WOD & Blog

Warm-up Drills
I. Row 3:00
II. 2 Rounds
5 x Deadlift (45/30lbs)
5 x Hang Power Clean (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

“Victoria”
5 Rounds for time of
10 x Thrusters (32/24kg)
14 x Box Jumps (24/20”)
12 x SDHP (32/24kg)
12 x Burpees
27 x American KB Swing (32/24kg)

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Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Medicine Ball Cleans (20/14lbs)
10 x Push-ups (CFGS)
III. Mobility

Impact/Focus: Hang Power Clean 3RM
Against a 15:00 running clock work up to a 3 repetition maximum Hang Power Clean.

Hang Power Clean 5-5-3-3-3RM

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“Harry Henderson”
5 rounds for time
7 x Hang Clean
5 x Front Squat
3 x Push Press

Notes: Use 70% of an established 3 rep maximum/rep record for a working weight across the movements above. Adjust loads and scale movements as necessary.

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Warm-up Drills
I. Row 2:00 (Power Curve Emphasis)
II. 3 Rounds of
5 x Chin-ups
10 x Push-ups (CFGS)
15 x Air Squats (wall)
III. Mobility

Impact/Focus: Death by Kcal
Every minute on the minute (starting with 5kcal for the first effort) complete the Rowing workload prescribed.
Leftover time from the minute window is earned rest time.
Work up through each minute until the number of kcal is no longer able to be completed within the time provided.

1st Minute x 5kcal
2nd Minute x 10kcal
3rd Minute x 15kcal
Continue for as many minutes as possible.

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“The Ex-Drive”
Complete as many Rounds/Reps as possible in 12:00 of
3 x Back Squat (125-150%BW)
6 x Clapping/Plyo Push-ups
9 x American KB Swings (32/24kg)

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Skill Development
5 Rounds of the following holds/movements
:10-:08-:06-:04-:02 x L-sits
20-16-12-8-4 x Abmat Sit-ups (butterfly)
10-8-6-4-2 x Snatch Grip Deadlift (65/45lbs)
10-8-6-4-2 x Windshield/Floorwipers (135/95lbs)

Warm-up Drills
I. Row 3 Minutes
II. 2 Rounds for Quality of:
5 x Deadlift (45lbs)
5 x Sumo Deadlift High-Pull (45lbs)
5 x Front Squat (45lbs)
5 x Push Press (45lbs)
III. Mobility

“The Nightmare Before Christmas”
Twelve Epic Rounds for time where Round 1 is movement number 1, Round 2 would be movement number 1 + movement number 2… Continue in this fashion until all 12 Rounds have been merrily completed:

1 x Clean and Jerk (135/95lbs)
2 x Muscle-ups
3 x Medicine Ball Cleans (20/14lbs)
4 x Wallball (20/14lbs)
5 x Push Press (135/95lbs)
6 x Pull-ups
7 x Box Jumps (24/20”)
8 x Pistols (alt.legs)
9 x Sumo Deadlift High Pulls (32/24kg)
10 x Burpees
11 x KB Swings (32/24kg)
12 x Handstand Push-ups

Post times to comments.

Warm-up Drills
I. Row 2:00
II. 2 Rounds
5 x KB Sumo Deadlift (24/16kg)
5 x KB Sumo Deadlift High-Pull (24/16kg)
10 x KB Goblet Squat (24/16kg)
5R+5L x 1-Arm KB Push Press (24/16kg)
III. Mobility

Impact/Focus: HSPU & Pistol EMOTM
Every minute on the minute for 10:00 execute the following workload
1 x Deficit Handstand Push-up
1 x Pistol (R+L=1 Rep)

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“Bounding”
In teams of 2 athletes complete as many Rounds/Reps as possible in 12:00 of
Row 200m
10 x Bench Press (BWx.75/.5)
10 x Wallball

Notes: Only one athlete works at a time.

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“Ratios”
In teams of 2 athletes complete the following for time with one athlete working while their partner rests. Each athlete is responsible for half the workload below.

10 x Rope Climbs
20 x Clean & Jerk (135lbs)
15 x Burpee Jumping Pull-ups
60 x American KB Swings (32/24kg)
60 x GHD Sit-ups
15 x Overhead Squats (135/95lbs)
20 x Slammies (40/20lbs)
10 x Muscle-ups

Notes: Inside the parenthesis is a challenging rep/workload split that each teammate must accomplish before switching out

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Warm-up Drills
I. Run 400m
II. 2 Rounds of
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
III. Mobility

Impact/Focus: Box Jumps
5 sets of 3-5 reps each working up to no more than 75% of your personal height record from last week.

Notes: Step down to a complete position reset for each repetition, the idea is not to rapid fire as CrossFitters traditionally do if testing work capacity as opposed to working with various heights/depths and jump confidence.

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“Goodbye Horses”
For time
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Front Squat (1-1.25xBW)
10-9-8-7-6-5-4-3-2-1 x Box Jumps (28/24”)
Run 400m
10 Rounds of
5-4-3-2-1-5-4-3-2-1 x Deadlift (1.5-2xBW)
10-9-8-7-6-5-4-3-2-1 x Toes-2-Bar/K2E
Run 400m

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Skill Development
Mobilize while recovering (emphasis on lower body mobility/MFR focusing on calf, soleus, achilles, ITB, Hip Flexors, and of course those screaming Hammies, Glutes, and Quads).

Warm-up Drills
I. Speed Rope x 2:00
II. 2 Rounds of
10 x Air Squats
10 x DB Snatch (5L/5R)
10 x Hollow Rocks
III. Mobility

Impact/Focus: Press 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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“A Harsh Tribunal II”
Complete as many rounds as possible in 4:00 of
6 x 1-arm DB Snatch (3R/3L)
7 x Ring/Static Dips
20 x Double-unders

Notes: Rest 1 minute between each 4 minute AMRAP. Repeat for a total of 3-5 cycles (2-3 Rounds

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Skill Development
21-15-9 of
Strict Toes-2-Bar/Knees-2-Elbows
Inchworms to Hollow Body Plank Hold

Warm-up Drills
I. Row 3:00
II. 30 x Turkish Get ups (alt. sides)
III. Mobility

“Tabata This!”
Tabata x Row
Rest 1 minute
Tabata x Squat
Rest 1 minute
Tabata x Pull-up
Rest 1 minute
Tabata x Push-up
Rest 1 minute
Tabata x Abmat Sit-up

Notes: The Tabata interval sequence is 8 Rounds of :20 seconds of maximal effort work followed by :10 seconds of rest. Score best/worst reps for each movement.

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Warm-up Drills
I. Row 2:00 minutes
II. 2 Rounds
20ft Duck walk
20ft Bear crawl
20ft Crab walk
20ft Forward rolls
20ft Lateral lunges
20ft Inch worms
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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“Pyramid Jackie”
For time
Row 500m
25x Thrusters (65/45lbs)
30x Pull-ups
25x Thrusters (65/45lbs)
Row 500m

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Skill Development
Accumulate :60 seconds for each of the following isometric holds
Ring Support
L-sit/ V-sit
Left Plank
Right Plank

Warm-up Drills
I. Run 400m
II. 2 Rounds for Quality of:
5 x Deadlift (45/30lbs)
5 x Sumo Deadlift High-Pull (45/30lbs)
5 x Front Squat (45/30lbs)
5 x Push Press (45/30lbs)
III. Mobility

Impact/Focus: Banded Deadlifts
Instruction and Practical Application for Banded Deadlifts

Set 1: Blue Band 3-5 Reps Under Control @ 135/95lbs
Set 2: Green Band 3-5 Reps Under Control @ 135/95lbs
Set 3: Black Band 3-5 Reps Under Control @ 135/95lbs

Notes: The details above are meant as starter guidelines for coaches/athletes.

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“Thinkferyourselfers”
In teams of three athletes complete as many Rounds/Reps as possible in 20:00 of
10 x Clean & Jerk (115/75lbs)
20 x Burpee-Wallball Shots (20/14lbs)
30 x Push-ups

Notes: Two athletes work through the AMRAP Rounds while the third completes a 400m Sandbag Run. After the runner returns athletes switch off and repeat. Scoring will be total # of Rounds/Reps completed within the 20:00 time limit.

Post scores to comments.