All

None

Back Squat 5-5-5-5-5
80%+

All

J.T.

21-15-9 reps of:
Handstand push-ups
Ring dips
Push-ups

Practice Candlestick Roll (~20 reps)
Advanced: Candlestick Pistol

All

None

10m EMOM
1 Squat Snatch + 1 OHS

All

None

15 Deadlifts 185/125
Run 400m
15 Deadlifts 225/155
Run 400m
15 Deadlifts 275/185
Run 400m

3 minute recovery row

All

Fight Gone Vintage

Same time and rep scheme as Fight gone bad (3 rounds of 1 minute at 5 stations with 1 min rest between rounds) Score it total reps
Start at any movement but must proceed in order

Heavy Jump Rope
Toes to Bar
Burpees
Shoulder to Overhead 135/95
20 feet forward and backward shuttle runs

3 x 12 steps Dual KB Overhead walking lunge

All

None

7 sets with 60-90 sec rest
1 Hang Squat Snatch + 1 Squat Snatch (OK to drop barbell but ideally touch and go)
Work in the 70-90% of 1RM range

All

None

4 rounds
2 Rope Climbs
20 Box Jumps (24/20)
4 Hang Squat Snatch (75% of Snatch complex weight)

Practice Double Unders

All

None

5 sets of 1 rep per arm
Turkish Getup with Kettlebell or Barbell

All

None

3 rounds for time:
30 Wall Balls
10 Hang Power Clean 155/105

Practice lower from inverted hang on rings
Beg: Practice inversion and lowering level holding on to upright

All

None

Power Snatch 3RM

All

None

AMRAP 7
3 Power Snatch (135/95) - scale to 90% of 3RM PSn
10 Burpee Box Jumps (24/20)

With a partner, 4 minutes max heavy jump ropes switching every 30 seconds

All

None

"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)

All

None

7 sets climbing in weight, start around 60% of 1RM
3 Position Squat Snatch (high to low)
1 hang squat snatch from above the knee
1 hang squat snatch from below the knee
1 squat snatch from the ground (touch and go)

All

Pullup Biathlon

Run 400m
21 Pullups (advanced C2B)
Run 400m
18 Pullups
Run 400m
15 Pullups
*Every time you drop from the bar on the pullups run 200m

All

The Chief

Max rounds in 3 minutes of:
135 pound Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.

3 sets of 5 reps per side 1 arm KB Overhead Squats

All

Technique:
2 sets of 30 sec on/30 sec off Overhead Squat hold with empty barbell

None

16 sets on a 45 sec clock
1 Hip Squat Snatch (keep bar in the pockets) with 3 second hold at the bottom catch position before standing. Start around 50% of 1RM and add weight if comfortable.

All

None

3 rounds for time of:
60 Double Unders
40 Push Press (45/35)
20 Calorie Row

All

None

Run 400m
20 Toes to bar
30 Thrusters 65/45
Run 800m
30 Thrusters 65/45
20 Toes to bar
Run 400m

Practice Pistols/pistol progressions
Advanced: 3 sets of 5 pistols in a row per leg, without setting the other foot down

All

None

7 sets from the rack, climbing in weight
Start around 50-60% of 1RM Snatch/OHS - whichever is lower
1 Snatch Balance + 2 OHS
rest around 90 sec between sets

All

None

4 Rounds:
15 Lateral burpees over sandbag
40m bear crawl (2 gym lengths)
200m run with sandbag

1x25 rep GHD Back extensions - slow and controlled
then
3 x 40 sec on/20 sec off superman hold

All

None

50 Russian KB Swings (to eye level) - 70/53
20 10m shuttle runs (forward one way, backwards the other way)
35 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)
20 Russian KBS
20 10m shuttle runs (forward one way, backwards the other way)

Beg: Accumulate 1 minute ring support hold (top of ring dip) - use band if needed
Int+: Accumulate 90 second ring support hold
then
Tabata (8x 20s on/10s off) Hands and Feet Hollow Hold

All

None

3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from above the knee
then
3 sets (~60% of 1RM)
1 Snatch Grip Deadlift + 3 Snatch High Pulls from below the knee
then
5 sets (65-70% of 1RM)
1 Snatch High Pull from the ground + 1 Power Snatch from the ground (touch and go)

All

CrossFit Baseline

For time:
500m row
40 squats
30 situps
20 pushups
10 pullups

Part 1: record baseline time

All

None

CrossFit Baseline
Row 500m
40 squats
30 situps
20 pushups
10 pullups
rest exactly one minute then
10 pullups
20 pushups
30 situps
40 squats
Row 500m

Part 2: Record total WOD time

All

None

5 sets
2 Push Jerks + 1 Split Jerk

All

None

10 Clean and Jerks (135/95)
10 Pullups
8 Clean and Jerks
10 Pullups
6 Clean and Jerks
10 Pullups
4 Clean and Jerks
10 Pullups
2 Clean and Jerks
10 Pullups

All

Karen

For time:
150 Wallball shots, 20 pound ball

Pullup Skill work:
Advanced: 3 sets of C2B (up to 20 reps per set) rest 60 sec
Int: 3 sets of pullups (up to 15 reps per set) rest 60 sec
Beg: Practice kipping pullups

Cash out:
2 minutes heavy jump ropes
then
recovery row

All

None

5 sets from the rack @ ~70% 1RM
3 reps Behind the neck snatch grip push press

All

Annie

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

Handstand holds: 1min, 45sec, 30sec
rest as needed between sets

All

None

10min EMOM (60-70% 1RM)
1 Power Snatch with pause below the knee + 1 OHS

All

None

Run 400m
21 ring pushups
21 back squats 95/65 - from the ground
Run 400m
15 ring pushups
15 back squats
Run 400m
9 ring pushups
9 back squats

All

None

20 min AMRAP
3 Hang Power Cleans 185/125
6 strict ring dips
9 box jumps
27 double unders

3 sets strict toe to bar (up to 10 reps)
or
3 sets of 5 reps leg raises with 3 sec up and 3 sec down

All

None

-Review missing and dropping the bar both forwards and backwards

5 sets at 50% of 1RM or less
2 high pulls from the hip + 1 hip power snatch

then

5 sets at 70-80% of 1RM
2 reps snatch grip deadlifts with:
pause below the knee
pause at upper thigh
then stand to extension

All

None

In 3 minutes:
50 squats
Run 200m
Max reps KB Swings (53/36)
rest 1 minute
In 3 minutes:
40 squats
Run 200m
Max steps walking lunge with KB
rest 1 minute
In 3 minutes:
30 squats
Run 200m
Max rep 6" burpees

Scores is KB Swings + Lunges + Burpees

Spicy Summer Showdown

3x5

For load:
Each team member will establish a 5RM front squat

8 minute time cap. The barbell must be lifted from the ground.

Spicy Summer Showdown

Learn the Ropes

18 minute AMRAP
15 Kettlebell Swings (M 53/F 35)
30 Heavy Jump Ropes
15 Wall Balls (M 20# to 10/F 14# to 9)

Each partner must complete a full round before tagging partner to begin next round.

Spicy Summer Showdown

The Pyramid

For time:
100 Calorie Row
75 Shoulder to Overhead (M 105#/F 70#)
50 Box Jump Overs (M 24/F 20)
25 Pullups
50 Box Jump Overs (M 24/F 20)
75 Shoulder to Overhead (M 105#/F 70#)
100 Calorie Row

Reps can be split in any way. The person who finishes the last rep of a movement must tag the person who performs the first rep of next movement.

20 minute time cap. Each remaining rep counts as one second on final time.

All

None

Front Squat 5RM from the ground

All

None

10 Power Cleans 155/105
10 Front Squats
Run 200m
8 Power Cleans
8 Front Squats
Run 200m
6 Power Cleans
6 Front Squats
Run 200m
4 Power Cleans
4 Front Squats

Spicy Summer Showdown

Sandbag Tag

Each partner will run a .85 mile course around Spotts park as a relay.

The two partners who are not running have the option to complete sandbag hill climbs. Each completed ascent and descent counts for 30 seconds off the teams total time.

Each team has two 60# sandbags and one 40# sandbag or two 40# sandbags and one 60# sandbag depending on M/F team composition.