"6 x 8"

EQUIP: Bar (3 loads: 65/45, 95/65, 135/95), HSPU Set-Up, Box (20”), KB

WARM-UP:

*Active Stretch

*400m Run/ Row

*1 min. Handstand Hold vs. Wall

*20 alt. Lunge

*10 Push-Up

*5 ea. 1-Arm KB Swing

*5 ea. Bent Over Row, Deadlift, Power Clean, Thruster

—————————-

WOD 1 (8 min. cap):

TABATA: Hollow Rock

-no rest-

AMRAP In Remaining Time: Handstand Push-Up

SCORE = Total Reps of HSPU

———————-

WOD 2 (8 min. cap):

BUY IN: 20 ea. x Pistol (c: weighted (35/18))

-no rest-

AMRAP In Remaining Time: Front Rack Step-Up (95/65)(20”)

SCORE = Total Reps of Step-Up

———————-

WOD 3 (8 min. cap):

BUY IN: 30 ea. x alt. 1-Arm KB SDHP (c: 70/53, p: 53/35, f: 35/18)

-no rest-

AMRAP In Remaining Time: alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps of KB Snatch

———————-

WOD 4 (8 min. cap):

BUY IN: 40 x Bent-Over Row (135/95)

-no rest-

AMRAP In Remaining Time: Power Clean (135/95)

SCORE = Total Reps of Power Clean

———————-

WOD 5 (8 min. cap):

BUY IN: 50 x Strict Press (65/45)

-no rest-

AMRAP In Remaining Time: Thruster (95/65)

SCORE = Total Reps of Thruster

———————-

WOD 6 (8 min. cap):

BUY IN: 60 x Push-Up

-no rest-

AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee

———————-

WOD SCORE = Sum of Scores from all 6 WODs

"Tandem Trick Or Treat"

EQUIP: Partner, KB (70/53), Pull-Up Bar, Bar (c: 115/75, p: 95/65, f: 75/45), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*5 x Strict Pull-Up

*10 x KB SDHP

*10 x Push Press (last 5 = Behind-the-Neck)

—————————————-

“TANDEM TRICK OR TREAT” (Teams of 2)

RULES: (apply to ENTIRE wod (Buy In/ Out & 10 Rounds)

• Partners alternate working and “non-working” assignments
• "Non-working” partner holds the “trick or treat bag:” Kettlebell (70/53)) in a 1-Arm Farmer Carry 
• Partners switch duties as desired
• “Working” reps do NOT count if “non-working” partner is not holding the KB (in 1 hand only and with proper Farmer Carry form - stand upright, both knees extended, elbow extended)
• Do NOT drop the KB!!! Each Drop of KB = 31 additional meters to Row at BUY OUT

“ENTER AT YOUR OWN RISK” BUY IN: 1031m Partner Row 

-no rest-

10 Rounds for Time -

(Pick 3 of these 4 movement assignments each round; must use each movement at least 3x!)

*31 Poltergeist Pull-Up

*31 Boo Burpee

*31 Zombie “Zumo” Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)

*31 Black Bat Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

-no rest-

“SAVE YOUR SOUL” BUY OUT: 1031m Partner Row 

—————————————-

"Puttin' In Some MILEAGE"

EQUIP: Barbell, Pull-Up Bar, Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run

*Shoulder Plank Series + 10 Push-Up + Hop-In

*5 x Jumping Pull-Up

*5 x light Deadlift

*5 x light Snatch Pull

*5 x light OHS

-then: individual movement-specific warm-up for WOD

———————-

WOD (60 min cap):
For Time -

1 Round -

*400m Run OR 500m Row

*15 x Deadlift (c+: 315/205, c: 275/185, p: 185/135, f: 135/95)

2 Rounds -

*400m Run OR 500m Row

*15 x Power Snatch (c+: 135/95, c: 115/75, p: 95/65, f: 65/45)

3 Rounds -

*400m Run OR 500m Row

*15 x Burpee Pull-Up (mod: 15 Burpee + 15 Pull-Up)

4 Rounds -

*400m Run OR 500m Row

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

"The 3-Mile Heart Attack" (as named by Marita Martin)

EQUIP: Bar (95/65)(135/95), Pull-Up Bar, Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

w/ light bar -

*5 x Slam Ball

*5 x Hang Power Clean

*5 x Thruster

*5 x Burpee

*5 x Pull-Up

——————————-

“THE 3-MILE HEART ATTACK” (as named by Marita Martin)

SCORING SYSTEM for AMRAPs:

*No value rewarded for individual repetitions; value only rewarded for unbroken repetitions

< 5 unbroken reps = 0 points

5 unbroken reps = 1 point

10 unbroken reps = 3 points

15 unbroken reps = 6 points

20 unbroken reps = 10 points

25 unbroken reps = 15 points

30 unbroken reps = 21 points

*Be strategic! Don’t do extra reps. Example: 12 unbroken reps is only worth 3 points (so stop at 10 reps).

800m Run

-first AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Thruster (95/65)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Pull-Up

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Burpee-Tuck Jump

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Hang Power Clean (135/95)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Ball Slam (30/20)

800m Run FOR TIME

SCORE = 

1. Total Points accumulated from all 5 AMRAPs
2. Time to Complete last 800m Run

"Mucho Ocho"

EQUIP: Bar (95/65), Plate (45/25), KB (53/35), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*10 KB Goblet Squat + 10 KB Sumo Deadlift High Pull + 10 ea. 1-Arm KB OH alt. Lunge

*5 ea. Box Jump, Burpee, and Thruster

—————————

“MUCHO OCHO” (64 min cap)

BUY IN: 888m Run

-no rest-

8 Rounds -

8 Thruster (95/65)

8 Weighted Push-Up (45/25) 

8 Box Over Jump

8 KB Turkish Get-Up (4 ea. side)(53/35)

8 Overhead Squat (95/65)

8 Knees-2-Elbows

8 Burpee

8 Sumo Deadlift High Pull (95/65)

-no rest-

BUY OUT: 888m Row

"Why Not Turn 3 Horrible WODs into One SUPER Horrible WOD?"

GHD, Bar (lunge & DL), Box (24/20), Wall Ball (20/14), Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

Unloaded Bar:

*10 x OH Lunge

*10 x Strict Press

Lightly Loaded Bar:

*5 x Deadlift

*5 x Clean and Jerk

*5 ea. x OH Lunge 

-then: individual WOD-specific warm-up

————————————

(0:00 - 25:00)

Modified “Midline March” (adapted 2014 CrossFit Games WOD)

3 RFT -

*25 GHD Sit-Up (sub1: Cherry Picker Sit-Up, sub2: Windshield Wiper)

*25 Handstand Push-Up (Rx = 1 AbMat)

*50 ft. OH Walking Lunge (c: 155/115, p+: 135/95, p: 95/65, f: 65/35)

(25:00 - 45:00)

“Christine”

3RFT -

*500m Row

*12 Bodyweight Deadlift

*21 Box Jump (24/20)

(45:00 - 60:00)

Modified “S3 AMRAP” (adapted WOD from CrossFit S3)

15 Min. AMRAP -

*100 Wall Ball (20/14) (or 75 reps)

*50 Ring Row

*In RemainingTime: AMRAP Evil Wheel Clean and Jerk (same as your OH Lunge load)

—————————————

SCORE =

a) Time to complete “Midline March”

b) Time to complete “Christine”

c) Total # Reps of Evil Wheel Clean and Jerk

"We're Blamin' Davin"

EQUIP: Rings, Pull-Up Bar, Jump Rope, Bar (135/95 and 95/65), KB’s (70/53 and 53/35)

WARM-UP:

*Active Stretch

*400m Run

*10 x Windmill Push-Up

*10 x Ring Row

*5 x Ring Dip

*5 x T2B

*5 x 2KB Clean & Jerk (work up to WOD weight)

————————

WOD (60:00 cap for Part I + Part II)

PART I:

“TAYLOR”

4 Rounds for Time -

*400m Run

*5 x Burpee Muscle-Up (sub1: Bar M-Up; sub2: 5 x 1 Burpee + 3 C2B Pull-Up + 3 Ring Dip)

*Rx = M-Up on rings

————————

PART II:

Upon Completion of “Taylor:” 

*Each athlete begins the 2nd part of the workout below on his/ her own when rested/ ready.

*Goal: get through as many of the below WODs as possible in the remaining class time.

*Athletes may complete the WODs in any order desired.

*Coach Davin Arkangel was the inspiration for the “Changed Girls” below.  He filled me in about the Strongman certification that he and Coach Heather recently attended.  There, they were challenged to try traditional CrossFit WODs with different pieces of equipment in order to challenge the body in a new way and to improve their performance of the traditional WODs.

“THE CHANGED GIRLS” (a.k.a. "WE'RE BLAMIN' DAVIN")

a)

“Altered Annie”

*50-40-30-20-10 x Double-Under (sub: # singles + # tuck jumps)

*25-20-15-10-5 x Toes-to-Bar

b)

“Switch-It-Up Cindy”

10 Min. AMRAP -

*5 x Strict Pull-Up

*10 x Ring Push-Up

*15 x Back Squat (135/95)

c)

“Goofy Grace”

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

d)

“Definitely Different Diane”

21-15-9 x

*2KB Burpee-Deadlift (70/53)

*Strict Press (95/65)

SCORE = 

a) Time (Part I) 

b) Total Reps completed of the “Changed Girls” WODs (495 total possible reps)

AMRAP Sprints and Farmer Carries

EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Slam Ball (30/20), Pull-Up Bar, (weight for Pistol)

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 ea. side 1-Arm KB Deadlift

*10 KB Swing

*10 Hand Release Push-Up

*10 Squat Thrust

*10 Jumping Pull-Up (from ground)(mod: from box)

——————————-

2 Rounds for Total Reps -

5 Min. AMRAP -

1-2-3-4-5, etc x Burpee

2-4-6-8-10, etc x KB Swing (c: 70/53, p: 53/35, f: 35/26)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat

5 Min. AMRAP -

1-2-3-4-5, etc x Burpee Pull-Up (mod: Burpee-Step Up to Box-Jumping Pull-Up)

2-4-6-8-10, etc x alt KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat

5 Min. AMRAP -

1-2-3-4-5, etc x Slam Ball Burpee (“Slurpee”)(30/20)

2-4-6-8-10, etc x alt Pistol (c: weighted)

In Between-er:

100m 1-Arm KB Farmer Carry (R)(c: 70/53, p: 53/35, f: 35/26)

100m 1-Arm KB Farmer Carry (L)

*Penalty for every drop of the KB: 10 x KB Goblet Squat

"Up Goes the Load - Down Go the Reps"

EQUIP: Bar (c: 95/65, p: 75/55, f: 65/35) + Bumper Plates for Reloads

WARM-UP:

*Active Stretch

*400m Run/ Row

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

Unloaded Barbell:

*5 ea. Hang Clean Pull and Clean Pull

*5 ea. Strict Press and Push Press and Push Jerk

*5 ea. Back Squat and Front Squat and Overhead Squat

—————————-

“Up Goes the Load - Down Go the Reps” -

RULES: 5 Burpee penalty for every dropped bar within a round!!

PART A:

3 Rounds -

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

12 x Strict Press (c: 95/65, p: 75/55, f: 65/35)

12 x OHS (c: 95/65, p: 75/55, f: 65/35)

-no rest-

800m Run or 1000m Row

-no rest-

3 Rounds -

8 x Power Clean (c: 135/95, p: 95/65, f: 75/55)

8 x Push Press (c: 135/95, p: 95/65, f: 75/55)

8 x Front Squat (c: 135/95, p: 95/65, f: 75/55)

-no rest-

800m Run or 1000m Row

-no rest-

3 Rounds -

4 x Squat Clean (c: 155/115, p: 135/95, f: 95/65)

4 x Push Jerk (c: 155/115, p: 135/95, f: 95/65)

4 x Back Squat (c: 155/115, p: 135/95, f: 95/65)

-no rest-

800m Run or 1000m Row

-no rest-

PART B: Repeat Part A at 1/2 reps (6’s, 4’s, 2’s) and with 400m Runs/ 500m Rows

"VAW 116 Sun Kings"

*I designed this Hero WOD in honor of our fellow CFC member and dear friend, Ahren Thornton, and his deployed squadron, the "VAW 116 Sun Kings." We had Ashley, Ahren's wife, in my Conditioning class today, and this WOD was a special surprise for her.  She and their two children (Akenna and Ashton) are true heroes too, as they manage life on their own without Ahren for 9.5 months.  We even had friends tackling this WOD today all the way on the East Coast.  To the Thornton family and all of our CrossFit Camarillo members serving in the military or supporting a spouse serving, this one goes out to you!  We love you and we thank you.  

EQUIP: Jump Rope, Bar (deadlift load), Slam Ball (30/20), KB (c: 53/35, p: 44/26, f: 35/18), “Grab Bag”

“VAW 116 Sun Kings”

Complete For Time -

116 x Double-Under (mod: 116 Singles + 116 Lateral Bar Hop)

17 x Deadlift (c: 275/185, p+: 225/155, p: 185/135, f: 155/115)

-no rest-

4 Rounds -

70 x Ball Slam (30/20)

70 x 1-Arm KB Push Press (c: 53/35, p: 44/26, f: 35/18)(35 x R + 35 x L)

70 x Russian Twist (30/20)

70 ft. Handstand Walk (c) (p: 70 x Handstand Shoulder Tap, f: 70’ x Bear Crawl there/ back)

70 x Mystery Movement (see below)

-no rest-

17 x Deadlift

116 x Double-Under

————————————-

NOTES:

*Consider this a Hero WOD.  We will do this in honor of our dear friend, Ahren Thornton (and Brian Watt (Lesley’s husband)), and his currently deployed squadron, the “VAW 116 Sun Kings.”  The workout is designed to be very tough and completed as individuals.  However, athletes are welcome to team up with one another and complete this as a partner WOD (split up the assignment as desired; one person works while the other rests during the 4 rounds; both partners must complete the 16 DL and 116 D-U each on the front and back ends of the WOD).

*Mystery Movement = there will be a grab-bag full of small slips of paper with an exercise written on each.  Each of the four times you get to the Mystery Movement, blindly pull an assignment from the grab-bag and perform 70 repetitions of that exercise.  Be sure to immediately return your slip of paper to the grab-bag every time you pull from it (you may end up having to do the same Mystery Movement more than once!).

Mystery Movements:

*Pull-Up

*Push-Up

*KB Goblet Squat (c: 53/35, p: 44/26, f: 35/18)

*KB Swing (c: 53/35, p: 44/26, f: 35/18)

*Ring Row

*Box Jump (24/20)

*Wall Ball (20/14)

*Burpee

*Hollow Rock

*Toes-2-Bar (mod: Knees-2-Elbows/ Knees-2-Chest)

WHY THE #'s?: Ahren's squadron is called the "VAW 116 Sun Kings." They are aboard the USS Carl Vinson, which is #70.  They are in Air Wing 17. And there are 4 planes in the squadron and 5 crew members per plane.

"Glen"

WARM-UP:

*Active Stretch

*400m Run

• 3 Rounds: 5 Pull-Up + 3 Burpee + 2 Clean & Jerk (work up to WOD load)

———————————-

“GLEN”

Complete For Time -

*30 Clean & Jerk (135/95)

*1 Mile Run

*10 Rope Climb (15’)

*1 Mile Run

*100 Burpee

c: complete as listed above

p: divide the work into 4 rounds (8 C&J, 400m Run, 3 Rope Climb, 400m Run, 25 Burpee)

f: complete 1/2 of “Glen” for time

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

———————————-

FINISHER:

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x unbroken Double-Under 

(if any reps are broken: c: you must return to the very start of the WOD (5 reps), p/f: you start that set over)

OR 

“Annie”

50-40-30-20-10 x

Double-Under 

Sit-Up

"Coming Down From the High"

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*10 Back Squat + 10 Back Rack Barbell Lunge + 10 OH Lunge (unloaded/ light load bar)

*10 Pull-Up (5 Strict + 5 Kipping/ Butterfly)

——————————

*Running clock for 60:00.  20 minute cap for each WOD; do not move onto next WOD until the 20:00 cap is met.  If you finish prior to 20:00, you earn rest before the next WOD.  You will have 3 scores: Time to Complete a) WOD 1, b) WOD 2, and c) WOD 3.

WOD 1: (0:00 - 20:00)

Complete For Time -

50 cal Row

25 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)

40 cal Row

20 OH Lunge

30 cal Row

15 OH Lunge

20 cal Row

10 OH Lunge

10 cal Row

5 OH Lunge

WOD 2: (20:00 - 40:00)

Complete For Time -

50 Wall Ball (20/14)

25 Pull-Up

40 Wall Ball

20 Pull-Up

30 Wall Ball

15 Pull-Up

20 Wall Ball

10 Pull-Up

10 Wall Ball

5 Pull-Up

WOD 3: (40:00 - 60:00)

Complete For Time -

50 Double-Under (mod: # Singles + # Lat Bar Hop)(c: 100 D-U)

25 Back Squat (AHAP = As Heavy As Possible)

40 Double-Under (c: 80 D-U)

20 Back Squat

30 Double-Under (c: 60 D-U)

15 Back Squat

20 Double-Under (c: 40 D-U)

10 Back Squat

10 Double-Under (c: 20: D-U)

5 Back Squat

SCORE = 

1. Time to Complete WOD 1
2. Time to Complete WOD 2
3. Time to Complete WOD 3
4. Back Squat Load from WOD 3