"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)

"Annie, Are You OK?"

found & suggested by Sarah (modified by Erin…and made worse, of course):

"Annie, Are You OK?”

21-15-9 For Time:

Row (for calories)

Squat Clean (95/65)

Thruster (95/65)

SDHP (95/65)

Toes-2-Bar

Burpee

*Every 4 Min. (& at the 0:00): 200m Run 

(0:00, 4:00, 8:00, 12:00, 16:00, 20:00, 24:00, 28:00, 32:00, 36:00, 40:00, etc.)

———

~Rest 3-5 min.~

———

FINISHER:

10 min. AMRAP -

“Super Cindy” (She’s A-OK)

5 Pull-Up 

10 Push-Up

15 Air Squat

20 Double-Under (sub: 20 Singles + 20 Virtuals)

"'Santiago' and the Sinister Sevens"

“Santiago”

7 RFT (45:00 cap) -

18 DB Hang Squat Clean (*c: 35’s/25’s, p: 25’s/20’s, f: 20’s/15’s)

18 Pull-Up

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

10 Handstand Push-Up

~5 min. rest~ 

7 min. EMOM -

5 OHS (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

AMRAP In Remaining Time: Ring Dip

SCORE = Total # Ring Dips

~1 min. rest~

7 min. EMOM -

5 Thruster (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

AMRAP In Remaining Time: KB SDHP (c: 70/53, p: 53/35, f: 35/26)

SCORE = Total # KB SDHP

"I Love Leftovers"

Within 8 Minutes:

*400m Run

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

AMRAP In “Leftover” Time: Burpee Broad Jump 

~2 min. rest~

Within 8 Minutes:

*500m Row

*20 ea. Pistol

AMRAP In “Leftover” Time: Burpee Pull-Up

~2 min. rest~

Within 8 Minutes:

*c: 200, p/m: 100 Double-Under, f: 200 Singles + 50 Tuck Jump

*10 Evil Wheel + Squat Clean (c: 155/105, p/m: 135/95, f: 95/65)

AMRAP In “Leftover” Time: Slam Ball Burpee (30/20)

~2 min. rest~

Within 8 Minutes:

*400m Run

*30 Toes-2-Bar

AMRAP In “Leftover” Time: Barbell Burpee (On-the-Bar Push-Up + Clean and Jerk)(c: 155/105, p/m: 135/95, f: 95/65)

~2 min. rest~

Within 8 Minutes:

*500m Row

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

AMRAP In “Leftover” Time: Burpee-Lateral Hop over KB

~2 min. rest~

Within 8 Minutes:

*c: 200, p/m: 100 Double-Under, f: 200 Singles + 50 Tuck Jump

*10 Pull-Over (sub: 20 C2B Pull-Up + 20 K2C)

AMRAP In “Leftover” Time: Wall Walk Burpee

SCORE = Total “Leftover” Burpees Completed 

"Super 'S' (Strength + Skill)"

(0:00 - 10:00)

10 min. AMRAP -

1 Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

4 Burpee-Lateral Bar Hop

(10:00 - 12:00)

~2 min. rest~

(12:00 - 22:00)

10 min. AMRAP -

1 “Latch” Complex (1 Squat Snatch + 1 ea. OH Lunge)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)

4 Reverse Burpee (Deck Squat + Tuck-Up to Handstand (mod: DS + Kick to HS vs. Wall))

(22:00 - 24:00)

~2 min. rest~

(24:00 - 34:00)

10 min. AMRAP -

1 Step-Up Curtis P (1 Power Clean + 1 ea. Front Rack Step-Up + 1 Push Press)(c: 135/95, p: 115/75, m: 95/65, f: 65/35)(20”)

4 Strict Pull-Up

(34:00 - 36:00)

~4 min. rest~

(38:00 - 48:00)

10 min. AMRAP -

1 Deadlift (80-90% 1RM)

4 Box Jump (c: 30/24, p/m/f: 24/20)

(48:00 - 50:00)

~2 min. rest~

(50:00 - 55:00)

5 min. AMRAP -

1 MB Squat Clean (20/14)

4 Wall Ball (20/14)

SCORE = a) Total Rounds of all AMRAPs + Extra Reps; b) Deadlift Load

"Mayhem y Mas"

(inspired by a combo of 2 modified and expanded CrossFit Mayhem WODs)

For Time (60 min. cap) -

80 cal Row

40 Shoulder-2-Overhead (c: 155/105, p: 135/95, m: 115/75, f: 95/65)

80 Romanian Deadlift (c: 155/105, p: 135/95, m: 115/75, f: 95/65)

-no rest-

3 Rounds -

50 Wall Ball (20/14)

100 Double-Under (sub 1: 100 Lat Bar Hop OR sub 2: 100 Singles + 50 Tuck Jump)

-no rest-

80 cal Row

40 Hang Power Clean (c: 155/105, p: 135/95, m: 115/75, f: 95/65)

80 Burpee

"300 Reps a Round"

60 Min. AMRAP -

50 Behind-the-Neck Thruster (c: 115/75, p: 95/65, m: 75/45, f: 65/35)

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

40 Pull-Up

40m c: HS Walk, p/m/f: DB Bear Crawl

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

30m c: HS Walk, p/m/f: DB Bear Crawl

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

20m c: HS Walk, p/m/f: DB Bear Crawl

10 Clean & Jerk (c: 175/115, p: 155/105, m: 1355/95, f: 95/65)

10m c: HS Walk, p/m/f: DB Bear Crawl

-@ completion of 1 round: start over IN REVERSE; work until time is called-

SCORE = Total Reps Completed in 60:00 (10m = 10 reps)(1 round = 300 reps)

"Dirty Thirties"

A: For Time (30:00 cap)(shortened CrossFit Mayhem WOD) -

1500m Row

-1 min. rest-

250m Row Sprint

-2 min. rest-

1000m Row

-1 min. rest-

250m Row Sprint

-2 min. rest-

500m Row

-1 min. rest-

250m Row Sprint

~3-5 min. REST~

B: For Time (30:00 cap) -

21-15-9 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

15-12-9 x Squat Clean (c: 135/95, p: 95/65, f: 65/45)

9-6-3 x Jerk (c: 135/95, p: 95/65, f: 65/45)

~no rest~

21-15-9 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/18)

15-12-9 x Handstand Push-Up (Rx = 1 AbMat + 2x 25# Plates)

9-6-3 x Snatch Balance (c: 135/95, p: 95/65, f: 65/45)

Coaches’ Note: 1/2 of class begins with WOD A; 1/2 begins with WOD B.