WOD & Blog

Warm-up Drills
I. 2:00 x Speed Rope
II. 7:00 AMRAP of
KB Turkish Get-ups (alt.arms)
III. Mobility

“Motor Control”
Complete as many Rounds/Reps as possible in 15:00 of
Row 350m
15 x Thrusters (95/65lbs)
15 x Slamballs (40/20lbs)
Reps x Toes-2-Bar/K2E’s

Notes: Starting with 3 repetitions on the first round, add an additional 3 x T2B/ K2E’s for every round thereafter. Continue until time expires.

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Skill Development
For Quality
30-20-10 reps/seconds of
L-sit hold
GHD/Abmat Sit-ups
Back Extensions

Warm-up Drills
I. Row 3:00
II. 2 rounds of
5 x Deadhang Pull-ups
5 x Pushups (CFGS)
5 x Medicine Ball Cleans (40/20lbs)
10 x Forward Leg Swings
10 x Lateral Leg Swings
III. Mobility

Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following
2 x Handstand Push-ups
4 x Pistol (2L/2R)

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“Don’t Be Scared, It’s Only Snow”
5-4-3-2-1 reps for time of
Muscle ups
Squat Cleans (185/125lbs)

Notes: Scale loads and movements as needed.

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Warm-up Drills
I. Row 1000m
II. 5:00 Double-under Ascension Ladder x 5’s
III. Mobility

Impact/Focus: Weighted Ring/Static Dips
Work through the following sets/reps working up to heavy, challenging efforts.

Weighted Static Dips x 8-8-5-3-1

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“Echoes of Water”
Complete as many reps as possible for each movement in the time allotted.
1:00 x Max Reps Pull-ups
2:00 x Max Reps Wallball (20/14lbs)
3:00 x Max Reps GHD Sit-ups
4:00 x Max Reps “American” KB Swings (32/24kg)
5:00 x Max Reps Slamball Ground-2-Overhead (40/20lbs)

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Warm-up Drills
I. Row 2:00
II. 2 rounds of
5 x Deadhang Pull-ups
10 x Push-ups (CFGS)
15 x Air Squats
III. Mobility

Impact/Focus: Back Squat 5-3-1+
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40%
5 x 50%
5 x 60%
5 x 75%
3 x 85%
1+ x 95%

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“DT”
Complete 5 rounds for time of
12 x Deadlift (155/115lbs)
9 x Hang Power Clean (155/115lbs)
6 x Push Jerk (155/115lbs)

Notes: In honor of USAF SSgt Timothy P. Davis, 28, who was killed on Feburary, 20 2009 supporting operations in OEF when his vehicle was struck by an IED. Timothy is survived by his wife Megan and one-year old son T.J.
-via CrossFit.com

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Warm-up Drills
I. Run 400m
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

“The German’s Requested Evolution”
For time
100 x Wall-ball (20/14lbs)
90 x Push-ups
80 x Double-unders
70 x Pull-ups
60 x Walking Lunges
50 x Box Jump (24/20″)
40 x Knees-to-Elbows
30 x Handstand Pushups
20 x Burpee Box Jump (24/20″)
10 x Wall-walks

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Warm-up Drills
I. Speed Rope 2:00
II. 3 Rounds of
5 x Pull-ups (Deadhang)
5 x KB Sumo Deadlift High-pull (24/16kg)
10 x Push-ups (CFGS)
III. Mobility

“Viking Moore”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Row 500m
Max Reps x Handstand Push-ups

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“Little Orphan Annie”
Complete 21-18-15-12-9-6-3 reps for time of
GHD Sit-ups
Double-unders

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Warm-up Drills
I. Run 800m
II. 3 Rounds of
5 x Rack Jerk (45/30lb)
5 x Overhead Squats (45/30lbs)
7 x Thrusters (45/30lb)
10 x Hollow Rocks (2ct)
III. Mobility

Impact/Focus: Overhead Squat 3-3-2-2-2
Warm-up as necessary before working through the following sets/reps

Overhead Squat 3-3-2-2-2

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“Colin Richard Morse”
Complete as many Rounds/Reps as possible in 15:00 of the following rotating rep scheme
Round 1
8 x Burpees
14 x Thrusters (75/55lbs)
21 x KB Swings (32/24kg)
Round 2
8 x KB Swings (32/24kg)
14 x Burpees
21 x Thrusters (75/55lbs)
Round 3
8 x Thrusters (75/55lbs)
14 x KB Swings (32/24kg)
21 x Burpees
Round 4 … Continues with the movement rotation for sets and reps.

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Warm-up Drills
I. Row 2:00
II. 2 Rounds of
5 x Burpee Jumping Pull-ups
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
III. Mobility

Impact/Focus: Back Squat or Front Squat
Work through the following percentage based sets outlined below, using 1RM x .9 to establish a submaximal starting weight.
Percentages for sets and reps are derived from this number.
The final set is a “+” set which means each athlete will attempt to execute as many additional repetitions as possible beyond the initial rep load prescribed.

5 x 40% (warm-up)
5 x 50% (warm-up)
5 x 60% (warm-up)
3 x 70%
3 x 80%
3+ x 90%

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“Cryo-Precipitate”
For time
30 x Handstand Push-ups
50 x Wallball (20/14lbs)
30 x Deadlift (225/135lbs)
30 x Toes-2-Rings/TTB/K2E’s (strict)
30 x True Push-ups/Push-ups
30 x 1-Arm KB Snatch (32/24kg)
30 x DB Push Press
50 x Weighted GHD/Abmat Sit-ups (25/10lbs)

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 Reps Each (45lbs)
III. Mobility

Impact/Focus: Weighted Pull/Chin-ups
Against a 15:00 running clock work through the following sets/reps of heavy Weighted Deadhang Pull-ups/Chin-ups.

Weighted Deadhang Pull-Ups/Chin-ups 3-3-3-3-3

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“Our Monkeys Need Tiff Too”
10-9-8-7-6-5-4-3-2-1 reps for time of
Power Clean (165/115lbs)
Ring Dips
Toes-2-Bar/K2E’s

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Warm-up Drills
I. Speed Rope x 2:00
II. 3 Rounds of
7 x Deadhang Pull-ups
7 x Push-ups (CFGS)
7 x Air Squats
III. Mobility

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest.
Score the least number of reps performed for all movements except the Rower, which is scored by calories.

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