"Three-peat"

Originally titled, "Three's a Crowd," I've done this workout several times.  It was definitely worth doing again, hence the new name: "Three-peat."

For Time (60:00 cap) - ("Karen" + "Cindy" (15 rnds) + "Grace")

50 Wall Ball (20/14)

5 Rounds of “Cindy” (5 Pull-Up + 10 Push-Up + 15 Air Squat)

10 Clean & Jerk (135/95)

40 Wall Ball 

4 Rounds of “Cindy”

8 Clean & Jerk

30 Wall Ball 

3 Rounds of “Cindy”

6 Clean & Jerk

20 Wall Ball 

2 Rounds of “Cindy”

4 Clean & Jerk

10 Wall Ball 

1 Rounds of “Cindy”

2 Clean & Jerk

-3 - 5 min. REST-

FINISHER:

12 min. EMOM -

*1 Squat Clean (AHAP)(suggestion: c: 155/115, p: 135/95, m: 115/75, f: 95/65)

*2 Front Squat

"Break From the Barbell"

Eeeeeew!!!! P.S. NOT CrossFit.

WOD A:

8 min. AMRAP -

5 Burpee-Box Jump (24/20)

30 sec. Elbow Plank Hold (30 sec. = 5 reps (ea. 6 sec. = 1 rep))

-2 min. rest-

8 min. AMRAP -

5 HSPU

10 Ball Slam (30/20)

-2 min. rest-

12 min. AMRAP -

5 Burpee-Box Jump (24/20)

30 sec. Elbow Plank Hold

5 HSPU

10 Ball Slam (30/20)

———

-2 min. rest-

———

WOD B:

8 min. AMRAP -

1 Wall Walk

5 Broad Jump (3 reps fwd. away from wall, 2 reps back toward the wall)

-2 min. rest-

8 min. AMRAP -

5 Burpee Pull-Up

10 alt. DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

-2 min. rest-

12 min. AMRAP -

1 Wall Walk

5 Broad Jump

5 Burpee Pull-Up

10 alt. DB Hang Split Squat Snatch (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

SCORE = Grand Total of Rounds + Extra Reps (over all parts of WODs A + B)

"Twin Ladders"

A:

25 min. AMRAP -

2 Thruster (c: 115/75, p: 95/65, f: 65/45)

2 Sumo Deadlift High Pull (c: 115/75, p: 95/65, f: 65/45)

100m Row

4 Thruster

4 SDHP

200m Row

6 Thruster

6 SDHP

300m Row

8 Thruster

8 SDHP

400m Row

…etc.

~5 min. Rest~

B:

25 min. AMRAP -

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

2 Deck Squat Box Jump (c: 30/24, p/f: 24/20)

100m Run

4 alt. KBSn

4 DSBJ

200m Run

6 alt. KBSn

6 DSBJ

300m Run

8 alt. KBSn

8 DSBJ

400m Run

…etc.

SCORE = Total Reps Completed + Total Meters Rowed/ Run for each WOD

"The 20-Round Grind"

20 Rounds For Time -

*6 alt. Pistol

*3 Chest-2-Bar Pull-Up

*2 Clean & Jerk (c: 155/115, p: 135/95, f: 95/65)

~3-5 min. REST~

20 Rounds For Time -

*3 Pendlay Row (c: 155/115, p: 135/95, f: 95/65)

*2 Bar-Facing Ninja Jump (Ninja Jump + Broad Jump over the bar)

*1 Atomic Man Maker (DB Plank Row L + DB Push-Up + DB Plank Row R + DB Push-Up + Hop-In + Squat Clean-Thruster + OH Lunges R&L)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

"The 'Moose' Is Loose on 'Adrian!'"

“Moose”

BUY IN: 1000m Row

-no rest-

10 Rounds -

7 Bar-Facing Burpee

3 Thruster (95/65)

-no rest-

BUY OUT: 1200m MB Run (20/14)

~3 - 5 min. REST~

“Adrian”

7 Rounds For Time -

3 Forward Roll 

5 Wall Walk

7 Toes-2-Bar

9 Box Jump (30/24)

~3 - 5 min. REST~

FINISHER (“Kind-of-Like Arnie”):

12 Min. AMRAP -

*3 Turkish Get-Up (Right)(AHAP all the way through)

*9 1-Arm KB OHS (Right)(mod: 1-Arm KB Thruster)

*12 1-Arm KB Push Press (Right)

*3 Turkish Get-Up (Left)

*9 1-Arm KB OHS (Left)

*12 1-Arm KB Push Press (Right)

"Hot, Humid, and Horribly Hard"

(inspired by CrossFit West Coast’s WOD for 7/13/15)(equip: WB, SB, KB, Barbell, Pull-Up Bar, HSPU Set-Up)

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

(0:00 - 6:00)

6 min. AMRAP -

400m Run (= 0 reps)

45 Wall Ball (20/14)

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

25 Push-Up

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

(6:00 - 8:00)

~2 min. REST~

(8:00 - 20:00)

Then, start over, and complete WOD A “AFAP” (As Fast As Possible) (12:00 cap)

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

(20:00 - 26:00)

6 min. AMRAP -

100 Double-Under (sub: 100 Singles + 25 Broad Jump)(= 0 reps)

45 Ball Slam (30/20)

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

25 Burpee

15 alt. KB Snatch (c: 70/53, p/m: 53/35, f: 35/26)

(26:00 - 28:00)

~2 min. REST~

(28:00 - 40:00)

Then, start over, and complete WOD B AFAP (12:00 cap)

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

(40:00 - 46:00)

6 min. AMRAP -

400m Run (= 0 reps)

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

35 Chin-Up

25 Handstand Push-Up

15 Pressing Snatch Balance (c: 135/95, p: 115/75, m: 95/65, f: 65/45)

(46:00 - 48:00)

~2 min. REST~

(48:00 - 60:00)

Then, start over, and complete WOD C AFAP (12:00 cap)

———————

"Follow the Wacky Pattern" (Ever-Changing Rep Assignments)

15 min. AMRAPs of the following pattern:

5 x   A

10 x B

15 x C

5 x   B

10 x C

15 x A

5 x   C

10 x A

15 x B

…back to the beginning and repeat, etc.

(0:00 - 15:00)

WOD 1: 15 min. AMRAP -

A = Pull-Up

B = Push-Up

C = Air Squat

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(15:00 - 20:00)

~5 min. rest~

(20:00 - 35:00)

WOD 2: 15 min. AMRAP -

A = Cal Row OR # x 10m Shuttle Run

B = Med Ball Squat Clean (20/14)

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

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

(35:00 - 40:00)

~5 min. rest~

(40:00 - 55:00)

WOD 3: 15 min. AMRAP -

A = Sumo Deadlift High Pull (c: 115/85, p: 95/65, f: 65/45)

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

C = Back Squat (c: 115/85, p: 95/65, f: 65/45)

SCORE = Total Reps Completed (each A, B, C triplet = 30 reps)

WHITEBOARD:

a) Total Reps for each WOD (3 separate scores)

AND

b) Sum of Rep Scores of all 3 WODs (grand total)

"'Row, Row, Row Your Boat' for 50:00"

50 min. AMRAP w/ Partner -

P1: 2 Rounds -

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

*4 Burpee

*6 Box Jump (c: 30”/24,” p/f: 24”/20”)

P2: Max Effort Row for meters

~switch duties every time 2 Rounds are completed~

SCORE = Total Meters Rowed as a team

*NOTE also on Whiteboard: a) 1st team to 20 rounds, b) 1st team to 5,000m, c) 1st team to 30 rounds, AND d) 1st team to 10,000m

"Built-In Rest Usually Means Death"

~modified version of a CROSSFIT S3 WOD (by Eric White)~

5 Rounds For Time/ 60 Min. AMRAP -

*400m Row

*20 Wall Ball (20/14)

*20 Ball Slam (30/20)

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

*20 Toes-2-Bar 

*20 Burpee

~4 min. REST b/w rounds~

(each round should be a sprint; try to match/ beat your Round 1 time in all subsequent rounds)

"On-Off Relationship with the Boys"

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

*30 sec. ON/ 30 sec. OFF through the 3 Hero WODs listed below*

-athletes may proceed through WODs in any order desired-

A) “DT”

5 Rounds -

*12 Deadlift (155/105)

*9 Hang Power Clean (155/105)

*6 Push Jerk (155/105)

~no assigned rest~

B) “Josh”

21 Overhead Squat (95/65)

42 Pull-Up

15 Overhead Squat (95/65)

30 Pull-Up

9 Overhead Squat (95/65)

18 Pull-Up

~no assigned rest~

C) “Coe”

10 Rounds -

*10 Thruster (95/65)

*10 Ring Push-Up

"The Brain's Still on Vacation, But the Body's NOT"

A) FOR TIME -

2 Rounds -

*400m Run

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

~no rest~

2 Rounds -

*400m Run

*10 Power Clean (c: 155/115, p: 135/95, f: 75/45)

~no rest~

2 Rounds -

*400m Run

*5 Squat Clean (c: 185/135, p: 155/115, f: 95/65)

~3-5 min. REST~

B) FOR TIME -

2 Rounds -

*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)

*20 Hang Power Snatch (c: 95/65, p: 75/45, f: 65/35)

~no rest~

2 Rounds -

*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)

*10 Power Snatch (c: 135/95, p: 95/65, f: 75/45)

~2 rounds~

2 Rounds -

*50 Double-Under (sub: 50 Singles + 25 Tuck Jump)

*5 Squat Snatch (c: 155/115, p: 115/85, f: 95/65)

————

FINISHER:

FOR TIME: 

50 DB “Cluster” Burpee (DB Push-Up + Squat Clean-Thruster)(c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)