"The Originals"

(60:00 CAP)

“The Original S3 WOD”

For Time -

*30 Bodyweight Back Squat (from rack)

*1000m Row

*50 Burpee

-2-4 Min. REST-

“Our Original CFC WOD”

For Time -

*60 Bodyweight Deadlift

*800m DB Run (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

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

-2-4 Min. REST-

FINISHER:

AMRAP In Remaining Time (up to 15:00 max) -

1-2-3-4-5-6, etc. x

*Handstand Plate Step-Up (45/25)(mod: 2 plates, decline at box)(R+L = 1)

*Pull-Over (sub 1: Skin-the-Cat, sub 2: Deck Squat-Pull Up)

"Five-75" + "Three-25" = P.A.I.N.

“Five-75” (by Lucas Parker - with penalties by Erin; compare to 1/30/2014)

For Time -

*75 Power Snatch (c: 75/55, p: 65/45, f: 55/35)

*75 Push Press

*75 Power Clean

*75 Back Squat

*75 Deadlift

~Use the same barbell throughout the entire WOD.  Once the WOD begins, you may NOT rest the bar on the floor (touch-and-go only) without penalty until all reps are completed.

~Penalty for each bar drop: 75 Double-Under (sub: 150 Singles) + 5 Burpee-Box Jump (24/20).

-3-5 Min. REST-

“Three-25”

3 Rounds For Time -

*25 Toes-2-Bar

*25 Wall Ball (20/14)

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

~All reps of each movement set must be unbroken.  Rest as desired (without penalty between movements.

~Penalty for each break within a movement set: 25 Lunge Jump

"Run/ No-Run = Rough Either Way"

Part A:

For Time (60:00 cap for A+B) -

*1 Mile Run

*30 Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

*800m Run

*20 Squat Clean (c: 135/95, p: 95/65, f: 65/35)

*400m Run

*10 Curtis P (c: 135/95, p: 95/65, f: 65/35)(Pwr. Clean + FR Lunges R&L + Push Press)

*200m Run

*5 Rope Climb

~no rest~

Part B1: If Part A Completed in Over 35:00 - Repeat Part A 1x through without the running

*30 Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

*20 Squat Clean (c: 135/95, p: 95/65, f: 65/35)

*10 Curtis P (c: 135/95, p: 95/65, f: 65/35)(Pwr. Clean + FR Lunges R&L + Push Press)

*5 Rope Climb

SCORE = 

a) Time to Complete Part A

b) Total Time to Complete both Parts A & B1

OR

Part B2: If Part A Completed in 35:00 Or Less - Perform an AMRAP of Part A without the running 

AMRAP In Remaining Time (60:00 cap) -

*30 Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

*20 Squat Clean (c: 135/95, p: 95/65, f: 65/35)

*10 Curtis P (c: 135/95, p: 95/65, f: 65/35)(Pwr. Clean + FR Lunges R&L + Push Press)

*5 Rope Climb

SCORE = 

a) Time to Complete Part A 

b) Total Rounds + Reps Completed in Part B2

"'The Ghost' Gone Goofy and Gargantuan"

(0:00 - 47:00)

“The Ghost Gone Goofy & Gargantuan”

6 Rounds for Total Reps -

*1 min. Max Effort Ball Slam (30/20)

*1 min. Max Effort Toes-2-Bar

*1 min. Max Effort Push Press (95/65)

*1 min. REST

*1 min. Max Effort Row

*1 min. Max Effort Burpee

*1 min. Max Effort Double-Under (sub: Lat Bar Hop)

*1 min. REST

Coaching Note: Athletes may start at any station and proceed through the movements in order. Regardless of start spot chosen, REST after every 3 full minutes of work/ 3 completed movements.

SCORE = Total Reps Completed

"Mainsite Monday"

60 Min. Cap for A+B+C

WOD A:

5 Rounds for Time (CrossFit mainsite WOD for 4/29/15)(inspired by Regionals Event 6)

*25 cal Row

*16 Chest-2-Bar Pull-Up

*9 Handstand Push-Up (Rx+: Strict HSPU)

WOD B:

5 Rounds for Time (CrossFit mainsite WOD for 5/4/15)

*15 KB Swing (70/53)

*15 Deficit Push-Up (hands on plates (45/25): chest-2-floor)

*400m Run

WOD C: FINISHER (only if you complete WODs A & B in 50:00 or less)

10 min. AMRAP (inspired by “Nasty Girls V2” from CrossFit mainsite 5/2/15)

*10 alt. Pistol

*5 Hang Power Clean (155/115)

*2 Muscle-Up (sub 1: 2 x Bar M-Up, sub 2: 2 x Body Blaster (Burpee-Pull-Up + K2E))

Coaching Note: Athletes may choose to start with either WOD A or WOD B.  If there are too many people beginning with WOD A (not enough rowers), athletes may begin with any movement within the WOD and proceed in order until 5 rounds are completed.

SCORE = 

1. Time for WOD A
2. Time for WOD B
3. Total Rounds + Reps for WOD C

"Deceptively DEVIOUS"

This one looked so innocuous on paper.  Three minutes into it, reality hit.  Ouch!

FOR TIME (60:00 cap) -

10 Rounds -

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

10 Box Jump (24/20)

8 Rounds -

8 alt. Pistol

8 Double-Squat Wall Ball (20/14) 

6 Rounds -

60 Double-Under (sub: 60 Lat Line Hop)

6 alt. KB Snatch (c: 53/35, p: 44/26, f: 35/18)

4 Rounds -

4 Burpee Pull-Up + Toes-2-Bar 

4 “Evil Bear” (1 Evil Wheel + Bear Complex (Squat Clean-Thruster + Behind-the-Neck Thruster))(c: 135/95, p: 95/65, f: 65/45)

2 Rounds -

“Double Cindy” (10 Pull-Up + 20 Push-Up + 30 Air Squat)

"A, B, C AMRAPs"

NOTE: Athletes may begin with any of the three WODs and may also proceed through the three WODs in any order desired.  Once you begin a WOD, though, you must complete that one in its entirety before moving onto the next one.

WOD A:

(0:00 - 5:00)

5 min. AMRAP -

*400m Run

*Max Effort Strict Press (95/65)

(5:00 - 7:00)

2 min. REST

(7:00 - 12:00)

5 min. AMRAP -

*400m Run

*Max Effort Push Press (115/85)

(12:00 - 14:00)

2 min. REST

(14:00 - 19:00)

5 min. AMRAP -

*400m Run

*Max Effort Push Jerk (135/95)

WOD A SCORE = Total Reps of Strict Press + Push Press + Push Jerk

————-

WOD B:

(0:00 - 5:00)

5 min. AMRAP -

*500m Row

*Max Effort Hang Power Clean (95/65)

(5:00 - 7:00)

2 min. REST

(7:00 - 12:00)

5 min. AMRAP -

*500m Row

*Max Effort Power Clean (115/85)

(12:00 - 14:00)

2 min. REST

(14:00 - 19:00)

5 min. AMRAP -

*500m Row

*Max Effort Squat Clean (135/95)

WOD B SCORE = Total Reps of Hang Power Clean + Power Clean + Squat Clean

————-

WOD C:

(0:00 - 5:00)

5 min. AMRAP -

*400m Run

*Max Effort Ring Push-Up

(5:00 - 7:00)

2 min. REST

(7:00 - 12:00)

5 min. AMRAP -

*400m Run

*Max Effort Ring Dip

(12:00 - 14:00)

2 min. REST

(14:00 - 19:00)

5 min. AMRAP -

*400m Run

*Max Effort Muscle-Up (sub 1: Bar M-Up, sub 2: Burpee Pull-Up)

WOD C SCORE = Total Reps of Ring Push-Up + Ring Dip + Muscle-Up

"Whitten on the Wall"

“Whitten On the Wall” (a CrossFit Hero WOD made worse) -

5 Rounds For Time (66:00 cap) -

*22 KB Swing (70/53)

*2 Wall Walk

*22 Box Jump (24/20)

*2 Wall Walk

*400m Run

*2 Wall Walk

*22 Burpee

*2 Wall Walk

*22 Wall Ball (20/14)

*2 Wall Walk

FINISHER??:

AMRAP In Remaining Class Time -

*60 Double-Under (sub: 60 Singles + 60 Virtuals)

*6 Pull-Up (c: C2B)

*6 Toes-2-Bar

*6 KB Snatch (c: 70/53, p: 53/35, f: 35/18)(may be done from the hang/ swing; 3xR + 3xL)

"The Dynamic Duo"

“The Dynamic Duo” (60:00 cap) -

(loosely inspired by CrossFit Commonwealth’s “Batman & Robin” WOD (10/25/2013))

Partner A (aka “Batman”): 400m Run

Partner B (aka “Robin”): AMRAP Sumo Deadlift High Pull (c: 135/95, p/m: 95/65, f: 65/45)

Partner B: 400m Run

Partner A: AMRAP Sumo Deadlift High Pull

SCORE = Total Reps of SDHP

~no rest~

Partner A: 800m Run

Partner B: AMRAP 5 Power Clean + 5 Ring Dip (c: 135/95, p/m: 95/65, f: 65/45)

Partner B: 800m Run

Partner A: AMRAP 5 Power Clean + 5 Ring Dip

SCORE = Total Reps (10 reps per round)

~no rest~

Partner A: 1 Mile Run

Partner B: AMRAP “Cindy” (5 Pull-Up + 10 Push-Up + 15 Air Squat)

Partner B: 1 Mile Run

Partner A: AMRAP “Cindy” (5 Pull-Up + 10 Push-Up + 15 Air Squat)

SCORE = Total Reps (30 reps per round)

~no rest~

Partner A: 800m Run

Partner B: AMRAP 5 Deadlift + 5 Handstand Push-Up

Partner B: 800m Run

Partner A: AMRAP 5 Deadlift + 5 Handstand Push-Up

SCORE = Total Reps (10 reps per round)

~no rest~

Partner A: 400m Run

Partner B: AMRAP Thruster (c: 135/95, p/m: 95/65, f: 65/45)

Partner B: 400m Run

Partner A: AMRAP Thruster

SCORE = Total Reps

OVERALL SCORE = 

1. Time to complete all 5 WODs
2. Total Reps completed as a team

THE DYNAMIC MERMAID TRIPLETS: Not only did my girls, Valerie, Christin and Marita, wear their running shoes for CC today, they appropriately wore their homemade "Sorry I can't run; I'm a mermaid" shirts.  Love it!

"Cinco de Mayo...One Day Early"

(0:00 - 5:00)

5 Min. AMRAP -

*5 Ball Slam (30/20)

*5 Burpee

(5:00 - 7:00)

-2 min. rest-

(7:00 - 12:00)

5 Min. AMRAP -

Bear Complex (c: 135/95, p/m: 95/65, f: 65/35)

(12:00 - 14:00)

-2 min. rest-

(14:00 - 19:00)

5 Min. AMRAP -

*5 Ball Slam (30/20)

*5 Burpee-Star Jump

(19:00 - 21:00)

-2 min. rest-

(21:00 - 26:00)

5 Min. AMRAP -

Squat Snatch + OH Lunge R & L (c: 135/95, p/m: 95/65, f: 65/35)

(26:00 - 28:00)

-2 min. rest-

(28:00 - 33:00)

5 Min. AMRAP -

*5 Ball Slam (30/20)

*5 Burpee-Box Jump (24/20)

(33:00 - 35:00)

-2 min. rest-

(35:00 - 40:00)

5 Min. AMRAP -

Deck Squat-Pull Up

(40:00 - 42:00)

-2 min. rest-

(42:00 - 47:00)

5 Min. AMRAP -

*5 Ball Slam (30/20)

*5 Double-Push-Up-Burpee

(47:00 - 49:00)

-2 min. rest-

(49:00 - 54:00)

5 Min.  AMRAP -

2KB Step-Up & Over (c: 2x 53/35, p/m: 2x 44/26, f: 2x 35/18)(20”)

SCORE = 

1. Total Rounds + Reps of all Ball Slam/ Burpee AMRAPs
2. Total Reps of Bear Complex + Snatch Complex + Deck Sq.-Pull Up + 2KB Step-Up

"10 Every 4 Tackling 100's"

For Time (60 min. cap) OR 60 min. AMRAP -

    *10 Burpees every 4 min.

1000m Run 

100 Hang Power Clean (c: 115/85, p: 95/65, f: 65/45)

100 DB Thruster (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

100 Overhead DB Lunge (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

10 Rope Climb

100m DB Bear Crawl (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

1000m Row

(each completed movement = 100 reps (Run, Row, and Rope Climb included)