"Be THE FLASH"

EQUIP: DB’s, Barbell

WARM-UP:

*Active Stretch

*400m Run

*10 x Heel Sit —> Stand

*10 x Inchworm (in place)(hammy stretch!)

*10 x BB Push-Up

*10 x Evil Wheel

*10 ea. x Lunge Jump

-then:

*self-directed movement specific warm-up for WOD

———————

WOD 1: SPEED WORK (~22 min.)

"Be The Flash" -

8 Rounds - 

*100m Run every :45

-2 min. REST-

4 Rounds -

*200m Run every 1:30

-2 min. REST-

2 Rounds -

*400m Run every 3:00

———————

WOD 2:

2 Rounds for Time -

*100m DB Bear Crawl (a: 25’s/20’s, i: 20’s/15’s, b: 15’s/10’s)

-no rest-

12-9-6-3 x 

   *Shoulder-2-Overhead (a: 155/115, i: 135/95, b: 95/65)

   *Pistol (R and L = 1 rep)

TALLY RALLY Repeat

Equipment: Wall Ball, Slam Ball, KB

WARM-UP:

    *Active Stretch, then: 50 x Jumping Jack; 50 x Plank Jack

60 Minute “TALLY RALLY Repeat” -

THE RULES:

    *** Find a partner, and try to earn as many points as possible within the 60 minute time limit.  

    *** Earn up to 100 points maximum from any one exercise.

    *** One partner works/earns point(s) while the other partner Runs 400m.  Switch and repeat throughout.

    *** Reward for variety: 100 bonus points for earning at least 10 points from every single movement listed.
    ***Any modification to any movement will lessen the value of that movement by 2 points per rep, unless otherwise listed below.

    *** Simply mark the # reps you complete of each movement on your log.  Total it all up at the end for your final score.

    ***Reward for the most 400m Runs completed: 100 bonus points to 1st place team, 75 points to 2nd place, 50 points to 3rd place.
(NOTE: we did this workout back in August of 2013)

EXERCISE VALUES:
1 Point (100 reps = 100 points) –
** Air Squat
** Push-Up
** Walking Lunge
** Ring Row
2 Points (50 reps = 100 points) -
** Squat Jump
** Lunge Jump
** Wall Ball (20/14)(1 point w/ lighter WB)
** Ball Slam (30/20)(1 point w/ lighter SB)
** Pull-Up
** Knees-to-Elbows (1 point for Knees-to-Chest)
3 Points (33 reps = 99 points/ 34 reps = 100 points) -
** Toes-to-Bar
** Ring Dip
** Handstand Shoulder Tap (R and L = 1 rep)
** Burpee
** Pike Jump
** KB Swing (70/53) (2 points w/ lighter KB)
** KB SDHP (70/53) (2 points w/ lighter KB)
4 Points (25 reps = 100 points) -
** MB Squat Clean (20/14)
** KB Clean & Jerk (70/53)(3 points w/ lighter KB)
** Pistol
** Plyo Push-Up on/ off SB
5 Points (20 reps = 100 points) -
** Chest-to-Bar Pull-Up
** Handstand Push-Up
** KB Snatch (4 points w/ lighter KB)
** Slurpee (SB Burpee)(30/20)
7 Points (14 reps = 98 points/ 15 reps = 100 points)-
** Bar Muscle-Up
** Skin-the-Cat
10 Points (10 reps = 100 points) -
** Muscle-Up (rings)
** Pull-Over (@ pull-up bar)

"Up-and-Down the LOAD LADDER" + "The Running Bear"

EQUIPMENT: Jump Rope, Bar (135/95 to start; be strategic w/ plates (men: 2 x 25# + 4 x 10#; women: 2 x 15# + 2 x 10#))

WARM-UP:

*Active Stretch

*400m Run/ Row

*100 Jump Rope (throw in some Double-Unders)

*10 x Push Up + Windmill R&L

*10 x Squat Clean + Thruster (lightly loaded bar)

——————————

A) 

30 Min. AMRAP -

*60 x Double-Under (sub: 60 Singles + 30 Tuck Jump)(Rx+: 120 x Double-Under)

*20 x Back Squat (135/95)

*20 x Front Squat (115/75)

*20 x Overhead Squat (95/65)

*60 x Double-Under (Rx+: 120 x Double-Under)

*20 x Strict Press (95/65)

*20 x Push Press (115/75)

*20 x Push Jerk (135/95)

*60 x Double-Under (Rx+: 120 x Double-Under)

*20 x Hang Power Clean (135/95)

*20 x Sumo Deadlift High Pull (115/75)

*20 x Hang Power Snatch (95/65)

-efficiency of bar reloads is part of the skill measured in this WOD

——————————

FULL RECOVERY

——————————

B)

4 Rounds for Time -

*400m Run

*7 x Bear Complex (a: 135/95, i: 115/75, b: 95/65)

"The Sherwood Shakedown"

EQUIP: Wall Ball (20/14), Bar (a: 115/85, i: 95/65, b: 65/45 (thick bumpers!)), DB’s (a: 25/20, i: 20/15, b: 15/10)

WARM-UP:

*Active Stretch, then: 

*400m Run/ Row

*5 x Dive Bomber

*5 x Snatch Series: Snatch Pull + Hang Power Snatch + B-t-N Snatch Grip Push Press + OHS (lightly loaded bar)

——————————

10 Rounds (19 min.)(adapted Pat Sherwood WOD) -

Within 60 Sec. -

*100m Run

*8 x Wall Ball (20/14)

*AMRAP Snatch (a: 115/85, i: 95/65, b: 65/45)(Rx+: Squat Snatch)

-REST 60 sec. b/w rounds-

SCORE = Total Snatch

——————————

18 Min. AMRAP -

*10 x Burpee

*5 x Barbell Burpee (a: 115/85, i: 95/65, b: 65/45)

*3 x DB Man Maker (a: 25’s/20’s, i: 20’s/ 15’s, b: 15’s/10’s)

SCORE = Total Rounds + any Extra Reps

——————————

10 Rounds for Time -

*1 x Wall Walk

*1 x Pull-Over (sub: 2 x Pull-Up + 2 x Toes-to-Bar)(https://www.youtube.com/watch?v=-b0m1WviTn8)

"Full of PULL"

EQUIP: Rower, KB (a: 70/53, i: 53/35, b: 35/18), Plate (45/25), Barbell (a: 135/95, i: 95/65, b: 65/35), Slam Ball (30/20)

WARM-UP:

*Active Stretch + PVC Work (Pass Thru, Good Morning, OHS, Snatch Pull, Pressing Snatch Balance)

*400m Run/ Row

*10 x alt. 1-Arm KB Swing

*10 x alt. 1-Arm KB SDHP

*10 x Slam Ball Burpee

*independent movement-specific warm-up for WOD

————————————-

50 Minute AMRAP -

*1/2 class starts w/ Row; 1/2 starts w/ 10 reps of ea. movement (order of arrival to box that morning determines who gets rowers 1st)

*IF a rower is unavailable when you are due to row, you must Burpee until a rower is available.  *Wait in line for the rowers (first come, first served).  If you break from doing Burpees, you must move back to the end of the line.

1000m Row

10 ea. alt. KB Snatch (a: 70/53, i: 53/35, b: 35/18)

10 Plate Ground-to-Overhead (45/25)

10 Power Snatch (a: 135/95, i: 95/65, b: 65/35)

10 Jumping Ball Slam (30/20)

900m Row

9 ea. alt. KB Snatch

9 Plate G2OH

9 Power Snatch

9 Jumping Ball Slam

800m Row

8 ea. alt. KB Snatch

8 Plate G2OH

8 Power Snatch

8 Jumping Ball Slam

700m Row

7 ea. alt. KB Snatch

7 Plate G2OH

7 Power Snatch

7 Jumping Ball Slam

600m Row

6 ea. alt. KB Snatch

6 Plate G2OH

6 Power Snatch

6 Jumping Ball Slam

500m Row

5 ea. alt. KB Snatch

5 Plate G2OH

5 Power Snatch

5 Jumping Ball Slam

400m Row

4 ea. alt. KB Snatch

4 Plate G2OH

4 Power Snatch

4 Jumping Ball Slam

300m Row

3 ea. alt. KB Snatch

3 Plate G2OH

3 Power Snatch

3 Jumping Ball Slam

200m Row

2 ea. alt. KB Snatch

2 Plate G2OH

2 Power Snatch

2 Jumping Ball Slam

100m Row

1 ea. alt. KB Snatch

1 Plate G2OH

1 Power Snatch

1 Jumping Ball Slam

SCORE = Total Reps Completed (1000m Row = 10 reps, 900m Row = 9 reps, etc.)

"hanky pLanky"

Oops!  They forgot the 'L!'

EQUIP: Bar (a: 155/115, i: 135/95, b: 115/75), Wall Ball (20/14), HSPU Set-Up, Rings, Rower

(name of WOD inspired by Betsy Meyer...thanks, B!)

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Deadlift (w/ lightly loaded bar)

*10 x Burpee-Lateral Bar Hop

*5 x Clean Pull

*5 x Shoulder-2-OH

WOD 1: “Hanky Planky”

10 Rounds of 2 Minute Duration:

*3 x Clean & Jerk (155/115)(135/95)(115/75)

*100m Sprint

-In Remaining Time ea. Round: Hold Plank (use your phone or watch to keep a running time)

SCORE = Total Time Holding Plank over 10 rounds

———————-

WOD 2: 

33 Min. AMRAP -

3 Rounds -

30 Wall Ball (20/14)

30 Ball Slam (30/20)

(=180 reps)

NO REST

3 Rounds -

20 Front Squat (135/95)(115/75)(95/65) 

20 Ring Dip

(= 120 reps)

NO REST

3 Rounds -

10 Sumo Deadlift High Pull (135/95)(115/75)(95/65) 

10 Strict HSPU (Rx: 1 AbMat)

(= 60 reps)

NO REST

3 Rounds -

500m Row 

5 Curtis P (135/95)(115/75)(95/65)

(= 30 reps)

SCORE = Total Reps Completed

"Boo!" (The Ghost)

EQUIP: Rope, Rower, Bar (95/65), Pull-Up Bar

WARM-UP:

*Active Stretch, then:

*400m Run

*10 x Burpee Pull-Up

*10 x Front Squat 

*10 x Push Press

—————————————————-

WOD 1: “The Ghost” -

6 Rounds for Total Reps -

1 min. x Row (for calories)

1 min. x Burpee

1 min. x Double-Under

1 min. REST

*written by CrossFit Headquarters for professional boxer, Robert “The Ghost” Guerrero” (6-time World Champion) to mimic a 6-round fight

*do NOT make this a double-under workout!!  push hard at every station.

Robert’s SCORES: 

1st attempt: 338 Rx (jan 2014)

2nd attempt: 506 Rx

3rd attempt: 747 Rx (jun 2014)

——————————————————-

WOD 2:

For Total Time (a, b, and c) -

a) 5 Rounds -

15 UNBROKEN reps of Thruster (95/65)

-REST as needed b/w rounds-

———

-REST as needed b/w parts a) and b)-

———

b) 5 Rounds -

15 UNBROKEN reps of Pull-Up

-REST as needed b/w rounds-

———

-REST as needed b/w parts a) and b)-

c) 5 Rounds -

15 UNBROKEN reps of Lunge Jump (R and L = 1 rep)

-REST as needed b/w rounds-

———