"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

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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

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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)

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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-

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Garage WOD

I'm stuck working out at home today....below is what I did at 5am in my garage with a set of dumbbells and a kettlebell.  I originally had two more mini-WODs planned, but this ended up being plenty for me.  I have to admit that 5am in my garage is pretty lonely place...glad to have this done for the day.

WARM-UP:

*Active Stretch, then:

*6 x Burpee every 30 sec. for 5 min.

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WOD 1:

*100 x DB Push Press (25#)

EMOM: 5 x KB Goblet Squat (53#)

WOD 2:

5 Rounds -

*100 x Double-Under

*10 x DB Hang Squat Clean-Thruster (25#)

*10 x DB Burpee-Deadlift (25#)

"Horrible Heroes - Part 2"

WARM-UP:

*Active Stretch, then:

*400m Run (last 200m Backwards)

*5 x Burpee Pull-Up

*5 x Deadlift (use “Randy” weight for all barbell warm-up movements)

*5 x Snatch Pull

*5 x Hang Power Clean

*5 x Shoulder-2-OH

*5 x OHS

———————————

#1:

“Rotten Randy”

Complete for Time -

*75 Snatch (75/55)(Rx+: 95/65)

-2 x Bar-Facing Burpee after every 5th Snatch

———————————

#2:

“Downright Devilish DT”

5 Rounds for Time -

*12 x Deadlift (155/105)

*9 x Hang Power Clean (155/105)

*6 x Push Jerk (155/105)

-EMOM: 15 x Double-Under (sub: 15 x Lateral Bar Hop)

———————————

#3:

“Ghoulish Griff”

2 Rounds for Time -

*800m Run

*20 x Toes-2-Bar

*400m Backward Run

*20 x Toes-2-Bar

2 x 12-9-6-3

WARM-UP:

*Active Stretch, then:

*400m Run/ Row

*10 x Push-Up + Hop-In

*5 x Clean Pull

*5 x Shoulder-2-Overhead

*5 x Back Squat

*1 min. OH Barbell Hold

——————————

WOD 1:

2 Rounds for Time -

*1000m Row

-no rest-

12-9-6-3 x 

   *Power Clean (a: 155/115, i: 135/95, b: 95/65)

   *Box Jump (a: 30/24)(b/i: 24/20)

——————————

-3 MINUTE REST-

——————————

WOD 2:

2 Rounds for Time -

*800m Run

-no rest-

12-9-6-3 x 

   *Sumo Deadlift High Pull (a: 135/95, i: 115/75, b: 75/55)

   *Ring Dip

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"Mean Girls"

EQUIP: Bar (135/95), Box (24/20), Wall Ball (20/14), Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

*1-2-3-4-5 Burpee Ladder (increase the # of push-ups per burpee)

*10 ea. (w/ unloaded bar): Push Press, Front Squat, Back Squat, OHS, Hollow Hold Chest Press

——————————

#1:

“Killer Karen”

Complete for Time -

*150 x Wall Ball (20/14)

-@ every break/ rest: 10 x Ball Slam (30/20)

———————————

#2: 

“Nasty Nancy”

3 Rounds for Time -

*400m Run

*15 x Overhead Squat (135/95)

*15 x Box Jump (24/20)

———————————

#3:

“Evil Grace”

Complete for Time -

*30 x Evil Wheel Clean & Jerk (135/95)

———————————

"3-2-1's Make Super Tight Buns!"

EQUIP: Bar (a: 135/95, i: 115/75, b: 95/65), DB’s (a: 25/20, i: 20/15, b: 15/12), Box (24/20), KB (a: 70/53, i: 53/35, b: 35/18), Wall Space, Rower, Jump Rope

WARM-UP:

*Active Stretch, then:

*Shoulder Plank Series + 10 Hand-Release Push-Up

*5 x Pull-Up + 5 x T2B + 5 x K2E

*5 ea. w/ unloaded bar: Push Press, Front Squat, Snatch Pull, OHS, Pressing Snatch Balance

*self-directed warm-up for WOD-specific movements (load up!)

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9 Min. AMRAP -

*3 x Thruster (a: 135/95, i: 115/75, b: 95/65)(go heavy!!!)

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

*2 x Thruster

*2 x DB Man Maker

*1 x Thruster

*1 x DB Man Maker 

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*300m Run

*300m Row

*200m Run

*200m Row

*100m Run

*100m Row

SCORE = Total Rounds (+ any extra Meters)

9 Min. AMRAP -

*3 x Squat Snatch (a: 135/95, i: 115/75, b: 95/65)

*3 x DB Burpee + Up-and-Over Box (24/20) (a: 25’s, i: 20’s, b: 15’s)

*2 x Squat Snatch

*2 x DB Burpee + Up-and-Over Box

*1 x Squat Snatch

*1 x DB Burpee + Up-and-Over Box

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*30 x Double-Under

*9 x Burpee

*20 x Double-Under

*6 x Burpee

*10 x Double-Under

*3 x Burpee

SCORE = Total Rounds (+ any extra Reps)

9 Min. AMRAP -

*3 ea. x KB Snatch from the floor (a: 70/53, i: 53/35, b: 35/18)

*3 x Wall Walk

*2 ea. x KB Snatch from the floor

*2 x Wall Walk

*1 x KB Snatch from the floor

*1 ea. x Wall Walk

SCORE = Total Rounds (+ any extra Reps)