Partner WOD
#1: With a partner, row 5000m, switching off every 500m.
#2: Run 2 miles at a conversational pace together

EMOM for 5 minutes:

10 Thrusters (50-60% of 1RM Shoulder Press)

Then…

8 min AMRAP:
8 Burpees
8 TTB

Annie Practice

Quadruple Tabata
#1: Double unders
#2: Sit-ups

2 min rest

#3: Double Unders
#4: Sit-ups

“CrossFit Total”

Find 1RM of:

Back Squat
Shoulder Press
Deadlift

CavemanChefs will have free food samples as well as meals available for purchase starting at 9:00am. Be sure to check them out!

“Crain”
2 Rounds for Time of:
34 push-ups
50-yard sprint
34 deadlifts (40% of 1RM)
50-yard sprint
34 box jumps (24/20)
50-yard sprint
34 clean and jerks (40% of 1RM)
50-yard sprint
34 burpees
50-yard sprint
34 wall-ball shots (20/14)
50-yard sprint
34 pull-ups
50-yard sprint

Complete 6 Rounds for Time:
20 steps, single arm OH walking lunges (30/20)
20 sit-ups
15 supermans
400m run

15 min AMRAP:
12 DB snatch (6 per arm) (40/30)
33 double unders

For time:

75 Burpee Pull-ups

For time:

10-9-8-7-6-5-4-3-2-1
box jumps (24/20)
med ball slams (30/20)
hand-release push-ups

400 Meter Repeats:
#1: Have 4 mins to complete
#2: Have 3:50 to complete
#3: Have 3:40 to complete
#4: Have 3:30 to complete
Continue timing pattern until the athlete can no longer make the interval.

27-21-15-9 reps for time of:
Row (calories)
Thrusters

Men use 95 lb.
Women use 65 lb.

Shoulder Press

5-5-5

Then…

“Megan”

21-15-9
Burpees
Kb Swings (50/35)
Double Unders

With a running clock, every minute perform 1 lift and add 10 lb.
Start with an empty barbell and SNATCH for as long as possible.
Once you cannot snatch the weight, CLEAN for as long as possible.
Once you cannot clean the weight, DEADLIFT for as long as possible.

Annie, Are You Okay?

For time:

21-15-9
Row for Calories
Thrusters (65/45)
Med Ball Cleans (20/14)
SDHPs (65/45)
Wall Ball Shots (20/14)
Burpees

Complete 10 Rounds for Time:
1 Rope Climb
1 Wall Sprint
2 Forward Rolls
3 Broad Jumps
10 Hollow Rocks

In Groups of 2 or 3, complete the following for time:

Run 800m together

100 Russian twists (45/25)

100 Ground to overhead

100 Plyo jumps on wall

Run 800m together

Complete as many reps as possible in 8 minutes of:
3 handstand push-ups
3 cleans
6 handstand push-ups
3 cleans
9 handstand push-ups
3 cleans
12 handstand push-ups
6 cleans
15 handstand push-ups
6 cleans
18 handstand push-ups
6 cleans
21 handstand push-ups
9 cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.

Men clean 185 lb.
Women clean 125 lb.

At the top of every minute:

3 Strict Pull-ups

3 V-ups

Box jumps (24/20″) until the end of the minute

WOD is over when you complete 100 box jumps!

Deadlift

5-5-5

Then…

Complete the following in 15 minutes for max reps:

1 minute of Ring dips

2 minutes of Speed steps

3 minutes of Push-ups

4 minutes of Sit-ups

5 minutes of Squats

Complete 3 Rounds for max reps:

(1:1 Work to rest on each exercise)

Kb Swings (50/35)

Squats

Hand-release Burpees

For time and number of DUs:

Run 1 mile

Rest 6 minutes

Run 800m

Rest 4 minutes

Run 400m

Rest 2 minutes

As many Double Unders as possible in 3 minutes

Partner WOD with Med ball (20/14#)

3 Rounds for time:

20 Chest Passes

20 Slams to Partner

20 Lateral Passes

20 Sit-up passes

Run 400m together

AMRAP in 14 minutes:

7 Muscle ups

50 Wall ball Shots (20/14#)

100 Double Unders

Back Squat

5-5-5

Then…

EMOM for 15 minutes:

Minute 1 of 3: 4 Muscle ups

               Minute 2 of 3: 6 handstand Push-ups

               Minute 3 of 3: 8 Pistols (alternating)

(5 cycles of 3 minutes)

First…

5 x :30 seconds bar hang on the 1:00 for grip strength

Then…

5 Rounds for time:

:30 sec Max Avg Power Row

12 Push-ups for speed

20 Sit-ups for speed

Rest :30 seconds

25 minutes of quality work:

3 Deadlifts

3 Hang power cleans

3 Front Squats

3 Split jerks

3 Squat clean and jerks

AMRAP in 15 Minutes:

25 Double Unders

10 Knees to Elbows

12 Kb Swings (60/45)

Deck of Cards

Partner WOD

Come in and enjoy the fun!

Please note: All members who are competing in the Open need will be judged on Sunday between 2 and 4 PM unless previously arranged with a coach for Friday or Monday.

Every 3 minutes for as long as possible complete:

From 0:00-3:00

   2 rounds of:

   10 overhead squats (95 / 65 lb.)

   10 chest-to-bar pull-ups

From 3:00-6:00

   2 rounds of:

   12 overhead squats (95 / 65 lb.)

   12 chest-to-bar pull-ups

From 6:00-9:00

   2 rounds of:

   14 overhead squats (95 / 65 lb.)

   14 chest-to-bar pull-ups

Etc., following same pattern until you fail to complete both rounds