The Bun-Burner

EQUIP: KB (53/35)(Rx+: anything heavier; Erin: 44#), Jump Rope, Rowers, Pull-Up Bar

WARM-UP:

*Active Stretch

-then:

*400m Run

3 Rounds -

*10 x Weightless OHS

*10 x alt. Weightless OH Lunge

*10 x Push-Up + Windmill

45 Min. Work Period:

-Complete the following for time

-If you finish before the 45:00 mark, start over at half the distance and half the reps (get as far back through it as possible before time is called)

For Time:

*1000m Row

*25 x KB OH (Walking) Lunge - Right Arm

*25 x KB OH (Walking) Lunge - Left Arm

*50 x KB Swing

*800m Run

*25 x KB OH (Walking) Lunge - Right Arm

*25 x KB OH (Walking) Lunge - Left Arm

*50 x Burpee

*200 x Double-Under (sub: 200 Singles + 100 Lateral Hop over KB)

*25 x KB OH (Walking) Lunge - Right Arm

*25 x KB OH (Walking) Lunge - Left Arm

*50 x KB Bottom-Up Thruster

*400m Backward Run

*25 x KB OH (Walking) Lunge - Right Arm

*25 x KB OH (Walking) Lunge - Left Arm

*50 x KB Sumo Deadlift High Pull OR Ball Slam OR Wall Ball

FINISHER (from Tues):

-We’ll do this all together as a group (1/2 do T2B 1st, 1/2 do V-Up 1st)

5 Rounds for Time -

*100m Run

*10 x T2B

*100m Run

*10 x V-Up

"Bradley Bonanza"

Equip: Barbell, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run

*Individual Warm-Up for Hang Power Clean and Push Press (work up to WOD weight)

“BRADLEY”

10 Rounds for Time:

*100m Run Sprint

*10 x Pull-Up

*100m Run Sprint

*10 x Burpee

- 2 to 3 Minutes REST between Sets 1 and 2 -

7 Rounds for Time:

*100m Row Sprint

*10 x Hang Power Clean (a: 115/85, i: 95/65, b: 65/45)

*100m Row Sprint

*10 x Push Press (a: 115/85, i: 95/65, b: 65/45) 

-Record separate times for each WOD

Holy Holleyman!

WARM-UP:

*Active Stretch

*Burgener Warm-Up for Power Clean

-then:

3 Rounds -

*5 x MB Deadlift + MB RDL

*5 x 90 Degree Decline Push-Up at box

*5 x Air Squat to Box Jump

MAIN WOD:

“Holleyman” (Hero WOD posted to CrossFit Main Site 9/17/2013):

30 Rounds -

5 x Wall Ball (20/14)

3 x HSPU

1 x Power Clean (a: *225/155, i: 155/115, b: 95/65)

(Erin’s Time: 33:56 Rx (155#)...OUCH!)

FINISHER (choose one):

A)

20-18-16-14-12-10-8-6-4-2 x 

*Hand-Release Push-Up

*Box Jump (24/20)

*10m Shuttle Run (20 reps = 20 total lengths of 10m distance = 10 x 10m there/ 10m back)

OR

B)

*20-15-10-5 x Burpee-Box Jump

*40-30-20-10 x Double-Under

S3 Smackdown at CrossFit Camarillo

Equip: Barbell (75/55)(Rx+: 95/65), Wall Ball (20/14) or Slam Ball (30/20), Rower

WARM-UP:

*Active Stretch (w/ PVC)

-then:

3 Rounds -

*100m Run

*10 x PVC OHS

*10 x Hang Snatch Triple Extension w/ Barbell

25-20-15-20-25 x
Overhead Squat (75/55)(Rx+: 95/65)
Hang Power Snatch (75/55)(Rx+: 95/65)
Wall Ball Shot (20/14)(Rx+: 30/20 Slam Ball)
*Each Time You Drop Barbell or Slam Ball/ Wall Ball: 200m Run 

(Adapted from a CROSSFIT S3 WOD (written by Eric White))

FINISHER:

Complete 10 Rounds w/ a Partner -

*200m Row

*20 ea. leg x Lunge Jump

-divide the work up in any manner (i.e. 5 rounds per person)

Rotation Station

EQUIP: Plate (45/25)(go as heavy as possible!), Box (20"), Pull-Up Bar, Rings, Rower, Wall Space

WARM-UP:

*Active Stretch

-then:

*400m Run

-then:

3 Rounds -

*3 x Pike Push-Up + Inchworm + Push-Up

*6 x OH Plate Lunge

*12 x Plate Windshield Wiper

-------------------

10 Minutes @ Each Station:

Station #1:

EMOM: 150m Row Sprint (Rx = completion w/o a miss)

SCORE = Total # Missed Meters (negative penalty reps)

Station #2:

800m Run + AMRAP In Remaining Time:

*3 x Wall Walk

*6 x Ring Dip

SCORE = Total Rounds + Reps

Station #3:

EMOM: 3 x Chin-Up + 3 x Pull-Up + 6 x K2E (Rx = completion w/o a miss) 

(Rx+: Chest-to-Bar on Chin-Ups and Pull-Ups)

SCORE = Total # Missed Reps (negative penalty reps)

Station #4:

800m Run + AMRAP In Remaining Time: 

*6 x Plate Ground-to-Overhead (45/25)(erin: 45#)

*3 ea. leg x OH Plate Step-Up (3xR, then 3xL; w/ knee drive; leave foot atop box b/w same side reps)

SCORE = Total Rounds + Reps

GRAND TOTAL SCORE = Sum of Scores (minus any Penalty Reps) over all 4 rounds/ stations

Cindy Mania

Equipment: Bar (a: 135/95, i: 115/85, b: 95/65), Pull-Up Bar, Jump Rope, (Extra Bumpers for DL)

WARM-UP:

*Active Stretch

*1-to-5 Inchworm Count-Up

-then:

3 Rounds (3 min.) -

*EMOM: 3 x Deck Squat

*Jump Rope (practice Double-Unders)

--------------------------------------------------------

A) “Double-Under Cindy” 

20 Min. AMRAP -

*Double-Unders (sub: Tuck Jumps)

*@ Every Break/ Rest from D-U’s: 1 Round x “Cindy”

(1 Round of “Cindy” = 5 x Pull-Up, 10 x Push-Up, 15 x Air Squat)

SCORE = Total Reps Double-Under

B) “HPC Cindy”

15:00 AMRAP -

*Hang Power Cleans (a: 135/95, i:115/85, b: 95/65)

*@Every Break/ Rest from HPC’s: 1 Round x “Cindy”

SCORE = Total Reps Hang Power Clean

C) “Deadlift Cindy”

10:00 AMRAP

*Deadlifts (a: 275/185, i: 225/155, b: 135/95)

*@Every Break/ Rest from DL’s: 1 Rounds x “Cindy”

SCORE = Total Reps Deadlift

Erin’s Totals: 

Part A: 811 Rx

Part B: 71 Rx Adv

Part C: 30 Rx Adv

Girls Gone Wild

EQUIP: Jump Rope, Barbell (95/65)

*This killer benchmark combo WOD was put together by Coach Casey Metoyer of CrossFit Camarillo.  I tackled it today with my pal and owner of CrossFit Camarillo, Marita Martin.  Totally fun torture!

FOR TIME:
"Annie"
50-40-30-20-10 x
*Double-Under
*AbMat Sit-Up

-1 Min. REST-

"Nancy"
5 Rounds of:
*400m Run
*15 x Overhead Squat (95/65)

-1 Min. REST-

"Annie"

50-40-30-20-10 x
*Double-Under
*AbMat Sit-Up

*Erin's Time: 27:43

"NEVER FORGET" (9-11 Memorial Team WOD)

EQUIPMENT: Barbell (95/65), Set of Dumbbells (a: 25's/20;s, i: 20's/15's, b: 15's/10's), Rings

WARM-UP:

*Active Stretch

-then:

3 Rounds -

*10 x DB Goblet Squat

*10 x Seated DB Press

*10 x DB Plank Fly

--------------------------------------

9-11 WOD:

Work Until 2,997 Reps Completed As a Class/ “Team” -

*9 x DB Man Maker 

*11 x Curtis P (95/65)

*9 x Handstand Push-Up 

*11 x Ring Pull-Up (sub1: (Weighted) Ring Row OR sub2: Strict Chin-Up)

=75 (74.5) Total Rounds done as a group 

(grab 1 chip out of the pile every time you complete 1 round; done once all 75 chips gone)

(we had 13 participants in class today; 1 round = 40 reps; we each had to average 6 rounds)

***2,997 = Total # Casualties on 9/11/2001

*Our Team Time at CrossFit Camarillo: 63:24 (ugh!)

"May the AIR FORCE Be With You"

EQUIPMENT: Barbell (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch (+ PVC Work (OH))

-then:

*400m Run

“AIR FORCE WOD AND A HALF:”

30 Minute AMRAP -

*EMOM (Every Minute On the Minute): 4 x Burpee 

*30 x (Behind-the-Neck) Thruster (95/65)(because we did Thrusters Monday)

*30 x Sumo Deadlift High Pull

*30 x Push Jerk

*30 x Overhead Squat

*30 x Front Squat

-Use same barbell throughout WOD

-Move onto the next lift once all 30 reps are complete. If the minute clock beeps during a rep, complete the rep, then start the 4 burpees

SCORE = Total Rounds + Any Extra Reps

FINISHER:

AIR FORCE PHYSICAL FITNESS TEST:

*1:00 AMRAP Sit-Up 

-2 min. REST-

*1:00 AMRAP Hand-Release Push-Up (H-R not req’d by AF, req’d by Erin:))

-2 min. REST-

*1:00 AMRAP Strict Pull-Up (Pull-Ups not req’d by AF; we did them anyway;))

-2 min. REST-

*1.5 Mile Run

Air Force Physical Fitness Test Standards (minimum requirements for graduation):

Men:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run

< 30 yrs.     42           33               0                13:36

30-39 yrs.   39           27               0                14:00

40-49 yrs.   34          21               0                 14:52

Women:          Sit-Up     Push-Up     Pull-Up     1.5 Mile Run

< 30 yrs.           38            18               0                16:22

30-39 yrs.        29             14               0                16:57

40-49 yrs.        24             11               0                18:14

"Death By McCluskey"

EQUIPMENT: Pull-Up Bar, Barbell (75/55)

WARM-UP:

*Active Stretch 

-then:

3 Rounds -

*3 x Dive Bomber

*6 x T2B

*9 x Up-Down

---------------------------------

SET #1: 

“MCCLUSKEY”

3 Rounds for Time -

*9 x Bar Muscle-Up (sub1: 9 Skin the Cat)(sub2: 18 Ring Row + 18 Ring Dip)

*15 x Burpee-Pull-Up (sub: 15 Burpee-Box Over Jump)

*21 x Pull-Up

*800m Run

*40:00 Time Limit 

---------------------------------

SET #2:

“Death By Push Press ‘n Plank” -

-EMOM: 1 more rep of Push Press (75/55) than the previous round (1 rep in min. 1, 2 reps in min. 2, 3 reps in min. 3, etc.)

-Hold Plank (top of push-up) for the remainder of each minute 

-For the sake of time, start with round 6 (6 reps) and limit duration of WOD to 11 minutes (16 reps/ round 16)

-You’re “out” if you fail to complete the assigned # of reps within that minute

-Your score is the # of reps of the last round you successfully completed

"ROW COE"

Equip: Rower, Low Rings, Bar (95/65), SB (30/20), KB (70/53)

WARM-UP:

*Active Stretch: Toe-Hold Squat, Elephant Walk, Side-to-Side Lunge

3 Min. AMRAP -

*3 x Triangle Push-Up

*3 x PVC Pass Through

*3 x PVC OHS

*3 x PVC Strict Press

-then:

*3 x 100m Run (increasing pace w/ ea. 100m)

-----------------------------------------------------------------

SET #1

“Row Coe”

25 Min. AMRAP -

*10 kcal Row

*10 x Thruster (95/65)

*10 x Ring Push-Up 

SCORE = Total Rounds (+ any extra Reps or kcal)

-great goal: 10+ rounds

-Note: "Coe" is a CrossFit Hero WOD (10 Rounds of 10 Thruster (95/65) and 10 Ring Push-Up)

-----------------------------------------------------------------

SET #2:

15 Min. AMRAP -

*AMRAP of Overhead Squat (95/65)

-@ every break: 100m Slam Ball Run (30/20)

SCORE = Total Reps OHS

-great goal: 100+ reps

-----------------------------------------------------------------

SET #3:

7 Min. AMRAP -

*Single-Arm KB Burpee-Deadlift + Lateral Hop over KB (70/53)(1 arm atop bell for push-up, 1 arm on DL)

SCORE = Total Reps

-great goal: 50+ reps