"Every 2 Minutes"

A) Every 2 Min. For 16 Min.:

10 cal Row

Back Squat (c: 10 reps, p: 7 reps, f: 5 reps)(c: 135/95, p: 95/65, f: 65/35)

~rest 4 min.~

B) Every 2 Min. For 16 Min.:

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

Burpee (c: 10 reps, p: 7 reps, f: 5 reps)

~rest 4 min.~

C) Every 2 Min. For 16 Min.:

20 Wall Ball (20/14)

Plate Ground-2-Overhead (c: 10 reps, p: 7 reps, f: 5 reps)(c: 55/45, p: 45/35, f: 35/25)

(55# plate = 45# + 10# stacked)

SCORE = Total of Missed Reps over A, B, & C (negative #; 0 = highest possible score)

"Playing Nice and Taking Turns"

A) 30 Min. AMRAP (Teams of 2) -

*Partners alternate 400m Run; non-running partner chips away at the following:

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

20 Rotational Ball Slam (30/20)

15 Toes-2-Bar

10 Hang Power Snatch (c: 115/85, p: 95/65, f: 65/45)

5 DB Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

~no rest~

B) 30 Min. AMRAP (Teams of 2) -

*Partners alternate 500m Row; non-rowing partner chips away at the following:

25 DB Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(1/2 R, 1/2 L - no need to alternate arms)

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

15 Push Press (c: 115/85, p: 95/65, f: 65/45)

10 Ring Dip

5 “Cluster” (= Squat Clean + Thruster)(c: 115/85, p: 95/65, f: 65/45)

"Gaza"

United States Air Force Major Lucas "Gaza" Gruenther, of Twain Harte, California, died Jan. 28, 2013, when his F-16 jet went down in the Adriatic Sea off the coast of Italy. 

WARM-UP:
*Active Stretch
*400m Run
*10 KB Swing
*8 Push-Up
*6 Pull-Up 
*4 Box Jump
--------

“Gaza” (Hero WOD) -

Option A (Perf/ Fit): Partner WOD 

-divide reps and run as desired-

5 Rounds For Time:

35 KB Swing (53/35)

30 Push-Up

25 Pull-Up

20 Box Jump (24"/20")

1 Mile Run

*one works at a time, except for the run (partners may run simultaneously (i.e. 800m run together = 1 Mile Run))

Option B (Comp): “Gaza” on your own (70 min. cap/ AMRAP)

5 Rounds For Time:

35 KB Swing (53/35)

30 Push-Up

25 Pull-Up

20 Box Jump (24"/20")

1 Mile Run

*NOTE: We goofed and did the Box Jumps at a lower height than is prescribed for the actual Hero WOD.  The actual box height is supposed to be (30"/24").  Oh well!  It was plenty hard anyway:)

"Kind-of-Like-the-'Kraken' x 2"

(0:00 - 30:00)

#1: For Time -

5 Rounds -

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

5 HSPU

4 Rounds -

7 Power Clean (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

7 Ring Dip

3 Rounds -

10 ea. Pistol

10 Overhead Squat (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

2 Rounds -

15 alt. 1-Arm KB Swing (c: 70/53, p/m: 53/35, f: 35/18)

15 Burpee

1 Round -

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

(30:00 - 60:00)

#2: For Time -

5 Rounds -

5 Box Jump-Over (24”/20”)(c: 30”/24”)

5e Front Lunge (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

4 Rounds -

7 Front Squat (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

7 Ninja Jump (c: to plate (45/25))

3 Rounds -

10 SDHP (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

10 Shoulder-2-OH (c: 135/95, p: 115/85, m: 95/65, f: 65/35)

2 Rounds -

15 ft. Rope Climb x3 

15 cal Row

1 Round -

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

"Thruster Thriller"

(inspired by CrossFit S3 WOD - 4/16/15 (run section of A only))

*60 min. cap for A & B

*Begin B only if A has been completed

*Rest as desired b/w A & B

A:

For Time -

400m Run

30 Thruster (95/65)

400m Run

30 Bar-Facing Burpee

~no rest~

500m Row

30 Thruster (95/65)

500m Row

30 Burpee Pull-Up

~no rest~

100 Double-Under (sub: 300 Singles)

30 Thruster (95/65)

100 Double-Under (sub: 300 Singles)

30 Burpee-Box Jump (24/20)

B:

5 Rounds For Time (OR AMRAP In Remaining Time) -

*15 UNBROKEN Ring Push-Up

*10 UNBROKEN Pull-Up (c: Chest-2-Bar)

*5 UNBROKEN Wall Walk

*Athletes may only move onto the next movement if all assigned reps are completed without breaking.

*Rest as needed between movement sets.

"Combat vs. Cooperation"

Equip: Partner, your own Bar (c: 135/95, p: 115/75, m: 95/65, f: 65/35) + shared: KB (c: 70/53, p: 53/35, f: 35/18), Box (20”), Pull-Up Bar, HSPU Station

WARM-UP:

*Active Stretch

*400m Run (+ 10 Burpee and 20 Walking Lunge at 200m turn-around)

*5 ea. w/ light bar: Squat Clean, Push Jerk, OHS, OH Lunge, Hang Power Snatch

Cooperation 1:

15 Min AMRAP - 

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

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

15 HSPU

15 Pull-Up

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 1: “Death by Squat Clean + Bar-Facing Burpee”

Min. 1: 1 Squat Clean (c: 135/95, p: 115/75, m: 95/65, f: 65/35) + 1 Bar-Facing Burpee

Min. 2: 2 Squat Clean + 2 B-F Burpee

Min. 3: 3 Squat Clean + 3 B-F Burpee

…Etc. Increase reps of each movement by 1 rep each minute UNTIL one partner fails to complete the assigned reps within the minute.  The team is out as soon as the first person fails.

SCORE = # Reps (of last successful round by both partners) Completed as Team

~2-3 min. rest/ set-up~

Cooperation 2:

15 Min AMRAP -

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

15 KB Thruster (c: 70/53, p: 53/35, f: 35/26)

15 alt KB Clean

15 alt KB Goblet Step-Up (20”)

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 2: “Death by OHS + OH Lunge”

Min. 1: 1 OHS + 1e OH Lunge (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

Min. 2: 2 OHS + 2e OH Lunge

…Etc. Same rules as Combat 1.

SCORE = # Reps (of last successful round by both partners) Completed as Team

~2-3 min. rest/ set-up~

Cooperation 3:

15 Min AMRAP -

*divide reps in any manner; 1 works at a time; ea. person must complete 5 reps of ea. movement every time*

15 Back Squat (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

15 Deck Squat-Lateral Bar Hop

15 Pendlay Row (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

SCORE = # Completed Reps as Team

~2-3 min. rest/ set-up~

Combat 3: “Death by Barbell Burpee”

Min. 1: 1 Barbell Burpee (c: 135/95, p: 115/75, p: 95/65, f: 65/35)

Min. 2: 2 Barbell Burpee

…Etc. Same rules as Combat 1.
(Barbell Burpee = On-the-Bar Push-Up + Hop In + Power Clean + Push Jerk)

SCORE = # Reps (of last successful round by both partners) Completed as Team

GRAND TOTAL SCORE = Sum of Completed Team Reps over all 6 “Combat/ Cooperation” sets

Score Chart for Combats 1 and 2:

*1 Round = 4 reps

*2 Rounds = 12 reps

*3 Rounds  = 24 reps

*4 Rounds = 40 reps

*5 Rounds = 60 reps

*6 Rounds = 84 reps

*7 Rounds = 112 reps

Score Chart for Combat 3:

*1 Round = 2 reps

*2 Rounds = 6 reps

*3 Rounds  = 12 reps

*4 Rounds = 20 reps

*5 Rounds = 30 reps

*6 Rounds = 42 reps

*7 Rounds = 56 reps

Score Chart for Cooperation Sets:

*1 Round = 45 reps

*2 Rounds = 90 reps

*3 Rounds = 135 reps

*4 Rounds = 180 reps

*5 Rounds = 225 reps

*6 Rounds = 270 reps

"1099" - Happy Tax Day!

Tax Day WOD - “1099”

C: chipper-style

P: 3 rounds of 33 reps of each movement

F: 9 rounds of 11 reps of each movement

For Time OR 66 Min. AMRAP -

1. 99 Sumo Deadlift High Pull (95/65)
2. 99 Push Press (95/65)
3. 99 Squat Jump
4. 99 Burpee
5. 99 Ring Row
6. 99 Double-Under (sub: 99 Lat Bar Hop)
7. 99 Ball Slam (30/20)
8. 99 Back Rack Reverse Lunge in place (95/65)
9. 99 Handstand Shoulder Tap
10. 99 Romanian Deadlift (95/65)

~no rest~

1099m Row

"Back to the Never-Boring-Basics"

*Inspired by the Garage Games*

A)

20 min. AMRAP -

40 Double-Under

20 Wall Ball (20/14)

10 Toes-2-Bar

5 Clean & Jerk (c: 155/115, p: 135/95, m: 95/65, f: 65/35)

***NOTE: 4 Burpee after every completed movement set***

(i.e. 40 D-U, 4 Burpee, 20 WBS, 4 Burpee, 10 T2B, 4 Burpee, 5 C&J, 4 Burpee)

SCORE = Total Rounds + Reps (do NOT count Burpee reps!)

~2 min. rest (reload barbell)~

B) 

20 min. AMRAP -

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

10 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

5 Ring Dip

***NOTE: 5 Chest-2-Bar Pull-Up after every completed movement set*** (Rx+: 2 Bar M-Up)

(i.e. 15 KBS, 5 C2B, 10 OHS, 5 C2B, 5 Ring Dip, 5 C2B)

SCORE = Total Rounds + Reps (do NOT count Pull-Up/ M-Up reps!)

~2 min. rest~

C)

For Time -

1-2-3-4-5-6-7-8-9-10 x

Burpee

Box Jump (24/20)

(NOTE: you may always connect your last Burpee of each set w/ the first Box Jump of the next set => Burpee-Box Jump)

~NO REST~

1 Mile Run

SCORE = Total Time to Complete Burpee/ Box-Jump Ladder & Mile Run together

"Stayin' Alive Through Five"

For Total Time (15 rounds) OR For Total Rounds (60 min. cap):

*Perform WODs A, B, & C in any order desired.  Complete all rounds of a WOD before moving onto the next one.

A) 5 Rounds -

5 Squat Snatch (c: 135/95, p: 95/65, f: 65/35)

5 Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s

-1 Min. REST after ea. round-

B) 5 Rounds -

5 Squat Clean-Thruster (c: 135/95, p: 95/65, f: 65/35)

5 ea. arm alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

-1 Min. REST after ea. round-

C) 5 Rounds -

500m Row

5 ea. side Burpee-Lat Hop over End-of-Rower

-1 Min. REST after ea. round-

"There's Something About Mary" AND "Mucho McGhee"

(0:00-30:00)

“There’s Something About Mary”

30 Min. AMRAP -

2 Rounds of “Mary” (5 HSPU, 10 alt. Pistol, 15 Pull-Up)

400m Run

SCORE = Total Rounds (+ extra reps) of Mary

~rest as desired, but your next 30 min. clock starts ticking immediately~

(30:00 - 60:00)

“Mucho McGhee”

30 Min. AMRAP -

4 Rounds of “McGhee” (5 Deadlift (275/185), 13 Push-Up, 9 Box Jump (24/20))

400m Run

SCORE = Total Rounds (+ extra reps) of McGhee

OVERALL SCORE = Sum of Total Rounds (+ extra reps) of Mary & McGhee

"5 x 10"

EQUIP: Jump Rope, Pull-Up Bar, Barbell (2 loads), Rings, Wall Space, Wall Ball (20/14), Box (24/20)

(0:00 - 10:00)

10 Minute AMRAP:

32 Double Under (sub: Lat Bar Hop)

8 Toes-2-Bar

4 Shoulder-2-Overhead (c: 155/115, p: 135/95, m: 115/75, f: 95/65)

~3 min. rest~

(13:00 - 23:00)

10 Minute AMRAP:

32 Squat-Thrust

8 Ring Dip

4 Power Snatch (c: 135/95, p/m: 95/65, f: 65/35)

~3 min. rest~

(26:00 - 36:00)

10 Minute AMRAP:

32 Hanging Hip Tap

8 OHS (c: 135/95, p/m: 95/65, f: 65/35)

4 Wall Walk

~3 min. rest~

(39:00 - 49:00)

10 Min. AMRAP:

32 Wall Ball (20/14)

8 Burpee-Box Jump (24/20)

4 Double-Squat Thruster (c: 135/95, p/m: 95/65, f: 65/35)(Front Squat + Thruster = 1)

~3 min. rest~

(52:00 - 62:00)

10 Min. AMRAP:

32 Russian Twist (20/14)

8 Chest-2-Bar Pull-Up

4 ea. leg Front Rack Lunge (c: 135/95, p/m: 95/65, f: 65/35)

SCORE = Total Rounds + Extra Reps (summed over all 5 sets)

"The Stations of the Cross"

*Part A of this WOD (minus the Burpee penalty) is done by many CrossFit boxes around the world during the Easter season.  It is a particularly difficult WOD to complete as prescribed.  Designed to represent the 14 Stations of the Cross, as well as the three times Jesus fell, I hope that this workout will serve as a tiny reminder to each of us of the true meaning of Easter.

70 Minutes to Complete Parts A & B:

A) "The Stations of the Cross" (aka "The Jesus WOD")

14 Rounds For Time -

*The barbell (95/65) may not be put down throughout the entire workout, except for after rounds 3, 7, and 9 when the Turkish Get-Ups must be completed.

10 Deadlift (95/65)

10 Squat Clean (95/65)

10 Push Press (95/65)

10 ea. Back Rack Lunge in place (95/65)(modified from original WOD’s 50’ of BR Walking Lunge)

*After Rounds 3, 7, & 9: put bar down for 7 Turkish Get-Up (53/35)

NOTE: 10 Bar-Facing Burpees as penalty for every unassigned drop of the bar (immediately)

~no rest~

B) FINISHER:

AMRAP In Remaining Time -

3 Handstand Push-Up

7 Handstand Shoulder Tap (R & L = 1)

9 Burpee

14 Double-Under (sub: 14 Singles + 14 Tuck Jump)

SCORE = a) Time to Complete Stations of the Cross AND b) Total Rounds + Reps of Finisher

"Century Club"

Complete As Many Tabatas As Possible IN ORDER in 60:00 (SCORE = Total Reps)

1. TABATA (:20 ON/ :10 OFF) until you reach 100 reps of Toes-2-Bar

*400m Run (sub: 500m Row)

2. TABATA until you reach 100 reps of Wall Ball (20/14)

*400m Run

3. TABATA until you reach 100 reps of Overhead Plate Step-Up (45/25)(20”)

*400m Run

4. TABATA until you reach 100 reps of Push-Up

*400m Run

5. TABATA until you reach 100 reps of Hang Power Clean (c: 115/85, p: 95/65, f: 65/35)

*400m Run

6. TABATA until you reach 100 reps of Front Squat (c: 95/65, p: 75/55, f: 65/35)

*400m Run

7. TABATA until you reach 100 reps of Ring Row

*400m Run

8. TABATA until you reach 100 reps of alt. Lunge Jump

*400m Run

9. TABATA until you reach 100 reps of Tuck Jump

*400m Run

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