"Keep Calm...and Hold On"

EQUIP: Partner, Bar (95/65)(Rx+: 115/85), Wall Ball (20/14), KB (70/53)(mod: 53/35), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*10 WB Goblet Squat

*8 Burpee

*6 Pull-Up

*4 Burpee Pull-Up

*2 Bear Complex

—————————

-“WOD a” programmed by CrossFit NorthWall-

TEAM WOD (2 person teams)(55 Min. AMRAP) -

a) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hang from Pull-Up Bar.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x Wall Ball (20/14)

*2 x Bar Muscle-Up (sub1: BA or Jumping, sub2: 2 x 3 Ring Row + 3 Ring Dip)

*6 x Squat Clean (95/65)(Rx+: 115/85)

—————————

b) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Elbow Plank.  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x alt. 1-Leg Decline MB Push-Up (20/14)

*2 x Bear Complex (95/65)(Rx+: 115/85)

*6 x Handstand Push-Up

—————————

c) 10 Rounds -

Take turns completing full rounds (ea. person will complete 5 rounds).  Non-working partner must Hold Top of Deadlift (hips fully extended, shoulders slightly behind bar).  For each drop from the pull-up bar, each member of the team will perform 5 x Burpee at the end of the round in which the drop(s) occurred.

*8 x OHS (95/65)

*2 x Body Blaster (Burpee Pull-Up + K2E)(Rx+: Burpee + C2B Pull-Up + T2B)

*6 x Hang Power Snatch (95/65)(Rx+: 115/85)

"Cinderella"

EQUIP: Bar (a: 155/105, i: 135/95, b: 95/65), Slam Ball (30/20), Box (30/24), Pull-Up Bar

WARM-UP:

Active Stretch, then:

800m Run

10 Push Up

10 Ball Slam

10 Box Jump

10 V-Up

-then: self-directed warm-up to work up to WOD weight for all lifts

—————————-

“CINDERELLA” 

(the latest addition to the CrossFit Girls WODs…because we cleaned ALL day long!)

-use same barbell throughout entire workout (a: 155/105, i: 135/95, b: 95/65)

1a) EMOM for 5 Min:

5 Power Clean (sub: Hang Power Clean)

5 Push Jerk

1b) 5 Min AMRAP:

5 Jumping Ball Slam (30/20)

5 Clap Push-Up Burpee (sub: Double Push-Up + Shoulder Tap Burpee)

-2 min. rest-

2a) EMOM for 5 Min:

5 Power Clean

5 Front Squat

2b) 5 Min AMRAP:

5 Burpee-Box Jump (30/24)

5 Chest-2-Bar Pull Up

-2 min. rest-

3a) EMOM for 5 Min:

5 Power Clean

5 Back Squat

3b) 5 Min. AMRAP:

5 Evil Wheel

5 Bar-Facing Burpee

-2 min. rest-

4a) EMOM for 5 Min:

5 Power Clean

6 alt. Front Lunge

4b) 5 Min AMRAP:

50m Slam Ball Run (ball centered at chest)(30/20)

5 Slam Ball Burpee (“Slurpee”) (30/20)

SCORE = Sum of Rounds + Extra Reps over all 4 AMRAPs (= 1b + 2b + 3b + 4b)

"BAD Annie on Repeat"

EQUIP: Jump Rope, AbMat, Pull-Up Bar (+ box/ plate below), Slam Ball (30/20), Plate (45/25), 

Barbell (a: 65/45, i: 55/35, b: 45/25)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*5 x Dive Bomber

*10 x Double Mt. Climber

*15 x Handstand Shoulder Shrug

*20 x SB Goblet Squat (30/20)

*25 x Double-Under

———————————————-

RULES:

*Complete as many of the WODs listed below as possible in any order desired.

*100 bonus reps for working through the WODs in the order listed below.

*55 Minute Time Cap

*SCORE = Total # reps completed over the entire workout (each WOD = 350 reps)

(note: 500m run = 50 reps, 300m row = 30 reps, etc.)

WOD 1:

“BAD Annie”

50-40-30-20-10 x 

*Double-Under (sub: same # Singles + same # Lateral Bar Hop)

*AbMat Sit-Up

-10 x Burpee after each set

(i.e. 50 D-U + 50 Sit-Up + 10 Burpee = 1st set; 10 D-U + 10 Sit-Up + 10 Burpee = last set)

———————————————-

-2 min. REST-

———————————————-

WOD 2:

500-400-300-200-100m Row

50-40-30-20-10 x Jumping Pull-Up

-10 x Burpee after each set

———————————————-

-2 min. REST-

———————————————-

WOD 3:

50-40-30-20-10 x 

*Ball Slam (30/20)

*Push Press (a: 65/45, i: 55/35, b: 45/25)

-10 x Burpee after each set

———————————————-

-2 min. REST-

———————————————-

WOD 4:

50-40-30-20-10 x 

*Handstand Shoulder Tap (sub: Decline Shoulder Tap @ Box)(Rx+: HS Hip Tap)

*OH Plate Lunge (45/25)

-10 x Burpee after each set

———————————————-

-2 min. REST-

———————————————-

WOD 5:

500-400-300-200-100m Run

50-40-30-20-10 x Russian Twist (20/14)(Rx+: GHD Russian Twist)

  -10 x Burpee after each set

"Day-After-Murph Massacre"

EQUIP: Bar (a: 135/95, i: 95/65, b: 64/45), DB’s (a: 25/20, i: 20/15, b: 15/10), M-Up Set-Up, ?KB (26/18)?

WARM-UP:

*Active Stretch, then:

*400m Run 

*5 x DB Inchworm + Push-Up

*5 ea. x alt. Lunge Thruster

*5 ea. x 1-Leg Deadlift (DB’s or Lightly Loaded Bar), then:

*self-directed movement-specific warm-up for WOD

—————————————————

35 Min. AMRAP -

2-4-6-8-10-12-14-16-18-20-18-16-14-12-10-8-6-4-2 x 

*Pistol (Rx+: KB Goblet Pistol (26/18))

*Hang Power Clean (a: 135/95, i: 95/65, b: 65/45)

-2 x DB Man Maker b/w each set (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

—————————————————

15 Min. AMRAP -

2-4-6-8-10-8-6-4-2 x 

*Power Snatch (a: 135/95, i: 95/65, b: 65/45) 

*Hollow Hold Chest Press (a: 135/95, i: 95/65, b: 65/45)

  -2 x Muscle-Up b/w each set (sub1: (BA/ Jumping) Bar M-Up, sub: 2: 5 Ring Row + 5 Ring Dip)

"Run, Rope, Thrust"

EQUIP: Bar (a: 105/75, i: 95/65, b: 65/45), Rope

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Back Squat

*30 sec. Barbell OH Hold

*10 x V-Up

*30 sec. Hollow Body Hold

————————

"RUN, ROPE, THRUST"

55 Min. AMRAP -

100m Run (125m Row)

5 x Behind-the-Neck Thruster (a: 105/75, i: 95/65, b: 65/45)

10 x Windshield Wiper (a: 105/75, i: 95/65, b: 65/45)

1 x Rope Climb (sub: 2 x Supine Rope Climb to Stand OR 10 Ring Row)

200m Run (250m Row)

10 x Behind-the-Neck Thruster

20 x Windshield Wiper

2 x Rope Climb (sub: 4 x Supine Rope Climb to Stand OR 20 Ring Row)

400m Run (500m Row)

15 x Behind-the-Neck Thruster

30 x Windshield Wiper

3 x Rope Climb (sub: 6 x Supine Rope Climb to Stand OR 30 Ring Row)

800m Run (1000m Row)

20 x Behind-the-Neck Thruster

40 x Windshield Wiper

4 x Rope Climb (sub: 8 x Supine Rope Climb to Stand OR 40 Ring Row)

1600m Run (2000m Row)

25 x Behind-the-Neck Thruster

50 x Windshield Wiper

5 x Rope Climb (sub: 10 x Supine Rope Climb to Stand OR 50 Ring Row)

SCORE = Total Reps (note: every 100m run or rowed = 1 rep (i.e.: 400m Run = 4 reps))

"Tres Amigas"

~This is the workout I did today with two of my girlfriends, Sarah and Marita.  Gracias, amigas!

WOD 1 (courtesy of CrossFit S3):
Complete for Total Reps (Sum of Parts A, B, and C) -

A) 6 Min. AMRAP -
*15 calorie Row
*30 Double-Under

-4 min. rest-

B) 6 Min. AMRAP -
*800m Run
-In Remaining Time: Max Effort Row for calories

-4 min. rest-

C) 6 Min. AMRAP -
*30 Double-Under
*10 calorie Row
*5 Burpee

-4 min. rest b/w WODs 1 and 2-

WOD 2: "Air Force"
Complete for Time -
-EMOM: 4 x Burpee
*20 x Thruster (95/65)
*20 x Sumo Deadlift High Pull (95/65)
*20 x Shoulder-to-Overhead (95/65)
*20 x Overhead Squat (95/65)
*20 x Front Squat (95/65)

"Nick Johnson" - A Super Hero WOD

EQUIP: Pull-Up Bar, AbMat, KB (53/35), Bar (135/95), Rower

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Push-Up + Windmill R and L

*5 x RDL-Squat Series (w/ KB), then:

*5 reps of each WOD movement

“NICK JOHNSON” (Hero WOD) -

-thanks to Katrina May (@ CrossFitPacific Coast)-

-Nick was a sophomore water polo player at UCSB (and son of a CFPC member).  He passed away in an accident while training for his sport (“shallow-water drowning”).

For Time -

5 Rounds of:

*400m Run

*20 x Pull-Up

*20 x Sit-Up (Strict)

*20 x KB Swing (53/35)

*20 x Push-Up

*20 x Clean & Jerk (135/95)

-no rest-

BUY OUT: 1000m Row