All

None

With a partner, for time:
Row 5,000m
*While one partner works, the other partner must hold the top of of a deadlift (95/65)
** Partners must switch every time the bar is dropped

5x8 perfect pushups

Endurance

None

5k Time Trial

All

Hammer

Five rounds of:
135 pound Power clean, 5 reps
135 pound Front squat, 10 reps
135 pound Jerk, 5 reps
20 Pull-ups
Rest 90 seconds between each round

All

None

Run 400m
18 Slam Balls (50/30)
Run 400m
15 Slam Balls
Run 400m
12 Slam Balls
Run 400m
9 Slam Balls

AMRAP 5
7 Unbroken Toes to bar
Beginner scale: 15 sec tuck or 15 sec L-sit pullup hang

All

None

7 sets
3 Position Power Snatch 40-50% 1RM, 50-60% for advanced
Hip Power Snatch
High Hang Power Snatch
Low Hang Power Snatch

3x 20 sec OHS hold

All

None

3 Rounds for time of:
75 Double Unders
50 Air Squats
25 Cal Row

All

None

AMRAP 10
5 Deadlifts, 275/185
7 Muscle Ups
30 Situps

Beginner scale: 7 challenging ring rows with full ROM (rings to chest)
Intermediate scale: 7 L-sit ring pullups

Beginner: 5 x 15 sec ring hold
Intermediate: 5x3 reps ring tuck (start at extension on rings, quickly drop into bottom of ring dip and tuck knees to chest, stabilize, then back to extension)
Advanced: 5 x 15 sec paralette or low ring L-sit hold (low ring = few inches off ground)

All

None

AMRAP 15
Row 15 Cal
10 Box Jumps 30/24
5 Push Jerks, 185/125

All

None

3 sets, increasing in weight, but should be moderate (40-60% of 1RM Push Jerk)
4 x 1 Push Press + 1 Push Jerk

2015 Wicked Winter Showdown

Switchoff

6 Rounds for time of:
Row 500m/400m
30 Box Jumps 24/20
30 Plate Pushups

2015 Wicked Winter Showdown

Slam Dunk

20 min AMRAP
6 Lateral Barbell Burpees
12 Alternating Front Rack Lunges 95/55
18 Slam Balls 50/30
24 Heavy Jump Ropes

2015 Wicked Winter Showdown

The Three-Nale Part 1

AMRAP 5
50 Wall Balls, 20# to 10 / 14# to 9 - one partner must hold wall sit
40 Deadlifts, 195/110 - one partner of opposite gender holds deadlift
30 Toes to Bar - one partner must hang from bar

2015 Wicked Winter Showdown

The Three-Nale Part 2

AMRAP 7
50 Wall Balls, 20# to 10 / 14# to 9 - one partner must hold wall sit
40 Cleans, 145/90 - one partner of opposite gender holds front rack
30 Toes to Bar - one partner must hang from bar

2015 Wicked Winter Showdown

The Three-Nale Part 3

AMRAP 9
50 Wall Balls, 20# to 10 / 14# to 9 - partners hold wall sit
40 Snatch, 105/60 - one partner of opposite gender holds bar overhead
30 Toes to Bar - one partner must hang from bar

All

None

Back Squat 10 reps
Back Squat 8 reps
Back Squat 6 reps
Back Squat 4 reps
Back Squat 2 reps

Increase in weight across all five sets. Start around 60% and build to 85%+

All

None

Row 30 Cal
60 Wall Balls
Row 30 Cal

All

None

5 sets
2 Hip High Pull + 1 Hip Power Snatch (40-50% 1RM)
5 sets
2 High Hang High Pull + 1 High Hang Power Snatch (50-60% 1RM)

All

None

3 RFT
10 Chest to Bar Pullups
10 Front Squats 165/110
10 Burpees

All

None

Turkish Getup 3x3 per side

All

None

3 rounds of 3 min AMRAP, 1 min rest
20 6" Burpees
20 Kettlebell Swings 53/35
Max Reps Toes to bar

If you do not reach the toes to bar, reduce the burpees by 5 reps on the next round

3x12 reps bent over barbell rows

All

None

Row 2km
then
3 rounds of "Kelly"
Run 400m
30 Box Jumps 24/20"
30 Wall Balls

All

Skill:
Practice Rope Climbs
Adv: 5m EMOM: 5-8 Strict Chinups

None

AMRAP 7
3-6-9-etc
Clean and Jerk 155/105
1-2-3-etc
Rope Climb

3x30sec OHS hold

Barbell Club

Row 1000m
20 Med Ball Throws
4x5 Toes to bar with 2-sec descent
Junkyard Dog

None

5 sets of 5 reps of: 1 Clean to Knee + 1 Clean to Extension + 1 Clean Pull
5 sets of 1 Clean Pulls
5 sets of 2 Hip Power Clean
5 sets of 1 Hip Squat Clean

Barbell Club

None

EMOM 8
1 Power Clean
1 Squat Clean with 5 sec pause at bottom
4 Alternating Front Rack Lunges

at min 9
400m farmers carry

All

None

75 squats
then
15-12-9-6-3
Power Clean 135/95
Burpees
then
75 squats

7 Heavy Tire Pulls

All

Tabata This

Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for 8 intervals.
Tabata score is the least number of reps performed in any of the eight intervals. Unit for the row is "calories".

Run 800m (approximately 1 min after WOD)

All

None

Deadlift 3-3-3-3-3 (@80-85%)
Deadlift 20 reps (@50-60%)

All

None

10 Minute AMRAP
15 Hang Squat Snatch (45/35)
30 Wall Balls (20/14)

All

None

2-2-2-2-2-2-2-2-2-2
Front Squat (50-60% 1RM)
*Focus on Bar Speed, short rest intervals (~30 sec)

All

None

9 Minute AMRAP
3 Squat Cleans (185/135) (Adv 225/155)
6 Box Jumps (24/20) (Int+ 30/24)
12 KB Swings (1.5/1) (Int+ 2/1.5)

All

5 min EMOM
30 Double Unders*
20m Bear Crawl
*Or a challenging number. Should take approximately 20 seconds.

None

21-15-9-15-21
Push Press (95/65)
*Run 200m before and after each round (6 total runs)

Endurance

None

3 Rounds For Time
400m run rest 90
400m run rest 60
400m run rest 30

All

None

4 Rounds
2 minute Row for Meters*
3 minute Rest
* Record total meters for each round. This should be an all out effort.

3 min max reps Med Ball Sit Ups
1 min Rest
2 min max reps Sit-ups
*Try to beat or match the number of med ball sit-ups in the final 2 min.

Weightlifting

None

Squat Clean 1RM
Split Jerk 1RM
Snatch 1RM
Overhead Squat 1RM

All

None

Overhead Squat 5-5-5-5-5

All

None

3 rounds of 4 min AMRAP, 90 seconds rest between rounds:
30 10m shuttle runs
35 Kettlebell Swings, 53/35
Max Reps Ring Pushups

Endurance

None

Clover Leaf Time Trial

All

CrossFit Open 14.4

Complete as many rounds and repetitions as possible in 14 minutes of:
60-calorie row
50 toes-to-bars
40 wall-ball shots, 20 lb. to 10-foot target
30 cleans, 135 lb.
20 muscle-ups

Practice Muscle up progressions
Advanced: Practice Paralette Handstand Holds

All

Kettlebell Snatch
5 sets of 3 reps per arm

None

50 Double Unders
20 Thrusters 100/65
10 Lateral Barbell Burpees (hip opening not required)
50 Double Unders
15 Thrusters
15 Lateral Barbell Burpees
50 Double Unders
10 Thrusters
20 Lateral Barbell Burpees

All

None

Review and Practice Power Snatch
5x1 Hip Power Snatch
5x1 High Hang Power Snatch (above the knee)
5x1 Low Hang Power Snatch (below the knee)
The goal during the hangs is to pass through the hip power position at the pockets

All

None

3 Rounds for time of:
Run 400m
15 Power Snatch 115/75

Endurance

None

1 mile TT

Endurance

None

1 mile TT then rest 5 min
800
600
400 at mile pace w/ 2 min rest between

All

None

5 rounds for time:
5 Handstand Pushups
10 Alternating Pistols
15 Pullups
12 Deadlifts 155/105
9 Hang Power Cleans 155/105
6 Push Jersk 155/105

Happy Birthday Coach Justin!

All

None

Front Squat 1RM

All

None

5-10-15-20-25 Reps of:
Box Jumps (24"/20")
Kettlebell Swings (53/35) Adv: 70/53
Plate Pushups (Hands on 25# plate, thighs do not touch ground for Rx)

Endurance

1k Row For Time

1,000 meter row for time

Endurance

None

For time
60 cal row
50 med ball sit ups
40 cal row
30 wall ball shots 20/14
20 cal row
10 bupee box jumps 24/20

All

None

3 2-minute AMRAP
Row 30/20 Cal
Max Reps Heavy Jump Rope
Rest 2 minutes after each AMRAP

Score is total jump rope reps

All

None

18 Power Cleans, 95/65
36 Situps
15 Power Cleans
30 Situps
12 Power Cleans
24 Situps
400m run with sandbag (50/30)

All

Review Power Snatch/OHS/Squat Snatch
Adv: 5x2 Squat Snatch with 3-sec pause at bottom

None

21 Power Snatch, 95/65
21 Burpees
21 Pull-Ups
15 OHS, 95/65
15 Burpees
15 Pull-Ups
9 Squat Snatch, 95/65
9 Burpees
9 Pull-Ups

All

Luke

For time:
Run 400 meters
155-lb. clean and jerks, 15 reps
Run 400 meters
30 toes-to-bars
Run 400 meters
45 wall-ball shots, 20-lb. ball
Run 400 meters
1.5-pood kettlebell swings, 45 reps
Run 400 meters
30 ring dips
Run 400 meters
155-lb. weighted lunges, 15 steps
Run 400 meters