Buy-in 200m Run
Partner
4 Rounds
Partner A rows 20 Cal
Partner B performs Wall Balls 20,14
(Until pt.A finishes, then switch. Each partner must complete 4 rounds of rowing.)
into
4 Rounds
Partner A 20 Pull-Ups
Partner B performs Push-Ups
Buy-out 200m Run
Open Gym 9am – noon
8am Kettlebell
40 on 20 off
4 rds
Push press
Split shuffle
Renegade row
Step ups
Then
1 minute no rest
Air squat
Burpee
Jumping pull ups
Mountain climbers
9am WOD
Hope
3 Rounds for Total Reps in 17 minutes
1 minute Burpees
1 minute Power Snatches (75/55 lb)
1 minute Box Jumps (24/20 in)
1 minute Thrusters (75/55 lb)
1 minute Chest-to-Bar Pull-Ups
1 minute rest
10am Olympic Lifting
Fatal 40
40 Wall Ball Shots (20/14 lb)
40 Hang Cleans (95/65 lb)
40 Pull-Ups
40 Deadlifts (95/65 lb)
40 Push-Ups
40 Box Jumps (24/20 in)
40 Kettlebell Swings (1.5/1 pood)
40 Toes-to-Bars
40 Air Squats
40 Hang Snatches (95/65 lb)
40 Double-Unders
40 Sit-Ups
40 Burpees
400 meter run at start and after
each 40-rep movement
Gwen 40 Min Cap
15-12-9 Reps for Load
Clean-and-Jerks (unbroken)
Rest as needed between sets
CrossFit Total
Sum of the best of each lift:
Back Squat
Shoulder Press
Deadlift
WOD
Wittman
7 Rounds For Time (25-min cap)
– 15 Kettlebell Swings (53/35)
– 15 Power Cleans (95/65 lb)
– 15 Box Jumps (24/20 in)
4pm Kettlebell
15 10 5 reps
1 arm swings L R
H2H
KB wallball
Then
5…1
Double Burpee DL
50m rack carry
50m farmers carry
Double KB cleans
The Ghost
6 Rounds for Total Reps in 23 minutes
– 1 minute of Rowing (for calories)
– 1 minute of Burpees
– 1 minute of Double-Unders
– 1 minute Rest
Sunday 9am – noon
8am Kettlebell
Tabata day
Swings
Walking lunges
Push ups
Squat jumps
Planks
Ice skates
9am WOD
HOTEL HELL
For time:
100 Dumbbell Hang Clean Thrusters (2×35/25 lb)
5 burpees to start, and at the top of each minute
10am Olympic Lifting
Front Squat – working towards heavy single
Strict Press – working towards heavy single
Power Clean (1) + Hang Clean (1) + Push Press(1)
Building to a heavy complex
Tabata Row (Cal)
Tabata Wall Balls
For Time
100m Run
10 Pull-Ups
10-Push-Ups
10-Squats
10- Burpees
200m Run
20-Pull-Ups
20-Push-Ups
20 Squats
20 Burpees
300m Run
30- Pull-Ups
30 Push-Ups
30 Squats
30 Burpees
400m Run
40 Pull-Ups
40 Push-Ups
40 Squats
40 burpees
EMOM 5
2 Toes to Bar + 2 Handstand Push-Ups
EMOM 5
3 Thrusters + 3 Front Squats
EMOM 10
6 Devils Press 35,20 + 20 Double Unders
WOD
A. Back Squat – working towards heavy single
B. Muscle Snatch (3) + Dip Snatch (3) – building to a heavy complex
C. Tabata row (meters)
D. Tabata toes-to-bar
4p Kettlebell
Double KB
3 rds 5 reps
Clean
Front squat
Press
Clean
Front squat
FELIX THE CAT
6 Rounds for Time
9 Burpees
9 Box Jumps (24/20 in)
9 Pull-Ups
9 Thrusters
9 Toes-to-Bars
Open Gym 9am – noon
8am Kettlebell
Lucky 7’s
– 7 Walking lunges
– 7 Push-ups
– 7 V-ups
AMPRAP in 7 min, w/ on-the-minute 2 burpees
Then
3 rds, 30 on 10 off
Air squats
Bench dips
Bench pushups
Finisher
1 min burpees
9am WOD
20 Min AMRAP
– 10 Am. KB Swings 72/53
– 10 Pull-Ups
– 10 Clean and Jerks 135,95
– 10 Box Jumps 30,24
– 10 Toes to Bar
– 15 Cal Row
10am Olympic Lifting
Click here for standards and scaling.
20.5
For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20-lb. ball to 10 ft.
Time cap: 20 min.
Front Squat
5 sets working towards heavy set of 3
Strict Press
5 sets working towards heavy set of 3
Power Clean (1) + Push Press(1) +Jerk (1)
Building to a Heavy complex
TABATA Row (Cal)
TABATA Power Cleans (Light)
Skill: Muscle-Ups
Deadlift: 5 sets working towards heavy set of 3
EMOM 15
Bear Complex
1-Power Clean
1-Front Squat
1-Push Press
1-Back Squat
1-Push Press
One time through, adding weight each min.
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