OH Squats. 3 Minutes...3 Minutes...3 Minutes

Warm Up:

Guess what? 3 Minute DU practice. PVC Dislocates. Band Shoulder stretch. Iron crosses & scorpion X10. Full body rotations.

Strength:

OH Squats 5-5-3-3-1

WOD:

Tabata Situps THEN,

Max Reps in:

3 Minutes of Push Press 95/65#

3 Minutes of Back Squat 135/95#

3 Minutes of KB Snatch 53/35#

Cash out:

Renegade Row X10 on each side.

All workouts will be scaled to your individual fitness level.

Max Reps Pullups, 15 min AMRAP

Warm Up:

3 Minute DU Practice, 2 minute band shoulder stretch. 10 Burpees. 10 air squats.

Buy in:

Max Reps (Unbroken) Strict Pullups X3

WOD:

15 minute AMRAP:

3 Deadlift 225/160#

5 Pistols (each leg)

7 Pushups

11 Wall Ball 20/14#

13 Weighted Abmat Situps 20/15#

Cash out:

30 second Plank holds X5

All workouts will be scaled to your individual fitness level.

FS & "Randy"

Warm Up:

3 Minute DU practice/Partner Row. 10 Walking lunges. 10 prison squats. Side-side & Forward-back leg swings. Burgener Warmup.

Strength:

Front Squat 3-3-3-3-3

WOD:

"Randy"

For time:

75 Hang Power Snatch 75/55#

Cash out:

Turkish 1/2 Get-ups X10 each side

All workouts will be scaled to your individual fitness level.

HSPU, SJ/GHD/SC

Warm Up:

3 Minute DU practice, Crossfit Warm-up X2, Burgener Warm-up

Buy in:

Max Reps (Unbroken) HSPU X3

WOD:

For time:

300m Run

15 Split Jerk 135/95#

20 GHD/Abmat

5 Squat Clean 135/95#

25 Double Unders

10 Split Jerk

20 GHD/Abmat

10 Squat Clean

25 Double Unders

5 Split Jerk

20 GHD/Abmat

15 Squat Clean

300m Run

Cash out:

Muscle Ups or Muscle Up Progression X5

All workouts will be scaled to your individual fitness level.

Deadlift, 21-15-9

Warm Up:

1000m Row (easy), 2 minute DU's, High knee skips, Fannywackers, Walking lunges, Samson Stretch, Cossack Stretch

Strength:

Deadlift 5-5-5

WOD:

21-15-9

Thrusters 95/65#

Box Jumps 24/20"

Ring Dips

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.

Bizarre Helen

Warm Up: 3 minute Double under practice, 10x arm, wrist, hip, ankle rotations, 10 iron cross, 10 scorpion, 10 plow to straddle, 10 air squats

Buy in:

Band Shoulder stretch for 2 minutes on each arm

WOD:

Bizarre Helen from Crossfit Games 2010

1200m run

63 KB Swings 53/35#

36 Pullups

800m Run

42 KB Swings

24 Pullups

400m Run

21 KB Swings

12 Pullups

Pullups are strict, strict with a band, kipping or kipping with a band

Cash out:

Stretch. Maybe bandage your hands...

All workouts will be scaled to your individual fitness level.

Happy Birthday Andrea!

Warm Up:
400m run/row, arm circles, rotations, hip/ankle rotations, prison squats, hand release push ups.
Buy in:
OH Barbell hold for time 44/28

WOD:

AMRAP 25 minutes:
7 Burpee
25 Knees to Elbows
7 Push up
25 KB 53/35
7 Pull ups
25 Floor Wipers 65/45

Cash out:

All workouts will be scaled to your individual fitness level.

Thrusters

Warm Up:
30 light wall ball. 10x extenders, hydrants, lying punts. Arm circles, wrist rotations, band shoulder stretch if needed.
Buy in:
warm up set of 5 Thrusters.

Strength:
Thrusters 5 Reps

Every 2 minutes do 5 thrusters.
Add weight every 2 minutes before your next set of thrusters.
You are finished when you cannot complete set of Thrusters in time limit or your form fails.


WOD:
AMRAP 8 minutes:
8 Box Jumps 24"/20"
8 SDHP 75#/55#

Cash out: 50 abs your choices.

All workouts will be scaled to your individual fitness level.

Friday! 5 rounds. Med ball throws

Warm Up:3 minutes double unders, PVC shoulder,10x bridge shoulder rocks, plow to straddle, bow & bend.

Buy in:
OH Barbell Walk 200m

WOD:
5 Rounds:
Medicine ball throw to curb. 20#/15# (overhead, under, side, however you need to get it there)
25 Slam balls
Ball throw back to gym
5 Burpees

Cash out: Ring Holds.

All workouts will be scaled to your individual fitness level.

Presses + Games WOD #6b

Warm Up:200m run then 200m/row, PVC Shoulder, arm circles, wrist rotations, bow & bend,
10 squat jumps, band shoulder stretch.

Buy in:warm up Press

Strength:
Shoulder Press 5-5-5
Push Press 3-3-3

WOD:
3 rounds- 15 minute cap
30 toes to bar
21 Ground to Overhead 95/65#



All workouts will be scaled to your individual fitness level.

Games Affilliate WOD #3

Warm Up: 3 min Double Unders, inch worms, frog hops, platypus walks, walking lunges.

Buy in:Practice DB cleans & pushups with hands leaving ground.

WOD:OUTSIDE!

2 Rounds:
In teams of 2,3 or 4:we will pull names out of a hat in larger groups.

300m run as a team- all must return before beginning:
then
15 Jump over 24" box- feet can land on box before landing on other side.
15 DB Sq. Cleans 45/25#
30 Double Unders
15 Push ups- hands leave ground each rep- must come up in a plank
15 GHD or Abmat
30 yard lunge

Each team member cannot move to next exercise until previous team member completes.
All team members must wait until last member completes lunges before starting 300m run in next round.

Cash out: Stretch

All workouts will be scaled to your individual fitness level.

Happy Birthday Bess!!

Warm Up:3 minutes Double Unders, Junk Yard Dog, Burgener Warm up, Band shoulder stretch.

Buy in:50 Burpees for time if you missed Monday. Yes, Seriously.
Warm up Snatch

WOD:
"Isabel"
Snatch 30 Reps for time 135#/95#

Cash out:29 GHD or abmat sit ups.

All workouts will be scaled to your individual fitness level.

CrossFit Games WOD #5

Warm Up: 2min double unders, 2 minute row(partner if needed for row), 10x hydrants, scorpions, ironcross. Prayer squat, Cossack stretch. 5 pushups, lift hands from ground.

Buy in:50 Burpees for time

WOD:
Backsquat 3rm
then
WOD 5 from CrossFit Games

7 rounds:
3 Cleans 205/135
4 HSPU
(this was originally RING HSPUs for men and a 12minute cap!)



All workouts will be scaled to your individual fitness level.

"Dirty Dozen"

Warm Up:
3 Minute DU practice. Crossfit Warmup X2.

WOD:

"Dirty Dozen"

For time:

25 Walking lunges

20 Pullups

50 Box Jumps 24/20"

20 Double Unders

25 Ring dips

20 Knees to Elbow-floor

30 KB Swings 70/53#

30 Situps

20 Hang squat cleans 35/25# each

25 Back extentions

30 Wall Ball 20/14

Cash out:

Stretch it out!

All workouts will be scaled to your individual fitness level.

FS, KB Jerks

Warm Up:

3 Minute DU practice. 100m high knee skips, 100 m fanny wackers. 10 OH Squats with empty bar. 10 KB Swings. 10 abmat.

Buy in:

Warm up Front Squat.

Warm up KB Jerk.

WOD:

3 Rounds for time:

800m Run

20 Front Squats 135/95#

12 Kettlebell Jerks 70/53#

Cash out:

46 Burpees

5 30 Second Plank Holds

All workouts will be scaled to your individual fitness level.

Clean High pulls, 15 minute AMRAP

Warm Up:

1 minute DU's. 300m Partner Ball slam throws. Burgener Warmup.

Strength:

Clean High Pulls 5x2. @ 80% of 1RM Clean. Same weight all 5 sets.

WOD:

AMRAP in 15 Minutes:

5 Pullups

5 Knees to Elbow

5 Hang Power Snatch 95/65#

Cash out:

10 Turkish 1/2 Getups each side

All workouts will be scaled to your individual fitness level.

Bench Press. KB Swings & 40m

Warm Up:

100m Run, 100m high knee skip, 100m backwards run. 40 m jog. PVC Shoulder dislocates. 5x Iron cross and scorpion.

Strength:

400m Farmers Walk: with HEAVY DB or KB in each hand

Then,

Bench Press 5-5-5

WOD:

10!

KB Swings 70/53#

40m Sprint

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.

DU, Situps, Squats

Warm Up: 250m Row/Box Jump with a partner. 15 Light wall ball. 10 back extentions. Side to side & Forward/back leg swings X7 each leg, each direction.

Buy in:

5 minute skill practice. Something that needs improvement...Play with it!

WOD:

5 Rounds for time:

40 Double Unders (at least 25 attempts then finish with tuck jumps)

30 Situps

20 Squats

Cash out:
Stretch. Renegade Row X10 each side.

All workouts will be scaled to your individual fitness level.

5 RM Deadlift

Warm Up: 400m Run, Arm, wrist, hip, ankle rotations, Crossfit WarmupX1, Warm up to 5RM Deadlift

Strength:

5 RM Deadlift

WOD:

For time:

800m Run

21 Pullups

9 Hang Power Cleans 155/110#

400m Run

15 Pullups

9 Hang Power Cleans

200m Run

9 Pullups

9 Hang Power Cleans

Cash out:

10 Around the worlds & Stretch

All workouts will be scaled to your individual fitness level.

Backsquats, OH Squats

Warm Up:

2 minute DU's, PVC dislocates, Samson Stretch x2, Iron cross & Scorpion x5 each side ,10 air squats, Warm up to 85 % BS weight

Strength:

Back squat 3x5 @ 85% (Same weight all sets)

WOD:

4 Rounds for time:

25 OH Squat 95/65#

25 Pushups

Cash out:

Stretch them hammies and quads!

All workouts will be scaled to your individual fitness level.

AMRAP 15- Thrusters

Warm Up: 300m Partner Run/Row, 10 knee to elbows-floor, Samson stretch, PVC Shoulders.

Buy in:
L-sit holds, Thruster mechanics

WOD:

AMRAP 15 mins:

15 Thrusters 95/65
400m Run

Cash out:
15 Around the Worlds.

All workouts will be scaled to your individual fitness level.

Split Jerks

Warm Up:
100m run, 100m run backwards, 50m run, 50m run backwards.
hip, ankle rotations, arm circles, arm rotations, wrist rotations.
Leg swings, 6 high box jumps

Buy in:
Split Jerk skills, & warm up

Strength:
Split Jerks
2-2-2-2-2-2

WOD:
5 Rounds:
5 Pull ups
10 Squats
15 Sit ups
100m Run

Cash out: 32 Burpees

All workouts will be scaled to your individual fitness level.

10-9-8-7-6-5-4-3-2-1

Warm Up:
30 light wall ball, 10x leg extenders, plow to straddle, prison squats. arm circles, over & back, bow & bend.

Buy in:
Deadlift warm up, shoot thru practice

WOD:
10-9-8-7-6-5-4-3-2-1

Deadlift 155#/115#
Ring Dips
GHD/Abmat
Goblet Squat 53#/35#
Burpees
Parallette Shoot Thrus

Cash out:
30 Burpees, straddle pvc stretch,

All workouts will be scaled to your individual fitness level.

Cleans

Warm Up:2x Skip, Fanny Wackers, High knees, Cossack stretch. Samson stretch, Burgener warmup- clean.

Buy in:
Clean practice- FR SQ, high hang, hang, floor. HSPUs
warm up to 5rm

Strength:
Cleans
5-5-3-5-5

WOD:
8 minutes on the minute:
2 Power Cleans
3 HSPU



All workouts will be scaled to your individual fitness level.

5 rounds OH Barbell Walks

Warm Up: 200m run, Junk yard dog warm up, PVC shoulder.

Buy in: Burgener warm up, KB mechanics, 10KB at wod weight.

WOD:

5 Rounds
40m OH Barbell Walk 135#/95# (carry Barbell OH around cone & back)
30 KB Swings 53#/35#
40M DB Farmers Walk 45#/30# (around cone & back)

Cash out:
max plank hold.

All workouts will be scaled to your individual fitness level.

Front Squats

Warm Up:

500m Row, 10 of each iron cross, scorpion, wrist circles, shoulder circles, hip circles, leg swings sideway and front to back, walking lunges

Buy in:

Front Squat Mechanics. Warm up to first 3 rep.

Strength:

Front Squat 3.3.3.3.3

WOD:

Trish GET WELL, OR "Death by Front Squats" 60% of 1RM

1 Front Squat 1st minute, 2 the 2nd minute, 3 the 3rd minute & so on until you can no longer complete # of FS correlating to the minute.

Cash out:

Tabata Abs cause Bess drank WAY too much beer in Alaska!

All workouts will be scaled to your individual fitness level.

Fight Gone Bad

WOD:
Fight Gone Bad
With a continuous running clock, perform max. reps for 1 minute at each of 5 stations:

Wall Ball 20#/14#
SDHP 75#/55#
Box Jump 20"/20"
Push Press 75#/55#
Row (for max calories)

Rest one minute and repeat for a total of 3 rounds. You will have a partner counting and recording your reps for you.


All workouts will be scaled to your individual fitness level.

No WOD today! Happy 4th!

Have a FUN and safe Holiday!
Fight Gone Bad tomorrow at 9:00am!

All workouts will be scaled to your individual fitness level.

Max thrusters

Warm Up:

Dynamic Warm-up

Buy in:

18 Burpees

Thruster Mechanics

WOD:

(From CrossFit Unbroken)

3 rounds:

Max Thrusters 95/65

Cash out:

All workouts will be scaled to your individual fitness level.

Warm Up:

500m Row, Wrist Circles, Arm Circles, Over & Back, Upright Torso Rotation, Bow & Bend, One-legged RDL + Leg Swing, Side to Side Leg Swing, Burgener Warm-up

Buy in:

16 Burpees

Muscle up progression

WOD:

AMRAP 25 Min:

5 Muscle ups

10 Overhead weighted lunges each leg 45/25

10 Sledge hammers each arm

10 Squats

10 Sit-ups

5 HSPU

All workouts will be scaled to your individual fitness level.

Warm Up:

500m Row, Wrist Circles, Arm Circles, Over & Back, Upright Torso Rotation, Bow & Bend, One-legged RDL + Leg Swing, Side to Side Leg Swing

Buy in:

14 Burpees

Burgener Warm-Up

Push Jerk Mechanics

Press Warm-up

WOD:

Shoulder Press 3-3-3-3-3

21-15-9

Push Jerk 135/95

Stick Jumps 24"/20"

Cash out:

Tabata Abs

All workouts will be scaled to your individual fitness level.