Wodnija

Teams of 2:
4 rounds-
20 hang squat cleans 115/175
20 shoulder to over head 115/175
100 doubleunders
CrossFit Pandora's Box
For time:
100-ft. handstand walk
9 squat cleans
12 squat cleans
15 squat cleans
Men: 185 lb.

Women: 135 lb.
Crossfit HQ
4 rounds for time of:

50-ft. overhead walking lunge
25 GHD sit-ups
Men: 135 lb.

Women: 95 lb.
Crossfit HQ
Jack
AMRAP - 20:00
115-lb. push presses, 10 reps
1.5-pood kettlebell swings, 10 reps
10 box jumps, 24-inch box
Crossfit HQ
10 1-minute rounds of:

10 burpees over the bar
Max reps of power snatches
Rest 2 minutes between rounds.
Men: 155 lb.

Women: 105 lb.
Crossfit HQ
Josie
For time, wearing a 20-lb. vest:

1-mile run
Then, 3 rounds of:
30 burpees
4 power cleans
6 front squats
Then, 1-mile run
Men: 155 lb.

Women: 105 lb.
Crossfit HQ
Adam Brown
2 Rounds -
24 deadlifts, 295 lbs/200 lbs or 130 kg/90 kg
24 box jumps, 24 inch/20 inch or 60 cm/50 cm box
24 Wallball shots, 20 pound/14 pound ball
24 bench presses, 195 lbs/125-130 lbs or 85 kg/60 kg
24 box jumps
24 wallball shots
24 cleans, 145 lbs/100 lbs or 65 kg/45 kg
Crossfit HQ
3 Rounds -
3 legless rope climbs
6 push jerks, 225 lb.
12 deadlifts, 225 lb.
24 GHD sit-ups
48 wall-ball shots, 20-lb. ball
Crossfit HQ
Open WOD 17.5
10 Rounds -
9 thrusters
35 double-unders
Men use 95 lb.

Women use 65 lb.
Crossfit HQ
RJ
5 Rounds -
800 m run
5 rope climbs (15 ft/ 4.5m)
50 push-ups
Crossfit HQ

Run 400 meters
185-lb. deadlifts, 21 reps
Crossfit HQ
AMRAP - 15:00
21 GHD sit-ups
14 one-arm dumbbell push jerks
Use a single, heavy dumbbell and alternate arms each rep.
Crossfit HQ
PK
5 Rounds -
225/155lb. back squats, 10 reps
275/185lb. deadlifts, 10 reps
400-meter sprint
Rest 2 minutes
Crossfit HQ
Kutschbach
7 Rounds -
11 back squats, 185/125 lb.
10 jerks, 135/95 lb.
Crossfit HQ
Matt 16
For Time:
16 deadlifts, 275/185 lb.
16 hang power cleans, 185/125 lb.
16 push presses, 135/95 lb.
Run 800 meters
Run 800 meters
Crossfit HQ
The Don
For time:
66 deadlift 110/75 pounds or 50/30kg
66 box jump 24"/20"
66 KBS 1,5/1 pood or 53/35lb or 24/16 kg
66 K2E
66 sit ups
66 pull up
66 thruster 55/40 pounds or 25/15kg
66 wall ball
66 burpee
66 DU
Crossfit HQ
Open WOD 16.3
Complete as many rounds and reps as possible in 7 minutes of:

10 power snatches
3 bar muscle-ups
Men use 75 lb.

Women use 55 lb.
Crossfit HQ
For time:
12 Clean & Jerks 165/115
24 Toes to Bar
18 Toes to Bar
Crossfit Endurance
For Time:
50-40-30-20-10
Abmat Sit ups
5 -10-15-20-25
Burpee to Bar
Crossfit Mayhem
5 rounds
20 Cal. Row
20 Power Snatch (75/55)
Crossfit Mayhem
For Time:
12, 9 & 6 Reps of:
Bar Touch Burpees
Box Jumps 30/24″
Immediately into:
21, 15 & 9 Reps
Thruster 95/63
Toes to Bar
Crossfit 305
Every minute for 14 minutes:

Even minutes: 20 double-unders + X kettlebell swings
Odd minutes: 20 double-unders + X toes-to-bars
Crossfit 204
Complete as many rounds as possible in 18 minutes of:

10 Power Cleans 135#(95#)
Run 400m
Crossfit Verve
5 rounds for time:

250 m Row
5 x Ground to overhead (60 % c &j )
12 T2b
Crossfit Pori
4 Rounds
2 Minutes Work : 2 Minutes Rest
3 Dead Lifts 275/185

6 Strict Pull Ups
9 Squat Jumps
12 Sit Ups
Crossfit Queens
For time:
20 pistols
30 T2B
15 snatch 155/105
25 T2B
10 snatch 155/105
20 T2B
5 snatch 155/105
20 pistols
Crossfit Bellevue
Jeep Race
10 clean and jerk (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)

400m run
8 clean and jerk (same)
200m run
6 clean and jerk (same)
100m run
Diablo Crossfit
12-9-6-3
1 Rope Climb – Sub 3 Rope Pulls
Power Snatches 115/88
Bar Facing Burpees
Crossfit iQ
21-15-9 reps for time of:

225-lb. deadlifts
Overhead walking-lunge steps
Burpees, jumping over the barbell
Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.
Crossfit HQ
EMOM 16
Odds: Row 15/12 Cals
Evens: 15 Box Jump Overs 24"/20"
Reebok One
For Time:
30 Back Squats 135/95
30 Bar Facing Burpees
30 Front Squats 135/95
Crossfit Grandview
As far as possible in 12 minutes of:

30 Double-unders
10 Power Snatch 95/65
30 Double-unders
11 Power Snatch
30 Double-unders
12 Power Snatch
etc, etc, etc...
Crossfit Linchpin
5 rounds --
In 2 minutes:
- 200m run
- Max effort front squat, 95/65
Rest 2 minute
Crossfit Virtuosity
10 Strict Pull Ups

20 DL (135/95)
30 Box Jumps (24/20)
10 Strict Pull Ups
30 Toes to Rings
20 DL (135/95)
10 Strict Pull Ups
Iron Bridge Crossfit
4 Rounds for Time:

5 Muscle Ups
10 Deadlifts 225/155
40′ Walking Lunge
Crossfit Grandview
Pulling Cindy
AMRAP in 20min:
Deadlifts x 2 (315/235)
Pull ups x 5
Push ups x 10
Squats x 15
Reebok One
12, 9, 6, 3 reps of:

135 lbs Push Jerk
40 lbs Ball Slams
2 pood Russian KB Swings
Crossfit Football

35-lb. dumbbell shoulder presses, 30 reps
35-lb. weighted pull-ups, 20 reps
35-lb. weighted dips, 10 reps
Crossfit HQ

15-foot rope climb, 5 ascents
25 ring dips
100 squats
Crossfit HQ
3 Rounds for Time

50 Double Unders
25 KB Swings
20 Med-Ball Sit-Ups
15 Hand Release Push-Ups
King Crossfit
For Time
Row 1000m
15-12-9
Thruster 95/65
Swings 53/35
Crossfit Grandview
Every 30 seconds for 10 minutes

1 Deadlift
Note:
Deadlift weight is 80% of 5rm
Focus should be speed off the ground, should not be slow/grinding reps
Crossfit South Bend
Complete 8 Rounds of the following…

Max rep strict pull up,
10x clapping push ups,
200m sprint,
60 seconds rest
SEAL Fit
CrossFit Games Open 14.3
8 minute AMRAP:
10 deadlifts, 135 / 95 lb.
15 box jumps, 24 / 20 inch
Crossfit HQ
10 One Arm Dumbbell Snatch

25 Double Unders
50 Double Unders
75 Double Unders
50 Double Unders
25 Double Unders
DogTown Crossfit
3 Rounds for time of:

30 Deadlifts, 135/95lbs
30 Box jumps, 24/20″
30 Pull-ups
Crossfit Charlotte
For Time
42 Wallball 20/14
21 Toe to bar
30 Wallball
15 Toe to bar
18 Wallball
9 Toe to bar
Crossfit Grandview
21-15 & 9 reps of:

Wall Ball 20/14, 11′/10′
Toes to Bar
Crossfit 305
AMRAP in 10 min:
3 Deadlifts
4 Box Jumps
5 Push Ups
DogTown Crossfit
AMRAP In 7 Minutes
5 Power Snatches 135/95
25 Double Unders
Crossfit Grandview
8 Minute AMRAP
10 Hand Release Push
10 KB Swings (53lb/35lb)
25 Double Unders
King Crossfit
21-15-9 Reps Of:

KB Swings
Wall Balls
Sit Ups
DogTown Crossfit
Complete 10-9-8-7-6-5-4-3-2-1 reps of:

Deadlift (275#/205#)
Ring dip
Box jump (30in/24in)
Mike's Gym
6 minute amrap
10 Push Presses 95#/65#
10 Box Jumps 24″/20″
Crossfit South Bend
AMRAP in 15 minutes of:

Wall Ball Shots x 10 reps
Box Jumps x 20 reps
Run 200 Meters
Crossfit Invictus
Seven rounds for time of:

15 GHD sit-ups
15 Back extensions
10 Thruster, 135#(95#)
10 Clean & jerk, 135#(95#)
Crossfit Verve
4 Rounds
15 Toes to bar
Crossfit Mayhem
Three rounds for time of:

5 Strict muscle-ups
10 Strict handstand push-ups
15 One legged squats, each leg
Crossfit Verve
10 rounds -
Every 3 minutes, perform:
-500m row
-5x shoulder to overhead (155#/115#)
Mike's Gym
For Time
Row 500m
40 Wallball 20/14
30 Burpees
20 Pull-ups
10 Dumbbell ground to overhead 35/20
Crossfit Grandview
EMOM, for as long as possible, perform:

3x deadlift (185#/125#)
3x hang squat clean (185#/125#)
3x shoulder to overhead (185#/125#)
Mike's Gym
AMRAP in 12 minutes
5 Hang power cleans 135/85
7 Box Jumps 24/20
9 Ball slams 30/20
Crossfit Grandview
AMRAP in 10 Minutes
5 Hang Power Clean and Jerks 135/85
7 Box Jumps 24/20
9 Kettlebell Swings 53/35
Crossfit Grandview
12 MIN AMRAP
7 Deadlifts (Body Weight Deadlfits)
12 Box Jumps
King Crossfit
10 min. AMRAP
5 pull ups
25 double unders
DogTown Crossfit
For Time:
3 Rope Climbs
30 Hang Power Snatch (50% of 1RM Hang power snatch)
3 Rope Climbs
Crossfit Pori
3 Rounds for Time:

30 KB Snatch (53/35)*
60 Double Unders
*15 @ arm per round

*finish 15 reps on one side before moving on to the other
Crossfit Queens
Sexy Metcon
100 double unders

90 squats
80 push press 45#
70 walking lunges
60 sit ups
50 push ups
40 pull ups
30 wall ball shots 20#
20 kettlebell swings, 2 pood
10 burpees
Crossfit 305
For time:
100 Kettlebell swings, 24/16kg
Row 50 calories
100 Back squats, 95/65lbs
Row 50 calories
Crossfit Charlotte
3 Rounds For Time:

Run 800m
30 - Pull Ups
40 - Push Ups
50 - Squats
Crossfit Endurance
AMRAP in 10 min:
5 Deadlifts
20 Sit Ups
5 Push Ups
DogTown Crossfit
4 Rounds
15 Push press 95/65
15 Burpees
15 Swings 53/35
Crossfit Grandview
Coffey
For time:
Run, 800 m
50 Back squats, 135#(95#)
50 Bench press, 135#(95#)
Run, 800 m
Run, 800 m
Run, 800 m
1 Muscle-up
Crossfit Verve
5-4-3-2-1
Deadlift 275/185
Bar Facing burpee
5:00 cap
2:00 transition starts at 5:00 mark
strip weight to 185/115 lbs
5-4-3-2-1
Clean and Jerk 185/115
Box Jump 30/ 24
5:00 cap
2:00 transition starts at 5:00 mark
Strip weight to 135/95
5-4-3-2-1
Snatch 135/95
Toe to bar
Crossfit Grandview
3 Rounds For Time:

400m Run
20 KB Swings
10 Wall Balls
DogTown Crossfit
21-15-9-3 for time:

hang power clean, 61/45kg
toes-to-bar
Foundation Crossfit
3 Rounds
30 Wall Ball (20/14)
10 Bar Muscle Ups
Crossfit Mayhem
For Time
3 Rope climbs
30 Hand release push-ups
100 Double unders
30 Pull-ups
30- V-ups
3 Rope climbs
Crossfit Grandview
For time:
Row 500 Meters
30 Pull-Ups
20 Thrusters (115/75 lb)
10 Muscle-Ups
20 Thrusters
30 Pull-Ups
Row 500 Meters
Crossfit Invictus
5 Rounds of:
1 minute bench press, 135/65lbs
1 minute box jumps, 20″
1 minute toes to bar
1 minute rest
Crossfit Charlotte
5 rounds of:
200m run
35 pound dumbbell squat snatches, 12 reps
24 abmat sit-ups
Crossfit Santa Cruz
For time:
Run 1 mile
225/155 pound deadlift, 50 reps
Run 800 meters
50 Chest to bar
Crossfit Charlotte
40 C2B Pull ups

30 HSPU
20 Snatch (155/105)
30 HSPU
40 C2B Pull ups
Crossfit Mayhem
Complete 4 rounds for time of:

-9x push jerk (185#/125#)
-6x bar muscle ups
-30m farmers walk (185#/125#)
*Farmers walk = 30m walk with barbell in back rack position.
Mike's Gym
PARTNER WOD
2K Row (250 M then switch)
100 Pull-ups
100 Wall-Balls (20/14)
50 Synchronized Burpees
1 Mile Run (200 M then switch)
Kaizen Crossfit
AMRAP in 12 min:
5 Push Press
5 Burpees
5 V-Ups
DogTown Crossfit
As Many Rounds as Possible in 12:00:

5 - Snatch (95/65)
2 - Muscle Ups
Crossfit Endurance
3 Rounds
15 Sumo Deadlift High Pull 95/65
15 Pull-ups
Crossfit Grandview
For time:
50 Box Jumps, 24″ (20″)
50 Jumping Pull-ups
50 Kettlebell Swings, 35#(26)
50 Walking Lunges
50 Knees To Elbows
50 Push Press, 45# (33#)
50 Back Extensions
50 Wall Balls, 20# (14#)
50 Burpees
50 Double Unders
Crossfit Verve

10 toes-to-bar
155 pound power clean, 10 reps
10 burpees
Crossfit Santa Cruz

95 pound Thruster, 5 reps
95 pound Hang Powerclean, 7 reps
95 pound Sumo Deadlift High-pull, 10 reps
Crossfit HQ
8min AMRAP
200m Run
15 KBS (55/35)
20 OH Lunges w/ KB (55/35)
Complete 4 rounds:
10 right arm DB Power Snatch - 50 lbs
10 left arm DB Power Snatch - 50 lbs
Max Rep Double Unders
Crossfit Football
11 minute amrap
7 Hand Release Push Ups
14 Wall Balls
21 Double Unders
Crossfit South Bend
8 rounds of:
5 power snatches
8 box jumps (24/20 inches)
Crossfit 204
AMRAP – 5 minutes
21- thrusters (135/85)
21- push-ups (chest to deck)
Crossfit Grandview
5 Rounds
1 Clean, power or squat (205/135)
6 Ring Rows
5 DLs (205/135)
3 Rounds for time:

500 m Row
15 T2B
15 Burpee ( 30 cm target above a head)
Crossfit Pori
15-12-9
Thruster (135/95)
Weighted Pull up (50/25 dumbbell between feet)
Crossfit Mayhem
3 part for time;

185/125 pound power clean, 30 reps
Run 1 mile
50 Toes to bar
Crossfit Charlotte
4 Rounds For Time:

15 - KB Swings (1.5/1 pood)
10 - Strict Pull Ups
Crossfit Endurance

-5x deadlift (275#/225#)
-5x handstand push up
*Rest 5 minutes, then:

-5x overhead squat (165#/115#)
-5x ring dips
Mike's Gym
Max rounds in 3 minutes of:

3 Power Snatches (115/75)
6 Push-ups
9 Squats
Rest 1 minute
Repeat for a total of 5 cycles
King Crossfit
AMRAP 12 Minutes
4 HSPU
8 KB Swings (70/53)
12 GHD Situps
Crossfit Mayhem
For time:
21- GHD sit ups
7- wall climbs
21- burpee pull-ups
7-turkish get ups R arm (35/20lb DB)
21- wallball (30/20 D-ball) 10/9′ target
7-turkish get ups L arm (35/20)
21- Row (cal.)
Crossfit Grandview
5 rounds for time:

12 hang power cleans
400m run
12 toes-to-bar
Foundation Crossfit
21.15.9
225/155lbs Deadlift
135/95lbs Overhead squat
Crossfit Charlotte

1 Legless rope ascent, 15′
15 Overhead walking lunges, 45/25lbs plate
135/75 pound Bench press, 15 reps (go heavier if you want)
Crossfit Charlotte
21-15-9
SDHP (100/78)
Over the Box Jumps (24/20)
Crossfit iQ
4 rounds
20 Wallballs (20/14)
15 Kettlebell sumo deadlift high pulls (53/35)
10 Toes to bar
Crossfit 305
100 double unders

Run 100m
15 Ft rope climb, 4 ascents
Run 100m
30 front squats (135/95)
Run 100m
100m DB farmer carry (70/50)
Run 100m
20 one-arm DB snatch (70/50), alternating
Run 100m
Crossfit Mayhem
On the minute & death by...
EMOM
Perform 2 Power Cleans and death by pull ups...
Power Cleans use 80% of 3 RM
Crossfit Football
10 min AMRAP
BUY IN:
5 MU – Ring or Bar
10 Burpees
5 MU – Ring or Bar
Track how many rounds completed in the remaining time

8 KBS (32/24)
12 KB SDHP (32/24)
20 DU
Crossfit iQ

40 Double unders
30 Box jumps, 24''
20 Kettlebell Swings, 24kg
Crossfit Virtuosity
Work Capacity: Complete the following for time:

100x double unders
75x box jumps (24in/20in)
50x toes to bar
25x pistols, alternating
Mike's Gym
AMRAP in 20:00
27 Box jumps, 24/20
20 Burpees
145/105 pound squat clean, 11 reps
Crossfit Charlotte
Tabata Jackie
Tabata:
Row
Thruster, 45/35lbs
Pull-ups
Crossfit Charlotte
5 Rounds
10 Hang Cleans (155/115)
20 Push-ups
50 Double Unders
Crossfit Mayhem
AMRAP in 12 minutes:
30 Overhead Walking Lunge w/ 45 lb plate

15 Ring Dips
*Plate has to be locked overhead with straight arms.

*15 lunges with the right leg, 15 lunges with the left leg.
*Back knee has to touch the ground to count as a rep.
Crossfit Football
For time
Run 1 mile
30 Power snatch 135/85
Crossfit Grandview
400m run
30 back squats 155/105
40 dumbbell ground to overhead (45/35)
50 KB swings 70/53
100m walking overhead lunge (45/25)
200m sprint fire hydrant
Crossfit Mean Streets
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
Crossfit Invictus
10-9-8-7-6-5-4-3-2-1 reps of the triplet:

Chest-to-bar pull-up
Box jump, 30 inch box
GHD sit-up
Crossfit HQ
10 rounds:
10 burpee pull-ups
15 wallballs (20/14)
Then:
In the time left on the 25minute clock do AMRAP Cindy
5 Rounds for time

10 Bar face burpees
10 1-minute rounds for time of:

10 Burpees over the bar
Max reps of power snatch, 155/105
Crossfit HQ

50 double-unders
10 overhead squats
Men: 135 lb.

Women: 95 lb.
Crossfit HQ

25 squats
Max reps of clean and jerks
Men: 155 lb.

Women: 105 lb.
Crossfit HQ
Helton
3 Rounds:
Run 800 meters
50-lb. dumbbell squat cleans, 30 reps
30 burpees
Crossfit HQ
Maggie

20 handstand push-ups
40 pull-ups
60 single-leg squats, alternating legs
Crossfit HQ

15 GHD sit-ups
30 thrusters
45 double-unders
Men: 65 lb.
Women: 45 lb.
Crossfit HQ
Roy
5 Rounds -
20 box jumps, 24 inch/20 inch or 60 cm/50 cm
25 pull-ups
Crossfit HQ
5 rounds -
10 kettlebell clean and jerks, 1.5 pood each
3 muscle-ups
Crossfit HQ
3 Rounds -
One minute of 135-lb. back squats
Rest one minute
One minute of chest-to-bar pull-ups
Rest one minute
One minute of 135-lb. power cleans
Rest one minute
Crossfit HQ
Tyler
5 Rounds -
7 muscle-ups
21 sumo deadlift high-pulls, 95/65 lbs or 42.5/30 kg
Crossfit HQ
Amanda

Muscle-ups
135/95 lb. squat snatches
Crossfit HQ
Hall
5 Rounds -
225/155lb. cleans, 3 reps
200-meter sprint
20 kettlebell snatches, 1.5/1 pood or 24/16kg, 10 each arm
Rest 2 minutes
Crossfit HQ
Hortman
AMRAP - 45:0
800 meter run
80 Air squats
8 Muscle ups
Crossfit HQ
Jennifer
AMRAP - 26:00
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Crossfit HQ
T.U.P.
15-12-9-6-3 reps of:

135/95lb. power cleans
Pull-ups
135/95lb. front squats
Pull-ups
Crossfit HQ
Maupin

Run 800 meters
49 push-ups
49 sit-ups
49 squats
Crossfit HQ
4 Rounds For Time:

300m Run
3 Wall Walks
12 Alternating Front Rack Lunges (95/65)
21 KB Swings (24/16)
DogTown Crossfit
9-15-21 Reps for time of:

Row for calories
Power snatch, 115#(75#)
Crossfit Verve
Handstand Push Ups

1-2-3-4-5-6-7-8-9-10
Front Squats
10-9-8-7-6-5-4-3-2-1 155/105
Crossfit Grandview
For Time
50 Wallball 20/14
10 Muscle-ups
40 Wallball
8 Muscle-ups
30 Wallball
6 Muscle-ups
20 Wallball
4 Muscle-ups
10 Wallball
2 Muscle-ups
Crossfit Grandview
Open WOD 16.2
Beginning on a 4-minute clock, complete as many reps as possible of:

25 toes-to-bars
50 double-unders
15 squat cleans, 135 / 85 lb.
If completed before 4 minutes, add 4 minutes to the clock and proceed to:
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
Stop at 20 minutes.
Crossfit HQ
For Time:
300m Run
30 Power Cleans (95/65)
300m Run
30 Front Squats (95/65)
300m Run
30 Shoulder To Overhead (95/65)
BUY OUT: 50 Med. Ball Sit Ups (20/14)
DogTown Crossfit
7 rounds
7 Push Press (155/105)
* Every time the bar is dropped Perform 7 Bar Facing Burpees *
Crossfit Mayhem
For time:
135 pound Clean & Jerk, 10 reps
1 Round of "Cindy"
1 Round of "Cindy"
.........
135 pound Clean & Jerk, 1 rep
1 Round of "Cindy"
Reebok One
Open WOD 16.1
AMRAP - 20:00
Weighted Overhead Walking Lunge (95lb/65lb) x 20 feet
Bar Facing Burpees x 8
Weighted Overhead Walking Lunge (95lb/65lb) x 20 feet
C2B Pull-ups x 8
Crossfit HQ
AMRAP - 7:00
3 GHD Sit Ups
6 Power Snatches
6 GHD Sit Ups
9 Power Snatches
9 GHD Sit Ups…..
Crossfit Grandview
With a single barbell, complete the following for time:

18 Deadlift, 135lbs/95lbs
15 Hang Power Cleans, 135lbs/95lbs
12 Push Jerk, 135lbs/95lbs
15 Deadlifts, 155lbs/105lbs
12 Hang Power Clean, 155lbs/105lbs
12 Deadlifts, 185lbs/115lbs
Reebok One
For Time
100 Calorie Row
75 Wallball 20/14
50 Kettlbell swings 53/35
Crossfit Grandview
Buy In:
100 Double Unders
then AMRAP in 7:00 of:

5 Thrusters 115/75
7 Toes-2-Bar
Buy Out:
100 Double Unders
Crossfit Endurance
Swarzenegger
For Time:
800m run
200 dubs
50 Wallballs (20/12) 11′ foot target/10′
25 pull-ups
800m run
200 dubs
50 burpees
25 pull-ups
800m run
Crossfit 305
50 Double Unders
40 Sit Ups
30 Squat Jumps
20 G2O 45/25
10 OH Lunges 45/25
20 G2O
30 Squat Jumps
40 Sit Ups
50 Double Unders
Crossfit Queens
The Rainmaker
3 rounds
30 box jumps 24/20
30 butterfly sit-ups
30 push-ups
400 meter run
3 rope climbs to 15ft
Crossfit 305
3 Rounds for time:

21 Toes to bar
15 Kettlebell swings, 70#(53#)
9 Muscle-ups
Crossfit Verve
AMRAP in 10min
12 DL (185/135)
6 Ring Dips
4 HSPU

20 wall-ball shots, 20-lb. ball
Crossfit HQ
Sham

11 body-weight deadlifts
100-meter sprint
Crossfit HQ

15 push-ups
100-meter sprint
Crossfit HQ

135-lb. overhead squats, 5 reps
10 toes-to-bars
40-lb. dumbbell hang squat clean, 15 reps
20 double-unders
Crossfit HQ
AMRAP in 12 minutes
6- Power cleans 95/65
6- Ring dips
12 Ball slams 30/20
Crossfit Grandview
5 Deadlifts
5 Pull Ups
5 Push Ups
600m Run
7 Deadlifts
7 Pull Ups
7 Push Ups
400m Run
9 Deadlifts
9 Pull Ups
9 Push Ups
200m Run
DogTown Crossfit

5 Handstand Push ups
15 Box Jumps
30 Sit ups
Crossfit Virtuosity
4 Rounds for Time

7 - Back Squats (50% 1RM)
25 - Double Unders
Crossfit Endurance

Run 400m
15x handstand push up
Row 500m
SEAL Fit
For as long as possible:
From 0:00-3:00
2 rounds of:
10 overhead squats, 95 / 65 lb.
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
From 6:00-9:00
2 rounds of:
Etc., following same pattern
Crossfit HQ
4 rounds of:
15 thrusters (95/65 lb.)
Rest 1 minute between rounds
Crossfit 204
AMRAP in 12 min:
4 Pull Ups
8 Squats
12 KB Swings
DogTown Crossfit

8 toes-to-bars
10 box-overs (24/20 inches)
12 kettlebell swings (70/55 lb.)
Crossfit 204
In front of a clock set for 12 minutes:

4 minutes of clean and jerks, 135 lb.
4 minutes of rowing
4 minutes of burpees
Crossfit HQ

21 Power snatch, 115#(75#)
27 L pull-ups
27 GHD sit-ups
Crossfit Verve
Complete 21-15-9 reps of:

Power clean (70kg/50kg)
Chest to bar pull up
Handstand push up
*Immediately after finishing the 9th HSPU, run 800m. The clock stops when your return from the
run
Mike's Gym
12-9-6
Burpees
DL pick your weight, but they should be unbroken (185/115)
Box Jumps (24/20)
15-12-9
Thrusters (95/63)
Over the Bar Burpees
Crossfit 305
3 Rounds for Time

21 Push Ups
21 KBS (53/35)
Crossfit Queens

15 Wallballs, 20/14lbs @ 10/9′ target
15 Kettlebells, 24/16kg
15 Box jumps, 24/20′
Crossfit Charlotte
12 minute AMRAP
12 Wall-ball
9 T2B
6 Burpee BJ(24/20)
Crossfit 305
4 Rounds
15 - Wall Balls
100 ft - Walking Lunge Steps
10 - Right arm dumbbell snatches (45/35)
10 - Left arm dumbbell snatches (45/35)
Crossfit Endurance
6 rounds for time
50 double unders
25 kettlebell swings (24/16k)
12 Thrusters (95/65#)
10 pushups
DogTown Crossfit
5 Rounds
30 - Double Unders
30 - Sit Ups
3 - Rope Climbs
Crossfit Endurance
30 Muscle ups
21 Clean & Jerks (135/95)
2000m Row
Crossfit Mayhem
20 min. AMRAP-
10 bodyweight deadlifts (no rebound reps)
20 dumbell lunges
10 push ups- hands on the dumbells for an extended range of motion
DogTown Crossfit
Row 20 calories
15 Wallballs 20#, (14#)
10 Power cleans 135# (95#)
Crossfit HQ
For Time:
Row 500m
5 rounds
25 Pull-ups
7 Shoulder to Overhead 135/93
Crossfit 305
800 meter run:

10,9,8,7…1
Pullup
KB swing
Crossfit 305
Complete as many rounds and reps in 5 minutes of:

7 Push press, 115/80lbs
Crossfit Charlotte
21-15-9 Reps For Time:

DB Thrusters
Lunges
Burpees
DogTown Crossfit
5 rounds-
800m run
50 kettlebell swings
15 pushups
15 pullups
DogTown Crossfit
100x Overhead squats for time (95#/65#)

*Any time you break, stop what you are doing and perform 5x burpees
Mike's Gym
AMRAP in 8 minutes
3/3 ,6/6 ,9/9, 12/12, ….etc
Heavy Russian KB swings – 70/53
Heavy Wall Ball – 25/10 – 20/8
Diablo Crossfit
Every minute on the minute for 8 minutes:

1 clean
20 double-unders
Crossfit 204
21-18-15-12-9-6- and then 3 rep rounds of:

95-pound barbell thruster
Pull-ups
Crossfit 305
155 pound Snatch, 9 reps

Row 2,000 meters
Row 1,000 meters
Row 500 meters
Crossfit HQ
Teams of 2
21-18-15-12-9-9-12-15-18-21
Deadlift 135/85
Box Jump 24/20
Burpee
Teammates alternate movements
Crossfit Grandview
Complete 2 rounds:
Max Rep 50 lbs DB Push Press - 60 seconds

Rest 60 seconds
Max Rep 50 lbs Weighted Pull Ups - 60 seconds
Rest 60 seconds
Row for Calories - 60 seconds
Rest 60 seconds
Max Rep Burpees - 60 seconds
Crossfit Football
3-6-9-12-9-6-3
Deadlift
Box Jumps (24/20)
DB STO
Crossfit iQ
Complete the following for time:

Row 1,000m
25x toes to bar
25m front rack walking lunge (135#/95#)
Row 500m
25x toes to bar
25x front rack walking lunge (135#/95#)
Mike's Gym

40x burpees
30x handstand push ups
20x power clean (100kg/70kg)
100m farmers walk (100kg/70kg)
*Farmers walk barbell position = barbell placed on back like you are performing a high bar back
squat.
Mike's Gym
AMRAP in 12 min:
4 Deadlifts
6 Pull Ups
8 V-Ups
DogTown Crossfit
3 Rounds
3 Min AMRAP
3 Dead Lifts (255/185)
6 Box Jumps (24/20)
9 KBS (53/35)
3 Minutes Rest
Crossfit Queens
4 rounds for time

400m Run
15 back squats (135/95)
5 Presses (135/95)
TK

8 Strict Pull-ups
8 Box jumps, 36" box
12 Kettlebell swings, 2 pood
Crossfit HQ
10-9-8-7-6-5-4-3-2-1
Squat Clean Thrusters (95/65)
Ring Dips (2 to 1 for Box Dips)
*If you're unable to get full ROM on the ring dip
3 Burpees E2MOM (every 2 minutes on the minute)
King Crossfit
5 Rounds For Time

10 burpees
10 kbs (55/35)
10 goblet squats

Muscle-up
135 pound squat snatch
Crossfit Santa Cruz
10 Rounds
1 Snatch
5- Pull-ups
10- Push-ups
15- Air squat
Crossfit Grandview
Partner work (out one rests while the other one works)
35 min AMRAP
66 Deadlifts, 110 pounds

66 Box jump, 24 inch box
66 Kettlebell swings, 1.5 pood
66 Knees to elbows
66 Sit-ups
66 Pull-ups
66 Thrusters, 55 pounds
66 Wall ball, 20 pound ball
66 Burpees
66 Double-unders
Crossfit Pori
For Time:
100 Double Unders
90 Air Squats
80 Sit ups
70 Wall ball
60 KBS 53#/35#
50 Push ups
40 Pull ups
30 Power cleans 115/85
20 Burpees over bar
10 HSPU
Crossfit Queens
1200m Run
100m Walking Lunge
50 Med-ball Sit-ups (20/14)
25 Burpees
Kaizen Crossfit
18 Minute AMRAP:
7 Strict Pull Ups
7 Ring Dips
200M Run
Crossfit Queens
12 min Tabata
Push-ups
OHS (65/45)
Pull Ups
*score is total reps
Complete 21-15-9 reps of:

Deadlift (225#/155#)
Burpee
Toes to bar
Mike's Gym
EMOM for 15 min:

3 Squats
5 Push Ups
7 Sit Ups
DogTown Crossfit
Five rounds for max reps of:

Body weight back squat
Handstand-push-ups
Rest 3:00
Crossfit Verve
7 Rounds:
10 DB Power Snatch (r)
5 Pull-Ups
10 DB Power Snatch (l)
5 Pull-Ups
Crossfit Central
21-15-9 of:
Pull-ups
Front squats (135/95 lb.)
Row 500 meters
Crossfit 204
10-9-8-7-6-5-4-3-2-1
Power Snatch (115/75)
10 Pistols (each leg)
30 Double unders between round
Crossfit Mayhem
4 Rounds for Time:

200m - Run
8 - Ring Dips
32 - Double Unders
Crossfit Endurance
Five rounds of:
3 Rope climb ascends
10 Toes to bar
21 Walking lunges with 45# plate overhead
400m run
Crossfit Verve

100x double unders
3 rounds: 20x burpees, 20x pull ups
100x double unders
Mike's Gym
In 12 Minutes run 1 mile and with the remaining time do as many squat cleans (135lb/95lb) as
possible.
King Crossfit
Run 400 meters
then five rounds:

10 Kettlebell swings, 32kg (24kg)
10 Right arm hang dumbbell snatch, 70# (50#)
10 Left arm hang dumbbell snatch, 70# (50#)
10 Push-ups
10 Ab-mat sit ups
then run 400 Meters
Crossfit Verve
For Repetitions:
500m Run
at 4 Minutes
Unbroken AMRAP Wallballs 16/8
at 8 Minutes
500m Run
at 12 Minutes
Unbroken AMRAP Pull-ups
at 16 Minutes
500m Run
at 20 Minutes
Unbroken AMRAP Wallballs 16/8
at 24 Minutes
500m Run
at 28 Minutes
Unbroken AMRAP Pull-ups
Crossfit 305
1 Power Clean every 30 seconds x 20 minutes
Strongman WOD
As many rounds as possible in 6 minutes.

6 kipping pull ups (reminder: “butterfly” pull ups ARE kipping pull ups as well).
6 push ups
6 Russian kettlebell swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
6 goblet squats (same)
Diablo Crossfit

Run 400 meters
25 Burpees
Crossfit HQ
21-15-9
Deadlifts 245/145
Knees to elbow

Run 400m
20x wallballs
40x double unders
Mike's Gym
2 rounds for time:

30 Air squat
30 Burpees
1 round for time:

25 Power clean (135/93)
30 Handstand push-up
35 Box jump (24/20)
40 Pull-up
45 Kettleell swing (70/53)
50 Double-under
500 meter run
Crossfit 305
Partner WOD
As many rounds as possible 30 minutes of:

3 Deadlifts (315#/215#)
9 Box Jumps (30"/24")
15 Push-Ups
Crossfit Verve
1000 M Run
50 Wall-Balls
1000 M Row
50 OH Lunges (45/35)
Kaizen Crossfit
21-15-9
Air squat to box jump and step down (30/24)
Toes to bar
For time:
6-5-4-3-2-1
Hang power clean (2/3 of 1 RM HPC)
Bar over burpees
Rest 2 minutes.
6-5-4-3-2-1
Shoulder to overhead (same weight as in the HPC)
Knees to elbows
Crossfit Pori
Four sets for times of:

400 meter run
10 Deadlifts (315/215 lb.)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets
Crossfit Invictus
4 Rounds
Run x 400m
KB Swings x 25 @ 55lb
Push Ups x 25
WOD Ninja
Row 1000 meters

AMRAP with remaining time left in 12 minutes
25 Front squats (135/93)
15 Chest to bar pull-ups
Crossfit 305
AMRAP in 15 minutes
4 muscle ups (Intermediate*: Band assisted muscle ups, Novice: 4 pull ups + 4 strict push ups)
12 ‘heavy’ kettlebell American swings (Advanced: 70lbs, Intermediate*: 53lbs, Novice: 35lbs)
16 burpees
Rest 1 minute
Diablo Crossfit
10 Burpees
40 Pull-ups
20 Burpees
30 Pull-ups
30 Burpees
20 Pull-ups
40 Burpees
10 Pull-ups
50 Burpees
Crossfit Verve
8Min AMRAP
7 Front Squat (115lb/75lb)
King Crossfit

Run 200m
5x muscle ups
Run 400m
4x muscle ups
Run 600m
3x muscle ups
Run 800m
2x muscle ups
Mike's Gym
21-18-15-12-9-6-3 rep rounds of:

185 pound Front squat
GHD Sit-up
Crossfit HQ
AMRAP in 14 minutes
14- Alternating lunges steps
7- Ring dips
21- Russian swings 53/35
Crossfit Grandview
As many rounds as possible in 18 minutes of:

7 power cleans
7 burpees
200-meter run
Crossfit 204
5 Rounds of
30 slam balls, 30/20lbs
25 Box jumps, 24/20″
20 Plyo push-ups
Crossfit Charlotte
5 rounds for time
15 wall balls
5 power snatches
Crossfit London
Holleyman
12 Min AMRAP
5 Wallball 20/14# to a 10′ Target
3 HSPU
1 Power Clean 225/155#
Crossfit Queens
For Time
50 Wallball 20/14
40 Box Jumps 24/20
30 Ball Slams 30/20
20 Dumbbell Thrusters 35/20
10 Burpee Pull-ups
Crossfit Grandview
AMRAP 3 minutes of:

5 Toes-to-bar
4 Ring Dips
3 Clean & Jerks, 135/95
*Rest 5 minutes & repeat.
Crossfit Linchpin

5 deadlifts
10 burpees
Men: 275 lb.

Women: 185 lb.
Crossfit HQ

1 rope ascent, 15-ft. rope
Crossfit HQ
CrossFit Games 2018 Regional Event 3

9 muscle-ups
36-45-54 single-leg squats
Crossfit HQ
Candy

20 pull-ups
40 push-ups
60 squats
Crossfit HQ
Severin
50 strict pull-ups
100 push-ups, release hands from floor at the bottom
5K run
If you’ve got a 20/14 pound vest or body armor, wear it.
Crossfit HQ
Open WOD 17.3
*Prior to 8:00, complete:

3 rounds of:
6 squat snatches, (95 / 65 lb.)
Then, 3 rounds of:
5 squat snatches (135 / 95 lb.)
*Prior to 12:00, 3 rounds of:
Prior to 24:00, 3 rounds of:
1 squat snatch (265 / 185 lb.)
*If all reps are completed, time cap extends by 4 minutes.
Crossfit HQ
Midline March
3 Rounds -
25 GHD sit-ups
50-foot handstand walk
50-foot overhead walking lunge, 155 lb.
Crossfit HQ
Johnson
AMRAP - 20:00
8 muscle-ups
9 squat cleans, 155 lbs/105 lbs or 70 kg/50 kg
Crossfit HQ
Capoot
For time:
100 push-ups
Run 800 meters
75 push-ups
Run 1,200 meters
50 push-ups
Run 1,600 meters
25 push-ups
Run 2,000 meters
Crossfit HQ
AMRAP - 10:00
95-lb. front rack walking lunges, 15 steps
Crossfit HQ
Servais
For time:
Run 1.5 miles
Then, 8 rounds of:

19 pull-ups
19 push-ups
19 burpees
Then,
400-meter sandbag carry (heavy)
1-mile farmers carry with 45/35lb. dumbbells
Crossfit HQ
René
7 Rounds -
Run 400 meters
21 walking lunges
15 pull-ups
9 burpees
Crossfit HQ
Horton
9 rounds for time with a partner of:

9 bar muscle-ups
11 clean and jerks, 155/105 lb.
50-yard buddy carry
Share the work with your partner however you choose with only one person working at a time. If
you can't find a partner, perform 5 reps of each exercise per round and find a heavy sandbag to
carry.
Crossfit HQ
Harper
AMRAP - 23:00
135/95lb. power cleans, 15 reps
21 squats
400-meter run with a 45/35lb. plate
Crossfit HQ
Hildy
100-calorie row
75 thrusters, 45/35lb. barbell
50 pull-ups
75 wall-ball shots, 20/14lb. ball
100-calorie row
If you’ve got a 20/14lb. vest or body armor, wear it.
Crossfit HQ
5 rounds
12 SDHP (95/65)
Rest 5 Minutes
5 rounds
10 SDHP (95/65)
Crossfit Mayhem

400m Run
7 Front Squats 185/135
7 Ring Muscle-ups
Crossfit Linchpin
7 minute AMRAP (as many rounds as possible)

12 burpees
8 dumbbell thrusters (Performance: 45lb / Athletic: 30lb* / Health: 20lb)
6 Chest-to-Bar Pull-ups* (Health: jumping pull-ups)
Diablo Crossfit
As many rounds as possible in 10 minutes

7 Clean and jerk 115/75
30 Air squats
15 Ab mat sit-ups
Crossfit Grandview
4 Rounds For Time:

9 Pull Ups
DogTown Crossfit
3 Rounds for Time:

40 WallBall 20/14
30 Kettlebell Swings 53/35
20 Toes to Bar
Crossfit Grandview
As Many Rounds As Possible in 20 Minutes:

5- Deadlift 225/155
7- Bar facing burpees
Toe to bar
1-2-3-4-5-6-7-8-9-10……..
Crossfit Grandview

Snatch Grip Deadlift 135/95
Hang Power Snatch
Overhead Squat
Crossfit Linchpin
3RFT:
Row 500 Meters
12 Deadlift (225/185)
21 Box Jump Overs (24/20)
Crossfit Bellevue
30x GHD Sit-ups

30x Deadlifts 225/155
30x Double Unders
30x Overhead Squats (95/65#)
30x Pull-ups
Reebok One
AMRAP in 12 min:
6 Single Arm DB Power Snatch Per Arm (40/20)
6 Burpees
6 Goblet Squats (24/16)
DogTown Crossfit
21 dumbbell thrusters
Run 400 meters
Run 400 meters
Run 400 meters
Crossfit HQ
4 Rounds for time:

Run 600 Meters
25 Kettlebell swings, 53#(35#)
20 Burpee box jumps
Crossfit Verve
For time:
100 dubs
80 wall balls
60 box jump overs
40 GHDSU
20 HSPU
10 muscle ups
Crossfit Bellevue
50-40-30-20-10
Double Unders – 2:1 Singles + 5 Burpees
5-4-3-2-1
Squat Clean and Jerks @ 135/103
Crossfit iQ
5 rounds of:
:15 Max Push Press @ 55% of 1 RM
Rest 2 minutes
For time:
90 Double Unders
9 Power Cleans 225 / 185
9 Strict C2B Pull-ups
60 Double Unders
30 Double Unders
*10min CAP
*Scale PC close to 80% of 1 RM
*Scale Pull-ups as necessary staying strict
Crossfit Endurance
@0:00
3 rounds
400m Run
5 strict pullups
10 Burpees
@20:00
12 min EMOM 2 Cleans full
@40:00
8 min AMRAP
5 DL (225/185)
30 DUs
5 rounds
25 Cal. Row
9 Burpee over Rower
Crossfit Mayhem

15 Push press, 95/65 lbs
15 Over the box, 24/20″
15 SDHP, 95/65 lbs.
Crossfit Charlotte
Supine Ring Pull Ups – 10 reps

True Push Ups – 10 reps
Crossfit Football

50-lb. dumbbell thrusters, 10 reps
50 double-unders
Crossfit HQ

5 pull-ups
10 push-ups
15 squats
5 pull-ups
10 push-ups
15 squats
Row for calories
Rest 1 minute between rounds.
Crossfit HQ
5 Rounds for Time

12 - Power Cleans (95/65)
12 - Ring Dips
Crossfit Endurance

Run 800m
20x burpees with a 6" touch
10x clean (225#/155#)
Mike's Gym
AMRAP in 15:00
5 - Handstand Push Ups
12 - Pull Ups
Crossfit Endurance

60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups
Crossfit HQ
AMRAP in 30 minutes of the following…

5x Burpee pull ups
7x elevated push ups
9x toes 2 bar
Run 200m
SEAL Fit
15-12-9 Reps For Time:

Hang Power Cleans
Burpees
V-Ups
DogTown Crossfit
AMRAP in 12 minutes
5- Push Press 115/75
7- Ball Slams 30/20
9- Box Jumps 24/20
Crossfit Grandview

Row 1,000m
3 rounds of:
21x wallball (20#/14#)
15x ring dips
9x toes to bar
Mike's Gym
5 Rounds for time:

3 Rope Climbs (to the beam)
10 Deadlifts 275#(185#)
Crossfit Verve
12 MIN AMRAP:
6 Hang Power Snatch (75, 55)
9 Burpees
12 Double Unders
DogTown Crossfit
15 Thrusters, 115/85lbs, RX+ 135/95lbs

21 SDHP, 115/85lbs, RX+ 135/95lbs
12 Thrusters
15 SDHP
9 Thrusters
9 SDHP
Crossfit Charlotte
10!
Thrusters (115/88)
Even min 3 T2B
Odd min. 3 Chins
Crossfit iQ
10min AMRAP
Double Unders x 30
Snatches @ 75lb/55lb x 15
Crossfit HQ
For time:
50 Ring dips
115 pound Squat clean, 50 reps
50 Ring dips
Crossfit HQ
3 rounds for time:
15 Bodyweight Deadlifts
10 HSPU
15 KTE
5 Rounds for Time

7 Deadlifts 225/135
35 Double Unders
Crossfit Grandview

115 pound Push press, 21 reps
3 Legless 15-foot rope ascents
27 GHD Sit-ups
Crossfit HQ
12min EMOM
2 Strict Thrusters
2 Power Snatch
2 Hang Squat Clean & Jerk
Crossfit iQ
Five sets for times of:

225/155 lb. Deadlift x 10 reps
Push-Ups x 15 reps
Run 400 Meters
Crossfit Invictus
3 Rounds For Time:

400m Run
30 Sit Ups
20 DB Push Press
DogTown Crossfit
For Time:
10 WBs (20/14)
10 DUs
20 WBs
20 DUs
30 WBs
30 DUs
40 WBs
40 DUs
50 WBs
50 DUs

20 C2B Pull-ups
25 Burpees
20 C2B Pull-ups
15 Box Jumps
10 Power Clean
Kaizen Crossfit
5 Rounds
Row 500m
15 - Bench Press (135/95)
Crossfit Endurance
AMRAP in 12min
2 HSPU
2 1 ARM KBS (each arm)
4 HSPU
4 1 ARM KBS
6
6
8
8...continue increasing by 2. Every 2 minutes you must complete 30 DUs
9 rounds for time

5 Thrusters (95/65)
5 Chest to bar Pull-ups
Crossfit 305
10 Strict handstand push-ups
15 Strict ring dips
20 Strict push-ups
45 Strict pull-ups
Crossfit HQ

15 GHD sit-ups
135-pound deadlift, 21 reps
Crossfit Santa Cruz
2-4-6-8-10-12-14 CTB Pull ups

14-12-10-8-6-4-2 Deadlifts (315, 225)
DogTown Crossfit
Ten rounds for time of:

12 Burpees
12 Pull-ups
Crossfit Verve
5 rounds
Row 500m
30 Wallball 20/14
30 Box jumps 24/20
Crossfit Grandview
Cindy XXX
Complete as much as possible in 20 minutes of:

10 Pull-ups
20 Push-ups
30 Squats
15 Pull-ups
30 Push-ups
45 Squats
20 Pull-ups
40 Push-ups
60 Squats
25 Pull-ups
50 Push-ups
75 Squats
30 Pull-ups
60 Push-ups
90 Squats
Crossfit HQ
In teams of 2
Every minute on the minute for 14 minutes
8 burpees
With the time remaining do as many deadlifts 275/155 as possible
Only one athlete works at a time, alternate every minute
King Crossfit
95 pound Back squat, 50 reps

50 GHD Sit-ups
50 Back extensions
50 GHD Sit-ups
Crossfit HQ
Partner workout For time:

50 Wall ball
“JT”: 21-15-9 (Hspu, Ring Dip, Push-up)
50 Wall ball
Crossfit Pori
50 Wall Balls
40 Pull-ups
30 Push ups
20 Power Snatches
10 GHD Situps
20 Shoulder-to-Overheads
30 Kettlebell Swings
40 Box Jump
50 Double Unders
DogTown Crossfit
3 Rounds
10 C2B Pull ups
10 Burpees
Crossfit Mayhem
10-8-6-4-2
50 Double Unders between rounds
Crossfit Mayhem
5 Rounds
12 Deadlift 185/115
12 Ball slams 30/20
12 Hand release push-ups
Crossfit Grandview
15 Min AMRAP
10 T2B
15 Wallball (20/14)
Crossfit Queens
For time:
20 Thrusters (95/65)
20 Sumo deadlift high pulls (95/65)
20 Push jerks (95/65)
20 Overhead squats (95/65)
20 Front squats (95/65)
3 Rounds
Run 800m
75 - Air Squats
50 - Sit Ups
Crossfit HQ
AMRAP in 5 minutes:
135 lbs Front Squat - 5 reps

Dymanic Push Ups - 10 reps
Rest 5 minutes...
AMRAP in 5 minutes:
135 lbs Back Squat - 5 reps

Pull Ups - 5 reps
Crossfit Football
10 Rounds for Time of:

11 Chest-To-Bar Pull-ups
22 Front Squats, 75#
Women's weight #55

Scale as needed
Crossfit Grandview

1x deadlift (405#/305#)
2x bar muscle up
3x squat clean (225#/155#)
4x handstand push up @ 8"/4# deficit.
Mike's Gym
5 rounds-
7 pullups
14 pushups
DogTown Crossfit
As many rounds and reps as possible in 6 minutes of:

3 Burpees
6 Box Jumps
9 Kettlebell Swings (Heavy)
Crossfit Invictus
21.15.9
315/185 pound deadlift
30/24″ Box jump
Crossfit Charlotte
5 Rounds
7- Thrusters 95/65
9- Toe to bar
11- American swings 53/35
Crossfit Grandview
12 min. AMRAP
7 pull ups
14 v-ups
DogTown Crossfit

Burpees x 10 reps
115/75 lb Shoulder to Overhead x 15 reps
Pull-Ups x 20 reps
Crossfit Invictus
Complete 3 rounds of:

95/65 pound push press, 30 reps
30 med ball cleans, 20/14lbs
Crossfit Charlotte
25-20-15-10-5-10-15-20-25
KB Swing (53/35)
Box Jump (24")
Crossfit Endurance
For time
Run 1200m
30 Power cleans 135/85
30 Burpees
Crossfit Grandview
30-25-20-15-10 reps of
Wall Balls (20/16)
Pull Ups
Crossfit Endurance
For time:
100 Double unders, then:
5 rounds
Run 200 meters
10 Hang Power Cleans (50% of new PC training max)
15 Wall Ball Shots
20 minute time limit
Crossfit 305

135 pound Push press, 7 reps
135 pound Overhead squat, 10 reps
15 GHD Sit-ups
Crossfit HQ
10 burpees
9 bear complexes @ 135#/95#
8 burpees
6 burpees
4 burpees
2 burpees
1 bear complex @ 135#/95#
Crossfit Queens
15-12-9-6-3
Deadlift (225/155)
HSPU
Crossfit Mayhem
Every Minute on the Minute for 15:00:

2 - Power Cleans (75% 1RM)
6 - Burpees
Crossfit Endurance
For time:
50 Deadlifts, 115# (75#)
40 Pull-ups
30 Burpees
20 Power snatches, 115# (75#)
10 Handstand push-ups
Crossfit Verve

7x Power clean (135#/95#)
7x ring dips
7x ring rows
7x toes to bar
Mike's Gym
6 Rounds
For time
3- Strict pull-ups
6- Alternating front rack lunges (3R/3L) 135/85
9- Hand release push-ups
Crossfit Grandview
Complete as many round in 20 minutes of:

15 Box jumps, 20″
15 Push press, 95/65lbs
Crossfit Central
10-9-8-7-6-5-4-3-2-1
Front Squat (185/135)
Box Jump (30/24)
Crossfit Mayhem

-50x Pull ups
-1,000m row
-50x toes to bar
Mike's Gym
12 burpee bar hops
12 deadlifts @ 365
12 burpee bar hops
12 power cleans @ 225
12 burpee bar hops
12 power snatch @ 135
Strongman WOD
In 7 minutes:
1000m row, then Max rounds in the remaining times.
10 toes to bar
40 double under
Diablo Crossfit
4 Rounds
20 WBS (20/14)
20 SDHP (85/65)
20 Sit Ups
Crossfit iQ
Two rounds of:

34 toes-to-bar
26 pull-ups
64 squats
15 wall ball
8 thrusters
49 sit-ups
then,
100 burpees
Crossfit Santa Cruz
3 rounds for time

400 meter run
21 Burpees
Crossfit 305
10-9-8-7-6-5-4-3-2-1
Chest-to-bar pull-up
Box jump, 30/24
Sit-up
Crossfit Queens

15 Deadlifts, 185lbs
15 Toes to Bar
Crossfit Virtuosity
4 Rounds
400m Run
15 min AMRAP
200m Run
5 Hang Cleans 135/85
10 Box Jumps 24/20
Crossfit Grandview
For Time
800 meter run
75 KB swings, 24/16kg
1000 meter row
60 Wallballs, 20/14lbs @ 10/9′ target
800 meter run
45 Pull-ups
Crossfit Charlotte
The Cinco, Part 2
For time:
Complete three rounds of:
5 Muscle-ups
5 Deficit handstand push-ups
Then, 160 pound barbell Overhead walking lunges, 90 feet
Crossfit HQ
AMRAP in 15 minutes
Run 200m
9 - Overhead squats 95/65
15 - Ab mat sit-ups
Crossfit Grandview
EMOM for 20 minutes

Run 100m
7 Burpees
Crossfit Grandview

7 Box Jumps (24″/18″)
7 Burpees
7 Kettlebell Swings (24/16 kg)
Crossfit Invictus
10,000 lbs
Lift 10,000 lbs as fast as possible using only one rep of the following:
1 Squat
1 Press
1 Deadlift
*You can use any weight on the lifts and it can be done in any amount of rounds. You can only do
one rep at a time and must cycle through all three lifts to complete one round.
*The goal is to lift 10,000 lbs as fast as possible.
Crossfit Football
100 Double-unders
40 Toes-to-bar
30 Shoulder to overhead (160 / 100 lbs)
30 Lunges with BB in front rack (160 / 100 lbs)
Crossfit Queens
3 rounds.
20 minute time cap.
12 ‘high’ box jumps (Advanced: 30in, Intermediate*: 28in, Novice: 20in)
8 barbell strict presses (Advanced: 115lbs, Intermediate*: 73lbs, Novice: 45lbs)
800m run
Diablo Crossfit
3 rounds- one minute per station:

burpee box jumps
double unders
hand-release pushups
goblet squats (24/16)
pull ups
1 min rest
DogTown Crossfit
Complete 200 hand release push-ups.
At the beginning of each minute one 15′ rope ascent.

Remember the WOD starts with a rope ascent!
Crossfit Charlotte
6 handstand pushups
9 ground-to-overhead, BW/.7BW
12 box jumps, 30/24"
Foundation Crossfit
20 Minute cap
4 Rounds
For time
Run 200m
30 Push-ups (chest to deck)
15 Toe to bar
Crossfit Grandview
100 Toes to bar

Start the workout and each minute with 10 pushups.
Crossfit Mayhem
For time:
30 Push-ups, hand-release
30 Thrusters, 95/65
30 Pull-ups
Rest 5 minutes, then...
For time:
20 Push-ups, hand-release
20 Thrusters, 95/65
20 Pull-ups
Crossfit Linchpin
For time:
2,000-m row
1-mile run
2,000-m row
1-mile run
2,000-m row
Crossfit HQ
Forrest
3 Rounds
20 L-pull-ups
30 toes-to-bars
40 burpees
Run 800 meters
Crossfit HQ
AMRAP - 20:00
10 wall-ball shots
Men: 20-lb. ball, 1.5-pood kettlebell

Women: 14-lb. ball, 1-pood kettlebell
Crossfit HQ

20-cal. row
Max rep GHD sit-ups
There is no rest between rounds.
Crossfit HQ
Coe
10 Rounds -
10 thrusters, 95 lbs/65 lbs or 42.5 kg/30kg
10 ring push-ups
Crossfit HQ
For time:
Row 500 meters
30 body-weight bench presses
Row 1,000 meters
Row 2,000 meters
Crossfit HQ
Liam
For time:
Run 800 meters with a 45-lb. plate
100 toes-to-bars
155-lb. front squats, 50 reps
15-ft. rope climbs, 10 ascents
Run 800 meters with a 45-lb. plate
Partition the toes-to-bars, front squats and rope climbs as needed. Start and finish with the run.
Crossfit HQ
Luce
Wearing a 20/14 pound vest, three rounds of:

1K run
10 muscle-ups
100 squats
Crossfit HQ
For time:
20-lb. medicine-ball cleans, 50 reps
155-lb. push jerks, 25 reps
20-lb. medicine-ball cleans, 50 reps
Crossfit HQ
6-9-12-9-6 reps for time of:

Burpees over the bar
185-lb. front squats
Chest-to-bar pull-ups
Crossfit HQ
Marco
3 Rounds -
21 pull-ups
9 thrusters, 135/95 lb.
Crossfit HQ
Pike
5 Rounds -
75/55lb. thrusters, 20 reps
10 strict ring dips
20 push-ups
10 strict handstand push-ups
50-meter bear crawl
Crossfit HQ
Scooter
On a 35-minute clock with a partner:
AMRAP - 30:00
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint
Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is
completed. If you're performing without a partner, rest 60 seconds between each round, and find
a regular 1-rep-max deadlift.
Crossfit HQ
Sisson
AMRAP 20:00 -
15-ft rope climb, 1 ascent
5 burpees
200-meter run
If you've got a 20-lb. vest or body armor, wear it.
Crossfit HQ
Open WOD 16.4/17.4
AMRAP - 13:00
Deadlifts @ 225lb/155lb x 55
Wall Balls @ 20lb/14lb x 55
Row x 55 cal
HSPU x 55
Crossfit HQ
For Time
Row 2500m
150 double unders
5 Rope climbs 16″
Crossfit Grandview
2-4-6-8-10-12
Thrusters, 135/95#
50 double-unders between each set.
Crossfit Virtuosity
1, 2, 3, 4, 5, etc.
S2O 95/65
Lateral Burpees OTB
Crossfit Queens

2 Rope Climbs
3 Squat Cleans @ 80% of 2 RM
200m Run
Crossfit Endurance
60-30 reps for time of:

Box Jumps 24"20"
Burpees
Dumbbell Step-ups 24"/20"
*Men use 45-pound dumbbells

*Women use 30-pound dumbbells
Crossfit Linchpin
For Time:
5-10-15-10-5
Power Cleans 95/65
Thrusters 95/65
Front Squats
Box Jumps 24/20
Crossfit Grandview
Viking Helen
3 rounds for time:

500m row
21 KB swings 53/35lbs
12 pull-ups
Crossfit Virtuosity
3 Rounds
For time
3 Power clean 225/155

6 Muscle-ups
12 Deadlifts 225/155
15 Box Jump overs 24/20″
Crossfit Grandview
AMRAP - 15:00
1 Power Clean (155/105)
1 Push Jerk
1 Chest 2 Bar Pull Up
2 Power Cleans
2 Push Jerks
2 C2B
3 Power Cleans
3 Push Jerks
3 C2B
Etc...
For time:
50 Push Press 95/65
50 Calories rowing
50 Ring Dips
50 Calories Rowing
50 Push Press
Crossfit Linchpin
8 Rounds Each For Time of:

100m Sprint
Rest :60 between each round
Crossfit Endurance
90 double-unders
9 muscle-ups
9 squat clean thrusters, 65-lb. dumbbells
80 double-unders
8 muscle-ups
70 double-unders
7 muscle-ups
Crossfit HQ
Every 2 mins (20 mins)

10 Front Sqaut (135/95)
* If you can not complete the round in 2 mins then the workout turns into an AMRAP with the
remaining time *
Crossfit Mayhem
20 min Amrap
15 Cal. Row
15 GHD’s
15 Hang Power Snatch (95/65)
Crossfit Mayhem
Luzzone
7 minute AMRAP
16 wall ball
(Performance: 20lb/10ft, Athletic: 14lb/9ft*, Health: 10lb/8ft)
6 ‘heavy’ Power clean
(Performance: 155lb / Athletic: 95lb* / Health: 55lb)
Diablo Crossfit
For Time:
21 Hang Power Cleans 95/65
15 Overhead Squats
15 Hang Power Cleans
12 Overhead Squats
9 Hang Power Cleans
9 Overhead Squats
Crossfit Grandview
4 min AMRAP
10 Push Ups
5 Burpees
Rest 1 min
6 min AMRAP
10 WBs (20/10)
Rest 1 min
4 min AMRAP
5 Cleans (Full) (185/135)
10 Push Ups
5 Burpees
20-15-10-5 Reps For Time:

Box Jumps (24/20)
KB Swings (24/16)
Air Squats
Shoulder To Overhead (95/65)
DogTown Crossfit
For time:
Run 400 meters
Run 400 meters
Run 400 meters
Run 400 meters
Crossfit HQ
Complete 5 rounds for time:
Bear Crawl – 20 yards

315 lbs Deadlifts – 3 reps
Lateral burpees over the bar – 5 reps
*For bear crawl, go 10 yards turn and crawl back 10 yards.
Crossfit Football

60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
Max reps burpee
Crossfit HQ
For time:
75 KB Swings 1,5/1 pood
20 Thrusters (115/75 lbs)
400 m Run
50 KB Swings
10 Thrusters 115/75
400 m Run
Crossfit Pori

15 Back extensions
21 hang power clean, 95/65lbs
15 GHD sit up
Crossfit Charlotte
With a partner 10min AMRAP (alternate w/ your partner on rounds
10 DL (155/115)
5 HSPU
10 KBS (55/35)
7 min AMRAP:
2 Power clean + jerk (50 % of 1 RM)
2 T2B
4 T2B
6 T2B
etc….
Crossfit Pori
21 Minutes
Every Minute on the Minute
Min 1: 15/12 Calorie Row
Min 2: 15 Burpees
Min 3: 50 Double unders
Crossfit Grandview
Nukes
8 minutes to complete:
1-mile run 315-lb. deadlifts, max reps
Then, 10 minutes to complete:
1-mile run 225-lb. power cleans, max reps
Then, 12 minutes to complete: 1-mile run 135-lb. overhead squats, max reps
Do not rest between rounds.
Crossfit HQ
EMOM for 18 mins

5 - Backsquats (Body Weight)
1 - Rope Climb
Crossfit Endurance
For Time:
Run 1 mile
100 Slamballs, 30/20lbs
50 Toes to bar
Crossfit Charlotte
For Time
9-7-5
Muscle-up
Front squat 205/135
Crossfit Grandview
7 minute AMRAP
2 Burpee Box jump-overs (24/20)
2 Deadlift (165/115)
4 Burpee Box jump-overs
6 Burpee Box jump-overs
Continue as long as possible in the time alloted
Crossfit 305

-10x deadlift (115#/85#)
-10x shoulder to overhead (115#/85#)
-10x box jump (24in/20in)
Mike's Gym
5 Rounds For Time:

200m Run
10 KB Swings
5 Thrusters
DogTown Crossfit
In front of a clock set for 12 minutes:
2 minutes of clean and jerks, 135# (95#)

Rest 1 minute
2 minutes of rowing
Rest 1 minute
2 minutes of burpees
Rest 3 minutes then repeat 12 minute cycle.
Crossfit Verve
5 Rounds
10 Power Clean (135/95)
10 Burpees
Crossfit Mayhem
Row 1000m
50 Med-Ball Sit-Ups
40 Push Press (95lb/65lb)
30 Burpees
For Time
King Crossfit
3 rounds
800 Meter Run
20 Front Rack Lunges(95/53)
20 Pushups
Crossfit 305
2-4-6-8-10-8-6-4-2
Hang Power Snatch
Lat. Jumps Over Bar (per side)
Pull Ups
DU x 2 (sub singles x 4)
Crossfit iQ
12 Min AMRAP
12 Pulls-Ups
6 Squat Clean Thrusters (95lb/65lb)
King Crossfit
21.18.15.12.9.6.3
Back extension
Toes to bar
Overhead squats, 95/65 RX+135/95
Crossfit Charlotte
10min AMRAP
10 ring dips
10 OH walking lunges (45/25)
AMRAP in 15 Min
10 T2B
20 KBS (53/35)
30 Double Unders
Crossfit Queens
AMRAP in 20:00
10 - Dumbell Deadlifts (70/55)
2 - Rope Climbs
Crossfit Endurance
For time:
135 pound Sumo deadlift high-pull, 21 reps
Crossfit Santa Cruz
21-18-15-12-9-6-3
Back Extension
GHD Sit ups
Overhead Squats (135/95)
Crossfit Mayhem
AMRAP in 5 Minutes
7 Dumbbell Thrusters 45/35
12 Box Jumps 24/20
Crossfit Grandview
10-9-8-7-6-5-4-3-2-1
Hang Snatch (135/95)
Back Squat (135/95)
Burpees
Crossfit Mayhem
21-15-9
C2B
Clean & Jerk (95/65)
Push ups
Crossfit Mayhem

30 Jumping Pullups
30 Walking Lunges
30 Knees to Elbows
30 Push Press (45)
30 Back Extension
30 Burpees
30 Double Unders
10 Min AMRAP
8 Wall Balls (20lb/14lb)
8 Med Ball Sit-Ups
8 Push-Ups
King Crossfit
EMOM for 10 minutes:

Even minutes: 2 Hang Snatches
Odd minutes: 10 Sit ups, 15 Squats
Crossfit Virtuosity
Teams of 4
For time:
200 Pull-ups
200 Kettlebell swings (53lb / 35 lb)
200 Double-unders
200 Overhead squats (95lb / 65lb)
Crossfit Grandview
AMRAP in 9 mins
10 power snatch 115/73 – (scale up 135/93)
10 burpee over bar
10 DB ground to overhead 45/25
50 DU
Diablo Crossfit
10 Minute AMRAP
2-4-6-8-10
HSPU
*When you get to 10 start over from 2.
Crossfit Queens
3 rope climbs
600m row
30 OHS (95/53)
600m run
30R single arm OH db lunge / 30L arm (45/25)
16 hspu
30 box jumps (24/20)
60 kb swings (53/35)
Diablo Crossfit
Whitten
Five rounds for time of:

22 Kettlebell swings, 2 pood
22 Box jump, 24 inch box
Run 400 meters
22 Burpees
22 Wall ball shots, 20 pound ball
AMRAP in 10 minutes
5 Overhead squats 135/95
25 Double unders
Crossfit Grandview
3 rope climbs
600m row
30 overhead squat
600m run
30′ right arm, 30′ left arm dumbbell overhead walking lunge
16 HSPU
30 box jump
Diablo Crossfit
4 Rounds Of:
400m Run
7 Burpees
7 KB Swings
7 Goblet Squats
DogTown Crossfit
AMRAP in 12:00
2 - Hang Squat Cleans (135/95)
4 - Pull Ups
Crossfit Endurance
50 GHD Sit ups
10 Rounds
10 SDHP (95/65)
10 Push ups
50 GHD Sit ups
Crossfit Mayhem
For time:
40 Pull-ups
50 Kettlebell swings, 1.5 poods
60 Sit-ups
70 Burpees
King Crossfit
Row 500 Meters

40 Kettlebell Snatch, 53/35
30 Toes to bar
20 Burpees, touch bar
Crossfit 305
As many rounds as possible in five minutes:

3 Deadlifts, 275# (185#)
7 Push Press, 115# (75#)
Crossfit Verve
For time:
135/95 lb Ground to Overhead x 15 reps
Push-Ups x 30 reps
400 Meter Run
Push-Ups x 20 reps
400 Meter Run
Push-Ups x 10 reps
Crossfit Invictus

Chest to bar pull-up
135 pound Clean and jerk
Push-up
Crossfit HQ
10 Min AMRAP
5 Front Squats (115lb/75lb)
10 Toes to Bar
King Crossfit
5 Rounds For Time:

Run 400m
15 - Thrusters (95/65)
15 - Pull Ups
Crossfit Endurance
As many rounds as possible in 9 mins:

50 lbs DB Hang Power Cleans - 10 reps
Chin Ups - 5 reps
Crossfit Football
10 rounds
100m sprint
6 pullups
In teams of two with one person working at a time, complete for time:
120 Wall ball shots, 20 pound ball
100 Kettlebell swings, 1.5 pood
80 Chest-to-bar pull-ups
60 Pistols
40 Burpees
20 Deficit handstand push-ups
Crossfit Santa Cruz

Push Press x 10 reps
Burpees x 10 reps
Box Jump Overs x 10 reps
Crossfit Invictus
12min AMRAP of:

5 Thrusters 95/65
10 KBS, 24/16kg
5 Power Snatches, 95/65
Crossfit Charlotte
Five rounds for time of:

10 Kettlebell clean and jerks, 1.5 pood each
3 Muscle-ups
Crossfit HQ
For time:
Kettlebell Swings x 40 reps
Dumbbell Push Press x 30 reps
Crossfit Invictus
10-9-8-7-6-5-4-3-2-1
Clean & Jerk (135/95)
12 GHD Situps between each round of C&J
Crossfit Mayhem

Row 250 meters
25 Push-ups
Crossfit HQ
Pull Ups - 5 reps
Push Ups - 7 reps
40 lbs Ball Slams - 10 reps
Crossfit Football
CrossFit Games 2012 Regionals Event 4
For time (or as many reps as possible in 20 minutes):

50 Back Squats (135/95 lbs)
40 Pull-Ups
30 Shoulder to Overhead (135/95 lbs)
50 Front Squats (85/65 lbs)
40 Pull-Ups
50 Overhead Squats (65/45 lbs)
40 Pull-Ups
Crossfit HQ
100- Double Unders

+
5 Rounds of:
10- Power Cleans (145/100)
10- Ring Dips
Crossfit Queens
3 Rounds for time of

Run 400 meters
45/30 pound dumbell squat clean, 12 reps
21 Pull-Ups
Crossfit Charlotte
For time, 21-18-15-12-9-6 and 3 rep rounds of:

Walking lunge steps
95 pound Barbell thruster
Pull-ups
Knees to elbows
Crossfit 305
10rds each, alternating with partner

20 Calorie row
10 Burpees
One rests while the other works.
Crossfit 305
15 min AMRAP
5 Clean and Jerk (135/95)
10 KBS (55/35)
5 TTB
3 Rounds
10 Deadlift (365/275)
30 GHD Sit ups
Crossfit Mayhem
10 rounds of:
155 pound Hang squat Snatch, 3 reps
Box jump 30", 3 reps
3 Muscle-ups
Crossfit Santa Cruz
RX plus is 275/185
As many rounds as possible in 5 minutes
5 - Deadlift 225/155
5 - Lateral burpees
Crossfit Grandview
Six rounds for time of:

Run 400 meters
25 Pull-ups
Crossfit HQ
In teams of 3
As Many Rounds As Possible in 16 min of
5 deadlifts 245/155
5 kb squats 53/35
50 meter sprint (shuttle)
This is a relay, you must wait for your partner to return from the sprint before you can begin
working.
King Crossfit
Four Rounds for Time of:

Run 400 Meters
Row 500 Meters
75 Double Unders
Crossfit Verve
Run 800m
21-15-9
Wallballs 30/20
Chest to bar pull-ups
Seven rounds for time of:

10 Wallball shots, 20 /14 pound ball
10 Pull-ups
Crossfit Grandview
30 min AMRAP
10 Deadlifts (275/205)
20 Chest to Bar Pull ups
40 Pull ups
50 Snatches (135/95)
60 Toes to bar
Crossfit Mayhem
1000 m Row
3 Rds
15 Push Ups
15 Back Squat (135/95)
Crossfit Mayhem
200 meter prowler push, 90/50lbs.
5 Rounds of:
25 Deficit stiff leg Deadlifts, 95/65lbs
30 GHD sit-ups
200 meter prowler push, 90/50lbs
Crossfit Charlotte
CrossFit Games 2013 Event 10
Row 1,000m then, 5 rounds for time of:

25 x pull ups
7 x push jerk (135#/95#)
Crossfit HQ
EMOM 12:
3 high Box Jumps
Jog 50ft and Back
5/3 Clapping Pushups
For Time
30-15-5
Push Jerk (135/95)
KBs (55/35)
Burpees
15' Rope Climb Ascents - 10 reps

225 lbs Back Squats - 40 reps
Handstand Push Ups - 50 reps
Crossfit Football

Row 1000 meters
20 Pull-ups
30 Box jumps, 20 inch box
Crossfit HQ
15 min AMRAP:
1 Rope climb
10 K2E
20 Push-ups
30 Du
Crossfit Pori
4 Rounds For Time:

5 - Deadlift (85% 1RM)
15 - Pull Ups
25 - Double Unders
Crossfit Endurance
5 Squat Clean Thrusters (135lb/95lb)

7 Box Jumps
20 Double Unders
Max Reps in 5 Minutes. Repeat for 3 Cycles. One minute Rest between each cycle. Score is total
Reps after 3 Cycles.
King Crossfit
100 WBs (20/14)

100 Pull Ups
100 Push Ups
100 Hang Cleans (95/65)
one partner works while the other partner runs a 200m
400m run
10-9-8-7-6-5-4-3-2-1
Toes-2-Bar
Shoulder-to-overhead (95/65)
Box Jumps
400m run
King Crossfit

10 Burpees
25 Double-unders
Crossfit HQ
10 Push Press (165/105 lbs)
20/15 Handstand Push-Ups
30 Pull-Ups
40 Kettlebell Swings (32/24 kg)
Crossfit Invictus
For time:
21 Deadlifts, 225# (155#)
50 Squats
21 Push press, 135# (95#)
15 Deadlifts, 225# (155#)
50 Squats
15 Push press, 135# (95#)
9 Deadlifts, 225# (155#)
50 Squats
9 Push press, 135# (95#)
Crossfit Verve
4 Rounds
5 MU – sub: (3 chins 20# & 3 dips 20#)x3
7 DL (215/170)
9 HSPU
25 DU – sub: (75 singles)
Crossfit i
Tuesday
Nancy
5 rounds
400m run
15 Overhead Squat (95, 65)
Wednesday
4 rounds
3 min AMRAP
4 Power Clean (155, 115)
6 Pullup
8 Box Jump Overs (24, 20)
1 min active rest in 6 inch hold position on ground
Thursday
Clean Pull + Hang Clean (below knee): 2-2-2-2-2
Front Squat 3-3-5-5
Friday
“Running Annie”
200m run before each set
50-40-30-20-10
Double Under
Situps
Saturday
“Daniel”
50 Pullup
400m Run
21 Thrusters (95, 65)
800m Run
21 Thrusters
400m Run
50 Pullup
Monday
AMRAP 12 Minutes
12 Deadlift (135, 95)
12 Pushup
Tuesday****************
5 Rounds for Time
15 Pullup
12 Hang Power Clean 135, 95
9 Push Jerk
Wednesday
Power Snatch 2-2-2-2-2
Back Squat 5-5-3-3-2-2
Thursday
Handstand Pushup 15-13-11-9-7-5-3-1
L Pullup 1-3-5-7-9-11-13-15
Friday
Push Jerk 3×3 @ 75% 1RM
Split Jerk 2-2-2
8 AMRAP
10 Dumbbell or Kettlebell Ground to Overhead (5 each side)
30 Alternating Jumping Lunges
Saturday
“Cara”
40 Situps
1200m Run
Rest 3 Minutes
40 Situps
800M Run
Rest 2 Minutes
40 Situps
400M Run
Rest 1 Minute
40 Situps
200M Run
Monday
For Time:
200 Foot Walking Lunge
50 Pushup
50 Double Under
25 Knees to Elbow
10 Muscle Ups
50 Box Jumps
50 Overhead Squats (65, 45)
25 Toes to Bar
50 Situps
Tuesday
CrossFit Total
1RM Back Squat
1RM Press
1RM Deadlift
You will get 3 attempts at each to lift the maximum weight possible, and your heaviest successful
lift from each of the 3 will be added together for your total.
Wednesday
5 Rounds for Time
20 KBS
400M Run
Thursday
EMOM 12 Minutes
Clean Pull + Below Knee Hang Clean
Push Jerk 10-8-5-3-2Back Squat 3×5 @ 80% 1RM
Friday
2013 CrossFit Games Regional Event 5
21-15-9
Deadlift (315, 205)
Box Jump (30, 24)
Saturday
5 Rounds
3 Minute AMRAP Rest 1 minute between rounds
12 Push Press (95, 65)
8 Strict Hang Knees to Elbow
Monday
“Murph”For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run
Tuesday
Push Jerk 3-3-3-1-1
8 AMRAP
8 Dumbell Snatch (50, 35)
4 Wall Climbers
Wednesday
Back Squat 3×8 @ 65% 1×5 @ 70%
12 AMRAP
12 Hang Power Clean (105, 75)
20 Double Unders
AT 6 Minute Mark Sets Change to
20 Situps
12 Deadlifts (105, 75)
Thursday
EMOM 4 Minutes Power Snatch + Snatch Balance 2 Reps (no more than 50% 1RM)
EMOM 10 Minutes Snatch 2 Reps, Start at 60% increase weight every 2 minutes
EMOM 4 Minutes Power Clean + Front Squat + Push Jerk + Split Jerk (no more than 50% 1RM)
EMOM 10 Minutes Clean & Jerk 2 Reps, Start at 60% increase weight every 2 minutes
Friday
“Nate”
20 AMRAP
2 Muscle Up
4 Handstand Pushup
8 Kettlebell Swing (70, 53)
Saturday
For Time:
3 rounds
75 Mountain Climbers
200M Run
3 rounds
40 Alternating Jumping Lunges
200M Run
3 rounds
15 Burpees
200M Run
Monday
Lynne
5 Rounds for Max Reps
Bodyweight Floor Press
Pullups
Tuesday
1-3-5-7-9-11
Squat Clean Thruster (155, 105)
Toes to Bar
Wednesday
8 Rounds
400M Sprint
Rest 90 Seconds
Thursday
Hang Snatch 3×2 @ 70%

Snatch 1-1-1-1-1
Back Squat 4×4 @ 70% 2×2 @80%
Friday
Hang Clean & Jerk 3×2 @70%
Clean & Jerk 1-1-1-1-1
AMRAP 8 Minutes
4 Kettlebell Push Jerk (70, 53) alternate arms each round
6 Clapping Push up
Saturday
Teams of 2 only 1 partner works at a time
AMRAP 20 Minutes
10 Burpees
20 Walking Lunges
30 Box Jumps
Partner 1 does 200m farmer carry. when they return partners will switch at wherever they are in
the sequence.
Alternating full rounds

AMRAP 8 Minutes
5 Box Jumps (24, 20)
7 Pullup
Rest 2 minutes
AMRAP 8 Minutes
10 Situpp
10 Walking Lunge with DB or KB
Rest 1 Minute
For time:
Run 1600M alternating 200m each partner
Monday 6/10/2013
AMRAP 15 Minutes
3 Cleans (205, 135)
200M Run
Tuesday
Press 3-3
Jerk 2-2-2-2
21-15-9
Chest to Bar Pullup
Handstand Pushup
Wednesday
“Kelly”
5 Rounds for Time
400M Run
30 Box Jumps (24, 20)
30 Wallballs (20, 14)
Thursday
Weighted Situp 4×25
“Flight Simulator”
for time:
5 unbroken double unders
Friday
Back Squat 4×4 @ 75% 2×2 @85% 1×1@ 90%
21-15-9-6-3
Kettlebell Swing (70, 53)
Ring Pushup
Saturday
5 Rounds for Time
15 Pullup
15 Bar Facing Burpee
Monday
AMRAP 20 Minutes
Thruster (135, 95) add 3 reps per round
200M Run
Tuesday
“Angie”
100 Pullup
100 Push up
100 Sit up
100 Squat
Wednesday
Clean and Jerk 2-2-2-1-1-1-1-1
Back Squat 3×9@ 70%
Thursday
For Time
1600M Run
30 Toes to Bar
100 Double Under
30 Toes to Bar
800M Run
Friday
Push Press 5-5-2-2-2
Burpee Tuck-Jumps 30-25-20-15-10-5

Kettlebell Swing (53, 35) 20-25-30-35-40-45
One Minute on One Minute Off for 10 Minutes

30 Kettlebell Swings (70, 53)
*One minute to get 30 KBS. If you do not count penalty. For every penalty counted at end of WOD
preform ….
Saturday
3 Rounds for Time
800M Run
Front Rack Barbell Lunges
25 Pullup
Teams of Two
For Time:
Complete 1 Mile stopping every 400 meters alternating between 15 thrusters and 15 renegade
rows each partner. Teams choose dumbbell weight and way to carry.
Recovery Week
Monday
Back Squat
4×7 @ 75%
AMRAP 8 Minutes
8 Strict Pullup
15 Jumping Lunge
Tuesday
Snatch Balance 3×5- moderate weight, should not fail
5 Rounds for quality and minimal rest

3 Power Snatch @ 50%
4 Hang Snatch @ 50%
20 Hollow Rocks (should be unbroken)
5 L-Sit Pullups
Wednesday
1 Power Clean 5×3 @ 50%
2 Push Press 3×5 @ 50%
3 AMRAP 4 Minutes
Double Unders
Thursday
Good Morning 3×10
Back Squat 4×5 @ 80%
roll out, stretch, 800M Run, roll out, stretch, 800M Run
Friday
Push Jerk 3×5 @ 70%
15 Minutes AMRAP for quality

1 Strict Muscle Up
3 Strict Handstand Pushup
7 Box Jump (24, 20)
Saturday
AMRAP 6 Minutes
150M Run
6 Toes to Bar
Rest 2 Minutes
AMRAP 6 Minutes
100M Run
10 Burpees
Rest 1 Minute
Max Pullups 90 Seconds
Monday 7/1/13
Back Squat 8×3 @85%
21-15-9
Weighted Chin-up
Deadlift (225, 155)
Tuesday
Hang Power Clean – 12 minutes to work up to 2 Rep Max for the day.
5 Rounds for time

5 Clean & Jerk (155, 105)
Wednesday
Press 3-3-3-3
“Helen”
3 Rounds for time
400M Run
12 Pullups
Thursday
No Class July 4
Friday – Steve and Pat teaching 7/5/13

No 530 or 9am class
Push Press 3-3-3-3
5 Rounds for Time

8 Push Jerk (135, 95)
15 Toes to bar
Saturday – Pat teaching 7/6/13

“Badger”
3 Rounds For Time
30 Squat Cleans (95, 65)
30 Pullups
800M Run
Monday 7/8/13
1) Back Squat 3×9 @ 70% + 20 lbs
2) Push Jerk 1-3-5-10-5-3-1
3) Accumulate max accumulated time in hanging L-Sit position over 5 Minutes.
Tuesday 7/9/13
12 Minutes to work up to 3RM Hang (below knee) Power Snatch
5 Rounds for Time

5 Hang (below knee) Power Snatch (115, 75)
10 Knee to Elbow
200M Run
Wednesday 7/10/13
“DT”
5 Rounds for Time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Men: 155 Women: 105
Thursday 7/11/13
Weighted Pull up 3-3-3-3-3
“Annie”
50-40-30-20-10
Double Under
Situp
Friday 7/12/13
Back Squat 4×7 @ 75% + 20#
15 Burpees
1 Mile Run
30 Burpees
Saturday 7/13/13
21-15-9
Push Press (135, 95)
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup
Monday 7/15/13
5 Rounds for Time:
3 Sets of sequence each round
1 Front Squat
2 Back Squats
200M Med Ball Run (20, 14)
Tuesday 7/16/13
Push Jerk 1-3-5-10-5-3-1
Deadlift 5-3-3-3-1
Accumulate Max time in 7 minutes of L-Sit hold
Wednesday 7/17/13
“Amanda”
9-7-5
Snatch (135, 95)
Muscle Up
Thursday 7/18/13
5 Rounds
AMRAP 3 Minutes 1 Minute rest between rounds
3 Power Clean & Jerk (135, 95)
6 Burpees
3 Toes to Bar
Friday 7/19/13
Back Squat 6×5 @80% + 20#
Saturday 7/20/13
20 Minute Up Ladder
200M Run
5 Push Up
10 Sit Up
15 Squat
increase each by 5 reps every time you come back from the 200m Run
Monday 7/22/13
Power Clean: 10 Minutes to work up to 2 Rep Max
21-15-9
Power Clean (185, 135)
Box Jump (30, 24)
Tuesday 7/23/13
800M Run
75 Burpees
Wednesday 7/24/13
Back Squat 9×3 @85% + 20lbs
Weighted Situp 3×25
Thursday 7/25/13
12 Minutes
On the Minute
12 Lateral Bar Hops
3 Deadlift (225, 155) on the minute
Pullup – AMRAP with the remaining time
Score is total pullups
Friday 7/26/13
Push Press 3-3-3
5 Rounds for Time

8 Power Snatch (95, 65)
30 Double Under
Saturday 7/27/13
AMRAP 15 Minutes
5 Hang Clean & Jerk (135, 95)
5 Pullups
100M Sprint
Monday 7/29/13
3 Rounds
1 Minute Max Box Jumps (24, 20)
3 Minutes Max Reps Push Jerk (155, 105)
Rest 5 Minutes
800m Run for time
Tuesday 7/30/13
10 Minutes work up to max for day of Complex: Power Snatch + Overhead Squat
For Time:
100 Overhead Squats (95, 65)
Wednesday 7/31/13
Power Clean 10 Minutes to work up to heavy 1 RM for day.
‘Elizabeth’
21-15-9
Clean (135, 95)
Ring Dip
Thursday 8/1/13
“Diane”
21-15-9
Deadlift (225, 155)
Handstand Pushup
Friday 8/2/13
Back Squat 3×9 @ 70% + 30#
30 Man Makers for time
Saturday 8/3/13
Partner WOD – one partner works at a time
Row 800m (400 each)
60 KBS (53, 35)
60 Wall Ball (20, 14)
6 Sprint Relays 200m
60 Pullup
Run 400m together
Monday 8/5/13
1) 15 Minutes
Work to establish max Front Squat + Jerk (from rack)
If max jerk is found continue until time ends working up to max Front Squat
2) OTM 10 Minutes
3 Front Squats (155, 105)
50m Shuttle Sprint
Tuesday 8/6/13
3 Rounds For Time
400m Run
12 Clean & Jerk (135, 95)
15 Pull up
Wednesday 8/7/13
21-15-9-15-21
Knee to elbow
Burpee
Thursday 8/8/13
For Time:
Run 1 Mile
5 Rounds
10 Box Jumps (24, 20)
Run 800m
Friday 8/9/13
Press 5-5-3-3-3
Back Squat 4×7 @ 75% + 30#
Saturday 8/10/13
No 8:30am class or Open Gym
Monday 8/12/2013
AMRAP 15 minutes
5 Handstand Pushup
7 Pullup
Tuesday 8/13/2013
1-2-3-4-5-6-7-8-9-10
Hang Squat Clean (115, 75)
200m Run
Wednesday 8/14/2013
1) EMOM 5 Minutes
High Hang Snatch + Hang Snatch + OHS @ Light & fast; nothing higher than 50% 1RM.
2) Snatch + Hang Snatch 3 sets @ 65-75% 1RM
3) Work up to heavy 1RM Snatch for day.
Thursday 8/15/2013
Back Squat 6×5 @ 80% + 30lbs
200m Run
25 Shoulder to Overhead (135, 95)
25 Pullup
400m Run
Friday 8/16/2013
3 Rounds for Time
400m Run
20 Burpees
15 Pullups
Saturday 8/17/2013
“Grace”
30 Clean & Jerks (135, 95)
Monday 8/19/2013
7 Rounds
6 Deadlift (275, 185)
15 Box Jump (24, 20)
Tuesday 8/20/2013
Push Jerk 3-3-3-1-1
Front Squat 5-5-3-3-1-1
Wednesday 8/21/2013
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Up
Thursday 8/22/2013
21-15-9-6-3
Power Snatch (95, 65)
Toes to Bar
Friday 8/23/2013
Max Pullups
Back Squat 9×3 @ 85% + 30#
Saturday 8/24/2013
5 Rounds
5 Clean & Jerk (135, 95)
10 Over Bar Burpees
200m Run
Monday 8/26/13
Press 5-5-3-3-3
Push Press 5-5
WOD
21-15-9
Burpee
Pullup
Tuesday
Clean Pull + Hang (below Knee) Clean – 10 minutes to establish max in complex
EMOM 16 Minutes
Even Minutes: 3 Power Cleans (touch and go) @ 60-70% 1RM Pwr Clean
Odd Minutes: 35 Double Unders
Wednesday 8/28/13
Back Squat – Max OUT!
100 Abmat Situp for Time
Thursday 8/29/13
5 Rounds for Time:
12 Ring Pushup
400m Run
Friday 8/30/13
Back Squat – Max OUT session 2
1 Minute AMRAP Burpees
Rest 30 Seconds
1 Minute AMRAP Box Jumps (non games standard)
Rest 30 Seconds
Saturday 8/31/13
19 Firefighters wod
6 Rounds for Time:
30 Air Squats
7 Strict Pullup
400m Run
Monday 9/2/13
7 Rounds
200m Run
12 Toes to Bar
Rest 30 seconds between rounds.
Tuesday 9/3/13
Isabel
30 Snatches (135, 95)
Overhead Squat 5-5-5
Wednesday 9/4/13
7 Sets of Complex
2 Clean High Pull + Clean
Clean 1-1-1
Jerk 3-3-3-2-2
Pause Front Squat 2×5
Thursday 9/5/13
3 Rounds
20 Thruster (75, 45)
20 Burpee
200m Run
20 Wallball (20, 14)
20 Box Jump (24, 20)
Friday 9/6/13
Deadlift 5-5-5-3-3
Press 3-3-3-3-3
AMRAP 90 Seconds
Rest 90 Seconds
AMRAP 60 Seconds
Kettlebell Swing
Rest 60 Seconds
AMRAP 30 Seconds
Kettlebell Swing
Saturday 9/7/13
AMRAP 12 Minutes
10 Power Cleans (95, 65)
25 Double Unders
10 Push Ups
Closeout 3×5 weighted pullup
Monday 9/9/13
CrossFit Games Open WOD 12.5
Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Chest to Bar Pull Ups
6 Thrusters
9 Thrusters
12 Thrusters
15 Thrusters
18 Thrusters
21 Thrusters
21 Chest to Bar Pull Ups…..10 TripsWalk length of gym with barbell overhead – Go as heavy as
possible each trip
<div></div>
Tuesday 9/10/13
AMRAP in 20 Minutes
1 Clean 75%-85% of 1RM
3 Muscle Up
Wednesday 9/11/13
“343″
Run 200m
49 Deadlift (135, 75)
49 Wall Ball (20, 14)
49 Kettle Bell Swings (53, 35)
25 Burpees
49 Box Jump (24, 20)
49 SDLHP (75, 45)
49 Push Ups
24 Overhead Barbbell lunges (75, 45)
Run 200m
Thursday 9/12/2013
“Annie”
50-40-30-20-10
Double Unders
Sit up
12 Minutes EMOM
Pick 2 goat bodyweight/gymnastics movements to alternate each minute
Friday 9/12/13
20 Minutes to establish max complex of each:
Snatch Pull + Hang Power Snatch
Clean Pull + Hang Power Clean
Front Squat 3-3-3-3-3
Saturday 9/13/13
AMRAP 4 Minutes
Partner Relay:
100m Shuttle run.
1 burpee 50m Out, 1 burpee, 50m In
Rest 2 Minutes
Repeat 4 Minute AMRAP
10 Minutes:
Max Pullups in 4 Minutes
Max Dumbell or Kettlebell Strict Press in 3 Minutes (you choose weight. both arms same time)
Max Pushups in 2 Minutes
Max Double Unders in 1 Minute
Monday 9/16/13
“Betty”
5 Rounds for Time
Box Jump (24, 20)
Tuesday 9/17/13
Back Squat
New Cycle starts today. Use new 1RM for all percentages.
Back Squat:
65% 3×8, 70% x5, 75% 2×2, 80% x1
Finisher 100 Burpees for time
Wednesday 9/18/13
12-9-6-3
Deadlift(315, 225)
Handstand Pushup
Thursday 9/19/13
Front Squat 5-5-5
3 Rounds
40 seconds of One Arm DB Thruster
Rest 20 seconds
40 seconds of Rope Climb or Strict Pullup
Rest 20 seconds
40 seconds of One Arm DB Thruster
Rest 20 seconds
40 seconds of Abmat Situp
Rest 20 seconds
Friday 9/20/13
5 Rounds for Time:
2 Power Cleans
2 Jerks
2 Power Cleans
2 Jerks
2 Power Cleans
200m Run
Saturday 9/21/13
“Josh”
21 Overhead Squat 95, 65)
42 Pullup
15 Overhead Squat
30 Pullup
9 Overhead Squat
18 Pullup
Monday 9/23/13
10 Rounds
7 Chest to Bar Pullup
9 Pushup
Tuesday 9/24/13
Back Squat:
4×5 70%, 1×3 75%, 2×2 80%, 1×1 90%
Finisher
AMRAP 3 Minutes
3 Strict Press (85, 55)
5 Tuck Jumps
Wednesday 9/25/13
Snatch + Hang Snatch 8 sets @ 60-70%
Snatch work up to max for the day.
Alternate exercises each set (not for time)
1 arm DB or KB rows 5 x 10 each arm
Ring Push up 5 x 10
Thursday 9/26/13
Push Jerk 2-2-2-2-2
3 Rounds
400m Run
15 Burpee
Friday 9/27/13
21-15-9
Strict Pullup
Saturday 9/28/13
In House Throwdown
Monday 9/30/13
AMRAP 15 Minutesa
200m Run
5 Toes to Bar
Tuesday 10/1/13
AMRAP 2 Minutes
Double Unders
AMRAP 5 Minutes
7 Deadlift (225, 135)
14 Lateral Bar Hops
AMRAP 2 Minutes
Double Unders
Wednesday 10/2/13
“Muscling Grace”
10 Rounds
3 Clean & Jerk (135, 95)
3 Muscle Up
Thursday 10/3/13
Back Squat
2×9 @ 70% 3×7@ 75%
Friday 10/4/13
3 Rounds for Time:
520M Run
Saturday 10/5/13
“Cindy”
AMRAP 20 Minutess
5 Pullup
10 Pushups
15 Air Squat
Monday 10/7/13
10 Minutes to establish max Thruster from ground
“Karen”
150 Wallballs for time (20, 14)
Tuesday 10/8/13
Clean Pull + Hang Clean: 7 sets of complex climbing
For Time:
21-15-9
Deadlift (135, 95)
Burpees
Wednesday 10/9/13
5 Rounds:
1 Push Press – 155, 105 lbs
1 Strict Pull Up
3 Push Presses
3 Strict Pull Ups
Max Reps of Push Press
Max Reps of Strict Pull Ups
*Lift done from the floor. Focus on form and max reps not time. Rest 90 seconds between rounds
Thursday 10/10/13
AMRAP 12 Minutes
100m Run
1 Rope climb or 5 strict pullup
Friday 10/11/13
Back Squat
7×5 @ 80%
Saturday 10/12/13
Record time for each run
Run 1600m
Rest 4 minutes
Run 1200m
Rest 3 minutes
Run 800m
Rest 2 minutes
Run 400m
Rest 1 minutes
Run 200m
Monday 10/14/13
‘Hammer’
5 Rounds
Men: 135 Women: 95
5 Power Cleans
10 Front Squats
5 Jerks
20 Pullup
-Rest 90 seconds between rounds.
Tuesday 10/15/13
Split Jerk 2-2-2-2-2-2
AMRAP 3 Minutes
8 Toes to Bar
Rest 1 Minutes
AMRAP 3 Minutes
8 Kettlebell Swing
8 Box Jump (24, 20)
Rest 30 Seconds
150 Double Unders for Time
Wednesday 10/16/13
7 Minutes to work up to max of Complex:
Clean + Left Leg Lunge + Right Leg Lunge (front rack)
Back Squat
10 x 3 @ 85%
Thursday 10/17/13
Barbell Row 5×5
10 Rounds for Time

100m Sprint
10 Burpee
30 Second Rest
Friday 10/18/13
100 Situps
EMOM complete 4 toes to bar. Wod starts with 4 toes to bar.
Saturday 10/19/13
‘Barbells for Boobs’
Helen meets Grace
Partner wod
3 Rds
400m Run
21 KBS (53, 35)
12 Pullup
then-
30 Clean and Jerks (135, 95)
Monday 10/21/13
21-15-9
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup
Tuesday 10/22/13
AMRAP 7 Minutes
5 Toes to Bar
8 Push Up
Wednesday 10/23/13
20 minutes to work up to Max Clean & Jerk for the day. Change focus to max clean once
jerk begins to fail.
Clean Pull 5×3 @ 100-110%
1 Arm DB or KB rows 4 x 10 each arm
Thursday 10/24/13
3 Rounds for Time
400m Run
12 Pullup
Friday 10/25/13
Back Squat
4×9 @ 70% + 20 pounds
For Time
30 KBS (70, 53)
15 Burpees
20 KBS
15 Burpees
Saturday 10/26/13
21 Pullup
25 Situp
18 Push Press
18 Pullup
25 Situp
15 Push Press
15 Pullup
25 Situp
12 Push Press
12 Pullup
25 Situp
9 Push Press
9 Pullup
Monday 10/28/13
8 Rounds
20 Seconds Chest to Bar Pull up
Rest 10 Seconds
20 Seconds Clean & Jerk (135, 95)
Rest 1 Minute
2 Minutes Max Push Up
Tuesday 10/29/13
Back Squat
5 x 7 @ 75% + 20 Pounds
AMRAP
2 Minutes Wall Walk
1 Minute Knees to Elbow
2 Minutes Wall Walk
1 Minute Knees to Elbow
Wednesday 10/30/13
AMRAP 1 Minute
Strict Pullup or Ring Row
Immediately following for Time:
400m DB or KB Farmer carry AHAP
1 Mile with bumper plate AHAP
AMRAP 1 Minute
Strict Pullup or Ring Row
Thursday 10/31/13
5 Rounds for Time
15 Wall Balls (20, 14)
Friday 11/1/13
Deadlift 3-3-3-3-3-3
5 Rounds
Every 2 Minutes
200m Run then AMRAP box jumps (24, 20)
Saturday 11/2/13
800m Run
15 Muscle Up
50 Double Unders
50 Double Unders
25 Handstand Push up
50 Double Unders
50 Double Unders
35 Box Jumps
50 Double Unders
Monday 11/4/13
400m Run
21 Toes to Bar
400m Run
15 Kettlebell Swing
15 Toes to Bar
400m Run
9 Kettlebell Swing
9 Toes to Bar
Tuesday 11/5/13
8 Minute Ascending Ladder
3 Handstand Push Up
* Power cleans will increase by 2 each round. HSPU will remain at 3 entire workout.
Wednesday 11/6/13
EMOM 10 Minutes
3 Touch and Go Full Clean.
Back Squat
7×5 @ 80% + 20 pounds
Alternate exercises each set (not for time)

1 arm DB or KB rows 5 x 10 each arm
Ring Push up 5 x 10
Thursday 11/7/13
“Hope”
3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Box Jump (24, 20)
Thruster (75, 45)
Chest to Bar Pull Up
Friday 11/8/13
20 Minutes
Snatch + Hang Snatch 7 sets of Complex
Work up to Heavy single for day with remaining time. This does not need to be a PR but heavy
with good form.
AMRAP 8 Minutes
1 Rope Climb or 5 Strict Pull Up
10 Hand Release Push Up
Saturday 11/9/13
800m Run
Max Pullup
400m Run
Max Pullup
200m Run
Max Pullup
400m Run
Max Pullup
800m Run
Max Pullup
Monday 11/11/13 Veterans Day

“Hidalgo”
2 Mile Run
2 Minute Rest
20 Box Jumps (24, 20)
20 Walking Lunges with Plate Overhead (45, 35)
20 Box Jumps
20 Squat Cleans
2 Minute Rest
2 Mile Run
Tuesday 11/12/13
“Lynne”
5 Rounds for Max Reps, Not for Time
Floor Press
Pullups – strict pullup only
Wednesday 11/13/13
5 Rounds
AMRAP 3 Minutes, Rest 1 minute between rounds
3 Deadlift (155, 105)
7 Toes to Bar
Thursday 11/14/13
Push Jerk 2-2-2-2-2-2-2
In 8 Minutes complete as many rounds as possible increasing by 3 reps each round

3-6-9-12-15 etc..
Kettlebell Snatch (alternate as needed)
HR Pushup
Friday 11/15/13
Back Squat
10×3 @ 85% + 20 pounds
Finisher
1 Minute AMRAP
Burpees
rest 30 seconds
1 Minute AMRAP
Plyo Box Jumps (24, 20)
Saturday 11/16/13
For Time
30 Handstand Push Up
40 Pull Up
60 V Sit Up
70 Burpee
Monday 11/18/13
OTM 10 Minutes
5 Strict Chest to Bar Pullup
30 Double Under
ARMAP 8 Minutes
3 Push Jerk (205, 155)
10 Toes to Bar
Tuesday 11/19/13
Back Squat
4×9 @ 70% + 30 pounds
AMRAP 5 Minutes
15 KBS (70, 53)
30 Mountain Climbers
Wednesday 11/20/13
“Barbara”
5 Rounds for Time; Rest 3 Minutes between rounds
20 Pullup
30 Pushup
40 Situp
50 Squat
Thursday 11/21/13
12 Minutes to work up to a heavy 3 Rep Deadlift for day
“Diane”
21-15-9
Deadlift (225, 155)
Handstand Pushup
Friday 11/22/13
3 Rounds
8 Bar Facing Burpee
then
50 Box Jump (24, 20)
then
3 Rounds
8 Bar Facing Burpee
Saturday 11/23/13
21-15-9
Pullup
Monday 11/25/13
Back Squat 5×7 @ 75% + 30 Pounds
Finish with extra mobility and work on any gymnastics goat movements
Tuesday 11/26/13
“Nate”
AMRAP 20
2 Muscle Up or 4 Chest to Bar Pullup & 4 Ring Dip
4 Handstand Push Up
Wednesday 11/27/13
Push Jerk 3-3-3-2-2-2
30-20-10
Wall Balls (20, 14)
Box Jump (24, 20)
Toes to Bar
Thursday 11/28/13
“Murph”
1 Mile Run
100 Pull up
200 Push up
300 Air Squat
1 Mile Run
Friday 11/29/13
On the Minute for 10 Minutes
2 Power Clean
2 Front Squat
2 Jerk
~work speed / position. +-40%
On th Minute for 7 Minutes

1 Clean
1 Hang Clean
1 Jerk
~Lifts should be at moderate (+-60%) weight; focus bar path & weight through heels.
Weight should remain steady not trying to climb through set
7 Minutes to Establish Max Clean & Jerk for the day.
Saturday 11/30/13
Partner WOD
Partners will alternate running 200m. While Partner A runs 200 Partner B will work to accumulate
reps for the team. Score is total reps for the team.
Minutes 0-5
Burpees
Minutes 5-10
Rope Climb or Pullup
Minutes 10-15
Minutes 15-20
Knees to Elbow
Monday 12/2/13
10 Rounds for Time/20 min cap
6 Front Squat (125, 85)
7 Box Jump Over (24, 20)
~4 burpees OTM
Tuesday 12/3/13
AMRAP 4
15 Double Under or 30 Singles
5 Burpee
3 Minute Reset
AMRAP 5
1 Bar Muscle Up
3 Minute Reset
AMRAP 6
3 Deadlift (225, 155)
6 KBS (70, 53)
Wednesday 12/4/13
10 Minutes to Establish Max
Clean + Left FR Lunge + Right FR Lunge + Jerk
7 Sets, increasing, form dependent:

Clean Pull + Hang Clean + Jerk
Finish any remaining time with single C&Js. Form dependent.
Thursday 12/5/13
Back Squat
10×3 @ 85% + 30 pounds
Friday
Press 3-3-3-1-1-1
For Time
150 Double Unders
then
3 Rounds for Time
30 Push Press 75, 45
25 Lateral Bar Hops
15 Pull up
Saturday 12/7/13
10-9-8-7-6-5-4-3-2-1
Hand Release Push up
Deadlift (205, 125)
Toes to Bar
Monday 12/9/13
AMRAP 10
M: 155 W: 105
5 Front Squat
5 Jerk
Rest 5 Minutes
3 Rounds for time
50 Double Unders
30 Situps
Tuesday 12/10/13
Deadlift 3-3-3-3
21-15-9
Pullup
Wednesday 12/11/13
EMOM 7 Minutes
2 Snatch Balance
Snatch 2-2-2-2-2-2
Thursday 12/12/13
12 Minutes to work up to heavy Power Clean & Jerk

AMRAP 7
3 Clean & Jerk (135, 95)
3 Toes to Bar
6 Clean & Jerk
6 Toes to Bar
Continue increasing by 3 each round until time runs out.
Friday 12/13/13
Back Squat
Work to establish 1 rep Max.
WOD
4 Rounds for Time
15 Burpees
30 Air Squats
Saturday 12/14/13
15-12-9-12-15
Chest to Bar Pullup
Monday 12/16/13
Push Jerk 3-3-3-3
3 Rounds for Time
30 Pushups
40 situps
75 Double Unders
Tuesday 12/17/13
Climbing AMRAP 15
1 Hang Squat Clean 155, 105
1 Muscle Up or Sub 2 Pullup 2 Dip increasing by 2 each time
Wednesday 12/18/13
“Blake”
4 Rounds for Time:
100 foot walking lunges with 45/35 plate overhead
30 Box Jumps (24, 20)
20 Wall balls (20, 14)
10 Handstand Pushup
Thursday 12/19/13
Strict Press 3-3-3-3
Pendlay Row 5-5-5-5
Deadlift 3-3-3-3
Friday 12/20/13
5 Rounds for Time
8 Push Jerk (135, 95)
15 Toes to bar
Saturday 12/21/13
10 Minutes to establish max Power Clean
Death by Power Clean (135/95) for 20 Minutes

On the first minute complete one power clean
On the second minute complete two
On the third minute complete three
<em>Reps do NOT have to be consecutive. If you do NOT complete the designated amount
of reps for that minute, start back at the beginning (1 rep, then 2 reps on the following minute,
etc.) until 20 minutes have passed.</em>
Monday 12/23/13
Push Jerk 5-5-5
Split Jerk 2-2-2-1-1
“Freddy Krueger”
21-15-9
Kettlebell Swings (70, 53)
Burpee
Tuesday 12/24/13
“12 Days of CrossFit”
1 Handstand Push Up
2 Turkish Get Ups (53, 35) 1 each arm
3 L Pull Ups
4 Squat Clean (135, 95)
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
9 Walking Lunges (9 each side)
10 Burpees
11 V Sit Ups
12 oz Beer
Wednesday 12/25/13
no class
Thursday 12/26/13
6:15pm class only. Open Gym 3-6
75 Double Unders or 150 Singles
75 Double Unders
15 Power Snatch
75 Double Unders
9 Power Snatch
Finisher: 100 Abmat situps for time
Friday 12/27/13
“Heavy Lynne”
Floor Press 5-5-5-5-5
Weighted Pullup 5-5-5-5-5
Alternate between sets. Use max load each set. If doing banded strict pull up do as many as
possible each round
Saturday 12/28/13
“The Chief”
5 Rounds of:
AMRAP 3 Minutes Rest 1 Minute Between Rounds
3 Power Cleans (135, 95)a
6 Push Up
9 Air Squats
Monday 12/30/13
LHS Track Team WOD
Power Clean & Jerk work
WOD
21-15-9
Thruster
Lateral Bar Hop Burpee
Push Press 2-2-2-2
5 Rounds
10 Thrusters (95. 65)
10 Toes to Bar
Tuesday 12/31/13
50 Double Unders (or 150 singles) before each round
21-15-9
Box Jump (30, 24)
Wednesday 1/1/14
Closed No Classes
Thursday 1/2/14
AMRAP 10
8 Steps Overhead Barbell Lunge (65, 45)
20 Lateral Bar Hops
Front Squat 5×3 3 second pause at bottom (partner counting discretion)
Friday 1/3/14
Hang Power Snatch 5-5-5-3-3-3
Hang Power Clean 5-5-5-3-3-3
Saturday 1/4/14
“Fran”
21-15-9
Thruster (95, 65)
Pull up
Monday 1/6/14
Max Pullups
10-9-8-7-6-5-4-3-2-1
Power clean (1/2 body weight)
burpee
Tuesday 1/7/14
AMRAP 10
10 Push Up
10 Wall Ball (20, 14)
Deadlift 3-3-3-3
Wednesday 1/8/14
7 Sets of
Clean + 2 Jerks
Renegade Row
6 x 5 (each side alternating)
hold each rep for 2 seconds at the top
Thursday 1/9/14
AMRAP 5
1 Muscle Up OR 3 Chest to Bar Pullup Or 5 Pullup
Rest 4 Minutes
3 Rounds
1 Minute AMRAP Thrusters (95, 65)
Rest 1 Minute
1 Minute AMRAP Knee to Elbow
Friday 1/10/14
2 Rounds for time
30 Burpees
15 Double Unders OR 45 Singles
30 OH Plate Lunges (45, 35)
15 Double Unders
30 Box Jump (24, 20)
15 Double Unders
15 Double Unders
30 KBS (70, 53)
15 Double Unders
~20 min cap.
Saturday 1/11/14
15 Rounds for Time (155, 105)
1 Power Clean
3 Front Squat
1 Hang Power Clean
3 Jerks
~15 min cap.
Monday 1/13/14
3 Rounds For Time
400m Run
15 Pull Up
Press 5-5-5
Tuesday 1/14/14
AMRAP 4
25 Double Under OR 75 Single Under
12 Jumping Alternating Lunges (6 each side)
Rest 2 Minutes
AMRAP 4
7 Toes to Bar
7 Burpees
Back Squat 5-5-3-3
Wednesday 1/15/14
AMRAP 15
9 Deadlift (155, 100)
12 Push Up
15 Box Jump (24, 20)
Thursday 1/16/14
800m Run
Rest 5 Minutes
800m Run
Friday 1/17/14
AMRAP 4
Wall Balls (20, 14)
3 Front Squat + 1 Split Jerk

7 sets from rack
Saturday 1/18/14
Men 95 Women 65
15 Power Clean & Jerk
30 Pull Up
15 Thruster
30 Pull Up
15 Squat Clean Thruster
30 Pull Up
Monday 1/20/14
“Annie”
50-40-30-20-10
Double Under
Sit Up
Front Rack Lunges: 1 each leg 10 sets
Tuesday 1/21/14
Ascending Ladder for 15 Minutes
1 Power Clean (Bodyweight)
2 Chest to Bar Pull Up
Increase by 1 power clean & 2 Pull Up each round
Wednesday 1/22/14
Men 75 Women 45
100 Double Under Or 200 Singles
30 Thruster
30 Power Snatch
30 Sumo Deadlift High Pull
30 Push Press
30 Power Clean
Hang Power Snatch + Hang Snatch 2-2-2-2

Snatch 2-2-2-1-1-1
Thursday 1/23/14
Push Press 3-3-3-2-2-2
Any remaining time work up to heavy single jerk
Friday 1/24/14
AMRAP 10
5 Push Jerk (135, 95)
2 Rope Climb
Rest 5 minutes
40 Toes to Bar for Time (5 minute cap)
Saturday 1/25/14
10-9-8-7-6-5-4-3-2-1
Deadlift (225, 155)
Lateral Burpee Bar Hop
Monday 1/27/14
30 Burpees
30 Push Press (115, 80)
60 Pull Up
Tuesday 1/28/14
3 Rounds. AMRAP of each movement each minute
1 Minute Double Under
1 Minute Dumbbell One Arm Ground to Overhead (50, 35)
1 Minute Hang Power Snatch (95, 65)
1 Minute Knee to Elbow
Rest 1 Minute Between Rounds
Wednesday 1/29/14
15 Minutes to Establish Max 5 Rep Touch & Go Power Clean & Jerk
15 Minutes to Establish Max 2 Hang Clean Below Knee + 1 Jerk
Thursday 1/30/14
Press 3-3-3-3
AMRAP 12
10 Wall Ball (20, 14)
10 Box Jump (24, 20)
200m Run
Friday 1/31/14
6 Rounds
7 Deadlift (275, 195)
8 Handstand Push Up
Saturday 2/1/14
Partner WOD
AMRAP 20
400M Run
20 Burpees
12 Clean & Jerk (135, 95)
20 Alternating Partner Box Jump (24, 20)
Monday 2/3/14
3 Rounds for Time
60 Air Squat
Tuesday 2/4/14
AMRAP 8
10 Front Rack Lunge Steps (75, 50)
10 Press (75, 50)
12 Pull Up
Back Squat 5-5-3-3-3
Wednesday 2/5/14
EMOM 7
1 Power Snatch + 1 Hang Power Snatch
Power Snatch 1-1-1-1-1-1-1
Thursday 2/6/14
Paleo Challenge Baseline Re test
Max Pullup Test
10-9-8-7-6-5-4-3-2-1
Power Clean (bodyweight)
Burpee
Friday 2/7/14
Push Jerk 5-5
3 Rounds for Time
20 Renegade Dumbbell Row (10 each arm)
30 Weighted Sit Up (Use One DB from Row)
40 Double Under
Saturday 2/8/14
40 Pull Up
monday
5 Rounds For Time
20 Push Up
30Air Squat
5 Muscle Up or 15 Chest to Bar Pull Up
Rest 1 Minute Each Round
Tuesday 2/11/14
AMRAP 8
M: 155 W: 105
1 Power Clean
2 Hang Power Clean
3 Jerk
Sets must be done unbroken to count. If you fail at any point you must restart at power clean.
~Rest 3~
2 Rounds for Time
15 Deadlift (155, 105)
20 Burpees
Wednesday 2/12/14
AMRAP 10
75 Double Unders
Back Squat 5-5-3-3
Thursday 2/13/14
WOD 1
2 Rounds for Time
20 Toes to Bar
Rest 3 Minutes
WOD 2
30 Toes to Bar
Friday 2/14/14
AMRAP 10
7 Push Up
7 Box Jump (24, 20)
Jerk 2-2-2-2-2
Saturday 2/15/14
Fundraiser WOD for Kevin Ogar
30 Full Snatches for Time
athlete chooses weight
Monday 2/17/14
AMRAP 10
8 Thruster (95, 65)
6 Bar Facing Burpee
2 Rope Climb
Press 5-5-3-3-1-1
Tuesday 2/18/14
15 Minutes to Work up to Max Hang Clean & Jerk
Wednesday 2/19/14
7 Rounds for Time
7 Deadlift (225, 155)
15 Pull Up
30 Double Under
Thursday 2/20/14
5 Rounds for Time
6 Jerks (185, 125)
10 Toes To Bar
Friday 2/21/14
AMRAP 7
Burpee
AMRAP 2
Double Under
AMRAP 1
Muscle Up or Chest to Bar Pull Up
Saturday 2/22/14
“Hollyman”
30 Rounds for Time
5 Wall Ball (20, 14)
3 Hand Stand Push Up
Monday 2/24/14
For Time:
21-18-15-12-9-6-3
Pull Up
Push Jerk (135, 95)
Tuesday 2/25/14
‘Elizabeth’
21-15-9
Clean (full) 135, 95
Ring Dip
Wednesday 2/26/14
Clean Grip Deadlift 2-2-2-2-2-2
Alternating. Not for time, steady pace throughout.

Pendlay Row 4 x 5
Chin Up weighted/strict 4 x 5
Row 4 x 250m max effort
Thursday 2/27/14
Goat Day
OTM 20
Goat 1 even minute
Goat 2 odd minute
Friday 2/28/14
Open WOD 14.1
AMRAP 10
30 Double Under
Saturday 3/1/14
Teams of 2
2k Row
150 Wall Ball (20, 14)
Monday 3/3/14
Push Jerk 5-5-5
AMRAP 8
Up Ladder 3-6-9….
Clean & Jerk (135, 95)
Toes To Bar
Tuesday 3/4/14
Front Squat 3×5
“Jackie”
For Time
1000m Row
30 Pull Up
Wednesday 3/5/14
EMOM 7
2 Power Clean & 1 Jerk @ 60%
10 Minute Cap
Establish Heavy 1 Rep Power Clean & Jerk for day
AMRAP 6
7 Box Jump (24, 20)
7 Burpees
Thursday 3/6/14
OTM x 20
even Goat 1
odd Goat 2
Friday 3/7/14
Open WOD 14.2
0-3 min
2 rounds
3-6 min
continue until unable..
Saturday 3/8/14
6 Rounds for Time
200m Run
12 Knee to Elbow
Monday 3/10/14
Back Squat 3-3-3-3
AMRAP 9
7 Wall Ball (20, 14)
7 Box Jump
Tuesday 3/11/14
Deadlift 5-5-5
“Grace”
For Time
30 Clean & Jerk (135, 95)
Wednesday 3/12/14
EMOM 5
2 Hang Clean + 1 Jerk
15 Minutes to work up to max Clean & Jerk
5 Rounds for Time (7 Min Cap)

8 Toes to Bar
12 Burpees
Thursday 3/13/14
OTM x 20
even: Goat 1
odd: Goat 2
Friday 3/14/14
Open WOD 14.3
AMRAP 8
10 Deadlift (135, 95)
15 Box Jump
15 Deadlift (185, 135)
15 Box Jump
20 Deadlift (225, 155)
15 Box Jump
25 Deadlift (275, 185)
15 Box Jump
30 Deadlift (315, 225)
15 Box Jump
Saturday 3/15/14
Teams of 2.
One person works at a time
100 Sit up
~Then~
40-30-20
Thruster (95, 65)
Lateral Bar Burpee
~Then~
1000m Row. Switch every 250m
Monday 3/17/14
7 Rounds for Time
30 Double Under
15 Pull Up
Tuesday 3/18/14
Push Jerk 3-3-3-3
“Karen”
150 Wall Balls (20, 14)
Wednesday 3/19/14
TnG Power Clean 3-3-3-3
3 Rounds for time

15 Burpees
Thursday 3/20/14
OTM x 20
even: Goat 1
odd: Goat 2
Friday 3/21/14
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
20 Muscle Up
Saturday 3/22/14
10 Rounds for Time
200m Run
10 Burpee Bar (PVC) Hops (24, 20)
Monday 3/24/14
Push Jerk 3-3-3-1-1
21-15-9
Push Jerk (135, 95)
Pull Up
Tuesday 3/25/14
Front Squat 5-5-3-3
21-15-9
Burpee
Wednesday 3/26/14
“Heavy Lynne”
Floor Press 5-5-5-5-5
Weighted Pull Up 5-5-5-5-5
Work with a partner. Alternate sets of FP and PU Rest and spot partner between rounds.
Thursday 3/27/14
OTM x 20
Even: Goat 1
Odd: Goat 2
Friday 3/28/14
Open WOD 14.5
Saturday 3/29/14
For Time
1600m Run
30 Toes to Bar
800m Run
25 Toes to Bar
400m Run
20 Toes to Bar
Monday 3/31/14
5 Rounds For Time
50 Double Unders
15 Pull Up
Tuesday 4/1/14
Push Press 3×5 @ 80%1RM, 3-3-1-1
AMRAP 6
12 Wall Ball (20, 14)
2 Rope Climb
Wednesday 4/2/14 –possible do “Dork”

Michael “Dork” Kennedy.
33 back squats 225,155
15 burpees
33 dead lifts 225,155
15 burpees
33 kettle bell swings 70,53
15 burpees
CrossFit Total
Max Press
Max Back Squat
Max Deadlift
Thursday 4/3/14
Every 2 Minutes for 16 Minutes
200m Run
6 Hang Power Cleans (135, 95)
Increase HPC by 1 rep each round. If you fail to complete the number of reps within the two
minutes restart next set at 6.
Friday 4/4/14
“JT”
21-15-9
Handstand Push Up
Ring Dip
Push Up
Saturday 4/5/14
NO Class at gym because CF Endurance seminar
Monday 4/7/14
“Angie”
100 Pull Up
100 Push Up
100 Sit Up
100 Squat
Tuesday 4/8/14
For Time
10-9-8-7-6-5-4-3-2-1
Toes to Bar
Overhead Squat (95, 65)
Wednesday 4/9/14
CrossFit Total
Max Press
Max Back Squat
Max Deadlift
Thursday 4/10/14
Pendlay Row 4×5
“Helen”
3 Rounds for Time
400m Run
12 Pull Up
Friday 4/11/14
Hang Power Clean 3-3-3-3-2-2
Jerk 6×2
Saturday 4/12/14
Autism Throwdown
WOD 1
Max 7 rep Power Clean
WOD 2
21-15-9
Hang Power Snatch (75, 55)
Overhead Squat (75, 55)
Lateral Bar Burpee
Floater WOD
Deadlift
Shuttle Run
Final WOD
“Jackie”
Monday 4/14/14
2 Rounds for Time
800m Run with 45/35 bumper
75 Push Up
Tuesday 4/15/14
Back Squat 5-5-3-3
AMRAP 3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.
Rest 3
AMRAP 3
7 Thruster (75, 55)
7 Box Jump (24, 20) *plyo jumps, no hip or rebound restrictions.
Wednesday 4/16/14
5 Rounds for Time
5 Deadlift (315, 225)
10 Burpees
Thursday 4/17/14
On the 2 Minute for 16 Minutes
200m Run
7 Toes to Bar
ME Double Unders
~score is total number of double unders
Friday 4/18/14
1) EMOM 7
5 Push Press (from floor)
2) EMOM 10
2 Clean
3) 3 Rounds for Time
10 Power Clean & Shoulder to Overhead (95, 65)
10 Pull Up
Saturday 4/19/14
Teams of 2. Partition reps as desired. Must complete all reps before moving to next element.
1 Mile Run Together
10 Burpees
10 Burpees
10 Burpees
60 Jumping Lunges
10 Burpees
10 Burpees
20 Chest To Bar Pull Up
10 Burpees
Monday 4/21/14
“Barraza”
AMRAP 18
200m Run
9 Deadlift 275/185
6 Burpee Bar Muscle Up
Tuesday 4/22/14
10 Minutes to work up to heavy 1RM Hang Clean
7 Rounds For Time

7 Hang Squat Clean (115 / 85)
7 Pull Up
Weighted Sit Up 3×25
Wednesday 4/23/14
One Continuous Clock
1) 800m Run x 2, recover 3 minutes between sets
~then~
10 Burpee
~Recover 3 minutes
Thursday
Push Press – Find 10RM. 10 Minute Cap
5 Rounds for Time

8 Jerk (155, 105)
12 Knees to Elbow
Friday
EMOM 4
High Hang Power Snatch x 3
EMOM 4
Hang Below Knee Power Snatch x 3
EMOM 4
Power Snatch x 2
AMRAP 10
20 One Arm Dumbbell Ground to Overhead (50, 35)
75 Double Under
Saturday
“Manion”
7 Rounds for Time
400m Run
29 Back Squat (135, 95) *from floor
Monday 4/28/14
Strict Press 5-5-2-2-2
For Time:
1,000m Row
800m Run
100 Push Up
100 Sit Up
Tuesday 4/29/14
Hang Power Clean 3-3-3
AMRAP 10
2 Muscle Up
Wednesday 4/30/14
EMOM 5 @ 40-45% 1RM
1 Power Clean + 1 Front Squat + 1 Push Jerk + 1 Clean + 1 Split Jerk
Reset 1 Minute
EMOM 3 @ 65% 1RM
2 Clean + 1 Split Jerk
Clean and Jerk 1-1-1-1-1-1
Thursday 5/1/14
AMRAP 20
15 Kettlebell Overhead Walk Lunge Steps (53, 35)
4 Rope Climb
20 Push Up
Friday 5/2/14
Back Squat 5-5-5
3 Rounds for Time

300m Row
15 KBS (70, 53)
15 Burpee
Saturday 5/3/14
Partner WOD
AMRAP 5 Score max Box Jump
A) 200m Run B) Max Box Jumps (24, 20)
AMRAP 5 Score max Burpee
A) 100m Run B) Max Burpee
AMRAP 5 Score max Power Snatch
A) 20 Abmat Sit Up B) Max Power Snatch (95, 65)
AMRAP 5 Score max Hang Power Clean
A) 8 Strict Pull Up B) Hang Power Clean (95, 65)
Monday 5/5/14
15-9-6-3-6-9-15
Deadlift (225, 155)
Chest To Bar Pull Up
Tuesday 5/6/14
EMOM 4 @ 40-45%
Snatch Pull + High Hang Snatch x 3
EMOM 8
Snatch x2
Back Squat 3-3-3-3
Wednesday 5/7/14
Push Press 10-5-5
AMRAP 12
100m Run with Medball. cannot rest ball on shoulder or head
6 Burpee Box Jump Over (24, 20)
10 Toes To Bar
Thursday 5/8/14
30-20-10
Double KB Thruster (53, 35)
100 Double Unders each round
Friday 5/9/14
Jerk 3-3-2-2
AMRAP 12
200m Run
3 x @ 135/95 Power Clean + Front Squat + Jerk + Back Squat + Jerk
Saturday 5/10/14
50 Pull Up
50 Push Up
50 Sit Up
50 Squat
1 Mile Run
50 Squat
50 Sit Up
50 Push Up
50 Pull Up
Monday 5/12/14
4 Rounds for Time
800m Run
8 Handstand Push Up
Tuesday 5/13/14
AMRAP 5
8 Burpee
10 Wall Ball (20, 14)
Wednesday 5/14/14
Power Snatch 2-2-2-1-1
For Time
750m Row
40 One Arm DB GTO
75 Sit Up
Thursday 5/15/14
5 Rounds for Time
6 Jerks (185, 125)
10 Toes to Bar
Friday 5/16/14
AMRAP 20
30 Double Under
15 Air Squat
30 Double Under
10 Push Up
Saturday 5/17/14
10-9-8-7-6-5-4-3-2-1
Monday 5/19/14
3 Rounds for Time
400m Run
20 Pull Up
Tuesday 5/20/14
Back Squat 3-3-3-3-3
For Time
400m Row
50 Burpees
Wednesday 5/21/14
4x200m; rest 1 minute between sets
3x400m; rest 2 minute between sets
2x800m; rest 3 minutes between sets
Thursday 5/22/14
Clean & Jerk 4×2 80%, 3×1 climbing
Friday 5/23/14
12 Minute Ladder
1 Press @ 60% 1RM
1 Strict Pullup
increase by 1 rep each round
Saturday 5/24/14 Bring a Friend Day —-
Teams
12 DB GTO
7 Burpees
100m Run
Monday 5/26/14
Murph
1 Mile Run
100 Pull Up
200 Push Up
300 Squat
1 Mile Run
Tuesday 5/27/14
Push Jerk 5-5-3-3-3-3
Weighted Sit Up
Wednesday 5/28/14
Hang Below Knee Power Clean 2-2-2-2
3 Rounds for Time (cap 8 min)

15 Deadlift (bodyweight)
30 Lateral Bar Hops
Thursday 5/29/14
1) For 6 Minutes: 2 DB Ground To Overhead (50, 35)
1st Minute 4 Reps
2nd Minute 6 Reps
…..
6th Minute 14 Reps
2) For Time:
100m Row
100m Run
200m Row
200m Run
400m Row
400m Run
200m Row
200m Run
100m Row
100m Run
Friday 5/30/14
Back Squat 5-5-3-3-3-1-1
Saturday 5/31/14
5 Rounds of AMRAP 3 with 1 minute rest between rounds
10 Sit Up
8 KBS 53, 35
6 Push Up
Monday 6/2/14
3 Rounds
12 Deadlift
10 Front Squat
Then 2 Rounds
8 Clean & Jerk
M: 155 W: 105
Tuesday 6/3/14
Hang Power Snatch 2-2-2-2
21-15-9
Burpee
Pull Up
Wednesday 6/4/14
Push Press 5-5-5-5
AMRAP 8
15 Double Under
10 Wall Ball (20, 14)
Thursday 6/5/14
10-9-8-7-6-5-4-3-2-1
15 Toes To Bar
Friday 6/6/14
Back Squat cycle start
Back Squat 3×8 @ 65% 1×5 @ 70% 2×2 @ 75% 1×1 @ 80%
Saturday 6/7/14
“Cindy”
AMRAP 20
5 Pull Up
10 Push Up
15 Squat
Monday 6/9/14
5 Rounds for Time
400m Run
Tuesday 6/10/14
Back Squat
4×5 @70% 1×3 @75% 2×2 @ 80% 1×1 @ 90%
Wednesday 6/11/14
Push Jerk 2-2-2-1-1-1
AMRAP 7
3 Strict Pull Up
Thursday 6/12/14
3 Rounds for Time
10 Muscle Up
50 Sit Up
Friday 6/13/14
2 Hang Clean + 1 Jerk 7×2 @ 70-80% 1RM Hang Clean
with remaining time work up to heavy Front Squat + Jerk from rack.
Saturday 6/14/14
“Loredo”
6 Rounds
24 Squats
24 Push Up
24 Walking Lunge Steps
400m Run
Monday 6/16/14
Press 5-5-5-5
21-15-9
Push Press (95, 65)
Burpees
Tuesday 6/17/14
Back Squat
5×7 @ 75%
Not for time

1 Mile Run
30 Strict Toes to Bar
Wednesday 6/18/14
AMRAP 15
1 Muscle Up / 3 Chest to Bar, 3 Push Up / 6 Pull Up, 3 Push Up
2 Deadlift
1 Hang Power Clean
2 Power Clean
1 Jerk
Men: 155 Women: 105
Thursday 6/19/14
50 Double Under
50 Sit Up
40 Double Under
40 Sit Up
30 Double Under
30 Sit Up
9 Handstand Push Up
Friday 6/20/14
For Time:
20 Thruster (95, 65)
30 Pull Up
40 Box Jump (24, 20)
50 Wall Ball
40 Box Jump
30 Pull Up
20 Thruster
Saturday 6/21/14
Partner WOD
1 “Med Ball Mile”
100 Dumbbell GTO
800m Plate Carry
50 Toes to Bar
Monday 6/23/14
AMRAP 5
10 Push Up
15 Box Jump (24, 20)
Rest 4 Minutes
AMRAP 5
20 Air Squats
2 Rope Climbs
Rest 4 Minutes
AMRAP 5
10 Lunges
30 Double Unders
Tuesday 6/24/14
Hang Clean 3×3 @ 80%, 2×2 @ 85%, 2×1 @ 90%
Wednesday 6/25/14
9-7-5
Strict Handstand Push Up
Muscle Up
Thursday 6/26/14
Back Squat
7×5 @ 80%
For Quality
7-6-5-4-3-2-1
Strict Pull Up
Ring Dip/Push Up
Box Jump (30, 24)
Friday 6/27/14
“The Ghost”
6 Rounds
1 Minute Max Calorie Row
1 Minute Max Burpee
1 Minute Max Double Under
1 Minute Rest
Saturday 6/28/14
AMRAP 20
7 Pull Up
200m Run
Monday 6/30/14
Push Jerk 2-2-2-1-1
EMOM 8
Men: 185 Women: 135
6 Deadlift
5 Shoulder to Overhead
Max Box Jump (30, 24)
Tuesday 7/1/14
Back Squat
10×3 @85%
Wednesday 7/2/14
Snatch 3×3 @ 80% 2-2-2
‘Helen’
400m Run
12 Pull Up
Thursday 7/3/14
‘Glen’
30 Clean & Jerks (135, 95)
1 Mile Run
10 Rope Climb
1 Mile Run
100 Burpees
Friday 7/4/14
closed
Saturday 7/5/14
closed
Monday 7/7/14
5 Rounds for Time
400m Run
Tuesday 7/8/14
Back Squat
4 x 9 @ 70% + 20lbs
2 x 500m Row for time
Wednesday 7/9/14
Hang Clean 2-2-1-1-1
AMRAP 8
M: 155 W: 105
5 Hang Power Clean
5 Push Jerk
8 Push Up
Thursday 7/10/14
Deadlift 5-5-3-3-3
7 Rounds for Time (10 minute cap)

30 Double Under
Friday 7/11/14
Push Press: 12 minutes to find 10RM for day
21-15-9
Front Squat (115, 80)
Lateral Bar Burpee
Saturday 7/12/14
AMRAP 20
200m Run
10 Toes to Bar
Monday 7/14/14
5 Rounds for Time
15 Push Up
30 Air Squat
~then~
Row 1,000 meters
4 Alternating Sets for Quality

Renegade Rows: 20 reps alternating arms. AHAP maintaining position.
Weighted Sit Up: 25 reps
Tuesday 7/15/14
High Hang Power Clean 2-2-2
Hang Power Clean 2-2-2
AMRAP 10
5 Strict Chest To Bar Pull Up
Wednesday 7/16/14
*All lifts done from the floor
1) 10 Minutes to work up to max:
Left & Right Front Rack Lunge + Jerk

2 Front Squats + 1 Jerk

1 Rep Thruster
Thursday 7/17/14
Back Squat
7×5 @ 75% + 20
Friday 7/18/14
5 Rounds for Time
20 Pull Up
100m Run
20 Push Up
100m Run
Saturday 7/19/14
3 Rounds for Time
30 Deadlifts (155, 105)
30 Box Jumps (24, 20)
30 Toes to Bar
400m Run
Monday 7/21/14
1 Mile Run
800m Plate Carry (45, 35)
40 Burpees to Plate
Tuesday 7/22/14
Back Squat
5×7 @ 80 + 20
Wednesday 7/23/14
Push Press 5-5-3-3
50-40-30-20-10
Sit Up
Thursday 7/24/14
EMOM 5
2 High Hang Clean & 1 Jerk – should be technique focused
Clean & Jerk 2-2-2-2-1-1
Friday 7/25/14
3 Rounds for Time
400m Run
Saturday 7/26/14
For Time
21 Thrusters
520m Run
21 Pull Up
21 Overhead Squats
21 Pull Up
520m Run
21 Thrusters
Men: 95 Women: 65
Monday 7/28/14
Push Press 3-3-3-3
“Black and Blue”

5 Rounds for Time
10 Burpees
Tuesday 7/29/14
Back Squat 10×3 @ 85% + 20
Wednesday 7/30/14
Power Snatch 3-3-3-3
AMRAP 7
30 Double Unders
10 Pull Ups
Thursday 7/31/14
“Nancy”
5 Rounds for Time
400m Run
Friday 8/1/14
1000m Row
40 Toes to Bar
Saturday 8/2/14
AMRAP 20 Partner WOD
7 Push Ups
10 Sit Ups
15 Squats
4 Shuttle Sprints
alternate rounds with your partner
Monday 8/4/14
5 Rounds for Time
12 Push Press
15 Pull Up
Tuesday 8/5/14
Back Squat 4 x 9 @ 70% + 10-30
Row 1000m and run 1 mile – not for time
Wednesday 8/6/14
EMOM 16
Odd: 2 Hang Clean
Even: 2 Jerks
increase as form allows
Work up to max clean & jerk for day until form deteriorates
Thursday 8/7/14
400m Run
20 Handstand Push Ups
400m Run
400m Run
400m Run
Friday 8/8/14
15 Minute Up Ladder
Clean Thruster (155, 105)
Muscle Up or 2 Chest to Bar Pull Ups & 2 Ring Dips or 3 Pull Ups and 3 Assisted Dips
Saturday 8/9/14
AMRAP 20
15 DB GTO
10 Box Jump
200m Run
Monday 8/11/14
“Nutts”
15 Deadlift (250, 170)
25 Box Jumps (30, 24)
50 Pull Ups
100 Wall Balls (20, 14)
200 Double Unders
400m Run with 45/35 Plate
Tuesday 8/12/14
Hang Snatch 2-2-2-2
For Time
300m Row
300m Row
20 Kettlebell Swing
300m Row
10 Kettlebell Swing
Wednesday 8/13/14
Back Squat
5 x 7 @ 75% + 10-30#
Thursday 8/14/14
Max Handstand Push Ups. Max Handstand Hold if you don’t have HSPU
For Time
21-15-9
Push Jerk (155, 105)
Pull Up
Friday 8/15/14
100 Push Ups
1 Mile Run
100 Sit Ups
1 Mile Run
Saturday 8/16/14
AMRAP 20
5 Strict Press
4 Strict Pull Up
200m Run
Monday 8/18/14
50 Double Unders before each set
21-18-15-12-9 Toes to Bar
Tuesday 8/19/14
“Amanda”
9-7-5
Muscle Up
Snatch (135, 95)
Wednesday 8/20/14
Back Squat
Thursday 8/21/14
Push Press 2-2-2-2
21-15-9
Thruster(95 65)
Box Jump (24, 20)
400m Run
Friday 8/22/14
7 Sets of Complex
2 Clean + 1 Jerk
Front Squat 3×5
Saturday 8/23/14
7 Rounds for Time
15 Kettlebell Swing
2 Rope Climb
200m Run
Monday 8/25/14
4 Rounds for Time
15 Burpees
8 Strict Pull Ups
400m Run
Tuesday 8/26/14
Back Squat
10 x 3 @ 85% + 10-30#
Wednesday 8/27/14
Jerk 2-2-2-2 – Heavy Single
AMRAP 3 Rest 4 AMRAP 3

200m Row
8 DB GTO
EMOM 5 @ 60% 1RM
Thursday 8/28/14
15 Minutes to build to Max
Hang Power Clean + Hang Clean + Jerk
For Time:
20 Box Jumps
30 Pull Ups
20 Box Jumps
Friday 8/29/14
6 Rounds for Time
50 Double Unders
12 Knees to Elbow
Saturday 8/30/14
In 10 Minutes
Run 1 Mile
Max Burpees
In 6 Minutes
Run 800m
Max Kettlebell One Arm Push Press
In 4 Minutes
Run 400m
Max Kettlebell One Arm Front Squats
Monday 9/1/14
“Moore”
20 AMRAP
1 Rope Climb
400m Run
Max HSPU
score is max HSPU
Tuesday 9/2/14
7 Rounds for Time
7 KB Power Snatch Right Arm (70, 53)
7 KB Power Snatch Left Arm
7 Strict Pull Ups
Wednesday 9/3/14
5 Minutes to find max
1 Power Clean + 1 Lunge Left and 1 Right + Push Press
4 Rounds For Time

6 Power Clean and Jerk (185, 135)
4 Bar Muscle Ups
Thursday 9/4/14
1 RM Back Squat
AMRAP 12
200m Run
* front squat set must be unbroken. No rest should be taken at the top
Friday 9/5/14
Deadlift 5-5-5
90 Seconds to complete each round. Rest 3 minutes between rounds

3 Rounds
Sprint 40 yards
30 KBS (70, 53)
Saturday 9/6/14
5 Rounds for Time
400m Run
30 Sit Ups
Monday 9/8/14
400m Run each round
21-15-9
Power Clean(135, 95)
Bar Facing Burpee
Tuesday 9/9/14
“Lynne”
5 Rounds for Max Reps, Not for Time
Bench Press
Strict Pullups
Wednesday 9/10/14
Clean and Jerk 1-1-1-1-1
Front Squat 4×5
Thursday 9/11/14
“343″ “60”
Run 200m
49 Deadlift (135, 75)
49 Wall Ball (20, 14)
49 Kettle Bell Swings (53, 35)
25 Burpees
49 Box Jump (24, 20)
49 SDLHP (75, 45)
49 Push Ups
24 Overhead Barbbell lunges (75, 45)
Run 200m
Friday 9/12/14
Push Press 3-3-3-3
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Saturday 9/13/14
800m Run
30 Strict Pull Ups
800m Run
30 Pull Ups
800m Run
Monday 9/15/14
“Nasty Girls”
3 Rounds for Time
50 Air Squats
7 Muscle Ups
Tuesday 9/16/14
Push Jerk 3-3-3-2-2
AMRAP 12
200m Run
12 DB Each Arm GTO
6 Strict Pull Ups
Wednesday 9/17/14
Back Squat 5-5-5-5
10-9-8-7-6-5-4-3-2-1
Power Clean – half bodyweight
Burpee
Thursday 9/18/14
1) Snatch Balance x 2 – EMOM 5 Minutes
2) 2 Snatch Deadlift + 1 Hang Snatch x 7
3) Overhead Squat 3×3 @ 75%
Friday 9/19/14
Push Press 10RM
3 Rounds for Time

400m
15 Toes to Bar
Saturday 9/20/14
In House Throwdown
WOD 1
AMRAP 12
12 Deadlift 135/95
9 Hang Power Cleans
6 Jerks
WOD 2
15 KBS 53/35
10 Burpees to plate
WOD 3
6 Min Cap
500m Row
Then sandbag shuttle run max reps
Final WOD
21 Thrusters 95/65
12 Pull ups girls C2B guys
15 Thruster 115/80
12 Pull up
9 Thruster 135/93
12 Pull up
Monday 9/22/2014
3 Rounds for Time
400m Run
30 Box Jumps (24, 20)
Tuesday 9/23/14
10 Rounds
3 Clean & Jerk (135, 95)
3 Muscle Up or 6 Chest to Bar Pull Ups & 6 Dips
Wednesday 9/24/14
Bench Press 5-5-5
AMRAP 4 Rest 2 min AMRAP 4

4 Kettlebell Power Snatch each arm (53, 35)
12 Wall Ball (20, 14)
Thursday 9/25/14
Front Squat 3-3-3
Deadlift 3-3-3
Friday 9/26/14
5 Rounds for Time
200m Run
2 Rope Climbs
7 Should to Overhead (115, 80)
Saturday 9/27/14
“Hope”
3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Box Jump (24, 20)
Thruster (75, 45)
Monday 9/29/14
Push Jerk 3-3-3-3
3 Rounds for Time

30 Walking Lung Steps with double KB overhead (53, 35)
40 situps
75 Double Unders
Tuesday 9/30/14
“The Chief”
5 Rounds of:
AMRAP 3 Minutes Rest 1 Minute Between Rounds
6 Push Up
9 Air Squats
Wednesday 10/1/14
1 Mile Run
100 Burpees
1 Mile Run
Thursday 10/2/14
Press 10 Minutes to find 5RM
Push Press 10 Minutes to find 3RM
Jerk 10 Minutes to find 1RM
no break in between
Friday 10/3/14
400m Run
30 Toes to Bar
400m Run
20 Kettlebell Swing
20 Toes to Bar
400m Run
10 Kettlebell Swing
10 Toes to Bar
Saturday 10/4/14
Teams of 2
Row 1000m
1 Mile Med Ball Run
100 Wall Balls
40 Pull Ups
Monday 10/6/14
Hang Power Clean 2-2-2-2
AMRAP 7 Minutes
3 Strict Pull Up
6 Power Clean
9 Deadlift
Men: 185 Women: 125
Tuesday 10/7/14
AMRAP 15 Minutes
200m Run
5 Knees to Elbow
Wednesday 10/8/14
Back Squat 2×5 @ 80% 1×3 @ 85%
AMRAP 12
15 Box Jump (24, 20)
Thursday 10/9/14
AMRAP 12
5 Push Jerk (135, 95)
2 Rope Climb
Rest 5 minutes
40 Toes to Bar for Time (5 minute cap)
Friday 10/10/14
Clean & Jerk 1-1-1-1-1-1
Front Squat 3×3 @ 85% 1×2 @ 90%
Saturday 10/11/14
AMRAP 7
10 Push Ups
15 Walking Lunges
10 Air Squats
15 Walking Lunges
Then
3 Rounds for Time
400m Run
15 Burpees
Monday 10/13/14
Push Jerk 3×3 @ 80% 2×2 @ 85%
5 Rounds for Time

Men: 155 Women: 108
5 Power Cleans
8 Front Squats
Tuesday 10/14/14
4 Rounds Each for Time
400m Run
30 Seconds rest
following last 30 second rest continue to:
12 Deadlifts (225, 155)
15 Lateral Bar Burpees
Wednesday 10/15/14
4 Rounds for Time
20 Pull Ups (no butterfly)
200m KB Farmer Carry
Thursday 10/16/14
Snatch Deadlift + High Hang Snatch + Overhead Squat (1+1+1) 50% x 3, 55% x 2
Snatch 75% x 5, 80% x 2
Overhead Squat 80% 3×3
Friday 10/17/14
AMRAP 5
5 Strict Pull Upd
10 Push Up
Rest 1 Minute
AMRAP 6
10 Sit Up
Rest 1 Minute
AMRAP 7
200m Run
Saturday 10/18/14
Barbells for Boobs at CFW
“Helen meets Grace”
partner wod
3 RFT
400m Run
21 KBS
12 Pull Up
then
30 Clean and Jerks for time
Monday 10/20/14
“Diane”
21-15-9
Deadlift
Handstand Push Up
Tuesday 10/21/2014
10 Sets
Power Clean
Front Squat
Hang Clean
Jerk
Wednesday 10/22/2014
Back Squat
5-5-3-3
For Time
20 Pull Up
Thursday 10/23/14
Jerk 5×2 @ 85%
For Time
30 Calorie Row
Friday 10/24/14
“Betty”
5 Rounds for Time
12 Push Press (135, 95)
20 Box Jump (24, 20)
Saturday 10/25/14
Partner WOD
Row 5k
Each 1,000m team must complete 30 Pull Ups and 50 Weighted Situps. Partition row and reps as
needed between partners. Only one works at a time.
Monday 10/27/14
“White”
5 Rounds for Time
3 Rope Climbs
10 Toes to Bar
21 Walking Lunges with 45# plate overhead
400m Run
Tuesday 10/28/14
10 Minutes to work to max Power Clean + Hang Power Clean + Jerk
AMRAP 10
2 Strict Handstand Push Up
Wednesday 10/29/14
4 Rounds for Time
800m Run
25 Plyo Box Jumps (24, 20)
Thursday 10/30/14
Bench Press 3-3-2-2-2
Friday 10/31/14
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
400m Run
31 Back Squats
31 KB Sumo High Pull (53, 35)
31 Pull Ups
31 Burpees
Men: 135 Women: 95
Saturday 11/1/14
15-12-9-12-15
Deadlift (225, 155)
Knees to Elbow
Monday 11/3/14
“Cindy”
AMRAP 20
5 Pull Up
10 Push Up
15 Squat
Tuesday 11/4/14
Deadlift 2-2-2-2-2
AMRAP 5
8 Burpee
10 Wall Ball (20, 14)
Wednesday 11/5/14
21-15-9
Pullup
800m Run
9-15-21
Front Squat (135, 95)
Pullup
Thursday 11/2/14
Power Clean 2-2-2-2-1-1-1-1
Friday 11/3/14
Press 5-5-5-5
“Freddy Krueger”
21-15-9
Burpees
Saturday 11/4/14
AMRAP 10
8 Walking Lunges
5 Push Jerk 155, 105
2 Rope Climb
Rest 5 Minutes
3 Rounds For Time

50 Double Unders
30 Sit Ups
Monday 11/10/14
Front Squat 4×3 @ 85%
10 Rounds for Time

10 Pull Ups
Tuesday 11/11/14 Veteran’s Day

“Ouellette”
6 Rounds for Time
400m Run with med ball
Front Rack Lunge 10 Reps alternating sides (135, 95)
15 Burpee Box Jump Overs (24, 20)
Wednesday 11/12/14
Bench Press 3-3-2-2-2-2
5 Rounds for Quality

12 Push Ups
3 Strict Handstand Push Ups
Thursday 11/13/14
400m Sprint
Rest 2 Minutes
800m Sprint
Rest 3 Minutes
1600m Sprint
Rest 3 Minutes
800m Sprint
Rest 2 Minutes
400m Sprint
Friday 11/14/14
For Time
10-9-8-7-6-5-4-3-2-1
30-27-24-21-18-15-12-9-6-3
Double Unders
Saturday 11/15/14
Partner WOD
Minutes 0-5
Thruster (95, 65)
Minutes 5-10
Pullup
Minutes 10-15
Abmat Sit Up
Minutes 15-20
Burpee
Monday 11/17/14
AMRAP 10
12 Box Jumps (24, 20)
Rest 3 Minutes
Max Double Unders in 3 Minutes

Rest 1 Minute
Max Calorie Row in 3 Minutes
Tuesday 11/18/14
Push Jerk 2-2-2-2-2
Back Squat 3-3-2-2
Wednesday 11/19/14
21-15-9
Ring Dip (strict)
Thursday 11/20/14
Hang Snatch
15 Minutes to work up to heavy 2RM for the day
AMRAP 7 Ladder
3 Deadlift (Bodyweight)
increase by 3 reps each round
Friday 11/21/14
“Air Force”
For time:
20 Thrusters
20 Sumo deadlift high pulls
20 Push jerks
20 Overhead squats
20 Front squats
Men 95 Women 65. Each athlete must do four burpees at the beginning of every minute before
moving on to the barbell work. The athlete is allowed to move to the next barbell skill once an
he/she has completed all 20 reps. If the minute clock beeps during a repetition the athlete will
complete their rep and then start their four burpees. There is a 20 min cap.
Saturday 11/22/14
40 Toes to Bar
Run 2 Miles
40 Toes to Bar
Monday 11/24/14
3 Rounds
8 Bar Facing Burpee
then
50 Box Jump (24, 20)
then
3 Rounds
8 Bar Facing Burpee
Tuesday 11/25/14
Deadlift 3-3-3
For Time
21-15-9
Power Clean 135, 95
Pull Up
Wednesday 11/26/14<—-new squat and bench cycle

Build to 1Rm Back Squat
Build to 1RM Bench Press

We will be using these numbers for some upcoming strength work, so make sure you get in and go
heavy!
Thursday 11/27/14 thanksgiving

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 11/28/14
“Annie”
50-40-30-20-10
Double Unders
Abmat Sit Ups
Saturday 11/29/14
AMRAP 15
2 Rope Climb
Monday 12/1/14
1) Squat Week 1:
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%
2) 5:00 AMRAP:
10 Wall Balls
25 Double Unders
Tuesday 12/2/14
Power Clean 80% 3×1 85% 3×1 90% 2×1
2 Rounds for Time

20 Toes to Bar
Wednesday 12/3/14
1) Bench Press Week 1:
5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%
3 Rounds for Time
10 Kettlebell Snatches (70, 53)
12 Box Jumps (24, 20)
Thursday 12/4/14
32 Rounds Tabata 20/10 max efforts
Calorie Row
Push Ups
Dumbbell Ground to Overhead 50, 35
Plyo Box Jump (24, 20)
Friday 12/5/14
7 Rounds
5 Deadlift (275, 193)
15 Pull Ups
Saturday 12/6/14
5 Rounds
AMRAP 3 Rest 1 Minute
15 Burpee
5 Hang Power Clean and Jerk (135, 95)
Max Toes to Bar with remaining time.
Score is total toes to bar
Monday 12/8/14
Back Squat Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
Partner 4k Row. Switch every 500m. Hold plank position when not on rower.
Tuesday 12/9/14
Push Press 2×5 @ 75%, 2×2 @ 80%, 2×2 @ 85%, 2×1 @ 90%
AMRAP 4
15-12-9
Burpees
Pull Ups
Rest 2
AMRAP 4
9-12-15
Sit Ups
Air Squats
Wednesday 12/10/14
Bench Press Week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
AMRAP 12
20 Double Unders
6 each side DB 1 Arm Snatch (50, 35)
Thursday 12/11/14
For Time
30 Muscle Ups
Friday 12/12/14
15 Minutes to build to max
Power Clean + 3 Front Squats
Ascending Ladder for 10 Minutes 1-2-3-4-5…

Box Jumps (30, 24)
Front Rack Lunge Steps (155, 105)
Saturday 12/13/14
21-15-9-15-21
Burpees
Knees to Elbow
Monday 12/15/14
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Men: 155 Women: 105
Tuesday 12/16/14
ARMAP 20 of:
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
WOD credit to CFNE
Wednesday 12/17/14
Back Squat. Week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
For Time
21-15-9
Row (calories)
Dumbbell Ground to Overhead
Thursday 12/18/14
Bench Press. Week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
For Time
21-15-9
Hang Power Snatch (85, 60)
Pull Ups
Friday 12/19/14
Jerk 1-1-1-1-1
Saturday 12/20/14
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups
Monday 12/22/14
Back Squat Deload/Recovery Week:
5 @ 40%
5 @ 50%
5 @ 60%
For Time
10-30-20-10
Wall Ball (20, 14)
Tuesday 12/23/14
1) Max Chest to Bar Pull Ups
2) Every 90 Seconds for 15 Minutes Complete One Set of Complex @ 60% 1RM Push Press
Power Clean + 1 Push Press + 1 Jerk
3) Bench Press Deload/Recovery Week:

5 @ 40%
5 @ 50%
5 @ 60%
Wednesday 12/24/14
1 Handstand Push Up
3 L Pull Ups
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
10 Burpees
11 V Sit Ups
12 oz Beer
WOD will be performed like the song – After completing the first movement go back to 1 and
begin again adding a new movement each round. There are 12 total rounds with one new
movement being added each round. I.E. do 1 HSPU, then 2 Turkish Get Up + 1 HSPU, then 3 L Pull
Up + 2 Turkish Get Up + 1 HSPU….etc
Thursday 12/25/14
No Classes
Friday 12/26/14
Open Gym 10:00am-Noon & 4:00pm-6:00pm
20 Minutes
Odd Minutes Goat 1
Even Minutes Goat 2
Saturday 12/27/14
1) 10 Minutes to work up to max Push Press from floor.
40 Double Unders
Monday 12/29/14
Back Squat. Week 5
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
AMRAP 10
12 Box Jumps (24, 20)
9 Toes to Bar
Tuesday 12/30/14
Deadlift 3-3-2-2
12 Minute Up Ladder
1 Power Clean
1 Jerk
1 Muscle Up
Men 205 Women 143
Wednesday 12/31/14
1) Row 2k for time
2) Bench Press. Week 5

5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
Thursday 1/1/15
Closed. No Classes
Friday 1/2/15
Strict Press 3-3-3-2-2
3 Rounds for Time

15 Burpees
Saturday 1/3/15
“Barbara”
5 Rounds for Time, Rest 3 minutes between each round
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Monday 1/5/14
AMRAP 20
30-20-10
Wall Balls (20, 14)
Box Jumps (24, 20)
21-15-9
Deadlift @ bodyweight
9-6-3
Power Clean @ bodyweight
Strict HSPU
Tuesday 1/6/14
Bench Press week 6
3@70%
3@80%
3+@90%
3p@70%
3p@70%
4 Rounds Alternating NFT
Ring Push Ups 4 x 15
Pendlay Row 4 x 8
Wednesday 1/7/14
Row 5 x 500m
Row 100%. Rest 3 min between rounds
Thursday 1/8/14
Back Squat week 6
3@70%
3@80%
3+@90%
3p@70%
3p@70%
For Time (10 min cap)

21-15-9
Knees to Elbow
Friday 1/9/14
6 Rounds for Time
30 Double Unders
10 Burpees
Saturday 1/10/14
AMRAP 20
5 Rope Climb
Monday 1/12/15
5oom Row for Time
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean (half bodyweight)
Burpees
Tuesday 1/13/15
Back Squat week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
For Time (10 min cap)

30 Pull Ups
50 Kettlebell Swings 53, 35
70 Sit Ups
100 Double Unders
Wednesday 1/14/15
Snatch
2×1@75% 2×1@80% 2×1@85% 1@90%
For Time
21-18-15-12-9
Deadlift 135, 95
Wall Ball 20. 14
Thursday 1/15/15
Bench Press week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Jerk 2-2-2-1-1-1
Friday 1/16/15
Saturday 1/17/15
Teams of 2
Partner 1 must complete the workout fully before partner 2 can begin.
AMRAP 10
3 Rounds
10 Air Squats
6 Sit Ups
AMRAP 10
3 Rounds
150m Row
6 Burpees
Monday 1/19/15
CrossFit Open WOD 11.2
AMRAP 15
9 Deadlift 155, 100
12 Push Ups, hand release
15 Box Jumps 24, 20
Tuesday 1/20/15
EMOM 30. Alternating
1-2 Muscle Up Or 4-7 Chest to Bar Pull Ups
5-8 Handstand Push Ups
30 Seconds Max Double Unders
Wednesday 1/21/15
Back Squat
5 @ 40%
5 @ 50%
5 @ 60%
Death By 10 Meters
Thursday 1/22/15
Bench Press Deload
AMRAP 10
7 Power Cleans
7 Toes to Bar
Friday 1/23/15
Snatch 1-1-1-1-1-1
Saturday 1/24/15
For Time
20 Overhead Squat
20 Front Squat
20 Back Squat
men 135 women 95
Monday 1/26/15
“Jack”
AMRAP 20
10 Push Press (115, 85)
10 Box Jumps (24, 20)
Tuesday 1/27/15
Closed — Snow
Wednesday 1/28/15
No Morning Classes.
Running Open gym time starting at Noon to close. Come in when you can, no need to rush in.
Bonus wod. Pick WOD from over 6 months ago to Redo
Thursday 1/29/15
Back Squat Max Out
Friday 1/30/15
Bench Press: Work to find 1RM for day
Row Intervals For Max Calories

4 Minutes
rest 4 minutes
3 Minutes
rest 3 minutes
2 Minutes
rest 2 minutes
1 Minute
Clean & Jerk 1-1-1-1-1

If jerk fails continue to find max clean.
Saturday 1/31/15
For Time
60 Wall Balls 20, 14
50 Toes to Bar
40 Power Cleans 95, 65
30 Knees to Elbow
20 Thrusters 95, 65
Monday 2/2/15
4 Rounds for Time
20 Pull Ups
18 Burpees
Tuesday 2/3/15
Clean and Jerk max
Clean max
Wednesday 2/4/15
“Bring A Friend Day”
AMRAP 20
Teams of 3
Row 200m
10 Sit Ups
3 Plate Run
*3 bumper plates will have to be moved from one side of the gym to the other one at a time.
Partner 1 will pick up one plate and run it to the opposite end of the gym and place it on the
ground. They will then sprint back grab the second plate and return to stack it. The plates will
constantly be changing starting and ending sides.
~Score is the number of plates moved.
Thursday 2/5/15
1) Work up to Max Front Squat for the day.
2) 3 Rounds for Time (10 min cap)

10 Deadlift 275, 185
50 Double Unders
Friday 2/6/15 -dont post wod

30 Rounds for Time (25 min cap)
5 Burpees
1 Muscle Up
Saturday 2/7/15
21-18-15-12-9
Power Snatch 95, 65
Toes to Bar
Monday 2/9/2015
Bonus WOD: complete the retest of your personal development goal by this Wednesday
No morning classes Monday. Keep posted on Noon/evening schedule.
Tabata at home
20 seconds max effort work. 10 seconds rest
1. sit ups
2. push ups
3. handstand hold
4. air squats
alternate to the next movement after each rest period. combine the tabata sets to a total of 32
rounds of 20 on 10 off.
Tuesday 2/10/15
Paleo Challenge Re-Test
500m Row for Time
10-9-8-7-6-5-4-3-2-1
Power Clean @ half bodyweight
Burpee
Wednesday 2/11/15
10 EMOM Front Squat (from floor) 2 reps at 75% 1RM clean

15 Thruster 95, 65
15 Toes to Bar
Thursday 2/12/15
8 Rounds for Time
8 Bodyweight Deadlift
10 Box Jumps 24, 20
6 Shuttle Sprints
Friday 2/13/15
1) Behind Head Push Press 3-3-3-3-3
2) Weighted Pull Up 3-3-3-3-3
3) 3 Rounds NFT
10 Ring Dip
10 Pendlay Row
Saturday 2/14/15
Valentines Day Partner WOD
5 Rounds for Time
30 Partner Wall Balls
20 Synchronized Burpees
Monday 2/16/15
For Time
10-9-8-7-6-5-4-3-2-1
Power Clean @ 75% of Bodyweight
Pull Ups
Tuesday 2/17/15
“Power Clean Party”
EMOM complete 1 power clean

Men — Start at 135 pounds and increase by 10 pounds per minute until you hit 225. Once you hit
225 pounds increase by 5 pounds per minute until you fail a rep.
Women — Start at 65 pounds and increase by 10 pounds per minute until you hit 155. Once you
hit 155 pounds increase by 5 pounds per minute until you fail a rep.
Men — if your 1RM is less than 225 pounds then start at 135 pounds and increase by 5 pounds per
minute until you miss a rep.
Women — if your 1RM is less than 155 then start at 65 pounds and increase by 5 pounds per
minute until you miss a rep.
Post final successful lift and current 1RM to comments.
Wednesday 2/18/15
Back Squat
3 x 10 @70%
5 Rounds For Time

30 Double Under
15 Kettelbell Swing 53, 35
Thursday 2/19/15
EMOM 7
Push Jerk x3 @75%
5 Rounds
1 Minute max effort at each station
Calories on Rower
Burpee Box Jumps 24, 20
Rope Climb
Friday 2/20/15
10 Minutes to work up to max thruster from the ground
“Fran”
21-15-9
Thruster 95, 65
Pull Up
Saturday 2/21/15
For Time
3-6-9-12-15-18-21
Deadlift 185, 128
Push Up
Weighted Sit Up 50, 35 (no anchor)
Monday 2/23/15
1) Back Squat 3×10 @ 73%
2) AMRAP 8
Tuesday 2/24/15
AMRAP 20
Men 105 Women 73
20 Power Clean
20 Burpees
20 Pull Ups
20 Push Press
20 Toes to Bar
Wednesday 2/25/15
EMOM 5
1 Power Snatch + 2 Hang Snatch
EMOM 5
Reset barbell
EMOM 5
1 Power Clean + 2 Hang Clean
EMOM 5
1 Power Clean + 1 Hang Clean
*Lifts should be at a weight that allows reps to be completed without getting off the bar. It should
be heavy but not break form. Can increase weight as needed
Thursday 2/26/15
Goat Day
AMRAP 20
Odd Minutes Goat 1
Even Minutes Goat 2
Friday 2/27/15
Open Wod 15.1
AMRAP 9
15 Toes to Bar
10 Deadlift 115, 75
5 Snatch 115, 75
15.1a
AMRAP 6
1 Rep Max Clean and Jerk
Saturday 2/28/15
7 Rounds for Time
6 Front Squats 135, 95
7 Jerks 135, 95
Monday 3/2/15
1) Back Squat 3×8 @ 78%
2) For Time
21-15-9
Burpee Box Jump Overs 24, 20
Kettlebell Swings 70, 53
*must just completely over the box without any part of the body touching or resting on it or the
rep is invalid. If the box is touched on a rep you may repeat the jump without redoing the burpee.
Tueday 3/3/15
In 14 Minutes
60 Double Under
40 Pull Ups
30 Shoulder to Overhead 135, 95
20 Power Clean 135, 95
Max Muscle Ups with remaining time
Wednesday 3/4/15
EMOM 12 increasing weight
Row 2k
Thursday 3/5/15
Goat Day
Friday 3/6/15
Open Wod 15.2
Saturday 3/7/15
5 Rounds for Time
20 Box Jump 24, 20
Monday 3/9/15
1) Deadlift 3-3-2-2-1
2) AMRAP 7
Lateral Bar Burpees
Tuesday 3/10/15
For Time
21-15-9
Thruster 95, 65
Box Jumps 30, 24
Rest 4 Minutes
AMRAP 5
5 Power Snatch 95, 65
2 Rope Climb
Wednesday 3/11/15
1) Build to max in 15 minutes
Power Clean + Push Press + Hang Clean + Jerk
2) For Time (Cap 10 Minutes)

Row 1,000m
then 2 rounds
20 Toes to Bar
then
100 Double Unders
Thursday 3/12/15
Goat Day
EMOM 20
Friday 3/13/15
Open WOD 15.3
AMRAP 14
7 Muscle Ups
100 Double Unders
Saturday 3/14/15
Partner WOD
For Time
50-40-30-20-10
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups
Monday 3/16/15
Push Jerk 2-2-2-2-2
Increasing reps for 10 Minutes

1 Strict Pull Up
Tuesday 3/17/15
EMOM 10
2 Hang Clean & 1 Jerk
AMRAP 4 Rest 2 Minutes AMRAP 4

7 Burpee to Plate
7 Thruster
Wednesday 3/18/15
Bench Press 5×3 @ 80%
Row Intervals For Calories

4 Minutes
rest 4 minutes
3 Minutes
rest 3 minutes
2 Minutes
rest 2 minutes
1 Minute
Thursday 3/19/15
“Goat Day”
Friday 3/20/15
Open WOD 15.4
Rx
AMRAP 8
3 HSPU
3 Cleans 185/125
6 HSPU
3 Cleans
9 HSPU
3 Cleans
12 HSPU
6 Cleans
15 HSPU
6 Cleans
18 HSPU
6 Cleans
Etc
Saturday 3/21/15
AMRAP 15
5 Front Squat 135, 95
7 Toes to Bar
9 Deadlift 135, 95
Monday 3/23/15
Build to max in 12 minutes
Left Lunge + Right Lunge + Jerk
For Time:
each minute complete 30 mountain climbers
Tuesday 3/24/15
AMRAP 5
Start at 1 each add 1 to each round until time runs out
Thruster 95,65
Bar Facing Burpee
Wednesday 3/25/15
For Time
25 Calorie Row
50 Pull Ups
25 Power clean 95, 65
50 Push Ups
25 Overhead Squats
50 Sit Ups
50 Air Squats
Thursday 3/26/15
1) 5 Minutes On the Minute.
1 Power Snatch + 2 Snatch Balance + 1 Hang Snatch
~weight should be LOW. high focus on speed, turnover & bottom position
2) 5 Sets @ 70% 1RM Snatch

3) 1-1-1-1-1
Power Snatch
Friday 3/27/15
“Goat Day” Or 15.5
Saturday 3/28/15
Regular Class 8:30
15.5 Cookout starts at 10am
3 Rounds for Time
25 Toes to Bar
100 Double Unders
Monday 3/30/15 ——Deload Week

Moderate pace.
10-9-8-7-6-5-4-3-2-1
Power Clean 115, 80
Push Jerk 115, 80
Box Jump 24, 20
Tuesday 3/31/15
Clean Grip Deadlift 5×2 @ 60% 3×2 @ 65%

~10 hollow rocks between sets
2 Mile Run
Wednesday 4/1/15
1) Hang Clean & Jerk 5×2 @ 65% 3×1 @ 70%
2) Front Squat 5×2 @ 70%
~10 glute bridges & 10 V ups between sets
3) Row 5 Minutes. Maintain 2k pace, sprint last 15 seconds of each minute.
Thursday 4/2/15
EMOM 20
1 Power Snatch ~50% 1RM
2 Overhead Squat
Friday 4/3/15
Push Press 5×5 @ 60%
AMRAP 6
10 Wall Balls
20 Double Unders
Saturday 4/4/15
Teams of 2
9 Burpees
27 Cleans
15 Burpees
21 Cleans
21 Burpees
15 Cleans
27 Burpees
9 Cleans
* burpees will be done at the same time with partners staying in sync on the up and down motion.
* cleans will be full and switch every 3 reps.
Men: 135 Women: 95
Monday 4/6/15
1) Every 90 seconds x 7 sets
2 Power Cleans + 2 Push Press + 1 Push Jerk
~climb in weight as form allows
2) AMRAP 6
8 Thrusters 95, 65
2 Rope Climbs
rest 1 minute
3) AMRAP 6
7 Toes To Bar
Tuesday 4/7/15
Single Leg Deadlift
5×3 each leg
Back Squat 5×3 @ 80% 2×1 @ 85% 2×1 @ 88% 2×1 @ 90%
*Preform 3 explosive seated box jumps between each set
Wednesday 4/8/15
1) L Sit Practice 10 x 10 on x 20 off
2) 5 Rounds
400m Run
Max Muscle Ups/Chest to Bar Pull Ups/Strict Pull Ups
Thursday 4/9/15
3 Rounds for Time
12 Front Squat
12 Lateral Bar Burpee
Men: 185 Women: 130
Friday 4/10/15
AMRAP 10
30 Double Unders
5 Deadlift 250, 175
15 Push Ups
Alternating Sets
5×8 Strict Chin Up *add weight if needed
5×6 DB/KB Row each side
Saturday 4/11/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run
Monday 4/13/15
1) Press
Find 1RM
2) For Time
10-9-8-7-6-5-4-3-2-1
KBS (70, 53)
Burpee Box Jump Over (24, 20)
Tuesday 4/14/15
1)Every 2 Minutes for 20 Minutes
Clean x2
*build in load as sets progress
Wednesday 4/15/15
1) Push Jerk
10 minutes to find 1Rm, 2×2 @ 85%
2) 3 Sets
4 Minutes to complete. Rest with any remaining time.
For Time
500m Row
10 Thrusters 115, 85
Thursday 4/16/15
For Time
15-12-9
Deadlift 315, 225
Strict Handstand Push Ups
Friday 4/17/15
4 Rounds for Time
400m Run
15 Burpees
15 Pull Ups
Saturday 4/18/15
2 Rounds for Time
1 Mile Run
Monday 4/20/15
Patriots Day
“Hammer”
5 Rounds for Time
rest 90 seconds between rounds
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups
Men: 135 Women: 95
Tuesday 4/21/15
EMOM 10
3 Hang Power Snatch
At 10 minutes start
“Annie”
50-40-30-20-10
Double Unders
Sit Ups
Score is total weight moved and time on Annie
Wednesday 4/22/15 starting cycle work

Deadlift
5×3 @ 75%
3×1 @ 80%
2×1 @ 85%
Alternating sets – not for time

4×8 Ring Push Ups
4×8 Wide Grip Strict Pull Up
Thursday 4/23/15 starting cycle work

Back Squat & Strict Press
Use 90% of 1rm for all percentages
5@65%
5@75%
5+@85%
5p@65%
5p@65%
Friday 4/24/15
3 Rounds for Time
400m Run
7 Muscle Up
Saturday 4/25/15
4 Rounds
12 Dumbbell Thruster, 6 reps each side (50, 35)
400m Run
20 Burpees
Monday 4/27/15
“Fight Gone Bad”
3 Rounds
1 Minute each station
Wall Balls 20, 14
Sumo Deadlift High Pull 75, 55
Box Jumps 20 inch
Push Press 75, 55
Row
Tuesday 4/28/15
Back Squat(use 90% 1RM)
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
3×8 DB Row
3×20 weighted situps
Wednesday 4/29/15
AMRAP 5
100m Run
10 Toes to Bar
Rest 3 Minutes
AMRAP 5
5 Push Press (155, 105)
7 Chest To Bar Pull Ups
Rest 3 Minutes
AMRAP 5
6 Hang Power Clean (155,105)
Thursday 4/30/15
1) Strict Press
week 2. Use 90% of 1RM
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
2) 7 sets
1 Power Clean
1 Push Press
1 Clean
1 Split Jerk
1 Front Squat
Friday 5/1/15
8 Rounds for Time
25 Double Unders
200m Run
10 Pull Ups
Saturday 5/2/15
AMRAP 15
5 Ground to Overhead (185, 130)
10 Push Ups
3 Rope Climbs
Monday 5/4/15
3 Rounds for Time
800m Run
30 Burpees
Tuesday 5/5/15
Back Squat week 3. use 90% 1rm.
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
3 x 10 Wide Grip Pull Ups

3 x 25 Weighted Situps
Wednesday 5/6/15
Push Jerk 3-3-2-2
3 Rounds for Time

200m Run with 45/35 plate in front hold
10 Alternating DB Power Snatch 50, 35
12 Toes to Bar
10 Alternating DB Power Snatch 50, 35
Thursday 5/7/15
Overhead Squat 2 Rep Max
12 Minute Up Ladder.
1 Hang Snatch 115, 80
1 Muscle Up
Friday 5/8/15
Deadlift
5×2 80%
3×1 85%
2×1 90%
1×1 95%
Strict Press week 3 cycle

5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Saturday 5/9/15
AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Push Ups
Men 95 Women 65
Monday 5/11/15
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Ups
Tuesday 5/12/15
1 Mile Run
15 Power Clean & Jerks (185, 130)
1 Mile Run
Wednesday 5/13/15
Back Squat & Strict Press Week 4
Thursday 5/14/15
Bench Press
5×3 @ 85%
2 Rounds AMRAP 4; rest 5 minutes between rounds

3 Pull Up
1 Bar Muscle Up
Friday 5/15/15
Deadlift 3×1 @ 80% 2×1 @ 85%
For Time. Cap 10 minutes

30-20-10
Wall Balls (20, 14)
Box Jump (24, 20)
V Sit Ups
Saturday 5/16/15
21-15-9
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup
Monday 5/18/15
5 Rounds
2:30 Minute rounds. Rest equal time between rounds
200m Run
12 Box Jumps 24, 20 (non games standard)
Max Kettlebell Swings with remaining time 53, 35
Tuesday 5/19/15
1) Back Squat week 5
base off 100% of 1RM
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
2) 2 x 1000 Row
Wednesday 5/20/15
Snatch
3×2 @ 80
2×1 @ 85
3×1 increasing
Strict Press week 5

5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
Thursday 5/21/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run
Friday 5/22/15
AMRAP 5
10 Pull Ups
Rest 10 Minutes
AMRAP 5
10 Push Ups
Saturday 5/23/15
Teams of 2.
2k Buy In
~then
100 Deadlifts 185, 130
50 Toes to Bar
Monday 5/25/15
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Tuesday 5/26/15
Push Jerk
2×5 @ 70%
2×2 @ 80%
2×1 @ 85%
2×1 @ 90%
Row 2k 80%
Wednesday 5/27/15
12 Minutes to build up to max hang clean
Back Squat week 6

3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
Thursday 5/28/15
3 Rounds
AMRAP 5. rest 4 minutes between rounds.
12 Burpee Box Jump Over 24, 20
9 Push Press 95, 65
Friday 5/29/15
Strict Press. week 6
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
AMRAP 15
30 Power Snatch
200m Run
30 Power Clean
200m Run
200m Run
30 Front Squats
200m Run
Men: 105 Women: 73
Saturday 5/30/15
AMRAP 20
Relay with a partner. Complete full round then switch with partner
100m Run
15 Sit Ups
7 Pullups
Monday 6/1/15
Push Jerk 2RM
AMRAP 12
7 Toes to Bar
12 DB Hang Power Clean and Jerk 50, 35
20 Double Unders
Tuesday 6/2/15
Back Squat. week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 @ 75%
3 @ 75%
Alternate Sets
4×5 Strict Chest to Bar Pull Ups
4×8 DB/KB Rows
Wednesday 6/3/15
AMRAP 10
3 Rope Climbs
Thursday 6/4/15
For Time
1,000m Row
800m Run
100 Push Up
100 Sit Up
Friday 6/5/15
Strict Press. week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Saturday 6/6/15
4 Rounds 2:30 on 2:30 rest
400m Run
Rounds 1 & 3 Max Wall Balls with remaining time 20, 14
Rounds 2 & 4 Max DB Ground to Overhead 50, 35
Moday 6/8/15
<span style=”font-style: normal;”>3 Rounds for Time</span>
400m Run
20 Pull Up
Tuesday 6/9/15
Back Squat & Strict Press. week 8
5 @ 40%
5 @ 50%
5 @ 60%
Weighted Plank 8 x 30 seconds
Wednesday 6/10/15
15 Minute Up Ladder
1 Deadlift 315
1 Muscle Up
1 Hand Stand Push Up
Thursday 6/11/15
4 Rounds
For Time
20 Calorie Row
15 Burpees
*3 Minute Cap. Rest 3 minutes between rounds
Friday 6/12/15
1) 12 Minutes to build to max of the complex:
9 Deadlifts
6 Hang Power Cleans
3 Jerks
2) Front Squat
3-3-2-2-1
Saturday 6/13/15
For Time
40 Sit Ups
1 Mile Run
Rest 1 minute
40 Sit Ups
800m Run
Rest 2 minute
40 Sit Ups
400m Run
Rest 1 minute
40 Sit Ups
200m Run
Monday 6/22/15
“Helen”
3 Rounds for Time
400m Run
12 Pull Ups
Tuesday 6/23/15
1) 10 minutes to build to max high hang clean
2) For Time
9-6-3
Front Squat 225, 155
Bar Muscle Ups
Wednesday 6/24/15
For Time
60-45-30-15
Double Unders
20-15-10-5
Overhead Squats 95, 65
Thursday 6/25/15
****After each set of 5 bench press preform:

1 Legless Rope Climb (advanced-start seated and do not use feet up or down with no jumping off
the rope)
100m Farmer Carry (advanced-use barbells and load to heaviest weight manageable)
Friday 6/26/15
Jerk 2-2-2-1-1
For Time
30 Calorie Row
Saturday 6/27/15
AMRAP 20
with a partner
100m Sprint
10 Jumping Air Squats
switch after round complete
Monday 6/29/15
For Time
800m – 400m -200m Runs to start each round
21-15-9
Deadlifts (250, 175)
Box Jumps (24, 20)
Tuesday 6/30/15
12 minutes to build to a max of the complex
Power Clean + Hang Clean + Jerk + Front Squat
Back Squat
3×2 @ 85% 5×1 @ 90%
Wednesday 7/1/15
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile
Thursday 7/2/15
Push Jerk 3-3-2-2-2
AMRAP 6
15 Abmat Sit Ups
Friday 7/3/15
“Omar”
For Time
10 Thruster 95, 65
20 Thruster
30 Thruster
Saturday 7/4/15
No Classes gym closed
Monday 7/6/15
3 Rounds For Time
800m Run with medball
40 Wall ball shots 20, 14
20 Toes To Bar
Tuesday 7/7/15
1) Back Squat -new cycle
(max out if don’t have a max)
**use 90% of your 1RM for all percentages
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
2) Row 2k @ recovery pace
3) Mobility & Activation Maintenance

~Athlete specific
Wednesday 7/8/15
1) Max Snatch
2) Max Clean and Jerk
Thursday 7/9/15
5 Rounds for Time
50 Double Unders
Friday 7/10/15
2k Row
50 Alternating step ups with 45/35# plate
1 Mile Run
Saturday 7/11/15
3 Rounds. 5 minutes each round. rest 1 minute between rounds
3 Touch Sprints
12 DB Power Clean and Jerks
Monday 7/13/15
1) Power Clean + Push Jerk
5×1 @ 70%
2×1 @ 75%
2×1 @ 80%
2) AMRAP 10
7 Burpees
9 Pull Ups
Tuesday 7/14/15
Back Squat. week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
5 Rounds
200m Row
rest 30 seconds
200m Run
rest 30 seconds
max effort each set
Wednesday 7/15/15
For Time
50 Pull Up
50 Push Up
50 Sit Up
50 Squat
1 Mile Run
50 Squat
50 Sit Up
50 Push Up
50 Pull Up
Thursday 7/16/15
1) 10 Minutes to build to a heavy single:
Snatch Pull + Hang Below Knee Power Snatch
2) Hang Below Knee Power Snatch

4×1 @ 80% of max on day
3) Front Squat + Split Jerk

10×1 @ 80% of max jerk
Friday 7/17/15
3 Rounds for Time
100 Double Unders
20 Deadlifts at bodyweight
Saturday 7/18/15
No Class – Mt. Monadnock Hike
Monday 7/20/15
For Time
Row 2k
50 Wall Balls
40 Pull Ups
30 Burpees
Tuesday 7/21/15
2 Rounds for Time
15 Power Cleans – 60% of 1RM clean & Jerk
15 Should to Overhead
15 Front Squats
15 Deadlifts
Wednesday 7/22/15
Kang Squat 3×5 light weight
Back Squat. week 3

5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Thursday 7/23/15
4 Rounds Not for Time
Hold top of Pull Up – 10 seconds
Pull Ups – max reps
Hold top of Ring Dip – 20 seconds
Ring Dips – max reps
Handstand Hold – 30 seconds
Handstand Push Ups – max reps
*Rest as needed between sets and reps
Friday 7/24/15
Snatch
1×3@60%, 1×2@65%, 1×1@70, 75, 80, 83, 85, 88, 2×1@75%
Clean
1×3@60%, 1×2@65%, 1×1@70, 75, 80, 83, 85, 88, 2×1@75%
Saturday 7/25/15
For Time
1,000m Row
30 Alternating Reverse Front Rack Lunges
15 Power Clean + 2 Push Press
800m Run
Men: 115 Women: 80
Monday 7/27/15
“Falkel”
AMRAP 25
8 Box Jumps 3,0, 24
1 Rope Climb
Tuesday 7/28/15
Sprints
2x400m
1x200m
2x4oom
rest 2 minutes between all sets
Wednesday 7/29/15
For Time
1 Mile Run
1 Mile Run
Thursday 7/30/15
For Time
21-15-9
Kettlebell Swing 70, 53
Toes to Bar
Friday 7/31/15
1) Build to Max in 12 minutes
Clean + Hang Clean + Jerk
2) Clean & Jerk 3×1 @ 85% 3×1 @ 95% *base % off part 1 max
3) Front Squat 2×2 @ 85% 3×1 @ 90% 2×1 @ 95%
Saturday 8/1/15
For Time
10 Calorie Row
20 Burpees
10 Calorie Row
15 Burpees
10 Calorie Row
10 Burpees
Rest 7 Minutes
3 Rounds For Time

400m Run
20 Pull Ups
Monday 8/3/15
For Time
100 Double Unders
then
5 Rounds
3 Rope Climbs
then
100 Double Unders
Tuesday 8/4/15
1) Work to heavy set of
Power Clean + Push Jerk
2) 2×2 @ 80, 3×1 @ 85
3) AMRAP 7
3 Hang Power Clean & Jerk
6 Front Squats
Men: 115 Women: 80
Wednesday 8/5/15
1 Mile Run
AMRAP 10
15 Sit Ups
10 Push Ups
5 Pull Ups
1 Mile Run
Thursday 8/6/15
30 Muscle Ups for Time
Friday 8/7/15
Power Snatch + Hang Snatch
2) Hang Snatch 4@80% of part 1
3) Back Squat. base off 100% of 1RM

5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
Saturday 8/8/15
5 Rounds for Time
200m Run
5 Power Clean & Jerk 205, 143
Rest 90 Seconds between rounds
Monday 8/10/15
6 Rounds For Time
25 Double Unders
15 Kettelbell Swing 53, 35
10 Toes to Bar
Tuesday 8/11/15
1) Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
3 pause @ 70%
3 pause @ 70%
2) Row 2,000m
Wednesday 8/12/15
For Time
800m Run
25 Box Jump Overs
25 Ground to Overhead
Thursday 8/13/15
Clean and Jerk
2×2@ 75%, 2×1@80%, 2×1@85%, 5×1@90%
Front Squat
3×2 @ 85%
Friday 8/14/15
Snatch Balance
1-1-1-1-1-1
3 Rounds for Time

200m Run
Saturday 8/15/15
Monday 8/17/15
5 Rounds, rest 2 minutes between rounds
25 Burpees
400m Run
Tuesday 8/18/15
1) Kang Squat
3×5 light/moderate weight
2) Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
3) 30 Strict Toes to Bar

Wednesday 8/19/15
1) Work up to max in 12 minutes of
Power Clean + Hang Clean + Jerk
2) Hang Clean & Jerk

3×2 @ 85% of part 1
3) AMRAP 8
2 Muscle Ups
20 Double Unders
Thursday 8/20/15
7 Rounds for Time
7 Strict Pull Ups
14 Weighted Sit Ups 50, 35
Friday 8/21/15
1) Build to max in 12 minutes of:
2) Hang Snatch
3×2 @ 85% of part 1
3) Push Press
1-1-1-1
Saturday 8/22/15
AMRAP 5
4 Power Snatches
8 Overhead Squats
Rest 3
400m Run
rest 1
400m Run
Rest 3
AMRAP 5
4 Power Cleans
8 Front Squats
Men 135 Women 95

Monday 8/24/15
3 Rounds for Time
400m Run
10 Squat Clean Thruster 95, 65
15 Pull Ups
Tuesday 8/25/15
Jerk 3×1 @ 80% 3×1 @ 85% 2×1 @ 90%
For Time
1,000m Row
30 Toes to Bar
Wednesday 8/26/15
EMOM 30
Alternate each minute
3 Cleans @ 65% of max clean
4-6 Ring Dips
5-7 Strict Pull Ups
Thursday 8/27/15
5 Rounds for Time
12 Deadlift 135, 95
6 Push Press
200m Run
Friday 8/28/15
Snatch
3×2 @ 80% 2×1 @ 85% 2×1 @ 88% 2×1@90
Front Squat
4×2 @ 90%
Saturday 8/29/15
With a partner alternate 10 rounds. cap 20 min
21 Calorie Row
9 Hang Power Cleans 135, 95
with a partner complete full round and then switch. Continue until reaching 10 rounds
Monday 8/31/15
3 Rounds for Time
400m Run
25 Chest To Bar Pull Ups
Tuesday 9/1/15
1 Mile Run For Time
Push Press
2-2-2-1-1-1
Wednesday 9/2/15
Clean and Jerk
build to 1 Rep Max. Continue to build clean max once Jerk fails.
Thursday 9/3/15
7 Rounds for Time
25 Double Unders
10 Push Ups
Friday 9/4/15
Back Squat Max
Saturday 9/5/15
3 Rounds For Time
520m Run
25 Kettlebell Swings 53, 35ss
15 Toes to Bar
Monday 9/7/15 Labor Day

“Daniel”
50 Pull Ups
400m Run
21 Thrusters 95, 65
800m Run
21 Thrusters 95, 65
400m Run
50 Pull Ups
Tuesday 9/8/15
OTM 10
3 Strict Ring Dips
4 Chin Up
AMRAP 8
5 Burpee Box Jump Overs
25 Double Unders
Wednesday 9/9/15
Max Snatch
Thursday 9/10/15
200m Run at start of each round
21-15-9
Power Clean 95, 65
Toes to Bar
Friday 9/11/15
“9/11 Tribute WOD”
2001 Meter Row or Run
11 Thrusters (125/85)
11 Burpee Chest To Bar Pullups
11 HSPU
11 KB Swings (2pood/1.5pood)
11 T2B
11 Dead Lifts (170/120)
11 Push Jerks (110/75)
2001 Meter Run or Row
Saturday 9/12/15
In House Throwdown
wod 1
21-15-9 cap 8 min
Row cals
Burpees over rower
wod 2
30 wall balls
20 box jump overs w/ball
3 down back walk lung with ball
20 box jump overs w/ball
30 wall balls
wod 3
complex of 2 deadlift + 2 power clean + 2 jerks
final
50 double under buy in
5-4-3-2-1
OHS 145, 100
Rope Climb
Monday 9/14/15
Build to heavy set Pause at knee Power Clean + Jerk
Front Squat
1×5 @ 80%
3×2 @ 85%
2×1 @ 90%
Tuesday 9/15/15
AMRAP 5
5 Strict Pull Up
10 Push Up
Rest 1 Minute
AMRAP 6
10 Sit Up
Rest 1 Minute
AMRAP 7
100m Run
Wednesday 9/16/15
Deadlift
5×2 incresing
AMRAP 10
6 Front Rack Lunge (115, 80)
Thursday 9/17/15
1) Build to heavy set for say of
Pause at Knee Power Snatch
2) 3x400m Run Rest 3 minutes between efforts
Friday 9/18/15
15 Minute Up Ladder
1 Muscle Up or 3 Chest to Bar Pull Ups
Saturday 9/19/15
Teams of 3
AMRAP 20
4 lengths of gym Farmer Carry AHAP
Max Calories on rower
Max Burpees
teammates switch each time farmer carry is complete. score is total calories and burpees
combined for team.
Monday 9/21/15
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run
Tuesday 9/22/15
Back Squat
6×3 @ 85%
*Between each squat set:

5 explosive seated box jumps (with step down).
30 Sit Ups
Wednesday 9/23/15
“Fight Gone Bad”
3 Rounds
1 Minute each station
Wall Balls 20, 14
Sumo Deadlift High Pull 75, 55
Box Jumps 20 inch
Push Press 75, 55
Row
Thursday 9/24/15
7 sets at 70%-75% of 1RM clean & jerk
Power Clean + Hang Clean + Push Jerk + Split Jerk
4 Rounds Not for Time

10 Ring Dips
Friday 9/25/15
21-15-9
Front Squats 155, 105
Weighted Sit Ups (no anchor) 50, 35
Saturday 9/26/15
For time
Row 1,000m
rest 3 minutes
For Time
100 Burpees
rest 3 minutes
For Time
Run 1 mile
Monday 9/28/15
Deadlift 5-5-3-3-3
*no touch and go
3 rounds not for time. Max reps

One Arm DB Rows AHAP
Tuesday 9/29/15
Press 2-2-2-1-1
AMRAP 10
20 Double Unders
Wednesday 9/30/15
For Time
30 Burpees
40 Dumbell Power Snatches (50, 35)
Thursday 10/1/15
For Time
Run 5k
Friday 10/2/15
7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows
Power Snatch + Hang Snatch + Overhead Squat
Back Squat
1×3 @ 85% 2×3 @ 88%
Saturday 10/3/15
For Time
400m Run
15 Clean & Jerks 135, 95
3 Rope Climbs
400m Run
12 Clean & Jerks
2 Rope Climbs
400m Run
9 Clean & Jerks
1 Rope Climb
Monday 10/5/15
AMRAP 20
2oom Run
15 Push Ups
Tuesday 10/6/15
AMRAP 7 Minutes
3 Strict Pull Up
6 Power Clean
9 Deadlift
Men: 185 Women: 125
Wednesday 10/7/15
6 Sets
4 Reps Alternating Legs Back Rack Lunge + 2 Back Squats
Between Sets:
5 Seated Box Jumps
30 Partner Assisted Leg Raise/Throw
Thursday 10/8/15
4 Rounds for Time
400m Run
30 Double Unders
Friday 10/9/15
7 Sets; Every 2 minutes complete one set of complex; increase weight as form allows
Power Snatch + Hang Snatch + Overhead Squat
Back Squat
3×2 @ 90%, 1×8@75%
Saturday 10/10/15
Partner WOD
AMRAP 20
One partner works while other runs 400m. Switch places
Monday 10/12/15
For Time
1,000m Row
800m Run
50 Pull Ups
Tuesday 10/13/15
Power Clean & Push Jerk
3×2@ 80%
2×1@83, 2×1@85, 2×1@87
2) Front Squat
3×1 @ 90%, 2×1@95%, 1×6@80%
Wednesday 10/14/15
AMRAP 10
2 Rope Climbs
rest 5 minutes
40 Toes to Bar for time
Thursday 10/15/15
Bench Press
3-3-3-2-2
3 Rounds for Time

400m Run
20 Burpees
Friday 10/16/15
EMOM 10
2 Hang Snatch
5 minute reset
EMOM 10
Increase as form allows
Saturday 10/17/15
Barbells for Boobs
Helen meets Grace
3 Rounds for Time
400m Run
12 Pull Ups
then
30 Clean and Jerks 135, 95
Monday 10/19/15
1) Push Jerk + Split Jerk
2 sets @ 75% 2 sets @ 80% 3 sets @ 85%
2) For Time
21-15-9
Calorie Row
Burpees
Tuesday 10/20/15
“Nutts”
For Time
25 Box Jumps 30, 24
50 Pull Ups
200 Double Unders
400m Run with plate 45, 35
Wednesday 10/21/15
6 Sets
4 Reps Alternating Legs Back Rack Lunge + 2 Pause Back Squats
Between Sets:
5 Seated Box Jumps
30 Partner Assisted Leg Raise/Throw
Thursday 10/22/15
3 Rounds for Time
400m Run
10 Muscle Ups
Friday 10/23/15
Build to Max of:
Overhead Squat
2-2-2-2
Saturday 10/24/15
“Bring A Friend Day”
Team Wod
AMRAP 20
9 Ball Slams 20, 14
12 Box Jumps 24, 20
15 Sit Ups
200m Run
Monday 10/26/15
Clean Pull + Power Clean + Hang Clean
3 sets @ 70%
3 sets @ 75%
2 sets @ 80%
Back Squat
3×8 @ 70%
15 Strict Toes to Bar after each set
Tuesday 10/27/15
10 Rounds
Wednesday 10/28/15
For Time
100 Double Unders
21 DB T Pushups
75 Double Unders
15 DB T Pushups
50 Double Unders
9 DB T Pushups
Thursday 10/29/15
4 Rounds for Time
Friday 10/30/15
AMRAP 15 Minutes
200m Run
5 Knees to Elbow
Saturday 10/31/15
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
400m Run
31 Back Squats
31 Pull Ups
31 Burpees
Men: 135 Women: 95
Monday 11/2/15
One Continuous Clock
~then~
10 Burpee
~Recover 3 minutes
Tuesday 11/3/15
Snatch
3×1 @ 75%, 80
2×1 @ 84, 88, 90
Back Squat
5×2 @ 88%
Wednesday 11/4/15
AMRAP 20
5 Strict Press
4 Strict Pull Up
200m Run
Thursday 11/5/15
Split Jerk
3×2 @ 80%
3×1 @ 85%
2×1 @ 90%
For Time
60 Calorie Row
50 Wall Balls
40 Toes to Bar
Friday 11/6/15
Weighted Pull Up 5-5-5-5-5
alternate between sets
Saturday 11/7/15
Partner WOD
1 Mile Run with Med Ball 20, 14
100 Dumbbell GTO
800m with bumper plate 45, 35
100 Weighted Sit Ups
Monday 11/9/15
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Tuesday 11/10/15
EMOM 10
Power Clean + Hang Clean + Jerk
Wednesday 11/11/15
Veterans Day
“Ouellette”
6 Rounds for Time
10 Reps Front Rack Lunge alternating sides (135, 95)
Thursday 11/12/15
Push Press
3-3-2-2-2
3 Rounds NFT
25 Shoulder touches in handstand facing wall
5 Turkish get ups on each arm
Friday 11/13/15
50 Double Unders before each set
21-18-15-12-9 Toes to Bar
Saturday 11/14/15
For Time
21 Thrusters
520m Run
21 Pull Up
21 Overhead Squats
21 Pull Up
520m Run
21 Thrusters
Men: 95 Women: 65
Monday 11/16/15
1) Build to Max Front Squat
2) 3 Rounds, Rest 3 minutes between rounds

90 Seconds Max Distance Row
60 Seconds Max Burpees
30 Seconds Max Kettlebell Swings 53, 35
Tuesday 11/17/15
3 Rounds for Time
400m Run
12 Hang Power Snatch 75, 53
Wednesday 11/18/15
1) EMOM 10
Power Snatch + Snatch
2) Build to Max Back Squat
Thursday 11/19/15
10-9-8-7-6-5-4-3-2-1
Hand Stand Push up
Deadlift (205, 125)
Toes to Bar
Friday 11/20/15
CrossFit Open Workout 11.4
AMRAP 10
60 Bar-facing burpees
30 Overhead squats (120lbs / 90lbs)
10 Muscle-ups
Saturday 11/21/15
CrossFit Partner Relay
4x400m
20 Clean and Jerk 135, 95
6x200m
8x100m
60 Burpees
Monday 11/23/15
Deadlift 3-3-3
For Time
21-15-9
Power Clean 135, 95
Pull Up
Tuesday 11/24/15
EMOM 20
Alternating
1) 2 Muscle Ups
2) 30 Seconds Max Double Unders
Wednesday 11/25/15
Clean and Jerk
4×1 @ 90%
2×2 @ 70%
Back Squat
3 x 5 @ 75%
Thursday 11/26/15
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 11/27/15
4 Rounds for Time
400m Run
30 Sit Ups
Saturday 11/28/1
AMRAP 20
400M Run
20 Burpees
12 Clean & Jerk (135, 95)
20 Alternating Box Jumps (24, 20)
Monday 11/30/15
1) Power Clean (TnG)
2-2-2
2) AMRAP 12
Power Clean + L&R Front Rack Lunge + Jerk + L&R Back Rack Lunge + Jerk (155,
105)
10 Toes to Bar
Tuesday 12/1/15
9-7-5
Muscle Ups
Wednesday 12/2/15
EMOM 21
1) In 30 Seconds: 30 Double Unders + max burpees in remaining time
2) In 30 Seconds: 10 Kettlebell Swings (53, 35) + max burpees in remaining time
3) In 30 Seconds: 10 Wall Balls (20, 14) + max burpees
**Score is the number of burpees completed. Rest the remaining 30 seconds of each minute.
Thursday 12/3/15
Row 2k for time
rest 10 minutes
Row 2k for time
Friday 12/4/15
1) 7 Minutes to establish 2RM Thruster
2) Front Squat
7×2 @ 85%
Saturday 12/5/15
3 Rounds for Time
400m Run
16 Kettlebell Power Snatch 70, 53
Monday 12/7/15
“Barbara”
5 Rounds for time. rest 3 minutes between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squat
Tuesday 12/8/15
Snatch
2×2 @ 80% 2×2 @ 85% 3×1 @ 90% 2×2 @ 70%
Front Squat
3×3 @ 85%
Wednesday 12/9/15
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile
Thursday 12/10/15
Goat Overhead Movement
3-3-3-3
2-3 Rounds not for Time

25 Shoulder Touches – Wall facing
5 Turkish Get Ups each arm
Friday 12/11/5
1) Back Squat
1×3 @ 80%
1×3 @ 85%
3×1 @ 90%
2×1 @ 93%
2)For Time
500m Row
300m Row
Saturday 12/12/15
21-15-9
Pullup
800M Run
9-15-21
Deadlift (135, 95)
Pullup
Monday 12/14/15
200m Run before each round
50-40-30-20-10
Double Unders
Push Ups
Tuesday 12/15/15
1) Clean
2×2 @ 75%
5X1 climbing
2) Back Squat
3×5 @ 85%
1×10 @ 65%
Wednesday 12/16/15
In 15 Minutes
100 Calorie Row
then with remaining time AMRAP of
2 Muscle Ups
10 Box Jumps 24, 20
Thursday 12/17/15
Push Jerk + Split Jerk
1-1-1-1-1-1-1
Alternating movements
Double Tabata
Shoulder Touches
V Situp
Friday 12/18/15
High Hang Snatch
5×1 Increasing
Hang Snatch
5×1 Increasing
Snatch
5×1 Increasing
Saturday 12/19/15
AMRAP 15 Minutes
10 Left arm 10 Right arm Dumbbell Power Clean
10 Left arm 10 Right arm Dumbbell Push Jerk
10 Overhead walking lunges *hold with both hands overhead
Men: 50 Women: 35
Monday 12/21/15
For Time
21-18-15-12-9
Wall Balls (20, 14)
Deadlifts (135, 95)
Pull Ups
Tuesday 12/22/15
3 Rounds for Time
400m Run
12 Burpees
21 Toes to Bar
Wednesday 12/23/15
Clean & Jerk
2-2-2-2-2
Back Squat
2×5 @ 80%
1×15 @ 55%
Thursday 12/24/15
Rolling open gym
1 Handstand Push Up
3 L Pull Ups
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
10 Burpees
11 V Sit Ups
12 oz Beer
Friday 12/25/15
No Classes
Saturday 12/26/15
No Classes
Monday 12/28/15
6 Rounds
AMRAP 2 Rest 1
6 Alternating front rack lunges 135, 95
8 Bar facing burpees
10 Sit ups
*start each round where ended the previous round.
Tuesday 12/29/15
Bench Press
3-3-3-3
EMOM 10
1-2 Muscle Ups
25 Double Unders
Wednesday 12/30/15
20 Rep Max Back Squat
For Time (12 minute cap)

21-15-9
Power Clean 155, 105
Handstand Push Ups
Thursday 12/31/15
EMOM 10
2 Power Snatches
For Time
Row 500m
30 Pull Ups
Friday 1/1/15
No Classes
Saturday 1/2/15
AMRAP 20
30 Double Unders
2 Rounds of Cindy
Monday 1/4/16
Jerk
2-2-2-2
Up ladder 12 minutes
2 Shoulder to Overhead (135, 95)
2 Toes to Bar
increase by 2 reps each round
Tuesday 1/5/16
30 Minutes
Row max calories 1 Minute
Rest 1 Minute
Max Wall Balls
Rest 1 Minute
Wednesday 1/6/16
EMOM 10
Snatch Pull + Power Snatch + Hang Snatch
EMOM 10
Clean Pull + Power Clean + Hang Clean
*focus should be on quality lifts not working till failure
Thursday 1/6/16
AMRAP 5
Burpees
AMRAP 4
16 Double Unders
AMRAP 1
Chest to Bar Pull Ups
Friday 1/7/16
1)20 Rep max back squat
2) 3 rounds not for time

15 L Sit Pass through
*Advanced: using kettlebells pass through to L sit with feet off the ground and pause.
*Scale to pass through with heels on the ground or low hang. Raise height to box if needed.
10 Hanging strict knees to chin
Saturday 1/8/16
3 Rounds. Rest 3 minutes between rounds
AMRAP 5
Run 200m
8 Hang Power Clean and Jerks (115, 80)
Monday 1/11/16
Paleo baseline
For Time (cap 5 minutes)
21-15-9
Burpees
Rest 15 minutes
Repeat WOD
Tuesday 1/12/16
Baseline 3/4
Split Jerk Max
Max Handstand Push ups
Wednesday 1/13/16
Deadlift
5-5-5-5
AMRAP 12
20 Sit Ups
10 Strict Pull Ups
20 Double Unders
Thursday 1/14/16
Start of Squat cycle**
1) Back Squat & Strict Press
Use 90% of 1rm for all percentages
5@65%
5@75%
5+@85%
5p@65%
5p@65%
2) Row 10 minutes. hard 30 seconds, easy 30 seconds
Friday 1/15/16
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
20 Muscle Up
Saturday 1/16/16
7 Rounds for Time
3 Rope Climbs
30 Double Unders
Monday 1/18/16
1) Push Jerk + Split Jerk
6 working sets increasing
2) 21-15-9
Push Jerk (135, 95)
Pull Up
Tuesday 1/19/16
1) 12 minutes build to max thruster from the ground
2) For Times
21-15-9
Lateral Burpee
Wednesday 1/20/16
3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
2) EMOM 10
pick a personal gymnastic weakness to work
Thursday 1/21/16
10 Rounds
1 Minute Row 200m
1 Minute 30 Double Unders
1 Minute 15 Push Ups
Friday 1/22/16
Hang Snatch
4×2 @ 80%
AMRAP 6
M: 115 W: 80
1 Power Snatch
1 Overhead Squat
1 Hang Snatch
1 Overhead Squat
1 Snatch
1 Overhead Squat
Complete as many unbroken sets in 7 minutes. Sets must be completely unbroken to count. If you
fail at any point restart at the power snatch.
Saturday 1/23/16
AMRAP 20
Run 200m
2 Wall Walks
7 Knees to Elbow
 
<pre><span style=”font-size: 10pt;”>Monday 1/25/16
“DT”
5 Rounds for Time
12 Deadlifts
6 Jerks
</span></pre>
<pre><span style=”font-size: 10pt;”>Tuesday 1/26/16
Back Squat week 3
5@75
3@85
1+@95
3 pause @ 75
3 pause @ 75
3-5 Rounds NFT

60 Double Unders
5 Turkish Get Ups</span></pre>
<pre><span style=”font-size: 10pt;”>Wednesday 1/27/16
For Time
30 Pull Ups
then
5 Rounds
15 KBS 70, 53
15 Push Ups
thens
5 Rounds
20 KB Front rack walking lunge
20 Sit Ups
then
30 Pull Ups</span></pre>
<pre><span style=”font-size: 10pt;”>Thursday 1/28/16
1) 7 Sets
Power Snatch + Hang Power Snatch
2) EMOM 10
Pick goat movement</span></pre>
<pre><span style=”font-size: 10pt;”>Friday 1/29/16</span>
<span style=”font-size: 10pt;”>Open WOD 13.4</span>
<span style=”font-size: 10pt;”>AMRAP 7</span>
<span style=”font-size: 10pt;”>increasing by 3 reps</span>
<span style=”font-size: 10pt;”>Clean and Jerk 135, 95</span>
<span style=”font-size: 10pt;”>Toes to Bar</span></pre>
<span style=”font-size: 10pt;”>Saturday 1/30/16</span>
<span style=”font-size: 10pt;”>AMRAP 20</span> <span style=”font-size:
10pt;”>teams of 2</span>
<span style=”font-size: 10pt;”>400m Run (together)</span>
<span style=”font-size: 10pt;”>30 Wall Balls</span>
<span style=”font-size: 10pt;”>30 Burpees</span>
<span style=”font-size: 10pt;”>split reps as needed</span>
Monday 2/1/16
1) Clean 3×2 @ 75% 4×1 increasing
3) complete not for time. partition as needed 60 Windshield Wipers 60 Superman
Tuesday 2/2/16
1 Mile Run
Rest 1 Minute
200m Run
Rest 3 Minutes
800m Run
Rest 1 Minute
200m Run
Rest 3 Minutes
400m Run
Rest 1 Minute
200m Run
Wednesday 2/3/16
“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Box Jump (24, 20)
Thruster (75, 45)
Thursday 2/4/16
4 Rounds NFT
5-7 Strict Handstand Push Ups
20-30 Double Unders
Friday 2/5/16
Overhead Squat 2-2-2-2-2
For Time
15-10-5 Hang Snatch
95, 65 25-15-10 Toes to Bar
Saturday 2/6/16
Partner WOD 135, 95
1,200m Row
60 Power Cleans
60 Strict Pull Ups
1,200m Row
Monday 2/8/16
Build to Max
Power Clean + Hang Clean + Jerk + Clean + Jerk
EMOM 10
8 Push Up
Tuesday 2/9/16
Push Jerk
2-2-2-2-2
EMOM 12
Goat 1 even minutes
Goat 2 odd Minutes
Wednesday 2/10/16
Paleo Baseline Re Test
Double Freddie
21-15-9
Burpees
Rest 15 minutes. Repeat 21-15-9
Thursday 2/11/16
Max Split Jerk
Max Handstand Push Ups
Friday 2/12/16
20 Rep Max Back Squat
Alternating sets
4×25 weighted sit ups
4×8 strict pull ups with pause
Saturday 2/13/16
For Time
50 Toes to Bar
30 Knees to Elbow
20 Thrusters 95, 65
Monday 2/15/16
Row
10x300m
Tuesday 2/16/16
AMRAP 12
10 Deadlift 135, 95
Wednesday 2/17/16
Up Ladder 15 Minutes
10 Double Unders
2 Toes to Bar
Thursday 2/18/16
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%d
5 pause @ 65%
2) Row
2 x 1,000 meters
Friday 2/19/16
Clean and Jerk
1-1-1-1-1-1
Saturday 2/20/16
4 Rounds
AMRAP 3 Rest 1
1 Muscle Up
5 Burpees
Monday 2/22/16
3 Rounds
AMRAP 3
20 Double Unders
8 Alternating Pistols
AMRAP 2
6 Toes to Bar
Tuesday 2/23/16
1) Back Squat
3 @ 70%
3 @ 80%
3 @ 90%
3 pause @ 70%
3 pause @ 70%
Wednesday 2/24/16
EMOM 9
2 Power Snatch
EMOM 9
Power Clean + Push Jerk + Split Jerk
Thursday 2/25/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes
Friday 2/26/16
Open WOD 16.1
AMRAP 20
25 feet walking lunge 95, 65
8 bar face burpee
25 feet walking lunge
8 chest to bar pull up
Saturday 2/27/16
3 Rounds for Time
800m Run
75 Sit Ups
Monday 2/29/16
AMRAP 15
1,000 Row
40 Toes to Bar
60 Wall Balls
10 Muscle Ups
Tuesday 3/1/16
Back Squat
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Wednesday 3/2/16
6 Minutes to build to max Clean and Jerk
-then-
AMRAP 10
5 Power Cleans
10 Box Jumps 24, 20
men: 135
women: 95
Thursday3/3/16
EMOM 20
Goat 1 Even Minutes
Goat 2 Odd Minutes
Friday 3/4/16
16.2
4 Minute intervals
25 Toes to Bar
50 Double Unders
15, 13, 11, 9, 7 Squat Cleans
Saturday 3/5/16
3 Rounds for Time
800m Run
15 Strict Pull Ups
Monday 3/7/16
AMRAP 12
3 Muscle Ups
Tuesday 3/8/16
Overhead Squat
4×5 @ 75%
3 Alternating Sets:
7 Dumbbell Rows each arm
15 Ring Push Ups
Wednesday 3/9/16
Power Snatch (TnG)
3-3-3-3-3
AMRAP 6
Thursday 3/10/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes
Friday 3/11/16
16.3 Open WOD
AMRAP 7
3 Bar Muscle Ups
Saturday 3/12/16
6 Rounds for Time
400m Run
15 Push Ups
Monday 3/14/16
Push Jerk
3-3-3-3

50 Pull Ups
*10 Sit Ups OTM
Tuesday 3/15/16
1) Alternating sets 3×10
Pendlay Row
Good Mornings
2) Build to 1RM back squat
Wednesday 3/16/16
AMRAP 12
7 Box Jumps 24, 20
7 HSPU
Thursday 3/17/16
EMOM 20
Goat 1 even minutes
Goat2 odd minutes
Friday 3/18/16
Open WOD 16.4
AMRAP 13
55 Calorie Row
55 HSPU
Saturday 3/19/16
7 Rounds. On The 2 Minute
For Time
200m Run
10 Toes to Bar
Monday 3/21/16
4 Rounds for Time
8 Power Clean & Jerks 135, 95
12 Box Jumps 24, 20
15 Pull Ups
Tuesday 3/22/16
EMOM 8
Power Snatch + 4 Overhead Squats
*sets should be unbroken maintaining form
AMRAP 6
8 Burpees
Wednesday 3/23/16
Thruster
1-1-1-1
3 Rounds For Time (cap 10 min)

50 Double Unders
15 Dumbbell single arm squat clean thruster
5 Muscle Ups
Thursday 3/24/16
5 alternating sets
5 Bench Press
Max attempt Strict Toes to Bar
Friday 3/25/16
EMOM 20
Goat 1 even minutes
Goat 2 odd minutes
Saturday 3/26/16
Open WOD 16.5 (14.5)
For Time
21-18-15-12-9-6-3
Thrusters 95, 65
Bar Facing Burpees
Monday 3/28/16
EMOM 24
1-3 Rope Climbs
30 seconds max Double Unders
Tuesday 3/29/16
For Time
1,000m Row
2 Mile Run
Wednesday 3/30/16
5 Rounds for Time
400m Run
30 Sit Ups
Thursday 3/31/16
Snatch Balance
1-1-1-1
High Hang Snatch

4×2 @ 65%
2×2 @ 70%
2×2 @ 75%
Friday 4/1/16
Build to max on day of
Front Squat + Push Jerk
For Time
21-15-9-6-3
Hang Cleans
Push Press
Box Jumps
M: 95 W: 65
Saturday 4/2/16
800m run, then
7 Rounds
7 Strict Pull Ups
then run 800m
Monday 4/4/16
“JT”
21-15-9
Handstand Push Ups
Ring Dips
Push Ups
*no kipping
Tuesday 4/5/16
1) EMOM 10
2 Power Clean + Hang Clean
2) Back Squat
3×2 @ 85%
3×1 Climbing
Wednesday 4/6/16
In 5 Minutes:
30-20-10
Calorie Row
Double Unders
AMRAP Burpees
Rest 6 minutes. Repeat

Thursday 4/7/16
Clean + 3 Jerks
2) 60 Toes to Bar for time

Friday 4/8/16
5 Rounds for time
20 DB Power Snatch 50, 35
20 Box Jumps 24, 20
Saturday 4/9/16
Partner WOD
For Time
100 Pull Ups
100 Burpees
Monday 4/11/16
Hang Power Clean
2-2-2-2
21-15-9
Deadlift 225, 155
Ring Dips
Tuesday 4/12/16
Wednesday 4/13/16
6 x 520m Runs
Rest 3 minutes between runs
Thursday 4/14/16
5 Rounds for Time
12 Burpee Box Jump Overs 30, 24
Friday 4/15/16
Alternating movements each minute
EMOM 30
3-5 Strict Handstand Push Ups
5 Strict Pull Ups
Saturday 4/16/16
Shedd Park WOD
Hill Run
Push Ups
Squats
Monday 4/18/16
“Glen”
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Tuesday 4/19/16
Snatch
3×2 @ 80%
4×1 climbing
2. 4 Rounds NFT
10 V Sit Ups
10 Strict Pull Ups
Wednesday 4/20/16
For Time
21-15-9
Dumbbell Thruster 35, 25
Pull Ups
*db in each hand for thrusters
Thursday 4/21/16
3 Rounds for Time
400m Run
20 Toes to Bar
Friday 4/22/16
5 Rounds for Time
200m
20 Push Ups
400m
30 Sit ups
Saturday 4/23/16
“Hammer”
Five rounds, each for time, of:
5 Power Cleans
10 Front Squats
5 Jerks
20 Pull Ups
Rest 90 seconds.
Men 135 Women 95
Monday 4/25/16
Split Jerk
3-3-2-2-2
5 Rounds
AMRAP 1 Strict Handstand Push Ups
AMRAP 30 Seconds Sit Ups
Tuesday 4/26/16
“Nasty Girls”
3 Rounds for Time
50 Squats
7 Muscle Ups
Wednesday 4/27/16
5 Rounds. Not for time,
5 Deadlift
AMRAP Back Squat @ 70%
Thursday 4/28/16
10 x 100m
Friday 4/29/16
Open WOD 11.1
AMRAP 10
30 Double Unders
Saturday 4/30/16
Partner WOD
AMRAP 5 Calorie Row
AMRAP 5 Push Ups
AMRAP 5 Toes to Bar
AMRAP 5 Wall Balls
Monday 5/2/16
2016 Masters Games Qualifier Event 1
For Time 21-15-9
Calorie Row
Thrusters 95, 65
Tuesday 5/3/16
1. Bench Press
3-3-3-3
2. EMOM 12
4 Stict Pull Ups
Wednesday 5/4/16
3 Rounds for Time (cap 20)
50 Double Unders
20 Toes To Bar
50 Double Unders
7 Bar Muscle Ups
Thursday 5/5/16
Hang Clean
12 minutes to build to 2 rep max for the day
Back Squat
6×2 @ 85%
Friday 5/6/16
3 Rounds for TIme
800m Run
50 Sit Ups
Saturday 5/7/16
AMRAP 25
200m Run
7 Burpees
Monday 5/7/16
15 Minutes build to max
Snatch + Hang Snatch + OHS
Not for time
40 Strict Ring Dips
60 Dumbbell Rows/ each side
*partition as needed
Tuesday 5/8/16
AMRAP 20
20 Walk Lunge Steps
3 Rope Climb
200m Run
Wednesday 5/9/16
Clean & Jerk
3×2 @ 70%
2×1 @ 75%
5×1 @ 88%
3×1 @ 75%
Thursday 5/10/16
Back Squat
6 x 3 @ 85%
*4 Seated box jumps between sets
Row 2,000 @ 5k pace
Friday 5/11/16
Masters Qualifier Event 4:
For time:
55 bar-facing burpees
34 overhead squats, 95/65
21 muscle-ups/ring dips
Time Cap: 20 minutes
Saturday 5/12/16
Helen meets Grace
Partner WOD
Helen
3 rounds for time
400m run
21 KBS
12 Pullups
then
Grace
Monday 5/16/16
5 Rounds for Time
400m Run
14 Alternating Dumbbell Snatch (one arm full snatch) 50, 35
30 Sit Ups
Tuesday 5/17/16
Comp:
Clean Pull 70×3, 75×3, 80×3, 85×3
Hang Power Clean 80×2(2), 85×2(3)
1) EMOM 10
3 Push Jerks
2) 3 Rounds for Time (cap 8 min)

300m Row
20 Kettlebell Swings 53,35
12 Lateral Burpees over the rower
Wednesday 5/18/16
Comp: EMOM 20
3-5 HSPU
3 parallette pass throughs
1) Kang Squat *moderate weight. position oriented

5-5-5
2) Back Squat
5-10-5
3) Pendlay Row
5-5-5-5
Thursday 5/19/16
comp: PM session
Power Clean 60×4 70×2 80×2(4)
Push Press + Push Jerk 50×3 60×3 70×2(3)
3 Rounds for Time

800m Run
30 Pull Ups
40 Push ups
Friday 5/20/16
comp:
Hip Extention 1×30
Back Extention 1×30 (alternate hip/back)
Bulletproof shoulders
Front Squat 60×5 70×3 75×2 80×2(3)
1) EMOM 10
2 Snatches
2) AMRAP 6
6 Burpees
20 Double Unders
Saturday 5/21/16
comp:
post wod-
EMOM 20
2 gymnastic goats
For Time
1k Row
1mile Run
With a Partner
For Time
‘Karen’
150 wallballs. alternate each rep
Monday 5/23/16
comp:
alt
GHD sit ups 4×10
hip extentions 4×10
Hang Snatch – 50×2 60×2 70×2 75×1(2) 80×1(2) 85×1(2)
1) Front Squat + Push Press

3-3-3

30 walking lunges
400m Run
Tuesday 5/24/16
comp:
Hang Clean 70×2 80×2(3)
Back Squat 80×3 85×3(2)
15 Minutes continuous effort

Sled drag 100m – 4/2 plates
20 cal row
7/5 Strict Pull Ups
AMRAP 5. Rest 5. AMRAP 5

12 Toes to Bar
Wednesday 5/25/16
comp:
bulletproof shoulders
practice HS walk 15 min
Behind neck jerk 3×3

Snatch balance 3×3
“Nate”
AMRAP 20
2 Muscle Ups
Thursday 5/26/16
comp:
active rest day.
mobilize traps, hips, quads
30 glute bridge and band activation
1 mile jog
20 minutes easy bike
30 minutes mobility stretching athletespecifi
(no squats)
Start new cycle

Build to Max Bench Press
Build to Max Back Squat
Friday 5/27/16
comp:
max out squat and bench
Run. Each interval for time.

3x400m; rest 2 minutes between efforts
Rest 5 minutes
3x400m; rest 2 minutes between efforts
Saturday 5/28/16
Comp:
1. wod
2. mobility any lingering needs
3. Snatch & CJ 80×2(2) 85×1(2)
4. Amrap 5
2 legless rope climbs
30 DU
(class)
For Time
30 Pullups
30 Box jumps (24, 20)
30 Wallballs (20, 14)
30 Box jumps
30 Pullups
30 Thrusters
Monday 5/30/16
comp:
1. bulletproof shoulders
2. wod
one class 9am

“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Tuesday 6/1/16
comp:
1. snatch & cj
pull + hang below the knee 70(3) 75(3)
2. Front Squat 80×2(4)
Bench Press Week 1:

5 @ 65%
5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%
20 alternating Turkish Get Ups. Not for time. Build in weight
Wednesday 6/2/16
comp:
l. Power Snatch build to max
2. Emom 10 clean + 3 jerks (switch from class emom)
3. Back sq cycle week 1
4. EMOM 20 2 gymnastic goats
class
1. EMOM 10
Clean Pull + Hang Below Knee Clean & Jerk
2. Back Squat week 1 use 90% of 1RM

5 @ 75%
5+ @ 85%
5p @ 65%
5p @ 65%
Thursday 6/3/16
comp:
active rest day.
mobilize hips, quads, psoas
band activation on glutes
15-20 minutes easy AD or row
30 minutes mobility stretching WHILE WARM athlete specific
class:
AMRAP 15
5 Strict Chest to Bar Pull Ups
10 Kettlebell Snatches (70, 53)
12 Box Jumps (24, 20)
Friday 6/4/16
comp:
thurs wod
fri wod
AMRAP 5
Row calories
rest 1
AMRAP 5
bike claories
rest 1
1 mile run for time
Saturday 6/5/16
comp:
class
Pull +Power Snatch + 2 ohs 70(4) 75(4)
Front Squat 80×2(4)
2 Rounds for Time

400m Run with plate 45, 35
9 Plate facing burpees
400m Run with plate
*compliments Eleventh Element CF
monday 6/6/16
1. Strict HSPU 4×10 OTM
2. 15 strict muscle ups nft
3. Muscle Snatch 4×2 climbing
4. Snatch Balance 3×3 moderate weight
5. Clean 80×2(2) 85(2) 88(2) 90(1) 75(3)
6. class conditioning wod
class
AMRAP 7
5 Muscle Ups
40 Double Unders
rest 3 minutes. repeat
Tuesday 6/7/16
comp:
Hang power snatch 70×2(2) 75×2(2) 80×2(2) 85×2(2)
Hip Ext. 4×15
class
1. Back Squat wk 2. base off 90% 1RM

3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
2. Alt 4 sets.
10 Dumbbbell Rows each arm
20 Russian twist with plate
Wednesday 6/8/16
comp:
L sit hold 5×10-15 seconds
freestanding handstand hold (with partner) 40 seconds x4
skill work butterfly chest 2 bar 5-12 reps x 3
Snatch 70×2(2) 75×2(3)
clean/jerk 80(5)
Bench Press wk. 2

3 @ 70%
3 @ 80%
3+ @ 90%
3 pause @ 70%
3 pause @ 70%
3 Rounds
AMRAP 3 Rest 1
3 Rounds For time
5 Burpees
5 Box Jump Overs 24, 20
Thursday 6/9/16
Comp:
active rest day
easy bike 20 minutes
banded glute activation.
2×20 glute bridges
roll out any problem areas 20 minutes
couch stretch, hip stretches
class
2 Rounds for Time
40 Pull Ups
75 Push Ups
100 Sit Ups
Friday 6/10/16
1. Deadlift 3-3-3-2-2
2. 16 Rounds Alternating Tabata

Airdyne cals
Wall Balls
Saturday 6/11/16
comp:
power snatch + snatch 5×1 climbing
clean 85(3) 90(2) 95(2)
Team push
x400m per person sled push. switch every 50m
AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Wall Balls
Men 95 Women 65
Monday 6/13/16
comp:
power snatch off blocks 50×3, 60×4, 70×3(6)
15 strict muscle ups. nft
alt. 4×10
ghd sit ups
hip extention with pvc +-weight (see me about this)
class
3 Rounds
800m Run for Time: Rest 2 minute
AMRAP 1 strict pull ups

AMRAP 1 Air Squats
Rest 1
Tuesday 6/14/16
comp:
1.Overhead squat 75×3(2) 80×3(2)
4. Assault Bike
10 minutes max calories
rest 10
1k row for time
class:
2. Clean & Jerk
2×1 @ 90% 4×1 climbing.
3. Bench Press week 3

5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Wednesday 6/15/16
comp
3 position banded back flys 3×15 each position
DB Row 3×10
4x400m Run 3 min rest between
class
Snatch
2×1 @ 90% 4×1 climbing.
Every 90 Seconds for 15 minutes

2 muscle up
3 strict toes to Bar
4 strict handstand push up
Thursday 6/16/16
comp
active rest day
20 minutes easy bike
30 minutes roll, ball release & stretch
class
5 Rounds for Time
20 KBS 70, 53
25 Walking Lunges
35 Air Squat
200m Run
Friday 6/17/16
comp:
1. squats
*sub in 4×5 strict press for db row
2. thursday wod
class
Back Squat week 3
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
4×10 Dumbbell Rows
Saturday 6/18/16
With Partner
Grace & Isabel
30 clean and jerks
30 snatches
Monday 6/20/16
comp:
Power Snatch:
hang below knee + OHS -build to heavy single.
75% of HS 2 singles OTM x4
Power Clean
from pause 1″ off the ground + above knee -build to heavy single.
80% of HS single OTM x4
class
4 Rounds
In 3 minutes
Row 500m(m)/400m(w)
10 shuttle sprints
Max bar muscle ups in remaining time
Rest 6 minutes between rounds
Tuesday 6/21/16
comp
4 Rds NFT
4 strict muscle ups
7 Hip Ext with PVC extended
5 Rounds for Time

200ft Farmer Carry 100s, 70s
100ft Seal Walk (Frisbee)
Class
8 Sets. climbing
Strict Press + 2 Push Press
AMRAP 10
7 Hang Power Clean and Jerk 135, 95
15 Push Ups
7 Box Jumps 24, 20
Wednesday 6/22/16
Comp:
power snatch + Snatch balance 50(2) 60(2) 70(4) *use PS max
Clean deadlift 70×5 80×5 85×3 90×3 100×2
Class
Back Squat week 4
5 @ 40%
5 @ 50%
5 @ 60%
For Time
10-20-30-20-10
Wall Ball (20, 14)
Thursday 6/23/16
Comp:
Active rest day
Glute bridge 20 reps
banded glute activation
bike 20 min easy
mobility on traps, shoulders, mid back especially and anything else that needs attention.
stretch glutes, quads, back
*no class wod
class
4 Rounds for Time
800m Run
20 Burpee Pull Ups
Friday 6/24/16
comp:
friday class work
2nd session:
thursday wod
1) EMOM 7
3 Power Clean & Push Jerk
2) 7:00 AMRAP-
3-6-9-12-15..
Deadlifts
Jerks
Toes to Bar
m:135 w:95
Saturday 6/25/16
Comp:
Snatch; build to HS
3×2@75 of HS
CJ build to HS
3×2@75 of HS
Front Squat 80×3(3)
class:
AMRAP 20
200m Run
15 Air Squats
200m Run
15 Pull ups
Monday 6/26/16
comp
5 sets. 2 MU 5 second hold in catch. 5 second hold in lockout
paralettes deficit strict hspu. 10×2
muscle snatch + OHS 50×2(4)
FS+jerk (of max jerk) 60×3(2) 70×3(2) 75(x2(2)
5 Rounds for Time

10 Front Rack Lunges
30 Double Unders
12 Push Press
Men: 115 Women: 80
Tuesday 6/27/16
comp
hang snatch 60×3 70×3 75×2(3)
power clean + push jerk 70×2(2) 75×2(2)
Run 5k. steady pace.
class
1. Back Squat week 5. base off 100% of max
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
EMOM 12
alternating sets. focus on quality movement
6-12 chest to bar pull ups
8-12 push ups
Wednesday 6/29/16
comp
snatch grip deadlift 3-3-3-3
x15. full set without coming off bar
3 ttb, 2 c2b, 1 bm
EMOM 10
Power Clean + Front Squat + Hang Clean + 2 Jerks + Front Squat
Bench Press week 5
5 @ 65%
5 @ 75%
5+ @ 85%
5 pause @ 65%
5 pause @ 65%
Thursday 6/30/16
comp active rest day
3 Rounds for time

400m Run
12 single arm kettlebell thruster 53, 35
20 Toes to Bar
Friday 7/1/16
comp
For Time
21-15-9
Power Snatch 115, 80
Chest to Bar Pull up
Saturday 7/2/16
for Time. with a a partner
2,000m Row switch every 500m
Run 800m together
then 6 rounds alternating each full round
10 Deadlifts
10 Burpees
Monday 7/4/16
4th of july no classes
Tuesday 7/5/16
AMRAP 20
200 Double unders
100 Air Squats
80 Burpees
60 Wall Balls, 20/14
40 TTB
20 Strict HSPU
10 Muscle ups
WOD credit to CFNE
Wednesday 7/6/16
comp:
3 rds for time
15 thrusters 95, 65
15 Toes to Bar
class
back Squat week 6

3@70%
3@80%
3+@90%
3 pause@70%
3 pause@70%
4 rounds NFT alternating

10 strict pull ups use weight if able to do 10 in a row
20 partner leg swings
Thursday 7/7/16
comp: active rest day
class
5 Rounds. rest between rounds
Run 200m
Row 400m
Friday 7/8/16
comp:
thursday wod
class:
EMOM 10
Snatch Deadlift + Power Snatch + OHS + Hang Snatch
Bench Press wk 6
3@70%
3@80%
3+@90%
3 pause@70%
3 pause@70%
Saturday 7/9/16
comp:
Snatch: HS
3×2@80 of HS
CJ: HS
3×2@80 of HS
class:
50 Pull Ups
10 Deadlifts
50 Push Ups
10 Deadlifts
50 Sit Ups
10 Deadlifts
50 Squats
Monday 7/11/16
comp:
EMOM 10
5-7 chest to bar. *practice butterfly linked
Snatch 3×3 @ 75%

Power Clean 4×2 @ 85%
class:
5 Rounds. AMRAP 3 minutes
20 Double Under
8 Dumbbell One Arm Ground to Overhead (50, 35)
8 Knee to Elbow
Rest 1 Minute Between Rounds
Tuesday 7/12/16
comp:
50 strict hspu NFT
Assault Bike
10 minutes max calories
rest 10
1k row for time
class:
Squat week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
4 Alternating sets
7/each side DB Row
15 Weighted Sit Ups
Wednesday 7/13/16
comp:
skin the cat 10 reps
6 sets. 2 MU 5 second hold in catch. 5 second hold in lockout
High Hang Snatch: work to 3rm

Split Jerk 5×2@80
clean grip deadlift 3-3-3-2-2
Class:
Bench Press week 7
5 @ 75%
3 @ 85%
1+ @ 95%
3 pause @ 75%
3 pause @ 75%
Score each
A. Row 500m
rest 2
B. Row 500m
rest 2
C. Run 800md
rest 2
D. Run 800m
Thursday 7/14/16
comp:
active rest day
Class:
Push Press 3-3-3
For Time (cap 12)

9-7-5
Muscle Up
Friday 7/15/16
comp:
thursday wod
class:
AMRAP 5
10 lunges -bar in back rack
rest 5
AMRAP 5
10 Box Jumps 24, 20
10 Push ups
Saturday 7/16/16
comp:
Snatch
5×2@85
CJ
5×3@75s
Front Squat build to 10RM
class:
3:00 minutes
400m Run
max pull ups
rest 3
3 minutes
400m Run
max power clean and jerk
rest 3
3 minutes
400m Run
max deadlifts
rest 3
3 minutes
400m Run
max burpees
Monday7/18/16
comp:
deficit strict hspu 10×3
Lsit strict muscle up + dip x10
push jerk 5×4 @70 hold catch position for extra second
Snatch deadlift 100×3 103×3 108×2(2)
class:
3 x 1 mile run
rest 5 minutes between efforts
Tuesday 7/19/16
comp:
walking OH lunge w/pvc banded with kb length of the gymx6
hang power snatch x2 + OHS + hang snatch – OTM x10 @60%1rm
Front Squat
3×7@65 1rm
tabata double unders
class:
AMRAP 20
5 Hang Clean (135, 95)
5 Strict Handstand Push Up
5 Strict Pull Ups
200m Run
Wednesday 7/20/16
comp:
bullet proof shoulders
50 perfect push ups. extreme attention to the midline and hollow position. ZERO arching. 1-3 reps
at a time. have someone watch if unsure on position
front squat 3×7@65%
clean deadlift 5-5-5
Class:
16 minutes
20 seconds max effort. 10 seconds rest
Row calories
Box Jumps 24, 20
Abmat situps
Thursday 7/21/16
comp
active rest
class:
1. hang power snatch x2 + OHS + hang snatch – OTM x10 @60%1rm
2. power clean + 4 push jerk 4 sets @70%. hold catch position
3. Front Squat
3×7@65 1rm
Friday 7/22/16
comp:
muscle snatch-no hook no contact 2-2-2-1-1
split jerk 3×5@70%
death by cals on assault bike
class:
AMRAP 8.
10 Burpees
10 Burpees
30 Push Press
10 Burpees
30 Pull ups
rest 5 then repeat amrap8 in reverse order
Saturday 7/23/16
comp
rest if meeting sunday
3 rounds
1500m row
200m empty sled push
200m DB Front carry 70/50
class
2:30 work 2:30 rest
A. 400m Run; max wall balls in remaining time
B. 400m Run; max toes to bar in remaining time
C. 400m Run; max kettlebell swing 53, 35
D. 400m Run; max chest to bar pull ups
E. 400m Run; max push ups in reaming time
Monday 7/25/16
comp
15 strict muscle ups
snatch 73×2(3) 80×2(3)
back squat 3×4 85%
class
For Time
10-9-8-7-6-5-4-3-2-1
Bar Facing Burpee
Tuesday 7/26/16
comp
3rd for time
500m Row
15 KBS 70, 53
rest 5
20 tire flips for time
EMOM 10
5-7 c2b. focus on linking sets
class
Bench Press 1 Rep Max
EMOM 12 *preform both movements each minute

6-8 Toes to Bar
8-10 Push Ups
Wednesday 7/27/16
comp:
Power Snatch + OHS 50×3 60×3
Snatch 80(2) 85(5)
clean/jerk 88(2) 90(2) 93(2) 80×2(2)
class:
Back Squat 1 Rep Max
EMOM 14. alternate movements

7 strict pull ups
5-7 strict handstand push ups
Thursday 7/28/16
comp
rest day
class
5 Rounds for time
200m Run
15 box jumps 24, 20
Friday 7/29/16
comp
emom 5
3-4 muscle ups
5 Rounds for time

200m Run
15 box jumps 24, 20
class
3 Rounds for Time

10 Knees to Elbow
Saturday
comp:
snatch 85(7)
clean + hang clean + FS + jerks
front squat 3×3@85
class
Reardon Throwdown
400m Run with bumper
then
1,000m Row
100 Squats with bumper
then
400m Run with bumper
50 burpees to bumper
Monday 8/1/16
comp
amrap 5
handstand walk for distance
3rds for time
20 cals bike
7 burpee muscle ups
class:
Build to heavy single. 12 minutes.
Power Clean & Push Jerk
“DT”
5 Rounds for Time
12 Deadlift
9 Hang Power Clean
6 Push Jerk
Men: 155 Women: 105
Tuesday 8/2/16
comp:
snatch 3×2@85% 3×1@90
back squats 3×7@80%
2 rounds
1 mile run. rest 1:1
class:
AMRAP 5
Row for calories
rest 1
AMRAP 5
10 kettlebell front rack lunge steps 53, 35
rest 1
AMRAP 5
Bike for calories
Wednesday 8/3/16
comp:
-bulletproof shoulders
-3 alternating sets
15 ghd sit ups
15 hip extensions
-jerk 3×2@80, 3×2@85 3×2@70
-emom 7
8 c2b pull ups
class:
EMOM 10
Power Snatch + OHS – 2 sets
AMRAP 10
3 Man Makers 50, 35
20 Double Unders
Thursday 8/4/16
comp
active rest day
class
1. Back Squat 3×7 @ 80%
2. 5 Alternating Sets
10 Weighted Sit Ups
10 Weighted Pull Ups
Friday 8/5/16
comp:
emom 10
4-7 ttb
snatch balance: HS, 3×2@70 of hs
Deadlift 3×5@80
class:
1 Mile Run
50 Wall Balls
800m Run
40 Wall Balls
400m Run
30 Wall Balls
Saturday 8/6/16
comp
-8/each direction around the world on box
-10 sets. 1 ttb + 1 bar mu
-5 rounds. nft but keep stead pace and time it
100m back rack carry 225/155
6 stone over shoulder
class
“Hope”
Three rounds of:

1:00 Burpees
1:00 Power snatch, 75/55 lb.
1:00 Box jump, 24″/20″ box
1:00 Thruster, 75/55 lb.
1:00 Pull-ups, C2B
rest 1:00 between rounds
Monday 8/8/16
comp
hang below knee snatch 50×2 60×2(2) 70×2(2) 75×2(3)
power clean/push jerk: build to max for day
emom 6
2-4 muscle ups. focus on quality linking.
work transition drills if do not have mu
class
4 Rounds for Time
400m Run
20 KB Swings 53, 35
12 KB Thrusters
20 Front rack KB walking lunges
Tuesday 8/9/16
comp
amrap 5: handstand walk for distance
15 min to build to max power snatch
rest 5 minutes
30 power snatch for time at 80% of set max
class
1. Push Press
3×8
2. Rounds. score each round individually for time. cap 3 minutes. rest 6 minutes from the time cap.
Row 500m/400m
25 Toes to Bar
Wednesday 8/10/16
comp
for time 21-15-9
power clean 135, 95
pull ups
farmer carry 400m AHAP

30 ghd sit ups
30 hip ext
farmer carry 400m
class:
1. Front Squat 10 rep max
2. 4×8. move immediately to next. rest between sets
DB bent rows
DB Bench Press
Thursday 8/11/16
comp
active rest day
class
1) strict press 5-5-5
2) 2 rounds for time

800m run
40 Push ups
Friday 8/12/16
comp
muscle snatch (no touch) 4×5 climbing *stay off the toes
4x800m run rest 1:1
class
“Roy”
5 rounds for time:
15 Deadlifts, 225, 155
20 Box jumps 24, 20
25 Pull ups
Saturday 8/13/16
comp
snatch: 70(2) 75(2) 80(2) 85(2) 90(2)
2 clean & 1 jerk 75(3) 80(5)
back squat 3×5@85
class
For Time
100 Double Unders
then
5 Rounds
3 Rope Climbs
then
100 Double Unders
Monday 8/15/16
comp:
Pendlay Row 5-5-5-5
GHD sit ups 50 -partition as needed
Row 2k -85% pace
class:
“JT”
21-15-9
Handstand Push Ups *scale: wall walks 12-9-6
Ring Dips
Push Ups
*all movements should be strict. cap 20 minutes
Tuesday 8/16/16
comp
sntach balance + sotts press. build to heavy set and repeat x7
emom to failure. start at 135/95. add 10# each minute

Power Clean + Hang Clean
class
Front Squat
3×6@85%
AMRAP 5
rest 2
AMRAP 5
3 Power Cleans
5 Jerks
10 Butterfly Sit ups
men: 135 women: 95
Wednesday 8/17/16
comp
30 back extensions. partition as needed
build to heavy muscle snatch. no contact.
hang snatch 50×2 60×2 70×2(2) 75×2(2) 80×2(2)
emom 10
8 chest to bar pull ups
class
4 Rounds for Time
800m Run
20 burpee box jump overs 24, 20
Thursday 8/18/16
comp
active rest day
class
AMRAP 15
200m Run
10 DB GTO 70, 50
10 Pull Ups
Friday 8/19/16
comp
3 rounds for time
300m row
5 muscle ups
jerk 2-2-2-2-2 climbing in weight. do not count failed sets or singles
class
80-60-40-20
Double Unders
9-7-5-3
Snatch 135, 95
Saturday 8/20/16
comp
EMOM to failure start at 95/65 add 10# each minute
Clean 80×2(2) 85(2) 90(2) 92(2)
Back Squat 3×7@83%
class
AMRAP 20
5 Strict Press
4 Strict Pull Up
200m Run
Monday 8/22/16
comp
banded back flys 3×15
20 parallette pass through
20 parallette hspu strict
40 hip extensions
class
12 minutes to build to heavy 1rm Thruster *no rack
10 minute Up ladder increasing by 2 reps each round

2 Wall Balls 20, 14
2 Pull Ups
Tuesday 8/23/16
comp
4 rounds
400m Run for time
rest 3 minutes then
back squat x3
rest 3
class
20 Rounds for Time
10 Double Unders
5 Burpees
Wednesday 8/24/16
comp
30 back extension
AMRAP 12
400m row
prowler push 100m -unweighted
class
6 Alternating sets -NFT
x5 Bench Press
x8 DB Renegade Rows
Thursday 8/25/16
comp
active rest day
class
4 Rounds
400m Run for time
rest 2 minutes
Back Squat 3 reps for max weight
rest 2 minutes
Friday 8/26/16
comp
50 ghd sit ups
50 hip ext
Emom 10
(in same minute)
1 clean 225/155
1 muscle up
class
Press 3-3-3-3
“Helen”
3 Rounds for time
400m Run
21 Kettlebell Swings. 53/35
12 Pull ups
Saturday 8/27/16
Comp
Muscle snatch 2-2-2-2
Snatch 85(2) 88(2) 90 92 94
front squat 2×10 @ 85 of 10rm
for time (do last)

30 cals bike
30 burpee
15 cals
15 burpee
class
Amrap 15
20 Air Squats
3 Rope climbs
Monday 8/29/16
comp
Build to max:
Power clean + hang power clean + clean + hang clean
4 rounds for time

800m row
800m run
class:
Push Jerk
5-3-2-2-1-1-2-2-3-5
Tuesday 8/30/16
comp:
amrap 7 handstand walk for distance
build to max:
power snatch + hang power snatch + snatch + hang snatch
class:
AMRAP 15
5 Front Squat 135, 95
7 Toes to Bar
9 Deadlift 135, 95
Wednesday 8/31/16
comp:
Push Press
5×2@85%
3 rounds
AMRAP 3
3 Tire flips
100m sprint
rest 2
class:
3 Rounds for Time
400m Run
Thursday 9/1/16
comp:
active rest day
class:
For Time
1000m Row
60 Push Ups
100 Double Unders
800m Run
60 Push Ups
100 Double Unders
Friday 9/2/16
comp:
7 rounds
Sled drag 100m -135/90
2 Bear complex 205/143
class:
EMOM 5
4 Snatch Balance
EMOM 5
4 Muscle Snatch + OHS
Build to heavy single for day

Snatch
Saturday 9/3/16
comp:
strict press 4×3@80%
death by hang clean. 135/95. sets to do not have to be unbroken.
alternating tabata 16 rounds

assault bike
strict pull ups
Class:
AMRAP 20
200m Run
20 Pull Ups
200m Run
20 Push Press
200m Run
20 Power Cleans
200m Run
20 Push Ups
Men 95 Women 65
Monday 9/5/16
Labor Day 9am class only
comp
partner wod
jackie + grace
class
“Blake”
4 Rounds for Time
100 foot walking lunge with plate overhead 45/35
30 Box Jumps
20 Wall Balls
10 Hand stand push ups
Tuesday 9/6/16
comp
good morning 4×10
hang snatch
2×70 2×2@75 2×2@80 2×83
AMRAP 10 assault bike
class
Bench Press
5-5-3-3-1-amrap 80% of single
Dumbbell Single Arm Row

5×7 each arm
Wednesday 9/7/16
comp
emom 10
2 strict muscle up (change to emom 20 x1 if have to or scale to mu progressions)
behind the neck split jerk: build to heavy single. then 3×2@80%ofHS
class
AMRAP 5
Row calories
rest 1
AMRAP 5
bike claories
rest 1
1 mile run for time
Thursday 9/8/16
comp
Active rest day
class
Up ladder 12 minutes. increase by 1
1 Should to Overhead 185, 135
Friday 9/9/16
comp
class
Deadlift
3-3-3
For Time
30 calories bike
30 burpees
400m Run
15 burpees
Saturday 9/10/16
comp
Sntach. build to heavy single. 5×1@80 of HS
Back Squat. 3×5@85%
class
9/11 Tribute WOD
Monday 9/12/16 —deload week.
comp
strict pull up 5×5-7 *straight sets
slosh pipe strict press 5×5 *2 second hold at top lockout
1 mile Run. 80%
class
EMOM 7
3 Power Clean 60-70%
AMRAP 8
200m Run
Tuesday 9/13/16
comp
2k row. easy
20 minutes mobility/stretch problem areas
class
1. Muscle Snatch 3-3-3-3 *do not touch and go
2. Push Press 4×4 @ 60%
3. 2x500m Row for time. rest as needed between sets
Wednesday 9/14/16
comp
assault bike easy 10 minutes
20 minutes mobility/stretching
class
1. 50 T push ups
2. 3 Rounds for Time
4o0m Run
30 Sit Ups
Thursday 9/15/16
comp
rest day
class
Front Rack Lunge
4-4-4-4
Split Jerk
5×3 @ 65%
Strict Pull Ups.

40 Reps. partition as needed
Friday 9/16/16
comp
Front Rack Lunge
4-4-4-4
Split Jerk
5×3 @ 65%
Strict Pull Ups.
40 Reps. partition as needed
class
EMOM 20
Even Minutes: 15 Double Unders & 5 Burpees
Odd Minutes: 30 Seconds Row for max calories
Saturday 9/17/16
comp
snatch 2×2@65 2×2@70 2×1@75
clean jerk 5×1@75
back squat 4×3@75
class
For Time
21-18-15-12-9-6
Pull Ups
Power Cleans 105, 73
Push Ups
Monday 9/19/16
comp
30 paralette pass through to L sit 2 second hold.
2 Rounds.
AMRAP 3
assault bike
AMRAP 1
prowler sled push no weight. lengths of gym inside.
class
10-8-6-5-4-2
Strict Handstand Push Ups
Weighted Strict Pull Ups
Tuesday 9/20/16
comp
Snatch Deadlift 3-3-3-3
Snatch Balance: build to HS.
High Hang Snatch 5×2 @ 70
class
Back Squat
4×4 @ 80%
For Time
1,000m Row
1 Mile Run
Wednesday 9/21/16
comp
slosh pipe strict press 5×5 *2 second hold at front rack and top lockout. from floor
strict ring 1 muscle up + 3 ring dip x 10
class
3 Rounds for Time
400m Run
15 Toes to Bar
Thursday 9/22/16
comp
active rest day
class
Bench Press
5@65% 5@75% 2×3@80% 2×3@85%
5 Alternating sets
7 Ring Dips
7/each arm DB Row
Friday 9/23/16
comp
Hip Ext w/pvc at ext (press width) 40 reps
Hang Clean: build to HS. 3×2@75% of HS
PJ + Split Jerk 7 sets @ 80% max split jerk
class
AMRAP 15
5 Power Snatches 155, 105
10 Burpees
5 Bar Muscle Ups -scale 10 chest to bar pull ups
Saturday 9/24/16
comp
nashua comp practice
12 min max snatch
12 min max CJ
5 rounds
200m sprint, rest
100m sprint, rest
1-3 rope climbs
class
team of 2
1 mile run together
40 Push Jerks
40 Back Rack Lunges
800m Run together
Monday9/26/16
comp
muscle snatch 10×40%
Snatch with 5 second pause at shin. slow pull to power position. then high hang snatch
7×60%
hang below knee power clean 7×70%
class
Push Jerk 7-7-7
8 AMRAP
8 Dumbell Snatch (70, 50)
4 Wall walks
Tuesday 9/27/16
comp
BP shoulders
30 hip ext with pvc. hold at top 2 seconds
max unbroken muscle ups

then finish until hitting 25 reps
*if no mu do c2b. continue to 40 reps
class
Back Squat
3×5 @ 75% 2×3 @ 80% 2×2 @ 85%
Renegade Row 60 reps alternating sides.
Wednesday 9/28/16
comp
emom 10
7 ttb
build to max power clean
class
17 min time cap
40 burpees, 30 snatches (75/45 lbs)
10 burpees, AMRAP snatches (210/120 lbs)
Thursday 9/29/16
comp
active rest day
class
200m run before each set
50-40-30-20-10
Double Under
Situps
Friday 9/30/16
comp
3x200m Run
3x100m Run
rest as needed between runs
50 GHD Sit ups
class
Deadlift
2-2-2-2-2
Front Rack Lunge

6-6-6-6
 
Saturday 10/1/16
comp
Snatch: build to max TnG double
emom 10
3 sq clean thruster TnG 135, 95
class
200m Run
15Wall Balls 20, 14
2 Rope Climbs
Monday 10/3/16
comp
split jerk 5×2@80%
5k row for time
class
For Time
30-25-20
Thrusters 95, 65
Box Jump Overs 24, 20
Tuesday 10/4/16
comp
emom 10
7 ttb *goal is straight sets or close to that as possible
5x100m sprint
rest 3 minutes between efforts
class
12 minutes to build to max Clean
10 EMOM
1 rep at 70% of max on day
Wednesday 10/5/16
Comp
BP shoulders
50 hip ext
Snatch 5×1@80 3×1@85 3×1@90
Class
4x800m Run
rest 3 minutes between runs.
Thursday 10/6/16
comp
active rest day
class
Good Mornings
10-10-10
Back Squat
2×2@80% 2×2@85% 5×1@90%
Friday 10/7/16
comp
back squat
2×2@80% 2×2@85% 5×1@90%
class
3 Rounds of AMRAP 5, Rest 1
8 Left arm DB Push Press 70, 50
12 Pull Ups
8 Right arm DB Push Press
100m Run
Saturday 10/8/16
comp
for time
Bike 70 cals
20 cleans 185, 130
Row 750m
20 snatch 135, 95
class
21-15-9-15-21
Power Snatch 95, 65
Burpees
Knees to Elbow
Monday 10/10/16
comp
deadlift
4×3@80
2 rounds FT
30 cals bike
20 burpee
10 muscle ups
class
1. Push Press 5×2 @ 85%
2. AMRAP 7
20 Air Squats
40 Double Unders
Tuesday 10/11/16
comp
50 hip ext
50 ghd sit ups
EMOM 10
Snatch 75%
2×1@ 85 2×1@90
class
Front Squat
4×3 @ 85%
AMRAP 10
10 DB GTO 50, 35
2 Rope Climbs
Wednesday 10/12/16
comp
10x
200m row
12 cals bike
rest 2 minutes between sets
class
AMRAP 20
200m Run
7 Strict Pull Ups
Thursday 10/13/16
Comp
Active rest day
Class
Row – max effort each set
2x400m
6x200m
rest ~2 minutes between efforts
Friday 10/14/16
comp
2 Front Squat + Split Jerk
4 x @80% 4x@85% cj max
class
Muscle Snatch 2-2-2
Snatch Balance 3×2 @ 50% 1rm snatch
Snatch 3×1@65% 3×1@75% 2×1@80% 2×1@85% 1@90% 5×1@70%
Saturday 10/15/16
Jr High Football Throwdown
1. 7 minute up ladder
3 clean & jerks 95, 65
3 lateral bar burpees
6,9,12….
2. 7 rep max front squat in 7 minutes
3. 2 Rounds for time

520m Run
2,000/1,400 DB GTO
final.
3 rounds for time
30/20 cal row
20 pull ups
10 deadlifts 225, 155
Monday 10/17/16
comp
easy 10 bike
jog 1 mile
mobility 20 minutes
class
Push Press 3×3@75% 2×2@80% 2×2@85% 2×1@90% 2×6@70%
DB Bent Row 5×8 each arm.
Strict Straight Leg Toe to Bar 5×8
Tuesday 10/17/16
comp
7 sets. OT90seconds:
Deadlift + Hang Clean +Power Clean + Push Jerk + Front Squat + Split Jerk
OHS 2-2-2-2-2
class
4 Rounds for Time
400m Run
50 Double Unders
Wednesday
comp
Hip Ext 5×15
Dealth by cals on bike
class
5 Rounds for Time
10 Front Rack Lunge 115, 80
20 Pull Ups
Thursday 10/20/16
comp
rest day
class
For Time
1,000m Row
50 Toes to Bar
75 Push Ups
12 Muscle Ups
Friday 10/21/16
comp
AMRAP 5 rest 5 AMRAP 5
10 cals bike
10 handstand push ups
3 muscle ups
back squat 3×3@85%
class
1. Build to max Snatch in 12 minutes
2. EMOM 10 – use 75%-80% from max out

Power Snatch + Hang Snatch + Snatch
Saturday 10/22/16
comp none
class
no class. B4B at CF woburn
Helen meets Grace
3 rounds
400m Run
21 KBS
12 Pull Ups
then
Monday 10/24/16
comp
2x400m Sprint
4x200m Sprint
EMOM 7
2-3 Rope Climbs. no jumping. controlled decent
class
Split Jerk 2-2-2-2-2
AMRAP 10
7 Push Up
7 Box Jump (24, 20)
Tuesday 10/25/16
comp
For Time
30 GHD Sit Ups
10 Muscle Ups
class
1. 12 minutes to build to max clean
2. Back Squat
4×4@80% 2×1@88%
Wednesday 10/26/16
comp
Snatch
5×1@70 3×1@80 2×1@90
Do back to back
AMRAP 5
Bike
AMRAP 5
Row
class
AMRAP 15
200m Run
7 Toes to Bar
2 Rope Climbs
Thursday 10/27/16
comp
30 kbs – low weight
bike 20 min
20 hip ext
10 ghd sit ups
mobility 30 min
**no class
class
For Time
60 Wall Balls
50 Pull Ups
Friday 10/28/16
comp
nashua prep
squat mobility
hip extension 3×15
Front squat 4×2 @ 75%
20 alternating Shoulder taps against wall
Tabata bike/row alternate. only one tabata
mobility 20-30 minutes
class
Power Clean + Push Jerk
1-1-1-1-1-1-1
Saturday 10/29/16
comp
nashua game day
class
400m Run each round
21-15-9
Clean 115, 80
Lateral Bar Burpees
Monday 10/31/16
comp
BP Shoulders
30 Pass through to L sit
Strict Pull Up 5×7
2k Row @ 80% pace
class
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
400m Run
31 Back Squats
31 Pull Ups
31 Burpees
Men: 135 Women: 95
 
Tuesday 11/1/16
comp
1) 4 sets @75% 4 sets @80% -use max clean %
Clean pull x2 + Power Clean
2) 3 Front sq + Jerk – 8 @ 80% jerk max
class
5 Rounds
AMRAP 3 minutes. Rest 2 minutes
13 Burpees
13 Box Jumps
Max Toes to Bar in remaining time
Wednesday 11/2/16
comp
For Time
50 Pull Ups
class
EMOM 20
Clean + Left Lunge + Right Lunge + Jerk
Thursday 11/3/16
comp
active rest day
class
“Lynne”
5 Rounds for max reps:
Body weight bench press
Strict Pull ups
Friday 11/4/16
comp
5k Row for Time
class
1.) Push Press 1-1-1-1-1
2.) AMRAP 5
Bike for Cals
rest 1 min
800m Run for time
Saturday 11/5/16
comp
Max Hang Power Snatch
Max 2 rep Power Clean
Max jerk
class
Run 1 Mile
50 Pull Ups
50 Toes to Bar
Run 1 Mile
Monday 11/7/16
comp
clean 80% 4×2 85 4×1
clean deadlift 110 6×3
30 strict ring dip
tabata assualt bike
class
AMRAP 15 Minutes
5 reps each arm Dumbbell Power Clean
5 reps each arm Dumbbell Shoulder to Overhead
5 reps each arm Overhead walking lunges
Men: 50 Women: 35
Tuesday 11/8/16
comp
Muscle Snatch 4×2 climbing
Snatch Balance 3×3 climbing
Snatch 80×2(2) 85(2) 88(2) 90(1) 75(3)
class
6 x 520m Runs
Rest 3 minutes between runs
Wednesday 11/9/16
comp
5×12 ghd sit up
5×12 hip ext
3×20 banded flys
10×10 calories bike. rest 1 minute between sets
class
For Time
25-20-15
Handstand Push Ups
Thursday 11/10/16
comp
active rest day
class
Push Jerk
2-2-2-2-2
Ring Row
7-7-7-7-7
*horizontal with feet elevated
Friday 11/11/16
comp
15 muscle up – horizontal ring rows if cant do mu. 35 reps
snatch high pull + hang snatch
1-1-1-1-1-1-1
class
“Ouellette”
6 Rounds for Time
400m Run with med ball (20, 14)
10 Front Rack Lunge alternating sides (135, 95)
Saturday 11/12/16
comp
1) 8 TTB OTM to failure – minimum 8 rounds
2) 5x200m sprints. rest 1:1
3) 3 RFT
20 squats
5 muscle ups
class
For Time
25 Thrusters
520m Run
25 Pull Up
25 Overhead Squats
25 Pull Up
520m Run
25 Thrusters
Men: 95 Women: 65
Monday 11/14/16
comp
5×12 GHD situp & hip ext
5k row
class
‘Helen’
3 Rounds for time
400m Run
12 Pull Ups
Tuesday 11/15/16
comp
1) 4 sets @75% 4 sets @80% -use max clean %
Clean pull x2 + Power Clean
2) 3 Front sq + Jerk – 8 @ 75% jerk max
class
Back Squat
1-1-1-1-1-1-1
Wednesday 11/16/16
comp
4×20 banded back flys
10 emom
1 strict muscle up + 2 strict ring dips
Deadlift 5×3 (tng) @ 80%
class
“Hope” 3 Rounds 1 Minute at each Station. Rest 1 Minute between rounds
Burpee
Box Jump (24, 20)
Thruster (75, 45)
Thursday 11/17/16
comp
active rest day
class
Push Press
1-1-1-1-1-1
5 Alternating sets
20 V sit ups
8 each arm Dumbbell rows
Friday 11/18/16
comp
Push Press
1-1-1-1-1-1
5 Alternating sets
20 V sit ups
8 each arm Dumbbell rows
class
8 Rounds for Time
30 Double Unders
200m Run
10 Pull Ups
Saturday 11/19/16
comp
max out hang power snatch
max out hang power clean
8 sets @ 75% max jerk
4 front squat + jerk
tabata empty sled push in gym. alternate handle grips when changing directions
class
AMRAP 15
10 Push Ups
3 Rope Climbs
Monday 11/21/16
comp
5×15 hip ext
row 3x1k. rest 1:1
behind neck jerk. build to max. drop set 75% 5×2
class
3 Rounds for time
400m Run
14 kettlebell squat clean thruster 53, 35
20 Toes to Bar
Tuesday 11/22/16
comp
back flys 4×25
Snatch pull + hang snatch emom 12 @ 70% max snatch
power clean + push jerk + split jerk emom 12 @ 70% max jerk
class
AMRAP 10
15 Box Jumps 24, 20
Wednesday 11/23/16
comp
class work only
class
Clean & Jerk
build to max in 12 minutes
emom 10
1 @ 70% of max on day
Front Squat
4×1 @ 90% max FS
Thursday 11/24/16
Thanksgiving
one class at 8am only
Comp and Class
“Murph”
For Time
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Friday 11/25/16
class schedule: 9am & 5:15pm
comp
targeted mobility 20 minutes
row 2k easy pace
quad smash & glute stretch
class
4 Rounds for Time
75 Double Unders
30 Sit Ups
Saturday 11/26/16
comp
snatch doubles @ 75, 80, 83, 85, 88, 90
2 front squats + 1 jerk – build to max.
drop sets to 65% of max emom 10
60 chest to bar pull ups. break into as few sets as possible
class
AMRAP 20
400M Run
20 Burpees
12 Clean & Jerk (135, 95)
Monday 11/28/16
comp
4×20 back flys
4×15 ghd sit ups
strict press add 26-44# kb banded on each side to start. add weight from there and climb
4-4-4-4-4
back squat 3×5 @ 80%
class
AMRAP 15
200m Run
20 DB Overhead Walking Lunges 50, 35
15 Push Ups
Tuesday 11/29/16
comp
Hang Power Snatch. 3×2@70 2×2@75 2×2@80
clean pull + Power clean 5@80 4@85
class
For Time -cap 8 minutes
30-20-10
Calorie Row
Burpees
Wednesday 11/30/16
comp
back flys 4×25
Hip ext 4×25
For Time
30 pull ups
30 power cleans
30 toes to bar
30 power snatches
m:95 w:65
class
Back Squat. wk 1
base numbers off 90% of 1rm
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 65% – 32X0
5 @ 65% 32X0
Row 2k – 80% moderate pace
Thursday 12/1/16
comp
active rest day
class
For Time
30 Pull Ups
30 Toes to Bar
Friday 12/2/16
comp
clean + FS + Jerk
build to max. then 4 sets at 85%
3 rounds
AMRAP 5 rest 1
cals bike
class
Push Press
base numbers off 90% of 1rm
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
5+ @ 65%
*do not rebound any reps off the shoulder
Renegade Rows 5×10 (5 each side each set)
Saturday 12/3/16
comp
Muscle Snatch 3-3-3
Build to max snatch for day
class
In 3:00 minutes:
1) 400m Run
max squats in remaining time
2) 400m Run
max strict pull ups in remaining time
3) 400m Run
max push ups in remaining time
4) 400m Run
max Toes to bar in remaining time
~Rest 3 minutes between rounds
monday 12/5/16
comp
emom alt 20 min
2 muscle ups
2 parr strict hspu
FS + jerk 60 2×3 70 2×3 75 2×2
class
5 rds for time
30 double unders
20 wall balls 20, 14
tuesday 12/6/16
comp
5×15 Ghd sit ups
10×2:00 bike intervals rest 1 between sets
class
10 OTM 80% of power snatch
hang power snatch
10 OTM 80% of power clean
hang power clean
Wednesday 12/7/16
comp
5×20 back flys
clean grip deadlift 3×2 110% 3×2 115% (keep pull posture tight)
4 rounds for time

50 double unders
20 Chest to bar pull ups
class
1. Push Press week 2
base off 90% of max
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
3+@ 70%
2. 5 rounds
15 V sit ups
15 weighted Russian twists
40 flutter kicks
Thursday 12/8/16
comp
rest day
class
Back Squat week 2
3 @ 70%
3 @ 80%
3+ @ 90%
3 @ 70% 32X0
3 @ 70% 32X0
Double Tabata
Bike first tabata
Row row second tabata
Friday 12/9/16
comp
Back squat week 2
class
Open WOD 14.4
AMRAP 14
60 Cal Row
50 Toes To Bar
40 Wall Balls
20 Muscle Up
Saturday 12/10/16
comp
1) clean & jerk
emom 10 80%. then 10 mins to build to max
2) snatch
emom 10 80%. then 10 mins to build to max
3) Tabata pull ups
class
2 rounds. AMRAP 3
2 rounds. AMRAP 3
10 Push Ups
*rest 1 minute between rounds
Monday 12/12/16
comp
5×25 back flys
5×15 hip ext
5×15 ghd sit ups
power clean + Hang pwr clean. build to max.
then 5 sets at 75%
class
Deadlift 5-5-5-5
AMRAP 8
40 Double unders
Tuesday 12/13/16
comp
muscle snatch 2-2-2
snatch balance 2-2-2
Hang snatch. build to 3rm
emom muscle ups
8min 1-3 reps
class
For Time (cap 15)
Row 1,000 meters
30 Toes to Bar
Wednesday 12/14/16
comp
5 rounds
Bike 90 seconds max cals.
rest 90
Row 90 seconds max distance
rest 90
class
EMOM 12
2 Clean + 1 Jerk. 70-80% of max
Push Press wk 3
base % off 90% 1RM
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
5+ @ 75%
Thursday 12/15/16
comp
rest day
class
5 rounds
Bike 90 seconds max cals.
rest 90
Row 90 seconds max distance
rest 90
Friday 12/16/16
comp
max unbroken chest to bar pull ups
3 rounds for time

10 power cleans 135, 95
10 box jumps 30, 24
strict press 3-3-3-3

class
Back Squat wk 3
5 @ 75% 24X2
3 @ 85%
1+ @ 95%
3 @ 85%
3 @ 75% 24X2
4 Alternating sets
12 Parallette heel touches. over med ball
8-12 Strict pull ups
Saturday 12/17/16
comp
snatch 2×2@70 2×2@75 2×1@80. climb to max
clean jerk 3×2@75 2×1@80. climb to max
front squat 4×3@80
class
AMRAP 20
10 Burpees
20 Pull Ups
10 Burpees
20 Push Press
10 Burpees
20 Power Cleans
10 Burpees
20 Toes to Bar
Men 95 Women 65
Monday 12/19/16
comp
seated arnold press 5×7
clean pull 110% 6×3
pendlay row 5-5-5-5
40-60 toes to bar. quality linked sets. limited rest
class
Push Jerk
2-2-2-2
AMRAP 10
10 Kettlebell Snatch 53, 35
30 Double Unders
10 Overhead Walking Lunge 53, 35
30 Double Unders
Tuesday 12/20/16
comp
1) hip extension 3×20
2)pause snatch (below knee 3 seconds)
1-1-1-1-1-1-1
3)amrap 10
bike 15 cals
10 ghd sit ups
class
For Time
21-18-15-12-9
Wall Balls (20, 14)
Deadlifts (135, 95)
Pull Ups
Wednesday 12/21/16
comp
EMOM 12
2 snatch + OHS 65-75%% 1rm
Strict Press. hold 3 seconds at lockout 3 at rack position

4-4-4-4
class
3 Rounds for Time
400m Run
12 Burpees
21 Toes to Bar
Thursday 12/22/16
comp
rest day
class
EMOM 12
2 snatch + OHS 65-75%% 1rm
Strict Press. hold 3 seconds at lockout 3 at rack position

4-4-4-4
Friday 12/23/16
comp
emom 16
1. row 15 cals
2. 2 muscle ups
class
EMOM 10
3 hang clean and jerk 60-70% of 1rm clean/jerk
Front Squat tempo-> 1018

3-3-3-3
Saturday 12/24/16
Rolling open gym
1 Handstand Push Up
3 L Pull Ups
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
10 Burpees
11 V Sit Ups
12 oz Beer
Monday 12/26/16
no classes
Tuesday 12/27/16
comp
Row
hip ext 3×25
back flys 5×25
4x1k rest 90 seconds between sets
class
Push Jerk
5-5-5-5
AMRAP 10
10 Pull ups
15 Push Ups
10 Toes to Bar
25 Squats
Wednesday 12/28/16
comp
1.seated aronld press 5×7
2.build to max hang sntach double
3.for time
21-15-9
cals bike
Burpees
5 muscle ups each round
class
1) EMOM 10 60-70% 1rm clean/jerk
Deadlift + Power Clean + Below Knee Hang Clean + 2 Jerks
2) Front Rack Lunge
5×8 alternating legs. climb in weight
Thursday 12/29/16
comp
make up missed work
back flys 5×25
40 ghd sit ups
class
1) Push Press week 5
5 @ 55%
5 @ 65%
5 @ 75%
5+ @ 85%
5+ @ 65%
2) For Time (cap 10)

21-15-9
Calorie Row
Power Snatch 95, 65
Friday 12/30/16
comp
Snatch
3×2@70% 3×1@80 1×1@84, 87, 90, 93, 95
db bent rows 5×7 climbing
class
5 @ 65%
5 @ 75%
5+ @ 85%
5 @ 65% 32X0
5 @ 65% 32X0
4 Alternating sets
12 Parallette heel touches. over med ball
8-12 Strict pull ups
Saturday 12/31/16
comp
hip ext 4×20
clean and jerk
3×2@60 3×1@70 1×1@75, 80, 83, 85, 87, 90
class
AMRAP 20
30 Double Unders
2 Rounds of Cindy
Monday 1/2/17
class at 9am only
comp
no extra work
class
“Jack”
AMRAP 20
10 Box Jumps 24, 20
Tuesday 1/3/17
comp
1. emom 10
5 strict hspu
2. 50 ghd sit ups
3. tabata row for cals
class
“Josh”
21 Overhead Squat 95, 65)
42 Pullup
15 Overhead Squat
30 Pullup
9 Overhead Squat
18 Pullup
Wednesday 1/4/17
comp
power snatch + hang snatch. 7 sets climbing
split jerk. hold catch 3 seconds. 2×1@ 70% 8×1@80%
class
Deadlift
5-5-5-3-3-3
4 rounds alternating
25 Weighted Sit Ups
10 each arm DB Rows
Thursday 1/5/17
comp
class
5 Rounds
30 Seconds Row max calories
Rest 1 minute
30 Seconds Max Wall Balls
Rest 1 minute
30 Seconds Bike max calories
Rest 1 minute
Friday 1/6/17
comp
thursday wod
class
1. Push Press week 2
base off 100% of max
3 @ 60%
3 @ 70%
3 @ 80%
3+ @ 90%
3+@ 70%
Back Squat week 2

3 @ 70%
3 @ 80%
3+ @ 90%
3 @ 70% 33X0
3 @ 70% 33X0
Saturday 1/7/17
comp
1) power snatch + hang below knee power snatch
build to max. drop set 4×1@ 70% of max
2) 3 front squat + 4 lunges. 5 sets climbing
class
Monday 1/9/17
comp
bp shoulders
strict press with banded kb 5×5 climbing
chin ups 5×10
build to max 5 rep hang power clean
class
AMRAP 5
Burpees
AMRAP 4
16 Double Unders
AMRAP 1
Air Squats
Tuesday 1/10/17
comp
20 reps Pass through to L sit. hold 3 seconds
emom 6
5 muscle ups
scale emom 15
3 c2b 3 ring dip
amrap 10 max cals bike
class
1. 12 minutes to build to max 10 rep TnG Deadlift
2. AMRAP 10
7 KB Thruster each arm 53, 35
7 Toes to Bar
Wednesday 1/11/17
comp
5×10 hspu. should be looking for unbroken sets.
scale to lmore sets at lower number if needed. kneeling kb press to scale further
5 rounds
400m AFAP
20 ghd sit ups
*rest 2 min between movements
emom
class
1. Hang Power Snatch 3-3-3-3-3
2. Push Jerk 3-3-3-1-1
Thursday 1/12/17
comp
make up or rest day
class
1) 5x5oom Row AFAP. rest between sets as needed.
2) 5×20 weighted sit ups.
Friday 1/13/17
comp
1. emom 10
15 double unders
7 burpees
2. emom 7
deadlift + power clean + hang clean + jerk @ 70% cj
3. 3 rd for time
15 cals bike
15 kbs 70, 53
class
Push Press wk 7
5 @ 65%
5 @ 75%
3 @ 85%
1+ @ 95%
5+ @ 75%
Bench Press week 7

5 @ 75% 44X2
3 @ 85%
1+ @ 95%
3 @ 85%
5 @ 75% 44X2
Saturday 1/14/17
comp
1. back ext 30 reps
2. emom 7
snatch deadlift + Power snatch + hang sn. + ohs @ 70%
3. amrap 7
sled push length of gym – no weight
10 push ups
class
3 Rounds for Time
800m Run
40 walking lunges
20 pull ups
Monday 1/16/17
comp
5×25 banded back flys
3 front squat + jerk 6 sets @ 70% of jerk
50 strict pull ups
class
7 rounds
in 2 minutes: rest 1 minute between rounds
200m Run
max toes to bar in remaining time
Tuesday 1/17/17
comp
clean/jerk 2×1@70 2×1@75 2×1@80 1×1@83, 88, 90, 90, 90
double alt tabata (16 rds)
bike
row
class
emom 10
Snatch deadlift + power snatch + 2 OHS
30 Turkish Get Ups 15/each arm NFT
Wednesday 1/18/17
comp
1. emom 10
2 strict muscle ups
scale. 3 strict false grip ring pull ups. 3 strict ring dips
2. challenge personal goal initial test out
3. 3k row for time
class
Day 1 of challenge
baseline workouts:
1. 7 minutes to build to max power clean
2. For time
10-9-8-7-6-5-4-3-2-1
Power cleans @ half bodyweight
burpees
Thursday 1/19/17
comp
rest day
class
1. 3 front squat + jerk 8 sets @ 70% of max jerk
2. 70 strict pull ups NFT
Friday 1/20/17
comp
BP shoulders
Hip ext 50 reps
glue ham raise negatives 20 reps
clean with pause below knee 3 seconds 10@70%
class
30-25-20-15
Wall Balls 20, 14
Knees to Elbow
Saturday 1/21/17
comp
snatch 6×2@70 3×1@80
cj 3×2@70 2×1@75 2×1@80 2×1@85
back squat 4×2@85
class
7 Rounds for Time
1000m Row
1 mile run
75 Push Ups
Monday 1/23/17
bonus wod for week:
For time
50 cal assault bike
50 cal row
800m Run
comp
1. 15 muscle ups for time
2. emom 5
15 burpees
3. 2k row 80% pace
class
Clean & Jerk
1-1-1-1-1-1-1
Tuesday 1/24/17
comp
Bulletproof shoulders
back flys 5×25
Turkish get ups 30 reps (15 each side)
hip ext 50 reps
ghd sit up 50 reps
class
CF Open wod 14.1
AMRAP 10
30 Double Unders
15 Snatches 75, 55
Wednesday 1/25/17
comp
Push Press build to 1rm
Snatch high pull + Power snatch 7×75-80% of ps
bonus wod
class
1. Back squat. build to 1rm for the day
2. Toes to bar 60 reps. as few sets as possible. NFT
Thursday 1/26/17
comp
rest day
class
1) Push Press. build to 1rm for the day
2) AMRAP 5
Bike max calories
rest 5 minutes
AMRAP 5
Bike max calories
Friday 1/27/17
comp
pendlay row 5×5
hspu 50 reps. few sets as possible
class
For Time
30 Calorie Row
Saturday 1/28/17
comp
1. for time (can be full or power)
10 snatch 155, 108
7 snatch 175, 123
3 snatch 195, 135
2. Front squat 3×10 75%

class
Tabata Push ups
Tabata Row
Tabata Sit ups
Tabata Pull ups
Tabata Squats
Monday 1/30/17
Bonus WOD
3×1 mile run FOR TIME. *MUST be done 3 separate days
comp
deadlift. clean grip.
6×4 110% max clean. return to 2 inches above floor
EMOM 7
3 push press + push jerk + split jerk
class
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups
Tuesday 1/31/17
comp
1. high hang Snatch 6×2 climbing
2. emom 10
2 muscle ups
15 double unders
*scale work to fit the minute.
class
AMRAP 6
5 Push Jerks 135, 95
10 Box Jumps 24, 20
Rest 6
AMRAP 6
10 Box Jumps 24, 20
Wednesday 2/1/17
comp
Jerk 3×2@80 2×1:85, 87,90,93
EMOM 20
Even Minutes Goat 1
Odd Minutes Goat 2
class
1. Front Squat
1-1-1-1-1-1
2. Alternate sets. NFT

5×6 strict straight leg toes to bar
5×10 strict DB Press
Thursday 2/2/17
comp
active rest day
class
EMOM 20
Even Minutes Goat 1
Odd Minutes Goat 2
Friday 2/3/17
comp
50 hip ext.
bp shoulders
back squat 5×3@85%
2k row for time
class
CF Open wod 15.1
AMRAP 9
15 Toes to Bar
15.1a
6 minutes to build to max clean & jerk (clock is continuous)
Saturday 2/4/17
comp
1. for time.
30 alternating single arm DB snatch (full) 50, 35
2. max 3 rep Thruster. from the floor
class
With a partner alternate 10 rounds. cap 20 min
200m Run
Monday 2/6/17
bonus wod.
with your team of 3..
for time
grace + isabel + karen
2 people split work as needed. 1 person will continuously run 200m. switch runners after each
200. mixed gender teams can use 1 mens 1 womens barbells and wall balls.
comp
emom 10
3 ttb + 2 c2b + 1 bar mu
jerk 4×5@75%
20 strict parallette hspu.
class
16 minutes. alternate movements
20 seconds max effort, 10 seconds rest.
Row calories
Box Jumps 24, 20
DB ground to overhead 50, 35
Abmat situps
Tuesday 2/7/17
comp
10 min max cal bike
7 min max cal bike
3 min max cal bike
rest 3 minutes between each
pendlay row 5×5

emom 5
10 c2b
class
Power Clean & Jerk
2-2-2-2
AMRAP 8
2 Bear Complexes (power clean + front squat + jerk + back squat + jerk) 135, 95
8 Toes to Bar
Wednesday 2/8/17
comp
emom 20
odd goat 1
even goat 2
class
“Lynne”
5 rounds For max reps
bodyweight bench press
strict pull ups
Thursday 2/8/17
comp
rest
class
emom 20
goat day
Friday 2/9/17
comp
back ext 30 reps
3 front squat + jerk – 6 sets climbing
15 muscle ups – as few sets as possible
class
“Diane”
21-15-9
Deadlift 225, 155
Handstand Push Ups
Saturday 2/11/17
comp
2 rounds For time
40 cal row
25 ghd sit ups
100 double unders
class
Ascending Ladder for 15 Minutes
Increase by 1 rep each round
Monday 2/13/17
bonus
you pick.
5k row = 3 points
3k row = 2 points
2k row = 1 point
comp
Snatch TnG 4-4-4
build to max set of:
power clean + 2 pj + hang clean + 2 pj
class
“Angie”
100 Pull Ups
100 Push Ups
100 Sit Ups
100 Squats
Tuesday 2/14/17
comp
emom 20
goat work
class
1. 5 heavy working sets
Power snatch + hang snatch
2. Back Squat
4×3 @ 85%
Wednesday 2/15/17
comp
off day
class
EMOM 20
Goat 1
Goat 2
Thursday 2/16/17
comp
no extra. do class
class
paleo challenge baseline re test
1. 7 minutes to build to max power clean
2. For time
10-9-8-7-6-5-4-3-2-1
Power cleans @ half bodyweight
burpees
Friday 2/17/17
comp
emom 7
3 power snatch 135, 95
20 double unders
*both in same minute
front squat 3×5 @ 80%
class
5 rounds
Bike 60 seconds max cals
rest 60
Row 60 seconds max cals
rest 60
Saturday 2/18/17
comp
Deadlift 5-5-5-5
3 rft
4 bar mu
15 walk lunge steps. 2 db oh 50, 35
class
AMRAP 15
3 Jerks 205, 155
10 Toes to Bar
Monday 2/20/ 17
comp
amrap 12
bike 15 cals
10 push ups
class
4 Rounds for Time
20 Overhead Squats 95, 65
20 Box Jumps 24, 20
20 Pull Ups
Tuesday 2/21/17
comp
Back Squat
5×4@80%
class
Push Press
5-5-5
AMRAP 8
10 DB Ground to Overhead 50, 35
30 Double Unders
Wednesday 2/22/17
comp
15 min bike easy.
20 min mobility problem areas
class
1. EMOM 10
3 TnG Power Snatch
2. EMOM 10
2 Clean & Jerk
Thursday 2/23/17
comp
class
EMOM 20
Goat 1 odd minutes
Goat 2 even minutes
Friday 2/24/17
comp
class
CF Open 17.1
cap 20 minutes
10 DB Snatches 50, 35
15 Burpee Box Jump Overs 24, 20
20 DB Snatches
15 BBJO
30 DB Snatches
15 BBJO
40 DB Snatch
15 BBJO
50 DB Snatch
15 BBJO
Saturday 2/25/17
comp
walk through day
class
AMRAP 15
400m Run
15 Toes to Bar
Monday 2/27/17
comp
Open WOD
OR
EMOM 10 (both same minute)
2 Muscle Ups
4 HSPU
class
Front Squat
4-4-4
For Time
1000m row
60 Squats
200 Double Unders
Tuesday 2/28/17
comp
BP Shoulders
7 RFT
sled push down & back
10 ghd sit ups
class
5 Rounds for Time
15 Pull Ups
Wednesday 3/1/17
Thursday 3/2/17
comp
just class and mobility
class
EMOM 20
even minutes Goat movement 1
odd minutes Goat movement 2
Friday 3/3/17
comp
open
class
17.2 Open WOD
AMRAP 12
2 rounds
50 ft walk lunge DB in front rack
16 Toes to Bar
8 DB Power Cleans
2 rounds
50 ft walk lunge DB in front rack
16 Bar Muscle Ups
8 DB Power Cleans
50/35
Saturday 3/4/17
comp
easy day
class
For Time
1,000m Row
20 Power Snatch 135,95
1 Mile Run
20 Clean and Jerks
Monday 3/6/17
comp
AMRAP 10
15 Bike cals
7 HSPU **use games standard
class
Push Press
5-5-5
AMRAP 10
8 Pull Ups
8 Burpees
25 Double Unders
Tuesday 3/7/17
comp
Split Jerk 5×2 @ 85%
2 RFT
Row 750m
25 GHD sit ups
class
5 Rounds for Time
Wednesday 3/8/17
comp
extra mobility
class
12 minutes to build to heavy snatch for day
12 minutes to build to heavy clean and jerk for day
Thursday 3/9/17
comp
extra mobility
class
EMOM 20
Friday 3/10/17
comp
open
class
17.3 Open Wod
Saturday 3/11/17
comp
class
AMRAP 20
teams of 2
1200m row – switch every 300m
40 shoulder to overhead 135, 95
40 burpees
Monday 3/13/17
comp
4 rds for time
20 cal row
10 hspu
class
Back Squat
5-5-3-3
Weighted sit ups
5×20
Tuesday 3/14/17
comp
class
20 Rounds
30 seconds work. 30 seconds rest
Push Ups
Toes to Bar
Row
Wall Balls 20, 14
Wednesday 3/15/17
comp
na
class
EMOM 10
2 Power Clean 2 Jerks
For time (cap 7 minutes)

9-12-15
thrusters 95, 65
bar facing burpees
Thursday 3/16/17
comp
class
EMOM 20
Goat 1
Goat 2
Friday 3/17/17
comp
open
class
17.4
AMRAP 13
55 Wall Balls
55 Cal Row
55 Handstand Push ups
Saturday 3/18/17
comp
class
Teams of 3
For time 10k Row.
Switch every 300m
Monday 3/20/17
comp
class
Hang Power Clean & Push Jerk
5-5-5-3-3
Strict Pull Ups
5×10
Tuesday 3/21/17
comp
extra mobility
class
Front Squat
3-3-3
AMRAP 7
15 Double unders
12 Pull Ups
9 Squat clean Thruster 95, 65
Wednesday 3/22/17
comp
extra mob
class
5 Rounds for Time
200m Run
200m Run
30 Abmat Situps
Thursday 3/23/17
comp
class
1.) EMOM 4
2 Muscle Snatch
2.) EMOM 8
Power Snatch @ 70% of 1rm power snatch
3.) Build to max Power Snatch for day
Friday 3/24/17
comp
class
EMOM 20
Goat 1
Goat 2
Saturday 3/25/17
comp
Class
17.5 Throwdown
10 Rounds for Time
9 Thrusters 95, 65
35 Double Unders
Monday 3/27/17
comp
no extra
class
Bench Press
5-5-5-5-5
Weighted Strict Pull Ups
5-5-5-5-5
Tuesday 3/28/17
comp
no extra
class
AMRAP 15
7 Burpees
7 Knees to Elbow
Wednesday 3/29/17
comp
class
Snatch
4×2 @75% 3×1 @ 80%
Deadlift
3×5 @ 70% 2×3@75%
Thursday 3/30/17
comp
class
1 Mile Run; Rest 1 Minute
200m Run; Rest 3 Minutes
800m Run; Rest 1 Minute
200m Run; Rest 3 Minutes
400m Run; Rest 1 Minute
200m Run
Friday 3/31/17
comp
class
Push Press
5-5-5
AMRAP 8
Saturday 4/1/17
comp
class
Teams of 2
For Time
2K Row
50 Squat Clean Thrusters (105, 80)
75 Burpee Over Bar
100 Deadlifts
Monday 4/3/17
comp
class
Front Squat
3×6@85%
AMRAP 5
rest 2
AMRAP 5
3 Power Cleans
5 Jerks
10 Sit ups
men: 135 women: 95
Tuesday 4/4/17
comp
class
For Time
21-18-15-12-9
Deadlift 225, 155
Strict Pull Ups
Wednesday 4/5/17
comp
class
5 Rounds for Time
400m Run
Thursday 4/6/17
comp
class
Split Jerk
5×3 @75-80%
Alternate sets
Strict Ring Dip 5×8
DB Row 5×8 each arm
Friday 4/7/17
comp
class
AMRAP 12
4 Overhead Squats
3 Rope Climbs
Saturday 4/8/17
comp
class
6 Rounds for Time
200m Run
10 Toes to Bar
Monday 4/10/17
comp
bp shoulders
5×10 hip ext
5×20 back flys
Emom 10
class
AMRAP 15
10 Walking Lunges
30 Double Unders
6 Wall Walks
Tuesday 4/11/17
comp
A) Front Squat 3×2@85%
B) 3 Rds for Time
400m Row
15 Burpee
class
1) Hang Power Clean
2-2-2-2
2) For Time
21-15-9
Power Clean 135, 95
Pull Ups
Wednesday 4/12/17
comp
emom 10
2 Strict muscle up *scale emom 20 alt. ring pull ups/ dips
7 sets climbing
HH Snatch + hang sn + snatch
class
Back Squat
5-5-3-3
Strict Press
5-5-3-3
Thursday 4/13/17
comp
rest
class
7 Rounds for Time
10 Box Jumps 24, 20
10 Push Ups
Friday 4/14/17
comp
3xmax hspu
class
3 Rounds for Time
800m Run
50 Sit Ups
Saturday 4/15/17
comp
clean/jerk build to max
class
Partner WOD
8 Rounds For Time
200m Run with 45/35
20 Strict Pull Ups
Monday 4/17/17
comp
only class
class
“Glen”
30 Power Clean & Jerks 135, 95
1 Mile Run
10 Rope Climbs
1 Mile Run
100 Burpees
Tuesday 4/18/17
comp
1) 3x for time
400m row
400m run
2) emom 7 *goal should be for unbroken set
3 ttb + 3 c2b + bar mu (scale to 3ttb + 5 c2b)
class
Hang Snatch
2-2-2-1-1
Front Squat
5-5-3-3-3
Wednesday 4/19/17
comp
Seated arnold press 5×7
snatch deadlift 5×4 @100% sn
5 rounds
10 v sit ups
30 second superman hold
15 tuck sit ups
30 second plank hold
class
5 Rounds
30 Seconds Row max calories
Rest 1 minute
30 Seconds Max Wall Balls
Rest 1 minute
30 Seconds Bike max calories
Rest 1 minute
Thursday 4/20/17
comp
rest
class
1) 12 minutes to build to a 2rm Thruster for the day
2) Seated Arnold press 5×7
3) Tabata
tuck sit ups
Friday 4/21/17
comp
12 min build to 2rm thruster
back squat 3×3@85% 3×1@90
class
5 Rounds for time
12 Pull Ups
6 Push Jerks
Saturday 4/22/2017
comp
1) build to max split jerk
2) 3 rounds
sled drag 400m 135, 90
10 tire flips
200m back rack carry 225, 155
class
team of 2
1 mile run together
40 Push Jerks
40 Back Rack Lunges
800m Run together
Monday 4/24/17
comp
1) 7x at 75% clean
3 Deadlifts + Power Clean
2) emom 8
3 ttb + 4 c2b + mu
3) tabata ring L sit hold
class
3 Rounds for Time
800m Run
75 Squats
Tuesday 4/25/17
comp
Snatch 5×2@80% 2×1@85%
Row 4×300 @500 pace
60 ghd sit ups
class
Strict Press
3-3-3-3
AMRAP 12
5 Burpees
* 5 power snatches each round. Burpees increase by 5 each round.
Wednesday
comp
bp shoulders
5×20 back flys
bench press 4×3@85% 2xamrap@70%
class
10 Rounds for Time. cap 15
6 Strict Hand Stand Push Ups
10 Strict Pull Ups
Thursday 4/27/17
comp
rest
class
1) 3 Deadlift + Power Clean: 3 sets at 75% 1rm
2) Power Clean
2-2-2-1-1-1
Friday 4/28/17
comp
5×15 rear delt row.- use band
back squat 4×3@80
clean grip deadlift 4×5@110 of clean
class
Push Jerk 3×3@80%
3 Rounds For Time

400m Run
10 KB Thrusters 53, 35 *5 each arm
15 KB Sumo High Pulls 53, 35
Saturday 4/29/17
comp
power clean 2-2-2-1-1-1
amrap 6
10 cal bike
3 muscle ups / 6 c2b
class
7 Rounds. On The 2 Minute
For Time
200m Run
10 Toes to Bar
Monday 5/1/17
comp
4×10 ghd hold with row. start with pvc move up in weight. must be 10 in row solid position
HS hold 50 shoulder taps
muscle snatch 3×2@60 3×2@70
class
1) deadlift – build to max for day
2) double tabata
weighted russian twists
supermans
Tuesday 5/2/17
comp
hang clean 3×2@75 3×1@80 2×1@85
push jerk 5-5-5-2
class
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups
Wednesday 5/3/17
comp
1) 7 sets @75% snatch
3 Deadlifts + Power Snatch
2) emom 8
3 ttb + 4 c2b + mu
3) tabata parallette L sit hold
class
AMRAP 15
400m Run
Thursday 5/4/17
comp
rest
class
back squat build to max
Friday 5/5/17
comp
back squat max out
tabata assault bike
class
5 Rounds for Time
7 each arm DB Ground to Overhead 50, 35
12 Box Jumps 24, 20
12 Knees to Elbow
Saturday 5/6/17
comp
1) Power Clean 3×2@80 5×1@85 3×1@90 -base off PC
2) front squat 3×3@80
3) 4 RFT
250m row
12 ttb
class
AMRAP 20
30 Push Ups
15 KBS 70, 53
Monday 5/8/17
comp
1) emom 7
3 strict pull ups + 3 c2b + 1 mu
2) strict press with banded kb – 5×4
class
4 Rounds. max effort each set with rest between sets as needed.
300m Row
400m Run
Tuesday 5/9/17
comp
muscle clean + push press 3-3-2-2
Front Squat 3×3@85%
class
Build to max snatch
Wednesday 5/10/17
comp
For time
1) back flys 5×20
2) ghd hip ext 5×10
3) 3 Rounds
20 bike cals
20 DB GTO 50, 35
then
10 clean and jerks 225, 158
class
2017 Masters Regional WOD 3
For Time
21-15-9
Shoulder to Overhead 135, 95
Chest to bar pull ups
Thursday 5/11/17
comp
rest
class
Build to max clean and jerk
Friday 5/12/17
comp
clean and jerk max
class
3 Rounds for Time
400m Run
15 Toes to Bar
Saturday 5/13/17
comp
1) emom 8
power snatch + ohs + hang snatch @75%
2) emom 8
power clean + hang clean + 2 jerks @75%
3) 5rds nft
10 Strict ring dips
10 Barbell rows
class
Partner WOD
For Time
2,000m Row
6 Rounds
20 Burpees
20 Pull Ups
Monday 5/15/17 — bring a friend week

comp
1) emom 8
2 ring mu
2) power Snatch
6×3@70% of sn
class
1) Front Squat + Jerk
5×2@70%
2) AMRAP 12
5 Deadlift 225, 155
7 Box Jumps 24, 20
9 Push Up
Tuesday 5/16/17
comp
30 min targeted mobility – not negotiable
Hang below knee power clean 5×3 70% of clean
double tabata
alternating row / bike
class
5 Rounds for time
400m Run
15 Med Ball Cleans 20, 14
20 Sit Ups
Wednesday 5/17/17
comp
1) 3 rft
10 ttb
7 c2b
10 Power Clean and Jerk 105, 73
7 Power Snatch
2) 1 mile run – 2 mile pace
class
1) 5 Rounds NFT
5 Bench Press
10 Ring Row – change horizontal elevation to change difficulty
2) Tabata – switch movements each minute

DB GTO
Burpees
Thursday 5/18/17
comp
rest
class
1) Snatch Deadlift with pause below knee 3 seconds
6×3@90%
2) 3 Rounds for Time (cap 13)
10 Toes to Bar
7 Chest to Bar
10 Power Clean and Jerks 105, 73
7 Power Snatches
Friday 5/19/17
comp
Front rack sotts press 4×4 position over weight
barbell row 4×7
hang power snatch 5×2@75
class
Push Press 3-3-2-2
Back Squat WEEK 1

4×10 @ 60%
Saturday 5/20/17
comp
emom 10
clean deadlift + Power Clean + Push Jerk + Split Jerk – 60% CJ
Front Rack Lunge 4×6 climbing
class
3 Rounds for Time
800m Run
30 Pull Ups
Monday 5/22/17
comp
EMOM to failure
3 ttb + 3c2b + 1 mu
Build to max thruster
class
5 Rounds AMRAP 3 Rest 1
6 Push Ups
9 Air Squats
Tuesday 5/23/17
comp
bike 10 min max cals
2 Front squats + 1 Jerk 7 sets@80% jerk
class
Deadlift
6×3@80%
Alternating sets
Strict Body Roll 5×5
Double DB Bent Row with pause
5×7
Wednesday 5/24/17
comp
front rack sotts press 4×4
build to max power clean & push press
3×2 @ 75% of max build up
class
Font Squat 3×3@85%
AMRAP 10
10 DB Overhead Lunge, 50,35
10 Toes to Bar
10 DB Overhead Lunge
10 Push-ups
10 DB Squat Snatch (alternating)
Thursday 5/25/17
comp
rest
class
1) emom 7
2 power snatch + 1 hang power snatch
2) emom 7
2 hang power cleans + 2 split jerks
3) amrap 5
15 Double Unders
5 Ground to Overhead 115, 80
Friday 5/26/17
comp
1) emom 7
2 power snatch + 1 hang power snatch
2) emom 7
2 hang power cleans + 2 split jerks
3) amrap 5
15 Double Unders
class
Back Squat
4×10 @63%
50 Ring Rows – change horizontal angle to increase/decrease difficulty.
Saturday 5/27/17
comp
2 mile run
class
100m Run
10 Burpees
100m Run
10 Knees to Elbow
Monday 5/29/16
comp
no extra
class
Murph
1 Mile Run
100 Pull Ups
200 Push Ups
300 Air Squats
1 Mile Run
Tuesday 5/30/16
comp
20-30min targeted mobility
back flys 5×20. hit multiple angles
4×15 hip ext
4×15 ghd sit up
class
Power Clean + Front Squat + Push Jerk
5×1@80% of jerk
5×1@83%
2×1@85%
Wednesday 5/31/17
comp
snatch balance – build to heavy single
snatch
4×2 @ 70
3×2@ 75
class
AMRAP 4
Bike cals
then
AMRAP 10
25 Double Unders
Thursday 6/1/17
comp
rest
class
1) Snatch Balance – build to heavy single for the day
2) Snatch with pause below the knee
4×1 @70%
3×1 @75%
3×1 @80%
Friday 6/2/17
comp
Clean deadlift 4×3@105%
split jerk 5×2@70 4×2@80
class
1) Back Squat 4×10@66%
2) 20 Turkish Get Ups
Saturday 6/3/17
comp
Snatch with pause below knee
4×1 @70% 3×1 @75% 3×1 @80%
clean + 2 fs + jerk 5@75%
class
5 Rounds for Time
400m
10 Push Press
10 Strict Pull Ups
Monday 6/5/17
comp
Front Squat 4×5@80
emom 10 2-3 muscle ups –sub ring pull ups/ring dips
class
For Time
21-15-9
Deadlift, 115, 80
Front rack lunge
Shoulder to overhead
Toes to bar
Tuesday 6/6/17
comp
DB row 5×7
hang power clean 2-2-2-2
class
AMRAP 15
5 Handstand Push Up
2 Rope Climb
20 Double Unders
*increase HSPU by 1 rep each round
Wednesday 6/7/17
comp
bp shoulders
snatch deadlift w/pause below knee 5×2@105%
muscle snatch 5×2@90% of ms max
snatch grip sotts press 4-4-4-4
class
Back Squat
4×10@70%
Thursday 6/8/17
comp
rest
class
For Time (cap 20)
800m Run
800m Run
30 Dumbbell Jerks 50, 35
800m Run
Friday 6/9/17
comp
For Time (cap 20)
800m Run
800m Run
30 Dumbbell Jerks 50, 35
800m Run
class
1) Snatch
5×1@80
4×1@85
2) Ring rows with pause 5×8
Saturday 6/10/17
comp
build to max:
1)Power clean + Push Jerk + Hang Clean + Power Clean +Push Jerk + Thruster
class
Partner Wod
AMRAP 20
‘Helen’
400m Run
21 KBS 53, 35
12 Pull Ups
*run together. One person works at a time
Monday 6/12/17
comp
ghd sit up 5×10
clean deadlift with pause at knee + below knee hang clean and jerk 7×1@75 3×1@80
class
2 sets
3x400m
rest 1 minute between runs. rest 4 minutes between sets. pace should be based off your goal 1
mile time
Tuesday 6/13/17
comp
back ext 5×7
row cals – amrap 10
snatch grip press 3-3-3-3
class
1) Deadlift (tng)
5×3 @ 85%
2) EMOM 10
3 toes to bar +2 bar muscle ups
Wednesday 6/14/17
comp
Snatch pause at knee deadlift + Hang Snatch 7×1@75 3×1@80
20 min work on goats
class
1) Back Squat
5×1@85%
16 DB GTO 70, 50
20 Burpees
Thursday 6/15/17
comp
class
Weighted Sit ups 5×20
Friday 6/16/17
comp
Bench press 5-5-5
push press 5-5-5
1 mile run – fast but not max effort
class
1) Back Squat 5×7 @ 73%
2) Tabata
bike max cals
Tabata
row max cals
*rest 2 minutes between second tabata.
Saturday 6/17/17
comp
Power Clean & Jerk – build to heavy set for day
split jerks 5×2@85%
class
8 Rounds for Time
12 Push Ups
8 Strict Pull Ups
Monday 6/19/17
comp
1. high hang Snatch 6×2 climbing
2. emom 10
2 muscle ups
15 double unders
*scale work to fit the minute.
Class
1) Deadlift
6×2@88%
2) 3 Rounds for Time -cap 5 min

15 Cals on Bike
12 Burpees
Tuesday 6/20/17
comp
build to max of
3×20 ghd sit ups
Power Snatch + OHS + Hang Snatch + OHS
pendlay row 5-5-5-5
class
AMRAP 6
10 Box Jumps 24, 20
Rest 6
AMRAP 6
10 Box Jumps 24, 20
Wednesday 6/21/17
comp
5×500 loop. rest 2 minutes between sets. run at 1 mile goal pace
class
1) Back Squat
5×1@88%
2) EMOM 10
4 Chest to bar pull ups + 3 Toes to Bar
Thursday 6/22/17
comp
rest
class
5×500 loop. rest 2 minutes between sets. run at 1 mile goal pace
Friday 6/23/17
comp
2 snatch deadlift + 2 hang power snatch x8 at 75%
build to heavy hang clean & jerk for day
class
Push Press 3-3-2-2
Back Squat
5×7 @ 76%
Saturday 6/24/17
comp
no extra
class
For Time
with partner
800m Run
30 Clean and jerks
30 Snatches
800m Run
Monday 6/26/17
comp
5×12 ghd sit ups
front squat + jerk 8×80%
class
AMRAP 20
200m Run
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Tuesday 6/27/17
comp
emom 7
3 muscle ups – scale: 3 ring pu + 3 ring dips. on on the 90 seconds x7
bike 10x 1 min ME 1 min rest
class
1) 12 minutest build to max power clean + hang clean
2) Back Squat
5×1@90%
Wednesday 6/28/17
comp
clean and jerk 5×1@90
Deadlift 6×2@85, x2 amrap@70
class
1) Snatch Pull + Power Snatch 5@85% max snatch
2) 3 Rounds for Time (cap 11)
400m Run
20 Alternating DB Snatches 50, 35
12 Burpees
Thursday 6/29/17
comp
rest
class
EMOM 20
odd min alt between bike & row 45 seconds max calories
even min: 3 muscle ups / 3 ring pull ups (unassisted) + 3 ring dips (scale to ring rows if need
assistance)
Friday 6/30/17
comp
bp shoulders
5rft
12 handstand push ups
12 alt kb full snatch 53, 35
class
1) Press 7-5-5-7
2) Back Squat
7×5 @ 80%
Saturday 7/1/17
comp
snatch 5×1@85
pwr clean & jerk 5×1@80 of cj
class
For Time
1,000m Row
800m Run
100 Push Up
100 Sit Up
Monday 7/3/17
comp
no extra
class
For Time
4 Rounds for Time
800m Run
30 Burpees
20 Pull Ups
Tuesday 7/4/17
closed july 4th no class
Wednesday 7/5/17
comp
Banded strict press with 2 second hold at top and in rack position, 5×3
Power clean & Push press 4×3@65 of cj
class
EMOM 10
Power Snatch +OHS +Hang pwr Snatch + OHS
-weight should be technically proficient. Goal is not max weight but can build.
Alternate Sets
Strict Pull Ups 5×10
Shoulder Taps 5×10
Thursday 7/6/17
comp
20-40 min mobility/active recovery
Add in class wod
class
Hard effort.
2k Row
1 Mile Run
Friday 7/7/17
comp
Snatch 5×3@60
3RFT
400m Run
10 Power Cleans and jerks 135, 95
5 Rope Climbs
class
Back Squat
6×5@65
Deadlift
4×2@70
Saturday 7/8/17
comp
CJ 6×1@75
Sn 6×1@75
class
4 Rounds for Time
400m Run
10 HSPU
Monday 7/10/17
comp
Muscle Snatch; build to heavy rep
Snatch Deadlift- elevated foot position 6×4@85 of sn
Single Arm DB Press 6×6 each arm
Class
Front Squat 5×2@80
AMRAP 10
Tuesday 7/11/17
comp
50 ghd sit ups
emom 10
4-8 c2b pull ups. focus on linking reps
snatch 6×1@80
class
For Time
2k Row
100 Box Step Ups w/ KB 53, 35
100 KBS 53, 35
800m Run
Wednesday 7/12/17
comp
1) 3rft
520m run
7 mu
2) 1 mile run. hard effort, not ME
class
1) Push Jerk 7×2@85%
2) Alternate
Ring Push Ups 5×15
Thursday 7/13/17
comp
rest
class
7 Rounds for Time
40 Double Unders
Friday 7/14/17
comp
hang Snatch 5×2@80%
Deadlift 5×2@85% -overhand grip-
class
1) Back Squat
5×8@76%
2) Tabata Vups
Saturday 7/15/17
comp
1. build to heavy 1 rep clean and jerk
2. 5rft
40 double unders
2 legless rope climb -no jump. No drop (scale to 4 with legs)
class
Partner WOD
AMRAP 15
400m Run
16 Toes to Bar
-run together. split reps evenly
Monday 7/16/17
comp
ohs 3-3-3-3
Defecite snatch deadlift 6×5@90
db row 10×8 each arm
class
for time
1 mile run
50 kb front rack walking lunge steps 53, 35
1 mile run
Tuesday 7/17/17
comp
amrap 10
bike max cals
rest 5
amrap 3
bike max cals
class
back squat
build to max in 12 min
power clean + jerk + 2 hang power cleans + 2 jerks + 2 front squats
5×1@90%
Wednesday 7/18/17
comp
snatch 5×1@85
cj 5×1@85
75 ghd sit ups
class
strict press 5-5-3-3-1-1
for time
500m row
30 burpees
Thursday 7/19/17
comp
rest
class
5 Rounds for Time
12 Toes to Bar
35 Double Unders
Friday 7/20/17
comp
5 Rounds for Time
12 Toes to Bar
35 Double Unders
class
1) Back Squat
7×5@83%
2) 40 Strict Pull Ups
Saturday 7/21/17
comp
run/row seminar
classs
AMRAP 6
Rest 1 minute
AMRAP 6
12 Push ups
Rest 1 minute
AMRAP 2
Pull Ups
Monday 7/24/17
comp
Row 7×2 min @ 28 SPM row easy 1 minute between efforts.
focus on hitting spm and working on form from seminar
class
1) EMOM 8
2 Power Cleans + 2 Jerks + 2 Front Squats
2) Build to max Power Clean & Jerk for day
Tuesday 7/25/17
comp
1) 10 rounds
AMRAP 30 seconds; rest 1 min
bike cals
2) 10 Front rack holds 20 seconds AHAP
3) press 7-7-7
class
“Rich”
For Time
13 Snatches 155, 105
then
10 Rounds
10 Pull ups
100m Run
then
13 Cleans 155, 105
Wednesday 7/26/17
comp
7 rds nft
3 strict mu
5 strict hspu
pendlay row 5×5
class
8 Sets. climbing
Strict Press + 2 Push Press
AMRAP 8
5 KB Power Snatch each arm 53, 35
7 Box Jumps 24, 20
7 Push Ups
Thursday 7/27/17
comp
rest
class
1) 8 minutes
30 Seconds max effort
30 seconds rest
2) row 2,000m
every 200m alternate 30 spm to 22 spm
Friday 7/28/17
comp
class
Snatch 7×1@70
CJ 7×1@70
Back Squat
8×4 @ 85%
Saturday 7/29/17
comp
1) build to 2rm hang snatch
2) 12 min up ladder
1 stone to shoulder
1oom run
class
For Time. with partner
400m Run
800m Run
100 Wall Balls
1 mile Run
100 Sit ups
Monday 7/31/17
comp
4x800m run at goal mile pace. rest equal time
class
Deadlift 6×2@85%
AMRAP 5
Tuesday 8/1/17
comp
5 rd NFT
15 ghd sit ups
10 back ext
10 db row each arm
10 Romanian deadlift technique focused
class
AMRAP 20
2 Muscle Ups
Wednesday 8/2/17
comp
5 rd for time
200m row
10 Pull ups
15 cal bike
10 toes to bar
class
Back Squat
9×3@88%
Thursday 8/3/17
comp
rest
class
200m Run
10 Pull Ups
200m Run
10 Toes to Bar
Friday 8/4/17
comp
row 5x500m 3-4 sec above pr. rest 4 min between sets
class
1) EMOM 10
hang below knee clean & jerk
2) Back Squat
Build to 3 rep max
Saturday 8/5/17
comp
snatch 6×1@75 2×1@80, 83
3 RFT
3 Rope climbs
class
AMRAP 8.
5 Burpees
5 Burpees
15 Push Press
5 Burpees
15 Pull ups
5 Burpees
15 Push Ups
rest 4 then repeat amrap
Monday 8/7/17
comp
for time
1k row
800m run
1k row
800m run
class
Push Press 5-5-2-2-2-2-2
*12 strict chin ups after each set
Tuesday 8/8/17
comp
emom 10
front squat + jerk
50 ghd sit ups
class
1) 12 minutes to build to max power clean
2) For Time
21-15-9
Box Jump 24, 20
Wednesday 8/9/17
comp
Run
4x800m. Rest equal time
class
1) Back Squat
5×2@90% 2×1@95% 2×1@98%
2) 25 Body rolls
Thursday 8/10/17
comp
rest
class
Run
4x800m. Rest equal time
Friday 8/11/17
comp
3 rft
250m row
15 kbs 70, 53
class
1) EMOM 10
Hang below knee snatch
2) Back Squat
build to 2rm for day
Saturday 8/12/17
comp
1) max out power snatch
2) 5 rounds – steady pace

200m sled drag @ 135, 90
20 ghd sit ups
class
AMRAP 20
200m Run
10 Pull Ups
15 Push Ups
Monday 8/14/17
comp
30 ghd sit ups
snatch grip deadlift 4×4@105 of max sn
emom 7
8 c2b pull ups
class
For Time
1000m Row
25 Thrusters 95, 65
100 Double Unders
800m Run
25 Thrusters
100 Double Unders
Tuesday 8/15/17
comp
bp shoulders
jerk 3×2 @75 3×2@80
extra 20-30 min targeted mobility – glutes, hips, quads, tspine etc…
class
3 Rounds for Time
400m Run
20 Toes to Bar
Wednesday 8/16/17
comp
30 hip ext
4×3 good mornings
back squat
build to 90% of max
class
1) EMOM
power clean + front squats + hang clean & jerk
2) clean and jerk 1 rep max
Thursday 8/17/17
comp
rest
class
14 minutes. Up ladder by 2 each round
Dumbbell Shoulder to Overhead 70, 50
Friday 8/18/17
comp
14 minutes. Up ladder by 2 each round
Dumbbell Shoulder to Overhead 70, 50
class
kang squat 4×5
back squat 1 rep max
Saturday 8/19/17
comp
make up or emom 20 alternating goats
class
1 mile run
10 rope climbs
5 rope climbs
800m run
Monday 8/21/17
comp
db rows 4×10
50 hip ext
front squat + jerk build to max
class
AMRAP 20
30 Double Unders
2 Rounds of Cindy
Tuesday 8/22/17
comp
back flys 6×20 – multi position
50 alternating shoulder taps
30 L sit pass through
50 ghd sit ups
class
4x500m row for time
rest 5 min between sets
Wednesday 8/23/17
comp
2 mile run
class
emom 7
high hang snatch + hang snatch + low hang snatch
build to max snatch
Thursday 8/24/17
comp
rest
class
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups
Friday 8/25/17
comp
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups
class
Front Squat
5-5-3-3-2
emom 7
5-10 Toes to Bar
Saturday 8/26/17
comp
amrap 5
bike cals
50 walking lunges
amrap 5
Row cals
50 walking lunges
class
With Partner
30 power snatches 135, 95
30 front rack lunges
30 power clean and jerks
30 front squats
Monday 8/28/17
comp
clean jerk 7×1@70
snatch dead 5×3 climbing
class
3 Rounds for Time
800m Run
20 Burpee Pull Ups
Tuesday 8/29/17
comp
20 rounds
30 seconds -alt row & bike
30 seconds rest
class
double kb/db Romanian deadlift 4×8
Split squat 4×8
Seated Arnold press 4×6
Wednesday 8/30/17
comp
build to max
snatch balance + 2 Ohs
Snatch 7×1@70%
back squat 4×2@90%
class
Power Clean 3-3-3
3 Rounds for Time

15 Toes to Bar
Thursday
comp
rest
class
tabata – row for cals
rest 1 minute then
amrap 4
10 wall balls
7 box jumps 24, 20
rest 1 minute then
Friday 9/1/17
comp
1) handstand push ups – 50 reps. score number of sets to complete.
2) tabata – row for cals

rest 1 minute then
amrap 4
10 wall balls
7 box jumps 24, 20
rest 1 minute then
class
snatch
3×2@ 75% 3×1@80
clean
6×1@90%
Saturday 9/2/17
comp
1) 50 hip ext
2) 100/80 cals bike for time
then
7 minutes to build to max clean and jerk
class
Partner WOD
For Time
50-40-30-20-10
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups
Monday 9/4/17
Labor Day – 9am only
“Wood”
5 Rounds for Time. Rest 1 minute between rounds
400m Run
10 Burpee Box Jumps 24, 20
10 Sumo Deadlift High Pulls 95, 65
10 Thrusters 95, 65
Tuesday 9/5/17
comp
30 min targeted mobility
bp shoulders
2k row – moderate hard pace
class
Push Jerk
2×5@75% 6×2@85%
4 rounds NFT
7 strict toes to bar
10 strict pull ups
Wednesday 9/6/17
comp
1. power snatch 83%-88%
2. 3rft
20 ghd sit ups
80 double unders
3. **instead of rowing 10 min on bike 30 sec hard 30 sec easy.
class
1) Back Squat 5×2 @ 90%
2) 2k Row
Thursday 9/7/17
comp
Rest
Class
1) Power Snatch
2-2-2-2
20 V sit ups
80 Double Unders
Friday 9/8/17
comp
5 Rounds for time
12 Pull Ups
6 Push Jerks
class
5 x 200m Run
rest 1 minute between sets
rest 5 minutes after set 5.
5 x 200m Run
rest 1 minute between sets
Saturday 9/9/17
comp
snatch 5×1@ 85% 3×1@90%
build to max
3rm hang clean
class
5 Rounds for Time
400m Run
25 walking lunge steps
Monday 9/11/17
comp
banded press 5-5-5-5-5
build to max
2 power cleans + 2 front squats + 2 STO
class
9/11 Memorial WOD
For Time
Row 2001 meters
Then 11 reps of the following:
Box Jumps (30″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row or Run 2001 meters
Tuesday 9/12/17
comp
NFT. – should be attempting longer unbroken sets. with focus on QUALITY movement. Not to be
partitioned.
40 Strict Pull Ups
75 push ups
100 butterfly abmat sit ups
100 Air Squats
snatch from blocks 2-2-2-2-2

class
Front Squat
5×3@85%
Deadlift
5×3@78% 5×2@83%
Wednesday 9/13/17
comp
bike 45 minutes.
class
‘Nasty Girls’
3 Rounds for Time
50 Air Squats
7 Muscle Ups
Thursday 9/14/17
comp
rest
class
2 Mile Run for Time
Friday 9/15/17 – back cycle work start-

comp
bp shoulders
snatch deadlift 7×2@110
class
Push Press
2-2-2-2-1-1
Back Squat
4×10 @ 60%
Saturday 9/16/17
comp
1) for time
750m row
12 kbs 70, 53
25 burpees over rower
12 kbs
2) 100 ghd sit ups
class
AMRAP 20
1 Rope Climbs
Monday 9/18/17
comp
30 Turkish get ups
Romanian deadlift 5-5-5-5-5 – go heavy but keep form stable.
class
Bench Press 5-5-5-5
25 Parallette pass through

50 Toes to Bar
Tuesday 9/19/17
comp
1) NFT. – should be attempting longer unbroken sets. with focus on QUALITY movement. Not to be
partitioned.
40 Strict Pull Ups
75 push ups
100 butterfly abmat sit ups
100 Air Squats
2) power snatch 10×1@80 of max snatch

3) Bike amrap 3×5 min. rest 5 min between
class
EMOM 10 -start at strong weight, can build
Power Clean + Hang Clean + 2 Jerks
Back Squat
5×1@90%
Wednesday 9/20/17
comp
1) 30 back extension
2) pendlay row 4×5
3) complete as many rounds as possible. Time to complete full round is 2 minutes. rest 30 seconds
between rounds.
Row 250m
4 Clean & jerks 225, 155
class
For Time
40 Pull Ups
then
3 rounds
20 DB GTO 50, 35
then
40 Pull Ups
Thursday 9/21/17
comp
rest
class
AMRAP 5 Row max cals
rest 5
AMRAP 5 Bike max cals
rest 5
AMRAP 5 Row max cals
rest 5
AMRAP 5 Bike max cals
Friday 9/22/17
comp
15 easy bike or run
class
EMOM 20 alternating movements
Odd minutes Goat 1
Even minutes Goat 2
Saturday 9/23/17
Lowell Jr High Throwdown
Wod 1
For time cap 12
30 box jump overs
400m Run
30 thrusters 45, 33
400m Run
30 box jump overs
Wod 2
AMRAP 6
Wod 3
in 12 minutes
max snatch
max clean and jerk
Monday 9/25/17
comp
bp shoulders
double tabata – alt
ring holds
handstand holds
Front squat 4×5@80
class
3 Rounds For Time
800m Run
30 Toes to Bar
Tuesday 9/26/17
comp
3x1000m row for time. rest 4 min between sets
clean pull 10×2@ 115%
class
Up Ladder 15 minutes
1 Squat Clean 155, 105
Wednesday 9/27/17
comp
build to max
Hang Snatch – 3 second pause below knee
barbell rows in ghd 5×10 climbing – very form dependent
Romanian deadlift 5×5 climbing
class
1) Push Jerk 7-7-7
2) AMRAP 10
200m Run
10 Pull Ups
Thursday 9/28/17
comp
Rest
class
1) Deadlift 5×4@80%
2) For Time – cap 7 minutes
750m Row
Friday 9/29/17
comp
1) bp shoulders
2) 7×10 Hip ext
3) For Time – cap 7 minutes
750m Row
class
1) Back Squat
4×10 @63%
2) DB Rows 6×10
Saturday 9/30/17
comp
build to heavy single, drop set 5×1@75 of single
snatch
clean and jerk
class
5 Rounds AMRAP 3, rest 1
7 Push Ups
10 Sit Ups
Monday 10/2/17
comp
AMRAP 20
bike cals
snatch deadlift
3-3-3-3
class
For Time
400m Run
25 Strict Pull Ups
400m Run
20 Strict Pull Ups
400m Run
15 Strict Pull Ups
400m Run
10 Strict Pull Ups
400m Run
5 Strict Pull Ups
Tuesday 10/3/17
comp
emom 10
3 muscle ups
*sub 30 min work on transition drills – include 30 dips
hang power clean
3-3-3-3
class
Power Snatch
3-3-3-3-3
Front Squat
4×3@80%
Wednesday 10/4/17
comp
on the 90sec. 7 rounds
2 power cleans + 2 jerks + 2 front squats + power clean + jerk + fs
4 rounds. 3:00 min clock

bike 20/15 cals
30 double unders
max hspu in remaining time. *sub wall walks
class
Split Jerk 6×1 @ 85%
For Time – cap 10 minutes

1,000m Row
30 Toes to Bar
Thursday 10/5/17
comp
rest
class
5 3:00 minute Rounds. no rest between rounds
200m Run
35 Double Unders
Max reps handstand push ups with remaining time.
Friday 10/6/17
comp
bp shoulders
snatch 7×1@85
2 mile run for time
class
1. Back Squat 4×10@ 66%
2. Weighted sit ups 5×20 AHAP
Saturday 10/7/17
comp
amrap 10 bike cals
then
class
4 rounds for time
800m run
20 walking lunge steps
Monday 10/9/17
comp
75 ghd sit ups
banded scap work A, T and Y positions 3×25 each position
20 turkish get ups
5×10 db row
class
1) 7 sets
2 Power + 2 Push Jerks
2) AMRAP 10
12 Hand release push ups
Tuesday 10/10/17
comp
3x rest 5 min between sets
tabata row for distance
seated single arm kb strict press 5×6 each arm
class
AMRAP 15
200m Run with 45/35 bumper plate
10 strict pull ups
Wednesday 10/11/17
comp
emom 10
goat movement
emom 10
3 mu – sub 30 min transition work including 30 dips
class
1) Hang power snatch
2-2-2-2
2) Annie
50-40-30-20-10
Double Unders
Sit Ups
Thursday 10/12/17
comp
rest
class
4 rounds. rest 5 minutes between.
Tabata Row for max distance
Friday 10/13/17
comp
1) 15 min glute activation work. *single leg preffered.
2) bike 5 min max cals
then
amrap 2 kbs 53, 35
then
amrap 2 chest to bar
class
Back Squat
4×10 @70%
Saturday 10/14/17
comp
max hspu test
AMRAP 12
200m run
4 stone to shoulder – alt
class
5 rounds for time
400m run
15 Burpees
3 Rope Climbs
Monday 10/16/17
comp
50 ghd sit ups
50 hip ext
20 back ext
snatch balance 2-2-2
snatch 6×1 80% 3×1 85%
class
Barbara
5 Rounds for time. Rest 3 minutes between rounds
20 Pull Ups
30 Push Ups
40 Sit Ups
50 Squats
Tuesday 10/17/17
comp
push jerk 10×1 85%
Deadlift 10×3 80%
class
In 12 minutes:
1 Mile Run
max Squat clean thrusters 135, 95
in 6 minutes:
800m Run
max Squat clean thrusters
*no rest between rounds
Wednesday 10/18/17
comp
Bp shoulders
3×25 scap fly A, T, Y
emom 10 goat
amrap 10
25 double unders
8 DB gto 50, 35
class
Clean and Jerk
2) Back Squat
5×1 @90%
Thursday 10/19/17
comp
rest
class
1) Push Jerk 6×1 @ 85%
2) amrap 10
25 Double Unders
8 DB Ground to overhead 50, 35
Friday 10/20/17
comp
amrap 20 bike cals
rest 10
amrap 10 bike cals
class
1) back squat
5×7 @73%
2) 5×20 weighted sit ups AHAP
Saturday 10/21/17
comp
20 min targeted mob
Hang Power snatch 2-2-2-2
2 mile run. NFT
class
AMRAP 18
With a partner. Alternate full rounds.
8 Burpees
7 Shoulder to overhead 115, 80
6 Pull ups
Monday 10/23/17
comp
split jerk 10×1@87%
emom 6
4 muscle ups
class
“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps 24, 20
Tuesday 10/24/17
comp
3×25 each banded scap work A, T, Y
3×25 each banded rows high elbows, normal height
7 rounds for time
Row 300m
30 double unders
class
1) Build to 3 rep hang power clean max
2) AMRAP 10 135, 95
10 Deadlift
6 Hang Power Clean
10 Push Ups
Wednesday 10/25/17
comp
snatch 7×1@80 2×1@85
emom 7
power clean + 2 hang cleans + 3 push jerks
class
EMOM 10
Power Snatch + 2 OHS
Alternate for 5 rounds. NFT
8 Weighted Strict Pull Ups
10 Hanging L sit raises
Thursday 10/26/17
comp
rest
class
For time
4 rounds. rest 5 minutes between.
Tabata Row for max distance
Friday 10/27/17
comp
tabata HSPU
class
For time
200m Run
21-18-15-12-9-6-3
Toes To Bar
Saturday 10/28/17
comp
no extra
class
No class at CFM – B4B at CFW
Helen meets Grace
3 Rounds
400m Run
12 Pull Ups
then
Monday 10/30/17
comp
2k row 80%
gymnastics Goat emom 12
class
1) 4×6 Yogi hamstring leans
2) Back Squat
5×7 @ 76%
Tuesday 10/31/17
comp
15-20 extra lower body mobility
snatch 6×3@65%
clean jerk 7×2@70%
emom 5
rings- 2 straight leg lifts +strict mu + 3 dips
class
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
400m Run
31 Back Squats
31 Pull Ups
31 Burpees
Men: 135 Women: 95
Wednesday 11/1/17
comp
30 min moderate bike
30-45 min roll out/activation/mobility work
class
5 Rounds NFT
400m Row @ 1k pace
10-15 Ring Rows
4-6 Parallette shoot throughs
10 DB Arnold Press
Thursday 11/2/17
comp
rest
class
Friday 11/3/17
comp
1) EMOM 12 Goat mov
2) 15 min moderate bike. Make an increase in pace from Wednesday.
3) 30-45 min roll out/activation/mobility work
class
AMRAP 20
200m Run
10 Kettlebell STO 53, 35 (5 each arm)
10 Push Ups
Saturday 11/4/17
comp
snatch 6×2@70
cj 8×1@75
class
partner Wod
3 rounds for time
800m run
50 Wall balls
30 Pull ups
partners run together. Both can work at same time but cannot do same movement at same time.
Alternate as needed.
Monday 11/6/17
comp
1. 30 strict ring dips
2. 50 ghd sit up
3. amrap 7
10 cals bike
class
Back Squat
7×5 @ 80%
Tuesday 11/7/17
comp
5 rds
for time
400m row
400m run
rest 4 minutes between sets.
class
1. Power Clean
3-3-2-2-1
2. For Time (cap 10)
21-15-9
Power Clean, 135, 95
Handstand Push up
Wednesday 11/8/17
comp
bp shoulders
75 hip ext
snatch deadlift 6×2@100%
emom 7
snatch x2@70%
class
“Lynne”
Five rounds for max reps of:
Body weight bench press
Pull-ups
Thursday 11/9/17
comp
rest
class
5 Rounds.
for time:
400m row
400m run
rest 3-4 minutes between sets.
Friday 11/10/17
comp
emom 20
1 mu OR 2 c2b/2 ring dip
3 deadlift at bodyweight
keep form tight entire emom
class
Push Jerk
2-2-2-2-2-2-2
Saturday 11/11/17
comp
no extra
class
“Ouellette”
6 Rounds for Time
Monday 11/13/17
comp
1. Snatch 5×1@80%
2. front squat 7×1@80%
3. AMRAP 6
7 cals bike
7 db power cleans 50, 35
class
Clean and Jerk
5×1@80%
AMRAP 12
5 Deadlifts – 60% 1RM
7 Toes To Bar
9 Push Ups
11 Abmat Sit Ups
Tuesday 11/14/17
comp
DB row 6×10 each arm
back ext 30 reps
2 mile run for time
class
1) EMOM 10
15 Double Unders
1 Snatch 65-80% of 1rm
2) In 6 minutes:
1,000m Row
max Bar Muscle Ups in remaining time
Wednesday 11/15/17
comp
AMRAP 5
8 cals bike
8 kbs 70, 53
rest 2 min
Amrap 5
6 burpees
6 pull ups
rest 2
Amrap 5
10 wall balls
7 hang power snatch 75, 55
rest 2
Amrap 5
row – cals
class
Back Squat
7×5@83%
Thursday 11/16/17
comp
rest
class
AMRAP 5
8 cals bike
8 kbs 70, 53
rest 2 min
Amrap 5
6 burpees
6 pull ups
rest 2
Amrap 5
10 wall balls
7 hang power snatch 75, 55
rest 2
Amrap 5
row – cals
Friday 11/17/17
comp
AMRAP 30
50 cals bike
800m Run
class
EMOM 12
1 Power Clean + 3 Jerks @ 75% of max jerk
Back Squat
5×1@90%
Saturday 11/18/17
comp
class
3 Rounds for Time
30 pull ups
20 power snatches 105, 75
400m run
Monday 11/20/17
comp
30 back extensions
row 3x1k. rest 1:1
behind neck jerk. build to max. then drop set 75% 5×2
class
3 Rounds for time
400m Run
16 kettlebell squat clean thrusters 53, 35
20 Toes to Bar
Tuesday 11/21/17
comp
Hang Power Snatch 2-2-2-2
strict ring dips 40 reps
db row 5×10
class
1) Hang Power Clean
2-2-2-2
2) 2 Rounds for time (cap 6)

400m row
12 Pull Ups
Wednesday 11/22/17
comp
easy bike ride 30 min
extra mobility
class
EMOM 12
3 Deadlift 225, 155
*same minute
Back Squat
5×1@90%
Thursday 11/23/17
Thanksgiving – one class at 8am
comp & class
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 11/24/17
9am & 5:15pm class only
row 2k easy pace
quad smash & glute stretch
class
4 Rounds for Time
400m Run
20 Knee to Elbow
75 Double Unders
Saturday 11/25/17
comp
no extra. make up if necessary. extra mob
class
AMRAP 20
20 Burpees
10 Clean & Jerk (135, 95)
Monday 11/27/17
comp
1) build to max power clean + 2 push jerks
2) front squat 5×1@90
3) emom 20 – alt movements
7-10 chest to bar pull ups
5-8 hspu
class
AMRAP 7
10 Push Ups
20 Walking Lunges
10 Air Squats
Then
3 Rounds for Time
400m Run
15 Burpees
Tuesday 11/28/17
Hang Power Snatch+OHS. 3×2@70 2×2@75 2×2@80
*work off power snatch max
15 strict muscle ups. NFT
class
Up ladder 15 minutes.
1 Toes to Bar
increase by 1 rep each round.
Wednesday 11/29/17
comp
emom 10
10-30 seconds. goat balance/hold position
bike 1 min MAX EFFORT. Rest 10 min. Repeat 1 min.
class
7×10 DB Romanian Deadlifts
7×14 Ring Rows
Thursday 11/30/17
comp
rest
class
Front Squat
1) 6×1 @ 90%
2) Bike max calories 1 minute
rest 10 minutes. Repeat 1 minute max effort.
Friday 12/1/17
comp
snatch 7×1@83%
Back Squat 5×2@85%
Split jerk 4×1@95%
class
4 Rounds for Time
400m Run
6 Bar Muscle Ups
25 Abmat Sit Ups
Saturday 12/2/17
comp
build to heavy clean for day
class
2 Rounds For Time
1 Mile Run
Monday 12/3/17
comp
30 back ext
75 ghd sit ups
snatch deadlift 5×3 climbing
hold for 15 seconds each minute for 10 minutes
parallette L sit holds
class
3 Rounds for Time
800m Run
20 Burpee Pull Ups
Tuesday 12/5/17
comp
75 hip ext
jerk 10×1 @85%
class
1) 10 minutes to build to max hang below knee power clean
2) AMRAP 10 cdgsc
8 Dumbbell GTO 50, 35
25 Double Unders
Wednesday 12/6/17
comp
30 strict ring dips
30 ring archer push ups
for time
21-15-9
power snatch 115, 80
cals bike
class
Back Squat
7×5 @ 85%
Thursday 12/7/17
comp
rest
class
For Time
21-15-9-6
Power Snatch 115, 80
200m Run
Friday 12/8/17
comp
snatch 6×3@78
amrap 30
bike cals
class
EMOM 20
2 clean and jerks
Saturday 12/9/17
comp
work weaknesses. extra mob. make up
class
For time. with a partner:
100/80 cal row
then
150 wall balls + 150 Pull ups
*partition wall balls and pull ups as needed. only one partner works at a time and must tag out to
change person working.
Monday 12/11/17
Comp
1. banded back flys 3×20(each position) A/T/Y
2. build to heavy set
front squat + jerk
then 5×2@70%
Class
5 Rounds for time
15 Chest to bar Pull Ups
30 Double Unders
Tueday 12/12/17
comp
snatch grip push press 5-5-5-5
for time
30-20-10
bike cals
8-7-6
ring MU
class
Alternate.
DB Row (each arm) 10-10-10-10-10-10
Wednesday 12/13/17
comp
1) bp shoulders
2) 30 back ext
3) 20 yogi hamstring leans in ghd
3) 3k row for time
class
1) EMOM 7
muscle snatch + OHS + hang below knee snatch
2) build to 1RM snatch for day
Thursday 12/14/17
comp
rest
class
1) Push Press 4-4-4-4
2) For Time (cap 10)

21-15-9
Bike cals
Burpees
Pull Ups
Friday 12/15/17
comp
20 yogi hamstring leans
Amrap 10
bike cals
amrap 2
burpees
amrap 1
db gto alternating 50, 35
*score each individually no break between*
class
1) 12 minutes to build to max clean
2)Back Squat
3×1@93 2×1@95%
Saturday 12/16/17
comp
Amrap 10
20 double unders
class
Partner Wod
100 Burpee Toes to Bar
OTM 1 full clean each person 155, 105
Monday 12/18/17
comp
jerk 10×1 @ 85%
80 double kb oh lunges NFT
class
AMRAP 20
20 Sit Ups
Tuesday 12/19/17
comp
banded back flys A, T, Y 3×20
banded rotator isolation 3×20
kb alternating single arm shoulder press 5×10 (5 each arm)
*should be double kb in front rack for each set
DB RDL 5×10
class
10 Minutes max cals row
rest 10
10 Minutes max cals bike
Wednesday 12/20/17
comp
-15 min bike easy
-personal weakness accessory work
-40 back ext
-20 min targeted mobility on lower body
class
EMOM 20
Thursday 12/21/17
comp
rest
class
Max Clean & Jerk
Friday 12/22/17
comp
max clean and jerk
class
Max Back Squat
Saturday 12/23/17
comp
no extra
class
1 Handstand Push Up
3 L Pull Ups
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
10 Burpees
11 V Sit Ups
12 oz Beer
Monday 12/25/17
closed
Tuesday 12/26/17
closed
Wednesday 12/27/17
comp
no extra
class
10 Rounds For Time
10 Pull Ups
12 Push Ups
Thursday 12/28/17
comp
no extra
class
1) Push Jerk
5-5-5-5
2) 3 Rounds for Time (cap 5 min)

20 cals bike
Friday 12/29/17
comp
no extra
class
1) EMOM 10
3 Clean Grip Deadlifts @ 70% of 1rm deadlift
7 V sit ups
*both same minute
2) Back Squat
2×20 @ 55%
Saturday 12/30/17
comp
no extra
class
For Time. Partner workout.
60 Burpees
then 10 rounds
1 Rope Climbs
50 Burpees
then 8 rounds
1 Rope Climbs
40 Burpees
then 6 rounds
1 Rope Climbs
*Split burpee reps. Alternate full rounds with partner.
Monday 1/1/18
closed
Tuesday 1/2/18
comp
50 hip ext
50 ghd sit ups
hang snatch 3×3@70 3×3@75
150 cal row for time
class
AMRAP 20
30 Double Unders
2 Rounds of Cindy
5 Pull ups
10 Push Ups
15 Squats
Tuesday 1/3/18
comp
1) emom 7
3-4 muscle ups
2) Power Clean
10-10-10 -goal to be unbroken TnG sets
class
Romanian Deadlift 5×5
EMOM 10
Push Jerk 185, 125
7 V Sit Ups
Thursday 1/4/18
comp
snow day closed no extra. do class work.
class
5 Rounds for time. Rest 3 minutes between rounds
20/15 cals Bike
15 Burpees
Friday 1/5/18
comp
make up thursday wod
class
1) Power Snatch 8-8-8 *unbroken touch and go
2) Back Squat 3×10 @ 70%
Saturday 1/6/18
comp
1) amrap 5 row cals
2) snatch 4×1@80 2×1@85
3) amrap 5 bike cals
4) emom 12
power clean + 2 jerks + hang clean
class
partner wod. switch after full complete round
6 Pull Ups
Monday 1/8/18
comp
60 hip ext
75 ghd sit ups
bp shoulders
DB RDL 4×10
banded kb strict press 5×6
emom 8
3-4 muscle ups
class
For Time
27-21-15-9
Box Jumps 24, 20
Hang Power Clean 95, 65
Double Unders
Abmat Sit Ups
Tuesday 1/9/18
comp
5 rds
amrap 2 rest 1
12 ttb
max cals bike remaining time. score cals per round
class
1) Build to max bear complex in 12 minutes:
Power Clean + Front Squat + Jerk +Back Squat + Jerk
2) Front Squat 7×1@85%
Wednesday 1/10/18
comp
emom 10 gymnastics (open related) goat
stiff legg deadlift elevated on plate 4×5
power snatch 10-10-10 -unbroken. TnG
class
100 calorie Row for time (cap 8)
Rest 2 minutes then;
AMRAP 10
2 Bar Muscle Ups
Thursday 1/11/18
comp
rest
class
1) Power Snatch – unbroken TnG
10-10-10
2) AMRAP 5 bike max cals
Friday 1/12/18
comp
no extra
class
EMOM 20
odd minutes Goat 1
even minutes Goat 2
*focus on open movements
Saturday 1/13/18
comp
1) use same set up for both snatch and CJ
emom 7
min 1-4@ 70% min 5-7@80%
max out after emom *No more than 3 fails
class
With a partner
AMRAP 8 rest 4, then repeat amrap 8
20 Bar Facing burpees
20 Toes to Bar
Monday 1/15/18
comp
AMRAP 45 bike
class
Paleo Challenge Baseline test
1) 10 Rep max Power Clean
2) In 10 minutes
750m Row
50 Wall Balls
AMRAP Burpees over Rower
Tuesday 1/16/18
comp
max bar muscle ups or max c2b
amrap 8
6 alternating pistols
8 db gto 50, 35
class
1) Split Jerk 3-2-2-1-1
2) Emom 10 -both in same minute
20 double unders
3 jerks at 65% of max jerk on day
Wednesday 1/17/18
comp
60 hip ext
30 back ext
banded scap retractions 3×25 each position A/T/Y
5×10 ring rows – very strict form. low elevation should be 10 in row.
4×5 Saftey sq bar 70-75% of back sq
class
AMRAP 15
12 Knees to Elbow
15 Pull Ups
3 Power Snatches
Thursday 1/18/18
comp
rest
class
1) Hang Clean 3×2@75% 2×2@80%
2) AMRAP 8
12 Alternating DB GTO 50, 35
10 Burpees
Friday 1/19/18
comp
Amrap 8
7 hang cleans 135, 95
10 burpees
class
6-8 Rounds Not For Time
<div class=”post-content the-content”>
6 Strict ring dips

8 Overhead squats, 3 second decent, 2 second pause at bottom
10 Ring row, brief pause at both extension and contraction
</div>
Saturday 1/20/18
comp
3 RFT
60 cal row
15 Chest to bars
Deadlifts 5×3@80%
class
with a partner
20 Toes to Bar
20 Walking Lunges
20 Med Ball Cleans 20, 14
Monday class:
7 Sets AHAP. Climbing if allowed.
4 Deadlifts + 2 Power Cleans + Hang Clean + 2 Front Squats
Monday 1/22/18
Bonus Workouts for this week:
Partner Wod: 5k row for time. One person rows at a time.
Individual Wod: CF Games 18.0
21-15-9
DB GTO 50, 35
Burpees over DB
**Use the new games standards on movements.
comp
split jerk 5×1@85%
Amrap 10
10 Push press 75, 55
25 double unders
10 cal row
Monday class:
7 Sets AHAP. Climbing if allowed.
4 Deadlifts + 2 Power Cleans + Hang Clean + 2 Front Squats
Tuesday 1/23/18
comp
1) band flys AYT 3×15 each position. huge focus on the eccentric portion through lat and sub scaps
2) seated single arm kb press 7×5 each arm. focus on keeping trunk stable through press
3) db RDL 3 seconds down 3 seconds up. 5×5
4) 50 wall balls 30, 20. as few sets as possible
class
5 Rounds, each for time. 4:00 minute timer
20 Push Ups
30 Sit Ups
40 Double Unders
*cap each round at 3:30 to ensure at least 30 second rest.
Wednesday 1/24/18
comp
class
AMRAP 15
10 Toes to Bar
2 Rope Climbs
Thursday 1/25/18
comp
rest
class
Snatch 2×1@80% 4×1@85% 4×1@90%, 1-1
Friday 1/26/18
comp
21-15-9
power clean 135, 95
box jumps 24, 20
class
1) EMOM 10
1 gymnastics goat movement
2) Back Squat 2×20@55-60%
Saturday 1/27/18
comp
clean and jerk 10×1@80-85%
back squat 4×2@80%
class
Amrap 7
8 Burpees
Rest 3
Amrap 7
8 Pull Ups
12 Wall balls 20, 14
Monday 1/29/18
Bonus:
Partner: Amrap 12; switch after complete rounds
6 burpees
12 ball slams, 30, 20
Individual:
Redo your least favorite/worst performance/never want to see again open workout. If you’ve
never done one take a look at years past and choose accordingly.
Comp:
Amrap 15 bike, rest 15, Amrap 15
Class:
Open wod 14.4
Amrap 14
60 Cal Row
50 Toes to Bar
20 Muscle Ups
Tuesday 1/30/18
comp
1)emom 10
6 chest to bar & 6 wall balls 30, 20
2)2 snatch deadlift + hang below knee snatch 7 sets @80%
class
1) Push Press 3-3-3-2-2
2) AMRAP 8
7 Push Press 75, 55
25 Double Unders
Wednesday 1/31/18
comp
5x1k row; rest 2 minutes between sets.
class
Part 1)AMRAP 12
14 Alternating DB Snatches 50, 35
7 OH DB Walking Lunges on each arm
14 Pull ups
Part 2)***At 12 minutes you have a 7 minute window to build to max clean and jerk
Thursday 2/1/18
comp
rest
class
AMRAP 15 bike max calories
rest 15
AMRAP 15 bike max calories
Friday 2/4/18
comp
1) amrap 8
6 alternating Pistols
2 bar muscle ups
2) Deadlift 5×3@85%
class
emom 20
odd minutes goat movement 1
even minutes goat movement 2
Saturday 2/3/18
comp
Pick an open wod if have not already done the bonus wod
class
For Time with a partner (cap 20)
100 Pull Ups
50 Burpee wall ball over box
Monday 2/5/18
Bonus week 4
Partner:
4 Rounds For Time. One person works at time.
40 knees to elbow
40 double DB deadlift 50, 35
40 double DB shoulder to overhead 50, 35
Individual:
repeat of 25 minute assault bike
comp
50 hip ext
30 back ext
power clean 6×2@80 5×1@90 -off pc 1rm
5×12 toes to bar
class
AMRAP 20
20 Double Unders
20 Air Squats
Tuesday 2/6/18
comp
BP shoulders
banded strict press 5-5-5-5
EMOM 12
pick 2 goats to do in same minute
class
Partner wod
AMRAP 25
80 Calorie Row
70 Sit Ups
60 DB Snatch 50, 35
40 Pull Ups
30 Burpees over DB
Wednesday 2/7/18
comp
extra 30 min mobility/stretch/activation
split jerk. build to max
then 7×1@75% of max on day
class
6 Rounds not for time
5 Bench Press
10 Toes to Bar
Thursday 2/8/18
comp
no extra
class
power clean
3×2@80%, 2×2@85%, 3×1@90%, 3×1 open
Friday 2/9/18
comp
no extra
class
EMOM 30. alternate each minute.
1) 3 Deadlifts @ 80%
2) 6-8 Ring Dips
3) 8-10 Strict Pull Ups
Saturday 2/10/18
comp
no extra
class
For Time
1,500m Row
60 Abmat Sit Ups
60 Abmat Sit Ups
Monday 2/12/18
comp
3×25 banded flys A Y T
3×25 banded rotator cuff isolation. both internal and external
75 hip ext
40 back ext
30 pistols (alt)
30 strict hspu
not for time
class
Nutrition Challenge Baseline REtest
1) 10 Rep max Power Clean
2) In 10 minutes
750m Row
50 Wall Balls
AMRAP Burpees over Rower
Tuesday 2/13/18
comp
bike 45 min amrap
class
1) Split Jerk 3-2-2-1-1
2) Emom 10 -both in same minute
20 double unders
3 jerks at 65% of max jerk on day
Wednesday 2/14/18
comp
EMOM 20
odd min goat 1
even min goat 2
class
15 minute Up Ladder 3-6-9-12…
Thrusters 95, 65
Toes to Bar
Power Snatch 95, 65
Pull Ups
Thursday 2/15/18
comp
class
EMOM 20
Goat
<p class=”btwb”>Friday 2/16/18
comp
no extra
class
Open Wod 17.1
For time:
10 Dumbbell Snatches (50, 35)
20 Dumbbell Snatches
15 Burpee Box Jump Overs</p>
Time Cap: 20 minutes
Saturday 2/17/18
comp
no extra
class
AMRAP 20
20 Walking Lunges
8 Knees to Elbow
8 Pull Ups
Monday 2/19/18
comp
amrap 12
bike 15 cals
10 push ups
class
4 Rounds for Time
20 Box Jumps 24, 20
20 Pull Ups
Tuesday 2/20/18
comp
Back Squat
5×4@80%
class
Push Jerk
5-5-3-3
AMRAP 8
30 Double Unders
Wednesday 2/21/17
comp
15 min bike easy.
class
1. EMOM 10
3 TnG Power Snatch
2. EMOM 10
2 Clean & Jerk
Thursday 2/22/18
comp
no extra
class
EMOM 20
Odd minutes Goat movement 1
Even minutes Goat movement 2
Friday 2/23/18
comp
no extra
class
18.1 open
AMRAP 20
8 Toes to Bar
10 DB Hang clean and jerk 50, 35
14/12 Cal Row
Saturday 2/24/18
comp
rest if needed and just come to open gym to move around or do class if feel good
class
4 Rounds for Time
400m Run
15 Front Squats
20 Deadlifts
115/80
Monday 2/26/18
18.1 open wod
Or
EMOM 10
2 Muscle Ups. -bar or rings. pick which is worse.
scale to 4 chest to bar pull ups
class
Power Clean
5-5-5
For Time – cap 10 minutes

60 cals bike
60 Kettlebell swings 53, 35
200 Double Unders
Tuesday 2/27/18
comp
Deadlift 5×5 climbing
emom 7
4-6 hspu. if possible use game standard and have someone judge you.
class
AMRAP 15
10 Chest to Bar pull ups
5 Burpees
Wednesday 2/28/18
comp
15 min bike easy.
class
1. EMOM 10
3 Hang Snatches
2. EMOM 10
3 Ground to Overhead (155, 105) + 5 Box Jumps 24, 20
Thursday 3/1/18
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 3/2/18
comp
open wod
class
Open WOD 18.2
In 12 Minutes
Part 1: For Time
1, 2, 3, 4, 5, 6, 7, 8, 9, 10
DB Squats 50, 35
Bar facing burpees
Part 2: in remaining time
Max Clean
Saturday 3/3/18
comp
no extra
class
5 Rounds for Time
15 Pull Ups
Monday 3/5/18
comp
open wod
or
AMRAP 10
15 Bike cals
2 muscle ups
class
Push Jerk
5-5-5
AMRAP 12
25 Double Unders
Tuesday 3/6/18
comp
2 RFT
Row 750m
25 GHD sit ups
class
For Time
Wednesday 3/7/18
comp
easy bike 20-30 minutes
mobility
class
1) Deadlift 6×3 @ 75-80%
2) 40 Strict Toes to Bar
Thursday 3/8/18
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 3/9/18
comp
no extra
class
Open Wod 18.3
2 Rounds for time cap 14
100 Double Unders
100 Double Unders
12 Ring Muscle Ups
100 Double Unders
20 DB Snatches 50, 35
100 Double Unders
12 Bar Muscle ups
Saturday 3/10/18
comp
no extra
class
Up Ladder 20 minutes. with a partner
1 Power Clean 155, 105 increase by 1 each round
2 Wall Balls 20, 14 increase by 2 each round
Monday 3/12/18
comp
Back Squat
6×3@80%
class
Split Jerk 2-2-2-2
AMRAP 10
14 DB Overhead Walking Lunges 50, 35
Tuesday 3/13/18
comp
class
snow day
AMRAP 15
10 Push Ups
15 Sit ups
20 Squats
Wednesday 3/14/18
comp
2k row
class
No class at 5:30am. Schedule as usual remainder of the day.
Power Snatch
3-3-2-2
EMOM 10
3 Deadlifts at bodyweight
5 Box Jumps 24, 20
Thursday 3/15/18
comp
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 3/16/18
comp
class
Open wod 18.4
For Time. Cap 9 min
21-15-9
Deadlift 225, 155
HSPU
21-15-9
Deadlift 315, 205
HS Walk 50 feet
Saturday 3/17/18
comp
no extra
class
AMRAP 25
Partner WOD. Complete full round then switch.
8 Burpees
10 Squats
Monday 3/19/18
comp
for time
50 cals bike
2k row
class
Hang power clean & Push Jerk
5-5-5-3-3
60 Strict Pull Ups. partition as needed.
Tuesday 3/20/18
comp
bp shoulders
back flys w/band 3×20 A/Y/T
50 ghd sit ups
50 hip ext
50 back ext
class
1) 10 minutes to build to 1rm thruster (from floor)
2) For Time
21-15-9
Burpees
Thrusters 95, 65
Wednesday 3/21/18
comp
30 min easy bike
30 min targeted mobility and activation work
class
AMRAP 15
10 Toes to Bar
Thursday 3/22/18
comp
no extra
class
Power Snatch
5-5-3-3-2-2-1
Friday 3/23/18
comp
class
Goat Day or Open WOD
Saturday 3/24/18
comp
class
18.5 Open Wod Throwdown
11.6 wod repeat
7 minute up ladder by 3 reps
3 Thursters 100, 65
6 Thrusters
etc…
Monday 3/26/18
comp
no extra this week
class
AMRAP 15
40 Double Unders
20 Abmat Sit Ups
Tuesday 3/27/18
comp
class
EMOM 10
high hang snatch + hang snatch + hang below knee snatch
Alternate sets
5×7 (each arm) DB Row
5×7 (each arm) DB Single Arm Seated Strict Press
Wednesday 3/28/18
comp
class
Row 10 minutes for cals
rest 10 minutes
Bike 10 minutes for cals
Thursday 3/29/18
comp
class
Push Jerk
4×3@65% 4×3@70%
EMOM 10
5-8 Toes to Bar
Friday 3/30/18
comp
class
Deadlift
5×3@65%
AMRAP 7
6 DB GTO 50, 35
8 Burpees
Saturday 3/31/18
comp
class
Teams of 4
2k row {switch every 200m}
50 Push Ups
100 Front Squats
50 Push Ups
100 Pull Ups
50 Push Ups
50 Push Ups
100 Deadlifts
50 Push Ups
115/80
Monday 4/2/18
comp
emom 10
2 power cleans + hang clean + 2 jerks
Back squat 3×5@70%
class
5 Rounds for Time
16 KB OH walking lunges 53, 35
14 KB Snatches
12 Pull Ups
Tuesday 4/3/18
comp
5×5 glute ham raise
5×12 ghd sit ups
3k Row for time
class
For Time
12-9-6
Snatch 135, 95
27-21-15
Burpees
Wednesday 4/4/18
comp
bike 7 rounds
3 minutes max cals
1 minute off
class
5 Rounds. NFT
Push Press max reps @ 65%
Strict Pull Ups max reps
Thursday 4/5/18
Back Squat 4×5@70%
Tabata max cals bike

Tabata abmat sit ups
Friday 4/6/18
comp
7 sets ghd holds.
3 reps. in glute ham raise setting. hold parallel to floor 10 seconds then 1 hip extension into next
hold.
100 banded hamstring curls. use a bench and band around pu rig
50 back ext
deadlift 3 second pause 3 inches off ground
5×5@60%
class
3 Rounds for Reps
1 minute Burpees
1 minute Wall Balls 20, 14
1 minute Box Jumps 24, 20
1 minute KBS 53, 35
1 minute Row
1 minute Rest
Saturday 4/7/18
comp
1)emom 10
2 hang snatch
2)extra mobility
class
6 Rounds for Time
10 Push Jerk
12 Toes to Bar
Monday 4/9/18
comp
bp shoulders
back flys 3×25 3 position
100 banded ham curls
5k row for time
class
AMRAP 20
400m Run
2 Rounds
5 Pull Ups
10 Push Ups
15 Squats
Tuesday 4/10/18
comp
emom 10
2-3 muscle ups
or mu transition emom. *add in 20 extra ring pull ups & dips NFT after emom
snatch balance 2-2-2-2-2
1 mile run NFT
class
1) 15 minutes
build to max clean double
2) Clean grip deadlift
6×3@70%
Wednesday 4/11/18
comp
emom 12
same min
7/5 bike cals
class
1) Back Squat
3×2@75% 2×2@80%
2) For Time
30-20-10
KBS 70, 53
Knees to Elbow
Thursday 4/12/18
comp
rest
class
200m Run
Friday 4/13/18
comp
build to max jerk from rack
double tabata on rower for cals
class
1) 100 Banded Hamstring Curls NFT
2) Build to 1 rep max back squat
Saturday 4/14/18
comp
emom 15
clean & jerk 70% 1rm
class
3 Rounds for Time
800m run
20 Power snatches 105, 75
30 Pull ups
Monday 4/16/18 —-kick off—-

comp
1) snatch pull
5×5@100-120% of 1rm sn
2) standing single arm db press
12-12-12-12 each arm
3) weighted pull ups 10-10-10
4) strict knee to elbow 3×20
class
12 minutes to build to max
Power Clean + 5 Push Press
Back Squat
3×6@70%
Tuesday 4/17/18
comp
1)waiter walk 4 lengths of the gym. switch arms each time
2)Bench Press 3×3@85% then 6-8 for max weight
3)DB bench fly 2×12 go close to failure
4)weighted dips 2×10
5)close grip bench press
class
For Time
50-40-30-20-10
Wall Balls 20, 14
Abmat Sit Ups
Wednesday 4/18/18
comp
RDL 12-15
Front Rack Lunges 6-8-10
Narrow Stance Back Squat 10-10 *feet should be parallel and heel raised. goal is quad loading
Glute ham raise 2 sets 10-15 reps. come as close to failing without actually failing in rep range.
Class
AMRAP 18
8 Strict Pull Ups
400m Run
Thursday 4/19/18
comp
rest
class
1) 3 Rounds for Time. cap 10 minutes
20 Toes to Bar
15 Ring Dips
30 Push Ups
2) Back Squat 3×5@ 75%
Friday 4/20/18
comp
Standing band twists 3×10 each side
Wide grip strict pull ups 3×10-15 reps
DB Side raises 2×10-15 reps. aim to reach failure in rep range
2 mile run
class
Build to 3 RM Clean and Jerk
For Time
Bike 75/55 cals
400m Run
30 Burpees
Saturday 4/21/18
Build to 3rm snatch
back squat 3×4@80%
Bench Press build to 10rm
bench press 12-15
Class
Partner Wod
AMRAP 20
200m Run
Monday 4/23/18
comp
Build to max PC + 5 PP
Snatch pull 5×3@ 100-120%
Pendlay row 3×6
Class
1) Back Squat
3×6 @70% + 0-10lbs
2) DB Backward Lunge 3×12 each leg
3) side plank 4×30 second hold each side
Tuesday 4/24/18
Comp
clean and jerk
5×1@70% 4×1@80%
snatch
5×1@65% 3×1@70% 2×1@75%
class
4 Rounds NFT. alternate sets.
12 Wide grip pull ups
12 Single Arm DB press each arm
35 Russian Swings – heavy
Choose one of the following:

AMRAP 15 bike max cals
AMRAP 15 row max distance
2 Mile Run.
Wednesday 4/25/18
comp
bench press 3×3 @ 85% + 0-10#
bench press 8-12
DB flys 10-15
weighted dips 8-10
class
Back Squat 3×5 @ 75% + 0-10#
Narrow stance back squat 10-10-10
Choose one of the following – Cannot repeat from previous day:

2 Mile Run.
Thursday 4/26/18
comp
rest
class
bench press 3×3 @ 85%
bench press 6-8-12-15
Choose one of the following – Cannot repeat from previous 2 days:

2 Mile Run.
Friday 4/27/18
comp
1)Single arm farmer carry ahap 4x each arm. length of gym
2)Deadlift 5-5. heavy, no straps
3)*pick one have not done. Bike/Row/Run
class
1) 12 minutes to build to max set
Snatch + Hang Snatch + TnG Snatch
2) AMRAP 10
12 Toes to Bar
Saturday 4/28/18
comp
clean 3×3 @80% from blocks at knee
Back squat 3×4@80% +0-10
glute ham raise 2 sets 12 to 15 reps each
landmine oblique twists 4×10 each side
DB side raise 2×12
class
AMRAP 20
200m Run
20 Air Squats
5 Jerks 185, 125
10 Chin ups
Monday 4/30/18
comp
Snatch pull 3×3@ 110-125%
DB Row 3x 12 to 15 reps. aim to reach failure each set
*do 3×6 back squats not 3×5 from last week.
*60 kte not 40
class
Build to max
1) Power Clean + 5 Push Press
2) Back Squat
3×5 use 0-10# more than last week (Wednesday) on sets
3) 40 Strict knees to elbow
Tuesday 5/1/18
clean pull 3×5@110-120%
standing single arm DB press 4×12 each arm
x10 – 1 mu + 3 ring dip (press out of first mu does count as 1)
class
1) build to max 3 front squats + 2 jerks
2) bench press 3×3 @ 0-10# more than this set last week
Wednesday 5/2/18
comp
rest day
class
4 Rounds
800m Run for time
rest as needed between rounds.
Thursday 5/3/18
comp
4x800m run. rest as needed
clean and jerk – build to heavy double at 80%. if that feels good/easy go up some more.
glute ham raise 2 sets 12-15 reps each
**back squat should be 3×5 +0-10 from this set last week
class
1) Snatch – build to 3rm for day
2) back squat 3×4@80+0-10
3) side plank hold 4×30 seconds each side
Friday 5/4/18
comp
Strict chin ups 3×10 – add weight if can do unbroken
barbell row (double overhand) 2×12
db side raise 2 sets 12-15 reps each
half kneeling kb or db press. 4×12 each arm. side with kneed on the ground should be the side you
press overhead with. maintain posture through the press.
class
3 Rounds for Time
10 Toes to Bar
10 Chest to Bar
Saturday 5/5/18
comp
drop snatch 3×3@80-90% 1rm sn
bench press 3×5@75%-80%
back squat 3×4 0-10# heavier than last saturday
skater squats 4×15 each leg
class
6 Rounds for Time
400m Run
12 Burpees
12 Pull Ups
Monday 5/7/18
comp
should be done back to back. form controlled. high but not max intensity.
1 mile run.
10 min row
10 min bike
15 min mobility
class
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
155/105
Tuesday 5/8/18
comp
build to max on day: Power Clean + 4 Push Press
Gluet ham raise 2×12
Single leg RDLs with KB each hand 4×12 each leg
Single leg bench step ups DB/KB 4×12 each leg
class
1) build to max on day:
snatch + hang below knee snatch + hang above knee
2) Back Squat 3×5 add 0-10# from last week
Wednesday 5/9/18
comp
Standing single arm DB press 4×12 each arm
block cleans 3×3@80%
alternate sets. 2x 10 to 15 reps (each movement). aim to reach failure
DB side raises
Bent over DB back fly
Landmine Oblique twists 4×10. quality-not too heavy
class
400m Run
30 Walking lunge steps with DB overhead 50, 35
2) Front Squats 4×3@ 85%
Thursday 5/10/18
comp
rest
class
1) Bench press 3×3 +0-10# from last week
2) Close grip bench press 8-10-12
3) AMRAP 10
Bike max cals
Friday 5/11/18
comp
mile run – steady hard run
Bench press 3×3 +0-10# from last week
Close grip bench press 8-10-12
mile run
class
Romanian Deadlift 2×15 heavy but maintain quality reps
Back Squat 3×4 + 0-10# from last set at rep scheme
Weighted Pull Ups 3×10
Saturday 5/12/18
comp
build to max: Snatch + hang snatch
clean pull 3×5 @ 110-120% of 1rm
barbell carry (back rack) – 6 lengths of the gym – get heavy
class
Parnter WOD
1,500m Row
then
5 Rounds
200m run together
6 Rope climbs
then
5 Rounds
2oom run together
20 alternating burpees
Monday 5/14/18
comp
Bench Press 3×2@90%
Bench Press 6-8
ring rows 50 reps. adjust horizontal plane to make more/less difficult.
class
Back Squats
3×4 + 0-10# from last time at rep scheme
Skater Squats
4×15 each leg
Single Leg RDL with KBs
4×12 each leg
Tuesday 5/15/18
comp
push jerk 4×2@80-85%
back extensions 3×12
mile run
class
AMRAP 15
75 Double Unders
15 Toes to bar
10 kettlebell swings 70, 53
Wednesday 5/16/18
comp
Snatch 3×2 @ 80-85%
Clean and jerk 2×3 @ 80-85%
front squat 2×3 @ 85%
class
For Time
1 Mile Run
75 Pull Ups
1 Mile Run
Thursday 5/17/18
comp
rest
class
Clean and Jerk 2×2@ 75-80% 2×3@80-85%
Strict Ring Dips 30 reps
Friday 5/18/18
comp
rest day
do class warm up. then extra mobility and activation work.
class
Press 3×5@ 65%
Deadlift 3×3@ 75%
Saturday 5/19/18
comp
3×5 @ 65%
Deadlift 3×3@ 75%
class
AMRAP 30
400m Run
10 Burpees
400m Run
Monday 5/21/2018
Comp
2k row for time
Snatch Pull 3×3@100
Power Clean + Push Press: build to max
Single Arm farmer carry AHAP 4 lengths of gym total
class
1) Front Squat: build to max
2) DB Split Squats 3×20 each leg
Tuesday 5/22/18
comp
no extra
class
AMRAP 15
200m Run
7 Pull Ups
Wednesday 5/23/18
comp
Drop Snatch 3×3 @ 50-60%
1-2 Mile run moderate
class
Clean + 3 Split Jerk 3 sets @ 70-75%
Side Plank holds 4×30 seconds each side
Thursday 5/24/18
comp
rest
class
For Time
2k Row
1 mile run
Friday 5/25/18
comp
DB backward lunge 3×20 alternating legs
emom 10
2-3 muscle ups
class
Build to max Snatch for day
Build to max Clean and Jerk for day
Saturday 5/26/18
comp
bench press 3×3@80%
hang below knee clean 4×2@70%
class
For Time
21-15-9-6-3
400 Run
Deadlifts 225, 155
Toes to Bar
Monday 5/28/18
comp/class
Murp
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile
Tuesday 5/29/18
comp
class only
Class
7 Rounds for time
200m Run
40 Double Unders
20 Abmat Sit Ups
Wednesday 5/30/18
comp
50 hip ext
power clean 4×3 @ 75% of 1rm power clean
deadlift build to 90-95% 1rm
class
Back Squat build to 90-95% 1rm
Bench Press build to 90-95% 1rm
Thursday 5/31/18
comp
rest
class
For Time
1-2-3-4-5-6-7-8-9-10
Power Cleans
Lateral Bar Hop Burpees
Friday 6/1/18
comp
For Time
1-2-3-4-5-6-7-8-9-10
Power Cleans
Lateral Bar Hop Burpees
class
1)Back Squat build to 1RM
2)Bench Press build to 1RM
Saturday 6/2/18
comp
no extra work. class wod only
class
Partner WOD
2 Rounds for Time
50 Thrusters 95, 65
60 Calories
520m Run together
60 Calories
520m Run together
Monday 6/4/18
comp
Snatch Balance 3×3 80% –* add in during class after pulls
front squats 3×6@70%
skater squats add in 2 extra sets for a total of 4 during class
class
Snatch pull 5×5 @ 100-110
Snatch 3×3 @ 75%
Skater Squats 2×15 each leg
Tuesday 6/5/18
comp
Weighted pull ups 2×10 regular grip. 2×10 wide grip
DB row 3×12
Standing single arm DB press 3×12 each arm
DB side raises 2x 10-15 reps
DB bent over side raises
class
Deadlift 3×3 @ 80%
AMRAP 12
10 Pull Ups – gymnastic kip only; no butterfly allowed
30 Double Unders
Wednesday 6/6/18
comp
emom 10
2 sets(1 mu + 2 dips). adjusts scheme to ability.
landmine twits 4×10 each side
class
1) Build to max for the day
3 Front Squats + 2 Jerks
2) Clean 3×3 @ 75%
3) 40 Strict toes to bar
Thursday 6/7/18
comp
rest
class
Back Squat
6 Rounds. rest between rounds (2-3 minutes)
Run 520m
Friday 6/8/18
comp
6 rds 520m run. rest 2-3 min. score each rd.
class
Bench Press 8-10
Half kneeling upside down contralateral KB press 4×12 each arm
Saturday 6/9/18
comp
Back Squat 35 @75%
Deadlift 3×5@75%
class
Partner wod
AMRAP 13- alternate full rounds
6 Push Ups
9 Squats
Then
6 minutes to build to max clean and jerk. score combined max lift both partners.
Monday 6/11/18
comp
row 6x500m
class
Strict Press 4×5@65%
Back Squat 3×5@75%
Tuesday 6/12/18
comp
hang snatch 3×3@ 75%
pendlay row 5×5
class
1) 12 minutes to build to max
BTN jerk + 2 OHS
2) 3 Rounds
AMRAP 3 bike cals. rest 3
Wednesday 6/13/18
comp
30 min mobility
2 mile run. hard but not pr attempt
class
10 Rounds for Time
7 Burpees
8 DB Ground to Overhead 50, 35
9 Knees to Elbow
Thursday 6/14/18
comp
rest
class
For Time
Row 1,000m
Run 2 miles
Friday 6/15/18
comp
Back Squat 3×4@80% –best to do after bs jerk complex before split squats
class
Clean + Hang Clean + Clean
rest & reset 5 minutes

3Back Squat + 2 Jerks
3) Split Squats with DB or KB 3×15 each leg
Saturday 6/16/18
comp
bench press 3×5%75%
bench press 8-12
strict ring dips 3x 8 to 12 reps. add weight if can do over 12
class
T.U.P.
Power cleans 135, 95
Pull-ups
Front squats 135, 95
Pull-ups
Monday 6/18/18
comp
1) build to max
Snatch + 2 OHS
2) behind neck snatch grip push press 6-6-6
3) build to max 3 rep hang clean
class
Deadlift 3×5@ 75%
RDL 3×12
DB rows 3×8 each arm
Weighted Pull ups 3×10
Tuesday 6/19/18
comp
1) standing single arm db press 4×12 each arm
2) landmine oblique twist 4×10 each side
3) For Time
100 cals bike
then 800m run
class
2) AMRAP 10
14 KB Front Rack walking lunge steps 53, 35
14 Push Ups
Wednesday 6/20/18
comp
50 hip ext
50 ghd sit ups
clean pull 3×5@110-120%
hang below knee power clean 3×3@75% of max clean
class
4 Rounds for Time
400m Run
Thursday 6/21/18
comp
class
1) behind neck snatch grip push press 6-6-6
2) build to max
Snatch + 2 OHS
3) build to max 3 rep hang clean
Friday 6/22/18
comp
Pendlay Barbell Rows 5-5-5-5
half kneeling unilateral single arm kb press 4×10 each arm
bird dogs 4×12 each side
class
1 mile run for time
rest 10 minutes
1 mile run for time
Saturday 6/23/18
comp
front squat + Push jerk 2-2-2-1-1
Row 10x200m rest 1 min between sets
class
AMRAP 10, rest 5 AMRAP 10
400m Run
10 Burpees
Monday 6/25/18
comp
clean pull 3×5@110-120
1 mile run around 80%
class
Build to max for the day
snatch + hang snatch + TnG snatch
Back Squat
3×4@85%
hockey 1
squat basics.
back squat 6×5 form dependent
wod for time 21-15-9
ball slams
burpees
Tuesday 6/26/18
comp
clean and jerk 3×2@85%
Bike 10 minutes
sprint 30 seconds. easy 30 seconds
class
Alternate sets
Deadlift 3×4 @ 80% <no mix grip>
kb/db Split Squat 3×15 each leg
For time
50-40-30-20 Air Squat
30-20-10-5 Toes to Bar
Wednesday 6/27/18
comp
active recovery day. No class wod.
20 minutes bike
1 mile jog
20-40 minutes roll out. mobility. activation. stretch work
class
5 Rounds for time
400m Run
Thursday 6/28/18
comp
5 Rounds for time
400m Run
class
Front Squat 3×5@ 75%
40 Strict Pull Ups.
Friday 6/29/18
comp
half kneeling landmine press 3×12 each arm
glute ham raise 2×12
build to 3rm deadlift
class
1) Build to 2 rep max clean and jerk
2) Back Squat 3×6 @70%
Saturday 6/30/18
comp
Build to 2 rep max snatch
class
AMRAP 25 with a parnter
Run 520 Loop
Run 520 Loop
40 Pull Ups
Run 520 Loop
Monday 7/2/18
comp
Strict press 3×5@65%
cleans 3×3@75%
RDL 3×12
DB backward Lunges 3×20 alternating legs
class
Build to Max
3 Back Squats + 2 Jerks
Back Squat 3×4 add 0-10# to what you did at rep scheme last time
Tuesday 7/3/18
comp
no extra
class
“Rene”
7 Rounds for Time
400m Run
21 Walking Lunges
15 Pull Ups
9 Burpees
Wednesday 7/4/18
no classes
Thursday 7/5/18
comp
Banded strict press with 2 second hold at top and in rack position, 5×3
Power clean & Push press 4×3@65 of cj
class
EMOM 10
Power Snatch +OHS +Hang pwr Snatch + OHS
Alternate Sets
DB T push ups 5×12
Friday 7/6/18
comp
back ext 5×10
single arm farmer carry 5 carries each arm length of the gym
class
Deadlift
3×5 @ 75% + 0-10#
Back Squat
4×3 @ 85%
Saturday 7/7/18
comp
build to max hang clean
bench press 6-8-10
close grip bench reach failure between 6 to 12 reps for 2 sets
class
For Time
1 Mile Run
50 Toes to Bar
400m Run
Monday 7/9/18
comp
snatch pull 3×3 @ 110-125%
clean pull 3×5 @ 110-120%
Class
10 Rounds for Time
30 Double Unders
10 Pull Ups
Tuesday 7/10/18
comp
amrap 12
bike 30 seconds on max cal. 30 seconds easy
class
Power Snatch 3×2@ 70-75% of 1rm snatch
Split Squat 2×12 each leg
Wednesday 7/11/18
comp
easy mile run or 15 min bike
20 min of extra mobility/activation work
20 min of gymnastic goat work. can either be emom format or drill work.
not super volume heavy.
class
“Kelly”
5 Rounds for Time
400m Run
30 Box Jumps 24, 20
Thursday 7/12/18
comp
rest
class
EMOM 20
odd minutes gymnastics goat 1
even minutes gymnastics goat 2
Friday 7/13/18
comp
no extra
class
Max Snatch
Max Clean and Jerk
Saturday 7/14/18
comp
In 15 minutes:
100 cals bike
build to 3 rep max front squat in remaining time (from rack)
score weight.
class
4 Rounds for time
400m Run
Monday 7/16/2018
Comp
AMRAP 12
10 Toes to Bar
5 squat cleans 155, 105
10 bar facing burpees
Class
3 Rounds for Time
800m Run
75 Squats
Tuesday 7/17/18
comp
bike 5×3 minutes for cals. rest 2 minutes between sets
class
1) Build to max – 12 minutes
2) Bench Press 4×2 @ 80%
3) Bench Press 6-8
Wednesday 7/18/18
comp
build to 3 rep max snatch
snatch pull 5×3 100-120%
class
AMRAP 15
30 Double Unders
5 DB push press each arm 50, 35
12 Pull Ups
Thursday 7/19/18
comp
rest
class
6 Rounds For Time
10 Toes to Bar
5 squat cleans 155, 105
10 bar facing burpees
Friday 7/20/18
comp
landmine oblique twist 4×10 each side
Front Rack Lunges 3×12 each leg (do not alternate maintain foot position)
class
emom 10
1) 3 deadlifts + 3 hand cleans + 3 jerks
2) RDL 2×12
Saturday 7/21/18
comp
build to max
clean + 2 jerks
Class
For Time
1 mile run
21 thrusters 95, 65
21 pull ups
800m run
15 thrusters
15 pull ups
400m run
9 thrusters
9 pull ups
Monday 7/23/18
Comp
100 banded hamstring curls
50 weighted hip ext
50 strict ttb
*can partition reps
class
1) Amrap 10
10 push ups
2) deadlift 3-3-3-3
Tuesday 7/24/18
Comp
Snatch Pull 5×3@ 100-120%
Single leg RDL 4×12 each leg. kb or db in each hand
Pendlay row 3×12
class
2) Alternate sets:
Wednesday 7/25/18
comp
for time
2k row
5k bike
class
4 Rounds for time
40 Double Unders
20 KB Snatches (10 each side) 53, 35
20 Pull Ups
Thursday 7/26/18
comp
rest
class
For time
2k Row
5k Bike
Friday 7/27/18
comp
Bench Press 2 sets 6 to 12 reps max out on weight in that range
weighted dips 2 sets 8 to 12 reps
class
1) Build to 3RM clean and jerk
2) Back Squat
3×8@ 70% +0-10#
Saturday 7/28/18
comp
no extra work
class
AMRAP 20
teams of 2
1200m row – switch every 300m
40 shoulder to overhead 135, 95
40 burpees
Monday 7/30/2018
comp
Bird dogs 4×12 each side
Deadlift – 5-5-5
class
Build to max on both complexes
1) Snatch + Hang Snatch + TnG Snatch
2) Clean + Front Squat + Jerk
Tuesday 7/31/18
comp
1) glute ham raise 3×10
2) build to 3rm jerk
3) emom 10
8 burpees
2 muscle ups
*adjust numbers to fit the minute. ask if you’re not sure
class
For Time
1 Mile Run
50 walking lunges – kb front rack 53, 35
1 Mile Run
Wednesday 8/1/18
comp
DB bent over side raises 2×15
3×3@80% clean from blocks (or plates) – should be at knee height
emom 10
20 double unders
5 ttb
class
20 cals bike
Thursday 8/2/18
comp
rest
class
1) Build to 3rm split jerk. from rack
2) EMOM 10
8 Burpees
5 Toes to Bar
Friday 8/3/18
comp
Alternate sets
Farmer carry 8 lengths of the gym. AHAP
back rack Barbell carry 8 lengths of gym. AHAP
Stone to shoulder 8×10 alternate shoulders
class
Back Squat 3×8 add 0-10# from last set
Weighted Pull Ups 4×10
Saturday 8/4/18
comp
Build to max
Power clean + Push Jerk + Hang Clean + Power Clean +Push Jerk
tabata x2; rest 5 minutes
bike max cals
class
AMRAP 20
10 Pull Ups
15 Push Ups
Monday 8/6/18
comp
bp shoulders
snatch pull 3×3 @ 110-125%
DB row 3 sets of 12-15 reps
emom 10
2-4 muscle ups.
*work drills if dont have mu and add in emom with pu/dips
class
3 Rounds for time cap 12

400m Run
8 DB Thrusters each arm 50, 35
16 Toes to Bar
Tuesday 8/7/18
comp
1) build to max
clean pull + clean + hang clean (above knee) + jerk
2) bench press 6-6-6-12
class
1) build to max
3 Front Squats + 2 Jerks
2) Back Squat 3×8 add 0-10# from last set
Wednesday 8/8/18
comp
1) Build to 3rm snatch
2) 21-15-9 for time
cals bike
burpees
class
3 Rounds for Time
800m Run
30 KBS 53, 35
10 Bar Muscle Ups
Thursday 8/9/18
comp
rest
class
1) Build to 2 rep max clean
2) Deadlift 3×5@ 80-85%
Friday 8/10/18
comp
1. GHR 2×12
2. Build to 2RM clean
3. deadlift 3×5@80-&5%
class
1) 2k row for time
2) Back Squat 3×6 @ 75% + 0-10#
Saturday 8/11/18
comp
Build to heavy snatch balance
half kneling single arm landmine press 4×15 each arm
class
AMRAP 25
400m run
15 Push ups
20 Sit Ups
25 Walking Lunges
Monday 8/13/18
comp
buildo to max: hang below knee snatch + hang above knee snatch
For time:
75 cals bike
30 burpees
class
2) Back Squat
3×3@85%
3) Split Squats 3×20 each leg. Use DB or KB
Tuesday 8/14/18
comp
clean 3×3@80% from blocks above knee
DB side raises 2×10
Standing single arm DB Press 4×12 each arm
class
2) For Time
1,500m/1,300m Row
100 hand release push ups
50 DB GTO 50, 35
Wednesday 8/15/18
comp
landmine oblique twits 4×10 each side
4x800m run, Rest 3 minutes between sets
class
Bench Press 3×3 @80%
Close grip bench press 2 sets of 6 to 12 reps
Deadlifts – build to heavy 3 rep for the day
Thursday 8/16/18
Comp
rest
Class
Run
4x800m; Rest 3 minutes between sets
Friday 8/17/18
comp
1) emom 10
10 cals bike
4 toes to bar
2) weighted ring pull ups 3×10
class
1) Back Squat 3×6 + 0-10#
2) For time
1k row
1 mile run
Saturday 8/18/18
comp
build to heavy 2 rep snatch balance
75 ghd sit ups
easy 1 to 2 mile run
class
AMRAP 21
15 Air Squats
Monday 8/20/18
comp
farmer carry 10 lengths of the gym
bench press 3×2@90
bench press 2 sets 6 to 12 reps. reach failure in range
class
1) 10 minutes:
Build to max 3 rep clean thruster
2) Back Squat 3×3 @ 85% + 0-10#
3) Back Squat AMRAP 1 x 65% of 1rm
Tuesday 8/21/18
comp
no extra
class
7 Rounds for Time
100m Run
10 Burpees
100m Run
10 Knees to Elbow
Wednesday 8/22/18
comp
snatch 3×2@80-85%
clean and jerk 2×3@ 80-85%
class
AMRAP 6
Rest 1 minute
AMRAP 6
12 Push ups
Rest 1 minute
AMRAP 2
Pull Ups
Thursday 8/23/18
comp
rest
class
snatch 3×2@80-85%
clean and jerk 2×3@ 80-85%
Friday 8/24/18
comp
no extra work.
class
Back Squat 5×3@85%
alternate movements; 4 sets.
10 strict pull ups
10 each arm- half kneeling single arm DB press
20 russian twists
Saturday 8/25/18
comp
no extra
class
AMRAP 20
12 Toes to Bar
20 OH Walking Lunge Steps w/ plate 45, 35
100m farmer carry DB/KB
Monday 8/27/18
comp
1. snatch pull 3×3@100%
2. single leg RDL w/DB or KB 4×12 each leg
3. skater squat in class – do 4×15 not 2×15**
class
Power Clean & Push Press
2) Build to max Front Squat
3) Skater Squats 2×15 each leg
Tuesday 8/28/18
comp
weighted hip ext. 5×8 with 3 second hold at extension
wide grip strict pull ups. 40 reps.
75 ghd sit ups
bp shoulders
class
For Time
21-15-9
400m Run each round
Power Snatches 95, 65
Pull Ups
Wednesday 8/29/2018
comp
easy mile run or 2k row
extra mobility
class
EMOM 20
odd minutes Jerk x2@65-75%
even minutes Deadlift x5. use jerk weight
Thursday 8/30/18
comp
rest day
class
6 sets. rest 4 minutes between sets
Bike max cals 1 minute
Friday 8/31/18
comp
6 sets. rest 4 minutes between sets
Bike max cals 1 minute
class
Build to 1 rep max for day
Snatch
Clean and Jerk
Saturday 9/1/18
comp
back squat 3×3@75%
build to heavy 3 rep deadlift
class
Partner WOD
For Time
800m Run
Then
50-40-30-20-10
Sit Ups
Then
50-40-30-20-10
Pull Ups
Push Ups
Then
800m Run
Monday 9/3/18
comp
no extra
class
‘Del’
Fort Time
25 Burpees
400m Run with med ball 20, 14
25 weighted pull ups 20#
400m Run with me ball
25 Chest to bar pull ups
25 Burpees
Tuesday 9/4/18
comp
2 rounds; rest 10 minutes between
In 7 minutes:
60/50 cals bike
remaining time max muscle ups
class
Deadlift 4×2@75%
Romanian Deadlift 2×15
Wednesday 9/5/18
comp
amrap 7
250m row
8 kbs 70, 53
8 latteral burpees over rower
then
power clean + 2 hang cleans + jerk
class
Every 4 minutes for 8 rounds
Run 400m
Thursday 9/6/18
comp
rest day
class
amrap 7
250m row
8 kbs 70, 53
8 latteral burpees over rower
then
power clean + 2 hang cleans + jerk
Friday 9/7/18
comp
no extra
class
Build to max Back Squat
Build to max Deadlift
Saturday 9/8/18
comp
3k row for time
class
5 Rounds for time
400m Run
Monday 9/10/18
comp
Build to max
power snatch + snatch + ohs
split squat 3×20 each leg
class
1) 12 Minutes to build to max for day
Tuesday 9/11/18
comp
pause front squat 4×3@75. 2 seconds at bottom
front rack hold. 5×10 seconds. heavy.
class
9/11 Memorial WOD
For Time
Row 2001 meters
then 11 reps of the following:
Box Jumps 30, 24
Thrusters 125, 85
Burpee Chest to Bar Pull ups
Power Cleans 175, 120
Handstand Push Ups
Toes to Bar
Deadlifts 170, 120
Push Jerks 110, 75
Run or Row 2001 meters
Wednesday 9/12/18
comp
Back squat 3×5@75%
3 RFT
400m row
10 hang cleans 135, 95
20 pull ups
class
AMRAP 7
8 Thrusters 95, 65
then
Clean & 2 jerks
Thursday 9/13/18
comp
rest
class
Deadlift 10 rep max
Friday 9/14/18
comp
snatch pull + snatch + ohs
deadlift 10 rep max
barbell row 4×10
class
Back Squat 3×4@80%
3x800m row. Each for Time. Rest as needed between sets
Saturday 9/15/18
comp
bench press 10 rep max
clean + 3 front squats + jerk
class
Partner WOD
Minutes 0-5
Burpees
Minutes 5-10
Rope climb or pull ups
Minutes 10-15
Power snatch 95, 65
Minutes 15-20
Knees to elbow
Monday 9/17/18
comp
10 Rounds for Time
~5 burpees OTM. *start Wod with burpees
class
1) 12 minutes to build to max
(power clean + Push press) x 3
2) Back Squat 3×6 add 0-10# from last set
Tuesday 9/18/18
comp
1) 10 rounds alt sets. nft.
10 hip ext
6 turkish get ups (alt sides each rep)
2) snatch pull + 4 hang snatch pull 5 sets @110-120%
class
1) Split Squat 3×20 each leg
2) AMRAP 10
30 Double Unders
10 DB ground to shoulder 50, 35. alt each rep
10 Chest to Bar pull ups
Wednesday 9/19/18
comp
rest day
class
10 Rounds for Time
~5 burpees OTM. *start Wod with burpees
Thursday 9/20/18
comp
class wod only
class
Bench Press 2 sets max reps at 70%
strict pull ups. 60 reps; break into as few sets as possible
friday 9/21/18
comp
snatch + hang snatch + snatch
clean pull + clean + front squat + jerk
3 rounds for time
row 400m
run 400m
class
deadlift 3×5. build to a heavy set and maintain for all 3 sets
back squat 3×4@80% + 0-10#
Saturday 9/22/18
comp
emom 20 alternate goat movements OTM
class
For Time
1 mile run
5 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
800m run
4 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
4oom run
3 rounds of
5 Pull Ups
10 Push Ups
15 Sit Ups
Monday 9/24/18
comp
40 back ext
snatch 3-3-3
2 mile run
class
Back Squat 3×6 + 0-10# from last week
weighted walking lunges 3×20 steps
DB row 5×10 each arm
Tuesday 9/25/18
comp
single leg RDL (2 kb/db) 4×12 each leg
hang clean + 2 jerks 7 sets at 75-80% 1rm
40 ring dips
class
1) Build to a heavy 3 rep snatch balance for day
2) AMRAP 12
8 Knees to Elbow
8 Pull Ups
3 Power Snatches
Wednesday 9/26/18
comp
emom 10 5 strict hspu
3 rft
5 ring muscle ups
class
7 sets. each for time. rest ~90 seconds between rounds
200m run
400m row
Thursday 9/28/18
comp
rest
class
EMOM 30
minute 1: 2-4 muscle ups
minute 2: 10-30 double unders
minute 3: 2-6 handstand push ups
Friday 9/29/18
comp
no extra work
class
1) build to heavy set
2 Power Clean + Hang Clean + Front Squat + Push Jerk + Split Jerk
2) Back Squat 3×4 + 0-10# from last week

Saturday 9/30/18
Lowell Jr High Football Throwdown
Monday 10/1/18
comp
no extra work
class
For Time
50 DB GTO 50, 35
then
50, 40, 30, 20, 10
Double Unders
Sit Ups
then
50 DB GTO
Tuesday 10/2/18
comp
Snatch Pull 5×5 @ 110-120%
Clean & Jerk 3×2@80% 2×1@85%
Single arm farmer carry 4 lengths of gym
class
In 9 minutes:
1,000m Row
With remaining time AMRAP
8 Pull Ups
2) Back Squat 3×6@ 70%
Wednesday 10/3/18
1) DB bench press 3×10
2) DB chest flys 3×15
3) build to max
5 deadlifts + 5 power cleans + 5 front squats + 5 STO
4) 50 ghd sit ups
5) 50 hip ext
class
AMRAP 25
800m Run
Thursday 10/4/18
comp
rest
class
Alternate sets
DB Bench Press 3×10
DB Flys 3×15
Close hand push ups 3×20
Build to max of:

5 deadlifts + 5 power cleans + 5 front squats + 5 STO
Friday 10/5/18
comp
build to heavy set: 3 snatch high pull + snatch
half kneeling landmine press 4×12 each arm
1 mile run. conversation pace
class
1) For Time
200m Run each round
21-15-9
Burpees
Pull Ups
2) Back Squat 3×4 @ 80%
Saturday 10/6/18
no extra comp work
CFM closed for Barbells for Boobs at CF Woburn
Monday 10/8/18
comp
weighted pull ups 3×10
EMOM 10
2-4 defect hspu
EMOM 10
snatch high pull + hang snatch
class
Back Squat 3×6 + 0-10# from last Tuesday
DB Backwards Lunge 3×12 each leg
Single Leg RDL with DB/KB 4×12 each leg
Tuesday 10/9/18
comp
push jerk 4×2 climbing. heavy
bike 3×5 minutes. rest 1:1
50 ghd sit ups
class
3 Rounds for time
800m Run
25 KBS 53, 35
10 Bar Muscle Ups
Wednesday 10/10/18
comp
warm up with class and change wod to following:
**replace push jerks with split jerks
**replace bike work with 2 mile run
other work:
Deadlift 3×5@80%
narrow stance back squat 2×15
class
push jerk 4×2 climbing. heavy
bike 3×5 minutes. rest 1:1
Thursday 10/11/18
comp
rest
class
For Time
21-15-9
Handstand push ups
Toes to Bar
Deadlift 225, 155
Friday 10/12/18
comp
class
Saturday 10/13/18
comp
class
Monday 10/15/18
comp
Press 10-8-6
3rft
500m row
25 wallballs
7 ring mu
class
Deadlift 5-5-5-3-3-3-1-1
Tuesday 10/16/18
comp
pendlay row 5-5-5-5-5
weighed chin ups 7-7-7-7
2 mile run
class
1) Back Squat 3×6 + 0-10#
2) AMRAP 12
200m Run
14 walking lunges
10 V sit ups
Wednesday 10/17/18
comp
spend some quality time working weaknesses (pick 1 maybe 2 things)
class
In 8:00 minutes.. increasing reps by 3
3 Hang power clean & jerk 95, 65
3 bar facing burpee
-then 6 minutes to build to max power clean and jerk
Thursday 10/18/18
comp
rest
class
3 Rounds for Time
400m Run
25 Wallballs 20, 14
7 Ring Muscle Ups
Friday 10/19/18
comp
glue ham raise 2×15
snatch. 3×1@90%
clean from blocks. build to max for day
class
1) Jerk. build to 3rm
2) Back Squat 3×4 +0-10#
Saturday 10/20/18
comp
alternating sets:
backwards sled drag 20 lengths of gym. AHAP
back rack BB carry 20 lengths of gym AHAP
Strict Press 20×1 AHAP
class
Teams of 3
10,000m Row. switch every 300m
teammates must do 20 situps after finishing their row
Monday 10/22/18
comp
Bench press 5-5-3-3
strict straight leg TTB 50 reps
class
1) Build to max
Power Clean + 4 Push Jerks
2) Back Squat 3×6 + 0-10# from last week
Tuesday 10/23/18
comp
banded back flys: A T Y W positions. 3×15 each
deadlift 5×3@80-85% 2×1@90
class
“Cindy”
AMRAP 20
5 Pull Ups
10 Push Ups
15 Squats
Wednesday 10/24/18
comp
DB Bent Row with 2 second pause. 5×8
For Time
1 Mile run. rest 4.
800m Run. rest 3
400m Run.
class
1) 3 Snatch Deadlifts + Low hang power snatch
2) Clean + Front Squat + 2 Jerks
Thursday 10/25/18
comp
rest
class
For Time
1 Mile run. rest 4.
800m Run. rest 3
400m Run.
Friday 10/26/18
comp
build to max snatch balance + 2 ohs
emom 10
4-8 linked chest to bar pu
class
Back Squat 3×4 +0-10#
Single leg RDL 3×10 each leg
Saturday 10/27/18
comp
Bike.
amrap 5 max cals
rest 5
6×20 cals for time. rest 2 min between.
class
5 Rounds. AMRAP 3. Rest 1
5 Hang Power Cleans
5 Toes to Bar
M: 115 W: 80
Monday 10/29/18
comp
Push Press build to 3rm
snatch + 2 hang snatch. build to heavy on day
hip ext 3×15
ghd sit up 3×20
two arm farmer carry 4 lengths AHAP
class
Back Squat 3×6 + 0-10# from last week
RDL 8-8-5-5-5
Tuesday 10/30/18
comp
banded back flys: A T Y W positions. 3×15 each
clean from blocks. 5×2@85%
double kb oh walking lunge 4×16 steps
emom 10
5 burpees & 1-3 muscle ups.
class
“Jackie”
For Time
1,000m Row
50 Thrusters 45#
30 Pull Ups
Wednesday 10/31/18
comp
split jerk 4×2@80%
Front Squat 4×3@80-85%
moderate pace 2 mile run
class
Halloween WOD
For Time
31 Push Ups
31 Sit Ups
31 Deadlifts
400m Run
31 Back Squats
31 Pull Ups
31 Burpees
Men: 135 Women: 95
Thursday 11/1/18
comp
rest
class
Friday 11/2/18
Saturday 11/3/18
Monday 11/5/18
comp
snatch pull 5×5 @ 100-120%
chin ups 40 reps.
10 minutes
OTM 5-7 toes to bar.
bike max cals in remaining time. score cals.
class
1) Build to max
3 Power Cleans + 1 Push Press
2) Back Squat 3×5 @75%
Tuesday 11/6/18
comp
no extra
class
3 Rounds for time.
14 Burpees
13 Pull Ups
Rest 7 minutes. Repeat.
Wednesday 11/7/18
comp
Front squat 3×5@80%
jerk 3×2@85%
class
15 minute Up Ladder 3-6-9-12…
Power cleans 15, 95
Chest to bar Pull Ups
Thursday 11/8/18
comp
rest
class
3x800m Run. Rest 2 minutes between sets
5x200m Run. Rest 1 minute between sets
Friday 11/9/18
comp
build to 5rm deadlift for day.
thursday running wod
class
1) Single Leg RDL weighted each hand (kb or db)
2×15 each leg
2) Back Squat
3×4@80%
3) Narrow stance Back Squat
2 x 10 to 15 reps. **Keep a narrow stance, with feet elevated and parallel. Come as close to
failure as possible with out actually failing, within the rep range.
Saturday 11/10/18
comp
build to 3rm snatch
class
For Time
2 Rounds
400m Run
2 Rounds
400m Run
50 Push ups
Monday 11/12/18
comp
banded A Y T 3×20
bp shoulders
50 back ext
class
“Ouellette”
6 Rounds for Time
Tuesday 11/13/18
comp
snatch pull + 3 hang snatch pull @ 120%
pendlay rows 3×12
bike 30 minutes 80-85%
class
5 Rounds for max reps. NFT
Strict Press @ 40-50% body weight
Strict Pull Ups
Wednesday 11/14/18
comp
single leg rdl 3×15 each leg
skater squats 3×15 each leg
build to heavy 2rep hang snatch
deadlift. 5-5 heavy
class
1) Build to heavy
2 hang power clean + 1 jerk
2) For Time
25-20-15-10-5
cals bike
50-40-30-20-10
abmat sit ups
Thursday 11/15/18
comp
rest
class
EMOM 20
minute 1 – :50 Row, cals
minute 2 – :40 double unders
minute 3 – :30 kettlebell swings 53, 35
minute 4 – :20 L sit hold
Friday 11/16/18
comp
EMOM 20
minute 1 – :50 Row, cals
minute 2 – :40 double unders
minute 3 – :30 kettlebell swings 53, 35
minute 4 – :20 L sit hold
class
1) Back Squat
3×4 + 0-10# from last Friday
2) Deadlift
3-3-2-2
Saturday 11/17/18
comp
build to max:
snatch + hang snatch + tng snatch
clean + fs + jerk
class
For Time with a partner (cap 20)
100 Pull Ups
50 Burpee wall ball throw over box
50 Burpee medball throw over box
50 Burpee medball throw over box
Monday 11/19/18
comp
30 back extensions
row 3x1k. rest 1:1
build to max
behind neck jerk. then drop set 75% 5×2
class
2) 3 Rounds for time
100 Double Unders
16 kettlebell squat clean thrusters 53, 35
20 Toes to Bar
Tuesday 11/20/18
comp
Hang Snatch 2-2-2
db row 5×10
class
1) Hang Power Clean
2-2-2-2

25/20 calories bike
12 Pull Ups
Wednesday 11/22/18
comp
easy bike ride 30 min
extra mobility
class
Deadlift 5-5-3-3-1
Thursday 11/22/18
Thanksgiving – one class at 8am
comp; class
“Murph”
1 Mile Run
100 Pull Ups
200 Push Ups
300 Squats
1 Mile Run
Friday 11/23/18
9am & 5:15pm class only
row 2k easy pace
class
4 Rounds for Time
20 burpees
18 DB GTO 50, 35
16 Knee to Elbow
Saturday 11/24/18
comp
make up friday wod if did not do.
class
AMRAP 20
1 Power clean 225, 155
1 Rope Climb
Monday 11/26/18
comp
build to max snatch balance
Bench press 3×5@75%
class
Back Squat 3×5 + 0-10# from last time
Skater Squat 3×12 each leg
Single leg RDL with KBs 3×10 each leg
Tuesday 11/27/18
comp
parallette L sit hold 10×10-20 seconds.
snatch deadlift 5×3@125%
5x250m row. each for time. rest 1 minute between sets.
class
1) NFT: 75 Ring Push Ups
2) AMRAP 6
10/8 cals Bike
3 Bar Muscle Ups –Sub 6 chest to bar pull ups
Wednesday 11/28/18
comp
easy bike, mobility, body work
class
In 6 minutes:
800m Run
Buid to max Power Clean + 4 Push Press
In 6 minutes:
800m Run
Build to max Clean + 3 Jerks
In 4 minutes:
400m Run
Build to max Clean & Jerk
Thursday 11/29/18
comp
rest
cass
4 Rounds for Time
75 Double Unders
30 Sit Ups
Friday 11/30/18
comp
4 Rounds for Time
75 Double Unders
30 Sit Ups
class
1) Back Squat 3×4 +0-10# from last set at this rep scheme
2) Deadlift 3-3-3
Saturday 12/1/18
comp
EMOM 10
2-4 ring mu
2) 4x1k row. rest 2 min between
class
“DT”
5 Rounds for Time
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
M: 155 W: 105
Monday 12/3/18
comp
build to max
snatch + 3 ohs
2k row x 2. rest 1:1
class
3 Rounds for Time
400m Run
15 Thrusters 95, 65
40 Double unders
Tuesday 12/4/18
comp
1) EMOM to failure (min 10 rounds)
5 burpees & 5 TTB -adjust numbers if needed at start.
2) 30 strict ring dips
class
1) Bench Press 3×2@90%
2) Bench Press 2 sets working to reach failure at 8 to 12 reps
Wednesday 12/5/18
comp
30 min moderate bike
extra mobility, roll out, band work
class
AMRAP 10. increasing by 2 reps each round.
2 DB Box step overs 50, 35
2 DB GTO 50, 35
~then~
In 6 minutes build to max clean and jerk
Thursday 12/6/18
comp
rest
class
OTM 24 minutes. alt each minute.
150-200m Row
4-8 Toes to bar
-focus on speed, efficiency and consistency through the workout.
Friday 12/7/18
comp
hang power snatch 3×2 @75% 2×2@80% (base on ps max)
sntach deadlift 5×4@125%
class
1) Back Squat 3×4 + 0-10# from last set at this rep scheme
2) 2 sets: 50 cals bike for time. Rest 5 min between sets
Saturday 12/8/18
comp
build to max hang clean and jerk
30 strict ring dips
40 ring rows. pause at top and bottom
class
AMRAP 18
With a partner. Alternate full rounds.
8 Burpees
7 Shoulder to overhead 115, 80
6 Pull ups
Monday 12/10/18
comp
1) handstand walk practice.
2) up ladder 10 minutes
2 ohs @ 135, 95 -inc by 2 each round
1 ring mu. -inc by 1 each round
class
1) Front Squat. build to 1 rep max for day
2) Bulgarian Split squats 4×10 each leg. Use DB or KB each hand
Tuesday 12/11/18
comp
emom 10
Deadlift + Power Clean + Front Squat + Push Jerk + Split Jerk
– use something ranging 60 to 75% of CJ. same weight entire set.
class
1) 12 minutes to build to max of:
Power clean + push press

400m Run
15 Pull Ups
Wednesday 12/12/18
comp
4 rounds for time
400m row
40 double unders
class
2 Rounds for time
30 DB STO 50, 35
50 Push Ups
60 Air Squats
Thursday 12/13/18
comp
rest
class
1) Overhead Squat 5-5-2-2
2) For Time
Bike 100 calories (cap 10)
Friday 12/14/18
comp
1) DB row. 7×5 each arm AHAP
2) DB side raise 4×10
3) bike 100 cals for time
class
1) Build to 1RM Snatch
2) Build to 1RM Clean and Jerk
Saturday 12/15/18
comp
partition as needed
75 ghd sit ups
75 ring dips
75 strict pull ups
class
5 Rounds for time
400m Run
3 sets: 2 power cleans + 2 front squats + 2 shoulder to overhead 155, 105
Monday 12/17/18
comp
AMRAP 10
5 hang snatch 105, 75
7 ttb
class
1) Back Squat 4×3 @80%, 2×1@90%
2) 2k row for time
Tuesday 12/18/18
comp
moderate bike 30 min
personal mobility, accessory work
class
In 15 minutes:
40 Burpees
Then AMRAP with remaining time
40 Double Unders
Wednesday 12/19/18
comp
work gymnastic goats. structure emom or dedicated skill transfer work.
class
Back Squat. build to 1 rep max for day.
Thursday 12/20/18
comp
rest
class
5 Rounds
Bike 25, 20 cals for time
Bench Press amrap @ bodyweight
*Score each round as bike time and bench press reps. move from bike straight to bench. rest
between rounds.
Friday 12/21/18
comp
5 Rounds
Bike 25, 20 cals for time
Bench Press amrap @ bodyweight
*Score each round as bike time and bench press reps. move from bike straight to bench. rest
between rounds.
class
1) Power Snatch 3-3-3-3
2) CF Open WOD 16.3

AMRAP 7
3 Bar muscle Ups
Saturday
Monday 12/24/18 christmas eve

Schedule:
Today rolling open class wow 8am to 11am only.
25th and 26th closed
Dec 31st 5:30am/noon/5:15pm classes only
Jan 1st closed
Class
1 Handstand Push Up
3 L Pull Ups
5 Ring Dips
6 Knees to Elbow
8 Clapping Push Ups
10 Burpees
11 V Sit Ups
12 oz Beer
Tuesday and Wednesday 12/25 & 26/18

closed
thursday 12/27/18
comp
Spend time working gymnastic weakenesses
class
10 Rounds for Time
10 Pull Ups
15 Wall Balls 20/14
Friday 12/28/18
comp
snatch pull 5×5 @ 110-120%
seated (floor) kb alternating presses
side plank 3×1 minute each side
amrap 15 cals on bike
class
EMOM 10
2 Power Cleans + 3 Shoulder to Overhead + 4 Burpees
Saturday 12/29/18
comp
partition as needed
100 ring dips
120 db rows (50 each side) AHAP
class
For Time
21-15-9-6-3
400 Run
Deadlifts 225, 155
Toes to Bar
Monday 12/31/18
comp
no extra
class
Push Press 8-8-8
AMRAP 12
1 Legless Rope Climb
12 Push Ups
Tuesday 1/1/19
closed
Wednesday 1/2/19
comp
75 hip ext
hang snatch 3×3@70 3×3@75
front squat 3×5@75
mile run
class
AMRAP 20
30 Double Unders
2 Rounds
5 Pull ups
10 Sit Ups
15 Squats
Thursday 1/3/19
comp
10x250m row. rest 2 minutes between sets
class
1) Push Jerk 10-10-10
2) EMOM 10
4-8 Strict Ring Dips
Friday 1/4/19
comp
50 Back ext
10×6 each arm DB row
30 strict hanging leg raises
class
1) 100/80 calories Bike
2) Back Squat 3×4 @ 80%
3) 50/40 calories Bike
Saturday 1/5/19
comp
clean and jerk build to heavy triple
class
AMRAP 20
60 Burpees
25 Knees to Elbow
25 Chin Ups
Monday 1/7/19
comp
1) Pendlay row 3×12
2) every 90 seconds x 10
12/9 cals bike
25 Double unders
3 Bar Muscle ups
*same minute
class
1) For Time
21-15-9
Power Snatch 95, 65
Lateral Bar Burpees
2) Back Squat 3×6@70%+ 0-10
Tuesday 1/8/19
comp
30 min bike moderate pace
class
1) Push Jerk 5-5-5-5
2) 5 Alternating sets
15-30 second Parallette L sit hold
4 Turkish Get Ups. AHAP. alternating arms, 2 each side
Wednesday 1/9/19
comp
1) build to heavy set for day of
clean + front sq + 2 jerks
2) snatch deadlift 5-5-5-5
class
AMRAP 18
20 Box (24, 20) Step overs with kb 53, 35. (any hold acceptable)
20 Push Ups
20 Sit Ups
Thursday 1/10/19
comp
rest
class
1) Build to heavy Clean and Jerk 3rm for the day
2) DB Rows 6×8 each arm
Friday 1/11/19
comp
landmine oblique twist 3×10 each side
Back Squat
3×4 @ 80% + 0-5#
class
For Time
15-12-9-6
Thrusters 95, 65
Toes to Bar
Deadlift 5-5-5
Saturday 1/12/19
comp
2 mile run
class
For time
1,000m Row
50 Wall balls 20, 14
1 mile run
Monday 1/14/19
weekly bonus wod
with a partner:
4,000m row for time switch every 400m.
comp
20-30 minutes of quality time spent on weaknesses.
class
Nutrition challenge baseline:
1) 5 rep max TnG power clean
2) In 10 minutes:
50/40 calories bike
-then in remaining time up ladder of-
2 DB GTO 50, 35
1 Burpee to plate
*increasing DB by 2 reps each round alt arms each rep, burpees increase by 1. score total reps
Tuesday 1/15/19
Comp
strict pull ups 3×12 (add weight if can)
build to max power clean + 5 push press
build to max snatch pull + Tng snatch
class
Back Squat 3×6 +0-10# from last week
Wednesday 1/16/19
comp
weighted dips 2×10
DB lateral flys 3×8
4 RFT
5 (full) snatch 135, 95
30 double unders
class
AMRAP 18
8 Strict Pull ups
200m Run
Thursday 1/17/19
comp
rest
class
1) Build to max set of
Snatch deadlift + hang below knee snatch

5 Snatches 135, 95
30 Double Unders
Friday 1/18/19
comp
1) build to heavy 3 rep snatch balance for tday
2) bench press 5×5@75%
3) For time
2 mile run
12 rope climbs (no jumping)
class
1) EMOM 10
1 Bear Complex for load
1 Power Clean + 1 Front Squat + 1 STO + 1 Back Squat + 1 STO
2) Back Squat 3×4 @ 80% + 0-10#
Saturday 1/19/19
comp
20-30 min work on weaknesses. or make sure to get in run wod from friday.
class
AMRAP 20
40 Squats
10 Deadlifts
40 Toes to Bar
10 Deadlifts
40 Sit Ups
10 Deadlifts
40 Push Ups
Monday 1/21/19
bonus wod for week 2:
Assault Bike 30 minutes MAX calories.
comp
landmine oblique twists 4×10 each side
30 min AB max cals.
floor
EMOM 10
3 ground to overhead, AHAP
Back Squat
3×6 + 0-10# from last week
Tuesday 1/22/19
comp
1) DB row 5×8 each arm
2)
1000m row for time
rest 3 min
750m row for time
rest 2 min
500m row for time
rest 1 min
250m row for time
class
For Time
35-25-15
Wall Balls 20, 14
Pull Ups
Wednesday 1/23/19
comp
db side raise 3×12
power clean + 4 strict press. build to max
clean from blocks at knee 3×3@80% of max clean
class
For Time
21-15-9
Assault Bike cals
Push Press 115, 105
21-15-9
Burpees
Front Squats 115, 105
Thursday 1/24/19
class
1) Half kneeling single arm kb/db press 4×12 each arm
2) Bench Press 4×3@ 85%
3) Close grip bench press 2×10
Friday 1/25/19
comp
1) Half kneeling single arm kb/db press 4×12 each arm
2) Bench Press 4×3@ 85%
3) Close grip bench press 2×10
4) mile run
class
1) DB Row 5×8 each arm
2) NFT.
70 abmat situps
30 V sit ups
70 abmat situps
3) Back Squat 3×4+0-10# from last friday
Saturday 1/26/19
comp
goat movements
class
partner wod
AMRAP 20
400m Run together
10 Pull ups
10 Deadlift + Power clean & jerk 155, 105
Monday 1/28/19
bonus wod
weightlifting total.
Build to 1 rep max snatch
Build to 1 rep max clean and jerk
comp
1) Build to max. snatch deadlift + hang below knee snatch
2) 2 rounds for time
50 Pull ups
40 burpees
class
For Time
60 Overhead DB walking lunges (change arms every 10 steps) 50, 35
1 mile run
Tuesday 1/29/19
comp
emom 30
1st min: hspu – strict
2nd min: ttb – strict
3rd min: double unders
*pick numbers that work with your skill set and are challenging but manageable through the
emom
class
Deadlift 5×3@85%
100 Strict Pull Ups
Wednesday 1/30/19
comp
bp shoulders
back ext 30 reps
snatch 3×2@80-85%
clean and jerk 3×2@80-85%
class
1) Build to 3 rep hang power clean max
2) AMRAP 10 115, 80
6 Hang Power Clean
8 Deadlift
10 Push Ups
Thursday 1/31/19
comp
rest
class
6k row with partner
Friday 2/1/19
comp
1) if did not do row wod thursday
row 10x300m rest 1 min between
2) extra mobility and body work
class
1) Seated (floor) double KB alternating arm strict press 3×12 (6 each side)
2) Strict press 3×5 @65-70%
3) Back Squat 4×3 @ 85%
Saturday 2/2/19
comp
build to 5 rep max thruster
1-2 mile run. can use tredmill.
class
AMRAP 5
Bike cals
AMRAP 7
Burpees
AMRAP 5
Power cleans 135, 95
Monday 2/4/19
bonus wod week 4
50 man makers for time
comp
snatch pull 4×3@100%
50 hip ext
4x400m run rest 2 min between sets
class
1) 12 minutes build to max:
Power Clean + Push Press
2) Front Squat build to 1rm
Tuesday 2/5/19
comp
snatch balance 3×3@ 70-80% of 1rm snatch
split jerk 3×3@75%
3 rounds for time
25 cals bike
class
5 Rounds for Time
400m Run
Wednesday 2/6/19
comp
moderate 1-2 mile run
work extra mobility and stability work
class
AMRAP 12
30 Double Unders
12 Push Ups
In 6 minutes
build to max clean and jerk
Thursday 2/7/19
comp
class only. work any extra individual weaknesses or needs.
class
EMOM 30
Min 1: Box Jumps 30, 24
Min 2: Overhead Squats
Min 3: Toes to Bar
Work for 30 seconds each minute. rest 30 seconds.
Friday 2/8/19
comp
emom 12
even 10 strict pull ups
odd 10 strict ring dips
bench press 3 amrap sets @ bw
class
Saturday 2/9/19
comp
2 mile jog
class
AMRAP 20. with a partner
30 Air Squats
Monday 2/11/19
comp
5k row
class
Nutrition challenge baseline re test:
1) 5 rep max TnG power clean
2) In 10 minutes:
50/40 calories bike
-then in remaining time up ladder of-
2 DB GTO 50, 35
1 Burpee to plate
*increasing DB by 2 reps each round alt arms each rep, burpees increase by 1. score total reps
Tuesday 2/12/19
comp
build to max set of
snatch + 2 hang below knee snatch + tng snatch
*partition as needed
60 ghd sit ups
class
Bench Press 2×3@ 85% 3×2@ 90%
Back Squat 3×5@80%
Wednesday 2/13/19
comp
moderate 25 min bike
20 min mobility, band work etc
class
Push Jerk
5-5-5
AMRAP 12
25 Double Unders
Thursday 2/14/19
comp
no extra
class
EMOM 20
odd minute goat 1
even minute goat 2
Friday 2/15/19
comp
15 rounds
30 seconds bike max cals. 30 seconds rest
class
EMOM 10
2 Power snatch + OHS + hang snatch
EMOM 10
2 Hang clean + 2 jerks + 2 front squats
Saturday 2/16/19
comp
no extra
class
AMRAP 18
20 Toes to Bar
50 Lunges
20 Push Press
20 Pull Ups
Monday 2/18/19
comp
1) 4×400 run rest 2 min between sets
2) for time
60 cal row
40 pull ups
30 db snatches (alt) 70, 50
class
Build to max in 12 minutes
Power Clean + 7 rep shoulder to over head
Build to max
Back Squat 10 reps
Tuesday 2/19/19
comp
emom 10
5-8 c2b work on linking sets
bike 15 min 85% pace
class
Strict Cindy
AMRAP 20
5 Strict Pull Ups
15 Squats
Wednesday 2/20/19
comp
30-60 minutes dedicated mobility, activation and stability work, easy bike, run or row
class
1) EMOM 10
Snatch Deadlift + Power Snatch + Hang Power Snatch
2) EMOM 10
3 Deadlifts + Power Clean + 2 Push Jerks
*work speed and positions. nothing overly heavy today.
Thursday 2/21/19
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 2/22/19
CF Open WOD 19.1
AMRAP 15
19 Cal Row
Saturday 2/23/19
comp
no extra
class
4 Rounds for time
800m Run
Monday 2/25/19
comp
50 ghd sit ups
50 hip ext
snatch 5×2@ 80% 3×1@90%
class
Open WOD 19.1
OR
Up Ladder 15 minutes
Power Clean 135, 95
Push Press 135, 95
Box Jumps 24, 20
Tuesday 2/26/19
comp
bp shoulders
snatch press 5×5 – behind head press from snatch bottom. hold lockout solid 2 seconds.
pendlay row 5×5
class
4 Bar Muscle Ups
Wednesday 2/27/19
comp
30-60 minutes dedicated mobility, activation and stability work, easy bike, run or row
class
1) EMOM 10
Snatch + 3 OHS
2) EMOM 10
Hang Clean above knee + Hang Clean Below knee + 2 Jerks
*work speed and positions. nothing overly heavy today.
Thursday 2/28/19
comp
no extra
class
EMOM 20
odd minutes goat 1
even minutes goat 2
Friday 3/1/19
comp
open wod
class
Beginning on an 8-minute clock, complete as many reps as possible of:
25 toes-to-bars
50 double-unders
15 squat cleans, 135 lb.
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
25 toes-to-bars
50 double-unders
Stop at 20 minutes.
Saturday 3/2/19
comp
class
Partner WOD
AMRAP 20
30 Kettlebell Should to Overhead 53, 35
30 Burpees
Monday 3/4/19
comp
amrap 15 bike max cals
60 hip ext
class
Open WOD 16.2
OR
Bench Press 5-5-3-3
Back Squat 4×2@80-85%
Tuesday 3/5/19
comp
mile run (treadmill)
bp shoulders
100 banded back flys
class
For Time
21-15-9
Deadlifts 225, 155
Lateral Bar Burpees
9-7-5
Ring Muscle Ups
build to heavy jerk

emom 10 3 jerks @ 70% of that weight
“Amanda”
9-7-5
Snatch 135, 95
Muscle Ups
Fran
21-15-9
Thrusters
Pull Ups
partner
10 minutes
15 wall balls + max burpees in remainder of minute
For Time
21-15-9
Burpees
KBS 70, 53
Pull Ups
The Chief
5 Rounds; AMRAP 3, Rest 1
6 Push Ups
9 Air Squats
emom to failure increasing by 1 each round

1 deadlift 225, 155
1 burpee
For Time
30-20-10
Calorie Row
Burpees

20 burpees
10 burpees
AMRAP 7
20 Air Squats
40 Double Unders
15 minutes. Up ladder with partner

1 Squat cleans 135, 95
relay format. complete full round to tag partner
For Time
50 Thrusters, 95/65
50 Pull-ups
50 Box jump-overs
“Roy”
5 rounds for time:
15 Deadlifts, 225, 155
20 Box jumps 24, 20
25 Pull ups
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Partner Workout:
For time:
150 Wall balls
150 KB lunge
Both partners work simultaneously, partition reps however you’d like
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“Badger”
3 Rounds For Time
30 Pullups
800M Run
AMRAP 7
5 Muscle Ups
40 Double Unders
3rft
row 500
10 full snatch 115/80
For Time
20 Toes to Bar
200m Run
At 5 minutes
establish max clean and jerk
 
“Daniel” 50 Pull Ups 400m Run 21 Thrusters 95, 65 800m Run 21 Thrusters 95, 65 400m Run 50
Pull Ups
4 Rounds for time

800m Row
800m Run
AMRAP 8
M: 155 W: 105
1 Power Clean
2 Hang Power Clean
3 Jerk
Sets must be done unbroken to count. If you fail at any point you must restart at power clean.
~Rest 3~
2 Rounds for Time
15 Deadlift (155, 105)
20 Burpees
 
AMRAP 7
9 Pull Ups
12 Push Ups
15 Sit Ups
EMOM 10
2 Hang Power Snatch
4 Rounds
Dumbbell Rows
Ring Push Ups
AMRAP 5
5 Hang Power Clean & Jerk 155. 105
For Time
400m Run
8 Deadlift
10 Burpee Bar Muscle Up
For Time
50 Toes to Bar
25 Thrusters
EMOM complete 20 Double Unders
WOD
100 Push Ups for Time.
Preform 8 Kettlebell Swings at the top of each minute.

200m Run
9 Air Squats
6 Deadlifts
3 Front Squats
M: 185 W: 128
30 Burpees
30 Push Press (115, 80)
60 Pull Up
AMRAP 5
10 Wall Balls
10 Toes to Bar
21-15-9
DB/KB Thruster
Burpee
3 Burpee at top of each minute

70 Deadlift
60 Front Squat
50 Push Press
M: 105 W: 75
150 pushups for time

EMOM 25 double unders or 10 kb swing or 100m run
5 Rounds for Time

1 Press @ 80% 1RM
1 Strict Pullup
1 Press
3 Strict Pullup
1 Press
5 Strict Pullup
7 Rounds – Rest 3 Minutes between rounds

Max Handstand Push Ups
15 Hollow Rocks
20 Seconds Hang Power Clean (115, 75)
Rest 10 Seconds
20 Seconds Push Press (115, 75)
Rest 10 Seconds

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Teams of 2:

CrossFit Pandora's Box

Men: 185 lb.

4 rounds for time of:

Men: 135 lb.

10 1-minute rounds of:

Rest 2 minutes between rounds.

Men: 155 lb.

For time, wearing a 20-lb. vest:

Men: 155 lb.

Open WOD 17.5

Men use 95 lb.

5 rounds for time of:

Use a single, heavy dumbbell and alternate arms each rep.

Open WOD 16.3

Complete as many rounds and reps as possible in 7 minutes of:

Men use 75 lb.

Every minute for 14 minutes:

Complete as many rounds as possible in 18 minutes of:

5 rounds for time:

3 Dead Lifts 275/185

10 clean and jerk (Performance: 135lb / Athletic: 85lb*/ Health: 55lb)

21-15-9 reps for time of:

Use a pair of 50-lb. dumbbells or kettlebells for the overhead lunges.

As far as possible in 12 minutes of:

10 Strict Pull Ups

Iron Bridge Crossfit

4 Rounds for Time:

12, 9, 6, 3 reps of:

3 rounds for time of:

3 rounds for time of:

3 Rounds for Time

Every 30 seconds for 10 minutes

Crossfit South Bend

Complete 8 Rounds of the following…

CrossFit Games Open 14.3

10 One Arm Dumbbell Snatch

3 Rounds for time of:

21-15 & 9 reps of:

21-15-9 Reps Of:

Complete 10-9-8-7-6-5-4-3-2-1 reps of:

Crossfit South Bend

AMRAP in 15 minutes of:

Seven rounds for time of:

Three rounds for time of:

EMOM, for as long as possible, perform:

3 Rounds for Time:

*15 @ arm per round

100 double unders

3 Rounds For Time:

3 Rounds For Time:

21-15-9-3 for time:

Crossfit Santa Cruz

40 C2B Pull ups

Complete 4 rounds for time of:

As Many Rounds as Possible in 12:00:

AMRAP in 20 minutes of:

AMRAP in 20 minutes of:

Iron Bridge Crossfit