WODs 220626 - 220702

 6/26-7/2

Monday

4 Rounds For Time

50 Double-unders

12 Front Rack Barbell Lunges

 6 Ring Muscle-ups

Tuesday

Every 8 minutes, for 32 minutes (4 sets) for times of:
400 Meter Run
16 Burpee Box Step-Overs (24/20)
20 Kettlebell Swings (55/35)
400 Meter Run

Wednesday

20 minutes to establish a 1 RM Squat Snatch

WOD

12 minute AMRAP/Rep

3 Squat Snatches (60% of today’s 1 RM)

3 Toes To Bar

6 Squat Snatches

6 Toes To Bar

9 Squat Snatches

9 Toes To Bar

12 Squat Snatches

12 Toes To Bar

Keep adding 3 reps to each round until time expires.

Thursday

3 Rounds For Time

Row 500 Meters

50 Double-unders 

50 Push-ups

Friday

20 Minute AMRAP

10 Alternating Leg Pistols

8 Handstand Push-ups

6 Hang Power Cleans (135/95)

Saturday

Emily

10 Rounds For Time
30 Double-unders
15 Pull-ups
30 Squats
100 Meter Sprint
Rest 2 minutes between rounds

WODs 220619 - 220625

 6/19-6/25

Monday

20 minutes to work up to a 1 RM Squat Clean & Jerk

WOD

21-15-9 Rep Rounds For Time

Squat Clean @ 60% of today’s C&J

Ring Dips

Tuesday

3 Rounds For Max Reps

1 minute: Wall ball shots (20/14)

1 minute: Pull-ups

1 minute: Kettlebell Swings (55/35)

1 minute: Handstand Push-ups

1 minutes: Row (calories)

Rest 1 minute between rounds 

Wednesday 

Deadlift 

5 x 5 reps

Increase weight on each set

WOD 

8 Rounds of

Tabata Front Plank

Tabata Side Plank

Tabata Hollow Hold

Tabata Side Plank

Thursday

For Time

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

DB Bench Press (50/35)

Box Jump

Chest To Bar Pull-ups

Friday

4 Rounds For Time

45 Double-unders 

15 DB Hang Squat Cleans (pick load)

5 Wall Walks

Saturday

Partner WOD

30 minute AMRAP

5 Power Snatches (95/65)

5 Toes To Bar

5 Thrusters (95/65)

5 Bar Facing Burpees

(One person working at a time)

WODs 220612 - 220618

 WODs 6/12 - 6/18

Monday

20 minute AMRAP

4 Squat Cleans (135/95)

8 Handstand Push-ups

12 Kettlebell Swings (55/65)

Tuesday

2 Rounds For Time

Row 40 Calories

30 Burpees

20 Alternating DB Snatches (50/35)

10 Ring Muscle-ups

Wednesday

4 Rounds For Time

10 Dead-lifts (185/135)

15 Box Jumps (24/20)

20 Toes To Bar

Thursday

3 Rounds For Time:
50 Double-unders
40 Sit-ups
30 Medicine Ball Cleans (20/14)
20 Pull-ups
10 Push Jerks (95/65)

Friday

5 Rounds For Time

Run 200 Meters

10 Close Grip Bench Press (155/105)

5 Hang Power Cleans (155/105)

Saturday

Four rounds for time of:

12 Snatch Grip Dead-lifts

9 Hang Power Snatches

6 Overhead Squats

Men use a 115lb barbell, women use a 75lb barbell

WODs 220605 - 220611

 6/5-6/11

Monday

12 minutes to work up to a 1 rep max overhead squat

Then....

Complete 5 rounds for time of:

200m run

6 overhead squats @ 60% of today's 1 rep max

6 bar facing burpees

Rest 30 seconds between rounds. Score is total time including rest.

Tuesday

‘Hard Cindy’

5 Weighted Pull-ups (35/25)

10 Feet Elevated Push-ups (30”/24”)

15 Plate Squats (45/35)

Wednesday

Partner DT

10 Rounds For Time (5 rounds each)

P1: 12 Dead-lifts

        9 Hang Power Cleans

        6 Push Jerks

P2: Row for Max Calories

Each person does 5 Rounds

Men 155lbs/Women 105lbs

Thursday

4 Rounds For Time

42 Doubleunders

14 Alternating DB Snatch (50/35)

  7 Ring Muscleups 

Friday

Strength

Back Squat

5 reps each @ 70%, 75%, 80%, 85%

WOD

3 Rounds For Time

Row 15 Calories

20 Wall Balls (20/14)

Saturday

Partner WOD

10 Rounds For Time (5 rounds each)

Run 100 Meters

10 Hang Clean & Jerk (115/75)

10 Ring Push-ups

Only one person working at a time.

WODs 220529 - 220604

 5/29 - 6/4

Monday:

"Murph"

For Time:

Run 1 Mile

100 Pull-ups

200 Push-ups

300 Squats

Run 1 Mile

*you may partition the pull-ups, push-ups, and squats

If you have a 20lb vest, wear it.

Tuesday

Row 500 Meters

Then,

12-10-8-6-4-2

Devils Press (pick load)

Ring Dips

Then,

Row 500 Meters

Wednesday

20 minute AMRAP

5 Bear Complex* (95/65)

*Power Clean-Front Squat-Shoulder Press-Back Squat-Shoulder Press

10 Lateral Burpees Over Barbell

20 Medicine Ball Sit-ups (20/14)

Thursday

Run 200 Meters

12-9-6-3

Dead-Lift (225/155)

Bench Press (155/105)

Friday

21-15-9 rep rounds for time

Box Jumps (24/20)

Push Press (115/75)

Pull-ups

Saturday

30 minute AMRAP

Partner WOD

P1: 5 Strict Handstand Push-ups

10 Toes To Bar

15 Medicine Ball Cleans (20/14)

P2: Max Calorie Row

WODs 220522 - 220528

 5/22-5/28

Monday

Murph Prep Monday:
10 Minute AMRAP
200m Run
10 Strict Pull-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
20 Push-Ups
-Rest 5 Minutes-
10 Minute AMRAP
200m Run
30 Air Squats

*Shamelessly stolen from CrossFit Mayhem

Tuesday

Strength

10 minutes to work up to a heavy

5 Rep Push Press

WOD

5 Rounds For Time

Row 200 Meters

8 Push Presses @75% of what you got for the 5 rep push press today

4 Wall Walks

Wednesday

For Time

6-9-12-9-6

Lateral Burpees Over Barbell

Hang Squat Cleans (135/95)

Chest To Bar Pull-ups

Thursday

4 Rounds- 60 seconds at each station for max reps

Air Bike, Calories

Hip Extensions

DB Bench Press (50/35)

Toes To Bar

*everyone starts on the bike

Friday

4 Rounds Each For Time

10 Strict Handstand Push-ups

15 Dead-lifts (205/135)

20 Wall Balls (20/14)

30 Double-unders 

Rest 2 minutes between rounds

Saturday

Ryan

Five rounds for time of:
7 Ring Muscle-ups
21 Burpees

WODs 220515-220521

WODs 5/15 – 5/21

Monday

Strength

15 minutes

1 RM Front Squat

WOD

21-15-9 rep rounds

Box Jump (24/20)

Push-ups

Pull-ups

Tuesday

Strength

7 minute EMOM

2 Shoulder Presses @ 90%

WOD

3 Rounds For Time

45 Double-unders

15 Sumo Dead-lift High Pull (95/65)

10 Ring Dips

Wednesday

3 Rounds For Time

Row 500 Meters

9 Burpee Box Jumps (24/20)

12 Power Cleans (135/95)

Run 400 Meters

Thursday

Strength

20 minutes

1 RM Dead-lift

WOD

5 minutes Air Bike For Max Calories

Rest 5 minutes

5 minutes Air Bike For Max Calories

Friday

Strength

20 minutes

1 RM Squat Clean

WOD

EMOM for as long as possible

4 Chest To Bar Pull-ups

8 Push-ups

12 Russian Kettlebell Swings (55/35)

Saturday

Scooter

On a 35-minute clock with a partner:
Complete as many rounds as possible in 30 minutes of:
30 double-unders
15 pull-ups
15 push-ups
100-meter sprint

Then, 5 minutes to find a 1-rep-max partner deadlift

For the AMRAP, have one partner work while the other rests, switching after a full round is completed. If you’re performing without a partner, rest 60 seconds between each round, and find a regular 1-rep-max deadlift.

WODs 220508 - 220514

 5/8 – 5/14

Monday

Strength

Every 90 seconds for 7 Rounds

2 Front Squats @ 90%

WOD

50-40-30-20-10

Double-unders

25-20-15-10-5

Burpees

Tuesday

Strength

7 minute EMOM

3 Shoulder Presses @ 80% of 1 RM

WOD

3 Rounds For Time

Row 200 Meters

7 Hang Power Snatches (115/75)

7 Ring Muscle-ups

Wednesday

2 Rounds For Time

200 Meter Farmers Carry (pick load)

75 Double-unders

50 Wall Balls

25 Pull-ups

Thursday

Strength

Every 90 seconds for 7 Rounds

2 Dead-lifts @ 90%

WOD

3 Rounds, 60 seconds at each station

Air Bike, Max Calories

Max Rep Alternating Kettlebell Clean & Jerk (55/35)

Max Rep Toes To Bar

Rest 1 minute

Friday

Strength

Every 90 seconds for 7 Rounds

2 Squat Cleans @ 90%

WOD

For Time

Row 2,000 Meters

Saturday

‘Schmalls’

For Time

Run 800 Meters

Then,

2 Rounds

50 Burpees

40 Pull-ups

30 Pistols

20 Kettlebell Swings (55/35)

10 Handstand Push-ups

Then,

Run 800 Meters

WODs 220501 - 220507

 5/1 - 5/7

Monday

Strength

7 minute EMOM

3 Front Squats @ 80% of 1 RM

WOD

4 Rounds For Time

15 Calorie Row

10 Alternating Leg Pistols

5 Bar Muscle-ups

Tuesday

Strength

7 minute EMOM

4 Shoulder Presses @ 70%

WOD

2022 Age Group Quarterfinal Workout 1

3 Rounds For Time

20 Toes To Bar

20 Alternating DB Snatch (70/50) 55+(50/35)

Wednesday

For Time

Run 400 Meters

Then,

21-15-9 Rep Rounds

Pull-ups

DB Bench Presses (pick load)

Then,

Run 400 Meters

Thursday

Strength

7 minute EMOM

3 Dead-lifts @ 80% of 1 RM

WOD

5 Rounds For Time

3 Wall Walks

12 Wall Balls (20/14)

15 Russian Kettlebell Swings (55/35)

Friday

Strength

7 minute EMOM

3 Squat Cleans @ 80% of 1 RM

WOD

10 Minute AMRAP

Air Bike, 10 Calories

5 Burpee Box Jumps (24/20)

5 Man Makers (pick load)

Saturday

Daniel

For time:50 Pull-ups

400 Meter Run

21 Thrusters (95/65)

800 Meter Run

21 Thrusters

400 Meter Run

50 Pull-ups