"I Double-Hate 8"

EQUIPMENT: Barbell (c: 115/85, p: 95/65, f: 65/35)

WARM-UP:

*Active Stretch, then:

*200m Run (100m Fwd. there/ 100m Bkwd. back)

*5 x Dive Bomber + 10 x Plank Windmill + 15 x Double Mtn. Climber + 20 x Air Squat

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A)

SPEED WORK (16:00):

8 Rounds For Time -

*100m Run

*# Seconds It Took to Run = # x Tuck Jump

*REST as little as possible b/w ea. round; leave on a clock reading from which you can calculate your run time, though.

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B)

“I Hate 8” (repeat from CC on 8/8/2013)

Complete For Time (45:00 Time Cap) -

-Once the barbell is picked up at the start of each round, you may NOT put it down on the floor.  Penalty for dropped bar = 1 Barbell Burpee (= C2B Push-Up + Power Clean + Jerk)

-If you complete your 4th round sub 12:00, you must run an additional 800m at that mid-way mark (because it means you went too light!)

BUY IN: 800m Run

-no rest-

8 Rounds -

*1 ea. side x Deck Squat + Lateral Bar Hop (Rx+: Deck Squat Pistol + 1-Leg Lat Bar Hop)

*2 x Evil Wheel (a.k.a. Barbell Roll-Out)

*3 x Romanian Deadlift

*4 x Hang Power Clean

*5 x Front Squat

*6 x Front Lunge

*7 x Push Jerk

*8 x Behind-the-Neck Thruster

-no rest-

BUY OUT: 800m Run

P.S. I still hate this workout!!  The second time around was no easier, I promise.

In Memory of Mike "Dork" Kennedy

EQUIP: Bar (c: 185/135, p: 135/95, f: 95/65), Plates for Reload, KB (c: 70/53, p: 53/35, f: 35/26), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*5 x Inchworm-Burpee

*5 x Deadlift + 5 x Power Clean + 5 x Back Squat (@ Back Squat weight for WOD or slightly lighter)

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Below is the HERO WOD for Mike “Dork” Kennedy, one of 2 fire fighters lost in the line of duty a couple of weeks ago in Hyde Park, Massachusetts.  Mike was of Ladder 15, and his comrade and fellow hero, Lt. Eddy Walsh, was of Engine 33.

Mike “Dork” Kennedy (The AfroBrutality Version) -

-Changes to the Hero WOD for CC: 

1. altered loads (see italics below)
2. PLUS: 33 Double-Under every 3 min. (c: 33 D-U, p: 15 D-U, f: 15 Tuck Jump)

*33 Back Squat (225/155)(c: 185/135, p: 135/95, f: 95/65)

*15 Burpee

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

*15 Burpee

*33 KB Swing (70/53)(c: 70/53, p: 53/35, f: 35/26)

*15 Burpee

-REST 5 MINUTES-

*15 KB Swing

*33 Burpee

*15 Deadlift

*33 Burpee

*15 Back Squat

*33 Burpee

(one bar only, bar comes from floor/ no rack)

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FINISHER:

3 Rounds -

*33 x Push Press (c: 75/55, p: 65/45, f: 45/35)

*15 x Chin-Up (c: C2B Chin-Up)

Nifty Fifty

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/35), Slam Ball (30/20), Box (24/20), Pull-Up Bar, AbMat

WARM-UP:

*Active Stretch, then: 

*400m Run

*5 x ea. WOD Movement (barbell movements w/ unloaded or lightly loaded bar)

*Then warm-up any movements further (i.e. load bar for S2OH, HPC, etc.)

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WOD 1:

10 Min. AMRAP -

*50 x Shoulder-2-Overhead (c: 115/85, p: 95/65, f: 65/35)

*50 x Hang Power Clean (c: 115/85, p: 95/65, f: 65/35)

*AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee

(courtesy of CrossFit S3 in Fort Mill, SC)

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WOD 2: 

10 Min. AMRAP -

*50 x Wall Ball (w/ Slam Ball) (30/20)(mod: 20/14)

*50 x Pull-Up

*AMRAP In Remaining Time: MB Squat Clean (30/20)(mod: 20/14)

SCORE = Total Reps of MB Squat Clean

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WOD 3: 

10 Min. AMRAP -

*50 x Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/35)

*50 x Box Jump (24/20)

*AMRAP In Remaining Time: Ball Slam (30/20)

SCORE = Total Reps of Ball Slam

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WOD 4: 

10 Min. AMRAP -

*50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)

*50 x Handstand Push-Up (sub: Box Pike Push-Up)(Rx = 1 AbMat)

*AMRAP In Remaining Time: Elbow Plank Hold OR OH Plate Sit-Up (45/25)

SCORE = Total # of Breaks Taken (max rest interval: 10 sec.); Each Break = (-1) Reps

——————————————-

TOTAL SCORE = Sum of Reps of Burp + MB SC + BS + (-Plank Breaks)

"Not-Quite-NUKES"

EQUIP: Bar (c: 225/185, p: 185/135, f: 135/95), Plates for Reload, Pull-Up Bar, AbMat, GHD or Wall Ball (20/14)

WARM-UP:

*Active Stretch, then: 

*400m Run

*5 x Dive Bomber

*5 x Burpee

*30 sec. x Chair Hold (w/ thumbs laced and arms locked out overhead), then:

-Movement Specific Warm-Up: work up to WOD weight for 1) OHS, 2) Power Clean, 3) Deadlift

——————-

“Not-Quite-NUKES”  (modified Hero WOD)-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Deadlift (c: 225/185, p: 185/135, f: 135/95)

-no rest-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Power Clean (c: 185/135, p: 135/95, f: 95/65)

-no rest-

12 Minutes to Complete -

*1 Mile Run

*Max Reps Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

NOTES:

*No built-in rest with this WOD

*Reload barbell upon return from each run

*SCORE = Sum of Total Reps (DL + PC + OHS)

———————-

FINISHER:

*50 x T2B (sub1: V-Up OR sub2: Supine Leg Lift)

*50 x AbMat Sit-Up

*50 x GHD Sit-Up (sub: Russian Twist (20/14))

NOTES:

*C: chipper-style, P/F: break up reps as desired

"Squat Yourself Silly"

No, it's not Christmas...but it IS your lucky day!

EQUIP: Bar (a: 185/135, i: 135/95, b: 95/65) + Reload Plates, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run, then:

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

*Power Clean (work up to WOD’s Back Squat weight)

*Back Squat (work up to WOD’s Back Squat weight)

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Part I 

4 Rounds of 4 Min. -

*20 x Back Squat (185/135)(135/95)(95/65), then:

*In Remaining Time each round: AMRAP “Cindy” (5 x Pull-Up, 10 x Push-Up, 15 x Air Squat)

———————————-

Part II

SPEED WORK (6 min.) -

8 x 100m Run on the :45

———————————-

Part III

4 Rounds of 4 Min. -

*20 x Thruster (115/95)(85/65)(65/35), then:

*In Remaining Time each round: AMRAP “Cindy” (5 x Pull-Up, 10 x Push-Up, 15 x Air Squat)

———————————-

SCORE = Total Rounds of “Cindy” completed over both Parts I and II

"Fifty Shades of Pain"

EQUIP: DB’s (c: 25/20, p: 20/15, f: 15/10), KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 95/65, p: 75/55, f: 65/35), Rower, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*10 x Push-Up + Windmill R and L

*10 x Air Squat to Box Jump

*5 ea. x Hang Power Clean, S2OH, Front Squat, Hang Power Snatch (light barbell)

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“Fifty Shades of Pain”

50:00 AMRAP -

50 x Hang Squat Clean & Jerk (may be done as a HSC+Thruster)(c: 95/65, p: 75/55, f: 65/35)

*EMOM: 5 x Burpee

UPON COMPLETION of the 50 REPS: 50 Calorie Row 

50 x DB Renegade Row (DB Push-Up + Row R + Row L = 1)(c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x Toes-2-Bar

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

*EMOM: 5 x Sumo Deadlift High Pull (c: 95/65, p: 75/55, f: 65/35)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. DB Lunge Thruster (c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x KB Swing (c: 70/53, p: 53/35, f: 35/26)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)

*EMOM: 6 x Lateral Box Jump (24/20)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

5 x Rope Climb

*EMOM: 5 x Double Push-Up Burpee

SCORE = Total Reps (only the main exercises count (do not count EMOM exercises or the Row calories))

*For example: I got through 16 of the Hang Power Snatch, so my score was 216 Rx (C).

"1099" (TAX DAY WOD)

EQUIPMENT: Jump Rope, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*200m Run (Fwd. there/ Bkwd. back)

*Shoulder Plank Series

*10 x Burpee-Broad Jump

*10 x T2B

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“1099” (TAX DAY WOD) -

Complete for Time -

Beginner: 9 Rounds of 11 reps each

Intermediate: Break up reps in any manner desired (suggestion: 3 Rnds. of 33 reps ea.)

Advanced: Chipper-style

BUY IN: 1099m Run (800m + 200m + 99m)

1) 99 x Air Squat

2) 99 x Double Mountain Climb (= Plank Hop-In/ Out)

3) 99 x Double-Under (sub: 3x Singles)

4) 99 x Pull-Up (sub: Ring Row)

5) 99 x Hollow Rock (sub: AbMat SitUp)

6) 99 x Pistol

7) 99 x Handstand Shoulder Tap (sub: 90 Degree Decline @ Box)(challenge: Hip Tap)

8) 99 x Superman

9) 99 x Hand-Release Push-Up

10) 99 x Lunge Jump (sub: Walking Lunge)

BUY OUT: 1099m Row

"Deep Clean + Dip-Clean"

*Today at CrossFit Camarillo, we spent the entire morning giving our box a super deep clean.  On the tail end of it all, a small group of us decided to get a quick workout in.  Here's what we came up with:

Complete For Time -
*400m Run
*21 x Curtis P (115/85)
*21 x Ring Dip
*400m Run
*15 x Curtis P (115/85)
*15 x Ring Dip
*400m Run
*9 x Curtis P (115/85)
*9 x Ring Dip

*NOTE: Curtis P = Power Clean + Front Lunges R and L + Push Press

"Super Smelly KELLY"

Today's regular WOD at CrossFit Camarillo was the CrossFit benchmark, "Kelly."  So... in Conditioning, we did "SUPER SMELLY KELLY," instead.  She was yucky!

WARM-UP:

*Active Stretch, then:

*400m Run

*15 x Air Squat-to-Box Jump

*15 x MB Gobelt Squat

*15 x Hand-Release Push-Up

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

“Super Smelly KELLY” -

*5 Rounds for Time* (60:00 Cap) -

*400m Run

*30 x Burpee-Box Jump (24”/20”)

*30 x Double Squat Wall Ball (20/14)(https://www.youtube.com/watch?v=I6CjwmHBbGo)

The "Pull, Pull, Pull" Workout

EQUIP: Barbell (c: 115/85, p: 95/65, f: 65/35), Plates for 2 Reloads, Pull-Up Set-Up, Slam Ball (30/20+)

WARM-UP:

*Active Stretch, then: 

*400m Run/ Row

*10 ea. (w/ PVC): Pass Thru, Press, OHS, Snatch Pull

*1-2-3-4-5 Inchworm-Push Up Ladder

*5 x Body Blaster (Burpee-Pull Up-K2E)

*Warm-Up WOD-specific movements

———————————————————

10 Minute AMRAP -

*5 x Power Snatch (c: 115/85, p: 95/65, f: 65/35)

*10 x Pull-Up

5 Minutes to: 

1. REST

2. Reload Barbell for next set

3. Complete 20 x Burpee

in any order desired

10 Minute AMRAP -

*7 x Clean & Jerk (c: 135/95, p: 115/75, f: 95/65 or less)

*8 x Chest-to-Bar Pull-Up

5 Minutes to: 

1. REST

2. Reload Barbell for next set

3. Complete 20 x Bar-Facing Burpee

in any order desired

10 Minute AMRAP -

*10 x Deadlift (c: 205/155, p: 185/135, f: 135/95 or less)

*5 x Bar Muscle-Up (sub1: 5 x Skin-the-Cat, sub2: 5 x Body Blaster)

Upon Immediate Completion: 20 x Double-Slam “Slurpee" (30/20)(c: 40/30)

SCORE = Total Rounds + Reps over all 3 Sets

Team Colossal Countdown (with LEGOs)

EQUIP: Slam Ball (30/20), Wall Ball (20/14), DB’s (a: 25’s/20’s, i/ b: 20’s/15’s), Box (24/20)?, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*30 x Air Squat

*20 x Reverse Lunge

*10 x Hand-Release Push-Up

*5 x Burpee-Tuck Jump

COLOSSAL COUNTDOWN (Teams of 3 People) -

(Place 15 chips (we used my kids' LEGO pieces) in center of group to represent total # reps assigned (i.e. 1 chip = 20 reps); each person grabs 1 chip and brings it back to his/ her spot after every x# reps completed…until all chips in the center of the group have been picked up)

(Team members may work/ run simultaneously throughout)

*2400m Team Run (800m Run/ person)

*300 x Wall Ball (20/14)Ball Slam (30/20)(15 chips; ea. chip = 20 reps)

*12000m Team Run (400m Run/ person)

*240 x Ball Slam (30/20)(15 chips; ea. chip = 16 reps)

*2400m Team Run

*180 x Pistol OR Box Jump (24/20)(15 chips; ea. chip = 12 reps)

*1200m Team Run

*120 x Burpee-Pull Up (15 chips; ea. chip = 8 reps)

*2400m Run 

*60 x DB Man Maker (a: 25’s/20’s, i/ b: 20’s/15’s)(15 chips; ea. chip = 4 reps)

*1200m Team Run

!!!DONE!!!

"A Decade of Century Tabatas"

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/45), Wall Ball (20/14), KB (c: 70/53, p: 53/35, f: 35/26), Jump Rope, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*1-2-3-4-5 Inchworm-PushUp Ladder

*5 ea. x Romanian Deadlift, Hang Clean, Back Squat, Burpee-Pull-Up

*50 Jump Rope (warm-up Double-Under)

————————————-

“CENTURY TABATAS” -

Complete As Many Reps (Tabata-style) As Possible in 50:00 -

1. TABATA (:20 ON/ :10 OFF) until you reach 100 reps of T2B (sub: K2E, K2C, Supine Leg Raise)

*200m Backward Run (sub: 250m Row)

2. TABATA until you reach 100 reps of Back Squat (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

3. TABATA until you reach 100 reps of Hang Power Clean (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

4. TABATA until you reach 100 reps of Double-Under (sub: 300 Singles)

*200m Bkwd. Run

5. TABATA until you reach 100 reps of Ring Row

*200m Bkwd. Run

6. TABATA until you reach 100 reps of Overhead Squat (unloaded bar)

*200m Bkwd. Run

7. TABATA until you reach 100 reps of alt. Lunge Jump (R and L = 2 reps) 

*200m Bkwd. Run

8. TABATA until you reach 100 reps of 1-Arm KB Deadlift (switch arms every round)

*200m Bkwd. Run

9. TABATA until you reach 100 reps of Russian Twist (20/14)(R&L = 1 rep)

*200m Bkwd. Run

10. TABATA until you reach 100 reps of Romanian Deadlift (c: 115/85, p: 95/65, f: 65/45)

(SCORE = Total Reps Completed before time is called)

     (for ex: I got through the 1st 8 Tabatas (= 800 reps) + 45 of the Russian Twists, so my SCORE = 845 Rx)