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Skill Work
20 mins
ohs 5x5 pvc/empty barbell
Sn balance - 55/35 5 reps, 65/45 5reps
5 reps 1 Power shrug (hang) + 1 Sq snatch (hang)
1PC (floor) + 1 Sq clean (hang) = build to wod weight or beyond

WcG Benchmark
DEATH BY SQUAT CLEAN
20 Min emom
Death by Squat Clean
115/75
135/95
155/105
185/125

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

Intended stimulus is 5-7 per rd - plan load accordingly

Strength / Skill
"Back Squat 12,9,6,3,drop weight by 50% and rep out
Strict Press 5,4,3,2,1,1,1,

WOD PREP - Coach led

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

2 person Partner YGIG ea movement

6 min amrap
6/4 cal Assault Bike
10 kb swing
10 k2e

2 min transition

6 min amrap
8/6 Row
10 wb
8 ball slam

2 min transition

6 Min
6/4 Ski Erg
6 box jump
6 HSPU

Partner WOD
2 person partner - split
100 cal row
80 ball slams
60 box jump 20"
40 pull-up
20 Bear Complex 115/85, 135/95, 155/105
10 wall walk
20 Bear complex
40 k2e
60 box jump
80 ball slam
100 cal row

every 5 min complete 5 synchronized burpees

Strength / Skill
Front Squat 5x3

8 min emom
odd hshold, negatives, kip
even 3wb squat + 1-2 wb shots

WOD
10-1 Ladder down
WB
HSPU

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

Skill Work
3 rds
10 alt DB Bulgarian Split Squat
5 DB Front rack squat
5 DB Push Press
5 Burpee jumps
10 KB swing (5 russian/5 american)

PARTNER WOD
2 PP Partner WOD
14 min amrap
14 Box Jumps
14 Alt DB snatches
14 DB Box Step Ups
14 Devil Presses
14 Burpee Box Jump Overs
14 DB Thrusters

Strength / Skill
Back Squat 4x6 AHAP
+ ohs prep
Strict Press 4x6 AHAP

Warmup to your weight than do all Back first than Press
WOD
4 min amrap
6 OHS 95/65
6 BBJO

4 min amrap
4 OHS 115/75
40 DUs

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

RX + 20/10
RX++ 40/30

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

Prep Work
8emom
odd c&J build
even - pull=up / dip prep

WOD
12 min amrap
7 dips
7 Power C&J
7 Pull ups

Scaled
side box dip

RX
box dip
c&J 115/85
Pull Ups

RX+
Ring Dips
C&J 155/105
CTB

Skill Work
DB Press 3set x 12-15
DB one arm row 3sets x 6-8 heavy

Chipper Wod - break up however you want and chip away
100 DU
60 Wall Balls
50 Cal row
40 HSPU
30 t2B
20 Muscle ups
100 DU

Skill Work
A: 3 sets of 10 alt Romanian split squats
add load (dbls or kbs)if possible
B: 4 sets of 3 Barbell RDLs add load
C: Wod Prep coach led

WOD
3RDS
1 Bear Complex (7x)
400m run

rx 115/75, 135/95, 155/105

Strength / Skill
Seated Barbell Shoulder Press -
3 warm up sets 10,8,6
then, 3sets x 4 reps ahap

PARTNER WOD
2 person teams YGIG ladder up and down - each Athlete complete 55 reps each block
ie: A1 does 10 then A2 does 10, A1 does 9 then A2 does 9

10-1
Box Jumps

1-10
Thrusters 75/45, [95/65]

10-1
Ring Row, [Pull Ups]

1-10
Burpee full extension

Strength / Skill
Front Squat Pause
4x3 60-80%

Wod Prep:
coach led

WOD
4 rft
400m run
25 wall ball
15 k2e
3 squat clean 135/105, 165,115

Skill Work
DB Bench Press - 3x12-15

Bulgarian Split Squats
3x10 (weight optional)

Metcon
12 min amrap
5 hang clean 115/85
10 push ups
15 wb

rx+ 135/95
rx++ 155/105

Skill/Stamina
Partner Tabata
3rds each 20/10 & stay in station
max cal erg
max cal row
max cal bikeeach rounds work harder (good, beter, best)

PARTNER WOD
5rds each
A1 10 OH weighted tricept extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing 53/35
A2 hanging on rig

2rds Each
A1 10 DB S2oh 50/35
A2 wall sit

1 Rd each
A1 10 DB Snatches
A2 hshold

Skill Work
3rds of:
10 Alt DB rows (5 each side)
10 alt DB Hammer Curl (5 each side)

WOD
12 Min amrap
10 DL 185/125
250/200m row
20 ab mat sit-ups

RX+
DL 225/155
300/250
20 GHD

Strength / Skill
Rig Squats:
4 sets of:
1 front squat pause rck then, 3 back squat (same load)

Prep Work
Wod Prep:
8 rds of 30/30 tabata
rig
barbell snatch/clean/jerk

Metcon
buy-in 200m run
3 rds
3 MU (4 ctb, 5 pullup, 7 ring row)
5 hang sq snatch 95/65 rx+125/85

200m run
3rds
3 clean & jerk 155/105 rx+ 185/125
5 t2b

200m run
10 thrusters 115/75 rx+ 135/95

PARTNER WOD
Chipper - split 2pp

100 btn weighted tri- ext 45/25
row 50 cal
80 wall ball
ski 40 cal
60 kb swing 53/35, 62/44
bike 30 cal
40 deadlift 185/125, 225/155
30 hang clean 135/95,175/105
20 front squat
10 press

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
5RFT:
5 CTB pullups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
250/200 Row
6 Power Snatches 105/75, rx+125/95, rx+155/105
12 weighted sit-ups 45/25, rx++ ghd

Strength / Skill
From Rig:
Front Squat 3x3

From Station:
3sets of 3postion clean progression
barbell, add load 2x

EMOM - 8
odd: 1 hang pull + 1 hang clean + 1 front squat + 1 hang squat clean
Even: t2b prep on rig

Metcon
6 RFT:
3 Hang Squat Clean 135/95 rx+ 175/115
6 t2b
alt Bike/Row 8/6, 10/8

Strength / Skill

16min
1 giant set of Power Cleans -1 from high hang pull then clean + 1 from knee pull then clean + 1 from floor pull and clean
3 sets - empty bar, 75/55, 95/65

6 min emom
ODD: 2 C&J
EVEN: t2b prep

WOD
12 min amrap
3 Clean and Jerk 60-70% of 1rm
6 t2b
9/7 bike

Skill Work
20 minutes on clock
9 sets for load:
5-5-3-3-3-1-1-1-1
Power cleans
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets.
Increase load each set.

Metcon
AMRAP 12:
3 Cleans - moderately heavy
6 box jumps 24/20
12 KB swings 53/35

RX + 30/24, 62/44

Strength / Skill
8 emom
odd: Deadlift prep
even: rig etc

WOD
20 min 2 min emom
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
16 air squats

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,90%,90%80%,70%,60%

WOD
Ladder
1-10 box jumps 20"" +24"")
10-1 kb swing 53/35 (62/44)
then
1-10 wall balls 20/14
10-1 ball slams

Skill Work
"emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc"
PARTNER WOD
"20 min amrap

10 pc 135/95 rx+ 165/115
12 hspu
14 row

10 c&j
12 t2b
14 ski

Skill Work
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond

Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preperation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

rx+ 135/95
rx++ 155/105

Skill Work
Press Complex
strict - push / jerk

WOD
5 RFT
15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125

Skill Work
8 emom
odd hang clean - build to wod weight
even rig work / wb wok

WOD
12 min amrap
3 hang clean 135/95
6 t2b
9 wb

rx+ 155/105
rx++ 175/115

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

What Is the Murph Workout?
People who take on this CrossFit routine do a one-mile run, knock out a whopping 100 pull-ups, 200 push-ups and 300 squats, then round things out with another one-mile run. Per the organization's rules, men and women wear a weight vest that weighs 20 or 14 pounds, respectively.
"It's definitely a tough workout," says Jenna Stankus, CSCS, a certified strength and conditioning specialist, CrossFit coach and owner of Hardwired Fitness in Schenectady, New York. Still, she says you won't hear anyone complain about doing the workout.
Why? Because the Murph is more than just a workout. It's a Hero WOD. These WODs (workouts of the day) are tributes to a fallen first responder or member of the military.

"[They] are meant to be challenging in order to honor the sacrifice that these soldiers have made in defense of our freedom," says Alison Heilig, CPT, certified trainer, CrossFit coach and author of ?The Durable Runner?.
The workout was named after Navy SEAL Lt. Michael P. Murphy, who was killed in action in Afghanistan in 2005, according to CrossFit. After his death, he was awarded the Congressional Medal of Honor for his bravery.
The Murph was a favorite workout of Lt. Murphy, although he called it Body Armor, per CrossFit. The story of Lt. Murphy (and the other members of SEAL Team 10) is told in the book ?Lone Survivor,? as well as a movie by the same name.
Many CrossFit boxes and individuals even sign on to take part in the official Murph Challenge, an annual fundraiser hosted by Forged that benefits the Lt. Michael P. Murphy Scholarship Foundation.

Strength / Skill
Bench Press
10,5,3,1,1,1,3,5,10

WOD
6 min amrap
200m run - buy in
8 ring row +8 hrpu + 16 ab mat sit ups
2 min transition
6 min amrap
200m run buy in
5 pull up +10 push up + 15 air squats
2 min transition
6 min amrap
200 m buy in
5 t2b + hspu + 5 hspu + 5 jump squats

Strength / Skill
Empty Bar warm-up:
2 rds of 5 muscle clean and 5 jerks
5rds of 1 HC + 1 PC + 1 Jerk
increase weight to wod weight

WOD
Grace and Annie share some time together....

50 DU
50 ab mat sit-ups
4 C&J 135/95

40 DU
40 ab mat sit-ups
5 C&J 135/95

30 DU
30 ab mat sit-ups
6 C&J 135/95

20 DU
20 ab mat sit-ups
7 C&J 135/95

10 DU
10 ab mat sit-ups
8 C&J 135/95

Olympic Lifting
15 minutes on clock:
5x1 of:
ygig 1 Hang Pull + Hang Snatch
then, 1 Power Snatch + 1 OHS

WOD
Three 6min wods - 2person teams

5 Power Snatch 95/65
6/4 bike
2 min transition
5 OHS
8/6 row
2min transition
5 S2oh
6/4 erg

Strength / Skill
A Back Squat 3x12 AHAP
B. Strict Press 3x12 AHAP

warm up to your weight than do all 3sets x12 AHAP
WOD
15 Min amrap
15/12 Cal Row
9 Box Jump 24/20
6 Hang SDHP 95/65

rx+
row 21/18
box 30/24
sdhp 115/85

Strength / Skill
"5x3 Back Squat pause
5x1 OHS pause

WOD
5RFT
200 meter run
10 OHS 95/65 rx + 125/85
20 ab mat sit ups
10 ring rows rx+ parellel to fl

Strength / Skill
12 min emom build to wod weight
1 deadlift
2.hang power cleans
3. push press

WOD
Benchmark DT
5RFT
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Strength / Skill
Press
3x3 strict press
5x1 push press or jerk

WOD
4 RFT

12-9-6-3
Bike
Devil Press (35/25)
T2B
Hspu

Rx+ 50/30

Strength / Skill
Back squats
4x3
Overhead Squats
4x2

WOD
OPEN 14.1
AMRAP in 10 minutes
30 Double-Unders
15 Power Snatches (75/55 lb)

Prep Work
sally
2 min
roxanne

PARTNER WOD
partner ladder - ygig

10-1
ski
dips (box)

1-10
bike
box jumps

Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)

WOD
20 min emom
complete each movement within the min and the remaider of the time is your rest until the top of the next minute

10 DL 225/155 RX + 275/185
10/8 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8"

Strength / Skill
Closer grip Bench (elbows in)
10.5.3.1.1.1.3.5.10

Wod Prep:
hang clean + push jerk
put barbell down
hang snatch

WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over

then,
10 Power Snatch 115/85 RX+ 155/105

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 push ups
24 sit ups

Strength / Skill
10 min emom:
ODD: 1 DL + 1 Hang Power Clean + 1 Front Squat
EVEN: Alternate between Russian KB swings & Rig Work

WOD
4rds:
200m run
22 kb swing rx+62/44
11 pull upsv rx+ ctb
5 Deadlifts 225/155, rx+275/185
then.
10 reps of 1 DL + 1 Hang Squat Clean 135/95 rx+ 185/115

Strength / Skill
Back Squat
10,5,3,1,1,1,3,5,10

WOD
For Time:
50/42 Cal Row
Directly into:
10-8-6-4-2
DB Squats 50/35 (holding 2 DBs)
weighted Ab Mat Sit Ups 45/25
HSPUs

PARTNER WOD
8 min sprint amraps

5 DL 225/155
5 hspu
8/6 Row

3 min

5 Front Squats 135/85
5 t2b
6/4 ski

Warmup
Coach Led dynamic movements then, empty barbell work

WOd Prep Work
12 min on clock
min 1-8
Snatch pull + Hang Snatch + Power Snatch
buld to wod weight
then
min 9-12
odd row 10/8 cal
even 5 kb russian + 5 goblet

WOD
For Time:

2rds:
12 American KB Swings 53/35
15/12 Cal Row
directly into
2rds:
12 Goblet Squats 53/35
12/10 Cal Row
directly into
2rds:
10 One Arm KB Snatches 53/35
10/8 Cal Row
directly into
9-6-3
Power Snatch 115/75
Burpee Bar Jump Overs 24/20

Strength / Skill
9 Sets For Load:
Barbell Seated Press
10-5-3-1-1-1-3-5-10

PARTNER WOD
3 wods - 6min amraps
sprint ygig both movements

5 db press 50/35
6/4 SKI
2 min transition
5 t2b or 7 k2e
8/6 row
2 min transition
5 Box Jump 24/20 or 30/24
6/5 bike

Skill Work
8 emom
odd: 1 Clean + 1 FS + Push Press then 1 squat clean + 1 push press (build to wod weight)
even: hspu/rig prep

WOD
5 RFT: 20 min time cap

5 HSPUs
5 Thrusters 95/65 or 115/75, or 135/95
5 K2E, or TTBs
5 Power Cleans
5 Burpees
5 KB Swings 53/35, or 70/53
5 ring rows, or Pull Ups, or CTB

Strength / Skill
Clean
build to 1rm

WOD
Part A:
3 min AMRAP:
9 Cleans 135/105
6 Box Jump Overs 24/20

rest 1 min

Part B:
3 min AMRAP:
9 Ball Slam 20/14
6 Turkish sit-ups 45/25

rest 3 min:

Part C:
For time:
9-12-15
Cleans
Box Jump Overs
Turkish sit-ups 45/25
Ball Slam

Strength / Skill
Deadlift
build to 1RM for today

WOD
16 min total time

4 min AMRAP x 3 rounds

500/400m Row
10 HSPUs
Max Dead Lift in remaining time on clock

rest 2 mins

Dead Lift weight increases ea rd
R1: 185/125
R2: 225/155
R3: 275/175

Warmup
bike 2 min
jump 2 min
coach led mobility

Skill/Stamina
Tabata - 30 /15
2xea Row / WB - (a1/a2 - switch)
2xea SkI / Rig - (a1/a2 - switch)
2xea Bike / empty bar snatch - (a1/a2 - switch)
2xea Jump - both

WOD
2person teams - split ygig
60 DU
50 Wall Balls
50 DU
40 k2e, t2b
40 DU
30 Pull Ups - ctb, mu
30 DU
20 Snatch 95/65, 115/75,135/95
20 DU
10 wall walk

Prep Work
8 emom
odd Power Clean build to wod weight
even alt pressup to push up & air squat

Benchmark
THE CHIEF
5 rds
3 min amrap each rd
3pc
6push-up
9air squat
1 min rest
135/95

Skill Work
Front Squat 3x3
increase load - moderately heavy
then,
C&J Build to starting wod weight 4x2

WOD
4 rft
200m run
12-9-6-3
C&J

115/85
135/105
155/115
175/125

then,
100 ab crunches

Strength / Skill
"Hang Power Clean 3x3 70%
Hang Squat Clean 3x2 80%
Clean PULL from floor 3x2 110%

PARTNER WOD
2 person Partner Sprints

6 min
6/4cal Asault Bike
5 burpee box jump overs

1 min transition

6 min
8/6 Row
10 WB

1 min transition

6 Min
6/4 Ski Erg
6 T2B

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

Warmup
2-3 min jog or bike
Coach Led - Dynamic Mobility prep wod work
then, sally
2 min bw
pause - reset
remainder of song - empty barbell

Strength / Skill
"A: Front Squat
10,5,3,1,1,1,3,5,10

wod prep
C&J build to wod wod

WOD
20 Minutes
Death by C&J
135/95

RX+ 165/115
RX++ 185/125

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

Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills

Strength / Skill
Press Complex
Strict Press to 1rm
then Split Jerk 5x1

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

Warmup
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills
Strength / Skill
Snatch balance 3x3 lite
3x 1 sn grip bs + 1sn grip bs thruster + 1 ohs
3x3 ohs increase load

Chipper
Partner chipper - YGIG

100 DU
50 kb
40 power snatch rx95/65, 115/75, 135/85
30 OHS
20 bar facing burpee jump overs
10 wall walks
20 bar facing burpee jump overs
30 OHS
40 power snatch
50 kb
100 DU

Prep Work
On Own - Row 500/400
Coach Led - Dynamic Mobility prep wod work
then, barbell warm-up/drills

Skill Work
10 min emom
ODD:
1 power clean + 1 hang squat clean
then, 1 squat clean
EVEN:
alternate Rope / hspu prep

WOD
5 rft
1 Rope Climb
3 Squat Clean
6 Hspu
9 row

Strength / Skill
bench press
build to a 2 rep max for today

WOD
6rds top of 3 min

10 bench 70% of todays 2 rm
12 weighted sit ups 45/25
10/8 ski 12/10 row (alternate)

Skill Work
Deadlift - build to 2 rep max tap and go

WOD
14 min amrap
run 200
2 Deadlift 225/155 rx+ 275/185
4 pull up
8 push-up
12 air squats

Skill/Stamina
3rds of each - 20/10
ski/bike/row

PARTNER WOD
2 person team

buy-in 80 Cal Row
40-30-20
wb
k2e

Buy-in 60 cal Ski
40-30-20
kb
ball slam

Buy-in 40 Cal Bike
40-30-20
box jump
sdhp

Strength / Skill
A: hang power clean
4x3 - 50, 60, 70x2
B: Front Squat
3x3 70%

WOD
5 min amrap
3 hang squat clean 135/95
3 burpee bar jump over

2 min transition

5 min amrap
4 t2b
4 hspu

Warmup
On Own:
Easy row 500m
Coach led:
Mobility and Dynamic movements

Skill Work
8 emom
Hang Snatch

WOD
16 emom
10/8 row (rx + 15/12)
5 hang power snatch 115/85 (rx+ 135/95)
8/6 cal ski (rx+ 10/8)
10 push up
every minute complete a movement - the remainding time is your rest

Skill Work
Front Squat 3x3

Prep Work
8emom
odd: power clean build
even 5 wall ball

WOD
5rft
5 power clean 135/95 rx+ 165/115
10 wall ball

Warmup
coach led-
Mobility and Dynamic movements
Barbell warmup

Skill Work
8 emom
ODD: hang snatch - high, mid, knee
EVEN: alt hspractice

WOD
16 emom
10 hang power snatch 85/55
10/8 cal ski
10 hspu
10 box jump
every minute complete a movement - the remainding time is your rest

Warmup
COACH LED:
Mobility and Dynamic movements
Barbell warmup

Skill/Prep Work
10 emom
ODD: 1 power clean + 1 hang squat clean + push press
EVEN: alternate Rig hang/kip & jump

WOD
10 min amrap
3 clusters 95/65
6 t2b
25 DU

rx + 115/75
rx ++ 135/95

Strength / Skill
Bench
10,5,3,1,1,1,3,5,10

WOD
20 min
amrap
15 push up
20 sit up
25 cal row

Strength / Skill
emom
8 Power Clean + Hang Squat Clean

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

Strength / Skill
EMOM for 8 rounds

odd Power Snatch + OHS
even Hang Squat Snatch

WOD
5 rounds

5 Snatches (115/85) rx+155/105 rx++ 175/115
5 Bar facing BJO
5 HSPU rx+ defecit, rx++ defecit strict

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

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

Warmup
mobility row 4min (8rds of 20/10)

Skill Work
8 min emom
min 1-3 3x start light and increase weight
min 4-6 build to starting wod weight
min 7-8 beyond wod weight

WOD
21-18-15-9 row
12-9-6-3 power clean

M 115/135/155/175
W 75/95/115/135

Strength / Skill
15 Minutes on the clock

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

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

PARTNER WOD
3 6 min amrap sprints
2person teams

5 Snatch 95/65
6/4 bike
2 min transition
5 Back Squat 95/65
8/6 Row
2 min transition
5 OHS 95/65
6/4 Ski erg

RX+ 115/85
RX++ 135/105

Strength / Skill
10 min emom
c&J

WOD
12 min amrap
1 clean and jerk 165/115
3 pull-up
6 pushup
9 air squat

2 WODs - 14 min each / 3 min transition
spilt evenly - ygig

WOD1:
2 power clean 135/105
4 burpees
6 kb swings 53/35

3 min transition

WOD 2:
20 wb 20/14
20 hang DB snatch 50/35
20 weighted sit ups 45/25

Strength / Skill
back squats
4x3
ohs
4x2

CrossFit Open WOD
OPEN 11.1 / 14.1
10 Minute AMRAP
30 DUs
15 Power Snatch 75/55, 65/45, 55/35,

Skill/Stamina
sally
2 min
roxanne

PARTNER WOD
partner ladder - ygig

10-1
ski
dips (box)

1-10
bike
box jumps

Strength / Skill
Sn Pull from floor - increase load to 100%
then,
4set of 5 reps each (very light weight) Hang Snatch 65/35, 55/25, 45/15
(focus is on pull, turnover, catch!)

EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute

10 DL 225/155 RX + 275/185
12/10 cal row rx + 15/12
10 KB swing 53/35 RX+ 62/44
8/6 ski rx+10/8

Strength / Skill
Bench
10.5.3.1.1.1.3.5.10

Wod Prep:
hang clean + push jerk
put barbell down
hang snatch

WOD
5 Rounds
1 burp + burpee Barbell jump over
3Clean and Jerk 135/105 rx+ 185/125
6 barbell jump over

then,
10 Power Snatch 115/85 RX+ 155/105

Saturday Partner WOD
WOD 1:
14 min amrap
100 cal row (1 time)
YGIG split evenly
50 push press 95/65 (135/95). 40 hang cleans
30 Front Squats
20 thrusters
Repeat however, no row and the additional movement should be 1/2 of the reps. ie: instead of 50 its 25 etc..

5 Min transition

WOD 2:
14 min amrap
100 cal bike (1 time)
YGIG split evenly
50 wall balls
40 ball slam
30 pull ups
20 box jumps

Repeat however, no bike and the additional reps should be split in 1/2.

Strength / Skill
Front Squat
10 empty barbell
8x40%
6x50%
4x60%
2x70% x3

WOD
12 min amrap
5 t2b
10 push ups
5 db Squat
10 alt db snatch

Strength / Skill
Back Squat
10.5.3.1.1.1.3.5.10

Wod Prep

Hero Wod
NATE
20 min amrap
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (32kg)

Strength / Skill
40/20 - 3rds each - good, better, best

sdhp
row

hshold
ski

press
bike

PARTNER WOD
3 rds - ygig split evenly
20 Deadlift 225/155 (rx+275/185)
20 Box Jump 24/20 rx+30/24
20 hspu rx+ deficet 45/25

2 rds
30 S2oh 135/95 (rx+ 165/115)
30 weighted sit-ups45/25
30 k2e

1 rd
40 bike
40 row
40 ski

Strength / Skill
20 min on clock
5x clean pull from floor 10-20lbs more than wod weight

then, lower weight
3 sets x 2ea hang clean + front squat
60%, 70%, 80%
then,
2 sets x 2ea hang squat clean -
then,
2 sets x 1ea squat clean at your wod weight

WOD
20 Minutes on clock
Death by Squat Clean 135/105

rx + 155/115
rx++ 185/125

Warmup
On Own:
row 500/400
Coach Led
mobility/dynamic movements
then, pvc / empty barbell work
snatch balance
ohs 3x3 with a 2 3 sec pause

Strength / Skill
Tabata 30/30
rd 1 hang pull + hang snatch + ohs
rd 2 row
rd 3 hang pull + hang snatch + ohs - add weight
rd 4 ski
rd 5 hang pull + hang snatch + ohs
rd 6 row
rd 7 hang pull + hang snatch + ohs - add weight
rd 8 ski
rd 9 hang pull + hang snatch + ohs - add weight

EMOM
20 min emom
complete each movement within the min and the remainder of the time is your rest until the top of the next minute

5 hang snatch 115/85 rx+ 135/105
12/10 cal row rx + 15/12
5 OH Squat
8/6 ski rx+ 10/8

Skill Work
strict press
10,5,3,1,1,1,3,5,10

WOD
5rds 3min each to complete 3 movements - remaining time is your rest

10 bench 135/95 - rx + 165/115
10 toes thru rings
10 cal row

PARTNER WOD
wod 1
9 min amrap
ygig sprint (a1 completes both movements while a2 rests - then, switch)
5 hspu
7/5 ski
then
5 t2b
10/8 row

3 min transition

wod 2
9 min chipper - split evenly
80 deadlift 185/115
80 hang clean 95/65
80 front squat
80 s2oh
repeat but, only half ie 40...

Strength / Skill
tabata
4rds of 20/10 in each station
coach will allow for approx 30 sec transition after each station of 4 tabatas
1. hang power snatch 85/55
2. rig work - warm up to pull ups
3. bike push on each

WOD
3 rounds
24/20 bike rx+30/24
21 kb 53/35 rx+ 62/44
12 pull-up
then,
3 rounds
Power Snatch 115/85 rx+ 155/105
30 DU (60 single) rx+ 60 DU

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
5RFT:
5 CTB pullups rx+ Muscle ups
10 Push Ups
5 OHS 115/85 rx+ 155/105
10 wall ball

Strength / Skill
EMOM - 8

1 Clean Pull from floor + 1 Hang Power Clean
put down, reset Hang Squat Clean
increase load

WOD
4 RFT:

6 Hang Squat Clean 135/95 rx+ 175/115
12 K2E
alt Bike 12/10, 10/8 RX+ 15/12 / Ski 12/10
rest 1 min then, repeat

Strength / Skill
EMOM - 8
1 Snatch Pull from floor + 1 Hang Power Snatch
put down, reset Power Snatch
increase load

WOD
4RFT
12/10 Calorie Row
6 Power Snatches 115/85 rx+ 155/105
12 weighted sit-ups 45/25

Saturday Partner WOD
3 - 12 min wods (2 person)
Sprints - YGIG

WOD 1:
A1: 5 Power Clean 155/105 + 12/10 calorie Row
A2: Rest
SWITCH

3 min Transition

WOD 2:
A1: 5 S2OH 135/95 + 10/8 calorie Ski
A2: Rest
SWITCH

3 min Transition

WOD 3:
A1: 5 Clusters 115/85+ 8/6 calorie Bike
A2: Rest
SWITCH

Strength / Skill
Deadlift - build to 2 rep max tap and go
WOD
20 min 2 min emom
2 Deadlift 185/155 rx+275/185
4 pull up rx+ ctb
8 push-up 225/155 rx+ 275/185
16 air squats

Strength / Skill
emom 8
odd: 1hpc + 1 pc + 1 jerk
even: rig / hshold etc

WOD
20 min amrap

10 pc 135/95 rx+ 165/115
12 hspu
14 row

10 c&j
12 t2b
14 ski

Strength / Skill
8 emom

1 hang snatch + 1 snatch
increase load to wod weight or beyond

WOD
5rds
3 min each rd to complete movements Any additional time remaing is used for rest or preperation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

Strength / Skill
7 EMOM
DBL Press
min 1,3,5,7 =12-15 reps on the min
min 2,4,6 = 12-15 push ups

WOD
5 RFT

15/12 row rx+ 20/15
10 k2e rx+ t2b
5 s2oh 135/95 rx+185/125

2 person wod

wod 1
A1: 10 alt DB snatches 50/35 + 3 wall walks
A2: max cal row
switch

wod2
A1: 12 weighted sit-ups 45/25 + 5 burpees
A2: max cal ski
switch

wod 3
A1 10 box jumps + 1 rope climb
A2: max cal bike
switch

Strength / Skill
emom - 5
2 DL + hshold
emom 5
1 hang snatch + 1 power snatch

WOD
Ladder down
10-1
deadlift 185/125 rx+225/155
hspu
then,
10 Power snatch 115/85 (rx+ 155/105)
then,
50 wb shots

Strength / Skill
Squat Complex
1 front 3 back
build load

wod prep

WOD
12 min
3 Clean and Jerk 135/95 (rx+ 185/125)
6 t2b
9 bike

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
60,70,80,90,90,90,80,70,60

PARTNER WOD
5 RFT - split evenly
20 pull-ups
30 push-ups
40 sit-ups
50 squats

Warmup
add to warm up - coach led
hang snatch pulls
hang muscle snatch
snatch balance

Strength / Skill
15 minutes on clock
1 hang power snatch + 1 OHS
then,
1 hang squat snatch

WOD
AMRAP 10:
3 overhead squats RX 115/85, RX+ 155/105
30 double-unders
6 overhead squats
30 double-unders
9 overhead squats
30 double-unders
– Continue adding 3 reps to the overhead squats each round.

Strength / Skill
20 minutes on clock
Power Cleans
9 sets for load:
5-5-3-3-3-1-1-1-1
Touch-and-go reps on the 5s and 3s.
Build to a 1-rep max on the singles.
Rest between sets
Increase load each set

WOD
AMRAP 12:
7 box jumps
14 KB swings

Strength / Skill
8 min emom
odd: 1 hang power snatch + 1 OHS
even: 1 hang squat snatch
each minute perform 1 or more rep - increase load to your wod weight

WOD
21-15-9
Back Squat 155/105
15-12-9
Hspu

then,

10 Hang Squat Snatch 115/85

Strength / Skill
Split Jerk from RIG
build to approx 70% then
5x1

PARTNER WOD
4 rft
alt Row (40/32 cal) - Bike (24/20)
24 push presses (115/85)(rx+ 135/95)
24 box jumps (24/20 in) (rx+30/24)
24 sumo deadlift high pulls (95/65) (rx+ 115/75)

Warmup
on own - 500/400m row for all
coach led - mobility - glides and dynamic exercises that compliment todays wod
pre-skill empty barbell warmup

Strength / Skill
8 min emom
odd: 1 hang power clean + 1 front squat
even: 1 hang squat clean
each minute perform 1 or more rep - increase load to your wod weight

WcG Benchmark
DEATH BY SQUAT CLEAN
20 min death by Squat Clean

min 1 - 1 squat clean
min 2 - 2 squat clean
and so on until you cannot complete all the required squat cleans in that min timeframe. If you can't, then you start over at 1 at the top of the nwexzt minute

ie:
7, 7, 6 (=20)

rx+ 185/125
rx 135/105
mrx/sc 115/85
sc 95/65

Strength / Skill
8 min emom
1-5 DL
build each in beyond wod weight

WOD
5 rounds for time of:
20 wall-ball shots (20/14 lb)(10/9 ft)
10 deadlifts (225/155 lb)

Warmup
Coach lead to incorporate
lizard to bear crawls
runners to alt lunges
boot strappers to duck walk
split squats
Skill Work
Split Jerk
5x2 at 60-70%

Prep Work
tabata
12 at 20/10
3rds each
hshold / push up
rig
box steps /jumps
wb
-------------------------
PARTNER WOD
15 min time cap
2 person partner

RD1 split
10 wall walk
20 pull up t2b
30 hspu
40 box jumps
50 wb
60 row

RD 2 split is 1/2 the reps

5 wall walk
10 pu/t2b
15 hspu
20 bj
25 wb
30 row
if you finish rd befor time cap your time is your score

Strength / Skill
6 min emom
1 hang pull + 1 hang clean
reset then, Power Clean
build to wod weight

WOD
5 RFT

1 Rope Climb
3 PC 135/95 (rx+ 185/125)
6 Push ups
9 Air Squats

Strength / Skill
A. RIG Back Squat
4sets x 3reps (reps=1 pause + 1 dbl bounce + regular)
warm up to moderate heavy and perform all sets at that weight.

B: 5x1 ohs - start moderately heavy and build

WOD
21 ohs 95/65
9 hspu
15/12 bike

15 ohs
15/12 ski erg
15/12 bike

9 ohs
21 wb
15/12 bike

Strength / Skill
8 min amrap
1 hang power clean + 1 power clean
add load to wod weight or beyond

WOD
AMRAP 21:
30/24 Calorie Row
18 Burpees Over the Rower
10 Power Cleans (155/105#)
– Alternate work and rest with a partner.

sc125/85

Strength / Skill
OHS 3x3 pause (light)
Snatch Balance 3x3 (light and FAST)
3x2 Hang Power Snatch 60%-70%
3x2 Hang Squat Snatch 60-80%

Wod Prep
20/10 tabata
kb swing
rig work

Benchmark
Helen
3rft
400m run (weather permitting)
21 kb swing 53/35
12 pull ups

Strength / Skill
A. RIG FRONT SQUAT
4x of 1 pause + 1 dbl bounce + regular

B: Push Press
4x3

WOD
12 Min amrap

3 Cluster
6 T2 Rings
9 Cal Row

rx+135/105
rx 105/85
sc/m 95/65
WOD
12 Min amrap

Strength / Skill
Bench
Dumbell Bench Press
3x12-15
Dumbell Flys
2x8-10

WOD
12 min amrap

3rds - using 2 dbs
6 db step ups 20"
6 db push press
6 cal erg
then,
3rds using 1 db
6 db oh lunge
6 db snatch
8 cal bike
repeat

50/35

Strength / Skill
in stanchion
coach led
3x3 ohs 3 second pause (light weight
3x3 snatch balance
then,
emom 9rds x .45sec ea
1 hang power snatch + 1 hang squat snatch
WB
t2b

WOD
15 min amrap
10 WB
5 T2B
1 Hang Squat Snatch 115/85

Skill/Stamina
Death by Row
12 min cap
emom +1
Row - 7/5
if you don't complete a rd restart

WOD
12:00 min AMRAP
10 Push-Ups
10 Abmat Sit-ups
10 Ring Rows
10 Air squats

Strength / Skill
Back Squat
5x3
build each set 60-80%

Metcon
For Time:
20 Back Squats 185/125
40 Toes-to-Bars
60/50 Calorie Row

options
155/105
rx+ 225/155

Hanukkah
8 days of hanukkah
1 thruster
2 front squat
3 power clean
4 deadlift
5 t2b
6 hspu
7 pull up
8 cal bike

sc 95/65
rx 115/85
rx+ 135/105
rx++ 155/115

A1-A2 = ygig
1
2-1
3-2-1
4-3-2-1
5-4-3-2-1
6-5-4-3-2-1
7-6-5-4-3-2-1
8-7-6-5-4-3-2-1

Strength / Skill
9 emom
odd min - 1 hang clean + 1 hang squat clean
event min hshold/wb

WOD
15 min amrap

5 wall ball
3 hspushup
1 hang clean 175/125

Strength / Skill
skill work
barbell or light weight
5x btn sn grip press
5x muscle snatch
5x snatch balance

OHS
3x3 50%,60%,70%
3x2 75%, 80%
3x1 85%, 90%, ahap

Snatch
3x3 power snatch from 3 positions (high hang, knee, floor)
stay light and be fast
3x2 squat snatch from hang (build slightly)

WOD
WCG LION COMPLEX
15 min
1x Lion Complex
1 Snatch Grip Deadlift 115/85
1 Hang Power Snatch
1 Overhead Squat
1 Behind the Neck Push Jerk
1 Overhead Squat
Perform the barbell complex without putting barbell down.
12/10 cal bike

2x lion Complex
12/10 cal bike

3x lion Complex
12/10 cal bike
etc... +1 lion complex

Skill Work
15/15 tabatas

hshold
rig
barbell s2oh
jump

PARTNER WOD
3rds
10 s2oh 115/85
20 weighted sit-up
10 pull ups
30 du

3rds
10 s2oh 135/105
20 weighted turkish sit ups
10 pull ups
30 du

3rds
10 s2oh 155/115
20 ab mat sit-ups
10 pull ups
30du

Strength / Skill
Strict Press
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
WCG ROW/PUSH/T2B
3 Rounds For Time:
500/400m Row
21 Push-ups
12 Toes-to-Rings

Warmup
3 Sets:
:30 Jumping Jacks
10 Straight Leg Good Mornings
:30 Plank Hold
10 Straight Leg Deadlifts

1 Set:
5 Deadlifts (40%)
4 Deadlifts (50%)
3 Deadlifts (60%)

Strength / Skill
Deadlift
10,5,3,1,1,1,3,5,10
50,60,70,80,90,90+,80,70,60

WOD
5 RDS
9 KB swing
5 lateral burpee jump over KB
then, 1 min
4 RDS
6 DL 225/155
4 lateral burpee jump over bar
then, 1 minute
3 RDS
3 PC 155/105
3 lateral burpee jump over bar

Strength / Skill
DB Bench press
4 sets of 10-12

WOD
6 min amrap
10 db push up (2dbs)
5 db manmaker (2dbs)
10 db sit up crunch (1db)
40/25

2 min transition

6 min amrap
5 ring/box dips
10 kb swing
15 sit ups

3 WODs all 8min amraps - 4 person teams

Coach will help create teams so that they are as equal as possible

wod 1
A- 20 wall ball - pacer
B- max cal bike
C - max cal ski
D - max cal row

3 min transition

wod 2
A.B - YGIG 5t2b/pu combo ea+ 1 wall walk ea
C.D - 200m run together

3 minutes

wod 3
As a team max total weight G20h

Try tp partner up as even as possible. Of course coach can help create teams so that they are as equal as possible

Strength / Skill
Build to a Heavy 3 rep Front Squat

Coach LEd - Wod Prep
https://affiliate.crossfit.com/tools/programming/affiliate/daily-class-plan/20211115

WOD
"AMRAP 20:
20 Medicine Ball Cleans (20/14 lb)
60 Double Unders

Options
singles 120 jumps

Strength / Skill
press complex
strict - build to 1 rm
jerk 5x1 build to heavy

wod prep:
tabata 20/10
jump - rig - wb

WOD
6 min amrap
6 box jump
6 CTB

2 min transition

6 min amrap
9 cal row
9 wb

2 person teams

8 min amrap
A1 5 pull-up + 10 Wb
A2 max cal ski
A3 high plank hold

3 min transition

8 min amrap
A1 10 KB swings + 10 Goblet squats
A2 max cal bike
A3 weighted OH hold (45/25)

3 min transition

8 min amrap
A1 Bear Complex 95/65
A2 max cal row
A3 wall sit

The cardio must start before any athlete can start.

Strength / Skill
Front Squat
10-5-3-1-1-1-3-5-10

WOD
500/400 Calorie Row
30 Push-ups

400/300 Ski
30 wall balls

15/12 Bike
30 Box Jumps

Repeat round split everything in half

Strength / Skill
Bench
10,5,3,1,1,1,3,5,10

PARTNER WOD
5rds each
A1 10 OH weighted tricep extensions 45/25
A2 10 OH Plate hold

4rds each
A1 10 cal alt ski/row
A2 plank

3rds each
A1 10 KB swing 53/35
A2 hanging on rig

2rds Each
A1 10 DB S2oh 50/35
A2 wall sit

1 Rd each
A1 10 DB Snatches
A2 hshold

Warmup
Coach-led
PVC
10x pass through
3x ovs pause
3x snatch balance - fast

Skill Work
From Rig
OHS 3x3 build moderately heavy
Snatch Balance 3x3 light and fast

Prep Work
In STation:
Wod prep - 1 snatch + 1 ohs + 1 burpee

WOD
10 Rds - 10 min cap
1 snatch 115/85
2 OHS
3 lateral burpee bar jump over

2 min transition

15 Clean and Jerk 135/105

RX+ add 20lb

Prep Work
3rds tabata 20/20
1. jump
2. ab mat situps
3. rig work
4. pushups
5. airsquat

WOD
min 0-12
12 min cap
Benchmark - Annie
DU
Ab mat sit-ups
50/40/30/20/10

min 13 start cindy
10 min cap amrap
5 pull ups
10 push ups
15 air squats

Buy-In 400m Run split (200e)
then,
Split evenly YGIG:

5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
8 HSPU RX+ defecit 45/25)
after 5rds
30 cal Row

4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
8 Pull up - Rx+ CTB
after 4 rds
20 Cal Bike

3rds of:
10 Front Squat (95/65) Rx+ (135/95)
8 T2B -RX+ strict
after 3 rds
30 cal Row

2rds
10 S2OH (95/65) Rx+ (135/95)
8 box jumps 24/20 Rx+ 30/24)
After 2 rds
20 cal bike

1 rd
10 Thrusters (95/65) Rx+ (135/95)
8 wall walks

Buy Out 400m Run split (200e)

Strength / Skill
Back Squat
5-3 1-1-1
OHS
5x1

WOD
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 OHS 115/85
10 wall ball

OPTIONS:
5 Pull ups
10 push ups
5 OHS 95/65
10 wall balls

5 Jumping pullups
10 press ups
5 Back Squat
10 squat jumps

Strength / Skill
12 min on the clock:
3 sets of 10 (L+R=2) bulgarian split squats

RIG:
Press Complex
Strict 5,3,1,1,1 ahap
Push/Jerk 5x1

WcG Benchmark
DB S2OH - DU - STEP-UPS-RUN
RX :
3 RFT:
25 DB S2OH (50/35)
50 Double Unders
25 Single DB Step-ups (20)
200M Run

OPTIONS:
25 DB S2OH (35/20#)
25 Double Unders
25 Single DB Step-ups (20)
200M Run

20 DB S2OH (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run
Intended Stimulas
Finish the workout between 10:00-15:00.
Each set of double unders should take no more than 1:00/15.
Complete DB s2oh in no more than 4 sets in every round.
Use a moderate DB loading for you, if you feel like every round can
be unbroken, then the DBs are a little light for you.

Strength / Skill
tabata 20/20
3 rds each

rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch

PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)

100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb

Strength / Skill
On a 12:00 Clock

clean pull + hang clean
clean pull + hang power clean

build load to wod weight

WOD
RX
4 RFT:
alt Bike 15/12 / Ski 12/10
24 Sit-ups
12 Power Clean(135/105)
Rest 1:00 between rounds

OPTIONS:
alt Bike 12/10 / Ski 10/8
24 Sit-ups
12 Power Clean(115/85)
Rest 1:00 between rounds

alt Bike 10/8 / Ski 8/6
18 Sit-ups
9 Power Clean(95/65)
Rest 1:00 between rounds

Strength / Skill
On a 12:00 Clock For Load:

From your Station:
start with:
ohs 3x3
sn balance 3x3

1 Snatch Pull + 1 Hang Power Snatch

WOD
RX:
3 Rounds For Time:
15 Calorie Row
12 Power Snatches (95/65#)
9 Burpees

OPTIONS
12/10 Calorie Row
12 Power Snatches (75/55#)
9 Burpees

8/6 Calorie Row
12 Power Snatches (45/35#)
6 Burpees

Saturday Partner WOD
"14min amrap
100 cal row
50 push press 95/65 (115/85)
40 hang cleans
30 Front Squats
20 thrusters
10 SDHP

5 min transition

14 min amrap
100 cal bike
50 wall balls
40 ball slam
30 pull ups
20 box jumps
10 burpees

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

coach led :
Clean to knees - pause continue from knee to shrug/extend then, Hang Power Clean
put bar down and perform 2 touch and go Power Clean

6 min emom
3 clean pull + 2 burpees + power clean
add load to wod weight

WOD
AMRAP 12:

9 Deadlifts (135/105)
6 power clean
3 Burpees bar jump over

rx+ add 20lb
scaled /masters less 20lb
modifications - base the weight on your cleans -

Strength / Skill
8 emom
1 hang snatch + 1 snatch
increase load to wod weight or beyond

Metcon
5rds
3 min each rd to complete movements Any additional time remaining is used for rest or preparation for the next rd.

5 Power Snatch 115/85
12 weighted abmat situps 45/25
15/12 cal bike

Strength / Skill
Bench Press
keep
10 x 50%
8 x 60%
6 x 70%
4 x 80%
10 x 70%

PARTNER WOD
16 min amrap
2 person teams split

20 Row
10 Box Dips
20 Push ups
10 box jumps 24/20
20 Ring Row
10 ski erg
2 Rope Climb

Strength / Skill
FROM RIG:
Overhead Squat
coach led pauses and snatch balance
then, 5, 3, 1,1,1, 3, 5

Prep Work
WOD PREP:
3rds of each 20/20
front squat - build
rig work
jump

WOD
AMRAP 12:
RX
5 Front Squats (155/115#)
10 t2b
20 Double Unders

INTERMEDIATE
5 Front Squats (135/95#)
10 T2B
20 Double Unders

Modifications:
5 Front Squats (95/65#)
5 K2E
20 Single Unders

Modifications:
toes to pole
calve raises

Warmup
2min bike - 4rds 20/10
group led mobility stretch and dynamic movements

Strength / Skill
FROM RACK:
Push press
4sets x 3 reps
building load ahap
Prep Work
In station:
6ds of 20/10 tabata
hshold
rig work
russian kb swings

WOD
AMRAP 14
RX +
2 Muscle-ups
4 HSPU - strict
8 KB Swings (70/53#)

RX
2 CTB
4 HSPU
8 KB Swings (53/35)

Intermediate
4 Ring Rows
6 HRPU Push-ups
8 KB Swings (35/26#)

Modifications:
banded pull-ups

Saturday Partner WOD
Happy Halloween WOD
In the spirit of Mischief night you will need to hold your pumpkin (wb) and NOT let it smash during the entire wod

6 rds of 66 reps
22 sumo DEAD lift high pull (split)
22 pumpkin wall shots (split) use yo
22 killer crunches (split) use your pumpkin

6 rds of 66 reps
22 Body hang Snatch (75/55) (split)
22 Bodybag lunges weighted sandbags (split)
22 Hammer Curls (DB 35/20) (split)

6 rds of 66 reps
22 Skull Crushers (split) BTN 45/25
22 KIller KB swing (split) 53/35
22 Death Row (calories)

Every 6 minutes
6 monster walks each R+L=2

EMOM
6 min emom
build to wod weight
1 power clean + 1 front squat + 1 press

WOD
3 rds
5 power clean 135/105 (rx+20lb)
8/6 row
rest 1 minute

3 rds
4 front squat
8/6 bike
rest 1 minute

3 s2oh
8/6 ski erg
rest 1 minute

10 clusters

Strength / Skill
From RIG:
Back Squat
2 rds of 10ea bulgairan split squats

build to 70%
then, 3x4

From Station:
coach led wod prep choice

WOD SELECTIONS
RX+
25 MIN CAP
4 Legless Rope Climbs
40 TU (triples)
40 Alternating Single-Leg Squats - L+R=2
40 Alternating DB Snatches (60/45#) L+R=2
3 Legless Rope Climbs
30 TU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Legless Rope Climbs
20 TU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Legless Rope Climbs
10 TU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
----------------------------
RX
25 MIN CAP
4 Rope Climbs
40 DU (doubles)
40 Alternating Single-Leg Squats
40 Alternating DB Snatches (50/35#)
3 Rope Climbs
30 DU
30 Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 DU
20 Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 DU
10 Alternating Single-Leg Squats
10 Alternating DB Snatches
------------------------
Intermediate
25 MIN CAP
4 Rope Climbs
40 SU (singles)
40 Assited Alternating Single-Leg Squats
40 Alternating DB Snatches (40/25)
3 Rope Climbs
30 SU
30 Assited Alternating Single-Leg Squats
30 Alternating DB Snatches
2 Rope Climbs
20 SU
20 Assited Alternating Single-Leg Squats
20 Alternating DB Snatches
1 Rope Climbs
10 SU
10 Assited Alternating Single-Leg Squats
10 Alternating DB Snatches
-----------------

Modifications / Options
25 MIN CAP
4 Floor Rope Climbs
40 SU (singles)
40 Air Squats
40 Alternating DB Snatches (30/15)
3 Floor Rope Climbs
30 SU
30 Air Squats
30 Alternating DB Snatches
2 Floor Rope Climbs
20 SU
20 Air Squats
20 Alternating DB Snatches
1 Floor Rope Climbs
10 SU
10 Air Squats
10 Alternating DB Snatches

Prep Work
coach led
empty barbell
10x muscle cleans
10x strict press
2x - hang pull + hang clean + jerk
3 wb + hs prep

PARTNER WOD
15 min partner amrap
YG 5-3-1 / IG 5-3-1
5 Wall Ball 20/14
3 HSPU
1 hang clean & jerk 155/105

RX+ 185/125
deficti hspu 45/25

Strength / Skill
alternating
Bench Press
10,5,3,1,1,1,3,5,10
Barbell Bicep curls
10,5,3,0,0,0,3,5,10

WOD
5RFT
5 Toes-to-Bars (rx+ strict)
10 Calorie Row (rx+ 15/12)
15 Push-ups (rx+ hanging rings)
10 Box Jumps 20 (rx+30/24)
5 Pull-ups (rx+ ctb)

Strength / Skill
Rack:
Front Squat
20 air squats
10 empty barbell
build to 80%
then 5x1 max for today
Station:
Empy Barbell or Lite Weight
10 muscle Clean
warm up/build Squat Clean to wod weight

WOD
20 min cap
Death by Squat Clean
suggested weights:
115/75 SC/Masters RX
135/95 RX
155/105 RX +
185/125 RX ++

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

Saturday Partner WOD
3 person teams
3 wods @ 9min each with 3 min transitions

wod 1:
a1: Bike for cal
a2: rig dead hold
a3: 20 wall balls

3 min transition

wod 2:
a1: Ski for cal
a2: weighted oh hold 45/25
a3: 10 t2B

3 min transition

wod 3:
Row for calories
deadlift hold 185/125
3 bear complex 135/105

Strength / Skill
OHS 3x3 - 3 second pause at bottom
-empty barbell, increase but stay light
4x1 build to heavy load for today

sn balance 3x3 - fast (no dip)
-empty barbell, increase but stay light

Back Squat
3x4 increase load to finish around 70%

WOD
run out door 1 and in door 2 then, immediately
12 min amrap
10 calorie row
10 goblet squat
10 kb swing
10 box jump

Strength / Skill
OHS
begin with OHS
5sets of 2 (including warm up)
hold/pause 2 sec

DL
5x2 (controlled)

comfortable weight / add weight each round if u can still be comfortable being a little uncomfortable

WOD
12 min AMRAP

20 DeadLift 115/85 rx+20, rx++40
15 Power Snatches
10 OHS
after completing 1 rd then comtinue with:
3 PC&J
2 PSn
1 OHS

Prep Work
20/10
3 rds
a1 ski
a2 hshold
switch
3rds
a1 rig
a2 row
switch
3rds
a1 muscle snatch
a2 back squat
switch

PARTNER WOD
2pp partner YGIG each movement
wod 1
7 min amrap
7 hspu [rx+ strict defecit] 7 hang snatch 75/55 [rx+ 95/75] 7 row

3 min transition

wod 2
7 minute amrap
7 pull ups rx+ ctb
7 back squats 125/85 [rx+ 165/105] 7 ski erg

Strength / Skill
A:.Front Squat
5sets x 2 reps (2-2-2-2-2)
1 rep hold/pause 2 sec
1 rep dbl bounce
comfortable weight / add weight each round if u can still be comfortable beng a little uncomfortable

B:Jerk
5 sets (incls warm up) 1 push Jerk + 1 Split Jerk

WOD
8/16 repeat
for time:
9 Squat Cleans + 200m Run 115/85
6 Squat Cleans + 200m Run 135/95
3 Squat Cleans + 200m Run 155/105

3 Power Clean & Jerk+ 200m Run 155/105
6 Power Clean & Jerk+ 200m Run 155/105
9 Power Clean & Jerk+ 200m Run 155/105

r+ 20lb
rx++ 40lb"

Strength / Skill
15 min
Shoulder Press - strict
10-5-3-1-1-1-3-5-10
[60%,70%,80%,90%,90%,90%,80%,70%,60%]

Prep Work
4 min tabata prep - 8rds 20/10
jump
db snatch
t2ring
db press

WOD
4 min amrap
hang DB snatch (alternate as you wish)
log reps

4 min amrap:
Toes thru rings
log reps

8 min amrap:
30 Double Unders
8 Single-Arm DB Push Presses (Left) (50/35#)
8 Single-Arm DB Push Presses (Right)
8 Burpee jumps - full extension
log rds

Saturday Partner WOD
Filthy 100 - 2 person partner wod

100 of each movement - split evenly YGIG
* DUs or 300 singles
* Bike or Row
* OH weighted Lunges 45/25
* Weighted sit-ups 45/25
* box jumps 24/20
* kb swings 53/35
* ring rows
* ball slams
* wall balls
* row or bike
* DUs or 300 singles

Prep Work
emom 9
min 1,4,7: 1 Power Clean + 1 Front Squat + 1 Push Press (then add weight)
min 2,5,8: hsPrep
min 3,6,9: rig kip/pull-up/t2b Prep

WOD
12 min amrap

2 Thrusters 115/85
3 pull ups
4 t2b
5 hspu

Strength / Skill
Back Squat
squat prep - 2 sets of 10 Bulgarian split squats (ea leg)
5x3 increase load
1st 2 sets with a pause at bottom

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

Intermediate
5 RFT
300m run
12 OHS 75/55

Beginner
5 RFT
200m run
10 OHS 65/45

* can substitute run with bike or row - see coach

Strength / Skill
15 min for wod prep

PARTNER WOD
8 min amrap
200m run together
2 rope climb ygig split
20 wb ygig split

2 min transition

8 min amrap
ygig chase
3 jerk 135/105
5 t2b
6 ski erg

Strength / Skill
emom
50% of your intended wod weight
min 1 - 10 DL
min 2 - 2sets of hshold
min 3 - 5 DL + hs progression
min 4 increase load - 3-5 DL
min 5 hs work
min 6 DL + hswork

Benchmark
DIANE
21-15-9 Reps for time:
Deadlift (rx 225/155, sc 185/115)
Handstand Push-ups
clock starts at minute 13 (any additional time you have prep for wod 2)

DL + Hang Power Clean 135/95
9-6-3
Weighted Turkish Sit-ups 25/15
18-12-6

Tribute WOD
In honor of Breast Cancer Awareness month!

2 Person Partner WOD
buy-in 10min Row for max calories (athletes can switch as often as they would like.
1 Minute rest then,
athletes split evenly YGIG
CINDY - 10 rds
then go directly into
ANNIE
then directly into
GRACE

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week

WOD
Ladder
1-10 box jumps 20"" (rx+24"")
10-1 kb swing 53/35 (rx+62/44)
then
1-10 wall balls 20/14
10-1 k2e

Strength / Skill
On a 25:00 min Clock

Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back half 1/2 should be a little harder than the front half
benchmark off of last week

WOD
AMRAP 18:
80/70 Calorie Bike
60 Push-ups
40 Pull-ups
20 Box Jumps (24/20”)
- With a partner. Partners alternate
work and rest.

Strength / Skill
20 minutes on the clock
Back Squat - 9 sets
10-5-3-1-1-1-3-5-10
60%,70%,80%,90%,80%,70%,60%
back 1/2 should be a little harder than the front half

WOD
4RFT
25 DUs
20 sit-ups
15 Row
10 S2OH 115/85

Strength / Skill
Coach Led - Progression // Focus
Clean Grip Deadlift + Shrug
Hang Power Clean
Power Clean

LOADING UP | 10:00 on the clock
touch-and-go power clean 2x
build up to a heavy 2 power cleans,
then load the bar to their working weight for the
workout.

Metcon
AMRAP 12:

RX
9 Deadlifts (115/85)
6 Burpees
3 Power Cleans

Option A
9 Deadlifts (95/65)
6 Burpees
3 Power Cleans

Option B
9 Deadlifts (75/45)
6 Burpes
3 Power Cleans

PARTNER WOD
2 person teams
YGIG for each movement
Split

500/400m Row
40 Ring Row
60 Double Unders (2x for singles)
80 WB

400m Run (200 ea ygig)
40 Pull ups
60 Double Unders
80 KB swing

500/400m Row
40 K2E
60 Double Unders
80 Ball Slam

400m Run
40 Toes-to-Bar
60 Double Unders
80 DB single arm snatch 50/35

EVERY 5 Minutes STOP and complete 1 wall walk each

Strength / Skill
Hang Clean & Jerk
15 min on the clock
warm up with:
5x muscle clean
5x strict press
then,
1 hang clean & 1 jerk
build to wod weight

WOD
4RFT
3 C&J 155/115 rx+185/125
12 wb
15/12 cal row
rest 1 min and repeat

Strength / Skill
3x10 Bulgarian Split Squat (L++R=2)
Back Squat
4x2 ahap

WOD

15 min AMRAP
3 OHS (135/105, 155/115)
6 Bar Facing Burpees
12 Chest to ""Barbell"" Push-ups
24 Ab mat Sit-ups

Strength / Skill
9 Sets For Load:
Bench Press
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back half 1/2 should be a little harder than the front half

WOD
3 wods - 6min amraps
sprint ygig both movements

5 t2b
6/5 SKI

2 min transition

5 hspu
8/6 row

2 min transition

5 Box Jump
6/5 Bike

Strength / Skill
9 Sets For Load:
Front Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half

Metcon
RX:
4 RFT
25/18 Calorie Row
25 Push-ups

Option A:
4 RFT:
20/14 Calorie Row
20 Push-ups

Option B:
4 RFT:
15/10 Calorie Row
15 Push-ups

Strength / Skill
On a 20:00 min Clock

From RIG
ohs 3x3
sn balance 3x3

From Station:
3x1 Sn pull + hang power snatch
3x2 squat snatch from hang
3x3 light bar with squat clean and power clean from the hang

Metcon
RX
AMRAP 12
4 Hang Power Snatches (115/75#)
8 DB Hang Power Cleans (50/35#)
12/10 Calorie Bike
- Use two DBs for the hang power cleans

LEVEL 2
AMRAP 12
4 Hang Power Snatches (75/65#)
8 DB Hang Power Cleans (35/25#)
10/8 Calorie Bike

LEVEL 1
AMRAP 12
4 Hang Power Snatches (45/35#)
8 DB Hang Power Cleans (20/10#)
10/8 Calorie Bike

Saturday 2 pp Partner WOD

Buy-In 400m Run
then,
Split evenly YGIG:

5 rds of:
10 Deadlifts (185/125) Rx+ (225/155)
10 HSPU RX+ defecit 45/25)
after 5rds
50 cal Row

4rds of:
10 Hang Clean (95/65) Rx+ (135/95)
10 Pull ups Rx+ CTB
after 4 rds
40 Cal Bike

3rds of:
10 Front Squat (95/65) Rx+ (135/95)
10 T2B
after 3 rds
30 cal Row

2rds of:
10 S2OH (95/65) Rx+ (135/95)
10 Burppe full extension + target jump
After 2 rds
20 cal bike

1 rd of:
10 Thrusters (95/65) Rx+ (135/95)
4 rope climb Rx (legless)
4 wall walk

Strength / Skill
9 Sets For Load:
on the clock 2 min for each round
Back Squat
10-5-3-1-1-1-3-5-10
approx 60%,70%,80%,90%
back 1/2 should be a little harder than the front half

Metcon
RX
5RFT:
5 CTB pullups
10 strict push ups (elbows back)
5 S2OH 135/95
10 squat jumps

INTERMEDIATE
5RFT
5 Pull ups
10 push ups
5 S2OH 105/75
10 squat jumps

BEGINNER
5RFT
5 jumping pullups
5 press ups
5 S2OH 75/45
5 squat jumps

Skill Work
On a 12:00 Clock
clean pull + hang clean
clean pull + hang power clean
build load

WOD
RX
3 RFT:
alt 400m Run / 500/400m ski
40 Sit-ups
20 Deadlifts (185/125#)
Rest 1:00 between rounds

INTERMEDIATE
3 RFT
alt 400m Run / 500/400m ski
30 Sit-ups
20 Deadlifts (135/95#)
Rest 1:00 between rounds

BEGINNER
3 RFT:
alt 200m Run / 300/250m ski
25 Sit-ups
15 Deadlifts (75/55#)
Rest 1:00 between rounds

Prep Work
tabata 20/20
3 rds each

rd 1,4,7
a1: hs hold/negative/kip
a2: ring row
switch
rd 2,5, 8
a1:rig hold/k2e/t2b
a2: ring row
switch
rd 3,6,9
a1: erg row
a2: rope
switch

PARTNER WOD
2 person teams
ygig -Split however you want whenever you want
(ie 20 cal row, 10 hspu, 20 ring row, 10 t2b, 2 rope)

100 cal Row
50 hspu
100 ring Row
50 t2b
10 rope climb

Strength / Skill
12 min on the clock:
Jerk from rig
then, 3 sets of 10 (L+R=2) Bulgarian split squats

WOD
RX
3 RFT:
25 DB Push Jerks (50/35)
50 Double Unders
25 Single DB Step-ups (24/20)
200M Run

INTERMEDIATE
3 RFT:
25 DB Push Jerks (35/20#)
25 Double Unders
25 Single DB Step-ups (24/20"")
200M Run

BEGINNER
3 RFT:
20 DB Push Jerks (15/10#)
60 Single Unders
20 Step-ups (no weight)
100M Run