CROSSFIT WOD

Fitness

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Strength

Pause OHS 3-3-3-3-3
*5 second pause*

Conditioning

4 rounds for time:
21 OHS, 75/55lbs.
12 Strict Ring Dips

Fitness

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Strength

A1) Weighted Pistol 4x6-8/leg

A2) L-Sit 4xmax hold

Conditioning

For time:

25 Toes to Rings

50ft. Handstand Walk

*Rest 2 mins X 5*

Fitness

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Strength

Push Jerk 5-5-5-5-5

Conditioning

For time:

30/20 Cal. AB

30 Burpees

30 Push Presses, 95/65lbs

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"Manion"

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7 rounds for time:

400m Run

29 Back Squats, 135/95lbs

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Squad WOD

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20 Rounds For Time:
12/8 Cal AB
12 Single Arm DB Thrusters, 50/35

*alt rounds with partner*
**DB Thrusters - 6R/6L*

Open WOD 20.5 Rx

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For time, partitioned any way:
40 muscle-ups
80-cal. row
120 wall-ball shots, 20/14lbs

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Open WOD 20.4 Scaled

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For time, partitioned any way:
40 chin-over-bar pull-ups
80-cal. row
120 wall-ball shots, 14/10lbs

Fitness

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Every 3 mins for 15 mins:

Ski Erg 250/200m

5 Devil Presses, 50/35lbs.

then...

Every 3 mins for 15 mins:

Run 200m

5 Strict HSPU

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Sport

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A: Every 3 mins for 15 mins:

Ski Erg 250/200m

5 Devil Presses, 50/35lbs.

then...

Every 3 mins for 15 mins:

Run 200m

5 Strict HSPU

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B. AMRAP 5 mins:

Strict Muscle-ups

Fitness

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Strength

Back Squat 2RM

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Conditioning

For time:

1 Rope Climb

6 Front Squats, 165/115lbs.

1 Rope Climb

*Rest 3 mins X 4*

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Sport

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A. Back Squat 2RM

B. For time:
1 Legless Rope Climb
6 Squat Cleans, 165/115lbs.
1 Legless Rope Climb
*Rest 3 mins X 4*

C1. Bench Press, 5-5-5-5
C2. Plyo Push-up, 4x8-10

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Fitness

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Strength

Strict Press 2-2-2-2-2

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Conditioning

2 rounds for time:

15 Push Jerks, 115/75lbs.

18 DB Snatches, 50/35lbs.

21 Box Jumps, 24/20"

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Sport

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A. Push Jerk 1RM

B. 2 rounds for time:

15 Push Jerks, 115/75lbs.

18 DB Snatches, 50/35lbs.

21 Box Jumps, 24/20"

C. Row 500m

*Rest 1 min X 6*

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Fitness

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For time:

30 Wallball Shots, 20/14lbs.

25 Pull-ups

50 Cal. Row

25 C2B Pull-ups

30 Wallball Shots, 20/14lbs

25 Bar Muscle-ups

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Sport

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A. For time:

30 Wallball Shots, 20/14lbs.

25 Pull-ups

50 Cal. Row

25 C2B Pull-ups

30 Wallball Shots, 20/14lbs

25 Bar Muscle-ups

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B. EMOM 10 mins:

30 DU

3 tng Power Snatches@155/105lbs.

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Squad WOD

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AMRAP 10 Mins:

30/25 Cal AB

30 KBS, 50/35

- rest 5 mins -

AMRAP 10 Mins:

30 Push-ups

30 Pull-ups

*partition reps as needed*

**score is total reps (AMRAP 1 + AMRAP 2)**

Open WOD 20.4 Rx

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For Time:

30 Box Jumps, 24/20"

15 Clean & Jerks, 95/65lbs

30 Box Jumps, 24/20"

15 Clean & Jerks, 135/85lbs

30 Box Jumps, 24/20"

10 Clean & Jerks, 185/115lbs

30 Single Leg Squats

10 Clean & Jerks, 225/145lbs

30 Single Leg Squats

5 Clean & Jerks, 275/175lbs

30 Single Leg Squats

5 Clean & Jerks, 315/205lbs

Fitness

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For total distance, reps, cals and seconds:

60 sec- Walking Lunges

Rest 30 sec

60 sec AB

Rest 30 sec

60 sec Ball Slams

Rest 30 sec

60 sec- L-Sit

Rest 30 sec

X 5

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Sport

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For total distance, reps, cals and seconds:

60 sec- Walking Lunges

Rest 30 sec

60 sec AB

Rest 30 sec

60 sec Ball Slams

Rest 30 sec

60 sec- L-Sit

Rest 30 sec

X 5

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Fitness

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A. Weighted Pullup 5-5-5-5-5

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B. For time:

50 Cal. Row

50 Ring Dips

50 OHS, 95/65lbs.

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Sport

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A. Snatch + Hang Snatch,

build to a heavy single

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B. For time: 50 Cal. Row

50 Ring Dips

50 OHS, 95/65lbs.

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C. In 60 seconds:

12 Thrusters, 95/65lbs.

max bar-facing burpees

with remainder of time

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Rest 60 sec X 4

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Fitness

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A. Front Squat 5RM

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Every 5 mins for 20 mins:

22 Box Jumps overs, 24/20"

22 Wallball Shots, 20/14lbs.

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Sport

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A. Front Squat + 2 Jerks, build to a heavy single

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B. Every 5 mins for 20 mins:

22 Box Jumps overs, 24/20"

22 Wallball Shots, 20/14lbs.

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C. 3 sets:

100ft DB OH Walking Lunges, 50/35lbs.

*switch arms every 50ft.

Max set UB C2B Pullups

Rest 1 mins

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