"All You Need Is Love...and a Jump Rope"

For Time (60:00 cap) -

1.5 Mile Run (2400m) (sub: 3000m Row)

-no rest-

2 Rounds:

50-40-30-20-10 x Double-Under (sub: # Singles + # Virtuals)

25-20-15-10-5 x Burpee

-no rest-

1.5 Mile Run (2400m)

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FINISHER:

10 Min. AMRAP (or For Time if completed sub-10:00) -

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

3-6-9-12-15-18-21-24-27-30 x Ring Row

"Counting By Fives" (5, 10, 15 for 20:00)

(0:00 - 20:00)

5 Rounds For Time -

5 Power Clean (c: 185/125, p: 155/105, m: 135/95, f: 96/65)

10 Bar-Facing Burpee

15 cal Row

(20:00 - 40:00)

5 Rounds For Time -

5 Front Squat (c: 185/125, p: 155/105, m: 135/95, f: 96/65)

10 Burpee Pull-Up 

15 Wall Ball (20/14)

(40:00 - 60:00)

5 Rounds For Time -

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

10 Burpee Box Jump (24/20)

15 KB Swing (c: 70/53, p: 62/44, m: 53/35, f: 35/26)

NOTE 1: If you finish before the 20:00 cap, you earn rest between WODs

NOTE 2: WOD A is a modified version of a WOD written by Eric White at CROSSFIT S3 for 5.26.15

SCORE = 3 separate times for WODs A, B, & C (or Rounds + Reps if 5 full rounds not completed within time cap)

"Three's a Crowd" (Karen + Cindy + Grace)

This one is all thanks to Gary Kyriacou...what a great idea and a great workout today!

For Time -
50 Wall Ball (20/14)
5 Rounds of "Cindy" (1 round = 5 Pull-Up + 10 Push-Up + 15 Air Squat)
10 Clean and Jerk (135/95)
40 Wall Ball
4 Rounds of "Cindy"
8 Clean and Jerk
30 Wall Ball
3 Rounds of "Cindy"
6 Clean and Jerk
20 Wall Ball
2 Rounds of "Cindy"
4 Clean and Jerk
10 Wall Ball
1 Round of "Cindy"
2 Clean and Jerk

"Pair Up, Switch Off, and AMRAP Away"

20 Minute AMRAP with Partner -

• 5 Hang Power Snatch (c: 135/95, p: 95/65, f: 65/45)

• 10 Deficit Plate Push-Up (2 x 45/ 2 x 25)

Partner #1 completes 2 Rope Climbs, while Partner #2 works on the AMRAP; switch duties each time partner completes the climbs

SCORE = Total Rounds + Extra Reps of AMRAP

20 Minute AMRAP with Partner -

• 5 Burpee Box Jump (24/20)(c: 30/24)

• 10 Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

Partner #1 Rows 250m, while Partner #2 works on the AMRAP; switch duties each time partner completes the row

SCORE = Total Rounds + Extra Reps of AMRAP

10 Minute AMRAP with Partner -

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

• 10 Ball Slam (30/20)

Partner #1 completes 50 Double-Unders, while Partner #2 works on the AMRAP; switch duties each time partner completes the D-U's

SCORE = Total Rounds + Extra Reps of AMRAP

"Wacky Wednesday"

EQUIP: Wall, Pull-Up Bar, Wall Ball, KB, Barbell

“Wacky Wednesday” (Compound Movement Craziness)

8 min. AMRAP -

30 sec. Elbow Plank Hold + 1 Wall Walk + 1 Wall-Facing HSPU at top + 1 Wall Walk + 10  Wall-Facing Handstand Shoulder Tap at top

(mod for W-F HSPU: 1 Pike Push-Up at bottom of Wall Walk)(mod for W-F HS Shldr. Tap: 10 Plank Shoulder Tap at bottom of Wall Walk)

~rest 2 minutes~

8 min. AMRAP -

1 Burpee-Pull Up + 1 T2B + 1 K2E + 1 Skin-the-Cat

~rest 2 minutes~

8 min. AMRAP -

1 WB Deck Squat + 1 MB Push-Up + 1 WB Squat Clean + 1 Double-Squat Wall Ball Shot (20/14)

~rest 2 minutes~

8 min. AMRAP -

1 KB Clean & Jerk (right) + 1 ea. leg 1-Arm OH Lunge (right) + 1 KB Clean & Jerk (left) + 1 ea. leg 1A OH Lunge (left) + 1 KB Snatch (right) + 1 1A OH Squat (right) + 1 KB Snatch (left) + 1 1A OH Squat (left) (sub: for 1-Arm OH Squat = 1-Arm Thruster)(c: 53/35, p: 44/26, f: 35/18)

~rest 2 minutes~

8 min. AMRAP -

1 Squat Clean-Thruster + 1 Behind-the-Neck Thruster + 1 Hang Power Clean + 1 Push Press + 1 Behind-the-Neck Push Press + 30 sec. OH Barbell Hold (c: 115/85, p: 95/65, f: 65/45)

"Pistol Annie, Man Fran, and MORE!"

EQUIP: Jump Rope, Barbell (2 loads), KB, HSPU Set-Up, DB’s, Pull-Up Bar

For Overall Time or AMRAP in 60 Minutes -

~proceed through WODs a through d in order~

a)

“Pistol Annie Walks Into a Bar”

50-40-30-20-10 x Double-Under (mod: 3x Singles)

50-40-30-20-10 x alt. Pistol (mod: KB Goblet Lunge (53/35))

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

Total Rep Value = 375

~rest as desired~

b)

“Heavy Helen on her Melon

3 Rounds -

400m Run  (= 40 rep value)

21 KB Swing (70/53)

12 Handstand Push-Up

Total Rep Value = 219 (73 reps/ round)

~rest as desired~

c)

“Man Fran”

21 x Thruster (95/65)

21 x Pull-Up

7 x Man Maker (25’s/20’s)

15 x Thruster

15 x Pull-Up

5 x Man Maker

9 x Thruster

9 x Pull-Up

3 x Man Maker

Total Rep Value = 105 

~rest as desired~

d)

“But For the Grace of GOB-let Squats”

30 x Clean & Jerk (135/95)

+ 5 KB Goblet Squat (70/53) after every 3 reps of C&J

Total Rep Value = 80

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"Lean on Me Up the Ladder"

DIRECTIONS FOR WODs A, B, & C:

~Divide reps between partners as desired.  Be creative and strategic in order to be fast and energy efficient.  (Examples: a) P1 may do all HPC’s while P2 does all SBB’s, b) partners may alternate reps 1 for 1 throughout, c) one partner may work until he/ she "poops out," then they switch, etc.)

~Change strategies as many times as desired throughout the WOD.

~Only one partner may work at a time.

Part A:

15 Min. AMRAP (Teams of 2) -

2-4-6-8-10, etc. x

*Hang Power Clean (c: 135/95, p: 95/65, f: 65/35)

*Slam Ball Burpee (30/20)

SCORE = Total Reps Completed

-3 Min. REST-

Part B:

15 Min. AMRAP (Teams of 2) -

2-4-6-8-10, etc. x

*Push Press (c: 135/95, p: 95/65, f: 65/35)

*Pull-Up (c: C2B)

SCORE = Total Reps Completed

-3 Min. REST-

Part C:

15 Min. AMRAP (Teams of 2) -

2-4-6-8-10, etc. x

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

*Box Jump-Over (24/20)(c: 30/24)

SCORE = Total Reps Completed

FINAL SCORE = Sum of Total Reps Completed in Parts A, B, & C

Scoring Cheat Sheet:

2’s = 4 reps

4’s = 12 reps

6’s = 24 reps

8’s = 40 reps

10’s = 60 reps

12’s = 84 reps

14’s = 112 reps

16’s = 144 reps

18’s = 180 reps

20’s = 220 reps

22’s = 264 reps

24’s = 312 reps…etc.

"The Hardest Thing"

“The Hardest Thing in the World” (shared by Christa Valentine ((53:21 Rx) (programming by Stax CrossFit in Charlotte, NC))

For Time (60:00 cap) -

BUY IN: 3000m Row

2 Rounds -

50 Hang Power Snatch (75/55)

50 Overhead Squat (75/55)

50 GHD Sit-Up OR T2B/ K2E (mod: 50 OH Plate Sit-Up (45/25))

BUY OUT: 1 Mile Run

Coaching Note: Athletes may switch the order of the BUY IN/ OUT in order to ensure that we have enough rowers (i.e. some may buy-in with the mile run and buy-out with the 3km row).

"Flying Solo...Then With Your Wingman"

Coaching Note: Teams may start with either Part A or Part B, in order to make sure that we have enough rowers for the first section of Part B.  Further, as noted, the Side-by-Side Row in Part B may be done as either the BUY IN or the BUY OUT for that WOD.

Part A (on your own):

20 min. AMRAP -

*1 Rope Climb

*20 Double-Under (sub: 20 Tuck Jump)

*3 DB Atomic Burpee (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(DB Push-Up + Squat Clean-Thruster + OH Lunges R&L)

*40 ft. DB Bear Crawl 

~3-5 min. REST/ Set-Up~

Part B (teams of 2):

For Overall Time (40:00 cap) -

BUY IN or BUY OUT: Side-by-Side (tandem)

EMOM for 10 min: 150m Row

~no rest~

2 Rounds (or AMRAP in time cap) -

(Split reps in any manner, 1 works at a time)

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

40 OH Plate Step-Up (c: 55/35, p: 45/25, f: 25/15)(20”)

30 Burpee Pull Up

20 Wall Walk

10 each person (side-by-side/ tandem) Turkish Get-Up (c: 53/35, p: 44/26, f: 35/18)

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