CrossFitWOD

Start With The 600

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Denise

Primarily Outdoors – Street Cleaning
Warm-up
300M Run
-Then-
5-7:00 Agility Ladder Drills

Accessory
Superset
-Single Leg Deadlifts
3×10 (ea)
-Single Leg Gute Bridge
3×20 (ea)

WOD
600m Run
21 Deadlifts 275|185
21 Bar facing Burpees

600m Run
15 Deadlifts
15 Bar facing Burpees

600m Run
9 Deadlifts
9 Bar facing Burpees

Level 3- 225|155
Level 2- 185|125
Level 1- 135|95

Extra Work
Every 2.5 Minutes for 10 Minutes
16 Box Step Overs 50’s|35’s
8 Bar Muscle Ups

Scale the Bar Muscle Ups to a doable # or perform C2B Pull Ups




Skill Sandwich

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Mike

Primarily Indoors
Warm-up
20/15 Cals Assault Bike or 30/22 Schwinn

Then

2 Rounds
:30 Work/:15 Rest and Switch
-Hands on/off Plate*
-Box Step Up/Over
-Plyo Push Up To Plate **
-Lateral Up/Over Box
-Seated SA Pizza Press***
-Box Jump Over

*ADV – Wall Facing Hands on and off plate
**Can Scale with Push-Up To Plate
**Switch to left side on round 2

Skill
Ring Dip
Handstand Push-up

WOD
In 6 Minutes Complete
30 Box Jump Overs
30 Handstand Push-ups
Then AMRAP
Calories on the Bike

Rest 2 Minutes

In 6 Minutes Complete
30 Box Jump Overs
30 Ring Dips
Then AMRAP
Calories on the Bike

Rest 2 Minutes

In 6 Minutes Complete
30 Box Jump Overs
30 Push-ups
Then AMRAP Calories on the Bike

Score= Total Calories on The Bike

Scoring – If using the Schwinn Bike or C2 divide by 1.5 when entering your score in SugarWOD

Level 3- 21 Handstand Push-ups, 21 Ring Dips
Level 2- 30 Seated strict press, 20 Ring Dips
Level 1- 20 seated strict press, 20 bench dips, 20 Push-ups, Step-up and over
ADV – 30 Strict Handstand Push-ups, 40 Ring Dips, 50 Push-ups, 27|24

Extra Work
45s HS Hold
45s Active Pull Up Hang
45s Wall Sit

15s Rest between each movement




3 Round Rower

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Carly

Primarily Indoors
Warm-up
500M Row
10 Strict Press
10 Scap Pull Ups
10 Med Ball Front Squat with Press Out in Bottom

250M Row
10 Push-Press
10 Hand Turn Overs On Pull-Up Bar
10 Wall Ball

Strength
E2MOM12
Push-press
3 Reps

WOD
3Rounds
500m Row
7 Shoulder to Overhead 155|105
20 Wall Balls 20|14
15 Chest to Bar Pull-ups

Level 3- 135|95
Level 2 – 115|75, Chin Over Bar
Level 1 – 95|65, 400m Row, 15 Wall Balls, 10 Chin over Bar

7pm version – Barry’s Last WOD
3 Rounds
500m Row
14 HSPU
10 Wall Balls 20|14
10 Burpees
7 Bar Muscle Ups

Extra Work
EMOM10
Odd – 3 SandBag Over the Shoulder + 50ft Hug Carry
Even – 25ft HS walk + 20 Shoulder taps*

*Bonus points if you are able to HSWalk into the wall for your shoulder taps




Sandbags & Sunny Days

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Matt

Primarily Outdoors
Warm Up
Coaches Choice

Strength
E2MOM 10
8 Barbell Bent-Over Row
*Tempo 3010

WOD
E3MOM15
15 Kettlebell Swings 1.5|1
50 Double Unders
200m Sandbag Run 4|3

Level 2 – 1|0.75, 25 Double Unders
Level 1 – 0.75|0.5, 100 Singles
ADV- 20 Reps 2|1.5




Saturday Split

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Catherine

Primarily Outdoors
Warm Up
Partner Up!
P1 – 12|10 Cal Bike
P2 – Muscle Clean
Switch
-Then-
:30 Synchro Burpees

P1 – 12|10 Cal Bike
P2 – Zombie Squat
Switch
-Then-
:30 Synchro Burpees

P1 – 12|10 Cal Bike
P2 – Inchworms With Hip Stretch
Switch
-Then-
:30 Synchro Burpees

Partner WOD
3 Rounds
4 Minutes – Bike
3 Minutes – Power Cleans 135|95
2 Minutes – Thrusters
1 Minute – Synchronized Burpees

2 Minutes Rest

For Total Reps

Level 2- 115|75
Level 1- 95|65

Extra Work
27-21-15-9
Bench Press* 135|95
GHD Sit Ups

*Ideally no more than 3 sets each time – scale weight accordingly




Benchmark WOD “Nancy”

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Primarily Outdoors
Warm-Up

Run 400m
20 PVC Pass Throughs
Run 300m
15 Snatch Grip Behind Neck PVC Press
Run 200m
10 PVC Overhead Squats

Benchmark WOD
“Nancy”
5 Rounds
400m Run
15 Overhead Squats 95|65

Level 2- 75|55
Level 1- 55|35

Cashout
30 Single Leg Jack Knives
30 Sit-ups
30 Hollow Rocks

Repeat with 20 Reps and then 10 reps of each

Extra Work
Warm Up With
2 rounds
:30 work/:15 Rest
-Bike
-Shoulder Activators on Rings
-Kip Swing On Rings
-Ring Pull-Ups

Then

2 Rounds
5 Transitions on Low Rings
1:00 Rest

Then

10:00 AMRAP
3/2 Ring Muscle Ups*
6 Sandbag Over Shoulder (140/90)
9/7 Calorie Bike

Rest 5:00

Then 3 Max Attempts on the rings. Rest as needed between attempts.

Scaling options
2/1 Reps in WOD or :40 of attempts
*Chest To Bar x 2
*For Max attempts give yourself 1:00 for AMRAP

ADV – 5/3 Muscle Ups




In The Thick Of It

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Marc P.

Primarily Indoors
Warm-up
12 Lateral Up/Overs
12 Suitcase Deadlift
12 DB High Pull

10 Burpee
10 Romanian Deadlift
10 DB Muscle Snatch

8 Box Jumps
8 BB Deadlift
8 Devil’s Press

Strength
E2MOM12
Deadlift
3 Reps

Start at 75% of your 1RM and climb in load

WOD
Ascending AMRAP 12
4 Single Arm Devil’s Press 50|35
4 Toes To Bar
4 Box Jumps 27|24

8 Single Arm Devil’s Press
8 Toes To Bar
8 Box Jumps

12 Single Arm Devil’s Press
12 Toes To Bar
12 Box Jumps
….

Level 2- 40|25
Level 1- 30|15
ADV – 70|50

Extra Work – Active Recovery
4 Rounds
800m Run
1 Mile Bike
400m Ski
1:00 Rest




Burning Through The Week

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Danny

Primarily Indoors
Warm-up
1 Mile Bike
-Then-
AMRAP 2 x 3
1 – .3 Mile Bike
AMRAP Prison Squat
2 – .3 Mile Bike
AMRAP BB High Pull*
3 – .3 Mile Bike
AMRAP Strict Press

*Rotate Through Positions

-Then-
2 Rounds
P1 – Is, Ys, Ts, Ws*
P2 – Squat Therapy

*Use Change Plates and 5 Reps in Each Position

Strength
E2MOM12
1 Power Clean
1 Hang Squat Clean
1 Split Jerk

WOD
20 Squat Cleans 115|75
1.5 Mile Bike
20 Thrusters

Level 2- 95|65
Level 1- 65|45, 20 Reps, Step-ups
ADV – 135|95

Extra Work
25’ Handstand Walk
800M Run
50’ Handstand Walk
600M Run
75’ Handstand Walk
400M Run
100’ Handstand Walk
200M Run

ADV – 50’/75’/100’/125’

Can scale HSW with 1-2:00 of Attempts each round

Or




Mirror Effect

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Brian

Primarily Indoors
Warm-up
2 Rounds
:40 Work| :10 Rest
1. SA Push Up with a press out
2. Slider plank knee tuck twist
3. Body Saw
4. Inverted V Up*
5. Slider arm circles

SA movements – switch sides in round 2
*Can scale to tuck ups

Pull Up Bar Warm Up
:30 Dead Hang
10 Scap Pull Ups
10 Kip Swings
5 Big Hip to Bar Swings*
5 Deep pull ups/ Chest to bars*

Skill
Bar Muscle-up

WOD
At 0:00
800m Run
30 Kettlebell Swings 2|1.5
30 Wall Balls 20|14
10 Bar Muscle-ups

At 12:00
600m Run
20 Kettlebell Swings
20 Wall Balls
8 Bar Muscle-ups

At 22:00
400m Run
10 Kettlebell Swings
10 Wall Balls
6 Bar Muscle-ups

Level 3- 5-4-3 Bar Muscle-ups
Level 2- 1.5|1, Chest to Bar Pull-ups
Level 1- 1|0.75, Pull-ups
ADV – 10 Bar Muup each round

Extra Work
Lynne with Strict Pull Ups
5 Sets
Max Bench Press @ bodyweight
Max Strict Pull Ups

-rest as needed between sets




Rowing Pains

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Carly

Primarily Indoors – WOD can be completed outdoors during cooler class times.

Warm-up
250m Row
20 Banded Glute Bridges with feet on the Erg
10 Push Ups*

250m Row
20 Banded Side Steps
10 Pike Ups on Rower

250m Row
20 Banded Monster Walks
10 Hamstring Curls – Feet on Seat

*band around the wrists, feet on the rower

Strength
Back Squat
E2MOM14
1. 5 Reps @ 70%
2. 4 Reps @ 75%
3. 3 Reps @ 80%
4. 2 Reps @ 85%
5. 1 Reps @ 90%
6. 1 Rep @ 95%
7. 1 Rep @100-102%

WOD
3 Rounds
750m Row
20 Burpees over Rower

Level 2 – 15 Burpees
Level 1 – 500m Row
15 Burpee Step-overs

Extra Work
5-4-3-2-1
Rope Climbs*

*5 Sandbag Over Shoulder after each set of climbs 140|90




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