WOD

1/27/14

5 Rounds for time:

30 Wall Balls

 

aka: “Karen”

1/22/14

For time:

40 Wall Balls, 20/14 lbs, 10/9 ft

Run, 400 m

40 Seated Russian Twists, 20/14 lbs

Run, 400 m

40 Kettlebell Swings, 53/35 lbs

Run, 400 m

40 Knees To Elbows

Run, 400 m

1/21/14

Complete as many rounds as possible in 15 mins of:

20 Kettlebell Swings, 53/35 lbs

10 Kettlebell Push Press (One Arm R)s, 53/35 lbs

10 Kettlebell Push Press (One Arm L)s, 53/35 lbs

20 Split Jumps

1/20/14

For time:

Run (bumper plate), 45/25 lbs, 400 m

35 Thrusters, 45/35 lbs

21 Chest-to-bar Pull-ups

21 Thrusters, 95/65 lbs

21 Chest-to-bar Pull-ups

9 Thrusters, 135/95 lbs

Run (bumper plate), 45/25 lbs, 400 m

Only one bar may be used. Stage all plates needed for weight changes before beginning.


1/17/14

“Marguerita”

1/16/14

4 Rounds for time

Run 400M

50 Air Squats

1/15/14

“Elizabeth”

21-15-9

Clean (135/95)

Ring Dips

1/14/14

5 rounds for time of:

30 Kettlebell Swings, 53/35 lbs

15 Unbroken Wall Balls, 20/14 lbs, 10/9 ft

7 Power Snatches, 95/65 lbs

Rest 2 mins

1/13/14

“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

1/10/14

20 Rep Max Front Squat

Then

WOD

As many reps in 8 mins as you can of:

Front Squat, 135/95 lbs

Handstand Push-up

 

You must do equal numbers of front squats and HSPUs. If you can front squat more than 300 lbs (200 lbs) please use 185 lbs (125 lbs).

1/9/14

For time:

100 Double Unders

– then –

5 rounds of:

15 Wall Balls, 20/14 lbs, 10/9 ft

10 Burpees

– then –

100 Double Unders

1/8/14

15min to find 1RM Clean

Then…

WOD

15min AMRAP

21 Sit-Ups

21 Deadlifts (135/95)

1/7/14

15min to find 1RM Push Jerk

Then…

WOD

Complete as many rounds as possible in 10 mins of:

10 Shoulder-to-Overheads, 135/95 lbs

20 Toes-to-bars

50 Double Unders

1/3/14

“Hard Cindy”

Complete as many rounds as possible in 20 minutes of:

5 Weighted pull-ups, 35 pounds

10 Push-ups with feet on 30″ box

15 Squats holding a 45 pound plate

1/2/14

15:00 AMRAP:

5 Burpees

10 Kettlebell Swings, 53 lbs

15 Wall Balls, 20 lbs, 10 ft

12/30/13

Strength

EMOM for 7min

2 Bear Complexes (115/75)

WOD

For time:

200 Double Unders

– then –

3 rounds of:

15 Overhead Squats, (95/65)

15 Push-ups

15 AbMat Sit-ups

– then –

100 Double Unders

12/27/13

3 rounds for time of:

Run, 800 m

50 Air Squats

40 AbMat Sit-ups

30 Push-ups

20 Walking Lunges

12/26/13

10 rounds for time of:

12 Burpees

12 Pull-ups

12/23/13

4RFT

15 Burpees

20 Unbroken Wall Balls (20/14)

12/20/13

20 Rep Max Front Squat

Then…

4 rounds for time of:

7 Power Cleans (70% of 1RM)

14 Chest-to-bar Pull-ups

Rest 2 mins

12/19/13

Complete as many rounds as possible in 15 mins of:

10 Kettlebell Swings, 53/35 lbs

15 AbMat Sit-ups

30 Lunges

12/18/13

Complete as many rounds as possible in 10 mins of:

5 Push Press, 155/115 lbs

15 Burpees

Run, 200 m

12/17/13

For time:

Run, 800 m

50 Push-ups

50 AbMat Sit-ups

Run, 400 m

50 Push-ups

50 AbMat Sit-ups

Run, 200 m

50 Push-ups

50 AbMat Sit-ups

12/16/13

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12/13/13

Front Squat: 20 Rep Max

Then…

5 rounds for time of:

10 Overhead Squats, 135/95 lbs

50 Lateral Bar Jumps

10 Chest-to-bar Pull-ups

Rest 1 min

12/12/13

Run 3x 800M

Rest 2 min between efforts

Then…

3x 50m Sled Push

Rest as needed between efforts

12/11/13

Complete as many rounds as possible in 12 mins of:

Run, 200 m

30 Double Unders

15 AbMat Sit-ups

5 Dumbbell Ground To Overhead, 45/25 lbs

12/10/13

Complete as many rounds as possible in 20 mins of:

5 Thrusters, 95/65 lbs

7 Hang Power Cleans, 95/65 lbs

10 Sumo Deadlift High Pulls, 95/65 lbs

12/9/13

Complete as many rounds as possible in 15 mins of:

20 Wall Balls (20/14)

20 Push-ups

20 Box Jumps (24/20)

20 Kettlebell Swings, (53/35)

12/6/13

Hang Squat Snatch

2-2-2-2-2

Then…

12min AMRAP

10 Thrusters (95/65)

10 Lunges

10 Chest-To-Bar Pullups

12/5/13

4 Rounds For Time:

400M Run

25 Med Ball Cleans (20/14)

12/4/13

For time:

Run, 800 m

– then –

3 rounds of:

20 Lateral Box Jumps, 24/20 in

20 Deadlifts, 135/95 lbs

10 Toes-to-bars

– then –

Run, 400 m

12/3/13

Complete as many rounds as possible in 15 mins of:

20 Shoulder-to-Overhead, 95/65 lbs

20 Pull-ups

100 Double Unders

12/2/13

“Nancy”

5 Rounds For Time:

400M Run

15 Overhead Squats (95/65)

11/22/13

5 rounds for time of:

5 squat snatches, 95 lbs (65 lbs)

10 pushups

50 double-unders

11/21/13

Take 15min to find 3RM Hang Squat Clean

Then…

15min AMRAP

30 BB Overhead Lunges (115/75)

10 Burpees

11/20/13

For time:

50 Kettlebell Swings, 53/35 lbs

30 Hang Power Cleans, 95/65 lbs

50 Double Unders

40 Kettlebell Swings, 53/35 lbs

20 Hang Power Cleans, 95/65 lbs

75 Double Unders

30 Kettlebell Swings, 53/35 lbs

10 Hang Power Cleans, 95/65 lbs

100 Double Unders

11/19/13

For time:

Run, 800 m

– then –

3 rounds of:

12 Ring Dips

8 Strict Pull-ups

– then –

Run, 800 m

11/18/13

Bear Complex 7-7-7-7-7

11/15/13

Take 15min to find a 3RM Hang Power Clean

Then…

Complete as many rounds as possible in 15 mins of:

50 Kettlebell Swings, 53/35 lbs

25 Thrusters, 45/35 lbs

15 Pull-ups

11/14/13

30-20-10 reps, for time of:

Kettlebell Snatch (one arm – R), 53/35 lbs

Kettlebell Snatch (one arm – L), 53/35 lbs

Burpee

11/13/13

The Chief

For 5 cycles:

AMRAP in 3 mins of:

3 Power Cleans, 135/95 lbs

6 Push-ups

9 Air Squats

Rest 1 min between cycles

11/12/13

Complete as many rounds as possible in 20 mins of:

5 Push Press, 135/95 lbs

10 Toes-to-bars

15 Wall Balls, 20/14 lbs, 10 ft

11/11/13

“Lipson”

21-15-9

Back Squat 185/135

Kettlebell Swing (53/35)

11/8/13

Take 15min to find a 1RM Push Jerk or Split Jerk

Then…

3 rounds for time of:

10 Overhead Squats, 135/95 lbs

50 Double Unders

11/7/13

50-40-30-20-10 Wall Ball (20/14)
10-8-6-4-2 Burpee Pull-Up (Chest to Bar)
If you have muscle ups do burpee muscle ups instead!

11/6/13

5 rounds for time of:

5 Cleans @ 75% of 1RM

10 Toes-to-bars

Run, 200 m

11/5/13

5 rounds for time of:

50 Double Unders

20 Kettlebell Swings, 53/35 lbs

10 Ring Dips

11/4/13

“Cindy”

Complete as many rounds as possible in 20 mins of:

5 Pull-ups

10 Push-ups

15 Air Squats

11/1/13

Take 15min to find a 1RM Snatch

Then…

3 rounds for time of:

50 Double Unders

21 Lateral Burpees (Over Barbell)

7 Power Snatches (135/95)

10/31/13

For time:

20 Front Squats, 205/145 lbs

30 Box Jumps, 30/24 in

40 Kettlebell Swings, 53/35 lbs

50 Wall Balls, 20/14 lbs

10/30/13

Complete as many rounds as possible in 12 mins of:

10 Jumping Alternating Lunges

10 Push-ups

10 Bodyweight Deadlifts

10/28/13

10-8-6-4-2 Push Jerk (155/105)

20-40-60-80-100

10/25/13

3 rounds for time of:

Run, 200 m

10 Handstand Push-ups

20 AbMat Sit-ups

30 Air Squats

10/24/13

CrossFit Games Open 11.1

Complete as many rounds as possible in 10 mins of:

30 Double Unders

15 Power Snatches, 75/55 lbs

10/23/13

“Griff”

800M Run

400M Run Backwards

800M Run

400M Run Backwards

10/22/13

7 rounds for time of:

7 Clean & Jerks, 115/75 lbs

7 Burpee Box Jumps, 24/20 in

10/18/13

Take 15min to find your Max Clean & Jerk

-Then-

3 Rounds for time:

15 Back Squats (185/135)

15 Deadlifts (185/135)

Bar comes from the floor!

10/17/13

Cash In-

400M Run for time

WOD

Each for time:

Run: 4x 400 m

Rest 2 mins between efforts

10/16/13

4 rounds for time of:

30 Kettlebell Swings, 53/35 lbs

15 Burpees

40 Double Unders

Rest 3 mins

10/15/13

21-15-9 reps, for time of:

Wall Ball, 20/14 lbs

Push Press, 115/75 lbs

Run, 200 m

10/7/13

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Back Squat, 95/65 lbs

Weighted Box Step-up, 95/65 lbs, 20 in

Push Press, 95/65 lbs

10/4/13

Strength – Thruster 3-3-3-3-3

WOD

“Fractured Fran”

21 Thrusters (95/65)

21 Pull-Ups

2min Rest

15 Thrusters (95/65)

15 Pull-Ups

2min Rest

9 Thrusters (95/65)

9 Pull-Ups

10/3/13

5 rounds for time of:

35 Double Unders

Run, 200 m

10/2/13

Strength – Deadlift

WOD

3 rounds for time of:

15 Squat Snatches, 95/65 lbs

20 Burpees

25 Pull-ups

10/1/13

Complete as many rounds as possible in 12 mins of:

20 Db Overhead Walking Lunge (One Arm R), 40/25 lbs

20 Toes-to-bars

20 Db Overhead Walking Lunge (One Arm L), 40/25 lbs

20 Push Press, 95/65 lbs

9/30/13

3 Rounds for time:

25 Kettlebell Swings (53/35)

25 Push-Ups

25 Sit-Ups

9/27/13

Another Max Makeup Day. If you’re all caught up on Maxes you will be doing Snatch Work!

WOD

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Front Squat, 135/95 lbs

Chest-to-bar Pull-up

9/26/13

For those of you who have missed a max or two this week you will be making them up today! For those who are up to date on their maxes we will have some special strength training for you!

WOD

21-15-9 reps, for time of:

Burpee

Kettlebell Swing, 53/35 lbs

Toes-to-bar

Run, 200 m

9/25/13

Two More Maxes!

Max Press

Max Deadlift

9/24/13

4 rounds for time of:

Run, 400 m

15 Burpee Box Jumps, 24/20 in

Rest 2 mins

9/23/13

WEEK OF THE MAXES!

Strength

1 Rep Max Back Squat

WOD

For time:

10 bar facing burpees

15 shoulder to overhead, 115 lbs (75 lbs)

20 front squats, 115 lbs (75 lbs)

30 pull-ups

20 front squats, 115 lbs (75 lbs)

15 shoulder to overhead, 115 lbs (75 lbs)

10 bar facing burpees

9/20/13

Strength

Overhead Squat 3-3-3-3-3

WOD

21-15-9

Power Snatch (95/65)

Handstand Push-Up

9/19/13

5 rounds for time of:

Overhead Walking Lunge, 45/35 lb barbell, 50 ft

21 Burpees

9/18/13

Strength

Push Jerk 3-3-3-3-3

WOD

5 rounds for time of:

25 Kettlebell Swings, 53/35 lbs

14 Lateral Box Jumps, 24/20 in

7 Hang Power Cleans, 155/105 lbs

Rest 2 mins

9/17/13

“Barbara”

5 rounds, each round for time, of:

20 Pull-ups

30 Push-ups

40 Sit-ups (abmat)

50 Air Squats

Rest 3min Between Rounds

9/16/13

Strength

Back Squat 3-3-3-3-3

(This can be progressed each set for a 3RM or ride out each set at 85-90% of 1RM)

WOD

3 rounds for time of:

Run, 400 m

12 Bodyweight Deadlift

21 Box Jump (20 In.)

9/12/13

?????

9/11/13

In teams of two:
343 Burpees for time in honor of the fallen

9/10/13

Strength

Push Press 5-5-5-5-5

WOD

3 rounds for time of:

15 Ring Dips

7 Handstand Push-ups

75 Double Unders

9/9/13

Strength

Back Squat 5-5-5-5-5

WOD

3RFT

30 Wall Balls (20/14)

15 Pull-Ups

9/6/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m

10 Deadlifts, 135/95 lbs

9/5/13

5 rounds for time of:

30 Kettlebell Swings, 53/35 lbs

30 Box Jumps, 24/20 in

30 AbMat Sit-ups

9/4/13

3 rounds for time of:

10 Dumbbell Man-Makers, 40/25 lbs

Run, 400 m

9/3/13

For time:

10 Power Snatches, 95/65 lbs

20 Burpees

30 Hang Power Cleans, 95/65 lbs

40 AbMat Sit-ups

50 Deadlifts, 95/65 lbs

40 Push-ups

30 Hang Power Cleans, 95/65 lbs

20 Toes-to-bars

10 Power Snatches, 95/65 lbs

8/30/13

“Bounty Hunter Open WOD #3″

As many reps in 10 mins as you can of:

21 Thrusters, 95/65 lbs

21 Pull-ups

15 Clean & Jerks, 135/95 lbs

30 Wall Balls, 20/14 lbs, 10 ft

21 Power Cleans, 135/95 lbs

21 Ring Dips

21 Deadlifts, 135/95 lbs

21 Handstand Push-ups

With remainder of time: AMRAP Snatch, 135/95 lbs

8/29/13

Complete as many rounds as possible in 10 mins of:

10 Power Snatches, 75/55 lbs

10 Lateral Burpee (Over Barbell)

100 m Run

8/28/13

10 rounds for time of:

Run, 200 m

5 Handstand Push-ups

8/27/13

“Heavy Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 2/1.5 pood

12 Chest-to-bar Pull-ups

8/26/13

5 rounds for time of:

50 Double Unders

10 Clusters, 135/95 lbs

8/23/13

Strength

1RM Overhead Squat

WOD

100 Burpees for time

8/22/13

Run : 5x 400 m, every 3 mins

The time left after you are done with your sprint is your rest. The faster your finish, the more rest you have.

For every 1 second off-pace each round, incur 2 burpee penalty. All burpees accumulated are performed for time with class prior to leaving.

8/21/13

30-20-10

Wall Ball, 20/14 lbs

Kettlebell Swing, 53/35 lbs

Box Jump, 24/20 in

8/20/13

5 rounds for time of:

21 Sumo Deadlift High-pulls (95/65)

21 Ring Dips

8/19/13

3 rounds for time of:

50 Double Unders

20 Overhead Walking Lunge (115/75)

25 Burpees

8/16/13

Strength

Push Jerk

3-3-3-3-3

WOD

15-12-9

Strict Pullup

Thruster (135/95)

8/15/13

3 rounds for time of:

Run, 400 m

30 Kettlebell Snatches, 53/35 lbs

20 Wall Balls, 20/14 lbs

10 Burpees

8/14/13

3 rounds for time of:

40 Double Unders

20 Pull-ups

10 Clean & Jerks, 115/75 lbs

8/13/13

3 rounds for time of:

400M Run (bumper plate), 45/25 lbs

5 Snatches

8/12/13

10 rounds for time of:

7 Burpees

7 Knees To Elbows

8/8/13

For time:

30 Kettlebell Swings, 53/35 lbs

30 Burpees

20 Kettlebell Swings, 53/35 lbs

20 Burpees

10 Kettlebell Swings, 53/35 lbs

10 Burpees

8/7/13

“Tabata Something Else”

Tabata Pull-up

Tabata Push-up

Tabata Sit-up (abmat)

Tabata Air Squat

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the total reps performed in all of the intervals.

8/6/13

Complete as many rounds as possible in 10 mins of:

15 Wall Balls, 20/14 lbs

10 Burpees

35 Double Unders

8/5/13

5 rounds for time of:

15 Lateral Box Jumps, 24/20 in

15 Push Press, 115/75 lbs

Rest 2 mins

8/2/13

Fast and Furious

3 rounds for time of:

20 Box Jump – 24/20

20 Pull-up – Chest To Bar

20 Wall Ball 20/14

7/15/13

Complete as many rounds as possible in 15 mins of:

21 AbMat Sit-ups

15 Hang Power Cleans, 115/75 lbs

9 Handstand Push-ups

7/12/13

“Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

7/11/13

Complete as many rounds as possible in 15 mins of:

Run, 400 m

15 Thrusters, 115/75 lbs

7/10/13

“Elizabeth”

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

7/8/13

3 rounds for time of:

Run, 800 m

90 Double Unders

7/6/13

“Hope”

3 rounds, 1 min per station, of:

Burpee

Power Snatch, 75/55 lbs

Box Jump, 24/20 in

Thruster, 75/55 lbs

Chest-to-bar Pull-up

Rest 1 min

7/5/13

4 rounds for time of:

Run, 200 m

12 Burpees

10 Wall Balls, 20/14 lbs

7/3/13

3 rounds for time of:

7 Strict Press, 115/65 lbs

14 Hang Cleans, 115/65 lbs

21 Lateral Burpee (Over Barbell)

7/2/13

Complete as many rounds as possible in 12 mins of:

10 Burpees

25 Double Unders

7/1/13

5 rounds for time of:

5 Deadlifts, 275/185 lbs

25 AbMat Sit-ups

6/28/13

3 rounds for time of:

30 Squat Cleans, 95/65 lbs

30 Pull-ups

Run, 800 m

6/27/13

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Push Jerk, 135/95 lbs

Box Jump, 24/20 in

6/26/13

Complete as many rounds as possible in 15 mins of:

7 Power Cleans, 155/105 lbs

7 Knees To Elbows

7 Handstand Push-ups

30 Double Unders

6/25/13

3 rounds for time of:

50 Double Unders

25 Wall Ball (2 For 1)s, 20/14 lbs

6/24/13

20min AMRAP

400m Run

3rds of:

5 Pull-ups

10 Push-ups

15 Squats

6/21/13

4 rounds for time of:

Run, 400 m

30 Double Unders

15 Kettlebell Goblet Squats, 53/35 lbs

7 Handstand Push-ups

6/20/13

For time:

20 Row (calories)

30 Burpees

40 Two Hand Dumbbell Ground To Overheads, 40/25 lbs

50 Toes-to-bars

Overhead Walking Lunge With Plate, 100 ft

Sprint, 50 m

6/19/13

“Grace”

For time:

30 Clean & Jerks, 135/95 lbs

6/18/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m

20 Box Jumps, 24/20 in

15 Wall Balls

10 AbMat Sit-ups

6/17/13

21-15-9 reps, for time of:

Left-arm Kettlebell snatch, 1.5 pood

Right-arm Kettlebell snatch, 1.5 pood

Pull-up

6/14/13

21-18-15-12-9-6-3 reps, for time of:

Sumo Deadlift High Pull, 75 lbs

Push Jerk, 75 lbs

6/13/13

5 rounds for time of:

Run, 200 m

20 Push-ups

20 Wall Balls, 20/14 lbs

6/12/13

Complete as many rounds as possible in 12 mins of:

7 Clean & Jerks, 155/105 lbs

14 Front Squats, 155/105 lbs

Run, 200 m

6/11/13

3 rounds for time of:

Run, 800 m

25 Burpees

6/10/13

3 rounds for time of:

30 Kettlebell Snatch + Lunges, 53/35 lbs

40 Double Unders

6/7/13

1RM Snatch

Then…

4 Rounds for time:

400M Run

8 HSPU

12 Pull-Ups

2min Rest

6/6/13

Pre-WOD

Tabata Sit-up

Main WOD

5 rounds for time of:

12 Thrusters, 75/55 lbs

12 Box Jumps, 24/20 in

6/5/13

3 rounds for time of:

Run, 400 m

21 Deadlifts, 155/105 lbs

12 Burpees

6/4/13

5 rounds for time of:

5 Overhead Squats, 135/95 lbs

10 Toes-to-bars

15 Dumbbell Hang Squat Cleans, 40/25 lbs

20 Double Unders

5/31/13

Complete as many rounds as possible in 10 mins of:

5 Power Snatches, 115/75 lbs

10 Pull-ups

15 Wall Balls, 20/14 lbs

5/30/13

800M Run

then

3 Rounds

12 Ring Dips

8 Strict PullUps

then

800M Run

5/29/13

For time:

15 Burpee Box Jump Overs, 20 in

15 Power Cleans, 135/95 lbs

15 Burpee Box Jump Overs, 20 in

30 Front Squats, 135/95 lbs

15 Burpee Box Jump Overs, 20 in

15 Push Jerks, 135/95 lbs

15 Burpee Box Jump Overs, 20 in

5/28/13

Back Squat Catch Up Day and then Presses

WOD

Tabata Burpee

Tabata Kettlebell Swing, 53/35 lbs

Tabata Jumping Alternating Lunge

The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals.

Tabata score is the lowest reps performed in any of the intervals.

5/27/13

“Murph”

1 Mile Run

100 Pull-Ups

200 Push-Ups

300 Squats

1 Mile Run

In memory of Navy Lieutenant Michael Murphy, 29, of Patchogue, N.Y., who was killed in Afghanistan June 28th, 2005.

This workout was one of Mike’s favorites and he’d named it “Body Armor”. From here on it will be referred to as “Murph” in honor of the focused warrior and great American who wanted nothing more in life than to serve this great country and the beautiful people who make it what it is.

Partition the pull-ups, push-ups, and squats as needed. Start and finish with a mile run. If you’ve got a twenty pound vest or body armor, wear it.

5/22/13

3 rounds for time of:

Run, 400 m

14 Ring Dips

7 Clean & Jerks, 165/105 lbs

5/21/13

For time:

50 Double Unders

30 Handstand Push-ups

20 Toes-to-bars

50 Double Unders

20 Handstand Push-ups

15 Toes-to-bars

50 Double Unders

10 Handstand Push-ups

10 Toes-to-bars

5/20/13

21-15-9 reps, for time of:

Back Squat (185/125)

Kettlebell Swing (1.5/1 pood)

5/17/13

Nancy

5 rounds for time of:

Run, 400 m

15 Overhead Squats, 95/65 lbs

5/16/13

“Lumberjack 20″

For time:

20 Deadlifts, 275/185 lbs

Run, 400 m

20 Kettlebell Swings, 2/1.5 pood

Run, 400 m

20 Overhead Squats, 115/85 lbs

Run, 400 m

20 Burpees

Run, 400 m

20 Pull Up (Chest To Bar)

Run, 400 m

20 Box Jumps, 24/20 in

Run, 400 m

20 Dumbbell Squat Cleans, 45/30 lbs

Run, 400 m

5/15/13

3 rounds for time of:

Run, 400 m

10 Thrusters, 95/65 lbs

15 AbMat Sit-ups

5/14/13

Complete as many rounds as possible in 10 mins of:

6 Handstand Push-ups

30 Barbell Lunges, 75/55 lbs

60 Double Unders

5/13/13

Complete as many rounds as possible in 8 mins of:

5 Clean & Jerks

10 Burpees

30 Double Unders

5/10/13

“Jeremy”

21-15-9

Overhead Squat (95/65)

Burpee

5/9/13

Front Squat 10-10-10-10-10

Use the heaviest weight you can for each set.

Rest as needed between sets.

5/8/13

Elizabeth

21-15-9 reps, for time of:

Clean, 135/95 lbs

Ring Dip

5/7/13

20min AMRAP

50 Wall Balls (20/14)

40 Kettlebell Swings (53/35)

30 Burpees

20 Pull-Ups

100M Run

5/6/13

3 rounds for time of:

Run, 400 m

10 Thrusters, 115/75 lbs

5/3/13

Complete as many rounds as possible in 8 mins of:

Kettlebell Swing, 2/1.5 pood

Thruster, 95/65 lbs

Start at one rep for each movement. For each round add one rep, for example for round 2 do 2 KB swings, and 2 thrusters, for round 3 do 3 and 3, and so on.

5/2/13

4 rounds for time of:

10 Deadlifts, 185/125 lbs

20 Air Squats

50 Double Unders

5/1/13

For time:

30 Push Press, 115/75 lbs

30 Box Jump Overs, 24/20 in

30 Pull-ups

30 Handstand Push-ups

4/30/13

3 Rounds For Time:

800M Run

50 Wall Balls (20/14)

4/29/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m

5 Pull-ups

10 Push-ups

15 Squats

5 Pull-ups

10 Push-ups

15 Squats

5 Pull-ups

10 Push-ups

15 Squats

4/26/13

5 rounds for time of:

4 Snatches, 155/105 lbs

12 Chest-to-bar Pull-ups

12 Lateral Burpee (Over Barbell)s

Rest 30 secs

4/25/13
For Time:
150 Kettlebell Swings (53/35)

4/24/13

4 rounds for time of:

Run, 400 m

50 Air Squats

4/23/13

For time:

40 Burpees

50 Double Unders

30 Burpees

50 Double Unders

20 Burpees

50 Double Unders

Run, 1000 m

4/22/13

10 rounds for time of:

15 Deadlifts, 135/95 lbs

15 Push-ups

4/19/13

3 rounds for time of:

Run, 400 m

20 Toes To Bars

7 Shoulder-to-Overheads, 155/105 lbs

4/18/13

“Tabata This!”

Tabata Row

Rest 1 min

Tabata Air Squat

Rest 1 min

Tabata Pull-up

Rest 1 min

Tabata Push-up

Rest 1 min

Tabata Sit-up (abmat)

4/17/13

“Diane”

21-15-9 reps, for time of:

Deadlift, 225/155 lbs

Handstand Push Up

4/16/13

15-12-9 reps, for time of:

Thruster, 135 lbs

Weighted Pull Up, 45/25 lbs

For weighted pull-ups, placing a 45 pound dumbbell between the legs above crossed ankles works great

4/15/13

Complete as many rounds as possible in 12 mins of:

7 Hang Power Cleans, 155/105 lbs

14 Burpees

21 Lateral Box Jumps, 20 in

4/12/13

21-15-9 reps, for time of:

Overhead Squat, 95/65 lbs

Pull-up

4/11/13

3 rounds for time of:

20 Toe To Bar

30 Wall Balls, 20/14 lbs, 10/9 ft

40 Push-ups

4/10/13

5 Rounds for time

3 Power Cleans (205/135)

10 Burpee Pull Ups

4/9/13

Each for time:

Run: 8x 400 m

Rest 1:30 between efforts.

4/8/13

CrossFit Total

Back Squat 1 rep

Shoulder Press 1 rep

Deadlift 1 rep

4/5/13

CrossFit Games Open 13.5

As many reps in 4 mins as you can of:

15 Thrusters, 100/65 lbs

15 Chest-to-bar Pull-ups

If 90 reps (3 rounds) are completed in under 4 minutes, time extends to 8 minutes.

If 180 reps (6 rounds) are completed in under 8 minutes, time extends to 12 minutes.

If 270 reps (9 rounds) are completed in under 12 minutes, time extends to 16 minutes.

Etc.

4/4/13

Complete as many rounds as possible in 12 mins of:

Run, 400 m

5 Deadlifts

4/3/13

Annie

50-40-30-20-10 reps, for time of:

Double Under

Sit-up (abmat)

4/2/13

3 rounds for time of:

9 Overhead Squats, 95/65 lbs

18 Kettlebell Swings, 53/35 lbs

9 Ring Dips

18 Ball Slams, 20/16 lbs

Run, 400 m

4/1/13

7X2 Hang Cleans + 1 Push Jerk – heaviest possible, rest 60-75 sec.

- Then -

3 rounds for time of:

15 Handstand Push Ups

40 Jumping Alternating Lunges

15 Pull-ups

3/30/13

3 Man Teams,

15min AMRAP

100FT Sled Push (300/200)

Burpees

Rest

One Member Pushes sled while another does burpees and the other rests. Then rotate, rest to sled, sled to burpees, and burpees to rest.

Score is total number of burpees

3/29/13

CrossFit Games Open 13.4

As many reps in 7 mins as you can of:

3 Clean & Jerks, 135/95 lbs

3 Toes To Bars

6 Clean & Jerks, 135/95 lbs

6 Toes To Bars

9 Clean & Jerks, 135/95 lbs

9 Toes To Bars

12 Clean & Jerks, 135/95 lbs

12 Toes To Bars

15 Clean & Jerks, 135/95 lbs

15 Toes To Bars

18 Clean & Jerks, 135/95 lbs

18 Toes To Bars

 

If you complete the round of 18, go on to 21. If you complete 21, go on to 24, etc.

 

This workout begins from the standing position with the barbell on the floor and the Athlete standing tall. Every rep counts in this workout.

3/28/13

5 rounds for time of:

Run, 400 m

21 Deadlifts, 185/135 lbs

3/27/13

Strength – Back Squats

Then…

Complete as many rounds as possible in 15 mins of:

50 Double Unders

12 Toes To Bars

3 Wall Walks

3/26/13

“Helen”

3 Rounds for time:

400M Run

21 KBS 53/35

12 Pull Ups

3/22/13

CrossFit Games Open 12.4 / 13.3

As many reps in 12 mins as you can of:

150 Wall Balls

90 Double Unders

30 Muscle-ups

3/21/13

4 rounds for time of:

Run, 400 m

14 Lateral Burpee (Over Barbell)

7 Power Cleans, 135/95 lbs

Rest 2 mins

3/20/13

Complete as many rounds as possible in 12 mins of:

4 Shoulder Press, 75/55 lbs

8 Sumo Deadlifts, 75/55 lbs

12 Front Squats, 75/55 lbs

3/19/13

5-3-3-1-1-1

Hang Clean

-then-

3 rounds for time of:

50 Double Unders

25 Wall Balls, 20/14 lbs, 10/9 ft

15 Chest-to-bar Pull-ups

3/18/13

Back Squat: 1X5 @ 80%, 2X3 @ 85%, 3X1 @ 90% – rest 2-3 minutes.

-then-

For time:

20 KBS 24/16kg

12 Push Press 135/95#

20 Walking Lunges

40 KBS 24/16kg

9 Push Press 135/95#

40 Walking Lunges

60 KBS 24/16kg

6 Push Press 135/95#

60 Walking Lunges

3/8/13

CrossFit Games Open WOD 13.1

Proceed through the sequence below completing as many reps as possible in 17 minutes of:

40 Burpees

75/45 pound Snatch, 30 reps

30 Burpees

135/75 pound Snatch, 30 reps

20 Burpees

165/100 pound Snatch, 30 reps

10 burpees

210/120 pound Snatch, as many reps as possible

3/7/2013

5 Rounds:
On the four minute, run 400 meters

3/6/13

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Burpee

Kettlebell Swing, 53/35 lbs

Run, 200 m

3/5/13

21-15-9

Toes To Bar

Overhead Squat, 95/65 lbs

Box Jump, 24/20 in

3/4/13

Hang Squat Clean 2-2-2-2-2-2-2

2/27/13

12-9-6-3 reps, for time of:

Power Snatch, 95/65 lbs

Burpee

2/26/13

Push Press 3-3-3-3-3-3-3

2/25/13

3 rounds, each for time, on the 10 minute start interval of:

400M Run

25 Push Ups

600M Run

25 Pull Ups

2/22/13

Snatch 2-2-2-2-2

Then every minute on the minute for 10 Minutes

1 Snatch + 1 OHS at 75% of heaviest 2 rep snatch

2/21/13

For time:

Run, 800 m

30 Toes To Bars

20 Wall Ball (2 For 1), 20/14 lbs

10 Dumbbell Man-Makers, 40/25 lbs

20 Wall Ball (2 For 1), 20/14 lbs

30 Toes To Bars

Run, 800 m

2/20/13

Complete as many rounds as possible in 10 mins of:

10 Squat Cleans, 135/95 lbs

50 Double Unders

2/19/13

Complete as many rounds as possible in 15 mins of:

10 Kettlebell Swings, 2/1.5 pood

10 Box Jumps, 24/20 in

10 Ring Dips

2/18/13

7 rounds for time of:

7 Push Jerks, 155/105 lbs

7 Chest-to-bar Pull-ups

7 Burpees

2/16/13

“Hope For Kenya”

Complete as many rounds as possible in 12 mins of:

50 Air Squats

30 Push-ups

15 Pull-ups

2/15/13

“Helen”

3 rounds for time of:

Run, 400 m

21 Kettlebell Swings, 1.5/1 pood

12 Pull-ups

2/14/13

10-9-8-7-6-5-4-3-2-1 reps, for time of:

Squat Snatch, 95/65 lbs

Box Jump, 24/20 in

2/13/13

2 rounds for time of:

100 Double Unders

50 Shoulder-to-Overheads, 95/65 lbs

25 Toes To Bars

2/12/13

Three Rounds, Each for time:

800M Run

Rest 2 mins between efforts.

2/8/13

Complete as many rounds as possible in 20 mins of:

15 Thrusters, 95/65 lbs

10 Toes To Bars

5 Burpees

2/7/13

5 Rounds For Time:

20 Back Squats (135/95)

40 Sit Ups (AbMat)

2/6/13

As many reps in 7 mins as you can of:

7 Burpees (hand release)

7 Pull-ups

2/5/13

For time:

75 Handstand Push Ups

At the beginning of each minute perform 20 Double-unders. 10min Time CAP!

2/4/13

“Fight Gone Bad”

3 rounds, 1 min per station, of:

Wall Ball, 20 lbs, 10 ft

Sumo Deadlift High Pull, 75 lbs

Box Jump, 20 in

Push Press, 75 lbs

Row (calories)

Rest 1 min

Rotate immediately to the next station every 1 min, the clock does not stop or reset between stations.

2/1/13

“Gwen”

Clean & Jerk 15-12-9

Touch and go at floor only. Even a re-grip off the floor is a foul. No dumping. Use same load for each set. Rest as needed between sets.

1/31/13

Complete as many rounds as possible in 20 mins of:

Run, 400 m

5 Front Squats, 155/105 lbs

10 Pull-ups

1/30/13

3 Rounds for Time:

300M Run

10 Man Makers

1/29/13

5 rounds for time of:

10 Box Jumps, 24/20 in

10 Goblet Squats, 53/35 lbs

20 Kettlebell Swings, 53/35 lbs

1/28/13

For time:

15 Thrusters, 135/95 lbs

Run, 200 m

20 Thrusters, 95/65 lbs

Run, 400 m

30 Thrusters, 65/45 lbs

Run, 800 m

1/25/13

“Nicole”

Complete as many rounds in 20 minutes as you can of:

Run, 400 m

Pull-up Max Set

1/24/13

5 rounds for time of:

5 Deadlifts, 275/185 lbs

10 Burpees

1/23/13

For time:

30 Wall Balls, 20/14 lbs

15 Snatches, 75/55 lbs

30 Wall Balls, 20/14 lbs

12 Snatches, 95/65 lbs

30 Wall Balls, 20/14 lbs

9 Snatches, 115/75 lbs

If you can snatch more than 185 lbs (125 lbs) use:

95 lbs (65 lbs)

115 lbs (75 lbs)

135 lbs (95 lb)

1/22/13

Four sets of:

Against a 4 minute running clock, complete:

25 Kettlebell Swings (32,24kg/24,16kg)

400 Meter Run

Double-Unders x Max Reps

Rest 4 minutes between sets

1/21/13

4 rounds for time of:

5 Front Squats, 185/125 lbs

10 Push-ups

400 m Run

1/18/13

Complete as many rounds as possible in 12 mins of:

15 Deadlifts, 155/105 lbs

15 Push Up (Deficit)s, hands on 25 pound plates

15 Box Jumps, 24/20 in

1/17/13

5 rounds for time of:

600 m Run

15 Squat Clean Thrusters (95/65)