"Fifty Shades of Pain"

EQUIP: DB’s (c: 25/20, p: 20/15, f: 15/10), KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 95/65, p: 75/55, f: 65/35), Rower, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*10 x Push-Up + Windmill R and L

*10 x Air Squat to Box Jump

*5 ea. x Hang Power Clean, S2OH, Front Squat, Hang Power Snatch (light barbell)

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“Fifty Shades of Pain”

50:00 AMRAP -

50 x Hang Squat Clean & Jerk (may be done as a HSC+Thruster)(c: 95/65, p: 75/55, f: 65/35)

*EMOM: 5 x Burpee

UPON COMPLETION of the 50 REPS: 50 Calorie Row 

50 x DB Renegade Row (DB Push-Up + Row R + Row L = 1)(c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x Toes-2-Bar

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

*EMOM: 5 x Sumo Deadlift High Pull (c: 95/65, p: 75/55, f: 65/35)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x alt. DB Lunge Thruster (c: 25/20, p: 20/15, f: 15/10)

*EMOM: 5 x KB Swing (c: 70/53, p: 53/35, f: 35/26)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

50 x Hang Power Snatch (c: 95/65, p: 75/55, f: 65/35)

*EMOM: 6 x Lateral Box Jump (24/20)

UPON COMPLETION of the 50 REPS: 50 Calorie Row

5 x Rope Climb

*EMOM: 5 x Double Push-Up Burpee

SCORE = Total Reps (only the main exercises count (do not count EMOM exercises or the Row calories))

*For example: I got through 16 of the Hang Power Snatch, so my score was 216 Rx (C).

"1099" (TAX DAY WOD)

EQUIPMENT: Jump Rope, Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*200m Run (Fwd. there/ Bkwd. back)

*Shoulder Plank Series

*10 x Burpee-Broad Jump

*10 x T2B

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“1099” (TAX DAY WOD) -

Complete for Time -

Beginner: 9 Rounds of 11 reps each

Intermediate: Break up reps in any manner desired (suggestion: 3 Rnds. of 33 reps ea.)

Advanced: Chipper-style

BUY IN: 1099m Run (800m + 200m + 99m)

1) 99 x Air Squat

2) 99 x Double Mountain Climb (= Plank Hop-In/ Out)

3) 99 x Double-Under (sub: 3x Singles)

4) 99 x Pull-Up (sub: Ring Row)

5) 99 x Hollow Rock (sub: AbMat SitUp)

6) 99 x Pistol

7) 99 x Handstand Shoulder Tap (sub: 90 Degree Decline @ Box)(challenge: Hip Tap)

8) 99 x Superman

9) 99 x Hand-Release Push-Up

10) 99 x Lunge Jump (sub: Walking Lunge)

BUY OUT: 1099m Row

"Deep Clean + Dip-Clean"

*Today at CrossFit Camarillo, we spent the entire morning giving our box a super deep clean.  On the tail end of it all, a small group of us decided to get a quick workout in.  Here's what we came up with:

Complete For Time -
*400m Run
*21 x Curtis P (115/85)
*21 x Ring Dip
*400m Run
*15 x Curtis P (115/85)
*15 x Ring Dip
*400m Run
*9 x Curtis P (115/85)
*9 x Ring Dip

*NOTE: Curtis P = Power Clean + Front Lunges R and L + Push Press

"Super Smelly KELLY"

Today's regular WOD at CrossFit Camarillo was the CrossFit benchmark, "Kelly."  So... in Conditioning, we did "SUPER SMELLY KELLY," instead.  She was yucky!

WARM-UP:

*Active Stretch, then:

*400m Run

*15 x Air Squat-to-Box Jump

*15 x MB Gobelt Squat

*15 x Hand-Release Push-Up

--------------------------------

“Super Smelly KELLY” -

*5 Rounds for Time* (60:00 Cap) -

*400m Run

*30 x Burpee-Box Jump (24”/20”)

*30 x Double Squat Wall Ball (20/14)(https://www.youtube.com/watch?v=I6CjwmHBbGo)

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

———————————————————

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)