"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x SB Squat Clean

*5 x Burpee Box Jump

*10 x SB Push-Up

*5 x Clean & Jerk (light bar)

——————————-

WOD:

A) 15 min. AMRAP (5 Rounds for Time Max) -

*200m Run

*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)

If you complete 5 rounds, you are DONE…note your time  (that is your score); otherwise, your score is total rounds + any extra reps completed when time is called.

-2 min. REST b/w A and B-

B) 15 min. AMRAP (5 Rounds for Time Max) -

*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)

*10 x Double Pull-Up "GI Jane" (Burpee + 2 Pull-Ups = 1 rep))

-2 min. REST b/w B and C-

C) 15 min. AMRAP (5 Rounds for Time Max) -

*250m Row

*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

-2 min. REST b/w C and D-

D) 15 min. AMRAP (5 Rounds for Time Max) -

*100 x Mountain Climb

*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

"Three Movement Thriller"

EQUIP: Bar (a: 115/75, i: 95/65, b: 65/45), HSPU Set-Up, Rowers outside

WARM-UP:

*Active Stretch

*400m Run/ Row

*30 x Handstand Shoulder Shrug

*20 x Squat (10 x Back Squat + 10 x Front Squat (w/ light barbell))

*10 x Dive Bomber

———————————-

-set a 56:00 running clock-

WOD (Inspired by CrossFit S3 (Eric White)):

A) 2 Rounds for Total Reps (36 min.) -

4 min. AMRAP -

400m Run

In Remaining Time: ME Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)

-2 min. REST-

4 min. AMRAP -

400m Run

In Remaining Time: ME Burpee

-2 min. REST-

4 min. AMRAP -

500m Row

In Remaining Time: ME Handstand Push-Up

-2 min. REST-

-after 2 rounds of Part A above (finishing with the last 2 min. rest), move immediately onto Part B below-

B) 20 Min. AMRAP -

10 x HSPU

15 x Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)

20 cal Row

25 x Burpee

20 cal Row

15 x Hang Squat Clean

10 x HSPU

15 x Hang Squat Clean

20 cal Row

25 x Burpee

20 cal Row

15 x Hang Squat Clean

10 x HSPU

….etc. continuing UP and DOWN the ladder until time is called

SCORE = a) Total Reps from Part A & b) Total Reps from Part B (two-part score)

"Frantasy Land" + "Nance-tasy Land"

EQUIP: Bar (95/65 starting load) + Reload Plates, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

5 ea. w/ Unloaded Bar:

*Front Squat

*Push Press

*OHS

*Hang Power Snatch

*Pressing Snatch Balance

*5 x Burpee Pull-Up

————————

WOD 1: “FRANTASY LAND” (2014 CrossFit Games Team Event)(done as individuals!)

For Time (30 Min. Cap) -

21-15-9 x

*Thruster (95/65)

*Pull-Up

15-12-9 x

*Thruster (115/75)

*Chest-2-Bar Pull-Up

12-9-6 x

*Thruster (135/95)

*Bar Muscle-Up (sub: band-assisted, jumping from box, OR 3 ring row + 3 ring dip = 1 m-up)

————————

WOD 2: “NANCE-TASY LAND” (adapted “Nancy”)

For Time (25 Min. Cap) -

*400m Run

*21 x Overhead Squat (95/65)

*400m Run

*15 x Pressing Snatch Balance (95/65)

*400m Run

*12 x Hang Squat Snatch (115/75)

*400m Run

*9 x Power Snatch (135/95)

*400m Run

*6 x Overhead Squat (As Heavy As Possible)

SCORE = A) Time + B) Load for last set of OHS

"One, Two Step"

EQUIP: Bar (a: 155/115, i: 135/95, b: 95/65), Jump Rope, Rings, Box (24”)

WARM-UP:

*Active Stretch

*400m Run

*3-5 attempts ME Handstand Hold (vs. wall OR freestanding)

5 ea. w/ Unloaded Bar:

*Good Morning

*Bear Complex

*Good Morning

———————

WOD 1:

12 Min. AMRAP (c/o Sherri Durham) -

*1 x Clean (a: 155/115, i: 135/95, b: 95/65)

*2 x Front Squat

*1 x Jerk

———————

WOD 2:

48 Min. AMRAP -

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Squat Jump

200m Run

100 Pike Push-Up (Rx+: 90 Degree Decline Push-Up at Box)

200m Run

100 Ring Row

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Handstand Shoulder Tap (mod 1: HS Wrist Tap, mod 2: Plank Windmill)

200m Run

100 Broad Jump

200m Run

100 Walking Lunge

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Double-Mtn. Climb 

200m Run

100 V-Up (mod: alt. 1-Leg V-Up)

200m Run

100 Arch Rock (Rx+: GHD Hip Extension)

"Monster Mash Mash-Up"

EQUIP: Bar (a: 115/85, i: 95/65, b: 65/45), KB (a: 70/53, i: 53/35, b: 35/18), Pull-Up Bar, GHD, Rings

WARM-UP:

*Active Stretch

*400m Run

*5 x Dive Bomber

*10 x V-Up

*15 x OHS (unloaded/ lightly loaded barbell)

*20 x Deadlift (unloaded/ lightly loaded barbell)

——————————-

“MONSTER MASH MASH-UP" (a Pat Sherwood Monster Mash changed up Erin-style)

For Time -

21-15-9 x 

Power Clean (a: 115/85, i: 95/65, b: 65/45)

Overhead Squat (a: 115/85, i: 95/65, b: 65/45)

Knees-2-Elbows

-no rest-

800m Run

-no rest-

100 ft. x Handstand Walk (sub: 10 Wall Walk)(Rx+: 100m HS Walk)

75 x Burpee

50 x Romanian Deadlift (a: 115/85, i: 95/65, b: 65/45)

25 x GHD Sit-Up (sub: 50 AbMat Sit-Up)

-no rest-

800m Run

-no rest-

4 Rounds -

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

10 x alt. KB Snatch (a: 70/53, i: 53/35, b: 35/18)

10 x Ring Dip

-no rest-

800m Run

DONE!!!

"Clean & Climb"

EQUIP: Rope, Jump Rope, Bar (a+: 155/115, a: 135/95, i: 115/75, b: 95/65), KB (a: 70/53, i: 53/35, b: 35/18), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Burpee-Pull Up

*5 x Clean Pull (lightly loaded bar)

*5 x Hang Power Clean

*5 x Front Squat

—————————

WOD 1:

20 Min. EMOM:

Odd: 1 x Rope Climb

Even: 3 x Squat Clean (a+: 155/115, a: 135/95, i: 115/75, b: 95/65)

-then:

WOD 2 (40 min. TIME CAP):

SCORE = Total time to complete both A and B

A) 8 Rounds -

*160m Row

*8 alt. KB Clean & Jerk (a: 70/53, i: 53/35, b: 35/18)

-no rest b/w A&B-

B) 8 Rounds -

*a+: 8 x Triple-Under, a: 32 x Double-Under, i: 16 x Double-Under, b: 64 x Singles

*8 ea. (16 total) 1-Arm KB Deadlift + Lat KB Hop-Over (a: 70/53, i: 53/35, b: 35/18)

"Be THE FLASH"

EQUIP: DB’s, Barbell

WARM-UP:

*Active Stretch

*400m Run

*10 x Heel Sit —> Stand

*10 x Inchworm (in place)(hammy stretch!)

*10 x BB Push-Up

*10 x Evil Wheel

*10 ea. x Lunge Jump

-then:

*self-directed movement specific warm-up for WOD

———————

WOD 1: SPEED WORK (~22 min.)

"Be The Flash" -

8 Rounds - 

*100m Run every :45

-2 min. REST-

4 Rounds -

*200m Run every 1:30

-2 min. REST-

2 Rounds -

*400m Run every 3:00

———————

WOD 2:

2 Rounds for Time -

*100m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

-no rest-

12-9-6-3 x 

   *Shoulder-2-Overhead (a: 155/115, i: 135/95, b: 95/65)

   *Pistol (R and L = 1 rep)

TALLY RALLY Repeat

Equipment: Wall Ball, Slam Ball, KB

WARM-UP:

    *Active Stretch, then: 50 x Jumping Jack; 50 x Plank Jack

60 Minute “TALLY RALLY Repeat” -

THE RULES:

    *** Find a partner, and try to earn as many points as possible within the 60 minute time limit.  

    *** Earn up to 100 points maximum from any one exercise.

    *** One partner works/earns point(s) while the other partner Runs 400m.  Switch and repeat throughout.

    *** Reward for variety: 100 bonus points for earning at least 10 points from every single movement listed.
    ***Any modification to any movement will lessen the value of that movement by 2 points per rep, unless otherwise listed below.

    *** Simply mark the # reps you complete of each movement on your log.  Total it all up at the end for your final score.

    ***Reward for the most 400m Runs completed: 100 bonus points to 1st place team, 75 points to 2nd place, 50 points to 3rd place.
(NOTE: we did this workout back in August of 2013)

EXERCISE VALUES:
1 Point (100 reps = 100 points) –
** Air Squat
** Push-Up
** Walking Lunge
** Ring Row
2 Points (50 reps = 100 points) -
** Squat Jump
** Lunge Jump
** Wall Ball (20/14)(1 point w/ lighter WB)
** Ball Slam (30/20)(1 point w/ lighter SB)
** Pull-Up
** Knees-to-Elbows (1 point for Knees-to-Chest)
3 Points (33 reps = 99 points/ 34 reps = 100 points) -
** Toes-to-Bar
** Ring Dip
** Handstand Shoulder Tap (R and L = 1 rep)
** Burpee
** Pike Jump
** KB Swing (70/53) (2 points w/ lighter KB)
** KB SDHP (70/53) (2 points w/ lighter KB)
4 Points (25 reps = 100 points) -
** MB Squat Clean (20/14)
** KB Clean & Jerk (70/53)(3 points w/ lighter KB)
** Pistol
** Plyo Push-Up on/ off SB
5 Points (20 reps = 100 points) -
** Chest-to-Bar Pull-Up
** Handstand Push-Up
** KB Snatch (4 points w/ lighter KB)
** Slurpee (SB Burpee)(30/20)
7 Points (14 reps = 98 points/ 15 reps = 100 points)-
** Bar Muscle-Up
** Skin-the-Cat
10 Points (10 reps = 100 points) -
** Muscle-Up (rings)
** Pull-Over (@ pull-up bar)

"Up-and-Down the LOAD LADDER" + "The Running Bear"

EQUIPMENT: Jump Rope, Bar (135/95 to start; be strategic w/ plates (men: 2 x 25# + 4 x 10#; women: 2 x 15# + 2 x 10#))

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 Jump Rope (throw in some Double-Unders)

*10 x Push Up + Windmill R&L

*10 x Squat Clean + Thruster (lightly loaded bar)

——————————

A) 

30 Min. AMRAP -

*60 x Double-Under (sub: 60 Singles + 30 Tuck Jump)(Rx+: 120 x Double-Under)

*20 x Back Squat (135/95)

*20 x Front Squat (115/75)

*20 x Overhead Squat (95/65)

*60 x Double-Under (Rx+: 120 x Double-Under)

*20 x Strict Press (95/65)

*20 x Push Press (115/75)

*20 x Push Jerk (135/95)

*60 x Double-Under (Rx+: 120 x Double-Under)

*20 x Hang Power Clean (135/95)

*20 x Sumo Deadlift High Pull (115/75)

*20 x Hang Power Snatch (95/65)

-efficiency of bar reloads is part of the skill measured in this WOD

——————————

FULL RECOVERY

——————————

B)

4 Rounds for Time -

*400m Run

*7 x Bear Complex (a: 135/95, i: 115/75, b: 95/65)

"The Sherwood Shakedown"

EQUIP: Wall Ball (20/14), Bar (a: 115/85, i: 95/65, b: 65/45 (thick bumpers!)), DB’s (a: 25/20, i: 20/15, b: 15/10)

WARM-UP:

*Active Stretch, then: 

*400m Run/ Row

*5 x Dive Bomber

*5 x Snatch Series: Snatch Pull + Hang Power Snatch + B-t-N Snatch Grip Push Press + OHS (lightly loaded bar)

——————————

10 Rounds (19 min.)(adapted Pat Sherwood WOD) -

Within 60 Sec. -

*100m Run

*8 x Wall Ball (20/14)

*AMRAP Snatch (a: 115/85, i: 95/65, b: 65/45)(Rx+: Squat Snatch)

-REST 60 sec. b/w rounds-

SCORE = Total Snatch

——————————

18 Min. AMRAP -

*10 x Burpee

*5 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/45)

*3 x DB Man Maker (a: 25’s/20’s, i: 20’s/ 15’s, b: 15’s/10’s)

SCORE = Total Rounds + any Extra Reps

——————————

10 Rounds for Time -

*1 x Wall Walk

*1 x Pull-Over (sub: 2 x Pull-Up + 2 x Toes-to-Bar)(https://www.youtube.com/watch?v=-b0m1WviTn8)

"Full of PULL"

EQUIP: Rower, KB (a: 70/53, i: 53/35, b: 35/18), Plate (45/25), Barbell (a: 135/95, i: 95/65, b: 65/35), Slam Ball (30/20)

WARM-UP:

*Active Stretch + PVC Work (Pass Thru, Good Morning, OHS, Snatch Pull, Pressing Snatch Balance)

*400m Run/ Row

*10 x alt. 1-Arm KB Swing

*10 x alt. 1-Arm KB SDHP

*10 x Slam Ball Burpee

*independent movement-specific warm-up for WOD

————————————-

50 Minute AMRAP -

*1/2 class starts w/ Row; 1/2 starts w/ 10 reps of ea. movement (order of arrival to box that morning determines who gets rowers 1st)

*IF a rower is unavailable when you are due to row, you must Burpee until a rower is available.  *Wait in line for the rowers (first come, first served).  If you break from doing Burpees, you must move back to the end of the line.

1000m Row

10 ea. alt. KB Snatch (a: 70/53, i: 53/35, b: 35/18)

10 Plate Ground-to-Overhead (45/25)

10 Power Snatch (a: 135/95, i: 95/65, b: 65/35)

10 Jumping Ball Slam (30/20)

900m Row

9 ea. alt. KB Snatch

9 Plate G2OH

9 Power Snatch

9 Jumping Ball Slam

800m Row

8 ea. alt. KB Snatch

8 Plate G2OH

8 Power Snatch

8 Jumping Ball Slam

700m Row

7 ea. alt. KB Snatch

7 Plate G2OH

7 Power Snatch

7 Jumping Ball Slam

600m Row

6 ea. alt. KB Snatch

6 Plate G2OH

6 Power Snatch

6 Jumping Ball Slam

500m Row

5 ea. alt. KB Snatch

5 Plate G2OH

5 Power Snatch

5 Jumping Ball Slam

400m Row

4 ea. alt. KB Snatch

4 Plate G2OH

4 Power Snatch

4 Jumping Ball Slam

300m Row

3 ea. alt. KB Snatch

3 Plate G2OH

3 Power Snatch

3 Jumping Ball Slam

200m Row

2 ea. alt. KB Snatch

2 Plate G2OH

2 Power Snatch

2 Jumping Ball Slam

100m Row

1 ea. alt. KB Snatch

1 Plate G2OH

1 Power Snatch

1 Jumping Ball Slam

SCORE = Total Reps Completed (1000m Row = 10 reps, 900m Row = 9 reps, etc.)