"Due Date Doozy"

(inspired by a CROSSFIT S3 WOD (highly modified))

For Time -

5 Rope Climb (“Up the Umbilical Cord”…eeeew!)

40 2KB Step-Up-and-Over (2 x 53/35)(20”)(“Tote the Twins”…no twins for Erin, though…phew!)

1000m Row (“Singin’ Row, Row, Row Your Boat to the Baby”)

50 Burpee-Lat Hop over Rower End (“Burp the Baby”)

800m SB Run (30/20)(“The Preggo Trot”)

60 (30 ea. arm) KB Snatch (53/35)(“Snatch the Baby?…I thought you said to Hatch the Baby!”)(snatch reps do NOT need to be alternating and may be done from the swing, rather than the floor)

20 Wall Walk (“Bump That Belly (vs. the wall)”)

70 Ball Slam (30/20)(“Do NOT Do This to the Baby!”)

200 Double-Under (“The Inducer”)

80 1-Arm KB Thruster (53/35)(40 per arm)(“Squat and Push”…super eeeew!)

*Note 1: to accommodate larger classes, 1/2 of group may begin at the top of the WOD and 1/2 may begin at the bottom and proceed in reverse order

*Note 2: modify by cutting reps/ distances in 1/2, OR share all duties with a partner (1 works/ 1 rests; divide reps as desired)

"Special Mary"

In honor of Erica Torres...we miss you!  Hope you're loving your new life in NYC.  We can't wait to see you back at CrossFit Camarillo this summer.

A)

"Special Mary" (CrossFit Union Square)

For Time (40:00 cap) -

5 Handstand Push-Up

10 Pistol

15 Pull Up

10 HSPU

20 Pistol

30 Pull Up

15 HSPU

30 Pistol

45 Pull Up

10 HSPU

20 Pistol

30 Pull Up

5 HSPU

10 Pistol

15 Pull Up

———

~2 - 4 min. rest ~

———

B)

16 Min. AMRAP -

100m Row

2 Power Clean (c: 185/125, p: 155/105, m: 135/95, f: 95/65)

200m Row 

4 Power Clean

300m Row

6 Power Clean

400m Row

8 Power Clean

…then back to the start

SCORE = Total # Power Cleans

"Play Nice: Take Turns"

A)

25 min. Partner AMRAP -

Partners alternate 200m Run, while non-running partner works at the following:

*3 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*6 Chest-2-Bar Pull-Up

*18 Double-Under (mod: 18 Lat Bar Hop + 18 Singles)

SCORE = Total Rounds + Extra Reps

~5 min. REST~

B)

25 min. Partner AMRAP -

Partners alternate 250m Row, while non-running partner works at the following:

*1 Rope Climb (15')

*3 “Cluster” (aka: Squat Clean-Thruster)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*9 Handstand Push-Up

SCORE = Total Rounds + Extra Reps

"Filthy 50 - 'Go' Style"

For Time (OR 50:00 AMRAP) -

*EMOM: 50m Run* (options: outside course OR indoor 4 x 12.5m Shuttle Run)

50 Box Jump (24/20)

50 Jumping Pull-Up

50 KB Swing (53/35)

50 Walking Lunge

50 Knees-2-Elbows

50 Push Press (45/30)

50 Back Extension (sub: KB Bent Row (53/35))

50 Wall Ball (20/14)

50 Burpee

50 Double-Under (sub: 50 Singles + 50 Lat Bar Hop)

*note 1: mod option - “Dirty Thirty” (30 reps of ea. movement)

*note 2: to Rx this WOD, athletes must complete every single EMOM 50m Run.  They may sit out completing movements of the chipper in any round desired, as long as they do their run at some point within that minute.

"9-11: We Will Never Forget"

A) WOD 1 - Individual

4 Rounds -

3.5 Min. Per Round -

*400m Run (sub: 500m Row)

*x# Toes-2-Bar (15 rep cap (Rx+: 20 rep cap))

NOTE: To determine # T2B/ Round: do Round 1 as 400m Run + AMRAP P-Up; stop T2B at the 3:00 mark; that’s how many T2B you’ll aim to complete (post-400m run) within 3 min. from here forward. (15 rep cap (Rx+: 20 rep cap))  If you hit 15 reps before the 3:00 mark, rest whatever time remains of your 3 minute round.

GOAL: do not drop reps!  If your rep goal is set at 8 T2B (as determined in round 1), you want to hit 8 reps of T2B in rounds 2, 3, and 4.

TIMING: R1: 0:00 - 3:30; R2: 3:30 - 7:00; R3: 7:00 - 10:30; R4: 10:30 - 14:00

SCORE = Sum of T2B Reps over all rounds

—————

REST ~ 5 min.

—————

B) WOD 2 - Partner WOD: “9/11/15 - We Will Never Forget”

40 Min. AMRAP alternating duties w/ partner and rotating thru movements:

**1 Rope Climb per person per round (to be completed at any point during each round)**

a) 9 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)

b) 11 Sotts Press (c: 65/45, p: 55/35, m: 45/25, f: 35/15)

a) 20 cal Row

b)15 Burpee

ALTERNATING/ ROTATING DUTIES: P1 does 9 Deadlift while P2 does 11 Sotts Press, then P1 Rows 20 cal, while P2 does 15 Burpees (= 1 round). Then P2 does 9 Deadlift while P1 does 11 Sotts Press, then P2 Rows 20 cal, while P1 does 15 Burpees  (= 2 rounds), etc.

In other words, P1 will be responsible for all “a movements,” while P2 is responsible for all “b movements,” in the first round.  Then in the second round, P2 will tackle the “a movements,” while P2 tackles the “b movements.”  Continue alternating a/b movement duties with each round until time is called.

ADDITIONAL RULES: 1) Each round’s movements must be competed in the order in which they are written. (DL’s and Sotts Presses must be completed first; then move onto Row and Burpees.)  2) Wait for your partner to finish before you move onto the next movement or the next round.  3) Each partner may do his/ her rope climb per round whenever desired each round; my advice is to use your “rest” time wisely and sneak those rope climbs in whenever you’re waiting on your partner to finish his/ her rep assignment.

SCORE = Total Rounds + Extra Reps completed as a team

"Nothing Fancy...But Somewhat Nasty"

A)

For Time (40:00 cap) -

800m Run (sub: 1000m Row)

30 alt KB Clean & Jerk (c: 70/53, p: 53/35, m: 44/26, f: 35/18)

800m Run

30 alt KB Snatch (c: 70/53, p: 53/35, m: 44/26, f: 35/18)

800m Run

30 (15 ea. arm) 1-Arm OH KB alt. Lunge (c: 70/53, p: 53/35, m: 44/26, f: 35/18)

800m Run

30 KB Goblet Squat (c: 70/53, p: 53/35, m: 44/26, f: 35/18)

~everybody starts Part B (Finisher) together on the 40:00 mark~

B)

FINISHER:

3 Rounds For Time (20:00 cap) -

200m 2KB Farmer Carry (c: 70/53, p: 53/35, m: 44/26, f: 35/18)

10 Burpee + 2 Lat Hops over 2 KBs

"Let Me See You Wobble!"

(roughly based upon a workout from ralabala.com)

For Overall Time (a through d)(60:00 cap) -

a)

4 Rounds -

100m Run Sprint (sub: 125m Row)

# Squat Jump as seconds it takes you to run each sprint 

~rest as desired b/w rounds~

(ex. 20 sec. to run 100m => 20 Squat Jump before next sprint)

b) 40-20-10 x

Sumo Deadlift High Pull (c: 115/75, p/m: 95/65, f: 65/35)

Air Squat

Push-Up

Air Squat

Back Rack Reverse Lunge (c: 115/75, p/m: 95/65, f: 65/35)

Air Squat

c) 

4 Rounds -

100m Run Sprint (sub: 125m Row)

# sec. Bottom-of-Squat Hold as seconds it takes you to run each sprint 

~rest as desired b/w rounds~

(ex. 20 sec. to run 100m => 20 sec. B-of-Squat Hold before next sprint)

d) 40-20-10 x

Romanian Deadlift (c: 115/75, p/m: 95/65, f: 65/35)

Air Squat

Ring Row

Air Squat

"Flip It Into REVERSE"

(0:00 - 7:00)

7 min. AMRAP -

3 Wall Walk

5 Burpee

7 Pull-Up

12 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

(7:00 - 8:00)

~1 min. rest~

(8:00 - 15:00)

7 min. AMRAP -

12 KB Swing

7 Pull-Up

5 Burpee

3 Wall Walk

(15:00 - 20:00)

~5 min. rest~

(20:00 - 27:00)

7 min. AMRAP -

3 Deadlift (c: 275/185, p: 225/155, m: 185/135, f: 135/95)

5 HSPU

7 Deficit Push-Up (2x 45#/2 x 25#)(Rx+: Ring Dip)

12 Box Jump (24/20)(Rx+: 30/24)

(27:00 - 28:00)

~1 min. rest~

(28:00 - 35:00)

7 min. AMRAP -

12 Box Jump

7 Deficit Push-Up

5 HSPU

3 Deadlift

(35:00 - 40:00)

~5 min. rest~

(40:00 - 47:00)

7 min. AMRAP -

3 Power Clean (c: 155/115, p: 135/95, m: 115/75, f: 95/65)

5 Ninja Jump (Rx+: to 45# Plate/ to 25# Plate)

7 ea. Pistol

12 KB Goblet Squat (c: 70/53, p/m: 53/35, f: 35/26)

(47:00 - 48:00)

~1 min. rest~

(48:00 - 55:00)

7 min. AMRAP -

12 KB Goblet Squat

7 ea. Pistol

5 Ninja Jump (Rx+: to 45# Plate/ to 25# Plate)

3 Power Clean

SCORE  = Total Rounds + Reps Completed over all AMRAPs

"How Many Ways Can Erin Hide 'Karen?'"

For Overall Time (60:00 cap) OR Total Reps -

(15:00 cap per WOD)

A) (move on by 15:00)

50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)

50-40-30-20-10 x Wall Ball (20/14)

~rest as desired~

B) (move on by 30:00)

500m-400m-300m-200m-100m Run

25-20-15-10-5 x Behind-the-Neck Push Press (c: 115/85, p: 95/65, m: 75/45, f: 65/35)

~rest as desired~

C) (move on by 45:00)

500m-400m-300m-200m-100m Row

25-20-15-10-5 x Toes-2-Bar

~rest as desired~

D) (time called at 60:00)

50-40-30-20-10 x Double-Under (sub: Lat Bar Hop)

50-40-30-20-10 x Ball Slam (30/20)

BONUS WOD (for those who finish the above WODs sub-45:00) -

50m-40m-30m-20m-10m Handstand Walk (sub: DB Bear Crawl (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s))

5-4-3-2-1 x Muscle Up (sub: 2x # Ring Row + 2x # Ring Dip)

     *OR: you may choose to sub the Bonus WOD for any of the WODs A thru D above

"Rankel, Hold My Ankles"

“Rankel, Hold My Ankles!”

For Overall Time (45:00 Cap) -

BUY IN: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

~no rest~

20 Min. AMRAP (“Rankel”) -

6 Deadlift (225/155)

7 Burpee-Pull-Up

10 KB Swing (70/53)

200m Run (sub: 250m Row)(= 20 reps)

~no rest~

BUY OUT: 200m Partner Wheel Barrow (alt. duties every 10m)(20 x 10m inside gym)

*Each team keeps track of its own time.  Begin the 20 min. AMRAP  as soon as your team completes the 1st Wheel Barrow.  Note time for Part A of score as soon as team completes the final Wheel Barrow.

*Each member of the team works as an individual at the AMRAP ("Rankel" = a Hero WOD).  Part B of the score will be the sum of each individual’s completed Rounds + Reps of “Rankel.”

SCORE = a) Time to Complete “Rankel, Hold My Ankles” AND b) Sum of Individuals' Rounds + Reps of “Rankel”

————-

PARTNER FINISHER:

“Partner ‘Karen’ Plus”

For Time -

150 Partner Wall Ball (20/14)

*@ Every Break: 1 Rope Climb (15') per person 

"The Smokin' Unbroken Workout"

A) (0:00 - 15:00)

12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Thruster (c/p/m: 95/65, f: 65/35)

SCORE = Total Sets of Unbroken Reps

——

no REST

——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  

SCORE = Total Reps Accumulated

——

1 min. REST

——

B) (15:00 - 30:00)

12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Pull-Up (mod: Ring Row)

SCORE = Total Sets of Unbroken Reps

——

no REST

——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  

SCORE = Total Reps Accumulated

——

1 min. REST

——

C) (30:00 - 45:00)

12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Burpee

SCORE = Total Sets of Unbroken Reps 

——

no REST

——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  

SCORE = Total Reps Accumulated

——

1 min. REST

——

D) (45:00 - 59:00)

12 Min. AMRAP: c: 15, p: 12, m: 10, f: 9 UNBROKEN Hang Power Clean (c/p/m: 95/65, f: 65/35)

SCORE = Total Sets of Unbroken Reps

——

no REST

——

2 min. Max Effort Double-Under (mod: ME Lat Bar Hop)  

SCORE = Total Reps Accumulated

FINAL SCORE:

1. Total Sets of Unbroken Thruster (A)
2. Total Sets of Unbroken Pull-Up (B)
3. Total Sets of Unbroken Burpee (C)
4. Total Sets of Unbroken Hang Power Clean (D)
5. Total Reps of Double-Under accumulated over 8 minutes

"Is There Anybody Out There...Who Can Get 3 Rounds??"

Throwing down the gauntlet, 7:30pm CC...
Nobody this morning was able to come close to getting 3 rounds of either of these AMRAPs.  What about you guys?  Anybody out there who can get 3 rounds of each?

A)

25 Min. AMRAP - 

10 Shoulder-2-OH (c: 155/105, p: 135/95, m: 95/65, f: 65/45)

100m Run

20 Back Squat (c: 155/105, p: 135/95, m: 95/65, f: 65/45)

200m Run

10 alt. KB Snatch (c: 70/53, p: 62/44, m: 53/35, f: 35/18)

100m Run

20 KB Sumo Deadlift High Pull (c: 70/53, p: 62/44, m: 53/35, f: 35/18)

200m Run

~5 min. REST~

B)

25 Min. AMRAP -

10 Handstand Push-Up

10 cal Row

20 Burpee

20 cal Row

10 Box Jump Over (c: 30/24, p/m: 24/20, f: 20/16)

10 cal Row

20 Toes-2-Bar

20 cal Row

'Midline Monster' + 'L-1 Lunch WOD'

"Midline Monster"

30 min. AMRAP -

300m Row

6 (3 ea.) Turkish Get-Up + 3 1-Arm KB Push Press @ mid-point of ea. repetition

9 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

-5 min. rest-

Coaches’ Lunch WOD at the L-1 Cert:

For Time -

400m Run 

50 Double-Under (sub: 50 Singles + 50 Lat Bar Hop)

50 Wall Ball (20/14)

50 Box Jump (24/20)

50 GHD Sit-Up (sub: T2B)

50 Double-Under (sub: 50 Singles + 50 Lat Bar Hop)

400m Run

A + B = Speed + Volume

A)

EMOM For 5 Min (0:00 - 5:00): 125m Row Sprint + 10 Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-1 min. REST/ Transition-

EMOM For 5 Min (6:00 - 11:00): 100m Run + 10 Tuck Jump

(NOTE: Athletes should shorten the distance and/ or cut the reps if struggling to finish each minute with time to spare/ rest, instead of cutting out entire rounds)

-4 min. rest (11:00 - 15:00)-

(NOTE: Coach will start a new clock at the 15:00 mark to run for the remainder of the workout)

—————

B)

For Overall Time (45:00 cap) -

6 Rounds (f: 3 Rounds) -

3 Hang Power Snatch (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

6 Bar-Facing Burpee

-rest as desired-

8 Rounds (f: 4 Rounds) -

4 Clean and Jerk (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

8 KB Swing (c: 70/53, p/m: 53/35, f: 35/26)

-rest as desired-

10 Rounds (f: 5 Rounds) -

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

10 OH Plate Lunge (45/25)