together

Warmup
buy-in 12/10 cal bike
duck walk down- high kick back
inch worm down - butt kick back
front lunges down - side lunges back
15 air squat - 10 squat jump - 5 burpee clap
wod specific mobility w coach

Strength / Skill
a: Back squat 7x1

b: heavy snatch grip pulls (pause and explode 2+2) 90%, 100%, 110%
- wait for coaches' instruction

WOD
5RFT:
1rd = Hang Power Snatch, Power Snatch + OHS, Hang Snatch, Snatch + OHS

(must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'RD" you have 1 minute before you can start next "rd"

Warmup
12/10 cal row, 3rds 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach

Strength / Skill
Deadlift / Burpee tabata 8rds 20/20
alternating - Deadlift - Burpees

WOD
3rft: 12 back squat - 400m run
rest 3min
3rft 9 power clean - 24/20 cal bike
rest 3min
3rft 6 thruster - 24/20 cal row
135/95, 115/75, 95/65, 75/45

Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps, front lunges down, side lunges back - wod specific mobility w coach

Skill Work
Gymnastics Skills/Progression 3rds each 90/30 - a:hand stand walk b:pull up kip work, rope climb

Metcon
For Time: 25 min cap
100 DU 20 hspu, 40 cal bike, 4 rope climb, 20 cal row, 20 pull ups
50 DU, 15 hspu, 20 cal bike, 2 rope climb, 10 cal row, 10 pull ups

Warmup
row 600/500m or bike 2min or run 400m , then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach
Strength / Skill
a: Front Squat 7x1 b: Heavy clean pulls (pause and explode 2+2) 90%, 100%, 100%
Metcon5RFT: 1rd = a: hang clean + clean + push press, b: hang clean + clean + push jerk c: hang clean + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys" When you complete the 'Rd" you have 1min rest.

Warm-up
1st: get on rower or bike for 3min. (or jog a 400m)
2nd: 5x toe touches - hands up high for full extension and down to toes/skins
3rd: Down and Back - Bear Crawl - Crab Walk - Front Lunge - Side Lunge -
4th: 2x - 10 jumping jacks + 10 air squats + 10 squat jumps

Coach Mike's Madness
3 Person Wod
Buy-In 120 Cal row - Split Evenly

120 Pull-Ups
Partner 1 - Chips Away at 120 Pull-Ups
Partner 2 – Hollow Hold
Partner 3 - 120 Person jump over who is Hollow Hold

Rotate whenever someone needs a rest or if Hollow Hold breaks

120 Sandbag Step-Ups on box (50/25)
Partner 1 – Chips away at 120 Sandbag Step-Ups
Partner 2 – Elbows Plank
Partner 3 – 120 weighted Sit-ups (45/25, 25/15)

Rotate whenever someone needs a rest or if Plank breaks

120 Cal Bike
Partner 1 - Chips away at 120 Cal Bike
Partner 2 - 200 Meter Sandbag run
Partner 3- 120 KB Swings (53/44, 44/35, 35/26)

Rotate after each 200 Meter Sandbag Run

120 Deadlifts (225/155, 185/115, 165/95)
Partner 1- Chips away at 120 Deadlifts
Partner 2 - Parrallel Wall Sit
Partner 3- 120 Ball Slams (40/30, 30/20, 20/10)

Rotate whenever someone needs a rest or if Wall Sit breaks

12 Rope Climbs need to be done anywhere during the workout - split evenly

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - wod specific mobility w coach (grab pvc)

Skill/Progression
Tabata 4 rds ea 90/30:
a1.rope climb a2 pull up a3. hspu

WOD
5RFT:
1rd = a:hang power snatch+ohs, b:power snatch+ohs, c:hang-squat snatch+ohs, d:squat snatch+ohs

Must be able to complete the entire rd without putting bar down.
If you can add weight in between rounds then do so "same rule applys"

Warmup
12/10 cal row, 10 jumping jacks, 10 pvc pass thurs, 10 oh squats - wod specific mobility w coach
Strength / Skill
BENCH: 7x50%, 5x60%, 3x70% + 2 (pause and explode)
Metcon
"8 Rounds for Time - time cap 25min
8 Push-Ups
8 GHD Sit-Ups
8 Air Squats
8 Pull-Ups
8 Deadlifts (95/65 lb)
8 Hang Power Cleans (95/65 lb)
8 Shoulder-to-Overheads (95/65 lb)
8 calorie Row"

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - wod specific mobilty w coach
Metcon
Partner WOD 2ppl
"For Time - Buy-in 100 cal bike (split)
Then, 20 Rounds of:
10 Toes-to-Bars
20 Air Squats
10 Kettlebell Swings -
A1 goes while A2 rest then, switch"

Warmup
12/10 cal bike - 3rds 10 air squats, 5 squat jumps,front lunges down, side lunges back - wod specific mobility w coach

Skill Work
Thriller dance warm up

Metcon
Halloween Zombie WOD: 10RFT - Pumpkin smashes (11 ball slams 30/20), Candy bag carry (10 wreck bags walking lunges 50/25), chainsaw row (9cal row) Brain toss (8 wb shots 20/14, 14/10), Walk like the dead (7 walking push ups) Blood on bar (6 pull-ups), Grave diggers ( 5 burpees)

Warmup
row 600/500m, then 3 rds - 10 air squats, bear crawl down, 5 jump squats, crab walk back, - then group wod specific mobility with coach

Strength / Skill
a1: front squat, 7x50%, 5x60%, 3x70% + 2x (pause and explode)
b1:.3x10 DB rows, b2: 3x10 russian kb swings

Metcon
5RFT: 1rd = high hang clean + clean + push press, high hang clean + clean + push jerk, high hang + clean + split jerk (* must be able to complete the entire rd without putting bar down. If you can add weight in between rounds then do so "same rule applys"

Saturday, October 28, 2017
Warmup
10 cal bike, 200m jog, bear crawl, duck walk, inch worm, high kicks, butt kicks, 20 air squats, 10 jump squats
PARTNER WOD
3 Person Wod
"Don't think of the reps you have left, just get the 1 in front of you, then another,and another"
Buy-In
2000 Meter Row
Partner 1 - Rows
Partner 2 - Hold 45/25 Plate OH
Partner 3 - Wall Squat Hold

As soon as either Partner 2 or 3 breaks, all members switch stations.
Keep switching off when Partner 2 or 3 breaks until total row is done.
Row will not be divided equal, since based on breaking.

Whitten
10RDS - 33 reps split evenly. Team must run together
33 kb swings 70/53, 53/44,44
33 Box Jumps 24/20 20/18/12
Run 200 Meters (Start run together, 1sr person IN can start 11 burpees)
33 Burpees
33 Wall Balls 20/14, 14/10/8

When Partner 1 finishes first 11 they can move onto the next one.
Partner 2 then can start their 11 first movement while Partner 1 is on 2nd movement, etc.
When you get to run all three members need to be done with their 11 reps to start the run.
First person IN, starts 11 burpees while the other partners rest, then continue on

CASH OUT
15 wall walks - split evenly

Warmup
12/10 cal bike - duck walk down- high kick back - inch worm down - butt kick back - mobility w coach

Strength / Skill
PRESS - 15 min to est 1 rm strict / push

Benchmark
MARTIN
buy-in -800 meter Run
Then, 8 Rounds of:
8 Push-Ups
8 Pull-Ups
8 Air Squats
Then:
buy-out800 meter Run"

Skill Work
SNATCH: burgener warm up + skill transfer then, 8min emom 1 sn + 1 ohsq [add weight to moderate %] Metcon
10 rounds: 1 OH Squat - 10 cal row - 5 t2b (155/115, 135/95, 115/75, 95/65, 75/45

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch

PARTNER WOD
"AMRAP (with a Partner) in 31 minutes
8 Thrusters (155/105 lb)
6 Rope Climbs
11 Box Jumps (30/24 in)

Partner 1 performs the workout listed above. Partner 2 runs 400 meters with a sandbag (45/25 lbs). When Partner 2 returns from the run, Partner 1 will grab the sandbag, and begin their 400 meter run, while Partner 2 continues the workout where Partner 1 left off."

Warmup
200m jog, 10 air squats - alt lunges down, 10sec hanging scap hold - crab walks down, 10 down dog push-ups - group mobility/stretch
Skill Work
SNATCH: burgener warm-up - then 8 min emom 1 snatch + 3bbju
Metcon
"With a Running Clock in 16 minutes Tabata Pull-Ups
Tabata Push-Ups
Tabata Sit-Ups
Tabata Air Squats
Tabata Interval (20 secs on and 10 secs off) for each movement – for a total of 32 intervals. The first 8 intervals are pull-ups, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squats. There is no additional rest between movements.

Score is the total reps performed in all of the intervals."

Warmup
10 cal bike, 12/10 row,
bear crawl - high kicks - crab walk - high knees - alt lunges - butt kicks
2rds - 10 jumping jacks - 10 air squats - 10 jump squats
3x toe touches hold for 10sec repeat 3x

PARTNER WOD
COACH MIKE'S - ANNIE ROWING LIKE NUTTS
Rowing ANNIE
2 person teams:
athletes - split row meters evenly & sit-ups each athlete does total reps
row 500,400,300,200,100
abmat sit-ups 50,40,30,20,10

NUTTS
2rds: all reps split evenly
10 hspu
15 DL 225/155, 185/135
25 box jumps 30/24, 24/20
50 pull ups
100 wall balls 20/14, 14/10
200 single jumps
400m weighted run 45/25, 25/15

Warmup
get loose then jog 400m
walking lunges down - butt kicks back
crab walks down - high kicks back
10 air squats - 5 wb air squats - 5 wb shots
5 box step ups - 5 box jumps
empty barbell - 5 jefferson curls - 5 sdhp
row 500/400m

PARTNER WOD
4 rounds. (2 each)
Partner A
30 Wall ball shots
Partner B
Run 200

2 rounds (1 each)
Partner A
Sumo deadlift high-pull, 30 reps
Partner B
Bike 25 calories

4 rounds (2 each)
Partner A
30 Box jump
Partner B
300 meter row

2 rounds (1 each)
Partner A
Push press, 30 reps
Partner B
Run 200

4 rounds (2 each)
Partner A
30 Ball Slams
Partner B
15 cal bike

2 rounds (1 each)
Partner A
30 Hang Cleans
Partner B
300 meter row

100 Wall ball sit-up together. Legs locked

75lb/45lb

Warmup
3rds
10 air squats
5 down dog push ups
200m run
duck walk down - lunges back, - repeat
meet in circle with coach for mobility

Strength / Skill
4x3 Snatch Pull build to 110% max
then 8min emom 1 HgPSn+1SqSn
Benchmark

NANCY
5 Rounds for time:
400 Meter Run
15 Overhead Squats (#95/#65)

Cool Down
Coaches Choice

Warmup
10 cal bike, 10 jumping jacks, duck walk down and back,10 cal row, 10 air squats, 10 jump squats

Benchmark
Karen

Metcon
1000m row
30 KTE, 200m run
30 pull ups, 200m run
30 t2b 200m run

Cash Out
coaches choice

Warm-up1:
10cal bike, hands to feet stretch, 10 air squat, 5 jump squat, front lunges down, scap hold, inch worm back.
Warm-up 2:
Junk Yard dog
PARTNER WOD
buy-in 8x250m
then 10rds alt partner sprints: 5 cal bike, 5 C&J, 5 burpee Bar Jump Over
[rx185/135, sc155/115, mrx 135/95, msc 95/65]

Warmup
10cal bike, bear crawl down and back, jog 200m duck walk down and back, 10 air squats, 5 jump squats, alt lunges down, side lunges back - group mobility - pre-skill: 5 jefferson curls with bar

Strength / Skill
4x3 Clean Pull 110% max then 8min emom 1 HgCl+1SqCl

Metcon
16min amrap 7 Front Squat, 7 Burpees, 200M run rx155/115, mrx/sc115/85, 95/65 75/45

Cash Out
Coaches Choice

Warmup
400m jog, bear crawl down and back, inch worm, pvc pass thrus/mobility coach led mobility

Skill Work
Gymnastics skill work - hand stand push up progression - Muscle ups etc

WOD
3RFT - bear complex + 400m run

Cash Out
coaches choice

Warmup
get loose - at 5min after jog 400m - alt walking lunges, high kicks, duck walks, butt kicks, crab walks, jumping jacks - meet in middle for coach led mobility

Skill Work
Clean Pull - 3x4 90%,100%,110% 5min emom clean - 1HPC + 1HC (increase # each min)

WOD
ladder 1-10 DL + 10-1 hspu

Cash Out
4min tabata 20/10 - jump (DU/Single)

WARMUP
200M jog, bear crawl, inch worm, crab walk, high kicks, butt kicks

SKILL WORK
SNATCH: 3x4 90%,100%,110% snatch grip deadlift -

WOD
10min amrap:
1 snatch + 2 OH squat - run 200m,
add 1 snatchand 2 oh squat each rd

WARMUP
posted on whiteboard

PARTNER WOD
2 Partners: only one works at a time. split evenly

IN 2000m row
100 KB / DB snathes
100 burpee plate jump
100 box jumps
100 HSPU
100 K2E
100 partner wall ball sit-ups
OUT 2000 row

WARMUP
posted on the whiteboard

STRENGTH / SKILL
1: bench 4x3 60, 70, 80 (pause and power)
2a.3x10 dbl curl, 2b: 3 x 10 tri kick back

METCON
Buy-in Row 30/25
ladder up 1-10 = DL - ladder down 10-1 WB
Buy out Row 30/25

CASH OUT
rower pike / bridge

WARM UP
400m run on own: as a group we will crab walk down to 5 scap pulls, butt kicks back, banded side to side down and back - meet as group w coach for dynamic and static stretches

SKILL WORK
C&J Emom
top of every minute perform 1 clean & jerk - add weight each minute until max lift or form is compromised

METCON
3RFT:
30 AB, 3 DL, 6 Cl, 9 FSQ
COOL DOWN
tabata hangs... 4rds of 10sec on 10sec off - pull up (or jump) into a hollow hold with elbows at 90 degrees

WARMUP
on own Jog 400 and then get loose... foam roll, mobility - coach led

BENCHMARK
TREVOR
For Time (in a Team of Four)
300 Pull-Ups
400 Push-Ups
500 Sit-Ups
600 Air Squats

In a team of four, two people may work at a time. Reps are cumulative for all team members. All reps of each movement must be completed before moving on to the next movement (i.e. finish all pull-ups before moving on to the push-ups).

CASH OUT
1 Mile Run

WARMUP
jog 400
line up in rows of three:
* bear crawl down
* run out back left into front 100m
* crab walk down
* run out back left into front 100m
* high kicks down
* run out back left into front 100m
* Group - coach led mobility and stretch

PARTNER WOD
Partner Wod:
Chipper
run 800m - together
100 wall ball sit-ups
10 synchronized burpees
run 200m
80 wall balls
8 synchronized burpees
run 200m
60 kb swings
6 synchronized burpees
run 200m
40 OH lunges L+R=1
4 synchronized burpees
run 200m
20 CTB
2 synchronized burpees
run 200m
10 Wall Walks
1 synchronized burpee
200m run

you must complete 5 rope climbs each before the end of the wod

WARMUP
run 500, bear crawl, crab walk, inch worm, mobility worl

STRENGTH / SKILL
12 min of working on weakness - snatch

METCON
12 min amrap 4 PC + 7, hspu, 4 PC, + 7K2E

CASH OUT
coach choice

WARM UP
400m jog, mobilty work. coach lead stretched

SKILL WORK
Tabata 3Rds ea. 30/15 A. GHD back extension A1 Russian KB swing A2 seated boxx jumps

METCON
21-15-9 OHS, bbjo, 400m run

CASH OUT
Coaches choice

WARM UP
10cal bike, 400m jog, high kick, 5 air squat

STRENGTH / SKILL
A. back squat 5x3 [ 3 seconds down, 2 sec pause) - B. Deadlift 5x5 (pull thru post chain, descend 3sec

METCON
5RFT -10 front squat - run 200m

CASH OUT
Coached Choice

WARM UP
row 500m, 5 down dog push ups, group stretch

STRENGTH / SKILL
A. Bench Press 5x3 - B. 10x3 dumbell row

METCON
4RFT 500m row - 25' dbl KB lunges - 10 CTB - kb farmer carry back

CASH OUT
coaches choice

WARMUP
400m jog
down: inch worm
bar hang 10 seconds
back: high kicks
5 air squats + 5 jump squats
down: spiderman
bar hang 10 sec
burpee broad jump

PARTNER WOD
Each partner will complete half the reps
While one athlete is completing the movements, the other will be holding the assigned position.
Each athlete must complete 50 reps before switching
If the athlete holding stops for any reason BOTH athletes must do 4 penalty burpees,

100 wall balls / wall sit
100 pull-ups / low plank
100 kb swings / hs Hold
100 sdhp / oh plate hold
100 weighted sit ups / barbell hold

WARM UP
400m jog, PVC mobility, pvc 10 air squats, inch worm, crab walk, wrist clockwork, samson stretch 5 jump squats

STRENGTH / SKILL
burg warm up as group -
10 min emom: 1 HS, 1 S + 2 OHSQ

METCON
5 RFT:
5 BTN Sn Grip Push Jerk, 10 T2B, 100m kb farmer carry
135/95, 115/75, 95/55, 75/35

WARMUP
2rds jog 200m - 10 sumo air squats - bear crawl down crab walk back 10 air squats

STRENGTH / SKILL
10 min back squat to establish heavy singles

METCON
30 cal row - ladder 1-10 dbl shot wb - 10-1 kb swing 20/14, 70/53
30 cal row ladder - 1-10 - hang kb snatch - 10-1 goblet 55/35, 44/26, 35/18

COOL DOWN
foam roll

WARM UP
row 400m, grab a light kb and meet in center. leg stretch, 3 rds of 5ea kb press L&R, 10 goblet squat, 10 russian swing, 10 american swing.

STRENGTH / SKILL
Press - Strict
10 min strict press to establish 1 rep max x 3

METCON
partner wod: 20 min amrap -
A1 - 7 power clean, 7 burpee clap
A2 bike max cal
185/115, 155/95, 135/75, 115/55

WARM UP
400m jog, bear crawl, crab walk, shoulder mobility, wrist work

STRENGTH / SKILL
Hand Stand progression

METCON
3RFT: 15HSPU, 21 Box Jumps, 400m run with med ball 20/14

CASH OUT
100 sit ups any style

WARM UP
400m jog, 3rds 10 air squats, 5 jump squats, 5 down dog push ups

STRENGTH / SKILL
10 min emom:
4 burpee bar jump over + 4 Deadlift (70%)

METCON
3 rounds for time of:
Row 250 meters
95/65, 75/45, 65/35-lb. squat snatches, 12 reps
21 push-ups

CASH OUT
100 sit up - any style

WARM UP
2x jog 200m then 10 air squats and 5 jump squats- repeat
high kicks, high knees, butt kicks down and back
pvc mobility

--------------------------------------------------------

PARTNER WOD
2 Person Teams
every moment including the run is to be down separately.

400m run (200m each - down and back)
50 pull ups (25 ea)
100 weighted lunges 45/25 (50 ea)

600/400m row (m/w 300/200each)
50 t2b (25 ea)
100 weighted crunches 45/25

40 calorie bike (20 each)
50hRpu
100 slam balls 40/30, 30/20, 20/10

200 DBL under (1ooea)
50 wb dbl shot
100kb swing