All

None

Split Jerk 1-1-1-1-1-1-1-1-1-1

All

None

AMRAP 8
3-6-9-12-etc
Power Clean 185/125
Handstand Pushups

All

Murph

For time:
1 mile Run
100 Pull-ups
200 Push-ups
300 Squats
1 mile Run

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.

Saturday Morning CrossFit

None

0-10 Minute: 1 Mile Run + Max Clean and Jerk (135/95) in remaining time
10-13 Minute: Rest
13-20 Minute: 800 Meter Run + Max Power Snatch (115/80) in remaining time
20-23 Minute: Rest
23-27 Minute: 400 Meter Run + Max Thrusters (95/65) in remaining time

Courtesy of Competitors Training

All

None

Deadlifts (Touch and Go)
1x6 @ 67.5%
1x5 @ 77.5%
1x4 @ 87.5%
1x1 @ 97.5%

All

None

4 rounds of:
400m run
50 squats

Compare to 3/1/2015 and 7/23/2013

All

None

Front Squat 5
Front Squat 4
Front Squat 3
Front Squat 2
Front Squat 1
Climbing in weight
Rest ~2 minutes between rounds

All

None

AMRAP 12
6 Low Hang Squat Snatch 95/65
12 Pullups
18 Situps

Add 20/10# after every three rounds

All

Skill: Rope Climbs
Advanced: 3-5 sets of 5-7 kipping HSPU with 3-second hold at extension

None

3 RFT
30/20 Cal Row
30 Pushups
3 Rope Climbs

Endurancee

None

For time
20 pushups
Run 800m
100m crab walk
100m walking lunges
100m bear crawl
100m walking lunges
Run 800m
20 pushups

CrossFit

None

50-40-30-20-10 Double Unders
10-8-6-4-2 Overhead Squats 135/95
5-4-3-2-1 Ring Muscle Ups

Advanced: 100-80-60-40-20 Double Unders, everything else remains the same

4x10 Weighted Hip Extensions
Compare to Monday, 5/16/2016

CrossFit

None

Turkish Getups 3x3 per side

All

None

5-10-15-10-5 reps of:
Deadlifts 95/65
Hang Power Cleans
Push Jerks
Bar Facing Burpees

Endurance

None

For time
Run 400m
10 burpees
Run 400m
9 burpees
...
Run 400m
1 burpee

Adv: 15 burpees, 14, 13, ..., 1

Saturday Morning CrossFit

None

2 RFT
400m run
30 Single Leg Jump Ropes, each side (all 30 on one leg, then all 30 on the other)
20 Pullups
10 Dual Kettlebell Push Press (athlete's choice for weight)

CrossFit

2016 Summer Series WOD 2 - Buns of Steel

A Team of 2 Will Complete 14 Rounds for Time of:
9 Russian KB Swings (70/53)
20m Sprint
9 Burpee Box Jumps (20")
20m Sprint
Time Cap 17 min

30 GHD Situps
20 Strict Toes to Bar or Leg Lifts to L-Sit position
Advanced: Add paralette L-sits afterwards

CrossFit

Deadlift Progression Day 3

Deadlifts (Touch and Go)
1x6 @ 65%
1x5 @ 75%
1x4 @ 85%
1x1 @ 95%

CrossFit

None

Row 500/400m
15 Ring Dips
15 Front Squats, 155/105
Row 500/400m
12 Ring Dips
12 Front Squats, 155/105
Row 500/400m
9 Ring Dips
9 Front Squats, 155/105
Row 500/400m
6 Ring Dips
6 Front Squats, 155/105

All

Nancy

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

Compare to 10/27/2015

CrossFit

Cashout

With a partner
AMRAP 3
3 unbroken strict pullups

CrossFit

None

7 Work Sets
High Hang Power Clean + Power Clean

Beginners can drop between reps or rest at the hang
Advanced: Quickly cycle the bar from the shoulder to the floor and touch and go

CrossFit

None

AMRAP 9
9 Toes to Bar
7 Lateral Barbell Burpees
5 Power Cleans 135/85

Endurance

4-8-12-8-4 Ladder

Run 400m
rest 1 min
Run 800m
rest 2 min
Run 1200m
rest 3 min
Run 800m
rest 2 min
Run 400m

CrossFit

None

Push Press 10-10-10

CrossFit

CrossFit.com 160501

AMRAP 10
50 Double Unders
10 Back Squats, 135/85 (from the floor)

4x8 weighted hip extensions - slow and controlled with slight pause at the top

Endurance

Pyramid Double "Helen"

(From CF Games 2010)
For time (22 min. cap):
Run 1200 meters
63 kettlebell swings (1.5 pood)
36 pull-ups
Run 800 meters
42 kettlebell swings
24 pull-ups
Run 400 meters
21 kettlebell swings
12 pull ups

Saturday Morning CrossFit

Nate

Complete as many rounds in twenty minutes as you can of:
2 Muscle-ups
4 Handstand Push-ups
8 2-Pood Kettlebell swings

All

Deadlift Progression Day 2

Deadlifts (Touch and Go)
1x6 @ 62.5%
1x5 @ 72.5%
1x4 @ 82.5%
1x1 @ 92.5%

All

Regionals Week Day 5

For time (6:00 cap)
21 Thrusters 75/55
3 Rope Climbs
15 Thrusters
2 Rope Climbs
9 Thrusters
1 Rope Climb

Advanced:
95/65 and legless rope climbs

All

None

Overhead Squat 3-3-3-3-3 @ 75%+

All

Regionals Week Day 4

2 rounds for time
Row 500m
25 Burpee Hurdle Jump Overs (PVC hanging off 12/6" stack of plates)

All

Regionals Week Day 3

For Time (6:00 cap)
80 Wall Balls
40 Pullups

Beginners: 50 WB and 30 PU
Advanced: 104 WB and 52 PU

All

None

3 rounds (10:00 cap)
28 steps walking lunge
15 power cleans 115/80

Advanced: 4 rounds and/or pistols instead of lunges

Endurance

None

Run 12x300m, Aim for 80-90% intensity
Walk 100m in between

Advanced: Jog 100m in between

All

Regionals Week Day 2

AMRAP 6
5 Wall Walks
50 Double Unders

Advanced
50 ft handstand walk instead of 5 wall walks.
Each 10' segment counts as one rep. You must return to the previous 10' line if you drop.

All

None

3 rounds
400m run
40 Abmat Situps
7 Deadlifts 315/205

Cap 16:00
Add one second for each rep not completed
Count each 10m of the run as one rep, estimate how much distance was left if you finish in the middle of a run.

Advanced: GHD Situps

All

Regionals Week Day 1

10 ground to overhead (135/85 lb.), by 2:00
8 ground to overhead (165/100 lb.), by 4:00
6 ground to overhead (185/115 lb.), by 6:00
4 ground to overhead (205/130 lb.), by 8:00
2 ground to overhead (225/145 lb.), by 11:00

Time cap: 11 minutes

Beginners Male: 95-115-135-155-175
Beginners Female: 55-65-75-85-95

Advanced: Squat Snatch with Rx Weights

Score is total reps completed

All

None

For time, With a partner
Bike 4000m/3200m, switch every 1000m/800
Row 2000m/1600m, switch every 500m/400m

If using Airdyne,
2.4 Miles/2.0 Miles, switching every 0.6/0.5

Saturday Morning CrossFit

None

4 Work Sets
5-30 Double Unders (pick a number that can be done under 30 seconds consistently)
2 Heavy Sled Push
5-30 Double Unders
Rest ~2 minutes between sets

Saturday Morning CrossFit

Bike/S2OH AMRAP

With a partner
AMRAP 4
Partner 1: Bike for Calories
Partner 2: Shoulder to Overhead, 115/75
Switch any time, score is total calories + total s2oh reps

Saturday Morning CrossFit

Row/MB Clean AMRAP

AMRAP 4
Partner 1: Row for Calories
Partner 2: Med Ball Squat Cleans, 20/14
Switch any time, score is total calories + total cleans

Open Gym Strength Option

None

3 rounds
24 Wall Balls 30/20
6 Clean and Jerks, 165/110

Open Gym Endurance Option

None

4 rounds of 1500m row
Each row is performed as five sets of 100m sprint, 200m recovery row.
Rest two minutes between rounds

All

Isabel

For time:
Snatch 135 pounds, 30 reps

Use 95 pounds, 65 pounds or broomstick as needed.

All

None

5 Rounds for Reps
On a 3-minute clock
Run 400m
Max strict handstand pushups in remaining time (does not have to be unbroken)
No rest between rounds

All

Deadlift Progression Day 1

1x6 @ 60%
1x5 @ 70%
1x4 @ 80%
1x1 @ 90%

All

None

For time
Row 750m
50 Wall Balls
25 Power Cleans, 135/95

Compare to 8/5/2015

All

8-10 minutes to work on kipping pullups and muscle ups or muscle up progressions

None

3 Rounds for time of:
18 Burpee Box Jump Overs, 24/20"
15 Ring Dips
3 Rope Climbs (Beginners 1 or 2 rope climbs)

Endurance

Kessel Run

Run 18x100m
Between each, complete 5 burpees and 4 walking lunges
Then
Run 12x200m
Between each, complete 5 situps then 4 squats

Rules:
- Everyone starts at the 400m starting line.
- You can start the next run with your walking lunges (no need to return to next starting point)
- After the first four 100m, there will be sandbags available to carry for the remainder of the workout. For each sandbag carry you complete (100m or 200m), you can subtract 5 seconds from your total time.
- You CANNOT do two consecutive sandbag carries. You must be running sandbag-less at least every other run.
- When you get started on the 200m, and if for some reason there's a sandbag lying between the start and the 200m finish, you can pick it up and run with it, and that will count as a sandbag carry
- watch out for asteroids

All

None

Shoulder Press 1RM

All

None

Max time overhead hold in 3 minutes at 50% 1RM

All

None

AMRAP 9
10 Toes to Bar
15 Kettlebell Swings, 53/35
20 Pistols (Scale: 30 Squats)

All

None

Snatch 1RM

All

Annie

50-40-30-20 and 10 rep rounds of:
Double-unders
Sit-ups

Advanced: Wear a 20/14# weight vest
Compare to 8/3/2015