All

None

Thruster 3RM

All

None

3 rounds:
500m row
20 alternating sandbag ground to shoulder (M 60/F 40)

All

None

8 rounds of Tabata Squats
1 minute rest
8 rounds of Tabata Situps
1 minute rest
8 rounds of Tabata Pushups

Score is total of lowest tabata score

All

None

Push Press 5-5-5-5-5
Climbing in weight

All

Nasty Girls

3 rounds for time of:
50 Squats
7 Muscle-ups
135 pound Hang power cleans, 10 reps

All

Snatch and Overhead Squat Technique
Advanced: Work up to heavy hang power snatch triple

None

5 rounds:
3 Power Snatch (95/65)
5 Overhead Squats
15 KB Swings (53/36)
1 slider across gym

All

712m Row
7 OHS

Dennisovic

"Dennisovic"

Partner WOD - cuz it takes two

5 rounds - for the 5 am-ish birth

8 sandbag get-ups (Each. Break up however)
21 sandbag hang squat cleans (Each. Break up reps however)
400 m sandbag carry (together) - total of 2000 m (1.25 "Miles")
13 overhead sandbag lunges (Each. Break up however)

More Burpees

For the love of god, DON"T DROP THE BABY

The official workout will be released during class.

All

None

Front Squat 5-5-5-5-5
Climbing in weight between all five sets

All

None

7 minute AMRAP
3-6-9-12 reps, etc
Burpees
Clean and Jerks (135/95)
Chest to bar pullups

All

10 minute EMOM
Even: Muscle Ups/Ring Dips/Strict Pullups
Odd: Squat Therapy

None

15 minute AMRAP:
40 Wall Balls (20/14)
30 Double Unders
20 Toes to bar
10 HSPU

Weightlifting

None

3 rounds of bear complex for load:
7 sets of:
1 Power Clean
1 Front Squat
1 Split Jerk
1 Back Squat
1 Behind the neck Jerk

All

3x12 ring rows with elevated feet

None

3 rounds:
20 calorie Airdyne
12 front squats (135/95)
2 sliders across gym

All

None

Back Squat 5-5
Back Squat 3-3-3

All

None

As many rounds as possible in 12 minute of:
15 deadlifts (M 155/F 105)
15 deficit pushups, hands on 25#/15# plates
15 box jumps (24"/20")

All

None

20 min AMRAP
400m run
3 wall climbs
7 squat clean thruster (M 115/F 75)

Cash Out: Practice Rope knee to elbow
Beginners: Jump into k2e
advanced: 3x10 rope k2e

All

None

3 rounds:
5 HSPU
10 Power Cleans (M 135/F 95)
15 Burpees
20 KB Swings (53/36)
25 Wall Balls (20/14)

rest exactly 2 minutes between rounds

Cash Out: 400m farmers carry - pick your own KB weight (carry two kettlebells)

All

None

Shoulder Press 1RM

All

Jackie

1000 meter row
45 pound Thruster, 50 reps
30 pull-ups

All

Skill: Hang Power Snatch and Turkish Getup

None

500m row
then
3 rounds
30 squats
10 hang power snatch (95/65)
5 Turkish Getups (5 R then 5 L), 53/36 KB
then
500m row

All

None

7 rounds:
7 Overhead Squats (95/65)
7 burpee box jumps (20"/16")

All

DT Light

Five rounds for time of:
115/75 pound Deadlift, 12 reps
115/75pound Hang power clean, 9 reps
115/75pound Push jerk, 6 reps

Run 200m every time you set down the bar

100 situps for time

All

None

12 minute EMOM
Even: 2 Deadlifts (touch and go) - no higher than 85% of 1RM, these should be smooth reps, not a 2RM
Odd: 30sec of double unders (max of 40 DU)

All

None

4 rounds:
8 burpees (6" reach standard)
8 toes to bar
8 jumping lunges
8 wall balls (11'/9' targets)

All

None

For time:
800m run
50 Hand Release Pushups
50 Wall Balls (20/14)
50 Steps OH Walking Lunge with wall ball
50 calorie row
Up to 50 burpees (determined by memorization challenge)

10 minute stretch and foam roll afterwards.

All

Skill: Rope Climbs
Advanced: 2 minutes AMRAP rope climbs

None

400m run
30 Front Squats (135/95)
3 Rope Climbs
400m run
20 Front Squats
2 Rope Climbs
400m run
10 Front Squats
1 Rope Climb

All

None

For time, with a partner: 3000m row for time, switch every 300m.

If one person, then perform 300m x 5 with exactly 1 minute rest.

All

None

3 rounds:
21 Sumo deadlift high pull (95/65)
15 Ring Dips
9 Burpee Pullups

All

"Danny L"

3 rounds:
8 Burpee Pullups
12 Ring Dips
87 squats
then
26 Sumo deadlift high pulls (115/75)

Beginners should scale to 2 rounds.

Weightlifting

None

15 minute EMOM
1 Pause Power Clean
1 Power Clean
3 Hip Bridges

All

5 sets of max effort ring dips

None

1000m row
then
4 rounds of:
8 double kettlebell push press (M 53#/F 36#)
12 med ball squat cleans (M 20/F 14)

All

Beginner and Intermediate: Skill work: Power Snatch
Advanced: 5 sets of Drop Snatch + OH Squat

None

AMRAP 8
7 Power Snatch (115/75)
14 Chest to bar pullups
21 box jumps (24/20)

All

2008 CrossFit Games Event 4

30 Squat Clean and Jerk (M 155/F 105)

Cash Out: 8 rounds tabata row for total calories (keep flywheel moving during rest period but don't pull hard)

All

None

5 RFT
20 KB Swings (53/36)
10 10m shuttle run
30 second handstand hold against wall

Cash Out: 3 sets of max strict pullups

All

None

1 RFT
25 thruster (95/65)
25 toe to bar
25 box jumps (24/20)
25 toe to bar
25 thruster

3 minutes max double unders

All

None

Back Squat 10 @ 65%
Back Squat 8 @ 70%
Back Squat 6 @ 75%
Back Squat 4 @ 80%

All

None

3 RFT:
10 Clean and Jerk (135/95)
20m overhead walking lunge (45/25)
30 double unders

Open Gym

Hulk Hogan

Every 2 minutes complete:
3 Muscle ups
5 Power Cleans, 185/135
7 Burpees
Continue for 20 minutes (10 rounds), or as long as possible.

All

Front Squat 10RM

Front Squat 10-10-10

All

None

1 minute Airdyne for calories

All

None

800m run
15 Deadlifts (M 275/F 185)
15 Ring Dips
400m run
10 Deadlifts (M 275/F 185)
10 Ring Dips
200m run
5 Deadlifts (M 275/F 185)
5 Ring Dips

All

None

3 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row

All

None

6 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row

All

None

9 minute AMRAP:
20 Push Press (M 95/F 65)
20 HR Pushups
20 Front Squats (M 95/F 65)
20 Pullups
20 Calorie Row