Simple, Simultaneous, and Sore-by-Tomorrow

EQUIP: Partner, Barbell (c: 135/95, p: 95/65, c: 65/35), Slam Ball (30/20), Wall Space

WARM-UP:

*Active Stretch, then:

*400m Indian Run w/ Partner

*20 x Air Squat

*20 x Lunge

*20 x Push-Up

*20 x alt. 1-Leg V-Up

*20 x Handstand Shoulder Shrug OR Shoulder Tap

—————————————-

PARTNER WOD - Complete for Time:

-one person works while the other rests, unless otherwise noted

-divide up reps in any manner desired

*800m SIMULTANEOUS Run (both partners run entire distance side-by-side)

*80 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/35)

*80 x Ball Slam (30/20)

*80 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35) 

*8 x SIMULTANEOUS Wall Walk (ea. rep must be in tandem; both partners 8 reps)

*600m SIMULTANEOUS Run

*60 x Shoulder-to-Overhead 

*60 x Ball Slam

*60 x Sumo Deadlift High Pull

*6 x SIMULTANEOUS Wall Walk

*400m SIMULTANEOUS Run

*40 x Shoulder-to-Overhead

*40 x Ball Slam

*40 x Sumo Deadlift High Pull

*4 x SIMULTANEOUS Wall Walk

*200m SIMULTANEOUS Run

*20 x Shoulder-to-Overhead

*20 x Ball Slam

*20 x Sumo Deadlift High Pull

*2 x SIMULTANEOUS Wall Walk

"KB Swing, Swing, Swing"

EQUIP: Barbell (c: 225/155, p: 185/135, f: 135/95), Plate (45/25; c (women): 35), Box (24/20), KB (c: 70/53,

p: 53/35, f: 35/18), Jump Rope 

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 x KB Swing

*10 x Burpee 

*Individual Movement-Specific Warm-Up for WOD (especially: Deadlift)

—————————————————-

#1:

15 Min. AMRAP -

*30 x Double Under (sub: 30 x Tuck Jump)

*10 x Plate Ground-to-OH

*10 x alt. OH Plate Step-Up (20”)

*10 x 1-Arm KB OHS (5xR, then 5xL)(mod: 10 x Goblet Squat)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

-for example: if I finish my first round when the clock reads 2:33, I must do 2 KBS to finish out the round; if I finish my second round when the clock reads 6:04, I must do 6 KBS to finish out that round, etc.

#2:

15 Min. AMRAP -

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

*10 x Box Jump (24/20)

*10 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

*10 x alt. Pistol (c: Jumping OR Weighted)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

#3:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Mountain Climb (R and L = 1))

*10 x alt. KB Goblet Lunge

*10 x OH Plate Sit-Up

*10 x Bar-Facing Burpee

*# KB Swing as minutes on the clock at end of ea. round 

(everybody will do 15 KBS at the 15:00 mark)

SCORE = Total KB Swing completed over all 3 WODs

"Ten to One By Ones With Runs"

EQUIP: Barbell (c: 115/85)(p: 95/65)(f: 65/45), Box (24/20)(c: 30/24), Rings

WARM-UP:

*Active Stretch, then:

*400m Run

*Shoulder Plank Series

*10 ea. x PVC Pass Thru, Snatch Press, OHS

*10 x Squat Jump 

*10 x Broad Jump

-warm up Snatch

WOD #1:

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

*Power Snatch (115/85)(95/65)(65/45)

*Ring Push-Up (mod: DB Push-Up)

*200m Run following ea. odd round

(inspiration for this WOD from CrossFit Delray Beach - 3/7/14)

————————————-

WOD #2:

10-9-8-7-6-5-4-3-2-1 x 

*Tuck Jump-to-Box Jump (24/20)(c: 30/24)

*Thruster (115/85)(95/65)(65/45)

*200m Run following ea. even round

————————————-

FINISHER:

400m Partner Mule Run

*use 100m course

*switch duties every 50m

"Oh, What to Do With Your Remaining Time?"

EQUIP: Slam Ball (30/20), Pull-Up Bar, KB? (70/53)(53/35)(35/26), Barbell (115/85)(95/65)(65/45)

WARM-UP:

*Active Stretch, then:

*400m Run

*15 x SB Goblet Squat

*10 x Push-Up + Windmill R&L

*3 Rounds of 5 x Push Press + 5 x OHS (unloaded bar)(goal: do NOT put bar down!)

-load bar and warm-up WOD movements

——————————————-

5 Rounds (33 min.):

5 Minutes Per Round -

*20 x Ball Slam (30/20)

*15 x Toes-2-Bar

*10 x Push Press (115/85)(95/65)(75/55)

*AMRAP In Remaining Time: *Row or Run (10m Shuttle) for meters

-2 Min. REST b/w Rounds-

SCORE = Total Meters rowed or run over 5 rounds

——————————————-

3 Rounds (12 min.) -

4 Minutes Per Round -

*400m Run

*AMRAP in Remaining Time: Overhead Squat (115/85)(95/65)(65/45)

-NO REST b/w rounds-

“St. Paddy’s Day - A Day Late, But Still Irish”

EQUIP: Partner, Shared: Rower, DB’s, Barbell, Rings, Jump Rope, Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

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

*20 x DB Goblet Squat (1DB)

*10 x Hang Squat Clean + Thruster (Athlete’s Choice:   loaded or unloaded bar)

For Time (Teams of 2)(50:00 Limit) -

*3000m Row

-one partner chips away at the Row

-other partner completes 17 ea. x DB Lunge Thruster (25’s/20’s)(20’s/15’s)(15’s/10’s)

-switch duties every 17 reps ea. of Lunge Thruster, until team has rowed 3000m

*300m DB Bear Crawl (30 lengths of 10m course)

-one partner chips away the Bear Crawl

-other partner completes 17 x Sumo Deadlift High Pull (105/75)(95/65)(65/35)

-switch duties every 17 reps of SDHP, until team has Bear Crawled 300m

*300 x Double-Under (sub: 300 x Lateral Bar/ KB Hop)

-one partner chips away at the D-U’s

-other partner completes 17 x Hang Power Clean (105/75)(95/65)(65/35)

-switch duties every 17 reps of HPC, until team has completed 300 D-U’s

*30 x Bear Complex (105/75)(95/65)(65/35)

-one partner chips away at the Bear Complex

-other partner completes 17 x Plyo Plate Push-Up (45/25)(sub: Hand-Release P-Up)

-switch duties every 17 reps of HR Push-Up, until team as completed 30 Bear Complex

"Oh, My Legs!"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), 2 KB’s (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*20 x Air Squat

*15 x Star Jump 

*10 x Hand-Release Push-Up

*Warm-Up all necessary WOD movements; work up to WOD weight

———————————

25 Minute AMRAP #1 -

30 x Front Squat (c: 135/95, p: 95/65, f: 65/45)

10 x Burpee-Pull Up

25 x Front Squat

10 x Burpee-Pull Up

20 x Front Squat

10 x Burpee-Pull Up

15 x Front Squat

10 x Burpee-Pull Up

10 x Front Squat

10 x Burpee-Pull Up

5 x Front Squat

10 x Burpee-Pull Up

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

———————————

25 Minute AMRAP #2 -

20 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

15 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

10 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

5 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

"Crazy 8's"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35)(+ reload plates), Box (20”), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*Shoulder Plank Series

*10 x Wall-Facing Squat

*10 ea. x Step-Up (20”)

*1 min. Hollow Body Hold (mod: hands beneath bum; break up minute w/ small rests)

———————————————-

1) EMOM for 8 Minutes -

*6 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

*4 x Bar Facing Burpee 

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

2) EMOM for 8 Minutes -

*100m Run

*6 x Star Jump 

(Rx+: 10 x Star Jump)

-Rest 2 minutes/ Reload Barbell-

3) EMOM for 8 Minutes -

*4 x alt. Front Rack Step-Up (mod: Back Rack)(20”)(c: 95/65, p: 65/35, f: 65/35)

*6 x Thruster (c: 95/65, p: 65/35, f: 65/35)

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

4) EMOM for 8 Minutes -

*6 x V-Up

*4 x Strict Pull-Up

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

5a) EMOM for 8 Minutes -

*4 x Squat Snatch (c: 95/65, p: 65/35, f: 65/35)

*6 x Behind-the-Neck Push Press

(Rx+: 6 reps ea. movement)

TIMING CHEAT SHEET: 0-8-10-18-20-28-30-38-40-48

"The 'IF' Workout"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), DB’s (c: 25’s, p: 20’s, f: 15’s), KB (c: 70/53, p: 53/35, f: 35/18), Jump Rope, Rings

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*10 x Deadlift (c: 135/95, p: 95/65, f: 65/45)

*5 x Hang Power Clean (c: 135/95, p: 95/65, f: 65/45)

*5 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/45)

*10 x KBS

*5 x DB Renegade Row (Push-Up + Row R + Row L)

*5 x Ring Dip

———————————————————-

20 Minute AMRAP -

*400m Sprint for time

+

*if sub 1:30 on your 400m: 10 x Clean & Jerk (c: 135/95, p: 95/65, f: 65/45)

*if sub 2:00 on your 400m: 14 x Clean & Jerk

*if sub 2:30 on your 400m: 16 x Clean & Jerk

*if over 2:30 on your 400m: 18 x Clean & Jerk

-minimum 1 min. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

15 Minute AMRAP -

*50 x Double-Under for time (sub: 50 Singles + 50 x Lateral Bar Hop)

+

*if sub :30 on your D-U’s: 5 x DB Man Maker (c: 25’s, p: 20’s, f: 15’s)

*if sub 1:00 on your D-U’s: 6 x DB Man Maker

*if sub 1:30 on your D-U’s: 7 x DB Man Maker

*if over 1:30 on your D-U’s: 8 x DB Man Maker

-minimum 30 sec. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

10 Minute AMRAP -

*20 x KB Swing (c: 70/53, p: 53/35, f: 35/18)

+

*if unbroken on your KBS: 3 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

*if broken on your KBS: 5 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

-NO required REST b/w rounds-

SCORE = Total Rounds + any extra Reps

"ROW, ROW, ROW Your Boat"

EQUIP: Rower, Barbell (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

WARM-UP:

*Active Stretch, then:

*400m Run

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

*10 x PVC Pass Through

*10 x PVC Push Press

*10 x PVC Behind-the-Neck Push Press

*10 x Push Press (loaded bar)(may slowly warm-up to WOD weight, if necessary)

*10 x Behind-the-Neck Push Press

——————————————————-

CROSSFIT MAYHEM WOD from 2/22/14 (adapted):

For Time -

*1000m Row

*30 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*900m Row

*27 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*800m Row

*24 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*700m Row

*21 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*600m Row

*18 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*500m Row

*15 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*400m Row

*12 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*300m Row

*9 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*200m Row

*6 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*100m Row

*3 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

NOTES:

Half of class starts w/ 30 S2OH; other half of class starts w/ 1000m Row

While waiting for a rower to become available: all participants must form a single file line behind the rowers or inside the gym (to keep track of who has 1st, 2nd, 3rd, etc. dibs).  Must Hold Plank (elbow or hands) while in line; if you drop/ rest at all, you fall back in line by 1 place.

Gymnastics FGB + Barbell FGB

EQUIP: Barbell (95/65), HSPU, Ring Dip, and Pull-Up Set-Ups

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Dive Bomber

*10 x Clean Pull

*15 x Kip Swing

*20 x alt. Lunge

*25 x Handstand Shoulder Tap

————————————————-

“GYMNASTIC FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

*1 min. AMRAP Handstand Push-Up

*1 min. AMRAP Pull-Up

*1 min. AMRAP Ring Dip

*1 min. AMRAP alt. Rolling Pistol 

*1 min. AMRAP c: Pull-Over (http://gymnasticswod.com/content/pull-over), p: Skin-the-Cat (bar or rings), OR f: V-Up

-1 minute REST b/w rounds

————————————————-

ACTIVE RECOVERY/ “IN-BETWEEN-ER” (athlete's choice):

1 Rounds of “Griff” -

*800m Run

*400m Backward Run 

OR

2 Rounds -

*400m Run/ *Row

*20 x Burpee

————————————————-

“BARBELL FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

(95/65 throughout)

*1 min. AMRAP Evil Wheel/ Barbell Roll-Out (sub: Bar-Facing Burpee)

*1 min. AMRAP Sumo Deadlift High Pull

*1 min. AMRAP Power Clean

*1 min. AMRAP Push Press 

*1 min. AMRAP Overhead Squat

-1 minute REST b/w rounds-

————————————————-

Partner EMOMs

EQUIP: Partner, Barbell (p: 115/75, c: 95/65, f: 65/35), Box (24/20), KB (p: 70/53, c: 53/35, f: 35/18)

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Partner Indian Run

*5 x Hang Squat Clean

*10 x Thruster

*5 ea. x OH Lunge

*10 x Hand-Release Burpee

—————————————

PARTNER EMOMs:

*1 person works at a time (one works while the other rests)

*Team may divide the reps in any manner desired.  For example, P1 may do 1/2 of the minute’s required reps 1st, then P2 does the remaining 1/2 of the required reps before the minute is called…OR, P1 and P2 may take turns doing singular reps (i.e. “U Go-I Go”) until the minute is called…OR, P1 does all required reps in the first minute, then P2 does all of the required reps in the second minute, etc.…  Strategize!!!…in order to get the most beneficial rest for you and your partner.

*Team does NOT have to stick to the same strategy throughout the workout (or even throughout a given set).

EMOM for 7 minutes: 200m Run

-1 minute REST-

EMOM for 7 minutes: c: 12, p: 10, f: 8 x Hang Squat Clean + Thruster (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 18, p: 14, f: 12 x Burpee

-1 minute REST-

EMOM for 7 minutes: c: 20, p: 16, f: 12 x Overhead Lunge (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 30, p: 22, f: 18 x Box Jump (24/20)

-1 minute REST-

EMOM for 7 minutes: c: 32, p: 26, f: 22 x KB SDHP (p: 70/53, c: 53/35, f: 35/18)