WODS

Performance A. Every 2 minutes, for 16 minutes (8 sets): 2-Position Power Clean + 1 jerk after the last clean (mid thigh. Below knee)   B. In teams of two, with only one person working at a time, perform 30…

Performance Complete the following as a team of 3: Sled Drag relay run (Guys 95-140lbs on sled, Girls 45-95lbs on sled) *Forward drag down and backwards drag back *Each person goes 3 times + Row 1500m 90 Box Jumps (team…

Performance A. Warm-up 3 rouds at 80% effort: Run 200m 10 Push-ups 10 Ring Rows   B. Spend 10min warming up deadlift and figuring out load used below   C. EMOM, for 8 minutes: 5 Deadlifts + 5 Bar-Facing Burpees…

Performance A. Take 15 minutes to build to a heavy Split Jerk B. AMRAP in 5 minutes of: 5 Burpees 5 Pull-Ups *chest-to-bar pull-ups for advanced athletes + rest 5min + AMRAP in 5 minutes of: 6 Ring Dips 9…

Performance A1. Bulgarian Split Squat; 8-12/leg x 3 sets, rest 30sec A2. Strict Handstand Push-Ups x Max Reps, Rest 30sec -OR- Wall Climbs x 5 reps -OR- Nose-to-Wall Handstand Hold x 60 seconds A3. Roll to candle stick; 8 reps…

Performance A. Every 90 seconds, for 15 minutes (10 sets): Above Knee Hang Snatch x 1 *Loads per set (by %) – 55, 65, 70, 75, 80, 85, 85, 90, 90, 90-95   B. For time: 400m Run 40 Pull-Ups…

Performance A1. Back Squat @ 30X0; 10 reps x 5 sets, rest 30 A2. Single Arm Dumbbell Rows @ 2111; 10/arm x 5 sets, rest 30 A3. Heavy Kettlebell Swings; 10 reps x 5 sets, rest 30 A4. Seated Dumbbell…

Performance In honor of the 2015 CrossFit Games Teams of 4 (one person working at a time) with a (50min Cap) “Murph-ish” *Everyone runs both 800’s *Alternate rounds of Cindy until the team hits 20 rounds For time: 800m Run…

Performance A1. Front Squat; 3-5 reps x 4 sets, rest 10sec A2. Tall Box Jumps x 1.1.1.1.1 x 4 sets, Rest 2-3 minutes   B. For time: Row 1000 Meters immediately followed by, Three rounds of: 15 Thrusters (95/65 lbs)…

Performance A. Deadlift x 3 reps (with PERFECT posture and mechanics) * Set 1 – 50% of possible 3-RM x 5 reps * Set 2 – 75% of possible 3-RM x 3 reps * Set 3 – 85% of possible…

Performance A. Every 2 minutes, for 18 minutes (3 sets of each): Station 1 – Alternating Pistols x 16 reps (or pistol progressions x 6-8 reps each leg) Station 2 – Freestanding Handstand Hold x 45-60 seconds accumulated (or Handstand…

Performance In teams of two, with one person working at a time, complete: 40 Power Cleans (135/95 lbs) 800 Meter Run (400 Meters each) 50 Toes to Bar 800 Meter Run (400 Meters each) 40 Shoulder to Overhead (135/95 lbs) 800…

Performance A. Paused Back Squat; 1rep EMOM x 10min *use 75% or above on all sets (same load every set) B. 5 Rounds of 3min AMRAP, 1min rest between rounds. 3 Power Snatch, 135/95 6 Pushups 9 Air Squats *Only…

Performance In teams of 2-4, Complete For time: 400m Run (All Team members must run Together) 100 feet, In-unison lunges (Hands on head in single file line) 30 Pull-ups Each (any order and can go at same time if there…

Performance A. “Gymnastics Challenge” Complete as many reps as possible for each of the following: 2 Minutes of Double Unders Rest 60 seconds 2 Minutes of Alternating Pistols (You may use rings to hold onto) Rest 60 seconds 2 Minutes…

Performance A. Deadlift Waveloads; 6-4-2-6-4-2, rest 4min b/w sets *Loading example – 315 x 6, 345 x 4, 375 x 2, 320 x 6, 350 x 4, 380 x 2 *Use rest time to work on appropriate skill work on…

Performance A. Bench Press; rest 3 minutes between sets *Use this time effectively to work on glute activation exercises and mobility – your coaches can help give you some suggestions * Set 1 – 3 reps @ 60% * Set…

Performance A. Four sets of: Against a 4 minute running clock, complete: 25 KBS (32/24 kg) Run 400 Meters Double-Unders x Max Reps – Rest 4 minutes between sets   B1. Single-Arm Dumbbell Row; 8-10/side x 3 sets, rest 30…