"Double Trouble"

EQUIP: Slam Ball (30/20), Pull-Up Bar, Bar (95/65) + Reload, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x SB Squat Clean

*5 x Burpee Box Jump

*10 x SB Push-Up

*5 x Clean & Jerk (light bar)

——————————-

WOD:

A) 15 min. AMRAP (5 Rounds for Time Max) -

*200m Run

*10 x Double-Squat Thruster (Front Squat + Thruster = 1 rep)

If you complete 5 rounds, you are DONE…note your time  (that is your score); otherwise, your score is total rounds + any extra reps completed when time is called.

-2 min. REST b/w A and B-

B) 15 min. AMRAP (5 Rounds for Time Max) -

*c: 50 x Double-Under (OR p: 25 Double-Under OR f: 50 Singles + 25 Lateral Bar Hop)

*10 x Double Pull-Up "GI Jane" (Burpee + 2 Pull-Ups = 1 rep))

-2 min. REST b/w B and C-

C) 15 min. AMRAP (5 Rounds for Time Max) -

*250m Row

*10 x Double-Slam “Slurpee” (30/20) (Ball Slam + Slam Ball Burpee = 1 rep)

-2 min. REST b/w C and D-

D) 15 min. AMRAP (5 Rounds for Time Max) -

*100 x Mountain Climb

*5 x Double-Jerk Clean & Jerk (135/95) (Power Clean + 2 Push Jerks = 1 rep)

"Three Movement Thriller"

EQUIP: Bar (a: 115/75, i: 95/65, b: 65/45), HSPU Set-Up, Rowers outside

WARM-UP:

*Active Stretch

*400m Run/ Row

*30 x Handstand Shoulder Shrug

*20 x Squat (10 x Back Squat + 10 x Front Squat (w/ light barbell))

*10 x Dive Bomber

———————————-

-set a 56:00 running clock-

WOD (Inspired by CrossFit S3 (Eric White)):

A) 2 Rounds for Total Reps (36 min.) -

4 min. AMRAP -

400m Run

In Remaining Time: ME Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)

-2 min. REST-

4 min. AMRAP -

400m Run

In Remaining Time: ME Burpee

-2 min. REST-

4 min. AMRAP -

500m Row

In Remaining Time: ME Handstand Push-Up

-2 min. REST-

-after 2 rounds of Part A above (finishing with the last 2 min. rest), move immediately onto Part B below-

B) 20 Min. AMRAP -

10 x HSPU

15 x Hang Squat Clean (a: 115/75, i: 95/65, b: 65/45)

20 cal Row

25 x Burpee

20 cal Row

15 x Hang Squat Clean

10 x HSPU

15 x Hang Squat Clean

20 cal Row

25 x Burpee

20 cal Row

15 x Hang Squat Clean

10 x HSPU

….etc. continuing UP and DOWN the ladder until time is called

SCORE = a) Total Reps from Part A & b) Total Reps from Part B (two-part score)

"Frantasy Land" + "Nance-tasy Land"

EQUIP: Bar (95/65 starting load) + Reload Plates, Pull-Up Bar

WARM-UP:

*Active Stretch

*400m Run

5 ea. w/ Unloaded Bar:

*Front Squat

*Push Press

*OHS

*Hang Power Snatch

*Pressing Snatch Balance

*5 x Burpee Pull-Up

————————

WOD 1: “FRANTASY LAND” (2014 CrossFit Games Team Event)(done as individuals!)

For Time (30 Min. Cap) -

21-15-9 x

*Thruster (95/65)

*Pull-Up

15-12-9 x

*Thruster (115/75)

*Chest-2-Bar Pull-Up

12-9-6 x

*Thruster (135/95)

*Bar Muscle-Up (sub: band-assisted, jumping from box, OR 3 ring row + 3 ring dip = 1 m-up)

————————

WOD 2: “NANCE-TASY LAND” (adapted “Nancy”)

For Time (25 Min. Cap) -

*400m Run

*21 x Overhead Squat (95/65)

*400m Run

*15 x Pressing Snatch Balance (95/65)

*400m Run

*12 x Hang Squat Snatch (115/75)

*400m Run

*9 x Power Snatch (135/95)

*400m Run

*6 x Overhead Squat (As Heavy As Possible)

SCORE = A) Time + B) Load for last set of OHS

"One, Two Step"

EQUIP: Bar (a: 155/115, i: 135/95, b: 95/65), Jump Rope, Rings, Box (24”)

WARM-UP:

*Active Stretch

*400m Run

*3-5 attempts ME Handstand Hold (vs. wall OR freestanding)

5 ea. w/ Unloaded Bar:

*Good Morning

*Bear Complex

*Good Morning

———————

WOD 1:

12 Min. AMRAP (c/o Sherri Durham) -

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

*2 x Front Squat

*1 x Jerk

———————

WOD 2:

48 Min. AMRAP -

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Squat Jump

200m Run

100 Pike Push-Up (Rx+: 90 Degree Decline Push-Up at Box)

200m Run

100 Ring Row

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Handstand Shoulder Tap (mod 1: HS Wrist Tap, mod 2: Plank Windmill)

200m Run

100 Broad Jump

200m Run

100 Walking Lunge

200m Run

100 Double-Under (sub: 200 Singles + 50 Virtual D-U)

200m Run

100 Double-Mtn. Climb 

200m Run

100 V-Up (mod: alt. 1-Leg V-Up)

200m Run

100 Arch Rock (Rx+: GHD Hip Extension)

"Monster Mash Mash-Up"

EQUIP: Bar (a: 115/85, i: 95/65, b: 65/45), KB (a: 70/53, i: 53/35, b: 35/18), Pull-Up Bar, GHD, Rings

WARM-UP:

*Active Stretch

*400m Run

*5 x Dive Bomber

*10 x V-Up

*15 x OHS (unloaded/ lightly loaded barbell)

*20 x Deadlift (unloaded/ lightly loaded barbell)

——————————-

“MONSTER MASH MASH-UP" (a Pat Sherwood Monster Mash changed up Erin-style)

For Time -

21-15-9 x 

Power Clean (a: 115/85, i: 95/65, b: 65/45)

Overhead Squat (a: 115/85, i: 95/65, b: 65/45)

Knees-2-Elbows

-no rest-

800m Run

-no rest-

100 ft. x Handstand Walk (sub: 10 Wall Walk)(Rx+: 100m HS Walk)

75 x Burpee

50 x Romanian Deadlift (a: 115/85, i: 95/65, b: 65/45)

25 x GHD Sit-Up (sub: 50 AbMat Sit-Up)

-no rest-

800m Run

-no rest-

4 Rounds -

10 x Push Press (a: 115/85, i: 95/65, b: 65/45)

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

10 x Ring Dip

-no rest-

800m Run

DONE!!!

"Clean & Climb"

EQUIP: Rope, Jump Rope, Bar (a+: 155/115, a: 135/95, i: 115/75, b: 95/65), KB (a: 70/53, i: 53/35, b: 35/18), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

*5 x Burpee-Pull Up

*5 x Clean Pull (lightly loaded bar)

*5 x Hang Power Clean

*5 x Front Squat

—————————

WOD 1:

20 Min. EMOM:

Odd: 1 x Rope Climb

Even: 3 x Squat Clean (a+: 155/115, a: 135/95, i: 115/75, b: 95/65)

-then:

WOD 2 (40 min. TIME CAP):

SCORE = Total time to complete both A and B

A) 8 Rounds -

*160m Row

*8 alt. KB Clean & Jerk (a: 70/53, i: 53/35, b: 35/18)

-no rest b/w A&B-

B) 8 Rounds -

*a+: 8 x Triple-Under, a: 32 x Double-Under, i: 16 x Double-Under, b: 64 x Singles

*8 ea. (16 total) 1-Arm KB Deadlift + Lat KB Hop-Over (a: 70/53, i: 53/35, b: 35/18)

"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)