"Cindy and DT Sitting in a Tree, K-I-S-S-I-N-G..."

EQUIP: Jump Rope, Pull-Up Bar, Barbell (a: 155/105, i: 105/75, b: 75/45)

WARM-UP:

*Active Stretch + 400m Run + 25 Double-Under or Lat Bar Hop + 1 Round Cindy + 1 Round of 1/2 DT (6 DL, 5 HPC, 3 PJ)

WOD 1:

For Time -

*5 Rounds of “Cindy”

*5 x Pull-Up

*10 x Push-Up

*15 x Air Squat

*50 x Double-Under (sub: 50 x Lateral Bar Hop)

*4 Rounds of “Cindy”

*40 x Double-Under (sub: 40 x Lateral Bar Hop)

*3 Rounds of “Cindy”

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*2 Rounds of “Cindy”

*20 x Double-Under (sub: 20 x Lateral Bar Hop)

*1 Round of “Cindy”

*10 x Double-Under (sub: 10 x Lateral Bar Hop)

(NOTE: Rx+ = 50 Double-Under every set (do not treat D-U’s as part of the descending ladder))

———————————————

-3 to 5 min. Recovery (on your own)-

———————————————

WOD 2:

For Time -

*3 Rounds of “DT”

*12 x Deadlift (a: 155/105, i: 105/75, b: 75/45)

*9 x Hang Power Clean (a: 155/105, i: 105/75, b: 75/45)

*6 x Push Jerk (a: 155/105, i: 105/75, b: 75/45)

*600m Run

*2 Rounds of “DT”

*400m Run

*1 Round of “DT”

*200m Run

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The Queen's Gambit

EQUIP: Bar (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14), Box (24/20, Rx+: 30/24), Rower, Rope, GHD?, Rings

“THE QUEEN’S GAMBIT”

(adapted WOD originally programmed by Mary Queen)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Hanging Shoulder Shrug  

*10 x Handstand or Plank Shoulder Shrug

*10 x MB Goblet Squat

*10 ea. x MB OH Lunge

*10 x MB Push-Up

…warm-up any necessary WOD movements

——————————————————

“The Queen’s Gambit”

3 Rounds For Time (50:00 time limit) -

*1 x Rope Climb (sub: 10 x Ring Row (tempo: 3-count on the descent))

*2 x Curtis-Bear Complex (a: 135/95, i: 95/65, b: 65/35)(Bear Complex + Curtis P from hang)

*3 x Bar Muscle-Up (sub: 6 x C2B Pull-Up OR 9 x Pull-Up)

*400m Run

*500m Row

*6 x Deck Squat Box Jump (24/20)(Rx+: 30/24)

*7 x Sumo Deadlift High Pull (a: 135/95, i: 95/65, b: 65/35)

*8 x Double-Squat Wall Ball (20/14)

*9 x Ring Dip

*10 x a: MB GHD Sit-Up, i: Cherry Picker Sit-Up, b: OH MB Sit-Up (20/14)

*? x Burpee (as many Burpees as the # of minutes that have elapsed at the end of ea. round)

NOTE: Curtis-Bear Complex = Bear Complex (Power Clean + Front Squat + S2OH + Back Squat + Behind-the-Neck S2OH) + Curtis P from the hang (Hang Power Clean + Front Lunge R + Front Lunge L + Push Press)

"2 People Working for 2 Minutes Too Many Times on 2/22"

EQUIP: Partner, shared Rower and Barbell (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Indian Run w/ Partner

*10 x Push-Up + Windmill

*10 x Front Squat (95/65)

*10 x Snatch Pull (95/65)

*10 x Push Press (95/65)

———————————————————

- Inspired by CrossFit.com  2/14/14 WOD -

3 Rounds w/ Partner (44 min.):

P1: 2 min. Row for kcal, while P2: 2 min. AMRAP Thruster (95/65)

P2: 2 min. Row for kcal, while P1: 2 min. AMRAP Thruster (95/65)

-1 min. REST- (record reps)

P1: 2 min. Row for kcal, while P2: 2 min. AMRAP Power Snatch (95/65)

P2: 2 min. Row for kcal, while P1: 2 min. AMRAP Power Snatch (95/65)

-1 min. REST- (record reps)

P1: 2 min. Row for kcal, while P2: 2 min. AMRAP Body Blaster (Rx+: Body Bazooka)

P2: 2 min. Row for kcal, while P1: 2 min. AMRAP Body Blaster (Rx+: Body Bazooka)

-1 min. REST- (record reps)

SCORE = Total Reps + Total kCal completed as a team over all 3 rounds

———————————————————

NOTES:

“Body Blaster” = Burpee + Pull-Up + Knees-2-Elbows

“Body Bazooka” (yes, I just coined that term) = Burpee + Pull-Up + Toes-2-Bar

5 Minute AMRAP "Slap" (In the Face)

EQUIP: DBs (a: 25/20, i: 20/15, b: 15/10), Bar (a: 185/135, i: 135/95, b: 95/65) + Plates for Relaod, Rings 

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x DB Push-Up

*10 x Seated DB Press

*10 x DB Front Squat

*10 x Handstand Shoulder Shrug + 10 x Handstand Shoulder Tap

-then, Warm-Up any necessary movements for WOD

———————————

Instructions for Main WOD:

Set clock for 5:00 countdown

-you will have 5:00 to complete as many reps as possible of the assigned movement

-immediately upon completion of the 5 min. AMRAP, record your total reps (in chalk on floor)

-then Run 400m as quickly as possible

-once the last person returns from the run, the clock will be started for the next movement

-the sooner you finish the assignment + the 400m run, the more rest you will earn

5 Min. AMRAP - Rings Muscle-Up (sub1: Bar M-Up)(sub2: 3x Ring Dip + 3x Ring Row = 1 M-Up)

Upon Immediate Completion: 400m Run 

-Once last person returns from run, Erin will immediately start the clock for the next movement.

5 Min. AMRAP - DB Man Maker (w/ Squat Clean)(a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Wall Walk

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Back Squat (a: 185/135, i: 135/95, b: 95/65)

Upon Immediate Completion: 400m Run

-As soon as you return from the run, begin reloading your bar for the next movement.  Clock WILL start as soon as last person returns from run, whether you are still reloading or not.

5 Min. AMRAP - Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

Upon Immediate Completion: 400m Run

5 Min. AMRAP - Shoulder-2-Overhead (a: 135/95, i: 95/65, b: 65/35)

Upon Immediate Completion: 400m Run

SCORE = Sum of Total Reps over all 6 AMRAPs

"Wacky Ladders" (New Movements: Back Rack Squat Jump & Inverted Burpee)

EQUIP: Barbell (a: 75/55, i: 55/35, b: 45/25), KB (a: 70/53, i: 53/35, b: 35/18), Set of Dumbbells (a: 25's/20's, i: 20's/15's, b: 15's/10's), Box (24"/20")

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Squat Jump

*10 x Back Squat

*10 x Strict Barbell Press

*10 x Barbell Pendlay Row

———————————————-

FOR TIME (15:00 Limit) -

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x Back Rack Squat Jump (a: 75/55, i: 55/35, b: 45/25)(see photo above)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Seated DB Press (a: 25’s/20’s, i: 20’s/15’s, b 15’s/10’s)

FOR TIME (15:00 Limit) -

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x alt. Bent-Over 1-Arm KB Row (a: 70/53, i: 53/35, b: 35/18)

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x KB Swing (a: 70/53, i: 53/35, b: 35/18)

FOR TIME (15:00 Limit) -

1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 x a: Inverted Burpee OR i: Deck Squat OR b: Burpee 

10-9-8-7-6-5-4-3-2-1-2-3-4-5-6-7-8-9-10 x Box Jump (24/20)

What is an "Inverted Burpee?"  http://www.crossfit.com/mt-archive2/001125.html

NOTE: I like to teach the Inverted Burpee with a tuck-up to the handstand (freestanding), rather than with a kick-up to handstand vs. the wall.

"Team Strategy Saturday"

EQUIP; 4 person team, your own Jump Rope, SB (30/20), WB (20/14), Barbell (may be shared)(a: 135/95, i: 95/65, b: 65/35),1 Rower

  

“Team Strategy Saturday”

(Must Pronounce As Sa-tur-dee)

WARM-UP:

*Active Stretch, then:

*400m Indian Run (w/ your teammates)

*10 x Dive Bomber

*20 x Slam Ball Goblet Squat

*10 x MB Squat Clean

*20 x Ring Row 

—————————-

SET #1 (Teams of 4):

*1 Rower per Team

*1 Jump Rope in use at a time (ea. individual may use his/ her own rope)

*Team members may work simultaneously 

*Team may divide the work in any manner it chooses (pacesetter, rotate on time, etc.?)

Complete for Time -

*4000m Row

*3200m (2 mile) Run

*1000 x Double-Under (sub: 3x Singles)

*200 x Burpee-Broad Jump

—————————-

SET #2 (Teams of 4):

*1 Barbell in use at a time

*Use as many Slam Balls and Wall Balls as desired (and simultaneously)

*1600m SB Run (30/20)

*100 x Ground-to-Overhead (a: 135/95, i: 95/65, b: 65/35)

*200 x OH Backward Slam Ball Toss (30/20)

*300 x Wall Ball (20/14)

—————————-

"Griff and the Bear"

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Power Clean (w/ initial Bear load)

*5 x Front Squat

*5 x Thruster

*5 x Behind-the-Neck Thruster

—————————————

WOD 1:

“Griff” - Complete for Time

*800m Run

*400m Run Backwards

*800m Run

*400m Run Backwards

(Erin’s Time: 11:59)

—————————————

WOD 2:

“Team Bear” -

5 Rounds of 7 Reps of the Bear Complex

-Each individual must increase his/ her load by 5 or more pounds each round

-During the 7 reps each round, you may not rest the bar on the ground (only touch and go b/w reps).

-Team Penalty (to complete at the end of ea. round): 5 Burpee penalty per person per drop of the bar to the floor.  Sum up all burped totals in class…then complete that amount of burps together as a class

(Erin’s Loads: 65-75-85-95-115)
(We only ended up having to do 15 Burpees together as a class!!)

—————————————

FINISHER:

*400m Run

*200m Run Backwards

*400m Run

*200m Run Backwards

Mile McGhee + Slammin' Mile Row

EQUIP: Rower, Barbell (a: 275/185, i: 185/135, b: 135/95), Slam Ball (30/20), Box (24/20)

WARM-UP:

*Active Stretch, then: 

*200m Run

*200m Row

*20 x SB Goblet Squat

*10 x SB Push-Up

*20 x Double-Mountain Climb

*10 x SB Thruster

—————————————————

-Divide class in 1/2…

-Each person will complete both WODs 1 and 2.

WOD 1: “Mile-Run McGhee” -

20 Minute AMRAP of -

*5 x Deadlift (275/185)

*13 x Push-Up

*9 x Box Jump (24/20)

-@ the 0, 5, 10, and 15 minute marks: Run 400m

-5+ Minute Recovery-

WOD 2: “Slammin’ Mile Row” -

20 Minute AMRAP: Row for meters (NOTE your time at 1600m)

-EMOM: 10 x Ball Slam (30/20)

SCORE = a) Mile Row Time, AND b) Total Meters Rowed in 20 Min.

21-15-9...Forward and Reverse

EQUIP: Box (24/20)(Rx+: 30/24), Bar - Unloaded to start (a: 135/95, i: 95/65, b: 65/35), Wall Ball (20/14)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

+

3 Rounds w/ Unloaded Bar -

*6 x Strict Press

*5 x Front Squat

*4 ea. x Single-Leg RDL

*3 x Broad Jump (travel length of barbell)

——————————————————————

-Program patterning inspired by CROSSFIT S3’s WOD for 2/7/2014 (by Eric White)

SET #1:

Part A (Complete for Time) -

21-15-9 x

HSPU

Box Jump (24/20)(Rx+: 30/24)

T2B

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

T2B

Box Jump (24/20)(Rx+: 30/24)

HSPU

——————————-

SET #2:

Part A (Complete for Time) -

21-15-9 x

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

Wall Ball (20/14)

Burpee

-5 min. rest-

Part B (Complete for Time) - (goal: match/ beat time from Part A)

21-15-9 x

Burpee

Wall Ball (20/14)

Hang Power Clean (a: 135/95, i: 95/65, b: 65/35)

4300m of Sprints!!! + Partner Fun

EQUIP: Partner, KB (a: 70/53, i: 53/35, b: 35/18), DB’s (a: 25/20, i: 20/15, b: 15/10), Box (24/20), Rings

WARM-UP:

*Active Stretch, then:

*4 x 100m Run increasing pace ea. round

*10 x KB SDHP

*10 x KB Goblet Squat

*10 ea. arm x 1-Arm KB OH alt. Lunge in place

———————————

SPEED SET (~30 minutes):

9 Rounds (8:15) -

*100m Run Sprint every :45

6 Rounds (9:00) -

*200m Run Sprint every 1:30

3 Rounds (9:00) -

*400m Run Sprint every 3:00

———————————

PARTNER WOD for Time:

100 x 1-Arm KB Bent-Over Row

*Partner must HOLD Bottom of (Rx+: KB Goblet) Lunge (same leg as arm just worked)

80 x 1-Arm KB Clean & Jerk

*Partner must HOLD 1-Arm KB OH (same arm as arm just worked)

60 x KB Bottom-Up Thruster

*Partner must HOLD Bottom of Air Squat

40 x DB Burpee + Step-Up-and-Over Box (may jump up and over box as well)

*Partner must HOLD DB (Rx+: Rings) Plank

20 ea. person (40) x Ring Dip

*Partner must HOLD L-Sit (a: Rings, i: atop DBs, b: 1-Leg)

"26'ers"

EQUIP: Pull-Up Bar/ Set-Up, Bar (a: 115/85, i: 95/65, b: 65/35), Box (20), DB’s (a: 25/20, i: 20/15, b: 15/10)

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*5 x Strict Pull-Up

*5 x Dive Bomber

*5 x Snatch Pull

*5 x Hang Power Snatch

*5 x OHS

*5 ea. x Unweighted Bulgarian Split Squat

-then warm-up any other WOD-specific movements

SET #1:

3 Rounds (26 min) -

1 min AMRAP Pull-Up (Rx+: Chest-to-Bar) (count total reps)

-1 min Rest-

2 min AMRAP 2 Hand-Release Push-Up + 2 Star Jump (count total rounds)

-1 min Rest-

3 min AMRAP 3 Power Snatch + 3 OHS + 3 Back Squat (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

-5 Minute Recovery-

Lighten Barbell Load - a: 95/65, i: 65/35, b: 45/15

SET #2:

3 Rounds (26 min) -

1 min AMRAP Wall Walk (count total reps)

-1 min Rest-

2 min AMRAP 2 Front Rack Bulgarian Split Squat Right + 2 FR BSS Left (count total rounds)

-1 min Rest-

3 min AMRAP 3 Renegade Row + 3 DB Squat Clean + 3 DB S-2-OH (count total rounds)

-1 min Rest-

SCORE = Sum of Total Rounds + Reps

(Notes: Renegade Row = DB Push-Up + Row R + Row L; S2OH = Shoulder-to-Overhead (i.e. Push Press or Jerk))

EMOMania

EQUIP: Bar (a: 115/85, i: 95/65, b: 65/45), Jump Rope, KB (a: 44/35, i: 35/26, b: 26/18)

WARM-UP:

*Active Stretch, then:

*400m Run

*20 x alt. Lunge

*20 x Plank + X-Body K2E

*20 x X-Body Single-Leg V-Up

*20 x Double Mtn. Climber

————————————

MAIN SET (keep a running clock):

1) 10 Minute AMRAP -

*Curtis P (a: 115/85, i: 95/65, b: 65/45)(Power Clean + Front Lunges R&L + Push Press)

*EMOM: 15 x Double-Under (sub: 30 x Singles)

-3 Minutes REST-

2) 10 Minute AMRAP -

*Burpee-Pull Up OR Deck Squat-Pull Up

*EMOM: 15 x Double-Under (sub: 20 x Mtn. Climber)

-3 Minutes REST-

3) 10 Minute AMRAP -

*alternating KB Turkish Get-Up (a: 44/35, i: 35/26, b: 26/18)

*EMOM: 15 x Double-Under (sub: 10 x Tuck Jump)