WOD & Blog

Warm-up Drills
I. 600m Row
II. 7:00 AMRAP
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
III. Mobility

Impact/Focus: OHS, Power Snatch, Thruster Option
Choose from the following options and complete against a 20:00 Running Clock:
I. Overhead Squat: Find a 5RM
II. Power Snatch: 8 sets of 2 reps @75%
III. Thruster: 1RM

Post sets/reps/loads to comments.

“Sublimate”
Complete 25-20-15-20-5 reps for time of
KB Swings (32/24kg)
Ring Dips
Wallball (20/14lbs)

Post scores to comments.

Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Front Squat (45/30lbs)
10 x American KB Swing (24/16kg)
III. Mobility

“CrossFit Games Open WOD 13.2”
Complete as many Rounds/Reps as possible in 10:00 of
5 x Shoulder-To-Overhead (115/75lbs)
10 x Deadlift
15 x Box Jumps (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
III. Mobility

Impact/Focus: Rope Climb & Bench Press Test
3 Rounds of the following movements for time + reps
3 x Rope Climbs
Max Reps x Bench Press (BW/.75BW)

Post scores to comments.

“Malingering II”
Complete the following for time
Run 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20”)
Run 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20”)
Run 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5-5-5 x Deadhang Pull-ups
10-8-6 x Hindu Push-ups (CFGS)
15-12-9 x Air Squats (Wall)
III. Mobility

Impact/Focus: Deadlift
Work through the following sets/reps after warming up with individual discretion. Use no more than the sets listed for each working effort. Use the most challenging loads possible for proper execution.

Deadlift 5-4-3-2-1

Post loads to comments.

“Dionysus”
Complete as many reps as possible in 3:00 of
C2B Pull-ups
Then…
Tabata Jump Squats (65/95lbs)
Tabata Push Press (65/95lbs)

Notes: Tabata intervals are 8 Rounds of (:20 on x :10 rest). Score best and worst for each movement.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

“Fury’s Rain”
Complete 21-15-9 reps for time of
Handstand Push-ups
Power Cleans (165/115lbs)
GHD Sit-ups
Front Squat (165/115lbs)
Chest-2-Bar Pull-ups

Note: Attempt to use one bar/load for Power Cleans and Front Squats.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

“Fury’s Rain”
Complete 21-15-9 reps for time of
Handstand Push-ups
Power Cleans (165/115lbs)
GHD Sit-ups
Front Squat (165/115lbs)
Chest-2-Bar Pull-ups

Note: Attempt to use one bar/load for Power Cleans and Front Squats.

Post scores to comments.

Warm-Up Drills
I. Speed Rope x 2:00
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Power Clean EMOTM
Every minute on the minute for 10:00 execute a 1 x Power Clean, increase weights each set if able.

Post sets/reps/loads to comments.

“Snow Angels”
Complete 5 rounds for time of
Front Squat (205/155lbs) x 10-8-6-4-2
Knees-2-Elbows x 21-18-15-12-9
Double-unders x 30-30-30-30-30

Post scores to comments.

Warm Up Drills
I. Speed Rope
6 Rounds of (:30s Work/:20s Rest)
II. 3 Rounds of
7 x Push-ups (CFGS)
9 x American KB Swings (24/16kg)
12 x Air Squats
III. Mobility

Impact/Focus: Snatch Practice
With a 10:00 running clock work through as many sets/reps as possible of the training complex below:

1 x Snatch pull
1 x Hang Snatch
1 x Power Snatch
1 x Squat Snatch

Post sets/reps/loads to comments.

“CrossFit Games Open WOD 13.1”
Against a 17:00 running clock complete as many reps as possible of the following:
40x Burpee Jump Touches (target 6″ above max reach)
30x Snatch (75/45lbs)
30x Burpee Jump Touches
30x Snatch (135/75lbs)
20x Burpee Jump Touches
30x Snatch (165/100lbs)
10 x Burpee Jump Touches
30+ x Snatch (205/120lbs)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 2 Rounds of
7 x Press (45/30lbs)
7 x Power Clean (45/30lbs)
7 x Front Squat (45/30lbs)
7 x Pull-ups (Deadhang)
III. Mobility

“Charlotte”
Celebrate Charlotte Chang’s birth by assaulting the three challenges below.

For time move 5,000/3,500lbs as fast as possible using the following movements for single repetition sets:
1 x Squat
1 x Bench Press
1 x Power Clean
Rest 2:00
Then…
For time
21-15-9 reps of
Knees-2-Elbows
American KB Swings (32/24)
Rest 1:00
Then…
For time
Complete 21-15-9 reps of:
GHD Sit-ups
Squat Jumps (75/55lbs)

Post scores to comments.

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

“Aggamemnon Sez”
Complete as many Rounds/Reps as possible in 20:00 of
1 x Rope Climb
Run 400/200m (alt.)
Max Reps x Thrusters (95/65lbs)

Post scores to comments.

Skill Development
3 Rounds for total reps of
Max Reps in 1:00 x Hollow Rocks
Max Reps in 1:00 x Push-ups