All

The Seven

Seven rounds for time of:
7 Handstand push-ups
135 pound Thruster, 7 reps
7 Knees to elbows
245 pound Deadlift, 7 reps
7 Burpees
7 Kettlebell swings, 2 pood
7 Pull-ups

All

With a partner, alternate full rounds
AMRAP 7
7 Empty Bar Thrusters
35 Double Unders (60 Singles) - One burpee every time you break

None

AMRAP 15
10 Clean and Jerks, 135/95
40 Double Unders
Heavy Sled Push (there and back driveway)

Beginner: 95/65; 60 Singles or 40 Penguin Jumps; 90/45#
Intermediate: 115/80; Rx; 135/70#
Advanced: 135/95; Rx; 180/90#

All

None

Push Jerk 5x4 @ 75%

All

None

5 Rounds
1 Legless Rope Climb
3 Deficit Handstand Push Ups (6"/4")
5 Squat Snatch 165/110lbs

Beginner: 5 Strict Pull Ups (use band if needed); 3 Kick Up to HS + slow descent to headstand + headstand hold for :10 (try to take feet off wall); 95/65
Intermediate: Start rope climb legless and then use legs once needed; regular ROM HSPU; 125/80#
Advanced: Rx

All

None

AMRAP 3 Minutes x 3
Rest 2:00
7 Sumo Deadlift High Pull 135/95lbs
7 Lateral Burpees over the bar
7 Push Press

The Push Press should be Unbroken. Break up the SDLHP once necessary to maintain quick tempo. This should be a fast-paced sprint, every round, while maintaining proper positions. Don't game the first two intervals.

Beginner: 95/65
Intermediate: 115/80
Advanced: Rx

Score is total reps

All

3 Steady Rounds
10 Light Romanian Deadlifts
10 Ring Rows
Run 200m

None

Deadlift
15-15-15

All

EMOM 5:00
10 Bulgarian Split Squats (5/side)
3 Strict Pull Ups/Ring Rows
Both in same minute

None

Every :90 for 9 Minutes
2 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets

All

None

5 Rounds:
80 Dumbbell Front Rack Walking Lunge 50/35lbs
6 D-Ball Cleans 100/70lbs

Beginner/Intermediate: Scale weight as appropriate

All

2:00 of Couch Stretch each side
-then-
40/30 calories on the Rower

None

Back Squat 5x5 at 90% of Last week's 5RM

All

None

AMRAP 12 Minutes
20 Front Squats 135/95lbs
20 Box Jump Overs 24/20
20 Pull Ups

Beginner: 15 reps; 95/65; 20/16"; Banded Strict Pullups in sets of 5
Intermediate: 115/75; Rx; 15 pullups in sets of 3+ reps
Advanced: Rx

Competitor Extra

None

2:00 Ski for Calories
1:00 R-Arm KB Snatch 53/35lbs
1:00 L-Arm KB Snatch
2:00 Rest

QuickFit

None

AMRAP 15
Row 21/15 Calories
14/7 Push Ups
7 Low Plank Leg Sweeps on slider, each side (slide foot to the side until in line with the hip and then slide back to plank position)

10 V-Ups
20 Step Hip Circle Glute Activation (20 L, 20 R, 20 Forward, 20 Back)
10 V Ups

All

15-12-9
Burpees
KB Swings

None

Power Clean Singles @65-80%
Drop and Reset
4 Rounds
:90 on
2:30 off

Move well > Move heavy.

All

None

AMRAP 15 Minutes
2 Rope Climbs
6 OHS 155/105lbs
12/9 Calorie Bike

The OHS should be heavy but unbroken.

Beginner: 1 30' Sled Pull; 85/55; 8/6 Calorie Bike
Intermediate: 115/80; Lower height rope climb
Advanced: Rx

Competitor Extra

None

AMRAP 7 Minutes
Toes to Bar
Max UB Sets of 7 Reps

All

12 Days of Christmas WOD

2017 12 Days of Christmas
1 Thruster
2 Front Squats
3 Shoulder to Overhead
4 Deadlifts
5 Bar Facing Burpees
6 Pull Ups
7 Push Ups
8 Air Squats
9 Toes to Bar
10 Handstand Push Ups
11 Overhead Squats
12 Power Snatch

Rx: 135/95
Int: 115/75
Beg: 95/65

QuickFit

1 D-Ball Ground to Overhead
2 D-Ball Squat
3 D-Ball Cleans
4 D-Ball Deadlifts
5 Burpees over D-Ball
6 Ring Rows
7 Push Ups
8 Air Squats
9 Hanging Knee Raise
10 Dumbbell Push Presses (2 DBs)
11 Dumbbell Squats (2 DBs)
12 Dumbbell Snatch (Single DB)

QuickFit

Bike Annie

25-20-15-10-5 Calorie Bike (F 20-16-12-8-4)
50-40-30-20-10 Double Unders
50-40-30-20-10 Sit Ups

All

AMRAP 6:00
With a partner, alternating rounds
10 Wall Balls
5 Box Jumps

None

Push Jerk
5x5 @ 70%

All

None

21-15-9
Hang Squat Snatch 95/65lbs
Ring Dips

Beginner: 55/35; 15-10-5 Perfect Push Ups
Intermediate: 75/50; 15-10-5 Ring Push Ups with straight body
Advanced: Rx

Time domain for the WOD should be <10:00

Competitor Extra

None

For Time
160 Air Squats
80 Push Ups
40 GHD Sit Ups
5 Legless Rope Climbs

QuickFit

None

10-8-6-4-2 reps of:
10m shuttle run (there and back is 1)
Dumbbell Plank Knee to Opposite Elbow (each side is 1)
Dumbbell Deadlifts
Dumbbell Curls, alternate arms (each side is 1)
Dumbbell Push Press (both sides)
Dumbbell Squats (front rack hold)

300 single under jump rope

All

9-6-3
Light Power Cleans
Run 200m after each round

None

Deadlift
12-12-12
As heavy as possible with full control

All

None

5 Rounds
6 D-Ball Cleans 100/70
6 Muscle Ups
12 Bar Facing Burpees
Rest 1:00

Beginner: 50/30; 9/6 Calorie Ski
Intermediate: 70/50; 6 Banded Ring Transitions or 9 Ring Dips
Advanced: Rx

Competitor Extra

None

EMOM for 16 Minutes
50' Farmers Carry (As heavy as possible)

All

3 Rounds
5 Snatch Grip Press
5 Snatch Grip Push Press
5 Sotts Press

None

Power Snatch Singles @60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

All

None

3 Rounds
30 Single Arm Push Press 50/35lbs
(15 per side)
20 Box Jump Overs 24/20"
15 Handstand Push Ups

The Push press should be unbroken for at least the first round. HSPU should remain 3 sets or less the entire WOD.

Beginner: 35/20#; 20/16"; 5 Wall Walks or 5x Kick Up + :10 HS Hold
Intermediate: Reduce HSPU ROM or Volume
Advanced: Rx

Competitor Extra

None

Row 2/1.6k x 3
Rest 2:00
Work on negative splits

QuickFit

None

4 rounds for time of:
Run 200m with sandbag
1000m Bike
10-20 Pushups (based on skill level)
20 Scissor Kicks (2-count L+R = 1 rep)

All

AMRAP 6:00
Row 200/150m
10 Hollow Swings
10 Tuck Ups with PVC Pipe

None

Back Squat 5RM

All

None

AMRAP 2 Minutes x 6
Rest :60

Row 250/200m
15 Toes to Bar
Max Double Unders in time remaining

Beginner: 200/150m row; 10 Hanging Leg Raises to Hip Level or Higher; 10 Singles + 1 DU attempt in remaining time

Competitor Extra

None

AMRAP 10:00
60' Unbroken HS Walk
Rest as need
Only UB Walks count

All

2:00 rock bottom squat hold
-then-
2 Rounds
10 empty bar Thrusters
10 Good Mornings

None

EMOM for 10 Minutes
1 Misfit Clean Complex 70%+ of 1RM
You can build throughout sets

All

None

50 Bar Facing Burpees
40 Chest to Bar Pullups
30 Deadlift 225/155lbs
20 Muscle Ups

Time Cap 12:00 (add one second per rep not completed)

Treat this like an Open WOD with an aggressive time cap. How far can you get?

Beginner: 40 Burpees/30 Banded or Chin over Bar Pullups/20 Deadlifts/10 Ring Rows with straps vertical; 135/85
Intermediate: Chin over Bar Pullups; 185/125; 20 Ring Dips
Advanced: Rx

All

As a team of 3
3-2-1 Sled Push (down and back driveway) (45/Empty)
6-4-2 Hanging Hip Touches

Partner one performs their 3 pushes, once they finish partner two starts their pushes. Partner one moves performs hip touches during rest time while waiting for their next round of pushes.

Gymnastics
Rope Climbs

Beginners: Practice
Intermediate: EMOM 5: 7 Burpees + 1 Rope Climb
Advanced: EMOM 5: 7 Burpees + 1 Peg Board (climb to a height you can perform consistently)

None

AMRAP 15
1 Sled Push (down and back driveway) (135/45)
200m run
8 Hang Power Cleans, 155/105
8 Strict Pull Ups

All

None

4 rounds for time with a partner, split reps any way. Partner must be in hold position for reps to count
100 Double Unders (partner holds wall sit)
30 Dumbbell Bench Press (partner holds feet 6" off ground hold)
20 Parallette Shoot Throughs (partner holds pull up hang)

Beginner: 150 Alternating singles; Box Shoot Throughs
Intermediate/Advanced: Rx

Challenge yourself on the dumbbell bench press weight.

QuickFit

None

AMRAP 12
Ski 150/120m
15 Steps Walking Lunge
10 Hanging Knee Raise (Adv T2B)
5 Burpees

2 sets of
15-20 Hip Extensions with :15 hold at extension after last rep

All

Pec Smash with lacrosse ball
-then-
15-12-9
Walking Lunges
Ring Dips/Ring Push Ups/Push Ups

None

Push Jerk
5x5 @ 65%

All

None

AMRAP 7 Minutes
100/75 Calories on Row or 80/55 Cal on Bike
Max Wallballs in remaining time 20/14lbs

5 minute cap for row/bike!

Beginner: 75/50 Calorie Row or 60/40 Cal Bike; 14/10 to Rx target height
Intermediate/Advanced: Rx

Score is calories + wall ball reps

All

40-30-20
Double Unders
20-15-10
Air Squats
Cap: 5 minutes

None

Deadlift
9-9-9
As heavy as possible with total control

All

None

AMRAP 15 Minutes
15 Burpee Box Jump Overs 24/20"
10 Alternating Pistols
15 Burpee Box Jump Overs 24/20"
20 Pistols
15 Burpee Box Jump Overs 24/20"
30 Pistols
etc...

Beginner: 20/16" Burpee Box Step Overs; Steps Walking Lunge or Step Back Slider Lunges
Intermediate: Assisted Pistols (upright or band) or Pistols with front foot on slider
Advanced: Rx (reduce pistol volume in half if appropriate)

QuickFit

None

For time
75/50 Heavy Jump Rope
Run 600m
20 V-Ups
200m D-Ball Carry in front of body, doesn't have to unbroken
20 V-Ups
Run 600m
75/50 Heavy Jump Rope

All

3 Rounds
8 Step ups w/ DBs
8 Strict Press
8 Overhead Squat w/ empty bar

None

EMOM for 10 Minutes
1 Misfit Snatch Complex 70%+ of 1RM
You can build throughout sets

All

None

5 Rounds
:60 Max Chest to Bar Pullups
:60 Rest
:60 Max Thruster 135/95lbs
:60 Rest

Beginner: Ring Rows; 85/55
Intermediate: Chin over Bar Pull Ups; 100/70
Advanced: 115/80
Competitor: Ring Muscle Ups

10 Rounds
:10 on
:20 off

Parrallette L-Sit Hold

QuickFit

None

For time
4-3-2-1 Sled Push (M 45/F empty) (Down and back driveway is 1 - light weight that you can move quickly)
4-3-2-1 Rounds of "Cindy" 5 Pull ups/10 Push Ups/15 Squats (scale 5 ring rows, 5-10 box push ups, 10-15 squats)

All

1 minute/side of Couch Stretch
1 minute/side of Pigeon Pose
-then-
3 Rounds
10 Jump Squats
5 Burpees

None

5x5 Back Squat @ 90% 5RM

All

None

3 Rounds
10 DB Clean and Jerk 50/35lbs each hand
Run 200m

Beginner: 35/20s
Intermediate+: Rx

Competitor Extra

None

5 Rounds
15 Calorie Ski
15 Chest to Bar
(Complete in sets of 5)
Rest :90

Competitor Extra

None

Unbroken or until failure (Beginners can start at 1 and work their way up until failure. Focus on maintaining hollow swing rhythm)
10-1-10
Toes to Bar

Rest as needed between sets

All

None

Power Clean Singles @ 60-75%
Drop and Reset
5 Rounds
:60 on
2:00 off

With the Olympic Weightlifting work, be concerned more with learning to move the bar correctly than reps. Intensity should be high but consistency and moving properly need to be the focus.

All

None

AMRAP 10 Minutes
40 Double Unders
10 Push Jerk 155/105lbs
4 Bar Muscle Ups

Beginner: 60 Single Unders; 95/55; 4 Strict Pull Ups
Intermediate: 20 Double Unders; 115/75; 4 Chest to Bar Pullups
Advanced: Rx

QuickFit

None

Every 2 minutes until failure
8 Calorie Row (Men start at 8, women start at 6)
8 Lateral Burpees over the rower

Add 2/1 Calories every round, burpees stay at 8.

All

2 rounds
Run 200m
10 Russian KB Swings
5 Push Ups with slow descent and no touch at the bottom

None

Gymnastics
3 rounds, not for time (in 15 minute window)
5 Ring Dips with 3-sec pause at the bottom
5 Strict Ring Pull Ups with 3-sec pause at the top
5 Hip Extensions with 5-sec pause at the top
Rest as needed between movements

All

None

21-18-15-12-9-6-3
Deadlift
Bike (Calories) - Female 14-12-10-8-6-4-2

Beginner: 95/55
Intermediate: 115/75
Advanced: 135/95
Competitor: 185/125

Competition Class

None

5 Rounds Each for Time
20 GHD Sit Ups
30 Deadlifts (95/65)
40 OH Walking Lunge (95/65)
*Rest as needed between Rounds

Today the stimulus is an unbroken midline assault. Scale the loading / Reps to complete each set of movements unbroken. (Note: if you havent done 50+ GHD sit ups in a WOD, plan to scale the movement!)

All

5 Rounds
3 Burpees
3 D-Ball Deadlifts

None

9 Rounds each, with a partner. One person completes full round while partner rests
Rounds 1-3
21/15 Calorie Row
100 Meter Sand Bag Sprint (50/30)
Rounds 4-6
18/12 Calorie Ski
100 Meter Sand Bag Sprint (50/30)
Rounds 7-9
15/10 Calorie Bike
100 Meter Sand Bag Sprint (50/30)

These should be sprints that take around 90 seconds or less. Scale calories appropriately to allow intensity.

All

2 Rounds
Run 400m
12* Handstand Push Ups/HS Holds (~30 sec)
*Pick a quantity you can perform in 2 sets or less in a warmup

None

Push Jerk 1RM

All

None

3 Rounds
9 Power Snatch 135/95lbs
6/4 Ring Muscle Ups

Time Cap: 10:00

Beginner: 75/55; 12 Ring Push Ups or 9 Ring Dips
Intermediate: 105/75; 6 Banded Ring Transitions or 6 Hips to Rings + 6 Strict Ring Dips
Advanced: Rx

Muscle Ups should be in two sets or less. If you only have singles go for only 3 per round.

Competitor Extra

None

Continue Until Failure

In 3:00 Complete
20 Wallballs 20/14lbs
10 Ring Dips
Rest Remainder

Add 2 Wall Balls and 1 Ring Dip per round (22/11, 24/12, 26/13, etc)

QuickFit

None

10 Rounds for time
12 Alternating Jumping Lunges
6 D-Ball Deadlifts
6 Burpees

Rest :30

All

Row 1000m or Run 800m

None

1 Set Max Reps Deadlift at 65%

All

None

AMRAP 12 Minutes
30 Double Unders
10 Toes to Bar
10 Sumo DLHP 95/65lbs

Beginner: 45 Single Unders; 10 Hanging Leg Raises to Hip Level; 65/45
Intermediate: 15 Double Unders; Rx
Advanced: Rx

Competitor Extra

None

3 Mile Run

QuickFit

None

5 rounds
In 3 minutes:
Ski 400/300m (or Bike 1200m/1000m for large classes)
21 Kettlebell Swings
Max reps kettlebell goblet squats in remaining time
Rest 1:00

All

1:00 Plank Hold
25 Double Unders (1 minute of practice)
20 PVC Pass Through
25 Double Unders (1 minute of practice)
1:00 Plank Hold

None

Find 1RM Snatch Complex

Squat Snatch
Overhead Squat
Hang Squat Clean
Overhead Squat

All

None

For Time
40 Pull Ups
40 Thrusters 75/55lbs
40/25 Calorie Bike

Time Cap 12:00

Beginner: Banded Pull Ups; 45/35
Intermediate: 25 Unassisted Pull Ups; Rx
Advanced: Rx
Competitor: Chest to bar Pullups

Competitor Extra

None

AMRAP 2:00 x 3
Rest :60

20 Box Jump Overs 24/20"
Max D-Ball Cleans in remaining time 100/70

QuickFit

None

5 Rounds for time of:
Row 20/15 Calories
15 Wall Balls
10 Parallette/Box Shoot Throughs (scale further to frog kicks)

All

15-10-5
Wall Balls
KB Swings
Box Jumps

None

Back Squat 5RM

All

None

4 Rounds
12 Bar Facing Burpee
20 DB Snatch 50/35lbs

Time Cap: 12 Minutes

Beginner: 8 Bar Facing Burpees; 16 DB Snatch, 35/20
Intermediate/Advanced: Rx

All

None

Every :90 Until Failure
3 Bar Muscle Ups
5 Shoulder to Overhead, 135/95lbs

Add 10/5lbs each round

QuickFit

None

27-21-15-9
Ring Rows
Single Arm Dumbbell Push Press, each arm (light weight)
Bike (Calories)

Dumbbell Push Press should be relatively light: complete each side in 2 sets or less

All

AMRAP 6:00
Row 300m
10 RDLs
10 Push Presses
All done with an empty bar

None

Find 1RM Misfit Clean Complex

Power Clean
Push Jerk
Front Squat
Hang Squat Clean
Split Jerk

All

None

AMRAP 10 Minutes
Run 200m
12 HSPU (Open Standard)
9 Hang Power Snatch 75/55lbs

Beginner: 3 Wall Walks or 3x Kick Up to HS + :10 Hold; 45/35
Intermediate: 6-9 HSPU or Reduced ROM; 65/45
Advanced: Rx
Competitor: 95/65

Handstand Push Ups should be done in 3 sets or less each round. Hang Power Snatch should be unbroken, not heavy!

Competitor Extra

None

Row 2k

Competitor Extra

None

Ski 2k

All

Dallas 5

5 minutes of:
Burpees
Then, 5 minutes of:
7 deadlifts, 155 lb.
7 box jumps, 24-in. box
Then, 5 minutes of:
Turkish get-ups, 40-lb. dumbbell
Then, 5 minutes of:
7 snatches, 75 lb.
7 push-ups
Then, 5 minutes of:
Rowing (calories)

Complete as many reps as possible at each 5-minute station. Rest 1 minute between stations.

Competition Class

Kalsu

For Time
100 Thrusters 135/95
*Start with 5 Burpees, then perform 5 Burpees every min on the minute until finished

All

5 rounds
6 Lateral Skater Jumps with pause on one foot
3 Inch Worms with Push Up
3 Slow Descent push ups with no touch at the bottom

None

FraserFroning vs the World Challenge
AMRAP 25
Alternate full rounds with a partner as a team of 2
50 Double Unders
15 Toes to Bar
5 Bench Press 225/155

QuickFit: 75 Single Unders; 15 Frog Kicks; 15 Push Ups
Beginner: 75 Single Unders; 10 Hanging Leg Raises to Hip Level; 135/75
Intermediate: 25 Double Unders; 10 Toes to Bar; 175/95
Advanced: Rx/Rx/205/115
Competitor: Rx

All

4 Rounds
:30 Goblet Squat Hold
:30 Max Reps Air Squat
:30 Rest

None

Front Squat 1RM

All

None

For Time
40 Burpee Box Jump Overs 24/20"
30 Overhead Squats 115/75lbs
20 Bar Muscle Ups

10 Minute Cap

Beginner: 20/16" Burpee Box Step Overs; 65/45; 20 Strict Chin Ups or Banded Strict Chin Ups
Intermediate: 95/65; 20 Chest to Bar Pull Ups in unbroken sets of 2 or more.
Advanced: Rx

Competitor Extra

None

40 Minute Run

Run out 20 minutes, Run back 20 minutes

Focus on pacing. Start a timer for 20 minutes and run out. At 20:00, restart the timer and turn around. The goal is to finish close to the same pace/distance.