All

Halloween WOD

In a team of 4, complete:
150 Wall Balls (2 people hold ring support)
150 Shoulder to Overhead, 95/65 (2 people in pullup hang)
150 Weighted Situps, 20/14 (2 people hold handstand)
150 Burpees (One person works at a time)

All

None

27-21-15-9 reps of
Calorie Row
Power Snatch, 75/55

10 Heavy Sled Push

All

None

Deadlift 7-7-7 @ 70%+

Compare to 7/8/2015

All

None

5 Rounds for time
10 Wall Balls
10 Burpees

All

None

5 sets, building
3 Push Press + 2 Push Jerks + 1 Split Jerk with 3-second pause in the split before standing

All

None

AMRAP 10
10 Calorie Row
10 Hang Power Cleans, 135/95
10 Box Jump Overs, 24/20

Endurance

None

Beep Test
Run 20 yard shuttles on the beep.
Time intervals shorten as the test progresses.

All

Nancy

5 rounds for time of:
400 meter run
95 pound Overhead squat, 15 reps

3 untimed rounds
12 Good Mornings, 95/65
12 Candlesticks

All

Fran

Three rounds, 21-15- and 9 reps, for time of:
95 pound Thruster
Pull-ups

Cash Out
Beginner: Practice Handstand Pushups
Intermediate: 5x4 strict HSPU
Advanced: AMRAP 5: 4 unbroken strict HSPU

Compare to 10/8/2014

All

None

2 Rounds for Time
1000m Row
50 Weighted Sit-ups (35/25)
800m Run

Endurance

None

For Time
Row 1000
10 push ups
10 med ball sit ups
Row 800
10 push ups
10 med ball sit ups
Row 600
10 push ups
10 med ball sit ups
Row 400
10 push ups
10 med ball sit ups
Row 200
10 push ups
10 med ball sit ups

All

Collin

Six rounds for time of:
Carry 50 pound sandbag 400 meters
115 pound Push press, 12 reps
12 Box jumps, 24 inch box
95 pound Sumo deadlift high-pull, 12 reps

Compare to 5/7/2014

All

8 min EMOM
Evens: 50 Double Unders
Odds: 5 Muscle Ups*
*Substitute 10 Ring Dips

None

3 Rounds for Time
10 KB Swings (2/1.5)
10 Box Jumps (24/20)
10 Wallballs (20/14)

All

None

10 x 2 Shoulder Press (30 sec rest)

*Use the same weight across all sets. Find a weight that is challenging, but allows for sets can be completed without compromising the midline.

All

None

5 Rounds
8 Hang Squat Clean Thruster (95/65)
200m Run

All

None

5x3 Back Squats (+75%)
*Keep rest close to 90 sec to 2 min (build if feeling saucy)

All

None

7 min AMRAP
10 Deadlifts (225/155)
10 Lateral Burpees

All

None

In 15 min
Build to a heavy Squat Snatch from the High Hang

All

None

10 min AMRAP
1600m Run buy in
Power Snatch (135/95)
*Adjust run to target 2 minutes on the barbell

All

3 Sets of the Complex:
5 OHS (3(10)X(10)) *Suggested weight 45/35 for all athletes, work on positioning
*3(10)X(10) = 3 Sec Decent, 10 Sec Bottom, Explosive Drive up, 10 Sec overhead
** Scale back to 3 OHS if needed

None

In Teams of 2
20 Rounds for Time (partners alternate each round)
15m Sprint
15 Air Squats
15m Sprint

All

None

5 x 10 Alternating Front Rack Lunges

All

None

5 min AMRAP
5 Shoulder to Overhead (95/65)
5 Front Squats (95/65)
*Any time the bar is dropped, perform 5 burpees

Accumulate 3 minutes in Pigeon Stretch each side

All

None

In 10 min find a heavy 3 Rep Touch-and-Go Squat Clean

All

Pennies

Pennies (via MisFit Athletics)
For Time
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
Run 400m
6 Squat Cleans 225/135
6 Muscle-ups
*if 3 rep touch and go squat clean is less than 225, reduce the loading
*Substitute for MU:
- Jumping Muscle Ups
- 6 Challenging Pull Ups + 6 Strict Ring Dips

All

None

3 Rounds
21 Cal Row
15 Toes to Bar
9 Hand Stand Push Up

3 Attempts at Max Distance / Unbroken Reps of
10m Farmer Cary
5 Touch and Go Dual KB Deadlift

All

None

13 min AMRAP
50 Wall ball (20/14)
30 Power Snatch (75/55)
40 Wall Ball (20/14)
30 Power Snatch (95/65)
30 Wall Ball (20/14)
30 Power Snatch (115/75)
20 Wall Ball (20/14)
30 Power Snatch (135/95)
10 Wall Ball (20/14)
Power Snatch (155/105)

100 Weighted Sit-ups (using a plate) for time

All

8 min EMOM
Even: 250m Row (Should take approx. 50 sec)
Odd: 10 C2B Pull Ups (Should take approx. 30 sec)

None

For Time
100 Double Unders
20m Handstand Walk
25 Burpees
20m Handstand Walk
100 Double Unders
*Substitute 30m Backwards Bear Crawl for HS Walks

All

None

In 10 min establish a max load of the complex:
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat
1 Hang Squat Snatch
1 Overhead Squat

All

2015 CrossFit Team Series Event 6

"RX"
For Time
30 Deadlifts (185/135)
30 Cal Row
30 OHS (95/65)

"Scaled"
For Time:
30 deadlifts (135/95 lb.)
30-calorie row
30 overhead squats (65/45 lb.)

All

12 Min EMOM
10m Banded Sprint

None

4 Rounds for Time:
4 Power Cleans (155/105)
4 Front Squats (155/105)
4 Shoulder to Overhead (155/105)
4 Front Rack Lunges (155/105)

All

8 EMOM
Evens: 200m Run
Odds: 12 HSPU

CrossFit Games Open 12.1

Complete as many reps as possible in 7 minutes of:
Burpees

Both hands must touch a target 6 inches above reach

All

None

Overhead Squat
In 15 minutes work up to a Heavy Triple

All

None

Every minute on the minute until failure
20 Double Unders
1 Squat Snatch (115/75)
*Add 1 rep to Squat Snatch after each successful round

All

None

5 Sets Each for Reps
2 min AMRAP
20/18 Cal Row
AMRAP Toes to Bar
2 min Rest

3 min AMRAP weighted Sit-up
2 min AMRAP Sit-up
*Try to get as many (or more) sit ups as weighted sit ups

All

None

5 x 3 Front Squat (33X3* protocol)
*33X3 = 3 sec Decent, 3 Sec Pause at the bottom, Explosive drive out, 3 sec hold at the top.

All

None

5 min AMRAP
3 Deadlift (275/185)
3 Burpee Box Jumps (30/24)
- Immediately followed by -
800m jog, not for time

All

None

In teams of 2:
10 min AMRAP
30 alternating step ups (0.5/1 pood, each hand)
15 Power Cleans (135/ 95)
2 x 10m Bear Crawl
While 1 person works, the other partner performs a 200m tire drag (45/35)

100 Ab-Mat Sit-ups for Time

All

None

Deadlift 3RM

All

None

10 Rounds for Time (15 minute cap)
95/65 pound Deadlift, 12 reps
95/65 pound Hang power clean, 9 reps
95/65 pound Push jerk, 6 reps

All

Option A

Row 5000m

For time: 100 Air Squats

All

Option B

Run 3 Miles or 4000m

For time: 100 Air Squats