WOD & Blog

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
9 Fundamentals x 5 reps each (45/30lbs)
III. Mobility

”Oxygen’s A Crutch”
Complete for time
15 x Deadlift (60-70%1RM)
15 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
12 x Deadlift (60-70%1RM)
12 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
9 x Deadlift (60-70%1RM)
9 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
6 x Deadlift (60-70%1RM)
6 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders
3 x Deadlift (60-70%1RM)
3 x Dumbbell Thrusters (50/35lbs)
30 x Double-unders

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Skill Development
Athlete’s choice

Warm-up Drills
I. Run 400m
II. 4 Rounds of
2:00 x Turkish Get-ups (alt.R/L)
1:00 x Pistols (R+L=1Rep)
III. Mobility

“Fight Gone Bad!”
3 rounds for total points of
Wallball (20/14lbs)
Sumo Deadlift High-Pull (75/55lbs)
Box Jump (20/16”)
Push Press (75/55lbs)
Row (Kcal)

Notes: In this workout you move from each of five stations after a minute. The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. After each minute of work elapses athletes must move to next station immediately. One point is given for each rep, except on the rower where each calorie is one point.

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Skill Development
2-3:00 of L-sit/V-sit on Paralettes or Rings

Warm-up Drills
I. Speed Rope 2:00
II. 2 Rounds of
5 x Overhead Squats (45/30lbs)
5 x Power Snatch (45/30lbs)
5 x Snatch (45/30lbs)
III. Mobility

“No True Glory”
For time
Run 400m
21 x Power Snatch (95/65lbs)
21 x Pull-ups
Run 400m
15 x Power Snatch (95/65lbs)
15 x Pull-ups
Run 400m
9 x Power Snatch (95/65lbs)
9 x Pull-ups

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Skill Development
Complete the following at your own pace
75ft x Farmer’s Walk
:30 x Prone Plank
30 x Windshield Wipers
50ft x Farmer’s Walk
:20 x Prone Plank
20 x Windshield Wipers
25ft x Farmer’s Walk
:10 x Prone Plank
10 x Windshield Wipers

Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

Impact/Focus: Front Squat 1-1-1-1-1RM
Warm-up with the percentage based sets/reps listed below (using your most recent 1-Rep maximum data to determine loads) before working up to a heavy single or new 1RM personal record.

5 x 40% (warm-up)
3 x 50% (warm-up)
3 x 60% (warm-up)

Front Squat x 1-1-1-1-1

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“Mah Duex”
Complete as many Rounds/Reps as possible in 12:00 of
10 x KB Swings
10 x Ring Dips
20 x Slamball or Hammer Strikes

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Warm-up Drills
I. Speed Rope x 2:00
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

“Glen”
For time
30 x Clean & Jerk (135/95lbs)
Run 1 mile
10 x Rope Climbs
Run 1 mile
100 x Burpees

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Warm-up Drills
I. Run 400m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Bear Crawl (Bent legs)
20ft Bear Crawl (Straight legs)
20ft Broad Jumps
III. Mobility

“Nasty Nancy”
4 rounds for time of
400m Sandbag Portage
20 x Overhead Squats (115/85lbs)

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Skill Development
Tabata x Double-unders
Rest 1:00
Tabata x Abmat Sit-ups (butterfly)

Warm-up Drills
I. Row 2 minutes
II. 3 Rounds of
7 x Medicine Ball Cleans (40/20lbs)
7 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Snatch Grip Deadlift 5-4-3-2-1
Warm-up with 2-3 sets before completing the workload below. Weights should increase with each set.

Snatch Grip Deadlift 5-4-3-2-1

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“The World Is Yours”
For time
C2B Pull-ups x 1-2-3-4-5-6-7-8-9-10
Ring Dips x 10-9-8-7-6-5-4-3-2-1

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Warm-up Drills
I. Run 400m
II. 5:00 AMRAP of
5 x Pull-ups
10 x Push-ups
15 x Wall Squats
III. Mobility

Impact/Focus: Press Deload
Work through the following sets of Press using the percentage based sets outlined below.
IMPORTANT: To determine loads per set each athlete will take their single repetition maximum and multiply it by .9 with percentages being derived from the resulting number.

5 x 30% (warm-up)
5 x 35% (warm-up)
3 x 35% (warm-up)
5 x 40%
5 x 50%
5 x 60%

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”Gorilla Glued”
4 Rounds for time of
100ft x Overhead Walking Lunges (45/25lbs)
10 x Burpee Pick-ups (45/25lbs)
4-3-2-1 x Muscle-ups

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Warm-up Drills
I. Row 750m
II. 6:00 AMRAP of
20ft Duck Walk
20ft Crab Walk
20ft Bear Crawl
20ft Leg Kicks
20ft Lateral Lunges
20ft Inchworms/Hollow Support
III. Mobility

Impact/Focus: Clean & Jerk/Clean Pulls
Complete 2-3 warm-up sets before completing one of the following workloads:

I. Clean & Jerk x 2-2-2-2
II. Clean (Squat) x 2-2-2-2
III. Clean Technique x 2-2-2-2

Notes: Weight should increase with each set with the exception of Option III which should be appropriately loaded for those who need to focus on technique.

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“The Seven”
7 rounds for time of
7 x Ring Push-ups
7 x Thrusters (135/95lbs)
7 x Knee to Elbows
7 x Sumo Deadlift High-pull (32/24kg)
7 x Burpees
7 x KB Swings (32/24kg)
7 x Pull ups

Notes: A suicide bomber killed seven CIA officers and one Jordanian officer at a remote base in southeastern Afghanistan on December 30, 2009 after posing as a potential informant reporting on Al Qaeda. Seven new stars will be etched onto the memorial wall at the CIA where every star represents grieving friends, family and colleagues dedicated to fight against the enemy, forever in their name.

Killed in the attack were CIA officers Jennifer Lynne Matthews, 45; Scott Michael Roberson, 39; Harold E. Brown Jr., 37; Darren LaBonte, 35; Elizabeth Hanson, 30; and security contractors Jeremy Jason Wise, 35, and Dane Clark Paresi, 46.
-via CrossFit.com

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Warm-up Drills
I. Run 400m
II. 2 rounds of
10 x Deadhang Pull-ups
10 x Push-ups
10 x Reverse Walking Lunge Reach (alt.Samson Stretch)
10 x PVC Pass-through
10 x PVC OHS or Wall Facing Squats
III. Mobility

Impact/Focus: Back Squat 3-3-3-3-3
Warm up with 3 sets of 5 reps each before working through the following:

Back Squat 3-3-3-3-3

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“Y is for YES!”
Complete as many rounds/reps as possible in 8:00 of
4 x Push/Split Jerk (155/115lbs)
8 x Handstand Push-ups
12 x GHD/Abmat Sit-ups
Rest 2:00
Then…
3 Rounds for time of
20 x Wallball (20/14lbs)
200m Run

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