"A, B, C...Easy As 1, 2, 3"

EQUIP: Barbell (c: 225/155, p: 155/115, f: 115/85), Wall Ball (20/14), HSPU Set-Up, Pull-Up Bar

A)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Pike Push-Up + Inchworm + Push-Up

*10 ea. w/ unloaded/ lightly loaded bar: Front Squat, Clean Pull, Squat Clean from Toes

-work up to WOD weight for clean

B) 

30 Rounds For Time -

1 Clean (c: 225/155, p: 155/115, f: 115/85)

2 HSPU (Rx+ Strict)

3 Wall Ball (20/14)

-inspired by Hero WOD, "Holleyman"

-5 min Recovery-

C)

30 Rounds For Time (Finisher) -

1 Pull-Up (Rx+ Strict)

2 Push-Up

3 Air Squat

"Kind Of"

EQUIP: Slam Ball (30/20), Jump Rope, Bar (95/65), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*100 x Jump Rope (singles and double-unders)

*10 x No-Weight Overhead Squat

*10 x Push-Up + Hop-In

—————————-

“Kind of Like Chelsea”

EMOM for 15:00 (Adv) -

*5 x HSPU

*10 x SB Goblet Squat (30/20)

*15 x Double-Under (sub: 30 Singles OR 15 Lat Bar Hop)

Modified Rep Schemes for Intermediate and Beginner Levels:

Int: 3 HSPU, 6 GS, 9 D-U (sub: 18 Singles OR 9 Lat Bar Hop)

Beg: 2 HSPU, 4 GS, 6 D-U (sub: 12 Singles OR 6 Lat Bar Hop)

—————————

“Kind of Like Eva”

3 Rounds for Time -

*800m Run

*30 x Sumo Deadlift High Pull (95/65)

*30 x T2B 

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FINISHER (Optional):

“Kind of Like Fran”

21-15-9 x

*Ring Push-Up

*Ring Row

Two-to-a-Team Tandem Torture

EQUIP (may share w/ partner): Rower, KB (c: 70/53, p: 53/35, f: 35/26), Bar (c: 135/95, p: 95/65, f: 65/45), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*Shoulder Plank Series + 10 x Push-Up

*10 x Good Morning (unloaded/ lightly loaded bar)

*”Sally-Up, Sally-Down:” Evil Wheel

*5 ea. x Power Clean, Front Squat, Shoulder-2-Overhead + 20 sec. x OH BB Hold

———————————

COMPLETE FOR TIME (2 Person Team) -

(One works while one “rests”)

-non-working partner Holds Plank

Partner 1: 500m Row

Partner 2: 500m Row

P1: 400m Row

P2: 400m Row

P1: 300m Row

P2: 300m Row

P1: 200m Row

P2: 200m Row

P1: 100m Row

P2: 100m Row

-no rest-

-non-working partner Holds the Bottom of a Squat

P1: 40 KB Swing (c: 70/53, p: 53/35, f: 35/26)

P2: 40 KBS

P1: 30 KBS

P2: 30 KBS

P1: 20 KBS

P2: 20 KBS

P1: 10 KBS

P2: 10 KBS

-no rest-

-non-working partner Holds Barbell OH (135/95)(95/65)(65/45)

P1: 30 Chin-Up

P2: 30 Chin-Up

P1: 20 Chin-Up

P2: 20 Chin-Up 

P1: 10 Chin-Up

P2: 10 Chin-Up

-no rest-

-non-working partner Holds Hollow Body

P1: 20 Thruster (135/95)(95/65)(65/45)

P2: 20 Thruster

P1: 10 Thruster

P2: 10 Thruster

-no rest-

-non-working partner Holds Handstand vs. Wall

P1: 10 Curtis P (135/95)(95/65)(65/45)

P2: 10 Curtis P

*NOTE: If partner breaks any of the holds, working partner must stop chipping through reps.  Working partner may not begin chipping away at reps again until non-working partner is holding his/ her position.

——————————

"Between-er Burpee Bonanza"

EQUIP: KB (c: 70/53, p: 53/35, f: 35/26), Wall Ball (20/14), Slam Ball (30/20), Bar (c: 95/65, p: 75/55, f: 65/35)

WARM-UP:

*Active Stretch

*400m Run

*10 x KB Deadlift + 10 x KB Goblet Squat + 10 x KB Swing 

*self-directed warm-up for Hang Power Snatch

————————-

COMPLETE FOR TIME:

BUY IN: 800m Slam Ball Run (30/20)

-no rest-

21-15-9-3-9-15-21 x 

*KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

*Wall Ball (20/14)

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

-no rest-

BUY OUT: 800m Slam Ball Run (30/20)

NOTE: 5 Burpees every time you put a piece of equip. down on the floor...that includes transition b/w exercises, as well as when you rest within a set (even during the run and after each run)

(= 93 reps of ea. exercise within the ladder + 120 Burpees at minimum)

"Crunch and Munch" (Chipper Day)

EQUIP: Bar (115/85), Pull-Up Bar (band?), Box (24/20), Jump Rope, GHD or Plate (45/25)

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x H-R Push-Up + 5 x Dive Bomber

*10 ea. x Back Squat & OHS (unloaded bar)

*10 ea. leg x Single-Leg V-Up

*movement specific warm-up for WOD

———————-

A) 

CrossFit Main Site WOD from 4.29.2014 -

Complete for Time (25:00 Cap)-

50 x Deadlift (115/85)

50 x Walking Lunge

40 x Back Squat (115/85)

40 x Toes-to-Bar

30 x Power Clean (115/85)

30 x Burpee-Box Jump (24/20)

20 x Thruster (115/85)

20 x Triple-Under (sub: 60 Double-Under, 200 Singles)

*early finishers: work jump rope skills (Double-Under and Triple-Under)

————————-

-recover ~5 min.-

————————-

B)

Erin’s Version:)

Complete for Time (25:00 Cap) -

50 x Chest-to-Barbell Push-Up (115/85)

50 x Pull-Up

40 x Front Lunge (115/85)

40 x Squat Jump

30 x Overhead Squat (115/85)

30 x GHD Sit-Up (sub: OH Plate Sit-Up (45/25))

20 x Behind-the-Neck Thruster (115/85)

20 x Deck Squat-Box Jump (24/20)

————————-

"Let's Get Ready to REGIONALS-Rumble!!!"

*NOTE: Most  of the below WODs have been slightly modified from their original versions.  For official CrossFit Regionals workout descriptions, please see the official event site: http://games.crossfit.com/workouts/regionals

WARM-UP:

*Active Stretch

*400m Run

*w/ unloaded bar: 5 x Hang Pwr. Clean, 5 x Front Squat, 5 x Push Press, 5 x Hang Pwr. Snatch, 5 x OHS, 5 x Pressing Snatch Balance

*self-directed Handstand practice (hold, walk, push-up, etc.)

——————————

Event #1 (Modified for CC):

*10 Min. AMRAP Hang Squat Snatch

-must increase load every 10 reps by a minimum of 5 lb.

SCORE = Total Reps & Final Load (at which you completed a minimum of 3 reps)

——————————

2 Minute Rest/ Transition to WOD 2

——————————

Event #2:

*Max Distance Handstand Walk in 3 min. (c)

-you may come down, rest, and kick back up to start back again where you left off until time is called

-to modify: 

a) Lateral Handstand Walk vs. Wall in 3 min. (p)

-mark distance w/ cones vs. wall 10 ft. apart

-continue to walk there/ back sideways 

OR

b) Max Handstand Hold vs. Wall for time (3 min. cap) (f)

——————————

5+ Minute Rest/ Transition to WOD 3

——————————

Event #3: “Nasty Girls V2” -

3 Rounds for Time -

*50 alt. Single-Leg Squat (“Pistol”)

*7 Muscle-Up (mods: Bar M-Up (w/ or w/o band), Jumping Rings/ Bar M-Up, OR 7 sets of 3 Ring Row + 3 Ring Dip)

*10 Hang Power Clean (175/115)

"Let the Strategizing Begin!"

EQUIP: Partner, Rower, DB’s (c: 25/20, p: 20/15, f: 15/10), Bar (c: 75/55, p: 65/35, f: 45/25), Pull-Up Bar, Jump Rope, Wall Ball (20/14) (no shared equipment)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Push-Up + Hop-In

*10 x Push Press

*10 x MB Front Squat

*10 x Hanging Shoulder Shrug + 10 x Kip Swing

50 min AMRAP w Partner -

800m Run EACH

700m Row EACH

600 ft. Bear Crawl EACH

500 x Double-Under (sub: Lat Bar Hop)

400 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

300 x Push Press (c: 75/55, p: 65/35, f: 45/25)

200 x Wall Ball (20/14)

100 x Burpee-Pull-Up (sub: 100 Burpees + 100 Pull-Ups)

RULES:

*you may proceed in any order.

*you may work simultaneously. you may even work on different movements at the same time.

*you may divide the reps in any manner.

*each partner must complete at least 25 reps of each movement.

*bonus 100 reps for doing the WOD chipper style (meaning, you complete all assigned reps of one movement before moving onto another movement); this must be done in the order in which the WOD is written.

*if you choose not to do it chipper-style, one partner may begin round 2 before the other partner fully completes round 1 for the team. beware: any and all reps earned in round 2 will NOT be counted if round 1 is not fully completed before time is called.

*SCORE = Total Reps Completed

(NOTE: 1 meter = 1 rep (i.e. 800m = 800 reps); 1 ft. = 1 rep (i.e. 600 ft. = 600 reps))

(NOTE: each person running 800m = 800 reps, NOT 1600 reps)