Gettin' In Some CrossFit Mileage

EQUIP: Rower, Jump Rope, Bar (a: 105/75, 95/65, 65/45), Box (20”),Rings/ Pull-Up Bar

WARM-UP:

*Active Stretch

*200m Run - Fwd. there/ Bkwd. back

*200 Jumps of Rope (any style,  i.e. Singles, Double-Under, 1-Leg, etc.)

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Note: Part I below was written by Eric White at CROSSFIT S3 (I simply added the Superman); Part II was inspired (but highly modified) by another one of Eric's WODs.

Part I: For Time (35:00 Time Cap):
100m Run/20 Double Under/125m Row/40 Air Squat/40 Superman
200m Run/40 Double Under/250m Row/30 Air Squat/30 Superman
400m Run/60 Double Under/500m Row/20 Air Squat/20 Superman
800m Run/80 Double Under/1000m Row/10 Air Squat/10 Superman

(D-U sub = 3x # Singles)

Part II: For Time:

A) 4 Rounds:
*8 ea. Bulgarian Split Squat (a: 105/75, i: 95/65, b: 65/45)(mod: no box, Split Squat)(bar in Back Rack)
*4 Skin-the-Cat (sub: 12 Toes-2-Bar)
B)  4 Rounds:
*4 Wall Walk
*8 Strict Pull-Up (sub: 12 Ring Row)

*No Rest Between A & B*

"U Go, I Go" + The Coe Regimen

Above: Sebastian Coe, Olympic gold medalist (1500m) in 1980 & 1984 for Great Britain.  He was trained by his father, Peter Coe, inventor of the "Coe Regimen."

EQUIPMENT: Slam Ball (*30/20), Set of DBs (a: 25/20, i: 20/15, b: 15/10), Pull-Up Bar

WARM-UP: Active Stretch + 400m Run + 1 min. ea. x Plank Windmill & 3rd World Squat 

“COE REGIMEN” (as individuals/ no partners):

5 Rounds for Time -

*200m Run Sprint (may ROW if 7 or fewer people in class)

-exactly 30 sec. REST b/w runs (calculate your own rest ea. round)

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“U GO, I GO” #1:

10 Minute AMRAP -

-Rest = Hold Plank atop Slam Ball (1-arm))

*10 x T2B (sub: K2E or K2C)

*10 x Squat-Thrust

(1 Round = Partner 1 (P1) does 10 T2B (while P2 rests), then P2 does 10 T2B (while P1 rests), then P1 does 10 S-T (P2 rests), and lastly, P2 does 10 S-T (P1 rests))

SCORE = Total # Rounds + # Extra Reps

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“U GO, I GO” #2:

9 Minute AMRAP -

-Rest = Hold Decline Plank atop Slam Ball (1-foot))

*9 x Ball Slam

*9 x DB Thruster (palms face inward)

SCORE = Total # Rounds + # Extra Reps

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U GO, I GO” #3:

8 Minute AMRAP -

-Rest = Hold Plank atop Slam Ball 

*8 x alt. Pistol (sub: 8 x Max Height alt. Lunge Jump)(Rx+: weighted Pistol)

*8 x alt. DB Sotts Press (sub: Seated DB Shoulder Press)

SCORE = Total # Rounds + # Extra Reps

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U GO, I GO” #4:

7 Minute AMRAP -

-Rest = Hold Decline Plank atop Slam Ball

*7 x Chin-Up (sub: Ring Row)

*7 x Star Jump

SCORE = Total # Rounds + # Extra Reps

"LET'S COMPETE!!"

EQUIP: Barbell (135/95)(mod: 95/65), KB (70/53)(mod: 53/35), Box (30/24)(mod: 24/20), Wall Ball (20/14), Jump Rope

WARM-UP: Active Stretch, then...

*400m Run + 30 Air Squat + 200 Jump Rope (singles &/ or D-U’s) + 10 Dive Bomber

*Individual Movement Warm-Up for WOD #1

“Friendly S3 Competition” (WODs adapted from CROSSFIT S3)(10/19/2013) -

*RULES: There will be an Rx bracket and a Mod bracket for this contest.  The sum of each individual’s times from WODs 1 and 2 will determine ranking going into the final WOD.  Only the scores of the top 3 Rx men, top 3 Rx women, top 3 Mod men, and top 3 Mod women will count in the final event (Erin does not count).  The rest of the class (those who didn’t final) will still complete the final WOD, though their scores will not be posted on the whiteboard.

WOD #1: For Time -
200m Run
20 SDHP (135/95)(mod: 95/65)
200m Run
40 alt. KB Power Clean (70/53)(mod: 53/35)
200m Run
60 Wall Ball (20/14)
200m Run

WOD #2: For Time -
5-10-15-20 x
Behind-the-Neck Thruster (95/65)(mod: 65/45)
Box Jump (30/24)(mod: 24/20)
Pull-Up (mod: band(s))

(FINAL) WOD #3:
10 Minute AMRAP:
5 Rounds:
5 Power Snatch (115/85)(mod: 85/55)
50 Double-Under (mod: 50 Lateral Bar Hop OR 150 Singles)
AMRAP In Remaining Time: Wall Walk 

SCORE = Total # Wall Walk

"FLOW" + 10,000# G2OH + Heavy Mile Run

EQUIP: Partner, Barbell (may share w/ partner; for 10k # WOD), Plate (45/25)

WARM-UP:

*Active Stretch

-then:

*Shoulder Plank Series

*400m Run

*Individual Warm-Up for Ground-to-OH (*Power Clean & Jerk)

“FLOW” SET #1:

8 Minute AMRAP -

*1 x Plate Ground-to-OH (45/25)

*2 ea. x OH Plate Lunge

*3 x Plate Swing

*4 x Side-to-Side Plyo Plate Push-Up

 SCORE = Total Rounds + Reps (swipe chalk line every time you finish push-ups)

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PARTNER WOD:

a) SHARED DUTY: 10,000 lb. Ground-to-Overhead (1 works while the other rests)

-may use 2 different barbells of different weights

-may use any combination of O. Lifts to get the bar from the ground to OH ea. rep

-NO REST-

b) SHARED DUTY: 1 Mile Plate Run (45#/25#) (1 runs while the other rests)

-may divide the run up in manner (i.e. take turns running 200m 8 times)

 SCORE = Total Time to complete both parts a and b

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“FLOW” SET #2:

8 Minute AMRAP -

*4 ea. x Russian Twist w/ a Plate (45/25)

*3 x OH Plate Sit-Up

*2 ea. x Plate Windshield Wiper

*10 sec. Hollow Hold + Steering Wheel Turns

"Clean Up, Clean Up, Everybody Cleans Up"

EQUIP: Partner, Bar (95/65), Pull-Up Bar or Rings, Med Ball (any weight; Dynamax brand = best)

WARM-UP:

*Active Stretch

-then:

*800m Run (ea. team drops their chips off at Mission Oaks gate)

-then:

*Individual Warm-Up for Snatch and Muscle-Up (3-5 min.)

“Clean Up, Clean Up, Everybody Cleans Up” -

-Divide into teams of 2 

-Each team gets 9 chips 

-Work as individuals, picking up chips as you each work through rounds (no shared equip.)

-Once only 3 chips remain out at the gate for the team, may divide the work of the remaining rounds up amongst teammates

-1st team to “clean up” their team’s chips wins.  (Record times)

To Clean Up 1 Chip =

*400m Run to Mission Oaks gate 

*5 x Burpee

*10 x Push-Up

*15 x Squat Jump

-pick up chip

*400m Run back to gym

*5 x Muscle-Up (bar or rings) (sub: 10 + 10 x Ring Row + Ring Dip)

*10 x Power Snatch (95/65)

*15 x MB-Bridge Chest Press (hold bridge w/ MB beneath upper back)(95/65)

-drop chip off in the pile

Double Trouble

2 Kettlebells + 2 Partners = "Double Trouble"

Equip: Partner, 2 Matching KBs (adv: 53/35, int: 44/26, beg: 35/18), Box (24/20), Wall Ball (20/14)

WARM-UP:

*Active Stretch (inc. Heel Sit-to-Stand)

-then:

2 Rounds -

*5 x Deck Squat

*10 x KBS

*100m Run (Fwd. there/ Bkwd. back)

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SET #1:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Pistol Deck Squat (use pole to help, if necessary)(all R leg rnd 1; all L leg rnd 2)

-switch, repeat! (ea. person runs 2x and deck squats 2x)

-SCORE = Total Reps Pistol Deck Squat completed as a team

B) PARTNER WOD for Time -

-One partner works while the other rests; divide the work in any manner

*100 x 2KB Swing (bells swing b/w legs; Russian style (up to shoulder height only))

*80 x 2KB Bent-Over Row

*60 x 2KB Shoulder-to-Overhead

*40 x 2KB Squat Clean

*20 x 2KB Burpee-Deadlift

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SET #2:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Wall Ball

-switch, repeat!

-SCORE = Total Deck Squat - Wall Ball completed as a team

B) PARTNER WOD for Time -

*100 x 2KB Farmer Walking Lunge (1 KB hanging in ea. hand)

*50 x 2KB Thruster

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SET #3:

A) 2 Rounds alt. w/ Partner -

*P1: 400m Run

*P2: Deck Squat - Box Jump

-switch, repeat!

-SCORE = Total Deck Squat - Box Jump completed as a team

B) PARTNER WOD for Time (we ran out of time & didn’t get thru this)-

*100 x 2KB Step-Up (1KB hanging in ea. hand)

*50 x 2KB Power Clean & Jerk

Down the Ladder We Go

EQUIPMENT: Bar (adv: 115/85, int: 95/65, beg: 65/45), Slam Ball (30/20), Jump Rope

WARM-UP:

*Active Stretch

-then:

*5 x Dive Bomber (fwd. and bkwd.)

*400m Run

*5 x Dive Bomber

-then:

Warm-Up for Hang Power Clean (i.e. Burgener Warm-Up, work up to WOD weight)

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30-25-20-15-10-5 x Slam Ball Wall Ball (30/20)

*b/w each set of WBS: 20 x Double-Under + 5 x Burpee

-D-U sub: 40 Singles

-Rx+: 40 Double-Unders each round

30-25-20-15-10-5 x Hang Power Clean (115/85)

*b/w each set of HPC: 200m Run + 5 x Handstand Push-Up

30-25-20-15-10-5 x Star Jump

*b/w each set of SJ: 20 x Double-Under + 5 x Reverse Overhead Slam Ball Throw (http://www.youtube.com/watch?v=39GxyxYrcC8)

-D-U sub: 40 Singles

-Rx+: 40 Double-Unders each round

30-25-20-15-10-5 x Pendlay Row (115/85)

*b/w each set of: 200m Run + 5 x Hollow Hold Chest Press (115/85)

Deck 'O Cards

EQUIPMENT: Bar (95/65)(Rx+: 105/75), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Slam Ball (30/20), Pull-Up Bar

WARM-UP:
*Active Stretch
-then:
*200m Run Fwd.
*200m Run Bkwd.
*20 x Plyo Push-Up
*20 x Squat Jump

DECK 'O CARDS:
*Use an actual deck of cards OR "Cards WOD" app from the iTunes store
*Suit defines the exercise; # on the card defines the reps assigned to that exercise
*Face Cards = 10 reps, Aces = 20 reps

BUY IN: 800m Run + 10 x Wall Walk
     -Diamonds: KB Swing
     -Clubs: Overhead Squat
     -Hearts: Chin-Up (Rx+: for rep assignments of 7 reps or less: Strict Chin-Up)
     -Spades: Lateral Box Jump
          -Joker #1: TABATA Ball Slam
          -Joker #2: 20 x "Slurpee" (a.k.a. Slam Ball Burpee)
BUY OUT: 800m Run  + 10 x Wall Walk

"Sally Up, Sally Down"

EQUIP: Jump Rope, Bar (a: 135/95, i: 95/65, b: 65/35), DBs (a: 25s/20s, i: 20s/15s, b: 15s/10s)

WARM-UP:
*Active Stretch
-then:
*100m Run (Fwd. there/ Bkwd. back)
*10 x Triangle Push-Up
*10 x Air Squat
*10 x Sumo Squat
*100m Run (Fwd. there/ Bkwd. back)

#1:
BUY IN: 1 min. x Hollow Body Hold 
-no rest-
6 Rounds -
*100m Run
*6 x Ring Dip
*12 x DB Stiff Leg Deadlift High Pull
-no rest-
BUY OUT: 1 min. x Hollow Body Hold

#2:
“Sally Up, Sally Down:” Back Squat (a: 135/95, i: 95/65, b: 65/35)

See Video here: http://www.youtube.com/watch?v=fc2mZkyb2so (you may use this video for your music OR download "Green Sally, Up" by Jesse Lee Pratcher & Mattie Garder at iTunes (must be the 3+ minute version))

#3:
BUY IN: 100 x Double-Under (erin: 200)
-no rest-
5 Rounds -
*100m Run
*5 x Squat Cleaning DB Burpee (DB Push-Up - Hop In - Squat Clean)
*10 x T2B
-no rest-
BUY OUT: 100 x Double-Under (erin: 200)

#4:
“Sally Up, Sally Down:” Shoulder-to-Overhead (a: 135/95, i: 95/65, b: 65/35)
(hold front rack during the "Sally, Down" portions of the song)

#5:
BUY IN: 40 x DB Plank Row
-no rest-
4 Rounds -
*100m Run
*4 x DB Deck Squat - Thruster (Rx: 1DB, Rx+: 2DBs)
*8 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)
-no rest-
BUY OUT: 40 x DB Plank Row

#6:
“Sally Up, Sally Down:” Barbell Push-Up 
(hands atop your barbell; hover with chest just above the bar during the "Sally, Down" portions of the song)

NOT-SO-"SMALL"

Equipment: Partner, Rower, Box (24/20), Wall Ball (20/14)

WARM-UP:
*Active Stretch
-then:
*400m Partner Indian Run
*2 min. x MB Russian Twist Toss to Partner

NOT-SO-"SMALL" PARTNER WOD (adapted CrossFit Hero WOD, "Small"):
2 Rounds for Time -
(one person works while the other rests; share reps/ row in any manner)
(Rx+: rest = Hold Plank atop MB)
*2000m Row
*100 x Burpee
*100 x Box Jump (24/20)
*800m MB Run w/ Partner (take turns running w/ ball)

Evil, Evil, Evil

WARM-UP:

*Active Stretch

-then:

*30 sec. x Hyper Plank Hold

*4 x 50m Run (increasing pace each rep)

*30 sec. x Hyper Plank Hold

-then:

*Clean & Jerk warm-up

TIMING CHEAT SHEET: 

1:00, 2:00, 4:00, 6:00, 10:00, 13:00, 14:00, 15:00, 17:00, 19:00, 23:00

SET #1 (23 min.):

2 Rounds -

Within 1 Minute:

*100m Run Sprint

*As Many Reps As Possible (AMRAP) In Remaining Time (IRT): Evil Wheel Clean & Jerk (135/95)

-1 Min. Rest (mark reps earned)- 

Within 2 Minutes:

*200m Run Sprint

*AMRAP IRT: Evil Wheel Clean & Jerk

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:

*400m Run Sprint

*AMRAP IRT: Evil Wheel Clean & Jerk

-3 Min. Rest (mark reps earned)-

SCORE = Total Reps Evil Wheel Clean & Jerk

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SET #2 (23 min.):

2 Rounds -

Within 1 Minute:

*100m Run Sprint

*AMRAP IRT: DB Split Squat Snatch (25’s/ 20’s)

-1 Min. Rest (mark reps earned)-

Within 2 Minutes:

*200m Run Sprint

*AMRAP IRT: DB Split Squat Snatch

-2 Min. Rest (mark reps earned)-

Within 4 Minutes:

*400m Run Sprint

*AMRAP IRT: DB Split Squat Snatch

-3 Min. Rest (mark reps earned) -

SCORE = Total Reps DB Split Squat Snatch

Evil Wheel (roll out - roll in)

The Man-Breaking Girls

1 Man Maker = Row R + DB Push-Up + Row L + DB Push-Up + Hop In + Clean + Press 

Equip: DBs (a: 25/20, i: 20/15, b: 15/10), Wall Ball (20/14), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch

*400m Run

-1-2-3-4-5 Inchworm-Push Up Count-Up

-20 x Kip Swing

“Man-Breaker Angie”

For Time (40:00 Time Cap):

Every Minute On the Minute (EMOM): 2 x DB Man Maker

• 100 x Pull-Up (sub: Ring Row)
• 100 x Push-Up
• 100 x Sit-Up
• 100 x Air Squat

-Modification Options: 1/2 reps of Angie and/ or 1 Man Maker EMOM

“Man-Breaker Karen”

For Time (15:00 Time Cap):

EMOM: 1 x DB Man Maker

• 150 x Wall Ball