“St. Paddy’s Day - A Day Late, But Still Irish”

EQUIP: Partner, Shared: Rower, DB’s, Barbell, Rings, Jump Rope, Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

*30 x Double-Under (sub: 30 x Lateral Bar Hop)

*20 x DB Goblet Squat (1DB)

*10 x Hang Squat Clean + Thruster (Athlete’s Choice:   loaded or unloaded bar)

For Time (Teams of 2)(50:00 Limit) -

*3000m Row

-one partner chips away at the Row

-other partner completes 17 ea. x DB Lunge Thruster (25’s/20’s)(20’s/15’s)(15’s/10’s)

-switch duties every 17 reps ea. of Lunge Thruster, until team has rowed 3000m

*300m DB Bear Crawl (30 lengths of 10m course)

-one partner chips away the Bear Crawl

-other partner completes 17 x Sumo Deadlift High Pull (105/75)(95/65)(65/35)

-switch duties every 17 reps of SDHP, until team has Bear Crawled 300m

*300 x Double-Under (sub: 300 x Lateral Bar/ KB Hop)

-one partner chips away at the D-U’s

-other partner completes 17 x Hang Power Clean (105/75)(95/65)(65/35)

-switch duties every 17 reps of HPC, until team has completed 300 D-U’s

*30 x Bear Complex (105/75)(95/65)(65/35)

-one partner chips away at the Bear Complex

-other partner completes 17 x Plyo Plate Push-Up (45/25)(sub: Hand-Release P-Up)

-switch duties every 17 reps of HR Push-Up, until team as completed 30 Bear Complex

"Oh, My Legs!"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), 2 KB’s (c: 70/53, p: 53/35, f: 35/18), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*20 x Air Squat

*15 x Star Jump 

*10 x Hand-Release Push-Up

*Warm-Up all necessary WOD movements; work up to WOD weight

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25 Minute AMRAP #1 -

30 x Front Squat (c: 135/95, p: 95/65, f: 65/45)

10 x Burpee-Pull Up

25 x Front Squat

10 x Burpee-Pull Up

20 x Front Squat

10 x Burpee-Pull Up

15 x Front Squat

10 x Burpee-Pull Up

10 x Front Squat

10 x Burpee-Pull Up

5 x Front Squat

10 x Burpee-Pull Up

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

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25 Minute AMRAP #2 -

20 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

15 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

10 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

5 x KB Snatch (c: 70/53, p: 53/35, f: 35/18)

10 x 2KB Burpee-Deadlift (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps 

(if you finish before time is called, start over at the beginning)

"Crazy 8's"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/35)(+ reload plates), Box (20”), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*Shoulder Plank Series

*10 x Wall-Facing Squat

*10 ea. x Step-Up (20”)

*1 min. Hollow Body Hold (mod: hands beneath bum; break up minute w/ small rests)

———————————————-

1) EMOM for 8 Minutes -

*6 x Sumo Deadlift High Pull (c: 135/95, p: 95/65, f: 65/35)

*4 x Bar Facing Burpee 

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

2) EMOM for 8 Minutes -

*100m Run

*6 x Star Jump 

(Rx+: 10 x Star Jump)

-Rest 2 minutes/ Reload Barbell-

3) EMOM for 8 Minutes -

*4 x alt. Front Rack Step-Up (mod: Back Rack)(20”)(c: 95/65, p: 65/35, f: 65/35)

*6 x Thruster (c: 95/65, p: 65/35, f: 65/35)

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

4) EMOM for 8 Minutes -

*6 x V-Up

*4 x Strict Pull-Up

(Rx+: 6 reps ea. movement)

-Rest 2 minutes-

5a) EMOM for 8 Minutes -

*4 x Squat Snatch (c: 95/65, p: 65/35, f: 65/35)

*6 x Behind-the-Neck Push Press

(Rx+: 6 reps ea. movement)

TIMING CHEAT SHEET: 0-8-10-18-20-28-30-38-40-48

"The 'IF' Workout"

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), DB’s (c: 25’s, p: 20’s, f: 15’s), KB (c: 70/53, p: 53/35, f: 35/18), Jump Rope, Rings

WARM-UP:

*Active Stretch, then:

*400m Row/ Run

*10 x Deadlift (c: 135/95, p: 95/65, f: 65/45)

*5 x Hang Power Clean (c: 135/95, p: 95/65, f: 65/45)

*5 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/45)

*10 x KBS

*5 x DB Renegade Row (Push-Up + Row R + Row L)

*5 x Ring Dip

———————————————————-

20 Minute AMRAP -

*400m Sprint for time

+

*if sub 1:30 on your 400m: 10 x Clean & Jerk (c: 135/95, p: 95/65, f: 65/45)

*if sub 2:00 on your 400m: 14 x Clean & Jerk

*if sub 2:30 on your 400m: 16 x Clean & Jerk

*if over 2:30 on your 400m: 18 x Clean & Jerk

-minimum 1 min. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

15 Minute AMRAP -

*50 x Double-Under for time (sub: 50 Singles + 50 x Lateral Bar Hop)

+

*if sub :30 on your D-U’s: 5 x DB Man Maker (c: 25’s, p: 20’s, f: 15’s)

*if sub 1:00 on your D-U’s: 6 x DB Man Maker

*if sub 1:30 on your D-U’s: 7 x DB Man Maker

*if over 1:30 on your D-U’s: 8 x DB Man Maker

-minimum 30 sec. REST b/w rounds-

SCORE = Total Rounds + any extra Reps

————————————————————-

10 Minute AMRAP -

*20 x KB Swing (c: 70/53, p: 53/35, f: 35/18)

+

*if unbroken on your KBS: 3 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

*if broken on your KBS: 5 x Muscle-Up (sub1: Bar M-Up, sub2: 3 ea. Ring Row + Dip)

-NO required REST b/w rounds-

SCORE = Total Rounds + any extra Reps

"ROW, ROW, ROW Your Boat"

EQUIP: Rower, Barbell (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

WARM-UP:

*Active Stretch, then:

*400m Run

*1-2-3-4-5 Inchworm + Push-Up Count-Up

*10 x PVC Pass Through

*10 x PVC Push Press

*10 x PVC Behind-the-Neck Push Press

*10 x Push Press (loaded bar)(may slowly warm-up to WOD weight, if necessary)

*10 x Behind-the-Neck Push Press

——————————————————-

CROSSFIT MAYHEM WOD from 2/22/14 (adapted):

For Time -

*1000m Row

*30 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*900m Row

*27 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*800m Row

*24 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*700m Row

*21 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*600m Row

*18 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*500m Row

*15 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*400m Row

*12 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*300m Row

*9 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*200m Row

*6 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

*100m Row

*3 x Shoulder-to-Overhead (p: 115/85 (Behind-the-Neck), c: 115/85, f: 85/55)

NOTES:

Half of class starts w/ 30 S2OH; other half of class starts w/ 1000m Row

While waiting for a rower to become available: all participants must form a single file line behind the rowers or inside the gym (to keep track of who has 1st, 2nd, 3rd, etc. dibs).  Must Hold Plank (elbow or hands) while in line; if you drop/ rest at all, you fall back in line by 1 place.

Gymnastics FGB + Barbell FGB

EQUIP: Barbell (95/65), HSPU, Ring Dip, and Pull-Up Set-Ups

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Run

*5 x Dive Bomber

*10 x Clean Pull

*15 x Kip Swing

*20 x alt. Lunge

*25 x Handstand Shoulder Tap

————————————————-

“GYMNASTIC FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

*1 min. AMRAP Handstand Push-Up

*1 min. AMRAP Pull-Up

*1 min. AMRAP Ring Dip

*1 min. AMRAP alt. Rolling Pistol 

*1 min. AMRAP c: Pull-Over (http://gymnasticswod.com/content/pull-over), p: Skin-the-Cat (bar or rings), OR f: V-Up

-1 minute REST b/w rounds

————————————————-

ACTIVE RECOVERY/ “IN-BETWEEN-ER” (athlete's choice):

1 Rounds of “Griff” -

*800m Run

*400m Backward Run 

OR

2 Rounds -

*400m Run/ *Row

*20 x Burpee

————————————————-

“BARBELL FIGHT GONE BAD”

3 Rounds For Total Reps (17 min.) -

(95/65 throughout)

*1 min. AMRAP Evil Wheel/ Barbell Roll-Out (sub: Bar-Facing Burpee)

*1 min. AMRAP Sumo Deadlift High Pull

*1 min. AMRAP Power Clean

*1 min. AMRAP Push Press 

*1 min. AMRAP Overhead Squat

-1 minute REST b/w rounds-

————————————————-

Partner EMOMs

EQUIP: Partner, Barbell (p: 115/75, c: 95/65, f: 65/35), Box (24/20), KB (p: 70/53, c: 53/35, f: 35/18)

“c” = Competition, “p” = Performance, “f” = Fitness

WARM-UP:

*Active Stretch, then:

*400m Partner Indian Run

*5 x Hang Squat Clean

*10 x Thruster

*5 ea. x OH Lunge

*10 x Hand-Release Burpee

—————————————

PARTNER EMOMs:

*1 person works at a time (one works while the other rests)

*Team may divide the reps in any manner desired.  For example, P1 may do 1/2 of the minute’s required reps 1st, then P2 does the remaining 1/2 of the required reps before the minute is called…OR, P1 and P2 may take turns doing singular reps (i.e. “U Go-I Go”) until the minute is called…OR, P1 does all required reps in the first minute, then P2 does all of the required reps in the second minute, etc.…  Strategize!!!…in order to get the most beneficial rest for you and your partner.

*Team does NOT have to stick to the same strategy throughout the workout (or even throughout a given set).

EMOM for 7 minutes: 200m Run

-1 minute REST-

EMOM for 7 minutes: c: 12, p: 10, f: 8 x Hang Squat Clean + Thruster (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 18, p: 14, f: 12 x Burpee

-1 minute REST-

EMOM for 7 minutes: c: 20, p: 16, f: 12 x Overhead Lunge (p: 115/75, c: 95/65, f: 65/35)

-1 minute REST-

EMOM for 7 minutes: c: 30, p: 22, f: 18 x Box Jump (24/20)

-1 minute REST-

EMOM for 7 minutes: c: 32, p: 26, f: 22 x KB SDHP (p: 70/53, c: 53/35, f: 35/18)