WOD Blog

010316

Discussion

Goal Setting

Strength

Back Squat (Speed)

10 @ (65/95#)

10 @ (85/135#)

10 @ (105/185#)

10 @ (125/225#)

MetCon

3 Rounds For Time of:

15 Burpees

30 Wall Balls (W: 14/9 M: 20/10)

*13 Minute Time Cap*

122916

Strength

i) Deadlift 5×2 @ 90%, 4×1 @ 95%

ii) Bent Over Rows 4×8 (95/135#)

iii) DB SL Deadlift 4×8 (WW)

MetCon

6 Rounds For Time of:

9 Hang Power Cleans (95/135#)

6 Front Squats (95/135#)

3 S2OH (95/135#)

*Every Dropped Bar = 3 BF Burpess AFTER The Workout*

122816

Strength

i) EMOTM 10 Minutes of:

Push Jerk (3) + Split Jerk (1) @ WW

ii) Split Jerk 4×3 @ 70%, 3×2 @ 80%, 2×1 @90%

MetCon

12 Minute AMRAP of:

50 DU

15 T2B

Accessory (Core)

Coaches Choice

122216

Strength

i) EMOTM 10 Minutes of:

Strict Press (2) + Push Press (2) + Push Jerk (2)

ii) 40 Ring Dips For Time

MetCon

For Time:

500m Row

12 OH Squat

12 Hang Power Cleans

300m Row

12 OH Squat

12 Hang Power Cleans

100m Row

12 OH Squat

12 Hang Power Cleans

(W: 95# M: 135#)

122116

Strength

Sumo Deadlift 3×5, 5×3, 5×1

Gymnastics

i) 10 Minute Skill/Technique C2B Pullups/T2B

-Kipping/Butterfly

ii) EMOTM 12 Minutes of:

Odd: 6 C2B Pullups

Even: 6 T2B

122016

Lift

i) EMOTM 10 Minutes of:

Snatch Pull + Power Snatch + Hang Power Snatch + OH Squat

ii) Power Snatch 3×2 @ 75%, 4×1 @ 80%

MetCon

CrossFit Games Open 16.4

13 Minute AMRAP of:

55 Deadlifts (155/225#)

55 Wall Balls (W: 14/9 M: 20#/10′)

55 Calorie Row

55 HSPU

121916

Strength

i) Back Squat

Max Reps @ 85%

Max Reps @ 90 %

Max Reps @ 95%

ii) Max Height Vertical Jump

MetCon

3 Rounds For Time of:

21 KB Swings (1/1.5 Pood)

15 Pullups

9 Bar Facing Burpees

121616

Strength

i) Bench Press 5×10 (95/135#)

ii) DB Pec Fly 3×12

iii) Front Raise 3×12

iv) Skull Crushers 3×12

MetCon

“Grace”

30 Clean & Jerks (95/135#)

121516

Strength

i) Deadlift 3×5, 5×3 (Heavy Triples)

ii) Banded Hamstring Curls 3×10 

iii) Stagger Stance Good Mornings 3×8/Leg 

MetCon

For Time:

50 Back Squats (95/135#)

50 DUs

25 Med Ball Cleans (14/20#)

25 Burpees

15/Leg Pistol Squats

15 Tuck Jumps

121416

Strength

i) Strict Press 4×5, 4×3, 4×1 (Ascending)

ii) Seated SA KB Press 3×10/Arm (1/1.5 Pood)

Gymnastics

i) Bar/Ring MU Drills & Progressions (10-15 Minutes)

ii) EMOTM 12 Minutes of:

Odd: 1-3 Ring Muscle Ups

Even: 1-3 Bar Muscle Ups

Accessory (Core)

Coaches Choice

121316

Lift

i) EMOTM 10 Minutes of:

Power Clean + Hang Clean + Front Squat + Split Jerk

ii) Clean 3×2 @ 75%, 5×1 @ 80%

MetCon

For Time:

Buy In: 800m Row

21-15-9 of:

Deadlift (155/225#)

Box Hops (20/24″)

T2B

121216

Strength

Back Squat 3 @ 75%, 3 @ 80%, 3 @ 85%

Max Broad Jump

MetCon

7 Minute AMRAP of:

12 Thrusters (75/115#)

30 DUs

-3 Minute Rest-

7 Minute AMRAP of:

8 HSPU

8 Pullups

120916

Strength

Front Squat 3×5 @ 70%, 3×3 @ 75%

SL Step Ups 3×8/Leg

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

120816

Strength

EMOTM 8 Minutes of:

4 Thrusters (105/155#)

Lift

EMOTM 12 Minutes of:

Power Clean + Push Jerk (3)

MetCon

12 Minute AMRAP of:

3 Strict Pullups

7 T2B

9 OHS (65/95#)

120716

Strength

Deadlift 10-8-6-4-2 (Ascending)

Stiff Legged Deadlift 3×8

Partner Hamstring Curls 3×8

Gymnastics

i) Handstand Practice/Drills – 10 Minutes

ii) EMOTM 10 Minutes of:

3-6 HSPU

Accessory (Core)

3 Sets of:

12 GHDSU

12 V-Ups

12 Hollow Rocks

120616

Lift

i) EMOTM 10 Minutes of:

High Hang Snatch + Snatch + OH Squat + Snatch Drop (Light/Technique)

ii) Snatch 3×2 @ 75%, 4×1 @ 80%

MetCon

For Time:

50 Calorie Row

40 Wall Balls (W: 14/9 M: 20#/10′)

30 S2OH (75/115#)

20 KB Swings (1.5/2 Pood)

10 Calories Assault Bike

120516

Strength

i) Back Squat 5 @ 70%, 5 @ 75%, 5 @ 80%

ii) Max Height Box Hop

MetCon

5 Rounds For Time of:

8 CTB Pullups

8 Snatches (75/115#)

8 Bar Facing Burpees

120216

Strength

i) Back Squat 5×5 @ 70%

ii) Bulgarian Split Squat 3×6/Leg (WW)

MetCon

EMOTM 16 Minutes of:

Minute 1: 10 Pistol Squats

Minute 2: 2 Rope Climbs

Minute 3: 2 Muscle Ups

Minute 4: 25′ HSW

-Repeat 4 Times-

120116

Strength

Strict Press 3×5, 3×3, 3×1 (Increasing)

Push Press 4×10 (WW)

Bench Dips 4×10

MetCon

21-15-9 For Time of:

Rowing (Calories)

Assault Bike (Calories)

KB Swings (1/1.5 Pood)

113016

Accessory

3 Sets of:

5 x [Good Morning + 3s Hold] (55/75#)

10 Weighted Bridge (65/95#)

15 Bent Over Row (75/115#)

Strength

Single Leg RDL 5×4/Leg (Ascending)

MetCon

9 Minute AMRAP of:

3 Snatch (65/95#)

6 Pullups

9 Push Press (65/95#)

112916

Strength

i) Front Rack Walking Lunge 4×10 (Ascending)

ii) EMOTM 10 Minutes of:

10 Bench Press (75/115#)

MetCon

14 Minute AMRAP of:

7 T2B

7 Power Cleans (105/155#)

7 Bar Facing Burpees

112816

Strength

Front Squat 3×20 (Ascending)

MetCon

4 Sets of:

5×40′ Shuttle Sprint

5 Burpees

10 Pushups

15 Air Squats

5×40′ Shuttle Sprint

5 Burpees

10 Pushups

15 Air Squats

-3 Minute Rest-

*Score = Slowest Time*

Accessory (Core)

Hollow Rock/Hollow Hold Tabata

3x30s Weighted Plank (W: 2×25# M: 2×45#)

112516

MetCon

Barbell Conditioning

‘Grace Tempo’

7 Sets of:

3os AMRAP of:

Clean & Jerk (95/135#)

3 Minute Rest

‘Isabel Tempo’

7 Sets of:

30s AMRAP of:

Snatch (95/135#)

3 Minute Rest

112416

Strength

i) Deficit Reverse Barbell Lunge 4×12

ii) Alternate Dumbell Lunges 6×10

Lift

i) TnG Clean 6×3 (Ascending)

ii) EMOTM 8 Minutes of:

Push Press (2) + Jerk (2)

iii) Clean & Jerk 6×1 (Ascending)

112316

Strength

Back Squat 3×3 @ 80%

MetCon

4 Rounds For Time:

10 KB Cleans

10/Side SA KB Snatches

10 KB Turkish Get-Ups

(W: 1 Pood M: 1.5 Pood)

Accessory

3 Sets For QUALITY of:

80′ Banded Side Shuffle

20/Side Leg Kicks

112216

Skill

False Grip

Muscle Up Drills (Banded/Jumping)

Lift

Snatch High Pulls 2×6

Muscle Snatch 2×4

EMOTM 8 Minutes of:

Snatch + High Hang Snatch + OH Squat (3s Hold)

Strength

Seated SG Press 6×5

DB Shoulder Press 3×8

112116

Strength

[10s Pause Front Squat + 5 Front Squats] x7 (Ascending)

MetCon

For Time:

30 Cal Assault Bike

30 S2OH (65/95#)

3 Rope Climbs

30 Calorie Row

30 S2OH (65/95#)

3 Rope Climbs

Accessory (Core)

3 Sets of:

25 Banded Good Mornings

40′ Zombie Walk (20’/Arm)

111816

MetCon

Barbell Conditioning

i) TnG [Power Clean + Push Jerk] 10-8-6-4-2 (Ascending)

ii) 4 Rounds For Time of:

5 Deadlifts

5 Hang Squat Clean

5 Thrusters

(W: 95# M: 135#)

111716

Gymnastics

3 Rounds For Quality of:

5 Bridge Ups (Click to view)

10 Ring Pushups

15 V-Outs (Click to view)

MAX Hanging L-Sit

Max Handstand (Wall)

MetCon

3 Rounds For Max Reps of:

60s Burpee Box Overs (20/24″)

60s Med Ball Slams (14/20#)

60s S2OH (45/65#)

60s Pistol Squats

60s Plank

60s Rest

111616

Accessory

Rotator Cuff 5×5 (Ascending)

Front Raises 5×5 (Ascending)

Sunshine Raises 3×10 (Across)

Banded Reverse Flies 3×10

Banded Seated Row 3×10

Strength

[30s Deadlift Hold + 5 Deadlifts] x 5 (125/225#)

MetCon

17 Minute AMRAP of:

150 Wall Balls (W:14/9 M: 20#.10′)

90 Double Unders

30 Muscle Ups

111516

Strength

Decline Bench Press 5-10-3-15-1-20

DB Walking Lunge Steps 3×20 (Ascending)

MetCon

For Time:

50 Calorie Row

50 OH Squats (65/95#)

50 Pullups

111416

Strength

*Superset*

Front Squat 4×8 (Ascending)

DBL KB Front Squat 4×8 (Across)

MetCon

“Tabata Mashup”

OH Lunge Walk (65/95#)

T2B

DB Hang Squat Clean (30/50#)

HSPU

Core

In Partners:

3 Sets NOT For Time of:

15 Partner Leg Lifts

30 Partner Med Ball Situps

45 Plank Claps (Per Side)

111016

Lift

*EMOTM’s are ASCENDING*

i) EMOTM 10 Minutes of:

-Split Jerk (2)

ii) Clean Deadlift + Clean (Heavy Single)

iii) EMOTM 5 Minutes of:

-1 Clean & Jerk

Strength

Reverse Lunge 5×10 (Ascending)

Baseline

50 Calorie Row For Time

110916

Accessory

Weighted Crossover Step Ups 3×8/Leg

Reverse Hypers 3×12

Negative Hamstring Curls 3×5/Leg

Strength

Tempo Back Squats 3×8 (Ascending)

MetCon

i) Drop Ladder 10-1 For Time of:

Deadlifts (95/135#)

Lateral Bar Hops

ii)  Increasing Ladder 1-10 For Time of:

Hang Power Clean (95/135#)

HR Pushups

110816

Lift

Snatch Technique – Pull/Catch

i) Snatch Deadlift 4×3

ii) Snatch Pull 4×2

iii) OH Squat 3×3

iv) Snatch Balance 3×2

v) EMOTM 12 Minutes of:

3-Position Snatch Wave

Strength

Strict Press 4×5, 3×2, 2×1 (Ascending)

Skill

15 Minutes Practice of:

Wall Walk

Cartwheel

Somersault

Handstand

110716

Mobility

Front Rack

Strength

Front Squat 4×10 (Ascending)

MetCon

“Jackie”

1000m Row

50 Thrusters (35/45#)

30 Pullups

Accessory (Core)

30 GHDSU

30 Weighted Situps

30 Windshield Wipers

110416

MetCon (Barbell Conditioning)

A. 100 Back Squats (95/135#) For Time

B. 50 Push Press (75/115#) For Time

C.   25 Hang Power Snatch (55/75#) For Time

*Every Dropped Bar = 3 Burpees*

D.  Gymnastics WOD: 30 T2B For Time

Mobility

Group Stretch

110316

Accessory

Rotator Cuff 3×5

SA Bent Over Fly 3×5

MetCon

*35 Minute Time Cap*

20 Rounds For Time of:

1 Ring Muscle Up/3 CTB Pull-ups

3 Strict HSPU/3 Deficit Pushups

 1 Snatch (105/155#)

Mobility

Group Stretch

110216

MetCon

A. 2000m Row For Time

B.  100 Wall Balls (W: 14/9 M: 20#/10′) For Time

C.  200 Double Unders For Time

D.  50 Plate Burpees (25/45#) For Time

*4 Minute Rest Between MetCons/Any Order*

Accessory

3 Sets of:

15 GHDSU

20 Corkscrew Leg Lifts

25/side Ab Bicycle

110116

MetCon

A) EMOTM 15 Minutes of:

5 Non Chest Down Burpees

8 Pushups

10 Air Squats

-90s Rest-

B) Partner Pyramid Shuttle Sprints (1-2-3-4-3-2-1)

*Lay Down/Stand Up On FAR End*

-120s Rest-

C) Repeat Part A

Strength

Hugo Lunges 4×5/side (Ascending)

(Bulgarian Split Lunge)

103116

MetCon

In Teams Of 2, Complete For Time:

“666”

*Partion As Needed*

111 Deadlifts (95/135#)

111 Box Overs (20/24″)

111 Hang Power Cleans (75/115#)

111 KB Goblet Squats (1/1.5 Pood)

111 Thrusters (55/75#)

111 Medicine Ball Situps (14#)

102816

Strength

MAX Reps Ring Dips

1RM Weighted Ring Dip

MetCon

In Teams of 2 Complete:

12 Minute AMRAP of:

5 Back Squats (95/135#)

10 Pushups

15 Box Overs (20″)

-Rest 5 Minutes-

7 Minute AMRAP:

100 Burpees

200 Double Unders

100 KB Swings (1/1.5 Pood)

-Rest 2 Minutes-

MAX Plank

102716

Strength

i) Split Jerk 1RM

ii) Bench Press 1 RM

102616

Strength

1 RM Deadlift [10-7-5-5-3-3-2-1-1-1]

Mobility

Group RomWOD (Time Permitting)

102516

Strength

MAX Reps Pullups

1RM Weighted Pullup

MetCon

In Teams Of 2 Complete:

i) 4 Minutes To Establish:

2RM Thruster (From Rack)

-2 Minute Rest-

ii) 8 Minute AMRAP of:

20 OTB Wall Balls (14/20#)

20 Partner Deadlifts (225/315#)

-2 Minute Rest-

iii) 30-24-18-12 For Time of:

Thrusters (35/45#)

*10 Synchro BF Burpees AFTER Each Round*

102416

Strength

1RM Back Squat [10-7-5-3-2-1-1-1]

Mobility

30-Minute Group Stretch

102116

Strength

Back Squat 2×10 @ 75%

Weighted Ring/Bench Dips 3×8

MetCon

For Time:

800m Run

20 OH Squats (55/75#)

15 KB Swings (1.5/2 Pood)

10 Thrusters (55/75#)

15 KB Swings (1.5/2 Pood)

20 OH Squats (55/75#)

800m Run

102016

Technique

Snatch – Pull/Catch

Strength

i) Bottom-Up Front Squat 5×2 (Increasing)

ii) EMOTM 10 Minutes of:

-2 Front Squats @ 75%

iii) EMOTM 6 Minutes of:

Beat Swing + CTB Pullup x 3-5

Mobility

Partner PNF Stretching (Hamstrings)

101916

Accessory

*Superset*

Banded Hamstring Curls 3×20

Banded Good Mornings 3×20

Deficit KB Deadlift 3×10

Lift

EMOTM 12 Minutes of:

Odd: Clean DL + Clean

Even: Clean High Pull + Clean

Strength

Seated Strict Press 6×6 (Ascending)

MetCon

9-15-21-27 For Time of:

SDHP (55/75#)

Box Hops (20/24″)

Tuck Jumps

101816

Strength

Deadlift 3×1 @ 90%

MetCon

7 Minute ARMAP of:

50 Double Unders

12 Pullups

*3 Minute Rest*

7 Minute ARMAP of:

50 DUs

12 T2B

*3 Minute Rest*

For Time:

100 Pushups

101716

Mobility

Quads/Ankles

Strength

Back Squat 3×5 @ 80%

Incline Bench Press 5×6 (Ascending)

MetCon

For Time:

60 Thrusters (55/75#)

50 Bar Over Burpees

40 Wall Balls (W: 14/9 M: 20#/10′)

30 Hang Power Cleans (55.75#)

20 Calorie Row/AB

101416

Strength

i. Back Squat 2×10 @ 70%

ii. Ring Dip Tabata

MetCon

3 Rounds For Time of:

400m Run

80′ Plate Drag Bear Crawl (25/45#)

25 S2OH (55/75#)

101316

Lift

i. EMOTM 6 Minutes of:

Snatch (3) + OHS (3)

ii. Power Snatch

3×3 @ 60%

3×2 @ 70%

2×1 @ 80%

Strength

i. Bench Press 7×10

ii. Drop Ladder 10-1 of (In Partners):

CTB Pullups

iii. Increasing Ladder 1-10 of (In Partners):

Bent Over Rows (75/115#)

Mobility

Shoulders/Chest/Lats

101216

Strength

Seated Back Squat 3×5

Pause Back Squat (10s) 5×1 @ 55%

Skill/Technique

Push Jerk 3×12 (Tempo/Pace)

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

CASHOUT: “Bring Sally Up” – Plank

101116

Strength

Back Squat 4×5 @ 75%

Deadlift 3×2 @ 85%

Block Bench Press 10-8-6-4-2-1-1-1

Mobility

Group Stretch

100716

Strength

Back Squat 2×10 @ 60%

Ring Dip (3) + L-Sit Hold 5×1

MetCon

15 Minute AMRAP of:

25 Wall Balls (W: 14/9 M: 20#/10′)

15 T2B

5 Wall Walks

Immediately Followed By:

4 Minutes To Establish:

1 RM Thruster (From Ground)

100616

Lift

Technique – Pull/Catch

EMOTM 16 Minutes of:

Odd: Snatch Pulls (2) + High Pull + Snatch

Even: Power Snatch (2) + OH Squat

Strength

Front Squat 4×8 (Ascending)

False Grip Ring Row (3) + MAX Hold 5×1

Thursday Throwdown *NEW*

60s Max Calorie Row

Mobility

Hamstrings/Torso

100516

Accessory

*Superset/Increasing Weight*

Lateral Shoulder Raise 5×5

Front Shoulder Raise 5×5

Seated Arnold Press 5×5

Banded Lat Pull Downs 5×10

Strength/Lift

SG Push Press 5×5

Power Clean + Front Squat (2) x5 (Ascending)

MetCon

For Time:

50 OH Squats (65/95#)

35 Bar Facing Burpees

20 HSPU

100416

Strength

Deadlift 3×3 @ 80%

Negative Pull-up + Max Bar Hang 5×1

Negative Chin-up + Max Bar Hang 5×1

MetCon

6 Minute AMRAP of:

10 Snatches (55/75#)

30 Double Unders

*2 Minutes Rest*

6 Minute AMRAP of:

5 Snatches (65/95#)

30 Double Unders

100316

Mobility

Quads/Glutes/Hips

Strength

Back Squat 5×5 @ 70%

MetCon

10 Rounds For Time of:

10 Deadlifts (75/115#)

10 Pushups

CASHOUT: Partner Shuttle Sprint Pyramid

093016

Strength

Back Squat 1×10 @ 75%

EMOTM 12 Minute of:

Even: 7 Ring Dips

Odd: 5 Deficit HSPU

MetCon

17 Minute AMRAP of:

19 Air Squats

15 Box Overs (20/24″)

12 S2OH (75/115#)

9 T2B

092916

Lift

Snatch High Pulls 5×2 (Ascending)

Muscle Snatch 3×6

EMOTM 10 Minutes of:

-1 Hang Snatch @ 80%

Strength

Block Bench Press 10-8-6-4-2

Switch Grip OTB Hold + Negative 8×1

Ring Rows 3×8

Mobility

Group Stretch

092816

Accessory

*Supersets*

Weighted Bridge (Bench) 3×12

Reverse Hyperextensions 3×10

Seated DBL KB Press 3×8

Strength

Seated Back Squat 3×5

Pause Back Squat 5×1 @ 50%

Lift

Split Jerk 5×1 @ 85%

MetCon

i) 21-15-9 For Time of:

Double Unders

Tuck Jumps

*90s Time Cap*

ii) 90s MAX Calories Assault Bike

092716

Strength

Deadlift 8×3 @ 70%

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

092616

Mobility

Quads/Glutes/Ankle

Strength

Back Squat 3×10 @ 65%

Bench Press 4×10

MetCon

3 Rounds For Time of:

400m Run w/Med Ball

65 Double Unders

12 Pullups w/Med Ball

(W: 14# M: 20#)

092416

MetCon

Plyometrics – 45 Minutes

092316

Strength

Back Squat 1×10 @ 70%

Gymnastics

“Death By…”

Ring Dips/Bench Dips

MetCon

8 Rounds For Time of:

200m Run

8 Plate Burpees (25/45#)

092216

Mobility

T-Spine/Ankles/Front Rack

Lift

Deficit Snatch Grip Deadlift 3×5

Deficit Snatch Pulls 3×5

Snatch 6×2

Strength

Pause Front Squat (10s) 4×3 (Ascending)

EMOTM 8 Minutes of:

6 Chin-Ups + 6 Bicep Curls (35/45#)

092116

Accessory

*Ascending Weight Each Set*

Lateral Raises 5×5/Arm

Barbell Front Raises 3×12

Rotator Cuff 3×8

Lift

EMOTM 20 Minutes of (Alternate Minutes):

Even: 3-Position Clean

Odd: Power Clean + Split Jerk (2)

MetCon

2 Rounds For Time of:

50 Med Ball Slams

50 Med Ball Situps

(W: 14# M: 20#)

092016

Strength

Deadlift 8×3 @ 65%

Ring Pullups 4×10

MetCon

For Time:

75 Calorie Row

50 OH Squats (55/75#)

25 HSPU

091916

Mobility

Ankles/Quads/Hips

Strength

Back Squat 4×10 @ 60%

MetCon

EMOTM 16 Minutes of:

Minute 1 – 240′ Plate Carry (50/90#)

Minute 2 – 3 Rope Climbs

Minute 3 – 15 DB/KB Thrusters (25/35#)

Minute 4 – 40 Double Unders

*Repeat 4 Times*

091716

MetCon

Plyometrics – 45 Minutes

091616

Strength

Back Squat 1×10 @ 65%

SL Step Up 3×5/Side

EMOTM 6 Minutes of:

-6 Ring Dips + L-Sit Hold (Max)

MetCon

For Time:

10 Turkish Getups (1/1.5 Pood)

75 KB Swings (1/1.5 Pood)

10 Turkish Getups (1/1.5 Pood)

091516

Lift

Snatch 2×2 @ 75%, 3×1 @ 80%

EMOTM 8 Minutes of:

Power Snatch + SG Push Press (2) + OH Squat

Strength

Bench Press 6×5

CTB Pullup Pyramid (Partners)

OTB Holds 3xMax

Mobility

Delta/Lats/Lumber/T-Spine

091416

Accessory

Hips/Hamstrings/Wrists

Strength

Seated Back Squat 3×5 (Heavy)

Pause Back Squat (10s) 5×1 @45%

Lift

Split Jerk 8×1 (Ascending)

MetCon

21-15-9 For Time of:

Burpees

T2B

091316

Strength

Deadlift 8×3 @ 60%

Negative Pull-ups 10×1 (10s Descent)

MetCon

4 Rounds For Total Reps of:

1 Minute Wall Balls (W: 14/9 M: 20#/10′)

1 Minute Calories Row/AB

1 Minute SA Snatches (30/50#)

1 Minute Box Overs (20/24″)

1 Minute Rest

091216

Mobility

Quads/Hips

Strength

Back Squat 4×10 @ 55%

Bench Press 3×12 (Increasing)

MetCon

3 Rounds For Time of:

200m Run w/ Barbell (35/45#)

35 Thrusters (35/45#)

3 Rope Climbs

091016

MetCon

Plyometrics – 45 Minutes

090916

Strength

Back Squat 4×3 @ 75%

Ring Dips 5×8

Wt’d Bench Dips 3×5

MetCon

“Tabata Mashup”

Assault Bike

Med Ball Slams (14/20#)

SDHP (65/95#)

40′ Shuttle Sprints

090816

Mobility

Triceps/Delts/Lats

Lift

EMOTM 8 Minutes:

Snatch Pull (2) + Snatch (2)

EMOTM 8 Minutes of:

Snatch + Hang Power Snatch + Snatch Balance

Strength

Front Squat 4×3 @ 75%

Strict Pullups 5×8

Ring Rows 3×6

090716

Strength

Push Press 4-4-4-4-4-1-1-1 (Increasing)

Seated SA KB Press 3×10/Arm

MetCon

3 Rounds For Time of:

55 Air Squats

7 Squat Snatch (75/115#)

5 Muscle Ups

090616

Strength

Deadlift 4×3 @ 75%

Good Morning 3×8

MetCon

7 Rounds For Time of:

7 Box Hops (24/30″)

7 HSPU

090316

MetCon

Plyometrics – 45 Minutes

090216

Strength

Bench Press 10-8-6-4-2

Dumbbell Chest Press 3×15

MetCon

21-15-9 For Time of:

Hang Power Snatch (65/95#)

OHS (65/95#)

*50 DU After Each Round*

090116

Strength

Back Squat 20-10-20-10

SL OH Step Up 3×5/Leg

MetCon

4 Rounds For Time of:

12 Calories AB or Rower

120′ Sprint

12 KB Swings (1/1.5 Pood)

120′ Sprint

12 Calories AB or Rower

Rest 3 Minutes

083116

Mobility

Ankle Dorsiflexion

Lift

Snatch + OH Squat (2) 5×1 (Increasing)

Muscle Snatch 3×5

MetCon

7 Minute AMRAP of:

50 Wall Balls (W:14/9 M:20#/10′)

50 Burpees

083016

Strength

Thruster 5×5 (Increasing)

Single Arm KB SOTS Press 3×5/Arm

MetCon

“Mary”

20 Minute AMRAP of:

5 HSPU

10 Pistols

15 Pull-ups

082916

Midline

Hollow Rock/Superman Holds

Plank/T2B

Strength/Lift

Power Clean + Hang Clean + Front Squat 7×1 (Heavy Single)

MetCon

For Time:

80 Calorie Row OR Assault Bike (Any Combination)

*On Every 2nd Minute Perform Thrusters (65/95#)*

2:00 – 3

4:00 – 6

6:00 – 9

8:00 – 12

Etc..

082616

Mobility

Quads/Hips/Hamstrings

Strength 

Front Squat 5×5 @ 70%

MetCon

In Teams of 2 Complete:

30 Minute AMRAP (Partition As Needed) of:

400m Run (Together)

250 Double Unders

200 Burpees

150 Push Press (65/95#)

100 Wall Balls (W: 14/9 M: 20#/10′)

50 Power Cleans (95/135#)

800m Run (Together)

082516

Accessory

Deltoid/Rot Cuff

Lift

Snatch Drop 3×8

EMOTM 10 Minutes of:

2 Hang Snatch (Wave)

Gymnastics

EMOTM 15 Minutes of:

Minute 1: 3 Wall Walks

Minute 2: 10 Shoulder Taps

Minute 3: 5-7 HSPU (Speed)

*5 Sets*

Baseline

30s Max Effort Assault Bike

082416

Strength

Back Squat 3×5 @ 75%, 2×2 @ 85%

Seated Press 4×6 (Increasing)

MetCon

3 Rounds For Time of:

80′ OH Lunge Walk (25/45#)

21 Plate Burpees

15 T2B

9 HR Pushups

082316

Lift

EMOTM 10 Minutes of:

2-Position Power Clean (Wave)

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

15 OHS (65/95#)

082216

Accessory

Banded Hamstring Curls 3×6

Superman Holds 4x20s

Strength

Deadlift 10-8-6-4-2

MetCon

5 Rounds For Time of:

15 Pullups

10 Hang Power Cleans (65/95#)

5 S2OH (65/95#)

081916

Strength

Push Jerk 3-3-3-2-2-2-1-1-1

EMOTM 8 Minutes of:

 Reverse Lunge 4/Leg (WW)

MetCon

For Time:

40 Box Jumps (20/24″)

30 Burpees

20 HSPU

10 Cleans (155/205#)

081816

Midline

Hanging L-Sit Hold 6x20s

Double KB RDL 3×6/Leg

Strength

Back Squat 10-8-6-4-2

Gymnastics

5 Rounds NOT For Time of:

2 Rope Climbs

4 MUs (Any Style)

6 Weighted Pistols

081716

Mobility

IT Band/Ankles/OH Squat

Lift

Snatch

1×3 @ 60%

1×3 @ 70%

1×3 @ 80%

3×1 @ 85%

3×1 @ 90%

MetCon

For Time:

64 Pullups

8 OH Squats (115/155#)

081616

Strength

Thruster 5-5-5-3-3-1-1-1

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

081516

Accessory

Rot Cuff 3×8

GHD Back Extensions 3×8

Lift

Clean Complex 7×1 (Increasing)

Complex: Deadlift + Power Clean + Clean + Front Squat

MetCon

18 Minute AMRAP of:

30 Double Unders

15 Wall Balls (W: 14/9 M: 20#/10′)

200m Run

081216

Mobility

Wrists/Front Rack

Strength

Front Squat 10×10 @ 55%

MetCon

4 Rounds For Time of:

8 Ring Dips

12 Pushups

16 Push Press (65/95#)

081116

Accessory

Seated KB Press 3×8/Arm

Stagger Stance Good Mornings 3×8/Side

Lift

Snatch Complex 7×1 (Increasing)

Complex: SG Deadlift + Power Snatch + Snatch + OHS

Gymnastics

3 Rounds NOT For Time

3 Wall Walks

6 HSPU + Shoulder Tap (2)

9 Strict Ring Rows (False Grip)

081016

Strength

Pause Back Squat (10s) 8×1 @ 60%

OH Hold (Max) 8×1 @ 95/135#

MetCon

10 Minute AMRAP of:

Increasing Ladder (Start at 1 rep per movement, increasing 1 rep each round until time expires)

T2B

HSPU

080916

Strength/Lift

Clean + Front Squat (2) 5×1

EMOTM 8 Minutes of:

3-Position Power Clean (WW)

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

080816

Strength

Sumo Deadlift 10-8-6-4-2-1-1-1

Gymnastics

Handstand/Pike

MetCon

For Time:

800m Run

75 Situps

75 KB Swings (1/1.5 Pood)

080616

MetCon

Plyometrics – 45 Minutes

080516

Strength/Lift

Split Jerk 3-3-2-2-1-1-1

Deficit Reverse Lunge 3×10/side

MetCon

For Time:

90 Double Unders

45 Wall Balls (W:14/9 M:20#/10′)

45 Box Hops (20/24″)

90 Double Unders

080416

Midline

A. Weighted Plank Tabata

B. 21-15-9 NOT For Time of:

Weighted Bridge

V-Ups

Strength

EMOTM 14 Minutes of:

0:00-5:00 3 Back Squat @ 70%

 5:00-6:00 Rest

6:00-10:00 2 Back Squat @ 75%

10:00-11:00 Rest

11:00-14:00 1 Back Squat @ 80%

Gymnastics

5 Rounds NOT For Time of:

1 LL Rope Climb

3 Deficit HSPU (8″ Deficit)

5 Strict T2B

080316

Mobility

Delts/Lats

Strength/Lift

Snatch

3×3 @ 65%

3×2 @ 75 %

3×1 @ 85%

MetCon

3 Rounds For Time of:

400m Run

15 Cal Assault Bike

12 Deadlift (155/225#)

080216

Strength

EMOTM 15 Minutes:

5 Thrusters (125/185#)

*Every 3rd Minute*

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

073016

MetCon

A. 3-6-9-12-15-18 For Time of:

Thrusters (65/95#)

Burpees

B.  15 Minute AMRAP of:

5 Clean & Jerk (95/135#)

8 Bar Over Burpees

12 KB Swings (1/1.5 Pood)

072916

Midline

3 Sets NOT For Time of:

15/Side Dead Bugs

10 GHD Situps

15 V-Ups

10/Side Russian Twist (Heavy)

Strength

Pronated Grip Deadlift Holds (155/225#) 7xMax

MetCon

For Time:

2 Rounds:

400m Run Forwards

200m Run Backwards

Immediately Followed By:

“Light Isabel”

30 Snatches (75/115#)

072816

Strength

Back Squat 10×10 @ 55%

Gymnastics

EMOTM 16 Minutes of:

~30-45s Work @ Each Station

Minute 1: Bar/Ring L-Sit

Minute 2: Plank See/Saw

Minute 3: Back Bridge/Handstand

Minute 4: Paralette Jump Throughs

*4 Sets*

CASHOUT: 1RM Weighted Strict Chin Up

072716

Mobility

Hip Adductors

Groin

Catch Position (Snatch)

Strength

Snatch 3-3-3-3-3-1-1-1

MetCon

Plyometrics – 15 Minutes

THEN…

5 Minute AMRAP of:

Increasing Ladder

2 T2B

2 Pistols

4 T2B

4 Pistols

6 T2B

6 Pistols

Etc…

072616

Accessory

Rotator Cuff 4×8

Banded Hamstring Curls 4×15

Strength

100 Strict Press (65/95#)

MetCon

12 Minute AMRAP of:

7 Hang Power Clean (125/185#)

5 HSPU

3 Muscle Ups/CTB Pull-ups

072516

Mobility

T-Spine

Rotator Cuff

Strength

“Death By…”

OH Squat (65/95#)

MetCon

For Time:

50 Double Unders

300m Row

50 Double Unders

15 Cal Assault Bike

50 Double Unders

300m Row

50 Double Unders

072316

MetCon

For conditioning sets A,B, and C, rest as needed between ALL sets.

A. 3 Sets of:

7/9 Calories Assault Bike

50m Sprint

B. 3 Sets of:

7/9 Calories Assault Bike

100m Sprint

C. 3 Sets of:

7/9 Calories Assault Bike

200m Sprint

D. 10 Rounds For Time of:

2 Tire Flips

4 Weighted Box Overs (20/24″, 1/1.5 Pood)

6 SDHP (65/95#)

072216

Midline

3 Rounds NOT For Time of:

10/Leg Zombie Walk

10/Side Stagger Stance Good Mornings

10 GHD Back Extension

10/Side SL RDL

Strength

Sumo Deadlift 10-8-6-4-2

MetCon

For Time:

62 HSPU

8 OH Squats (105/155#)

072116

Strength

EMOTM 10 Minutes of:

 -2 Back Squat @ 75%

Pause Back Squat (10s) 5×1 @ 55%

Gymnastics

Headstand/Handstand Drills

Hollow Rocks

Baseline

30s MAX Calories Assault Bike

072016

Strength/Lift

Power Clean + Clean 7×1 (Increasing Weights)

MetCon

Plyometrics – 20 Minutes

071916

Midline/Posture

60s Plank

15 GHDSU/Wt’d Situps

80′ OH Earthquake Walk

10 Banded Lat Pull Downs

Lift

EMOTM 10:

Push Jerk (2) + Split Jerk

Seated Press 3×8

MetCon

27-21-15-9 For Time of:

KB Swings (1/1.5 Pood)

Burpee To Plate

071816

Strength

Front Squat 5-5-5-2-2-2

MetCon

In Teams of 2 Complete:

20 Minute AMRAP of:

5 Burpees

5 T2B

5 Ground To Overhead (105/155#)

5 Pullups

5 Box Hops (24/30″)

071616

Strength

OH Walking Lunge 10-10-10-10

Single Leg OH Step Ups 3×5/Leg

MetCon

2 Rounds For Time of:

800m Run

50 Pullups

***3 Pushups Every Time You Drop From The Bar***

071516

Accessory

Hips/Groin/Hamstings

Strength

Bench Press 10-10-10-5-5-5

Bent Over Row 8-8-8-3-3-3

MetCon

8 Minute AMRAP of:

10 Wall Balls (W: 14/9 M: 20#/10′)

10 Box Hops (16/20″)

Immediately After…

3 Minute AMRAP of:

Thrusters (35/45#)

071416

Strength

Back Squat 15-15-15-10-10-10

Gymnastics

3 Rounds NOT For Time of:

2 Rope Climbs

4 HSPU

6 T2B

8 Pistols (4/side)

CASHOUT: 3x20s MAX Effort Assault Bike (Rest As Needed)

071316

Mobility

Hips

Lift

Snatch Ladder

EMOTM Increase By 5lbs:

2 Hang Snatch

*Starting weight determined by Coach*

MetCon

Plyometrics – 15 Minutes

071216

Accessory

Deltoid/Rotator Cuff

Strength

Push Press 3×15

MetCon

4 Minute AMRAP of:

5 Power Cleans (75/115#)

5 Situps

1 Minute Rest

4 Minute AMRAP of:

5 S2OH (75/115#)

5 V-Ups

1 Minute Rest

4 Minute AMRAP of:

5 Front Squats (75/115#)

5 T2B

071116

Mobility

Delts/OHS Position

Strength

OH Squat 7×2

Snatch Balance 3×5 (WW)

MetCon

For Time:

60 Ring Dips

60 Burpees

60 Pullups

60 Burpees

070916

MetCon

A. 21-15-9 For Time of:

Burpees

KB Swings (1.5/2 Pood)

Goblet Squats (1.5/2 Pood)

B.  3 Rounds For Time of:

150m Farmer Carry (1/1.5 Pood)

3 Rounds of:

5 Pullups

10 Pushups

15 Squats

C. 5 Sets of:

50′ Sled Push (90/135#)

070816

Strength

Deadlift 10-8-6-4-2

Good Morning 3×8 (WW)

MetCon

7 Rounds For Time of:

7 Wall Balls (W:14/9 M: 20#/10′)

7 Tuck Jumps

25′ HSW or 50′ Bear Crawl

Core/Midline

5 Sets of:

60s Weighted Plank

5/Side Up Downs (Immediately After Plank)

070716

Strength

Back Squat 10-8-6-4-2

Single Leg Step Up 3×8/Leg

Gymnastics

3 Rounds NOT For Time of:

5 Deficit HSPU/Pushup

10/Side Shoulder Taps

15 T2B/HKR

20 Hollow Rocks

Baseline

400m Run For Time

070616

Lift

Power Clean 3×8 (Light/Control)

EMOTM 8 Minutes of:

Clean Pull/Clean High Pull/Hang Power Clean (2)

MetCon

Plyometrics – 30 Minutes

Baseline

500m Row For Time

070516

Strength

Push Press 3-3-5-5-5-3-3

30 Decline Pushups

MetCon

For Time:

1km Run

50 Thrusters (35/45#)

30 Pull-ups

070416

Strength

Front Squat 10-5-15-3-20-1

MetCon

For Time:

50 Power Cleans (95/135#)

30 Back Squats (95/135)

10 S2OH (95/135#)

063016

Strength

The “Other” CrossFit Total

Clean (Any Style) 1RM

Bench 1RM

OH Squat 1RM

062916

Lift

Snatch 4-4-3-3-3-1-1 (Increasing)

SG Push Press 3×8

MetCon

21-15-9 For Time of:

Deadlift (155/225#)

Box Hops (20/24″)

T2B

062816

Gymnastics

Handstand/Handstand Walk

MetCon

For Time:

100 Ring Dips

Accessory

Core/Midline/Posture

Mobility

Triceps/Delts

062716

Lift

Clean Pull 3×3

Clean 3×2 @ 80%, 5×1 @ 85%

MetCon

10 Rounds For Time of:

7 Thrusters (55/75#)

7 Pullups

7 Burpees

062416

Strength

OH Squat 5-5-5-3-3-3 (Increasing)

MetCon

20 Rounds For Time:

Rx

1 Deadlift (225/315#)

2 Deficit HSPU (45# Plate)

3/side Pistol Squat

Scaled

20 Rounds For Time:

1 Deadlift (155/225#)

3 Deficit Pushups

5 Air Squat Jumps

062316

Mobility

Rotator Cuff/Hip Adductors

Strength

BTN Split Jerk 3-3-3-1-1-1

EMOTM 6 Minutes of:

10 Seated BTN Strict Press (45/65#)

Gymnastics

3 Rounds NOT For Time:

1-3 Legless Rope Climbs

10-15 GHD Back Extensions

10-15 Strict T2B

Max Shoulder Taps/Handstand

062216

Strength

Snatch Grip Deadlift 5-5-3-2-1-1 (Heavy Single)

MetCon

10 Rounds For Time:

2 Power Snatch (95/135#)

4 Box Hops (24/30″)

6 Wall Balls (W: 14/9 M:20#/10′)

062116

Skill

Kipping

Strength

Forward BR Lunge 10RM (3-5 Sets)

MetCon

For Time:

100 Pull-ups

Mobility

Forearms/Biceps/Lats

062016

Lift/Strength

EMOTM 8 Minutes of:

-3 TnG Power Cleans + 1 Split Jerk

Back Squat 3×3 @ 80%

MetCon

“Annie”

For Time:

50-40-30-20-10 of:

Double Unders

Situps

061816

MetCon

3 Rounds For Time of:

400m Run

50 Air Squats

Plyometrics – 30 Minutes

061716

Strength

Front Squat 2×10 @ 65%, 2×8 @ 70%, 1×6 @ 75%

MetCon

15-30-15 For Time of:

KB Swings (1/1.5 Pood)

Lateral Burpees

Goblet Lunge Walk Steps (1/1.5 Pood)

061616

Accessory

Deltoids/Rotator Cuff

Strength

BTN Push Press 5×5

MetCon

Drop Ladder 10-1 For Time of:

Cleans (65/95#)

S2OH (65/95#)

Pushups

061516

Lift

Snatch Pull + Power Snatch + Full Snatch

7×1 @ 75% of 1RM Snatch

Good Mornings 3×10 (65/95#)

MetCon

EMOTM 16 Minutes of:

Minute 1: 15 Cal Row

Minute 2: 50 DUs

Minute 3: 10 GHDSU

Minute 4: 10 Box Hops (24/30″)

*Repeat For 4 Sets*

061416

Gymnastics

3 Rounds NOT For Time:

MAX Hang L-Sit Hold (Min 20s Accumulated)

5-8 Parallette/Box Jump-throughs

5-8 Knees To Shoulders (Rope)

5-8 Toes 2 Rings

MetCon

For Time:

100 Thrusters (65/95#)

Mobility

Quads/Hips/Delts

061316

Lift

Clean Complex

Clean Pull + Power Clean + Clean + Split Jerk

7×1 @ 75% of 1RM C&J

MetCon

6 Rounds For Time of:

9 Pullups

6 Pistols

3 Strict Deficit HSPU (45lb Plate)

150m Run

061116

MetCon

For Time:

70 Med Ball Slams

60 Double Unders

50 Med Ball Slams

40 Double Unders

30 Med Ball Slams

20 Double Unders

10 Med Ball Slams

W: 14# M: 20#

Plyometrics – 30 Minutes

061016

Mobility

Overhead Position (OH Squat)

Strength

OH Squat 10-8-6-4-2-1-1-1

MetCon

“Karen”

For Time:

150 Wall Balls (W:14/9 M: 20#/10′)

060916

Gymnastics

Hollow Body Position/Drills

Mobility

Overhead Position (Split)

Lift

Split Jerk 5-5-3-3-1-1 (Heavy Single)

MetCon/Baseline

250m Row For Time

060816

Lift

Snatch Balance 5×5 (WW)

Snatch 5×3 (Increasing)

MetCon

10 Rounds For Time of:

2 Bar MUs

4 Burpee Deadlift (50/70#)

6 SA Snatch (50/70#)

060716

Strength

BR Walking Lunge 4×10

MetCon

For Time:

Rx

100 HSPU

Scaled

100 Pushups

Mobility

Shoulders/Hamstrings

060616

Lift/Strength

EMOTM 10 Minutes of:

3-Position Clean + Split Jerk (Wave)

Back Squat 3×3 @ 80%

MetCon

For Time:

1000m Row

50 T2B

30 KB/DB Thrusters (30/50#)

060416

MetCon

5 Rounds of:

150m Row

5 Shuttle Sprints (40′)

5 Burpees

10 Air Squat Jumps

5 Shuttle Sprints (40′)

90s Rest

*Score = Slowest Round*

Plyometrics – 30 Minutes

060316

Skill

Handstand/Headstand

Strength

“Death By…”

Front Squat (95/135#)

MetCon

9 Minute AMRAP of:

5 T2B

5 Clean & Jerk (95/135#)

Accessory

3 Rounds NOT For Time of:

10 GHD Situps

45s Decline Plank Hold

20 Good Mornings (35/45#)

060216

CROSSFIT

Strength

EMOTM 10 Minutes of:

10 Push Press (65/95#)

Seated SA KB Press 3×5

MetCon

6 Rounds For Time of:

2 Muscle Ups

16 Handstand Pushups

25 KB Swings (1/1.5 Pood)

060116

Lift

EMOTM 10 Minutes of:

3 Position Snatch + OH Squat

Strength

Bent Over Barbell Row 3×10

Lawnmowers 3×5

MetCon

4 Rounds For Time of:

45′ Front Rack Walking Lunge (65/95#)

15 Hang Power Cleans (65/95#)

30 Lateral Bar Hops

053116

Strength

Thruster 5-5-5-3-3-3

Skill

Double Unders/Pistol Squats

MetCon

For Time:

Buy In: 40 Pistols

100-75-50-25 of:

Double Unders

*5 Deadlifts (225/315#) Between Rounds*

Cashout: 40 CTB Pullups

053016

Strength

Bear Complex 5-4-3-2-1 (Increasing Weight)

Bear Complex:

Power Clean

Front Squat

Push Press

Back Squat

Push Press

MetCon

For Time:

2000m Row

052816

MetCon

“Murph”

For Time:

1 Mile Run

100 Pullups

200 Pushups

300 Squats

1 Mile Run

052716

Mobility/Accessory/Core

Hip Adductors

Weighted Plank 4x60s

MetCon

50-40-30-20-10 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

*Between Each Round Perform 10 Pullups + 1 Rope Climb/Pull*

052616

Mobility/Accessory

Deltoids/Rotator Cuff

Skill

EMOTM 8 Minutes of:

-5 Banded MU/2 Strict MU

MetCon

“Tabata Mashup”

Rowing

Hang Power Snatch

T2B

Bear Crawl

052516

Strength

CrossFit Total” (Click to view)

1RM Back Squat

1RM Press

1RM Deadlift

052416

Skill

Handstand/Shoulder Taps/Blocks

Strength

OH Squat 5-5-5-3-3-3

MetCon

18 Minute AMRAP of:

60 Calorie Row

60 Burpees

50 Pullups

50 Pistols

40 Strict Press (65/95#)

40 KB Swings (1/1.5 Pood)

052116

Strength

Incline Bench Press 10-8-6-4-2

50 Decline Pushups For Time (5 Min Cap)

MetCon

Plyometrics – 30 Minutes

052016

Strength

Reverse Deficit Lunge 4×10/Leg

50 Ring Dips For Time (5 Min Cap)

MetCon

5 Rounds For Time of:

80′ OH Lunge Walk (25/45#)

5 Tire Flips

051916

Strength

Seated Back Squat 5×1 @ 85 %

Pause Back Squat (10s) 5×1 @ 65%

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20’/10#)

HSPU

Situps

Mobility

Quads/Hips

051816

Strength

Deadlift 3×3 @ 90%

Good Mornings 3×8 (WW)

MetCon

For Time:

Rx

20 Burpee Muscle Ups (Any Style)

Scaled

50 Burpee Pull Ups/Jumping Pull-ups

051716

Strength

Weighted Pistol Squat 4×5/side

Lift

EMOTM 10 Minutes of:

3 Position Power Snatch

Snatch Grip Deadlift 3×5

MetCon

10 Rounds For Time of:

7 T2B

7 Burpees

051616

Strength

Back Squat 3×3 @ 90%

*3 Box Hops After Each Set*

MetCon

“Nancy”

5 Rounds For Time of:

400m Run

051416

MetCon/Strength

“Linda” (AKA 3 Bars Of Death)

Drop Ladder 10-1 For Time of:

Deadlift @ 1.5x Body Weight

Bench Press @ 1x Body Weight

Clean @ .75x Body Weight

051316

Gymnastics

EMOTM 8 of:

-1 T2B/Beat Swing/Kip + 1 Pull-up x5

MetCon

27 Thrusters (55/75#)

4 Rope Climbs/Rope Pulls

21 Thrusters (55/75#)

3 Rope Climbs/Rope Pulls

15 Thrusters (55/75#)

2 Rope Climbs/Rope Pulls

9 Thrusters (55/75#)

1 Rope Climb/Rope Pulls

051216

Strength

Seated Back Squat 5×3 @ 80%

Pause Back Squat (10s) 6×1 @ 60%

MetCon

For Time:

100 Double Unders

10 KB Swings (1/1.5 Pood)

80 Double Unders

15 KB Swings (1/1.5 Pood)

60 Double Unders

20 KB Swings (1/1.5 Pood)

40 Double Unders

25 KB Swings (1/1.5 Pood)

20 Double Unders

30 KB Swings (1/1.5 Pood)

051116

Strength

Deadlift 4×4 @ 85%

Good Mornings 3×8 (WW)

MetCon

“Death By…”

Shuttle Sprints (40′)

*Add 1 Length Per Round*

CASHOUT: Seated SA KB Press (1/1.5 Pood) 3×6

051016

Skill

Kipping HSPU

Lift

Clean & Jerk 2-2-1-1-1

MetCon

6 Rounds For Time of:

20 Box Overs (20/24″)

20 Push Press (55/75#)

050916

Strength

Back Squat 4×4 @ 85%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

For Time:

1 Mile Run

050716

Strength

5 Minute AMRAP Bench Press (95/135#)

4 Minute AMRAP Bench Press (95/135#)

3 Minute AMRAP Bench Press (95/135#)

2 Minute AMRAP Bench Press (95/135#)

CASHOUT: 40 Kroc Row

MetCon

Plyometrics – 30 Minutes

050616

Skill

Handstand/Parallette Drills

Strength

Front Rack Walking Lunge 4×10

MetCon

17 Minute AMRAP of:

30 Front Squats (65/95#)

30 Ring Dips

30 Bar Over Burpees

050516

Strength

Seated Back Squat 4×4 @ 75%

Pause Back Squat (10s) 7×1 @ 55%

Accessory

3 Rounds NOT For Time of:

10 GHD Situps

15 Corkscrew Leg Lift

20 Suitcase Crunch (15/30#)

30s Weighted Plank(2×25/45#)

Mobility

Quadriceps

050416

Strength

Deadlift 5×5 @ 80%

Good Morning 3×8 (WW)

MetCon

2 Rounds For Time of:

800m Run

10 MUs (Any style)

050316

Mobility

Ankles/Hips

Skill

Pistol Drills

Lift

2-Position Clean 4×1 (Increasing)

MetCon

8 Minute AMRAP of:

50 Double Unders

40 Box Hops (20/24″)

30 SDHP (65/95#)

20 Wall Balls (W: 14/9 M: 20#/10′)

10 T2B

050216

Strength

Back Squat 5×5 @ 80%

*3 Box Hops After Each Set*

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pull-ups

043016

MetCon

A. 21-15-9-15-21 For Time of:

Thrusters (35/45#)

Double Unders (x2)

Situps

B. 17 Minute AMRAP of:

80′ Farmer Carry (50/70# Per Arm)

30 Air Squats

10 Turkish Get Ups (25/35# Per Arm)

042916

Skill

Headstand/Handstand

Strength

50 Ring Dips For Time

*Each break, perform 1 Wall Walk

Lift

EMOTM 10 Minutes of:

Hang Power Clean (2) + Push Press + Split Jerk

CASHOUT: 800m Run For Time

042816

Strength

Seated Back Squat 3×1 @ 80%

Pause Back Squat (10s) 6×1 @ 60%

MetCon

Drop Ladder 10-1 For Time of:

OH Squats (Scaled: 55/75# Rx:75/115#)

Deficit Pushups

Tuck Jumps

042716

Strength

Deadlift 4×2 @ 90%

Good Mornings 3×8 (WW)

Push Jerk 3×3

CASHOUT: 3 x 250m Row Sprint

042616

MetCon

“Reverse Fifty”

For Time:

50 Double Unders

50 Burpees

50 Wall Ball Shots (W: 14/9 M: 20#/10′)

50 Back Extensions

50 Push Press (35/45#)

50 K2E

50 Walking Lunge Steps

50 KB Swings (1/1.5 Pood)

50 Jumping Pullups

50 Box Hops (20/24″)

042516

Strength

Back Squat 4×2 @ 90%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

Rx

4 Rounds For Time of:

25 Wall Balls (W: 14/9 M: 20#/10′)

2 Rope Climbs

Scaled

4 Rounds For Time of:

25 Wall Balls (W: 10/9 M: 14#/10′)

6 Pull-ups

042316

Strength

100 Bench Press (95/135#)

-Each time the bar is racked, perform 5 pushups

MetCon

Plyometrics – 30 Minutes

042216

Mobility

Scapular Retraction

Skill

Shoulder Taps/SA HS Holds

Lift

Snatch Pull + Snatch (Heavy Single)

EMOTM 8 Minutes of:

SG Push Press (2) + Snatch Balance

***Increase weight each minute the first 4 minutes, repeat for the last 4 minutes***

042116

Strength

Seated Back Squat 5×2 @ 75%

Pause Back Squat 7×1 @ 55%

MetCon

2 Rounds For Time of:

30 HSPU

30 Hang Power Snatches (55/75#)

CASHOUT (Optional)

MAX Overhead Bar Hold (95/135#)

MAX Chin Over Bar Hang

MAX L-Sit Hold (Paralette)

*3 Sets*

042016

Strength

Deadlift 5×3 @ 85%

Good Mornings 3×8 (WW)

SG Split Jerk 3×1

MetCon

8 Minute AMRAP of:

250m Row

7 Burpee Over Rower

041916

Mobility

T-Spine/Calves

Skill

Tire Flips

MetCon

7 Rounds For Time of:

50′ HSW OR 200m Run

5 Tire Flips

20 Pull-ups

CASHOUT: 4×50′ HEAVY Sled Push

041816

Strength

Back Squat 5×3 @ 85%

*3 Box Hops After Each Set*

MetCon

“Elizabeth”

21-15-9 For Time of:

Cleans (95/135#)

Ring Dips

041616

MetCon

A. For Time:

30 Pullups

50 Thrusters (Bar)

1000m Row

B.  17 Minute AMRAP of:

80′ OH Lunge Walk (25/45″)

15 Plate Burpees

25 T2B

041516

Lift

Front Squat (2) + Split Jerk 5×1

EMOTM 6:

-3 Position Clean (105/155#)

MetCon

For Time:

40 Handstand Pushups

30 Pistols Squats

20 V-Ups

10 Weighted Hanging Knee Raises (30/50#)

5 Ring Muscle Ups

041416

Strength

Seated Back Squat 5×3 @ 70%

Pause Back Squat 8×1 @ 50%

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

041316

Strength

Deadlift 6×4 @ 80%

Good Morning 3×8 (WW)

MetCon

3 Rounds For Time of:

40 Double Unders

20 Push Jerks (65/95#)

041216

Lift

EMOTM 10 Minutes of:

-Power Snatch + OHS (2) + 1 Snatch Balance

Skill/Strength

15 Negative (~10s) Pullups/Ring Dips

MetCon

13 Minute AMRAP of:

16 Wall Balls (W:14/9 M: 20#/10′)

16 Deadlifts (95/135#)

16 HR Pushups

041116

Strength

Back Squat 6×4 @ 80%

*3 Box Hops After Each Set*

Strict Press 3×3

MetCon

For Time:

21-15-9 of:

KB Thrusters (25/35#)

T2B

Immediately Followed By:

21-15-9 of:

KB Deadlifts (25/35#)

Burpees

040916

Strength

100 Bench Press For Time (75/115#)

MetCon 

Plyometrics – 30 Minutes

040816

Strength

EMOTM 15:

Minute 1 – 3 Deficit HSPU

Minute 2 – 6 Ring Dips

Minute 3 – 9 Pushups

*5 Sets*

Lift

3 Position Snatch 5×1 (Increasing)

Snatch + Snatch Balance + OH Squat 5×1 (Increasing)

040716

Strength

Seated Back Squat 5×5

“Bring Sally Up” – Back Squats (95/135#)

MetCon

8 Minute AMRAP of:

3 Squat Snatches (105/155#)

20 DUs

Immediately Followed By:

3 Minute AMRAP of:

5 T2B

1 Burpee

7 T2B

2 Burpees

9 T2B

3 Burpees

11 T2B

4 Burpees

13 T2b

5 Burpees

040616

Strength

Deadlift 1RM

Lift

EMOTM 6 Minutes of:

-5 SG Push Jerk

CASHOUT: 5x60s Weighted Plank

Mobility (Group)

Delts/Rot Cuff

040516

Strength

EMOTM 12 Minutes of:

Minute 1 – 5 Strict/L-Sit Chin Ups

Minute 2 – 10 Ring Rows

Minute 3 – 15 Bent Over Rows

*4 Sets*

MetCon

“Fight Gone Bad”

3 Rounds For Total Reps of:

60s Wall Balls (W: 14/9 M: 20#/10′)

60s SDHP (55/75#)

60s Box Hops (16/20″)

60s Push Press (55/75#)

60s Row (Cal)

60s Rest

040416

Strength

Back Squat 1RM

MetCon

“Grace”

For Time:

30 Clean and Jerk (95/135#)

040216

MetCon

A. EMOTM 12 Minutes of:

Minute 1: 40 Double Unders

Minute 2: 9 Med Ball Cleans (14/20#)

Minute 3: 7 Burpees

*Repeat For 4 Sets*

Immediately Followed By:

3 Minute AMRAP:

Wall Balls (W: 14/9 M: 20#/10′)

B. 10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

Immediately Followed By:

Max Plank (Elbows)

040116

Mobility

Full Body Static Stretching/Partner PNF Stretching (30 Minutes)

MetCon

14 Minute AMRAP of:

4 Bar Muscle Ups

8 Deadlifts (185/275#)

12 Pistol Squats

033116

Lift

Snatch 10×1 @ 75%

Strength

Deadlift 3×3 @ 75%

MetCon

7 Rounds For Time of:

7 T2B

7 Tuck Jumps

7 V-Ups

033016

Lift

Clean & Jerk 10 x1 @ 75%

Strength

Back Squat 3-3-3 @ 75%

MetCon

2 Rounds For Time of:

27 KB Swings (1/1.5 Pood)

21 Box Overs (20/24″)

15 Pullups

9 Med Ball Cleans (14/20#)

032916

Strength

Reverse Lunge 10-10-10-10

Lift

EMOTM 8 Minutes of:

-3 High Hang Squat Clean

MetCon

10 Rounds For Time of:

10 Squat Jumps

10 HR Pushups

10 Situps

032816

Strength

Bench Press 8-8-8-4-4-4

Lift

EMOTM 8 Minute of:

-3 High Hang Squat Snatch

MetCon

For Time:

50-40-30-20-10

Double Unders

-10 SA KB Snatches (35/53#) Between Each Round

032416

Skill

Muscle Ups (Transition/Kipping)

Strength

Front Squat 4-4-4-2-2-2-4-4-4

Pause Front Squat (10s Pause) 1-1-1-1-1 @ ~60%

Stiff Legged Deficit Deadlift 6-6-6-6

032316

Strength

SG Push Jerk 3-3-3-2-2-3-3-3

Seated (Ground) Strict Press 8-8-8

MetCon

Drop Ladder 10-1 For Time of:

OH Squat (65/95#)

Bar Over Burpees

*Between Each Round Perform 1 Rope Climb

032216

Strength

Back Squat

3×10 @ ~50%

2×5 @ ~70%

2×2 @ ~85%

Hugo Lunges 3×5/Side

MetCon

3 Rounds For Time of:

50′ OH Lunge Walk Step (25/45#)

20 Box Hops (20/24″)

10 Pullups

032116

Strength

Bench Press 10-1-20-1-30-1

Seated DB Shoulder Press 8-8-8

MetCon

6 Rounds For Time of:

5 Hang Power Clean/Push Jerk (95/135#)

12 T2B

Lift

(OPEN ATHLETES ONLY)

6 Minutes To Establish:

1RM Power Snatch

1Rm Hang Power Clean

031916

MetCon

A. 7 Rounds For Time of:

7 T2B

7 Box Hops (20/24″)

7 S2OH (45/65#)

B. 5 Rounds For Time of:

5 Hang Power Snatch (45/65#)

5 OH Squat (45/65#)

5 Lateral Leap Burpees

C. 3 Rounds For Time of:

3 Bear Complex (45/65#)

*Power Clean/Front Squat/Push Press/Back Squat/Push Press*

3 CTB Pullups

3/Arm DB Turkish Getups (20/35#)

031816

Strength

Thruster 5-5-5-5-5

MetCon

CrossFit Games Open 16.4 (Click to view)

031716

Strength

Snatch Grip Deadlift 6-6-6-6

Squat Snatch 2-2-2-2

MetCon

2 Rounds For Time of:

3 Ring Muscle Ups

17 Pullups

20 Hang Power Cleans (65/95#)

16 KB Russian Swings (1.5 Pood/2 Pood)

2 Bucket Toss (15′)

031616

Strength

Split Jerk 1-1-1-1 (Pyramid Set)

MetCon

3 Rounds For Time of:

15 HSPU

30 Wall Balls (W:14/9 M: 20#/10′)

45 Double Unders

031516

Strength

Front Rack Walking Lunge 10RM (4 Sets)

Lift

3-Position Power Clean 1-1-1-1-1-1 (65/95/135#)

MetCon

10 Minute AMRAP of:

15 Deadlifts (95/135#)

15 Box Hops (20/24″)

20 Deadlifts (125/185#)

15 Box Hops (20/24″)

25 Deadlifts (155/225#)

15 Box Hops (20/24″)

30 Deadlift (185#/275#)

15 Box Hops (20/24″)

CASHOUT: 90s MAX Tire Flips

031416

Lift

3-Postion Power Snatch 1-1-1-1-1-1

Strength

75 Bench Press (95/135#)

MetCon

21-18-15-12-9-6 For Time of:

SDHP (65/95#)

Tuck Jumps

CASHOUT: 250m Row Sprint

031216

MetCon

A) For Time:

25 Med Ball Slams

35 Wall Balls

50/Side Med Ball Russian Twist

35 Wall Balls

25 Med Ball Slams

(W: 14/9  M: 20#/10′)

B) 6 Rounds For Time of:

5 Burpee To Target (8/12″)

15 Jump & Touch (8/12″)

25 Pushups

031116

Strength

Push Press 5-5-5-5-5 (Increasing Weight)

EMOTM 10:

-Push Press (2) + Split Jerk

MetCon

CrossFit Games Open 16.3 (Click to view)

031016

Plyometrics

Accessory

Pause Front Squats 8×1 (10s Pause)

Deficit RDL 3×8

MetCon

5 Rounds NOT For Time of:

150m Row

36′ Sprint

10 KB Swings (25/35#)

72′ Sprint

5/Arm SA KB Thrusters (25/35#)

108′ Sprint

Rest 2 Minutes

*Score = Slowest Round

030916

Push Jerk Technique

Lift

Push Jerk 5-5-3-3-1-1-1-1-1

MetCon

“Mini Cindy”

10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

030816

Strength

Back Squat 10-5-10-5-10-5

EMOTM 6 Minutes of:

– 10 Jump Squats (65/95#)

MetCon

For Time

1000m Row

THEN…

10 Rounds of:

1 Power Clean (115/185#)

3 HSPU

5 Wall Balls (W: 14/9 M: 20#/10′)

THEN…

100 Double Unders

030716

Strength

Block Bench Press 5-5-5-3-3-3-3

CASHOUT: DB Bench Flies 10-10-10

MetCon

“Rahoi”

12 Minute AMRAP of:

12 Box Hops (20/24″)

6 Thrusters (65/95#)

6 Bar Facing Burpees

030416

Skill

Kipping/T2B

Strength

EMOTM 6:

10 Strict Press (55/75#)

MetCon

CrossFit Games Open 16.2 (Click to view)

030316

Strength

Deadlift 1-1-1

KB Suitcase Deadlift 3×5/side

MetCon

For Time (12 Minute Time Cap):

50 Thrusters (65/95#)

40 T2B

30 Pistols

20 Hang Power Snatch (65/95#)

030216

Lift

Split Jerk 3×3 (Increasing), 5×1 @ 90%

Walkouts 5×1 @ 90%

MetCon

21-15-9 For Time of:

Cleans (95/135#)

HSPU

030116

Strength

Reverse Deficit Lunge 5×10/side

*20 Banded Hamstring Curls After Each Set*

MetCon

8 Minute AMRAP of:

2 Deadlifts (125/225#)

2 Box Hops (24/30″)

4,4,6,6,8,8, etc…

022916

Strength

Back Squat 8-8-8-8-8

MetCon

“Leap Year”

4 Rounds For Time of:

2 Bar Muscle Ups

29 KB Swings (1/1.5 Pood)

20 Thrusters (55/75#)

16 Situps

022716

Plyometrics – 45 Minutes

022616

MetCon

CrossFit Games Open 16.1 (Click to view)

022516

Strength

Back Squat 3-3-3-2-2-2

CASHOUT:  50 Lateral Leaps (Per Side)

MetCon

For Time:

100 Double Unders

80 Box Hops (20/24″)

60 Double Unders

40 Box Hops (20/24″)

20 Double Unders

*Rest 3 Minutes*

Max Plank (Elbows)

022416

Skill

HandStand/Shoulder Taps

Lift

Snatch Pull/High Pull Technique

20 Muscle Snatch

20 Split Snatch @ ~60%

20 Power Snatch @ ~60%

20 Squat Snatch @ ~60%

Mobility

Ankle/Groin

Accessory (Optional)

50-40-30-20-10 NOT For Time of:

Situps OR GHDSU

*60s Plank Between Sets

022316

Strength

Push Press 10-8-8-4-4-1-1

OH Bar Holds (65/95#) 5x30s

MetCon

5 Rounds For Time of:

15 Calorie Row

12 T2B

9 Burpee To Target

022216

Strength

EMOTM 16 Minutes of:

-3 Front Squat @ 75%

-10 Pistols

*Alternate Minutes*

MetCon

15 Minute AMRAP of:

3 OH Squats (65/95#)

3 C2B Pullups

6 OH Squats (65/95#)

6 C2B Pullups

9 OH Squats (65/95#)

9 C2B Pullups

12,12,15,15, etc.

022016

MetCon

A.  10-20-30 For Time of:

Plate Burpees (25/45#)

Pullups

KB Swings (35/55#)

B.  20-15-10-5 For Time of:

HSPU

SA KB OH Squat/Arm (25/35#)

C. 2 Minute AMRAP of:

5 DUs

5 Tuck Jumps

021916

Strength

Wide Grip Bench Press 10-10-10-10-10

CASHOUT: 25 Ring Dips

MetCon

CrossFit Games Open 15.1a &15.1b (Click to view)

021816

Strength 

Front Squat 10RM

Pause Front Squat 10×1 (75% of 10RM)

MetCon

3 Rounds For Time of:

25 Wall Balls (W: 14/9 M:20#/10′)

25 Box Hops (24/30″)

021716

Skill

Teddy Bear Stand/Headstand/Handstand Drills

Lift

Snatch Pull 2×5

Snatch High Pull 2×5

OH Squat 2×5

Snatch Drop 2×3

EMOTM 12 Minutes of:

Minute 1 – 70% 1RM Snatch

Minute 2 – 75%

Minute 3 – 80%

Minute 4 – 85%

Minute 5 – 90%

Minute 6 – Rest

Minute 7 – 70%

Minute 8 – 75%

Minute 9 – 80%

Minute 10 – 85%

Minute 11 – 90%

Minute 12 – MAX (1 Attempt)

Mobility

Groin/Quads

021616

Accessory

Rotator Cuff

Strength

Back Squat 10-10-10-10 @ ~60-70% 1RM

EMOTM 6 Minutes of:

-10 SG Strict Press (From Knees)

MetCon

For Time:

100 Ring Pushups

Strength Accessory (Optional)

Seated Sled Pulls

021316

MetCon

Plyometrics – 45 Minutes

021216

Strength

Deadlift Holds 7xMax (125/225#)

Stiff Legged Deadlifts 8-8-8 (65/95#)

MetCon

CrossFit Games Open 14.1 (Click To View)

021116

Strength

Back Squat 30-5-20-3-10-1

MetCon

12 Minute AMRAP of:

15 Wall Balls (W: 14/9 M: 20#/10′)

12 Burpees

40′ KB Waiter Carry Left Arm (35/55#)

40′ KB Waiter Carry Right Arm (35/55#)

021016

Whiteboard Wednesdays

What’s your favourite/least favourite WoD?

Skill

Muscle Ups

Lift

Snatch High Pull 3-3-3-3

Snatch Balance 3-3-3-3

Squat Snatch 1-1-1-1-1-1-1-1

Mobility

Dynamic Hip/Groin Movement

020916

Strength

BTN Push Jerks 5-5-5-5-5-1-1-1

CASHOUT: 40 HSPU For Time

MetCon

Drop Ladder 10-1 For Time of:

KB Swings (1.5/2 Pood)

T2B

Tuck Jumps

020816

Strength

Front Squat 8×3 @ 75%

CASHOUT: 50 Pistols For Time

MetCon

12 Minute AMRAP of:

7 Deadlift (75/115#)

5 Hang Squat Cleans (75/115#)

3 S2OH (75/115#)

1 Wall Walk

020616

Skill

Headstand/Handstand

MetCon

A.  5 Rounds For Time of:

10 Thrusters (65/95#)

10 CTB Pullups

B.  5 Rounds For Time of:

15 SDHP (65/95#)

15 Box Hops (20/24#)

CASHOUT: 500m Row Sprint

020516

Strength/Lift

EMOTM 16 Minutes of:

-10 Bench Press (85/125#)

– 1 Clean + 2 Jerks ~75%

MetCon

CrossFit Games Open 13.1 (Click to view)

020416

Strength

1-1/4 Front Squats 5-5-5

EMOTM 10 Minutes of:

-2 Front Squats @ 75%

MetCon

4 Rounds For Time of:

20 KB Swings (35/55#)

20 Box Over Burpees (20/24″)

020316

Whiteboard Wednesday

What does CrossFit mean to you?

Technique

Snatch – Pulling/Catching

Lift

3 Position Power Snatch 1-1-1-1-1-1

Power Snatch + OHS + Snatch Drop 1-1-1-1-1

Squat Snatch 3-3-3-3-3

Mobility

Ankles/Hips/Delts

020216

Accessory

EMOTM 10 Minutes of:

-30s Bar Hang

-30s OH Bar Hold (65/95/135)

*Alternate Minutes

Strength

EMOTM 6:

-10 TnG Push Press (65/95#)

MetCon

For Time:

100 Plate Burpees (25/45#)

CASHOUT: 250m Row Sprint

020116

Strength

EMOTM 10:

-3 Back Squats @ 80%

CASHOUT: 40 Unbroken Lunge Jumps

MetCon

For Time:

60 Calorie Row

50 Pullups

40 Pistols

30 Deadlift (125/185#)

20 T2B

10 Cleans (95/135#)

013016

MetCon

A) EMOTM 16 of:

Minute 1: 15 KB Swings (35/55#)

Minute 2: 15 Pushups

Minute 3: 40 DUs

Minute 4: 15 Med Ball Slams (14/20#)

B) 9-6-3-6-9 For Time of:

Deadlift (185/275#)

T2B

C) 5 Minute AMRAP of:

80′ Shuttle Sprint (There & Back x 1)

10 Air Squats

160′ Shuttle Sprint (There & Back x 2)

10 Air Squats

240′ Shuttle Sprint (There & Back x 3)

10 Air Squats

Etc…

012916

Strength

Close Grip Bench Press 10-8-6-4-2

MetCon

“Portage”

For Time

1000′ OH Walking Lunge (25/45#)

012816

Accessory/Strength

Straight Leg Deadlift 8-8-8-8-8

MetCon

30-20-10 For Time of:

OH Squats (65/95#)

Bar Facing Burpees

*Between EACH MOVEMENT Perform 3 Muscle Ups

012716

Lift

Clean & Jerk

3 @ 60%

3 @ 70%

2 @ 75%

3×1 @ 90%

Skill

EMOTM 6:

-10 Pistols

MetCon

27-21-15-9 For Time of:

SDHP (65/95#)

Pullups

012616

Skill

EMOTM 8:

-1 Rope Climb + 5 Deficit HSPU (4″ Deficit)

Strength

Double KB Push Press 10-10-10-10

DB Strict Press 5-5-5-5

MetCon

10 Minute AMRAP of:

5 Deadlifts (75/115#)

7 S2OH (75/115#)

9 T2B

012516

Strength

OH Squat 5RM

MetCon

“Jackie”

For Time:

1000m Row

50 Thrusters (35/45#)

30 Pullups

012316

MetCon

Plyometrics – 45 Minutes

012216

Strength

Weighted Pullups 3RM

MetCon

“The Ledge”

4 Rounds For Time of:

20 Pistol Squats

20 Box Hops (20/24″) w/Med Ball (20/14#)

20 Burpee Box Hops (24/30″)

20 Box Hops (30/36″)

012116

Accessory

Chest/Back

Skill

Banded Muscle Ups

Muscle Up + Ring Dip x 10

Metcon

50-40-30-20-10 For Time of:

Double Unders

*10 Hang Power Snatch (75/115#) Between Rounds

012016

Whiteboard Wednesdays

Accessory Movement – The When’s and Why’s

Strength

Reverse Deficit Lunge 10-10-10-10

Lift/Skill

EMOTM 12 Minutes:

-8 T2B

-8 TnG Squat Cleans @ 50%

*Alternate Minutes

MetCon

“CrossFit Baseline”

For Time:

500m Row

40 Air Squats

30 Situps

20 Pushups

10 Pullups

011916

Strength

Split Jerk 3-3-3-3-3-1-1-1

CASHOUT: 10 Wall Walks

MetCon

3 Rounds For Time of:

35 KB Swings (35/55#)

35 Pushup

011816

Mobility 

Quads

Strength

Back Squat 3-3-3-3-3-3-3-3 @ 75%

CASHOUT: 50 Weighted Step Ups (W: 35/20 M: 45#/24″)

MetCon

“Karen”

For Time:

150 Wall Balls (W: 14/9 M: 20#/10′)

011616

Skill

L-Sit (Parallette/Ring/Hang)

MetCon

6 Minute AMRAP of:

8 Wall Balls (W: 14/9 M: 20#/10′)

8 Med Ball Slams (14/20#)

-120s Rest

6 Minute AMRAP of:

8 Med Ball Cleans (14/20#)

8/side Med Ball Russian Twists (14/20#)

-5 Minutes Rest

14 Minute AMRAP of:

5 Deadlifts (155/225#)

20 Box Hops (20/24″)

3 Wall Walks

011516

MetCon

“Route 90” (Formerly known as The 900)

For Time (Partition As Needed):

200 DUs

175 Push Press (35/45#)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get Ups (35/45#)

Accessory (Optional)

Single Leg RDL 3×10/side @ WW

011416

Mobility

Lower Body

Skill

Muscle Ups

MetCon

EMOTM 16 Minutes of:

-10 Burpees + 1 MU

-12 SA Snatches (50/70#)

011316

Whiteboard Wednesdays

Weight Belts

Skill

Pistol Squat

Lift

EMOTM 10:

-Squat Clean/Power Jerk/Hang Squat Clean/Split Jerk

MetCon

21 Calories Row

42 Double Unders

15 Calories Row

30 Double Unders

9 Calorie Ros

18 Double Unders

011216

Skill

Rope Climb/Rope Pulls

Strength

Snatch Grip Push Press 5-5-5-5-5

MetCon

14 Minute AMRAP of:

-On Every 2nd Minute Perform 5 Burpees

2 HSPU

2 Pistol Squats

1 Rope Climb

4 HSPU

4 Pistol Squats

1 Rope Climb

6 HSPU

6 Pistol Squats

1 Rope Climb

Etc…

011116

Strength

OH Squat 1RM

MetCon

“Fight Gone Bad” (Click to view)

010916

MetCon

Plyometrics – 45 Minutes

010816

Skill

Kipping

EMOTM 8

-5 Kipping/Butterfly Pullups

-5 Kipping Ring Dips

*Alternate Minutes

MetCon

“Nasty Girls”

50 Air Squats

7 Ring Muscle Ups

10 Hang Power Cleans (95/135#)

010716

Strength

Deadlift 5-5-5-3-3-3

Stiff Legged Deadlift 3-3-3-3-3

MetCon

For Time:

21 OH Squats (65/95#)

21 Pullups

15 OH Squats (75/115#)

15 CTB Pullups

9 OH Squats (95/135#)

9 Bar Muscle Ups

010616

Skill

Strict/Kipping T2B

Strength

OH Barbell Walking Lunge Steps 3×10 (95/135#)

MetCon

12 Minute AMRAP of:

15 Thrusters (75/115#)

15 Lateral Leap Burpees

-Immediately Followed by:

7 Minutes To Establish:

6RM Front Squat (From Rack)

010516

Mobility

Delts/Shoulder Girdle

Strength

Push Press 5-5-5-5

EMOTM 7 of:

-Push Press (2) + Push Jerk @ WW

MetCon

18 Minute AMRAP of:

7 T2B

14 Wall Balls (W: 14/9 M: 20#/10′)

21 Box Hops (20/24″)

010416

Mobility

Quads/Hips

Strength

Back Squat 5-5-5-5-5 @ 80%

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

010216

Strength

Front Squat 10-10-10-10-10

MetCon

4 Rounds For Time of:

30 KB Swings (35/55#)

60 Double Unders

123115

“2015”

2015m Row

12 Clean & Jerks (105/155#)

31 HSPU

365 Double Unders

52 Burpees

123015

Strength

Deadlift 1RM

MetCon

“Fran”

21-25-9 For Time of:

Thrusters (65/95)

Pullups

122915

Strength

Back Squat 1RM

MetCon

“Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

122815

Strength

Strict Press 1RM

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

122415

12 Days Of Christmas

122315

Skill

A. EMOTM 8 Minutes of:

1 Pullups + 1 T2B x 3

B. EMTOM 6 Minutes of:

-MU Row/Transition x 3-5

Whiteboard Wednesday

Lifting Straps – The “How To’s”

Clean Pulls 5×1 (@ 100% 1RM Clean)

122215

Strength

Bench Press 10-10-10-10

EMOTM 10:

-1 Bench Press (~90%)

MetCon

“Isabel”

For Time:

30 Snatches (95/135#)

CASHOUT: Partner Shuttle Sprints

122115

Strength

EMOTM 10 Minutes of:

-1 Back Squat @ 90%

CASHOUT: 50 Squat Jumps (65/95#)

MetCon

30-50-30 For Time of:

Pistol Squats

Pullups

121815

Strength

A. Strict Press 5-5-5-5-5

B. 1 Wall Walk + 1 HSPU (10 Sets)

MetCon

6 Rounds For Time of:

15 KB Swings (1/1.5 Pood)

30 DUs

121715

Strength

Front Squat 7-7-7-7-7-7

MetCon

21-15-9 For Time of:

Deadlifts (155/225#)

Box Hops (20/24″)

T2B

*Complete Each Round With 1 Legless Ropeclimb, 1 Ropeclimb, or 2 Rope Pulls

121615

Whiteboard Wednesday

Muscle Fiber Typing

What Makes Rich, Rich?

Skill

Muscle Up Technique/Drills/Modifications

EMOTM 12:

-1 MU + 1 Ring Dip

Lift

Hang Squat Snatch 1 RM

121515

Strength

Back Squat 10-8-6-4-2 -1-1-1

CASHOUT: 50 Pistol Squats

MetCon

For Time

60 Burpee To Plate

50 Air Squats

40 Pullups

30 Ring Dips

20 Pushups

10 HSPU

121415

Strength

Bench Press

10-1-20-1-30-1

MetCon

“Grace”

For Time:

30 Clean and Jerk (95/135#)

CASHOUT: 50 GHDSU

121215

Skill

Handstand/Headstand/Shoulder Taps (15-20 Minutes)

MetCon

A. These 4 AMRAPs will be couplets that start at 1 rep and increase by 1 rep every round.  The timer will not stop between AMRAPs.

:00-3:00

Deadlift (55/75#)

Bar Facing Burpees

3:00-6:00

Power Clean (55/75#)

Jump and Touch (8/12″)

6:00-9:00

Back Squat (55/75#)

Box Overs (20/24″)

9:00-12:00

Push Jerk (55/75#)

Tuck Jumps

B.  Drop Ladder 10-1 For Time of:

Hand Release Pushups

***Between Each Round Perform 1 Wall Walk***

121115

Strength

Pause Front Squat (10 Second Pause)10×1 @ ~50-60%

MetCon

EMOTM 16 Minutes:

Minute 1: 3 Rope Climbs/5 Rope Pulls

Minute 2: 3 Muscle Ups/5 Ring Pullups+5 Ring Dips

Minute 3: 15 Calorie Row

Minute 4: 15 Thrusters (65/95#)

121015

MetCon

“Filthy Fifty”

120915

Whiteboard Wednesday

Breathing Technique (Weight Lifting vs. Cardiovascular Movement)

Intra Abdominal Pressure

Lift

Split Jerk 3-3-3-3-3

**40 Pullups**

Hang Squat Clean 3-3-3-3-3

**40 Pullups**

120815

Strength

Push Press 1-10-1-20-1-30

MetCon

For Time:

50 Power Cleans (105/155#)

*5 Pullups On Every 2nd Minute

120715

Strength

Back Squat 8RM

EMOTM 6 Minutes of:

-10 Pistols

MetCon

21-15-9 For Time of:

KB Swings (1.5/2 Pood)

Burpee Pull Ups

120515

MetCon

In any order, complete:

A.  10 Minute AMRAP of:

5 GHD Situps

10 Wall Balls (14/9, 20#/10′)

20 OH Lunge Walk Steps (14/20#)

B.  9-15-21-15-9For Time of:

SDHP (65/95#)

Box Hops (20/24″)

C.  For Time:

3000m Row

40 Pullups

120415

Strength

EMOTM 16 Minutes of:

-5 Strict Press (~75%)

-5 Deficit HSPU (3-5″)

*Alternate Minutes

MetCon

3 Rounds For Reps of:

60s Rowing (Calories)

60s Snatches (55/75#)

60s Double Unders

60s Med Ball Slams (14/20#)

60s Bar Over Burpees

60s Rest

120315

Strength

“Death By Front Squats”

W: 95# M:135#

MetCon

17 Minute AMRAP of:

20 Wall Balls (W14/9 M:20#/10′)

15 T2B

10 Box Hops (20/24″)

120215

Whiteboard Wednesday

GHD Setup

GHD Situps

GHD Back vs. Hip Extension

Lift

Deficit Snatch Pulls 3-3-3-3-3 @ 95%

Snatch Drop + OH Squat 1-1-1-1-1

Snatch 5-4-3-2-1

120115

Strength

EMOTM 16 Minutes of:

-1 Back Squat (~80%)

-10 Pistol Squats

*Alternate Minutes

MetCon

50-40-30-20-10 For Time of:

Shoulder To Overhead (55/75#)

Double Unders

113015

Strength

Bear Complex 1-1-1-1-1-1 (Heavy Single)

-Power Clean

-Front Squat

-Push Press

-Back Squat

-Push Press

MetCon

For Time:

1000m Row

50 Pullups

50 KB Swings (35/55#)

112815

Skill

Double Unders

MetCon

In teams of 2, complete:

“McGhee”

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

112715

Strength

Back Squat 3 x [5-3-1] @ 80%

MetCon

In teams of two, complete:

15 Minute AMRAP of:

15 Lunge Walk Steps

10 Med Ball Slams (14/20#)

5 Burpees

112615

Strength

Bench Press 1RM

DB Flys 3×10

MetCon

“Death By Kettlebell Swing”

Minute 1 – 2 KB Swings (35/55)

Minute 2 – 4 KB Swings (35/55)

Minute 3 – 6 KB Swings (35/55#)

Etc…

CASHOUT: 300m Row Sprint

112515

Skill

Rope Climb (Scottish Hook)

Lift

Squat Snatch 5-4-3-2-1

EMOTM 6 Minutes of:

-5 SG Press

MetCon

5 Rounds For Time of:

100′ Bear Crawl

10 SA Snatches (30/50#)

112415

Strength

Deadlift Holds 10×1 (10s Hold)

KB Suitcase Deadlift 3×5/Side

MetCon

15 Minute AMRAP of:

5 HSPU

10 Ring Dips

15 KB Thrusters (25/35#)

112315

Skill

Muscle Ups

Strength

Front Squat 3 x [7-5-3] @ 80%

MetCon

2 Rounds For Time of:

50 Wall Balls (W: 14/9 M: 20#/10′)

100 Double Unders

112115

Mobility

Shoulders/Wrists

Skill

Handstand Technique

MetCon

A. 5 Rounds For Time of:

20 Box Hops (20/24″)

10 Pullups

B.  5 Rounds For Time of:

20 Burpees

10/Side SA Snatches (30/50#)

112015

Strength

EMOTM 10 Minutes of:

-5 Bench Press (105/155#)

CASHOUT: 50 Ring Pushups

MetCon

In teams of 2 (relay), complete for time:

“Holleyman”

30 Rounds:

5 Wall Balls (W:14/9 M:20#/10′)

3 HSPU

1 Clean (155/225#)

111915

Double Under Technique

Strength

Back Squat 3-3-3-3-3-3-3-3

Hugo Lunges (Barbell) 3×6/Leg

MetCon

10 Rounds For Time of:

5 Ring Dips

10 Deadlifts (105/155#)

111815

Mobility

Delts/Hips

Skill

Handstand/Handstand Pushups

Lift

Snatch Pull 3-3-3-3-3

2 Position Snatch 1-1-1-1-1

MetCon

EMOTM 12 Minutes of:

Minute 1: 15 KB Swings (1/1.5 Pood)

Minute 2: 15 Med Ball Slams (14/20#)

Minute 3: 30 Double Unders

111715

Skill

Rowing Technique

Strength

Deadlift 4-4-4-4-2-2-2-2

Good Morning 8-8-8

MetCon

Ladder 10-1 For Time of:

Thrusters (65/95#)

Chin Ups

CASHOUT: Partner Sprints/Plank

111615

Strength

Front Squat 3-3-3-3-3-3-3-3

CASHOUT: 30 Weighted Pistols

MetCon

5 Rounds For Time of:

10 Push Press (75/115#)

20 Air Squats

30 DUs

(15 Minute Cap)

111415

Clean & Jerk Technique (Speed)

Snatch Technique (Speed)

MetCon

***Any style of Clean & Jerk and Snatch can be used***

A. 3-6-9-6-3 For Time of:

K2E

Clean & Jerks (85/125#)

B. 3-6-9-6-3 For Time of:

T2B

Snatches (85/125#)

C.  4 Rounds For Time of:

200m Row

20 Situps

111315

Strength

Front Squat 6-6-6-2-2-2

EMOTM 8 Minutes of:

-1 Front Squat (>85%)

MetCon

21-18-15-12-9-6 For a time of:

SDHP (65/95#)

Box Hops (20/24″)

111215

Strength

Bench Press 5x [5-3-1] @ 80%

CASHOUT:

10 Ring Dips

10 Decline Pushups

10 Wide Pushups

10 Narrow Pushups

10 Stagger Pushups

MetCon

For Time:

1000m Row

400m Run

1000m Row

111115

MetCon

“Bulger”

10 Rounds For Time of:

150m Run

7 CTB Pullups

7 Front Squat (95/135#)

7 HSPU

111015

Strength

Reverse Deficit Lunge 10-10-10-10-10

***5 Broad Jumps (4’/6′) After Each Set***

MetCon

50 Burpees

50 Burpee Box Hops (20/24″)

50 Burpee Pullups

110915

Skill

Muscle Up Technique

Strength

Back Squat 6-6-6-2-2-2

EMOTM 8 Minutes of:

-1 Back Squat (>85%)

MetCon

7 Rounds For Time of:

7 KB Swings (1.5/2 Pood)

14 Pushups

110715

Skill

Headstand/Teddybear Stand/Handstand

MetCon

9-15-21-15-9 For Time of:

Wall Balls (W:14/9 M:20#/10′)

Situps

Double Unders (18/30/42/30/18)

Mobility

Athlete Choice

110615

Skill

Rope Climb

Rope Pulls

Strength

Bench Press

2×7

2×5

2×3

3×1

CASHOUT: SA DB Chest Press 3×10/arm

MetCon

21-15-9 For Time of:

Ring Pushups

***3-2-1 Reps of EITHER Rope Climb or Bear Crawl In Between Rounds

110515

Strength

Front Squat 10-8-6-4-2

CASHOUT: 30 Single Arm OH KB Squats

MetCon

“Tabata Mashup”

Axl Bar Deadlifts (70/100#)

Box Hops (20/24″)

Power Snatches (55/75#)

Bar Over Burpees

110415

Technique

Power Clean – The Catch (Footwork/Depth)

Lift

Hang Power Clean 3-3-3-2-2-2

EMOTM 8 Minutes of:

-Hang Power Clean/Push Press/Split Jerk

Skill

30 Kips

20 Beat Swings

10 CTB Pullups

MetCon

For Time:

100 Thrusters (35/45#)

*Every 2nd Minute Perfrom 5 Burpees

110315

Mobility

Hamstrings/Delts

Strength

OH Lunge Walk 10-10-10-10-10

SL Step Ups 3×5/Side (30/50#)

MetCon

5 Rounds NOT For Time of:

8 Wall Balls (W:14/9, M:20#/10′)

12 SA Alternate KB Snatches (1/1.5 Pood)

16 Tuck Jumps

200′ Shuttle Sprint

60s Rest

***Slowest Round Will Be Recorded***

110215

Strength

Back Squat 10-8-6-4-2

EMOTM 8 Minutes of:

-1 Back Squat (>85%) + 6 Pistol Squats

MetCon

60 Calorie Row

50 KB Swings (1/1.5)

40 Burpees

30 Pullups

20 Ring Pushups

103015

MetCon

A. For Time:

20 Ground To Overhead (75/115#)

30 T2B

20 OHS (75/115#)

30 Calorie Row

B. Every 5 Minutes For 20 Minutes Perform:

15 Pullups

30 Pushups

45 Air Squats

102915

Lift

Snatch Grip Push Press (2) + OH Squat (5)

*5 Sets (Increasing Weight)

SOTS Press 2×10

MetCon

7 Rounds For Time of:

10 S2OH (75/115#)

Pullups

102815

Strength

Deadlift 5 x AMRAP @ 80%

MetCon

Every 90s For 15 Minutes Perform:

5 Hang Cleans (95/135#)

10 Pushups

102715

Skill

Kipping Technique

Beat Swings

CTB Pullup Technique (Kipping/Butterfly)

Hollow Rock/Superman Holds & Transitions

MetCon

15 Minute AMRAP of:

10 Power Snatches (75/115#)

20 Wall Balls (W: 14/9 M: 20/10)

30 Double Unders

102615

MetCon

12 Minute AMRAP of:

12 KB Swings (1/1.5 Pood)

24 Goblet Lunge Walk Steps (1/1.5 Pood)

Lift

EMOTM 8 Minutes of:

-Tall Squat Clean

-Squat Clean

Split Jerk 5-4-3-2-1 (Increasing Weight)

102415

Mobility

Ankles/Hips/Lats/Forearms

Skill

Pull-up Progressions

Pistol Squat Progressioms

MetCon

10 Rounds For Time of:

10 Muscle Snatches (55/75#)

10 Med Ball Cleans (14/20#)

102315

MetCon

A) 3 Minute AMRAP of:

1 Burpee

1 Thruster (55/75#)

2 Burpees

2 Thrusters (55/75#)

Etc…

-Rest 2 Minutes Between Sets

**3 Sets**

B) 8 Rounds For Time of:

7 Pullups

7 Pushups

-Immediately after perform 50 SDHP (55/75#)

-Time will stop after the SDHP

102215

Power Snatch Technique

Lift

EMOTM 12 Minutes of:

Power Snatch (2) + Snatch Balance

MetCon

10-8-6-4-2 For Time of:

Box Hops (20/24″)

HSPU

SA DB Snatches (30/50#)

102115

Strength

Deadlift 5xAMRAP

MetCon

5 Rounds For Time of:

20 Pushups

15 KB Single Arm Bent Over Rows (Per Side)

102015

Strength

Pull Ups 5xMAX

Negative Pullups/Ring Rows 5×2

MetCon

7 Rounds For Time of:

10 Front Squats (75/115#)

7 Push Jerk (75/115#)

101915

MetCon

12 Minute AMRAP of:

15 Wall Balls (W:14/9 M:20#/10′)

10 KB Swings (1/1.5 Pood)

5 Pullups

Strength

Front Squats 4×10 @ ~60-65%

Stagger Stance Good Morning 3×8 (Per Leg)

CASHOUT: Block Run For Time (~800m)

101715

Skill

Handstand

Downward Dog Drills

Donkey Kick Drills

Single Leg Downward Dog Drills

MetCon

12 Minute AMRAP of

9 Pullups

6 KB Swings (1.5/2 Pood)

3 Wall Walks

CASHOUT: Handstand Hold Tabata

101615

MetCon

A. For Time:

100 KB Swings (1/1.5 Pood)

100 Double Unders

50 Hollow Rocks

B.  For Time:

10 Snatches

20 OH Squats

30 Thrusters

40 Deadlifts

50 Back Squat

(W: 65 M: 95#)

101515

Mobility/Skill

Over Head Position

OHS Technique

Strength

OH Squat 8-8-8-8 (Increasing Weight)

MetCon

5 Rounds For Time of:

7 Squat Cleans (105/155#)

14 KB Swings (1/1.5 Pood)

101415

Strength

Deadlift 5xAMRAP @ 65%

Good Mornings 3×8

MetCon

“Burgener Beep Test”

For as long as possible (OR 15 Minute AMRAP), EMOTM of:

7 Thrusters (45/75#)

7 Pullups

7 Burpees

101315

Skill

CTB Pullups/Kipping Technique

Kipping 3×10

Beat Swings 3×8

Negative Pullup 5x10s

CTB Pullups 3xMAX

MetCon

12 Minute AMRAP:

9 KB Swings (1/1.5 Pood)

9 Box Hops (20/24″)

9 Burpees

101015

Skill

Handstand Technique Drills

-Hollow

-Plank (Scap Retrac)

-Side Hollow

-Candle

Handstand Lunge Drill

Application

4xMax Pushups (30s Rest)

-60sRest

4xMax OH Bar Hold (30s Rest)

-60s Rest

4xMax Hollow Hold/L-Sit Hold (30s Rest)

100915

MetCon

A) EMOTM 16 Minutes of:

Minute 1: 15 Wall Balls (W: 14/9 M 20#/10′)

Minute 2: 12 Burpees

Minute 3: 12 Box Jumps (20/24″)

Minute 4: 15 V-Ups

**Repeat for 4 sets**

REST 5 Minutes

B) EMOTM 15 Minutes of:

Minute 1: 30 Double Unders

Minute 2: 20 KB Swings (35/55)

Minute 3: 5-10 HSPU

**Repeat for 5 Sets**

Accessory

Rotator Cuff (External Rotation) 3×15

100815

Mobility

Hip Adductors/Abductors

Lift

Snatch High Pull 3×2 @ 90%

3 Position Power Snatch 4×1 @ 65%, 4×1 @ 70%

MetCon

10 Rounds NOT For Time of:

150m Row

30s Rest

100715

Mobility

IT Band

Strength

Deadlift 5xAMRAP @ 65%

MetCon

15 Minute AMRAP of:

10 Power Snatches (75/115#)

20 Double Unders

30 Air Squats

100615

Strength

Strict Pullups 8xMAX (60s Rest)

Batwing Rows 3×5 (5s Pause)

MetCon

200m Farmer Carry

15 KB Swings

12 Goblet Squat

(W: 35# M: 55#)

100515

Strength

Back Squat 4-4-4-4

Hugo Lunges 4×10

MetCon

10 Minute AMRAP of:

10 T2B

25 Double Unders

-2 Minute Rest

5 Minute AMRAP of:

5 Hollow Rocks

10 V-Ups

15 Sit Ups

100315

Accessory

Rotator Cuff 3×8

Banded Rotator/Scapula Series

Shoulder Mobility

Skill

Handstand

-Kick Ups

-Wall Walks

-HSPU

-Shoulder Taps

-Handstand Walk

Baseline

1000m Row For Time

100215

MetCon # 1

3 Rounds For Time of:

50 Double Unders

50 Situps

MetCon #2

CrossFit Games Open 12.3

100115

Strength

Push Press 10-8-6-4-2

Lateral Raises 2×8

MetCon

5 Rounds For Time of:

5 Power Cleans (105/155#)

5 Box Over Burpees (20/24″)

093015

Mobility

Quads

Strength

Back Squat 4-4-4-4

MetCon

Drop Ladder 10-1 For Time of:

HSPU

Pushups

CASHOUT: 50 Pullups

092915

Lift

3 Position Snatch 5 @ 70%

MetCon

21-15-9 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

OH Squats (55/75#)

 Bar Facing Burpees

092815

Strength

Back Squat 6-6-6-6

Pause Front Squat 4×5 @ 65%

MetCon

7 Rounds For Time of:

11 Deadlifts (95/135#)

7 Push Jerks (75/115#)

092615

MetCon

Plyometrics – 45 Minutes

092515

Strength

Close Grip Bench Press 10-10-10-10

*10 Stagger Pushups After Each Set

MetCon

In teams of 2 or 4, complete:

45 Clean and Jerks (95/135#)

Followed by:

10 Minute AMRAP of:

5 Pullups

10 Pushups

15 Air Squats

Followed by:

45 Snatches (95/135#)

092415

Mobility

Delts

Strength

Strict Press 10-8-6-4-2

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

092315

Strength

Back Squat 6-6-6-6

CASHOUT: 50 Box Hops (20/24″)

MetCon

40 Wall Balls (W:14/9 M20#/10′)

30 Pullups

20 Thrusters (95/135#)

For Time

092215

Mobility

Ankles

Lift

High Hang Snatch High Pull 3-3-3-3 @ 85%

High Hang Squat Snatch 3-3-3-3-1-1-1

MetCon

4 Rounds For Time of:

150m Row

150′ Shuttle Sprint

8 KB Swings (1/1.5)

2 Minutes Rest

092115

Strength

Back Squat 8-8-8-8

Deadlift 6×1 @ 90%

Skill

EMOTM 12 Minutes of:

1st Minute – 3 MUs

2nd Minute – Wall Walk + 10 Shoulder Taps

3rd Minute – 10 Pistol Squats

091915

MetCon

Plyometrics – 45 Minutes

091815

Strength/Accessory

Deficit Deadlift 8-8-8-8

Single Leg RDL 5-5-5 (Per Side)

Good Mornings 8-8-8

MetCon

For Time:

50 Back Squats (Bar)

21-15-9 of:

Hang Power Snatch (55/75#)

T2B

50 Front Squats (Bar)

091715

Strength

Strict Press 10-8-6-4-2

Lift

EMOTM 12 Minutes of:

-Clean Pull

-Power Clean

-Clean Pull

-Squat Clean

Skill

Muscle Ups

091615

Strength

Back Squat 8-8-8-8

CASHOUT: 50 Weighted Curtsy Squats

MetCon

500m Row

45 Deadlifts (75/115#)

45 Shoulder To Overhead (75/115#)

For Time

091515

Strength

Snatch Grip Push Press (5) + OH Squat

*5 Sets

MetCon

4 Rounds For Time of:

50 DUs

12 Burpees

200m Run

091415

Strength

Back Squat 10-10-10-10

Front Squat 3×10 @ 40-50% (Technique/Pace)

MetCon

12 Minute AMRAP of:

20 Pullups

20 Situps

091215

MetCon

Plyometrics – 45 Minutes

091115

Strength

Bench Press 10-10-10-10

DB Chest Fly 3xMAX

MetCon

3 Rounds For Time of:

30 Air Squats

20 Power Cleans (95/135#)

10 Pullups

091015

Strength

Strict Press 10-8-6-4-2

CASHOUT: 50 Single Arm KB Press (Per Side)

MetCon

5 Rounds For Time of:

80′ OH Lunge Walk

5 Plate Burpees

(W:25# M:45#)

090915

Strength

Back Squat 10-10-10-10

*Increasing in 5lb increments

MetCon

3 Rounds For Time of:

Row 250m

25 KB Swings (1/1.5 Pood)

15 Pullups

090815

Skill

Snatch Technique

EMOTM 8 Minutes of:

-3 Position Snatch

EMOTM 8 Minutes of:

-Power Snatch

-OH Squat

-Squat Snatch

-OH Squat

MetCon

8 Minute AMRAP of:

1 HSPU

5 Double Unders

2 HSPU

10 Double Unders

3 HSPU

15 Double Unders

*Increase HSPU by 1 rep and DUs by 5 reps each round

090515

MetCon

Plyometrics – 45 Minutes

090415

Skill

MONKEY RINGS!!!

Strength

Deadlift

3×5

5×1

3×5

**Increasing weight for all sets**

MetCon

Tabata Mashup”

Rowing

Pullups

SA Snatches (35/50#)

HSPU

090315

Accessory

Rotator Cuff 3×8

Strength

Push Press 4-4-4-4

MetCon

4 Rounds For Time of:

50 Double Unders

10 Deadlifts (155/225#)

090215

Mobility

Hips/Quads

Skill/Strength

DB Split Snatch (Per Side) 5-5-5-5-5

Split Snatch 5-5-5-5-5

MetCon

Drop Ladder 10-1 For Time of:

Hang Squat Clean (95/135#)

Bar Over Burpees

T2B

090115

Mobility

Hips

Strength

Pause Back Squat 7×3

1st Squat – 5s Pause

2nd Squat – 3s Pause

3rd Squat – 1s Pause

MetCon

500m Row

150 Wall Balls (W:14/9 M: 20#/10)

500m Row

083115

Strength

Front Squat

2×2 @ 90%

2×4 @ 80%

2×6 @ 70%

MetCon

5 Rounds For Time of:

200m Run

15 OH Squats (65/95)

082915

MetCon

Plyometrics – 45 Minutes

082815

Strength

CrossFit Total

082715

Accessory

Midline Isolation Drills

Skill

Snatch Mechanics – “The Pull”

MetCon

3 Minute AMRAP of:

Power Clean (65/95#)

-60s Rest

3 Minute AMRAP of:

Front Squat (65/95#)

-60s Rest

3 Minute AMRAP of:

Push Press (65/95#)

-60s Rest

3 Minute AMRAP of:

Back Squat (65/95#)

082614

Skill

Kipping

Clean Technique – “The Pull”

MetCon

20-35-20 For Time of:

KB Swings (1/1.5 Pood)

Pushups

082515

Mobility

Hips/Hamstrings

Strength

Snatch Grip Deadlift 10-10-6-6-2-2

MetCon

14 Minute AMRAP of:

25 Wall Balls (W14/9 M:20#/10′)

50 Double Unders

082415

Strength

Front Squat 6-6-6-6-6

*Increasing Weight

MetCon

Once, For Time:

50 Pullups

40 Ring Dips

30 Pistol Squats

20 HSPU

082215

MetCon

Plyometrics – 45 Minutes

082115

Strength

Back Squat

2×5 @ 75%

2×3 @ 85%

3×1 @ 95%

3×3 @85%

MetCon

27-21-15-9 For Time of:

Handstand Pushups

DB Squat Clean Thrusters (20/35#)

082015

Push Jerk Technique

Rope Climb Technique

Strength

EMOTM 12 Minutes of:

Push Press (2) + Push Jerk

Skill

Rope Climb

081915

Strength

2 Position Deadlift 7-7-5-5

Single Leg RDL (DB)  6-6-6

MetCon

McGhee

30 Minute AMRAP of:

5 Deadlifts (185/275#)

13 Pushups

9 Box Hops (20/24″)

081815

Skill

Hollow Rocks/Holds/Rolls

Superman Rocks/Holds/Rolls

Strength

OH Squat 5-5-5-5-5

MetCon

3 Rounds For Time of:

10 Hang Power Cleans (95/135#)

20 Burpees

30 Double Unders

081715

Strength

12 Minutes To Establish:

1RM Bear Complex

4 Minute AMRAP of:

Bear Complex (65/95#)

MetCon

5 Rounds For Time of:

10 OH Squats (95/135#)

10 T2B

081515

MetCon

Plyometrics – 45 Minutes

081415

Strength

EMOTM 10 Minutes of:

-10 Bench Press (75/115#)

CASHOUT: 50 Ring Pushups

MetCon

In teams of 2, complete for time:

150 Deadlift

125 Back Squat

100 Push Press

75 Power Snatches

(W: 75# M:115#)

081315

Strength

Reverse Barbell Lunge 20-20-20

*20 Lateral Leaps After Each Set

MetCon

3 Rounds For Time of:

200m Farmer Carry (1/1.5 Pood)

30 T2B

081215

Mobility

Wrists/Forearms

Skill

Handstand/Handstand Walk

Strength

Banded Front Squat 5-5-5-5-5

Front Rack Step Up (Per Side) 8-8-8-8

MetCon (Optional)

For Time:

2000m Row

OR

1600m Run

081115

Accessory

Deltoid/Rotator Cuff

Strength

BTN Push Press 4-4-4-4

EMOTM 6 Minutes of:

-10 Unbroken Push Press (W:55/65# M:75/95#)

*Speed/Control

MetCon

4 Rounds For Time of:

200m Run

12 KB Swings (1/1.5 Pood)

21 Box Hops (20/24″)

081015

Strength

OH Squat

10-8-6-4-2

MetCon

5 Minute AMRAP of:

-10 Wall Balls

-5 Burpees

5 Minute AMRAP of:

-10 Med Ball Slams

-5 Burpees

5 Minute AMRAP of:

-10 Med Ball Cleans

-5 Burpees

(W:14/9 M:20#/10′)

*Running Timer

*Score is TOTAL BURPEES

080815

MetCon

Plyometrics – 45 Minutes

080715

Strength

Split Jerk

3×3 @ 70%

2×2 @ 80%

3×1 @ 90%

MetCon

“Hulk Hogan”

Every 2 Minutes For 20 Minutes of:

5 Power Cleans (135/185#)

3 Muscle Ups (Bar/Ring)

7 Burpees

080615

Strength

OH Lunge Walk 10-10-10-10-10

OH Single Leg Step Up (Per Side) 5-5-5

Skill

Muscle Up Technique/Drills

080515

Strength

Banded Deadlift 6-6-6-6-6

Accessory

RDL 8-8-8

MetCon

14 Minute AMRAP of:

10 Pistols

10 Wall Balls (W: 14/9 M:20#/10′)

10 Box Hops (20/24″)

Immediately followed by:

6 Minutes To Establish 2RM Power Snatch

080415

Strength

Seated Back Squat 5-5-5-5

Squat Jumps 15-15-15

MetCon

3 Rounds For Time of:

400m Run

20 Burpee Pullups

073115

Lift

High Hang Clean Pull 4×5

High Hang Snatch Pull 4×5

*Increasing weight

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pull Ups

*15 Minute Time Cap

073015

Strength

Pause Front Squat 5×3 @ 60%

MetCon

3 Rounds For a Time of:

500m Row

20 Pullups

30 Pushups

40 Air Squats

50 Sit-ups

072915

Pec/Tricep Mobility

Strength

Bench Press 10×3

Accessory

DB Flies 3×12

Rotator Cuff 3×8

MetCon

25-50-25 For Time of:

Wall Balls (W: 14/9 M: 20#/10′)

Rowing (Calories)

072815

Strength

Pause Back Squat 5×3 @ 60%

*3-5 Second Pause

MetCon

21-18-15-12-9-6-3 For Time of:

OH Squat (65/95#)

Box Overs (20/24″)

072715

Strength

Deadlift 10-8-6-4-2

Good Mornings 3×8

MetCon

21-15-9-15-21 For Time of:

Power Snatch (55/75#)

Double Unders (x2)

072515

MetCon

Plyometrics – 45 Minutes

072415

Pullup Technique (Kipping/Butterfly)

Strength

EMOTM 15 Minutes of:

-5 Pullups

MetCon

“Diane”

21-15-9 For Time of:

Deadlift (155/225#)

HSPU

072315

Strength

Overhead Squat 3RM

*From Ground

MetCon

50-40-30-20-10 For Time of:

KB SDHP (1/1.5 Pood)

Situps

072215

Shoulder Accessory/Mobility

Strength

Strict Press 10-8-6-4-2

**10 DB Push Press after each set

MetCon

15 Minute AMRAP of:

2 Wall Walks

4 Hang Power Snatches (65/95#)

6 Pushups

8 Thrusters (65/95#)

072115

Skill/Strength

**Squat Therapy**

VMO Squat 4×10

Back Squat Complex 4×5

Back Squat 4×20

Bulgarian Lunge 4×5/Leg

Mobility

Quads/Hips

072015

Strength

Deadlift 6×5 @ 80%

MetCon

EMOTM 12 Minutes of:

-5 Clean and Jerk (125/185#)

-5 Deficit HSPU

*Alternate Minutes

CASHOUT: 500m Row Sprint (Baseline)

071815

MetCon

Plyometrics – 45 Minutes

071715

Clean/Jerk Technique

Snatch Technique

Strength

EMOTM 10 Minutes of:

-5 Strict Pullups

-10 Ring Rows

*Alternate Minutes

MetCon

3 Rounds For Time of:

10 Clean and Jerks (95/135#)

10 Snatches (95/135#)

071615

Strength

“Death By…”

Front Squat @ 50% Body Weight

MetCon

EMOTM 14 Minutes of:

-400′ Shuttle Sprint

-15 Wall Balls (W: 14/9 M: 20#/10′)

071515

Strength

EMOTM 10 Minutes of:

-Push Jerk (2)/Split Jerk

EMOTM 6 Minutes of:

-10 SG Strict Press (45/65#)

MetCon

Drop Ladder 10-1 For Time of:

Pistols

Pullups

Chest Tap Pushups

071415

Mobility

Quads

Strength

Squat Jumps 4 x 10 @ 35-45%

-5/side Single Leg Step Ups AFTER each set

MetCon

21-15-9 For Time of:

Burpees

KB Swings (1.5/2 Pood)

Ring Dips

CASHOUT: 5 Rope Climbs

071315

Strength

Pause Deadlift 5×3 @ 70%

Single Leg RDL 3 x 8/leg

MetCon

15 Minute AMRAP of:

12 Snatch Grip Deadlift (75/115#)

9 Overhead Squats (75/115#)

6 Hang Power Snatches (75/115#)

071115

MetCon

Plyometrics – 45 Minutes

071015

Skill

“Golden Boy”

Max Distance Overhand Baseball Throw

*3 Attemtps

*MUST land within cones (5m Apart)

Lift

Clean and Jerk 1RM

070915

Lift

EMOTM 12 Minutes

-1 Bear Complex

**Power Clean/Front Squat/Push Press/Back Squat/Push Press

MetCon

EMOTM 15 Minutes:

-5 Straight Arm Burpees

-10 Pushups

15 Air Squats

070815

Mobility

Elbows/Wrists/Post. Chain

Lift

Clean 1RM

070715

Strength

Back Squat 1RM

Front Squat 1RM

070615

Snatch Technique/1RM Strategy

Mobility

Shoulders/IT Band/Hips

Lift

Snatch 1RM

070415

Mobility

Lower Body

MetCon

Plyometrics – 45 Minutes

070315

MetCon

In teams of 4 complete:

0:00-3:00 Max Double Unders (All Athletes Work)

3:00-9:00 Max Pullups (2 Athletes Work)

9:00-18:00 AMRAP 15 Walking Lunges/8 Burpees (2 Athletes Work)

18:00-30:00 1RM Clean And Jerk (2 Athletes Work)

070215

Tackling the ‘Fifty”

Mobility

Full Body

MetCon

Filthy Fifty” (Click to view)

070115

MetCon

In teams of 2 complete for fun:

400m Run w/ Med Ball

100 Med Ball Slams

400m Run w/ Med Ball

80 Wall Balls

400m Run w/ Med Ball

60 Situp Partner Toss

400m Run w/ Med Ball

40 Lateral Leap Burpees

063015

Strength

Back Squat

5 x 3 @ 90%

Front Squat

4 x 3 @ 90%

MetCon

9 Minute AMRAP of:

10 Thrusters (35/45#)

25 Double Unders

Baseline

Max Triple Jump

*3 Attempts

062915

Snatch Technique

Lift

Snatch Pulls

2 @ 80%

2 @ 90%

2 @ 105%

Squat Snatch 3-3-3-1-1-1

MetCon

“Tabata Mashup”

Rowing

KB Swings (1.5/2 Pood)

Wall Balls (W: 14/9 M: 20#/10′)

Hang Power Cleans (95/135#)

*Score = Total Reps

062715

MetCon

Plyometrics – 45 Minutes

062615

In Teams of 4 complete:

1.  Establish 2RM Bench Press (12 Minute Cap)

-Score is total weight

2.  “Cindy” (10 Minute AMRAP)

-2 athletes work, 2 athletes perform burpees

-Score is total burpees

3.  “Helen” (20 Minute Cap)

-400m run is to be done as a group holding 2 Barbells

-Must move on to each different movement as a group

-For time, when the last athlete finishes the final set of pullups

062515

Strength

SG Push Press 5-5-5-3-3-3-3-3

Straight Leg Deadlift 10-10-10

Gymnastics

EMOTM 16 Minutes of:

-3 Muscle Ups

-5 Deficit HSPU

CASHOUT: Partner Sprints

062415

Lift

Squat Clean 4-4-2-2-3-3-1-1

Mid Thigh Block Clean Pulls 4-4-4-4

MetCon

3 Rounds For Time of:

20 Deadlifts (125/185#)

30 Situps

40′ OH Lunge Walk (25/45#)

062315

Strength

Back Squat 5×4 @ 85%

Front Squat 4×4 @ 85%

MetCon

13 Minute AMRAP of:

3 KB Swings (35/55#)

3 CTB Pullups

6 KB Swings (35/55#)

6 CTB Pullups

9 KB Swings (35/55#)

9 CTB Pullups

*Add 3 reps every round until time expires

062215

Snatch Technique

Lift

Squat Snatch 4-4-4-2-2-2

EMOTM 8 Minutes of:

-2 Position Snatch

-Position #2 Snatch Pull

*Alternate Minutes

MetCon

“Brenton”

5 Rounds For Time of:

100′ Bear Crawl

100′ Broad Jumps

*Every 5th Jump Perform 3 Burpees

*15 Minute Time Cap

062015

MetCon

Plyometrics – 45 Minutes

061915

Strength

Bench Press

2×5 @ 75%

2×3 @ 85%

2×1 @ 95%

2×3 @ 85%

MetCon

In teams of 2, complete for time:

“Route 90”

200 Double Unders

175 Push Press (35/45#)

150 Air Squats

125 Situps

100 Burpees

75 Tuck Jumps

50 Pushups

25 Turkish Get Ups (35/45#)

CASHOUT:  Partner Sled Drag

061815

Strength

Push Press 10-8-6-4-2

MetCon 

“Jackie”

1000m Row

50 Thrusters (35/45#)

30 Pullups

For Time

061715

Lift

2 Position Squat Clean 1-1-1-1-1-1-1

Deficit Clean Pulls 3-3-3-3

MetCon

27-21-15-9 For Time of:

Wall Balls (W:14/9 M: 20#/10′)

Burpee Box Overs (20/24″)

CASHOUT: 250m Row Sprint (Baseline)

061615

Strength

Back Squat 5×5 @ 80%

Front Squat 4×4 @ 80%

MetCon

12 Minute AMRAP of:

5 HSPU

5 Burpee Tuck Jump

10 SA Snatches (30/50#)

061515

Lift

Squat Snatch 5-5-5-3-3-3

MetCon

EMOTM 14 Minutes of:

-10 DUs/320′ Shuttle Sprint

-15 KB Swings (35/55#)

*Alternate Minutes

061315

MetCon

Plyometrics – 45 Minutes

061215

Strength

Bench Press

2×5 @ 70%

2×3 @ 80%

2×1 @ 95%

2×3 @ 80%

CASHOUT: 50 Plyometrics Pushups

MetCon

3 Rounds For Time of:

20 Pullups

30 T2B

60 Double Unders

061115

Accessory

Rotator Cuff/Deltoid

Strength

Thruster 5-5-5-5-5

CASHOUT: 50 Squat/Toss

Gymnastics

EMOTM 14 of:

-10 Ring Dips

-Max Handstand

*Alternate Minutes

061015

Lift

3 Position Power Clean 1-1-1-1-1-1

MetCon

5 Rounds For Time of:

40′ KB Goblet Walking Lunge (1/1.5 Pood)

21 KB Swings (1/1.5 Pood)

060915

Strength

Back Squat 6-6-6-6-6 @ 75%

Front Squat 4-4-4-4 @ 75%

MetCon

100 Burpee Pullups

For Time

060815

Lift

Power Snatch 7-7-7-5-5-5

MetCon

30 OHS (65/95)

10 HSPU

25 OHS (65/95)

15 HSPU

20 OHS (65/95)

20 HSPU

For Time

060615

MetCon

Plyometrics – 45 Minutes

060515

Strength

Bench Press 1RM

MetCon

In teams of 2, complete for time:

100 Calorie Row

100 Pullups

100 Power Cleans

100 Wall Balls

100 T2B

100 Calorie Row

CASHOUT: 50 Partner Tire Flips/5×50′ Heavy Sled Pull

060415

Strength

SG Push Press 5-5-4-3

SG Deadlift 5-5-4-3

MetCon

15 Minute AMRAP of:

2 Wall Walks

5 Muscle Ups

20 Pistols

060315

Lift

Clean Pull/2 Power Clean (Heavy Single)

MetCon

3 Rounds For Time of:

30 Burpee To Target (6″ Above Overhead Reach)

60 Air Squats

9o Double Unders

400′ Shuttle Sprint

060215

CrossFit Total

060115

Power Snatch Technique/Catch

Lift

Power Snatch 8-8-8-6-6-6

MetCon

3 Rounds For Time of:

25 Wall Balls (W:14/9 M:20#/10′)

25 T2B

053015

Strength

Weighted Pushup 5RM-3RM-1RM

Weighted Dip 5RM-3RM-1RM

MetCon

4 Rounds For Time of:

25 Deadlift (95/135)

50′ Broad Jump

10 DB Squat Clean Thruster (30/50#)

50′ Broad Jump

CASHOUT: 5×100′ Sled Drag Sprints

052915

Skill

Muscle Ups

MetCon

In teams of 2, complete for time:

Drop Ladder 10-1 Pullups

100 Over The Bar Ball Toss (14/20#)

400m Run w/Barbell (35/45#)

100 Burpee To Plate

Increasing Ladder 1-10 Pullups

052815

Mobility

T-Spine/Med. Glute

Strength

OH Squat 8-8-6-6-4-4 (From Ground)

MetCon

75 HSPU

For Time

Accessory

Bar Holds/Dip Holds

052715

Lift

EMOTM 10 Minutes:

-5 Push Jerk (From Ground)

Accessory

Sumo Deadlift 10-10-10

MetCon

15 Minute AMRAP of:

10 Burpees

10 Hang Power Cleans (75/115#)

20 Air Squats

052615

Strength

Push Press 1RM

-50 Decline Pushups

MetCon

For Time:

25 Calorie Row

“Einna”

10-20-30-40-50

Double Unders

Situps

25 Calorie Row

052515

Strength

Back Squat

2×5 @ 85%

2×3 @ 90%

2×1 @ 95%

2×3@90%

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

052315

Strength

Bench Press 5-5-3-3-1-1

*5 Pushup/Row After Each Set

MetCon

For Time:

800m Run

21-15-9 of:

KB Swings (50/70#)

SDHP (50/70#)

Chin Ups

800m Run

052215

Skill

Muscle Ups

Rope Climb

MetCon

In teams of 2, complete in a partner relay:

20 Minute AMRAP of:

3 Tire Flips

6 SA Snatches (30/50#)

9 Wall Balls (W:14/9 W:20#/10′)

*Each person must complete 10 DU’s at the start of each round

CASHOUT: Partner Sprints/Weighted Plank

052115

Mobility

Hips/Quads/Delts

Strength

Front Squat

2×5 @ 80%

2×3 @ 85%

2×1 @ 95%

2×3 @ 85%

Sled

5×100′ Sprints (Increasing Weight)

052015

Lift

Push Jerk (2) + Split Jerk 1-1-1-1-1-1-1-1

Plyometrics

25 Single Foot Box Hops (Per Side)

Ladder Drills

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

051915

Strength

Back Squat 10-8-6-4-2

Deficit Deadlift 10-10-10

MetCon

6 Rounds For Time of:

8 Wall Balls (W:14/9 M: 20#/10′)

8 Hang Power Cleans (75/115#)

8 T2B

051515

Skill

Muscle Ups

MetCon

In teams of 2, complete for time:

100 Power Cleans (95/135#) – Partner 2 performs Bar Hold 

80 Wall Balls (W: 14/9 M:20#/10′) – Partner 2 performs Wall Sit

60 Pullups – Partner 2 performs Bar Hang

40 Ring Dips – Partner 2 performs L-Sit

20 HSPU – Partner 2 performs Handstand

051415

Mobility

Quads/Hips

Strength

OH Squat 6-6-6-6-6

MetCon

12 Minute AMRAP of:

10 DB Squat Cleans (30/50#)

200′ Shuttle Sprint

CASHOUT: 30 HSPU

051315

Lift

SG Deadlift 10-10-10-10

*5 Box Hops (30/36″) After Each Set

MetCon

3 Rounds For Time of:

400m Run

40 DUs

5 Squat Snatch (95/135#)

CASHOUT: 30 CTB Pullups

051215

Strength

Strict Press 5-5-3-3-5-5-3-3

MetCon

For Time

21-15-9 of:

KB Swings (55/70#)

Ring Pushups

-3 Minute Strict Rest

9-15-21 of:

KB SDHP (55/70#)

Ring Rows

051115

Strength

Back Squat

2×5 @ 80%

2×3 @ 85%

2×1 @ 90%

2×3 @ 85%

MetCon

“Grace”

30 Clean and Jerks (95/135#)

For Time

050915

MetCon

“Dirty Thirty”

30 Box Jumps (20/24″)

30 Jumping Pullups

30 Kettlebell Swings (35/55#)

30 Steps Walking Lunge

30 K2E

30 Push Press (35/45#)

30 Back Extensions

30 Wall Balls (W: 14/9 M:20#/10′)

30 Burpees

30 Double Unders

For Time

050815

Skill

Muscle Ups

Strength

Partner Deadlift 8-8-8-8

MetCon

4 Rounds For Time of:

15 Partner Thrusters (95/135#)

100′ Partner Carry

30 Ball Over Bar Situps (14/20#)

100′ Partner Wheelbarrow

050715

Strength

Front Squat

2×5 @ 80%

2×3 @ 85%

2×1 @ 90%

2×3 @ 85%

CASHOUT: 150′ Front Rack Walking Lunge (65/95#)

MetCon

Drop Ladder 10-1 For Time of:

Back Squats (105/155#)

T2B

*Finish each round with 1 Forward Roll

050615

Strength

Split Jerk 3-3-3-3-3 @ 80% 1RM

EMOTM 5 Minutes of:

-10 SG Strict Press (75/105#)

MetCon

“Elizabeth”

21-15-9 For Time of:

Power Cleans (95/135#)

Ring Dips

050515

Accessory

Delts

Strength

Deadlift 5-5-5-3-3-3

-8 KB Deadlifts after each set

MetCon

15 Minute AMRAP of:

5 Hang Power Snatches (65/95#)

10 Pistols

25 DU’s

050415

Strength

Yoda Squats 10-8-6-4-2

-20 Leia Leaps AFTER each set

MetCon

The Original Trilogy For Time of:

100′ Luke Skywalker Lunges (35/55#)

21 Han Solo Pushups

15 Chewbacca Chin-ups

9 Darth Vader Down Ups (14/20#)

050215

Skill

Tire Flips

Strength

EMOTM 10 Minutes of:

-10 Bench Press (75/125#)

*25 Push-up/Row immediately after

MetCon

1000m Row

50 OH Squats (35/45#)

40 Med Ball Slams (14/20#)

30 Box Hops (20/24″)

20 HSPU

10 Tire Flips

1000m Row

For Time

050115

Skill

Muscle Ups

Strength

EMOTM 6 Minutes of:

-3 Front Squats @ 85-90%

MetCon

In teams of 2, complete for time:

30 Plate Burpees (Synchronized)

40 Wall Balls (W: 14/10 M:20#/10′)

50 Double Unders (Each)

40 Wall Balls (W: 14/10 M:20#/10′)

30 Plate Burpees (Synchronized)

SKILLS COMP

Ball Through The Ring Toss

Handstand H-O-R-S-E

Soccer Kick To Tire

043015

Lift

Snatch Grip Deadlift 8-8-8-8

Snatch Pulls 5-5-5-5

Snatch Drop 3-3-3-3

3 Position Snatch 1-1-1-1-1

042915

Skill

Rope Climb/Muscle Ups

Strength

Squat Jumps 10-10-10-10

MetCon

“Tabata Mashup”

Rowing For Calories

Pullups

20m Shuttle Sprints

Ring Dips

042815

Skill

CTB Pullups/Kipping

Strength

OH Lunge Walk 10-10-10-10

MetCon

15 KBS (1.5/2 Pood)

*Every dropped KB perform 5 Reverse Burpees

CROSSFIT LIFT

Bear Complex 5-5-5-5-5

Bicep Curl/SDHP 10-9-8-7-6-5-4-3-2-1

Barbell Row 10-9-8-7-6-5-4-3-2-1

042715

Skill

Pistol Squat/Single Leg Box Hop

Strength

Push Jerk 5-5-5-5-5

MetCon

21-15-9-15-21 For Time of:

Double Unders

Tuck Jumps

*5 Minute Time Cap

CASHOUT: 250m Row Sprint (Baseline)

042515

Skill

Ladder/Quick Feet

Strength

EMOTM 8 Minutes of:

– 8 Snatch Grip Push Press

MetCon

‘Badger’ (Click to view workout)

042415

Mobility

Deltoids/Pecs/Triceps

Hips/Hamstrings/Lumbar

MetCon

“Coe”

10 Rounds For Time of:

10 Thrusters (65/95#)

10 Ring Pushups

Gymnastic Supplemental (Optional)

30s OTB Hold

30s Hang

30s Handstand Hold

30s Forward Roll

*3 Sets Running Time

042315

Lift

Snatch Pulls 10-10-10

Snatch Drop 5-5-5

EMOTM 6 Minutes of:

– Power Snatch

– Snatch (x2)

– OH Squat

Core Supplemental (Optional)

60s Plank

30s Side Plank (L)

30s Side Plank (R)

30s Hollow Hold

30s Superman Hold

30s Hanging L-Sit

*3 Sets Running Time

Aerobic Supplemental (Optional)

3 Rounds For Time of:

500m Run

500m Row

*Keep track of split times

042215

Skill 

Rope Climp (J-Hook/Rope Pulls)

Strength

Banded Bench Press 5-5-5-5-5

Clapping Pushups 5-5-5-5-5

MetCon

4 Rounds For Time of:

10 Pullups

15 Burpees

20 SA Snatches (35/55#)

042115

Skill

CTB Pullups

Strength

Reverse Lunge 20-20-20

MetCon

3 Rounds For Time of:

40 KB Swings (35/55#)

20 T2B

042015

Skill

Pistol Squats

MetCon

“The Ledge”

4 Rounds For Time of:

20 Pistol Squats

20 Box Hops (20/24″) w/Med Ball (14/20lbs)

20 Burpee Box Hops (24/30″)

20 Box Hops (30/36″)

041815

MetCon

 ‘Murph‘ (Click to view workout)

Mobility

Full Body

041715

MetCon

The True “Fight Gone Bad”

Wall Balls (W:14/9 M:20#/10′)

Sumo Deadlift High Pull (55/75#)

Box Hops (16/20″)

Push Press (55/75#)

Row (Calories)

Rest

*60s Stations (Run Time)

*5 Rounds

For Reps

041615

Clean Technique (‘The Pull’)

Lift

Pause Deadlift 10-10-10

Hang Squat Clean 1RM

Tire (Optional/Extra)

5 Flips

5 Sledge Hammer (Per Side)

*3 Sets NOT For Time

041515

Skill

Handstand/Headstand/HSPU (Kipping)

Strength

Deadlift 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Drag Sprints

041415

Skill

Kipping Tempo/Control

3×10 Bar

3×10 Rings

Strength

Front Squat 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Pull (Backwards)

041315

Muscle Up Progressions/Attempts

Strength

Split Jerk 3-3-3-2-2-2-1-1-1

Sled (Optional/Extra)

5 x 100′ Push Sprints

041115

MetCon

5 Minute AMRAP of:

10 Double Unders

1 HSPU

*Add 1 HSPU each round

3 Minute Rest

10 Minute AMRAP of:

15 KB Swings (35/55#)

5 Pushup/Row x 2 (30/50#)

3 Minute Rest

15 Minute AMRAP of:

Block Run (Short) w/Med Ball (14/20#)

10 Ring Dips

041015

MetCon

“Dawn”

100 Burpee To Plate

80 Power Cleans (55/75#)

60 OH Lunge Walk Steps (25/45#)

40 Pullups

20 Turkish Getups (15/30#)

5 Block Laps (50′ Bear Crawl Between Laps)

For Time

*45 Minute Time Cap

040915

Snatch Technique

-Starting Position/Creating Tension

-Positions #1/2/3

Mobility

Shoulders/Hips

Lift

Pause Snatch Grip Deadlift 10-10-10-10

Snatch Grip Deadlift 10-10-10-10

040815

Skill

Headstand/Handstand/HSPU

MetCon

21-15-9 For Time of:

Med Ball Clean Wall Balls (W:14/9 M:20#/10′)

Lateral Leap Burpees

CASHOUT: Partner Shuttle Sprints

040715

Skill

Kipping Technique (Rings/Bar)

MetCon

10 Minutes To Establish 3RM Back Squat

Immediately followed by:

20 Minute AMRAP of:

5 Power Cleans (115/185#)

13 Pushups

9 Box Hops (20/24″)

040615

Skill

Muscle Up Progressions (Transition)

MetCon

For Time

Buy In: 100 Double Unders

“Karen”

150 Wall Balls (W:14/9 M:20#/10′)

Cash Out: 100 Double Unders

040215

Clean and Jerk Mechanics

Mobility

Full Body

Lift

Clean and Jerk 1RM

040115

Snatch Technique

Mobility

Full Body

Lift

Snatch 1RM

033115

OH Squat Technique (Breathing)

Mobility

Ankles/Foot/Shoulders

Strength

OH Squat 1RM

033015

Open Gym/Recovery

Accessory

Deltoids/Rotator Cuff

Mobility

Group Stretch

Challenge

Situp Medicine Ball Toss (10/14#)

*3 Attempts

032815

Skill Saturday!!!

***Rope Climb***

Muscle Ups

Handstand

Strength

EMOTM 12 Minutes of:

-Max Pullups (Unbroken)

-Max Ring Dips (Unbroken)

*Alternate Minutes

032715

Thrusters/Rowing (Pace)

MetCon

Open 15.5

Strength

Pause Back Squat 3 x 7-5-3 @ 80% 1RM

032615

HSPU/Kipping Technique

MetCon

21-18-15-12-9-6

KB Swings (35/55#)

*100′ Sprint Between Sets

For Time

Strength

BTN Push Jerk 1-1-1-1-1

*5 HSPU Between Sets

032515

MetCon

3 Rounds For Time of:

15 Thrusters (65/95#)

15 Burpee Box Overs (20/24″)

Strength

Death By Front Squat (95/135#)

*From Rack

032415

MetCon

21-15-9 For Time of:

SA Snatches (50/70#)

Squat Cleans (65/95#)

Lift

Hang Pull/Hang Full Snatch x5

Pull/Snatch x5

032315

MetCon

“Annie”

For Time

50-40-30-20-10

Double Unders

Situps

Strength

OH Squat 2-2-2-2-2

032115

Skill

Muscle Up

MetCon

7 Minute AMRAP of:

5 HSPU

20 Double Unders

-Rest 3 Minutes

7 Minute AMRAP of:

5 Pushups

20 Double Unders

-Rest 3 Minutes

7 Minute AMRAP of:

5 Ring Dips

20 Double Unders

032015

HSPU Technique

Clean Technique

MetCon

Open 15.4 (Click to view)

Strength

Weighted Bench Lunges 10-10-10-10 (Per Side)

031915

Rebound Box Hop Technique

MetCon

20 Minute AMRAP of:

5 DB Hang Squat Clean Thruster (20/30#)

10 Box Hops (20/24″)

15 Cal Row

Accessory

Straight Leg Deadlift 5-5-5

RDL 3-3-3

Deadlift 1-1-1

031815

Mobililty

Full Body

MetCon

“Sean”

Ladder 10-1 For Time of:

Body Weight Bench Press

3/4 Body Weight Front Squat

1/2 Body Weight Power Snatch

031715

Snatch Technique

Lift

Hang Full Snatch 3-3-3-3

Pos #1/2/3 Series 1-1-1-1-1-1-1-1

Full Snatch 10-10-10

031615

Kipping T2B Technique

MetCon

9 Minute AMRAP of:

3 Hang Squat Cleans (95/135#)

3 T2B

*Increase by 3 reps each round

Strength

OH Squat 4-4-4-4-4

CASHOUT: 1000m Row

031415

Mobility

Thoracic Spine/Pecs/Hip Aductors/Delts

MetCon

100 Double Unders

75 Pushups

50 HSPU

25 Ring Dips

*20 Minute Time Cap

031315

Open 15.3 Mechanics/Technique/Tactics

MetCon

Open 15.3 (Click to view)

Strength

Back Squat 5-4-3-2-1

CASHOUT: 1000m Row

031215

Split Jerk Technique (Split)

MetCon

“Danny”

20 Minute AMRAP of:

30 Box Hops (20/24″)

20 Push Press (75/115#)

30 Pullups

Lift

Split Jerk 3-3-3-1-1-1

031115

Mobility

Feet/Lower Leg/Hip/Groin

Skill

Front Rack/Neutral Squat Position

Strength

Front Squat 1RM

031015

Accessory

Deltoids/Rotator Cuff

MetCon

15 Minute AMRAP of:

15 Box Hops (24/30″)

12 Push Jerk (75/115#)

9 Wall Balls (W:14/9 M: 20#/10′)

Lift

Snatch Balance 1RM

EMOTM 5 Minutes of:

-Hang Snatch Pull

-Snatch Pull

030915

MetCon

10-1 For Time of:

Burpees

KB Swings (35/55#)

Broad Jumps (4/6′)

Strength

OH Squat 6-6-6-6-6

CASHOUT: 500m Row Sprint

030715

Mobility

Full Body

MetCon

“Reverse Fifty”

50 Double Unders

50 Burpees

50 Wall Balls (W:14/9 M: 20/10′)

50 Back Extensions

50 Push Press (35/45#)

50 K2E

50 Walking Lunge Steps

50 Kettlebell Swings (35/55#)

Jumping Pullups

Box Hops (20/24″)

For Time

030615

MetCon

Open 15.2

Strength

Deadlift 1RM

***Choice of either Strength or Metcon

030515

MetCon

For Time

60 Calorie Row

50 Pistol Squats

40 Pull Ups

30 Ring Dips

20 OTB Burpees (20/24″)

Accessory

3×5 Strict Deficit Pushups

3×5 Strict HSPU

3×5 Strict Ring Dips

030415

Skill

Pistol Squat

MetCon

Drop Ladder 10-1 For Time of:

Front Squats (115/185#)

Box Hops (24/30″)

Strength

Bench Press 7-7-5-5-3-3

030315

Skill

Power Snatch

EMOTM 10 Minutes of:

-2 Hang Power Snatch

-2 Snatch Drop

Strength

Back Squat 1 RM

030215

OHS Technique

MetCon

For Reps

:00 – 1:00

Med Ball Slams

1:00-3:00

Med Ball Cleans

3:00-6:00

Wall Balls (W:14′ M: 20′)

6:00-10:00

Med Ball Situps

10:00-15:00

OH Med Ball Lunge Walk

(W:14lbs M: 20lbs)

Strength

OHS 8-8-8-8-8

022815

Mobility

Forearms/Delts/Chest/Triceps

Skill

Ring Dip/HSPU/Pushup

MetCon

“JT”

21-15-9 For Time of:

HSPU

Ring Dips

Pushups

022715

Open 15.1 Movement Standards/Tactics (Rx/Scaled)

MetCon

Open 15.1

022615

Mobility

Hamstrings/Hips

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

Mobility

Hamstrings/Hips

022515

Skill

Back Rack

Power Snatch Technique

Strength

BTN Push Jerk 4-4-4-2-2-2

MetCon

“Isabel”

For Time

30 Snatches (95/135#)

022415

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

9 Minute AMRAP of:

3 Bar Facing Burpees

3 Power Cleans (95/135#)

-Increase by 3 Reps each round

022315

Strength

Front Squat 2-2-2

Walking Lunge (Front Rack) 10-10-10

MetCon

15 Minute AMRAP of:

10 T2B

12 Wall Balls (W:14/9 M:20#/10′)

15 Box Hops (20/24″)

022115

Skill

Muscle Ups/Handstand Walks

MetCon

21-15-9-15-21 For Time of:

SDHP (65/95#)

Box Hops (24/30″)

022015

Chalk Talk

Footwear/Accessories

Skill

Snatch Tempo/Technique

Burpee Technique

MetCon

Open 13.1

021915

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

Skill

KB Swing Technique (Russian, American, Snatch)

MetCon

50-40-30-20-10 For Time of:

KB Swings (35/55#)

Situps

021815

Mobility

Shoulders/Ankles

MetCon

3 Rounds For Time of:

“Helen”

400m Run

21 KB Swings (35/55#)

12 Pullups

Strength

Push Press 1RM

021715

Strength

Back Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

7 Rounds For Time of:

7 T2B

7 Box Hops (20/24″)

7 Push Press (75/115#)

021617 (Holiday)

Coaches Choice

021415

Mobility

Hamstrings/Posterior Chain

Strength

Reverse Barbell Lunges 10-10-10-10

MetCon

For Time:

500′ Bear Crawl

50 Burpees

5 Bear Complex (135/185#)

021315

Skill

Snatch Technique (Tempo/Reset)

Double Unders (Pace)

MetCon

A. Open 11.1, 14.1

Rest 3 Minutes

B. Open 12.1 (Modified)

021215

Mobility

Quads/Hams/Hip/Ankles/Lumbar

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

Mobility

Full Body

021115

Lift

Shoulder to Overhead – Technique/Control/Speed

EMOTM 8 Minutes:

-Press

-Push Press

-Push Jerk

-Split Jerk

NOTE: All overhead movements will be touch and go meaning that neutral becomes top position.

MetCon

“Cindy”

20 Minute AMRAP of:

5 Pullups

10 Pushups

15 Squats

021015

CROSSFIT

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

250m Row

60s Rest

500m Row

120s Rest

750m Row

180s Rest

1000m Row

For Time

020915

Strength

Back Squat 2-2-2

Back Squat Jump 4-4-4-4

MetCon

4 Rounds For Time of:

5 Full Snatches (95/135#)

15 Wall Balls (W: 14/9 M: 20#/10′)

25 Double Unders

020715

Mobility

Shoulders

Skill

Handstand

MetCon

“The Wall”

21-15-9 For Time of:

Handstand Pushups

Wall Walks

Shoulder Taps (Per Side)

020615

Mobility

Full Body Group Stretch

Skill

OH Squats (Speed)

T2B (Speed)

MetCon

A.  Open 14.2

Rest 5 Minutes

B. Open 13.4

020515

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

12 Minute AMRAP of:

5 HSPU

7 Box Hops (20/24″)

9 KB Swings (35/55#)

020415

Lift

Snatch Technique (10-15 Minutes)

EMOTM 12 Minutes:

-2 Power Snatch/1 Hang Power Snatch (Even)

-2 Full Snatch/1 Hang Full Snatch (Odd)

MetCon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

020315

Strength

Front Squat 5-5-5-5

Deadlift 3-3-3-3

MetCon

10 Rounds For Time of:

3 Power Cleans (155/205#)

6 Pull-ups

9 Wall Balls (W: 14/9 M: 20#/10′)

020215

Strength

Back Squat 10-8-6-4-2

CASHOUT: 50 Barbell Box Hops (W: 20/35 M: 24″/45#)

MetCon

100 OH Squats (65/95#)

*On Every Minute Perform 1 Wall Walk

013115

Mobility

Shoulders/Rotator Cuff

MetCon

“The Forks”

In a partner relay complete for time:

5 Push Press (95/135lbs)

10 Power Cleans (95/135lbs)

15 Front Squats (95/135lbs)

20 Thrusters (95/135lbs)

15 Front Squats (95/135lbs)

10 Power Cleans (95/135lbs)

5 Push Press (95/135lbs)

013015

Mobility

Groin/Hips/Spine

Skill

Handstand Walk

MetCon

CrossFit Games Open 14.3

8 Minute AMRAP of:

10 Deadlifts (95/135#)
15 Box Hops (20/24″)
15 Deadlifts (135/185#)
15 Box Hops (20/24″)
20 Deadlifts (155/225#)
15 Box Hops (20/24″)
25 Deadlifts (185/275#)
15 Box Hops (20/24″)
30 Deadlifts (205/315#)
15 box jumps, 24-inch
35 Deadlifts (225/365#)
15 Box Hops (20/24″)

CASHOUT: Sprints/Fronts Squats

012915

Lift

Pause Split Jerk 3-3-3-3

Hang Squat Clean 3-3-3

MetCon

“Grace”

30 Clean and Jerks (95/135#)

CASHOUT: Row Sprints

012815

Strength

Strict Press 3-3-3-3-3

Banded/Accessory Press 5-5-5

MetCon

“Nasty Girls”

3 Rounds For Time of:

50 Air Squats

10 Hang Cleans (95/135#)

7 Muscle Ups

012715

Lift

Snatch Balance 5-4-3-2-1

EMOTM 5 Minutes:

-Hang Snatch

-Full Snatch

MetCon

50 KB Swings (1/1.5 Pood)

40 Pull Ups

30 T2B

20 Burpees

30 T2B

40 Pullups

50 KB Swings (1/1.5 Pood)

012615

Strength

Bear Complex 1-1-1-1

-Power Clean

-5 Front Squats

-Split Jerk

-10 Back Squats

-Split Jerk

MetCon

5 Rounds For Time of:

10 Burpee Deadlifts (50/70#)

200′ Farmer Carry (50/70#)

10 Chinups

012415

Strength

DB Bear Complex

-5 Deadlift

-5 Hang Power Cleans

5 Push Press

5 Front Squats

*5 Sets

MetCon

Complete 3 Rounds For Time of:

200m Row

40 Pullups

200m Row

40 Pushups

200m Row

40 Situps

200m Row

40 Air Squats

012315

Strength

1-1/4 Front Squat 6-6-6

Single Leg Box Hop 1RM (Each Leg)

MetCon

21-18-15-12-9-6-3 For Time of:

Thrusters (65/95#)

Bar Facing Burpees

012215

Lift

Hang Power Clean (Speed) 8-8-8

Hang Power Clean (Strength) 2-2-2

MetCon

20-30-20 For Time of:

Wall Balls (W:14/9 M: 20#/10′)

T2B

012115

Strength

A.  EMOTM 10 Minutes:

5 Push Press (75/115#)

1 Strict HSPU

B.  EMOTM 6 Minutes:

5 BTN Push Press (95/135#)

MetCon

“Elizabeth”

21-15-9 For Time of:

Cleans (95/135#)

Ring Dips

012015

Mobility

Feet/Ankles

Lift

Pause Snatch Complex 2-2-2-2-2

Block Snatch 3-3-3-3-3

High Hang Snatch 3-3-3-3-3

011915

Strength

Back Squat  3RM

Pause Front Squat 5-5-5

Broad Jump 1RM (3 Attempts)

MetCon

21-15-9 For Time of:

SA Snatches (50/70#)

Row For Calories

011715

Mobility

Full Body

MetCon

“The Exchange”

In Partners Complete For Time:

100 Goblet Squats (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB Swings (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB Snatches (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

100 KB SDHP (1/1.5 Pood)

25 Partner Deadlifts (250/315#)

011615

Mobility

Shoulders/Traps/Triceps

Hips/Ankles

Skill

Muscle Up Progressions

Strength

Front Squat 20RM

MetCon

8 Minute AMRAP of:

3 Thrusters (65/95#)

3 Pullups

6 Thrusters (65/95#)

6 Pullups

9 Thrusters (65/95#)

9 Pullups

*Increase each movements by 3 reps each round

011515

Lift

Clean and Jerk 1RM

MetCon

For Time:

60 Burpees

50 T2B

40 Pistols

30 KB Swings (35/55#)

20 CTB Pullups

011415

Strength

Strict Press 3RM

Push Press 1RM

MetCon

Drop Ladder 10-1 For Time of:

Back Squats (155/225#)

HSPU

*Squats are performed off the rack

011315

Lift

Hang Squat Snatch 3RM

MetCon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

011215

Strength

Front Squat 3RM

Back Squat 4-4-4

MetCon

For Time

50 Double Unders

10 Power Snatches (65/95#)

40 Double Unders

10 Power Snatches (65/95#)

30 Double Unders

10 Power Snatches (65/95#)

20 Double Unders

10 Power Snatches (65/95#)

10 Double Unders

10 Power Snatches (65/95#)

011015

Strength

Snatch Grip Deadlift

8-8-8-8

MetCon

“Portage”

1000′ OH Lunge Walk (25/45#)

For Time

010915

Mobility

Quads/Hips/Hamstrings/Shoulders

Skill

Handstand/Handstand Walk

Metcon

“Death By Front Squat”

1st Minute – 1 Front Squat (95/135#)

2nd Minute – 2 Front Squats

3rd Minute – 3 Front Squats

4th Minute – 5 Front Squats

*Until failure

CASHOUT: 50′ Shuttle Sprints/Handstand Hold (Partners)

010815

Strength

Split Jerk/BTN Split Jerk 2-2-2-2-2

Clean Pulls 1-1-1-1-1

Clean Complex x 3

High Hang Power Clean

Hang Power Clean

Power Clean

High Hang Squat Clean

Hang Squat Clean

Squat Clean

MetCon

For Time:

100 Box Hops (20/24″)

100 Tuck Jumps

100 Double Unders

010715

Strength

Pause Back Squat 10×3 @ 65-75% 1RM

*5 Second Pause

MetCon

15 Minute AMRAP of:

15 Push Press (75/115#)

15 Wall Balls (W: 14/10 M: 20#/10′)

15 CTB Pullups

010615

Mobility

Hips/Shoulders/Ankles

Accessory

Shoulders/Rotator Cuff Series

Strength

OH Squat 5-5-5-5-5

Lift

Snatch Pull (@ 100% 1RM) 1-1-1-1-1

Snatch Complex x 5

High Hang Snatch

Hang Snatch

Snatch

Snatch Balance

OH Squat

010515

Strength

Bench Press 5-5-5-3-3-3

*5 Weighted/Banded Pushups After Each Set

MetCon

21-15-9 For Time of:

OH Squats (95/135#)

T2B

010215

Skill

Muscle Ups

Strength

Front Squat 1RM

MetCon

12 Minute AMRAP of:

150 Wall Balls (W:14/9 M:20#/10′)

90 Double Unders

30 Muscle Ups

123014

Mobility

Quads/Hips/Ankles

Strength

Back Squat 1RM

MetCon

“Filthy Fifty”

50 Box Hops (20/24″)

50 Jumping Pullups

50 KB Swings (25/35#)

50 Steps Walking Lunge

50 Knees2Elbows

50 Push Press (35/45#)

50 Back Extensions

50 Wall Balls (W: 14/9 M: 20#/10′)

50 Burpees

50 Double Unders

For Time

122914

Strength

Barbell Step Ups (16/20″) 10-10-10

Lift

Clean Pulls 2-2-2

Hang Squat Clean 2-2-2

Metcon

8 Minute AMRAP of:

30 Double Unders

10 HSPU

122714

Strength

Bench Press 10-8-6-4-2

Weighted Pushups 5RM

MetCon

21-15-9 For Time of:

SA Snatches Per Arm (35/55#)

Turkish Getups (35/55#)

122414

“The 12 Days of Christmas”

12 Pushups

11 Lunge Jumps (Per Side)

10 Wall Balls (W: 14/9 M: 20/10)

9 Pullups/Ring Rows

8 Box Hops/Step Ups (20/24″)

7 Burpees

6 KB Swings (55/70#)

5 Ring Dips/Bench Dips

4 Single Arm Snatches (50/70#)

3 Wall Walks

2 Turkish Getups

1 x 500m Row Sprint

*List Repeat For Time

122314

Strength

Back Squat 5-5-5

Front Squat 3-3-3

EMOTM 6 Minutes:

-5 Klokov Press (75/115#)

MetCon

18 Minute AMRAP of:

15 Box Hops (20/24″)

12 Push Press (75/115#)

9 T2B

122214

Strength

Press 4-4-4

Push Press 3-3-3

Push Jerk 2-2-2

Split Jerk 1-1-1

MetCon

“Mary”

20 Minute AMRAP of:

5 HSPU

10 Pistols

15 Pullups

121914

Skill

Handstand/Handstand Pushups

Lift

Bear Complex 1RM

-Squat Clean Thruster

-Back Squat

-BTN Split Jerk

*12 Minute Cap

Metcon

“Diane”

21-15-9 For Time of:

Deadlift (185/225#)

HSPU

121814

Strength

Back Squat 4-4-4

Front Squats 6-6-6

Lift

Snatch Technique

High Hang Full Snatch 5×5

Hang Full Snatch 5×5

Full Snatch 5×5

MetCon (Baseline)

1000m Row

121714

Strength

Deadlift 10-8-6-4-2

Split Jerk 1-1-1

MetCon

3 Rounds For Time of:

50 KB Swings (35/55#)

50 Pistol Squats

121614

Skill

Kipping (T2B)

Strength

Back Squat 6-6-6

Front Squat 4-4-4

Metcon

7 Rounds For Time of:

7 T2B

7 box Hops (24/30″)

121514

Strength

OH Walking Lunge 10 RM

*2-4 Sets

CASHOUT: 50 Weighted OH Situps

MetCon

“Fight Gone Bad”

Wall Ball (W: 14/9 M: 20#/10′)
SDHP (55/75#)
Box Jump (16/20″)
Push Press (55/75#)
Row (For Calories)
Rest 1 Minute

*3 Rounds For Total Reps

121314

Strength

RDL 5-5-5

Straight Leg Deadlift 8-8-8

MetCon

10-20-30-20-10 For Time of:

Burpees

Double Unders

Supplementary

3 x Max Over The Bar Hold

3 x Max Handstand Hold

121214

Mobility

Upper Body

Strength

Ring Dips – 5xMax

Ring Rows – 5xMax

Strict Dips – 3xMax

Strict Pullups – 3xMax

MetCon

10 Minute AMRAP of:

2 Deadlift (85/115#)

3 Hang Cleans (85/115#)

4 Push Jerk (85/115#)

5 Ground To Overhead (85/115#)

121114

Strength

Back Squat 5-5-5

Front Squat 7-7-7

Lift

Power Snatch Technique

*Pull/Catch

Power Snatch 2-2-2-2-2

MetCon (Baseline)

500m Row For Time

121014

Strength

Box Hop – 1RM

Lift

TnG Power Clean 3-3-3-3

MetCon

“Jackie”

For Time

1000m Row

50 Thrusters (35/45#)

30 Pullups

120914

Strength

Back Squat 7-7-7

Front Squat 5-5-5

Lift

*Take 7 minutes to work up to a heavy single for:

OH Squat

Snatch Balance

Full Snatch

MetCon

100 Burpee Pullups

*12 Minute Time Cap

120814

Strength

Strict Press 3-3-3-3

Push Press 5-5-5-5

MetCon

3 Rounds For Time of:

50′ OH Lunge Walk (14/20#)

25 Med Ball Cleans (14/20#)

10 Weighted Pistols (14/20#)

120614

Lift

Deadlift 5-5-5-3-3-3

CASHOUT: 25 Single Leg Box Hops (Per Side)

MetCon

In teams of 2 complete for time:

100 Wall Balls (W: 14/9 M: 20#/10′)

100 T2B

100 Burpees

100 Thrusters (35/45#)

120514

Mobility

Full Body (20 Minutes)

Skill

Kipping/Muscle Ups

MetCon

50-40-30-20-10 For Time of:

KB Swings (35/55#)

Air Squats

Tuck Jumps

120414

Strength

Back Squat 6-6-6

Front Squat 8-8-8

MetCon

20 Rounds For Time of:

1 Power Clean (135/185#)

2 HSPU

3 Box Hops (24/30″)

4 V-Ups (Strict)

Supplemental (Optional)

3 Rounds For Form of:

10 T2B

20/Side Russian Twist (35/45#)

60s Plank

120314

Lift

Split Jerk

2-2-2-2-2

Olympic Lifting

Power Shrugs 5-5-5

Clean Pulls 3-3-3

Clean Complex

Squat Clean

Position 2 Squat Clean

Position 3 Squat Clean

*5 Sets

120214

Mobility

Hips/Quads/Glutes (Roller/Ball)

Strength

Back Squat 3×8

Front Squat 3×6

MetCon

5 Rounds For Time of:

50 Double Unders

10 Power Snatches (65/95#)

120114

Lift

Push Jerk 5-5-5-5-5 (Increasing Weight)

Strength

EMOTM 6 Minutes of:

5-10 HSPU

MetCon

“Angie”

100 Pullups

100 Pushups

100 Situps

100 Squats

For Time

*20 Minute Time Cap

112914

Strength

Front Squat 6-6-6-6-6

*Max Hang L-Sit After Each Set

MetCon

15 Minute AMRAP of:

5 Plate Burpees (25/45)

10 Pistol Squats

5 Wall Walks

10 T2B

112814

Lift

Snatch Pulls 3-3-3 (WW)

OH Squat 5-5-5 (WW)

Snatch Balance 3-3-3 (WW)

Full Snatch 1 RM

MetCon

3 Rounds For Time of:

1000m Row

3 Minutes Rest

112714

Strength

Pause Deadlift 5-5-5-5-5

*5 second pause at the top of each lift, overhand grip

MetCon

21-15-9 of:

Medicine Ball Slams (14/20#)

Lateral Leap Burpees

Then immediately after,

9-15-21 of:

Wall Balls (14/9′, 20/10′)

Reverse Burpees

For Time

112614

Lift

*Each lift will be performed from back rack with snatch grip

Press 4-4-4

Push Press 3-3-3

Push Jerk 2-2-2

Split Jerk 1-1-1

Gymnastics

3 x Max Handstand Hold

MetCon

50 Squat Cleans (135/185#) For Time

112514

Strength

Back Squat 20RM (1-3 Sets)

Back Squat 3-3-3

MetCon

Ladder 10-1 For Time of:

SDHP (65/95#)

KB Swings (1.5/2 Pood)

CASHOUT: 25 Strict T2B

112414

Strength

EMOTM 10 Minutes

-5 Bench Press (135/185#)

CASHOUT: 50 Deficit Pushups

MetCon

30-50-30 For Time of:

Box Hops (20/24′)

Wall Balls (20#/10′, 14#/9′)

112214

Skill

Handstand

Strength

Push Press 5-5-5-5-5

Metcon

“Fran”

21-15-9 For Time of:

Thrusters (65/95#)

Pullups

112114

Strength

OH Lunge Walk Steps 10 RM (3-5 Sets)

Strict Press 5-5-5

Metcon

“Annie”

50-40-30-20-10 For Time of:

Double Unders

Situps

112014

Hip/Shoulder Mobility

Lift/Oly

Snatch Balance 3-3-3 (Working Weight)

OH Squat 5-5-5 (From Ground/Working Weight)

Power Snatch 3-3-3 (Heavy)

Full Snatch 1-1-1-1 (Heavy)

Supplemental

5×5 Weighted Strict Pull-ups

5×5 Weighted Strict Ring Dips

111914

Skill

Pistol Squats

Strength

Back Squat 5-5-5

Front Squat 5-5-5

MetCon

100 Thrusters (65/95#) For Time

*Every time you put down the bar, perform 10 Situps

111814

Shoulder Mobility/Accessory Work

Lift

Split Jerk 3-3-3-1-1-1

MetCon

“Death By Handstands and Pullups”

Minute 1 – 1 HSPU/1 Pullups

Minute 2 – 2 HSPU/2 Pullups

Minute 3 – 3 HSPU/3 Pullups

*Until failure within the minute

CASHOUT: Partner Shuttle Sprints/Weighted Plank

111714

Strength

Bench Press 1RM

CASHOUT: 50 Pushup Rows (20/30#)

MetCon

“Rowing Helen”

3 Rounds For Time of:

500m Row

21 KB Swings (1/1.5 Pood)

12 Pull-ups

111514

Banded Leg/Hip Mobility

Strength

Back Squat 3RM

MetCon

“Cindy”

20 Minute AMRAP of :

5 Pullups

10 Pushups

15 Squats

111414

Strength

Push Press 3RM

BTN Push Press 2RM

Metcon

Ladder 10-1 For Time of:

Ring Pushups

SA Snatches (35/55#)

111314

Skill

Handstand

Pistol Squats

Lift/Strength

OH Squat (From Ground)

10-10-10

Metcon

10 Rounds For a Time of:

10 Deadlift (95/135#)

10 Chest To Bar Pushups

*20 Minute Time Cap

111214

Lift

High Hang Squat Clean 3-3-3

Squat Clean 5-4-3-2-1

MetCon

A) 4x500m Row Sprints (60s Rest)

B) 8 Minute AMRAP of:

10 Handstand Pushups

200′ Sprint

111114

MetCon

“DT”

5 Rounds For Time of:

12 Deadlifts (105/155#)

9 Hang Power Cleans (105/155#)

6 Push Jerks (105/155#)

5 Minute Rest

“Randy”

75 Snatches (55/75#) For Time

111014

Strength

Back Squat 5-5-5 (Heavy)

Front Squat 5-5-5 (Heavy)

Metcon

5 Rounds For Time of:

50′ OH Lunge Walk (35/45#)

21 Burpees

110814

Strength

Bench Press 8-8-6-6-4-4-2-2

*10 decline pushups IMMEDIATELY after each set

Metcon

21-18-15-12-9-6 of:

SDHP (65/95#)

Row For Calories

Accessory

100 Pull Togethers

50 DB Flies (Strict ROM)

100 Reachthroughs

110714

Mobility

Quads, Hamstrings, IT Band, Hip Ad/Abductors

Delts, Pecs, Triceps

Metcon

5 Rounds For Time of:

100′ Farmer Carry (1.5/2 Pood)

15 Dumbbell Hang Squat Cleans (30/50#)

200′ Sprint

CASHOUT: 5x150m Row Sprints (30s Rest)

110614

Lift

EMOTM 10 Minutes of:

Hang Snatch Pull

Hang Power Snatch

Snatch Balance

Strength

EMOTM 6 Minutes of:

15 Pushups

15 Ring Dips

*Alternate Minutes

MetCon

3 Minute AMRAP of:

2 Squat Cleans (185/135)

2 Bar Facing Burpees

-60s Rest

3 Minute AMRAP of:

2 Squat Cleans (185/135)

20 Double Unders

-60s Rest

3 Minue AMRAP of:

2 Squat Cleans (185/135)

2 Reverse Burpees

110514

Accessory

Pull Aparts x3 (10)

Shoulder Raise Combination (10)

Rotator Cuff x2 (10)

Skill

Tennis Ball Throw (L/R)

Handstand/Handstand Hold/Handstand Walk

Metcon

“Karen”

150 Wall Balls For Time

*M (20lbs/10′) W (14lbs/9′)

110414

Lift

Hang Power Clean 3-3-3-3

Power Clean 1-1-1-1

Metcon

21-15-9 for time of:

KB Swings (1.5/2Pood)

Burpees

*On every minute perform 10 double unders

110314

Lift

Deadlift 8-8-8-8-8

Deficit Deadlift 3-3-3

Metcon

“Brenton”

100′ Bear Crawl

100″ Broad Jumps

*Every 5th jump you are to perform 3 Burpees

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