"Glen"

WARM-UP:

*Active Stretch

*400m Run

• 3 Rounds: 5 Pull-Up + 3 Burpee + 2 Clean & Jerk (work up to WOD load)

———————————-

“GLEN”

Complete For Time -

*30 Clean & Jerk (135/95)

*1 Mile Run

*10 Rope Climb (15’)

*1 Mile Run

*100 Burpee

c: complete as listed above

p: divide the work into 4 rounds (8 C&J, 400m Run, 3 Rope Climb, 400m Run, 25 Burpee)

f: complete 1/2 of “Glen” for time

Former U.S. Navy SEAL Glen Doherty, 42, of Winchester, Massachusetts, assigned to a State Department security detail in Benghazi, Libya, died in an attack on a U.S. consulate on September 11, 2012. He is survived by his parents, Ben and Barbara, sister Katie, and brother Greg.

———————————-

FINISHER:

“Flight Simulator”

5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5 x unbroken Double-Under 

(if any reps are broken: c: you must return to the very start of the WOD (5 reps), p/f: you start that set over)

OR 

“Annie”

50-40-30-20-10 x

Double-Under 

Sit-Up

"Coming Down From the High"

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*10 Back Squat + 10 Back Rack Barbell Lunge + 10 OH Lunge (unloaded/ light load bar)

*10 Pull-Up (5 Strict + 5 Kipping/ Butterfly)

——————————

*Running clock for 60:00.  20 minute cap for each WOD; do not move onto next WOD until the 20:00 cap is met.  If you finish prior to 20:00, you earn rest before the next WOD.  You will have 3 scores: Time to Complete a) WOD 1, b) WOD 2, and c) WOD 3.

WOD 1: (0:00 - 20:00)

Complete For Time -

50 cal Row

25 Overhead Lunge (c: 135/95, p: 95/65, f: 65/45)

40 cal Row

20 OH Lunge

30 cal Row

15 OH Lunge

20 cal Row

10 OH Lunge

10 cal Row

5 OH Lunge

WOD 2: (20:00 - 40:00)

Complete For Time -

50 Wall Ball (20/14)

25 Pull-Up

40 Wall Ball

20 Pull-Up

30 Wall Ball

15 Pull-Up

20 Wall Ball

10 Pull-Up

10 Wall Ball

5 Pull-Up

WOD 3: (40:00 - 60:00)

Complete For Time -

50 Double-Under (mod: # Singles + # Lat Bar Hop)(c: 100 D-U)

25 Back Squat (AHAP = As Heavy As Possible)

40 Double-Under (c: 80 D-U)

20 Back Squat

30 Double-Under (c: 60 D-U)

15 Back Squat

20 Double-Under (c: 40 D-U)

10 Back Squat

10 Double-Under (c: 20: D-U)

5 Back Squat

SCORE = 

1. Time to Complete WOD 1
2. Time to Complete WOD 2
3. Time to Complete WOD 3
4. Back Squat Load from WOD 3

"Lumberjack 20 + Lumberjack 10 + Lumberjack 5 = Lumberjack OUCH!"

EQUIPMENT: Bar (a: 275/185; i: 225/155; b: 185/115) + Reload (for OHS), KB (a: 70/53, i: 53/35, b: 35/18), Box (24/20), DBs (45's/25's), Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

*Self-Directed WOD-Specific Warm-Up: at least 5 reps of ea. movement @ WOD load!

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

-Compare to 8/13/2013-

“LUMBERJACK 20” (Hero WOD) + "Lumberjack 10" + "Lumberjack 5"

For Time (60 min. Time Limit):

20 Deadlift (275/185)

400m Run

20 KB Swing (70/53)

400m Run

20 Overhead Squat (115/85)

400m Run

20 Burpee

400m Run

20 Chest-to-Bar Pull-Up

400m Run

20 Box Jump (24/20)

400m Run

20 DB Squat Clean (45s/25s)

400m Run

*Note time upon completion of “Lumberjack 20”

*Then immediately move onto “Lumberjack 10” (cut runs to 200m and reps of ea. exercise to 10)

*If you finish Lumberjack 10, move onto “Lumberjack 5” (cut runs to 100m and reps of ea. exercise to 5)

SCORE = 

1. Time to Complete “Lumberjack 20”  
2. Total Time to Complete “Lumberjack 20” + “Lumberjack 10” + “Lumberjack 5”

"Big Clean Team Clean"

EQUIP: Bar + Initial Load + Reload Plates, DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Under-Over Set-Up

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*5 Pull-Up

*5 Hang Clean Pull, 5 Clean Pull, 5 Squat Clean from Toes (initial bar load for WOD1)

*5 OHS w/ 10 sec. Hold in Hole

——————————-

WOD 1:

“Big Clean Complex”

6 Rounds -

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Press

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Push Jerk

*High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk

**After Every Completion of the Complex (all 12 Reps): Increase Load by 5# Minimum

“Team Clean:” 

-begin each round together as a team

-bar may not touch the floor during the entire 12 rep set

-penalty for each drop of the bar = 5 Burpee

-a running tally will be kept of the group’s total Burpees earned; all Burpees to be completed at the end of the WOD as a group (25 Burpees earned means that each person in class must complete 25 Burpees at the end of the WOD)

-1 minute rest b/w rounds (once last person finishes the round)

SCORE = a) Sum of Total Loads AND b) Total Burpees YOU Earned for the Team

———————————-

WOD 2:

AMRAP IRT (In Remaining Class Time):

5 x Man Maker (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

10 x Sots Press (c: 65/45, p: 55/35, f: 45/15)(sub: 10 x OHS w/ 10 sec. hold in the hole)

20 x Under-Over (24”)(10 ea. side) http://vimeo.com/12781102

30 x SDHP (c: 95/65, p: 75/55, f: 65/35)

40 x Double-Under

** Every 4 Minutes: 200m Run

"U GO, I GO...Until We Just Plain Can't GO"

EQUIP: Parter, Rings, Rope, Bar (c: 155/105, p+: 135/95, p: 115/75, f: 95/65)

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 Burpee-Pull Up

*10 Ring Dip

*5+ Bear Complex (@ increasing loads)

———————-

3 Rounds of “U Go/ I Go” For Total Reps (2 Person Teams)(59:00) -

*1 person works while the other person rests; alternate work/ rest duties with every repetition*

4 min. AMRAP -

Burpee-Muscle-Up (Rings) (p: Burpee-Skin-the-Cat, f: Burpee + 2 Ring Row + 2 Ring Dip)

-1 min. REST-

4 min. AMRAP -

Wall Walk

-1 min. REST-

4 min. AMRAP -

Rope Climb (mod: 3 x Supine-to-Standing = 1 Rope Climb)

-1 min. REST-

4 min. AMRAP -

Bear Complex (c: 155/105, p+: 135/95, p: 115/75, f: 95/65)

-1 min. REST-

Little Arnie (aka "ARNITO")

EQUIP: Bar (c: 155/115, p: 135/95, f: 115/75), KB (53/35), Pull-Up Bar

WARM-UP:

Active Stretch

400m Run/ Row

3 ea. @ light load: Deadlift, Clean, Snatch (c: 135/95, p: 115/75, f: 95/65)

3 ea. @ WOD load: Deadlift, Clean, Snatch

3 ea. Pull-Up, C2B Pull-Up, Bar Muscle-Up

————————————

“21-15-9 COMPLEX” (from CrossFit Games 2014)

For Time (20 min. cap) -

8 Deadlift (c: 155/115, p: 135/95, f: 115/75)

7 Clean (c: 155/115, p: 135/95, f: 115/75)

6 Snatch (c: 155/115, p: 135/95, f: 115/75)

8 Pull-Up

7 Chest-to-Bar Pull-Up

6 Bar Muscle-Up (mod: Jumping/ Band-Assisted/ Burpee-Pull-Up)

-no rest-

6 Deadlift (c: 155/115, p: 135/95, f: 115/75)

5 Clean (c: 155/115, p: 135/95, f: 115/75)

4 Snatch (c: 155/115, p: 135/95, f: 115/75)

6 Pull-Up

5 Chest-to-Bar Pull-Up

4 Bar Muscle-Up

-no rest-

4 Deadlift (c: 155/115, p: 135/95, f: 115/75)

3 Clean (c: 155/115, p: 135/95, f: 115/75)

2 Snatch (c: 155/115, p: 135/95, f: 115/75)

4 Pull-Up

3 Chest-to-Bar Pull-Up

2 Bar Muscle-Up

————————————NOTE: Froning and Camille did it in under 5:00!!!

“ARNITO” (Hero WOD “Arnie” with a lighter load)

For Time (30 min. cap):

21 Turkish Get-Up - Right (53/35)

50 KB Swing (53/35)

21 1-Arm Overhead Squat - Left (53/35)(sub: 1-Arm KB Thruster - Left)

50 KB Swing (53/35)

21 1-Arm Overhead Squat - Right (53/35)(sub: 1-Arm KB Thruster - Right)

50 KB Swing (53/35)

21 Turkish Get-Up - Left (53/35)

————————————NOTE: The real “Arnie” is done with a heavier KB (70/53)

FINISHER: 

For Time (10 min. cap)

400m Run

21 Burpee

400m Run

15 Burpee

400m Run

9 Burpee

ALPHABET SOUP

EQUIP: Bar (c: 135/95, p: 95/65, f: 65/45), Slam Ball (30/20), Rings, DB’s (25’s/20’s), Jump Rope, Pull-Up Bar, GHD

WARM-UP:

*Active Stretch

*400m Run/ Row

*3 Rounds of “Cindy” (5 Pull-Up, 10 Push-Up, 15 Air Squat)

———————-

“ALPHABET SOUP”

52 Minute AMRAP -

~You may work through the below chipper in any order.  However, you may earn 26 bonus points for working through the chipper in alphabetical order, as written below.

*26 Double-Under after ea. completed movement below (sub: 26 Lat Bar Hop)

26 Air Squat

26 Burpee

26 Clean (c:135/95, p: 95/65, f: 65/45)

26 Dumbbell Renegade Row (Push-Up + Row R + Row L = 1)(25’s/20’s)

Eight Hundred Meter Run

26 Front Squat (c:135/95, p: 95/65, f: 65/45)

26 GHD Sit-Up (sub: 52 AbMat Sit-Up)

26 Handstand Push-Up

26 Inverted Burpee (Deck Squat + Tuck-Up to Handstand)(sub: Deck Squat + HS v. wall)

26 Jumping Ball Slam (30/20)

26 Knees-to-Elbows

26 sec. L-Sit Hold  (c: @ Rings, p/f: atop DB’s)(c: 3 x 26 sec., p: 2 x 26 sec., f: 1 x 26 sec.)

26 Med Ball Clean (SB: 30/20)

26 Ninja Jump (sub: Weighted Ninja Step-Up (Goblet SB (30/20))

26 Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

26 Pull-Up

Quarter-Mile Quarter Run (400m Run w/ 25# bumper plate(s)(women: 25#, men: 50#)

26 Ring Dip

26 Shoulder-to-Overhead (c:135/95, p: 95/65, f: 65/45)

26 Toes-to-Bar

26 Underhand Ground-to-Overhead Backward Slam Ball Toss (30/20)

26 V-Up

26 Wall Ball (w/ slam ball (30/20))

26 X-V-Up

Yell, “I love CrossFit Camarillo” ALAP (As Loud As Possible)

26 “Zumo” Deadlift High Pull (c: 135/95, p: 95/65, f: 65/45)

SCORE = Total Reps completed (do NOT count double-under reps)