(Kyle's) "GO Workout"

EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Wall

WARM-UP:

*10 x Toe-Hold Squat

*100m Run

*10 x Samson Lunge

*100m Run

*10 x Down Dog Heel Raise + 10 x Down Dog Leg Raise

*100m Run

*10 x Elbow-Instep + Rotation

*100m Run

*10 ea. x Golfer Pick Up

“GO:" (50 min. cap)

Every Minute On the Minute (E.M.O.M.): 100m Sprint (mod: 50m Sprint)

*100 x Double-Under (sub: 300 Singles)(Rx+: 200 D-U)

*90 x Air Squat

*80 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(sub: Plank Windmill)

*70 x Ball Slam (30/20)

*60 x Wall Ball (20/14)

*50 x alt. Pistol

*40 x Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*30 x Clapping Push-Up

*20 x Deck Squat (Rx+: Weighted (w/ Slam Ball))

*10 x Wall Walk Burpee

"The Seven" + "The Four" + "The Three" = OUCH!

EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Burpee

*10 x Thruster (unloaded bar)

*10 x Deadlift (lightly loaded bar)

*1 min. Handstand Hold

-then:

*Self-directed movement-specific warm-up for WOD (work up to WOD loads)

————————-

WOD 1:

“The Seven” (CrossFit Hero WOD)

7 Rounds for Time -

7 x Handstand Push-Up

7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)

7 x Knees-2-Elbows

7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)

7 x Burpee

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

7 x Pull-Up

———————

WOD 2:

“The Four”

4 Rounds for Time -

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

4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)

4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)

4 x Bar-Facing Burpee

———————

WOD 3:

“The Three”

3 Rounds for Time -

30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)

3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)

3 x Rope Climb

SCORING OPTIONS:

1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)

Hate Is a Very Strong Word...

...and I HATED every second of this workout!!!

WARM-UP:

*Active Stretch

w/ unloaded bar:

*5 x Hang Power Snatch

*5 x OHS

*5 x Bear Complex

-then: work up to WOD weight in each movement below

—————————————-

WOD (46 min.):

4 Rounds For Total Reps -

a) 3 Min. Time Cap:

BUY IN: 250m Row + 10 x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

Max Reps In Remaining Time: Evil Wheel Clean &Jerk (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

b) 3 Min. Time Cap:

BUY IN: 400m Run

Max Reps In Remaining Time: Bear Complex (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

c) 3 Min. Time Cap:

BUY IN: 1 Round of “Nate” (2 Muscle-Up + 4 HSPU + 8 KB Swing (70/53))

Max Reps In Remaining Time: Box Jump (24/20)

(M-Up sub: 4 Ring Row + 4 Ring Dip = 1 rep)

~1 Min. REST~

---------

WOD SCORE = (Sum of IRT Reps) - (any Missed Required Reps)

"EMOMania"

EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)

WARM-UP:

*Active Stretch

*400m Run

*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)

*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up

*1 min. Handstand Hold

——————

WOD:

EMOM for 5 min. -

3 x Burpee Bar Muscle-Up (c)

(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)

-1 min. rest-

EMOM for 5 min. -

7 x Handstand Push-Up

-1 min. rest-

EMOM for 5 min. -

9 x Thruster (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

-1 min. rest-

EMOM for 5 min. -

20 x Push-Up

-1 min. rest-

AMRAP for 5 min. -

Burpee

SCORE = a) Did you Rx it? AND b) Total Reps of Burpee

"U Go/ I Go...Then I Go Alone"

EQUIP: Partner (for WOD 1 only), Box (c: 30/24, p/f: 24/20), Pull-Up Bar, Wall Ball (20/14), Bar (c:135/95, p: 115/75, f: 95/65)

WARM-UP:

*Active Stretch

*400m Run

*10 ea. x Step-Up

*10 x Pull-Up

*10 x Toes-2-Bar

*5 x Snatch Pull

*5 x OHS

*5 x Burpee

———————————

WOD 1:

20 Rounds for Time w/ Partner -

*”U Go/ I Go:” 200m Sprint (each person runs 10 x 200m)

———————————

WOD 2:

12 min. AMRAP -

*2-4-6-8-10-12, etc. x Burpee-Box Jump (c: 30/24, p/f: 24/20)

*2 x Pull-Over (sub: 2 x 3 Pull-Up + 3 T2B)

———————————

WOD 3:

12 min. AMRAP -

*2-4-6-8-10-12, etc. x Double-Squat Wall Ball (20/14)(must complete 2nd squat while ball is airborne)

*2 x Power Snatch (c: 135/95, p: 115/75, f: 95/65)

"Hanging Grace"

EQUIP: Bar (135/95), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch

*400m Run

*30 x Air Squat

*20 x Ring Row

*10 x Triangle Push-Up

*5 ea. x Pull-Up and Ring Dip and Hang Clean & Jerk (work up to WOD weight)

————————

“Hanging Double-Grace”

For Time (20:00 cap) -

*60 x Hang Clean & Jerk (135/95)

-Every Time Bar Touches Floor: 10 x Pull-Up

————————

10 Rounds For Time (20:00 cap) -

*10 x Back Squat (135/95)

*10 x Ring Dip

————————

6 Min. AMRAP -

3 x 1-Leg Burpee (R)

3 x 1-Leg Burpee (L)

3 x 1-Arm Burpee (R)

3 x 1-Arm Burpee (L)

"Post-Tahoe Torture"

I just got back from a week-long family vacation in Lake Tahoe yesterday evening.  Today, my husband, Joe, and I decided to have a go at a "back-at-it" workout after 7 days of NO CrossFit.  Below is what we attempted, and it was not pretty.

Note: This is a greatly altered "Monster Mash" WOD (originally programmed by Pat Sherwood and done by some of my favorite CrossFit Camarillo members in my absence).

Complete For Time -

21-15-9 x
*Squat Clean (135/95)
*Push Press (135/95)

-no rest-
*500m Row
-no rest-

3 Rounds -
*15 x Wall Ball (20/14)
*12 x Chest-2-Bar Pull-Up
*9 x Strict Handstand Push-Up
*6 x Toes-2-Bar
*3 x Muscle-Up (on rings)

-no rest-
*500m Row
-no rest-

5 Rounds -
*20 x KB Swing (70/53)
*20 x Burpee

-no rest-
*500m Row
-DONE!!!!!!-

"Hot Mess Helen"

EQUIP: KB (descending loads - begin w/ 1st load only), Pull-Up Bar/ Set-Up, Bar (c: 135/95, p: 95/65, f: 65/45), Rower, Slam Ball (20/15)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x KB Swing

*5 x Strict Pull-Up

*10 x Overhead Squat (w/ loaded bar)

*5 x Strict Pull-Up

——————————

“Hot Mess Helen” (55 min. Time Cap) - 

3 Rounds -

*400m Run

*21 x KB Swing (70/53)

*12 x Pull-Up

-no rest-

3 Rounds -

*200m Run

*18 x alt. 1-Arm KB Swing (62/44)

*9 x Chest-to-Bar Pull-Up

-no rest-

3 Rounds -

*100m Run

*12 x 2KB Clean & Jerk (2 x (53/35))

*6 x Weighted Pull-Up (20/15)(slam ball squeezed b/w knees)

-no rest-

3 Rounds -

*500m Row

*9 x Power Snatch (c: 115/85, p: 95/65, f: 65/45)

*3 x Rope Climb

"Do NOT Pass Your Partner"

EQUIP: Partner + shared Rower, KB (c: 70/53, p: 53/35, f: 35/26), BB (c: 135/95, p: 95/65, f: 65/45), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run/ Row

*25 x Air Squat

*20 x Lunge

*15 x Hand-Release Push-Up

*10 x Pull-Up

*Self-Directed Warm-Up for KB Snatch and SDHP (work up to WOD weight)

——————-

WOD 1: Teams of 2 (inspired by 2011 CrossFit Regionals Team Workout #6)

3 Rounds for Time -
20 Calorie Row
30 Burpee
20 alt. KB Snatch (c: 70/53, p: 53/35, f: 35/26)
30 Pistol
20 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)
400m Run

Notes:

This is a 3-round chipper workout. Both athletes perform the entire workout 3 times through. At Go, the first athlete of each team begins the Row. When that athlete has completed the row, he/ she moves onto Burpees, and the second athlete of that team may begin the Row. This pattern continues, in order, through all of the movements. No athlete may begin his/ her next station until the athlete ahead is clear from that station. The athlete in front does not have to wait for anyone behind. A team’s result is the total time for both members to go through the workout 3 times.

FINISHER: 100 Partner-to-Partner Wall Ball (20/14) for time

-Partner1 does one Wall Ball rep, Partner2 catches the ball and immediately completes another Wall Ball rep, which Partner 1 catches.  Each time the ball hits the wall target = 1 rep.

"Nothing More Than a Little Bit of Everything"

EQUIP: Bar (c: 275/185, p: 225/155, f: 185/135) + Reload, HSPU Set-Up, Plate (45/25), Jump Rope, Box

WARM-UP:

*Active Stretch

*400m Run/ Row

*60 sec. Plank Hold

*5 x Dive Bomber

*10 x Plate G2OH

*20 x OH Plate Lunge

-then:

*Self-directed Warm-Up for Deadlift

—————————

WOD:

A)

5 Rounds (15:00 Time Cap) -

*5 x Box Jump (c: 30/24, p/f: 24/20)

*7 x Deadlift (c: 275/185, p: 225/155, f: 185/135)

*9 x Handstand Push-Up

-Early Finishers (until 15:00 Mark): 30 sec. ON/ 30 sec. OFF of Hollow Hold-

-Between 15:00 and 20:00 Marks: REST, change load, warm-up clean-

B)

EMOM for 10 Min. (until 30:00 Mark) -

*2 x Squat Clean (AHAP (As Heavy As Possible))(erin: 135#)

*4 x Burpee-Lateral Bar Hop

-Between 30:00 and 35:00 Marks: REST, change load if necessary, warm-up any movements-

C)

2 Rounds (20:00 Time Cap) -

*50 foot Handstand Walk (sub: 50 Handstand Shoulder Tap (@ box OK) OR 50 Plank Windmill)

*40 x Push-Up

*30 x Plate Ground-2-Overhead (45/25)

*20 x Cherry Picker Sit-Up (sub: Knees-2-Elbows or GHD Sit-Up)

*10 x Hang Power Clean (Goal Load: Same as Squat Cleans in Part B EMOM)(erin: 135#)

-No Additional Rest (begin Part D at 55:00 Mark)-

D)

Complete for Time -

*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)

*50 x Overhead Plate Step-Up (45/25)(20”)

*100 x Double-Under (Rx+: 200 x Double-Under)(mod: 100 x Lateral Bar Hop)

SCORE = a) Time to Complete Part D + b) Load Used for Parts B & C (average of loads if not equal)

"8/2"

EQUIP: Slam Ball (30/20), Bar (a: 135/95, i: 115/75, b: 95/65), DBs (a: 25s/20s, 20s/15s, b: 15s/10s), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch

*400m Run

*10 x ME Tuck Jump

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

*10 x Ring Dip

*5 x Thruster-to-Behind-the-Neck-Thruster (unloaded or lightly loaded bar)

———————

“AUGUST 2nd (8/2)”

Complete For Time:

8 Rounds -

20 x Lunge Jump

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

2 x Muscle-Up (sub 1: Bar M-Up, sub 2: 5 x Ring Row + 5 x Ring Dip = 1 M-Up)

-no rest-

8 Rounds -

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

2 x Curtis P (a: 135/95, i: 115/75, b: 95/65)

2 x Pull-Over (sub: Skin-the-Cat)

-no rest-

8 Rounds -

200 ft. Slam Ball Suicide Run (30/20)

2 x Atomic Man Maker (a: 135/95, i: 115/75, b: 95/65)

2 x Wall Walk