The "Pull, Pull, Pull" Workout

EQUIP: Barbell (c: 115/85, p: 95/65, f: 65/35), Plates for 2 Reloads, Pull-Up Set-Up, Slam Ball (30/20+)

WARM-UP:

*Active Stretch, then: 

*400m Run/ Row

*10 ea. (w/ PVC): Pass Thru, Press, OHS, Snatch Pull

*1-2-3-4-5 Inchworm-Push Up Ladder

*5 x Body Blaster (Burpee-Pull Up-K2E)

*Warm-Up WOD-specific movements

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10 Minute AMRAP -

*5 x Power Snatch (c: 115/85, p: 95/65, f: 65/35)

*10 x Pull-Up

5 Minutes to: 

1. REST

2. Reload Barbell for next set

3. Complete 20 x Burpee

in any order desired

10 Minute AMRAP -

*7 x Clean & Jerk (c: 135/95, p: 115/75, f: 95/65 or less)

*8 x Chest-to-Bar Pull-Up

5 Minutes to: 

1. REST

2. Reload Barbell for next set

3. Complete 20 x Bar-Facing Burpee

in any order desired

10 Minute AMRAP -

*10 x Deadlift (c: 205/155, p: 185/135, f: 135/95 or less)

*5 x Bar Muscle-Up (sub1: 5 x Skin-the-Cat, sub2: 5 x Body Blaster)

Upon Immediate Completion: 20 x Double-Slam “Slurpee" (30/20)(c: 40/30)

SCORE = Total Rounds + Reps over all 3 Sets

Team Colossal Countdown (with LEGOs)

EQUIP: Slam Ball (30/20), Wall Ball (20/14), DB’s (a: 25’s/20’s, i/ b: 20’s/15’s), Box (24/20)?, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*30 x Air Squat

*20 x Reverse Lunge

*10 x Hand-Release Push-Up

*5 x Burpee-Tuck Jump

COLOSSAL COUNTDOWN (Teams of 3 People) -

(Place 15 chips (we used my kids' LEGO pieces) in center of group to represent total # reps assigned (i.e. 1 chip = 20 reps); each person grabs 1 chip and brings it back to his/ her spot after every x# reps completed…until all chips in the center of the group have been picked up)

(Team members may work/ run simultaneously throughout)

*2400m Team Run (800m Run/ person)

*300 x Wall Ball (20/14)Ball Slam (30/20)(15 chips; ea. chip = 20 reps)

*12000m Team Run (400m Run/ person)

*240 x Ball Slam (30/20)(15 chips; ea. chip = 16 reps)

*2400m Team Run

*180 x Pistol OR Box Jump (24/20)(15 chips; ea. chip = 12 reps)

*1200m Team Run

*120 x Burpee-Pull Up (15 chips; ea. chip = 8 reps)

*2400m Run 

*60 x DB Man Maker (a: 25’s/20’s, i/ b: 20’s/15’s)(15 chips; ea. chip = 4 reps)

*1200m Team Run

!!!DONE!!!

"A Decade of Century Tabatas"

EQUIP: Bar (c: 115/85, p: 95/65, f: 65/45), Wall Ball (20/14), KB (c: 70/53, p: 53/35, f: 35/26), Jump Rope, Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*1-2-3-4-5 Inchworm-PushUp Ladder

*5 ea. x Romanian Deadlift, Hang Clean, Back Squat, Burpee-Pull-Up

*50 Jump Rope (warm-up Double-Under)

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“CENTURY TABATAS” -

Complete As Many Reps (Tabata-style) As Possible in 50:00 -

1. TABATA (:20 ON/ :10 OFF) until you reach 100 reps of T2B (sub: K2E, K2C, Supine Leg Raise)

*200m Backward Run (sub: 250m Row)

2. TABATA until you reach 100 reps of Back Squat (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

3. TABATA until you reach 100 reps of Hang Power Clean (c: 115/85, p: 95/65, f: 65/45)

*200m Bkwd. Run

4. TABATA until you reach 100 reps of Double-Under (sub: 300 Singles)

*200m Bkwd. Run

5. TABATA until you reach 100 reps of Ring Row

*200m Bkwd. Run

6. TABATA until you reach 100 reps of Overhead Squat (unloaded bar)

*200m Bkwd. Run

7. TABATA until you reach 100 reps of alt. Lunge Jump (R and L = 2 reps) 

*200m Bkwd. Run

8. TABATA until you reach 100 reps of 1-Arm KB Deadlift (switch arms every round)

*200m Bkwd. Run

9. TABATA until you reach 100 reps of Russian Twist (20/14)(R&L = 1 rep)

*200m Bkwd. Run

10. TABATA until you reach 100 reps of Romanian Deadlift (c: 115/85, p: 95/65, f: 65/45)

(SCORE = Total Reps Completed before time is called)

     (for ex: I got through the 1st 8 Tabatas (= 800 reps) + 45 of the Russian Twists, so my SCORE = 845 Rx)

Simple, Simultaneous, and Sore-by-Tomorrow

EQUIP: Partner, Barbell (c: 135/95, p: 95/65, c: 65/35), Slam Ball (30/20), Wall Space

WARM-UP:

*Active Stretch, then:

*400m Indian Run w/ Partner

*20 x Air Squat

*20 x Lunge

*20 x Push-Up

*20 x alt. 1-Leg V-Up

*20 x Handstand Shoulder Shrug OR Shoulder Tap

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PARTNER WOD - Complete for Time:

-one person works while the other rests, unless otherwise noted

-divide up reps in any manner desired

*800m SIMULTANEOUS Run (both partners run entire distance side-by-side)

*80 x Shoulder-to-Overhead (c: 135/95, p: 95/65, f: 65/35)

*80 x Ball Slam (30/20)

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

*8 x SIMULTANEOUS Wall Walk (ea. rep must be in tandem; both partners 8 reps)

*600m SIMULTANEOUS Run

*60 x Shoulder-to-Overhead 

*60 x Ball Slam

*60 x Sumo Deadlift High Pull

*6 x SIMULTANEOUS Wall Walk

*400m SIMULTANEOUS Run

*40 x Shoulder-to-Overhead

*40 x Ball Slam

*40 x Sumo Deadlift High Pull

*4 x SIMULTANEOUS Wall Walk

*200m SIMULTANEOUS Run

*20 x Shoulder-to-Overhead

*20 x Ball Slam

*20 x Sumo Deadlift High Pull

*2 x SIMULTANEOUS Wall Walk

"KB Swing, Swing, Swing"

EQUIP: Barbell (c: 225/155, p: 185/135, f: 135/95), Plate (45/25; c (women): 35), Box (24/20), KB (c: 70/53,

p: 53/35, f: 35/18), Jump Rope 

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*100 Jump Rope (warm-up Double-Unders)

*10 x KB Swing

*10 x Burpee 

*Individual Movement-Specific Warm-Up for WOD (especially: Deadlift)

—————————————————-

#1:

15 Min. AMRAP -

*30 x Double Under (sub: 30 x Tuck Jump)

*10 x Plate Ground-to-OH

*10 x alt. OH Plate Step-Up (20”)

*10 x 1-Arm KB OHS (5xR, then 5xL)(mod: 10 x Goblet Squat)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

-for example: if I finish my first round when the clock reads 2:33, I must do 2 KBS to finish out the round; if I finish my second round when the clock reads 6:04, I must do 6 KBS to finish out that round, etc.

#2:

15 Min. AMRAP -

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

*10 x Box Jump (24/20)

*10 x Deadlift (c: 225/155, p: 185/135, f: 135/95)

*10 x alt. Pistol (c: Jumping OR Weighted)

*# KB Swing as minutes on the clock at end of ea. round

(everybody will do 15 KBS at the 15:00 mark)

#3:

15 Min. AMRAP -

*30 x Double-Under (sub: 30 x Mountain Climb (R and L = 1))

*10 x alt. KB Goblet Lunge

*10 x OH Plate Sit-Up

*10 x Bar-Facing Burpee

*# KB Swing as minutes on the clock at end of ea. round 

(everybody will do 15 KBS at the 15:00 mark)

SCORE = Total KB Swing completed over all 3 WODs

"Ten to One By Ones With Runs"

EQUIP: Barbell (c: 115/85)(p: 95/65)(f: 65/45), Box (24/20)(c: 30/24), Rings

WARM-UP:

*Active Stretch, then:

*400m Run

*Shoulder Plank Series

*10 ea. x PVC Pass Thru, Snatch Press, OHS

*10 x Squat Jump 

*10 x Broad Jump

-warm up Snatch

WOD #1:

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

*Power Snatch (115/85)(95/65)(65/45)

*Ring Push-Up (mod: DB Push-Up)

*200m Run following ea. odd round

(inspiration for this WOD from CrossFit Delray Beach - 3/7/14)

————————————-

WOD #2:

10-9-8-7-6-5-4-3-2-1 x 

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

*Thruster (115/85)(95/65)(65/45)

*200m Run following ea. even round

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FINISHER:

400m Partner Mule Run

*use 100m course

*switch duties every 50m

"Oh, What to Do With Your Remaining Time?"

EQUIP: Slam Ball (30/20), Pull-Up Bar, KB? (70/53)(53/35)(35/26), Barbell (115/85)(95/65)(65/45)

WARM-UP:

*Active Stretch, then:

*400m Run

*15 x SB Goblet Squat

*10 x Push-Up + Windmill R&L

*3 Rounds of 5 x Push Press + 5 x OHS (unloaded bar)(goal: do NOT put bar down!)

-load bar and warm-up WOD movements

——————————————-

5 Rounds (33 min.):

5 Minutes Per Round -

*20 x Ball Slam (30/20)

*15 x Toes-2-Bar

*10 x Push Press (115/85)(95/65)(75/55)

*AMRAP In Remaining Time: *Row or Run (10m Shuttle) for meters

-2 Min. REST b/w Rounds-

SCORE = Total Meters rowed or run over 5 rounds

——————————————-

3 Rounds (12 min.) -

4 Minutes Per Round -

*400m Run

*AMRAP in Remaining Time: Overhead Squat (115/85)(95/65)(65/45)

-NO REST b/w rounds-