(Kyle's) "GO Workout"

EQUIPMENT: Wall Ball (20/14), Slam Ball (30/20), DB’s (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s), Jump Rope, Wall

WARM-UP:

*10 x Toe-Hold Squat

*100m Run

*10 x Samson Lunge

*100m Run

*10 x Down Dog Heel Raise + 10 x Down Dog Leg Raise

*100m Run

*10 x Elbow-Instep + Rotation

*100m Run

*10 ea. x Golfer Pick Up

“GO:" (50 min. cap)

Every Minute On the Minute (E.M.O.M.): 100m Sprint (mod: 50m Sprint)

*100 x Double-Under (sub: 300 Singles)(Rx+: 200 D-U)

*90 x Air Squat

*80 x DB Plank Row (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)(sub: Plank Windmill)

*70 x Ball Slam (30/20)

*60 x Wall Ball (20/14)

*50 x alt. Pistol

*40 x Seated DB Press (c: 25’s/20’s, p: 20’s/15’s, f: 15’s/10’s)

*30 x Clapping Push-Up

*20 x Deck Squat (Rx+: Weighted (w/ Slam Ball))

*10 x Wall Walk Burpee

"The Seven" + "The Four" + "The Three" = OUCH!

EQUIP: 2 Bars (c: 135/95, p: 115/75, f: 95/65)(c: 245/165/ p: 225/155, f: 185/135), KB (c: 70/53, p: 53/35, f: 35/26), Rope, Pull-Up Bar, Wall Space for HSPU

WARM-UP:

*Active Stretch

*400m Run/ Row

*10 x Burpee

*10 x Thruster (unloaded bar)

*10 x Deadlift (lightly loaded bar)

*1 min. Handstand Hold

-then:

*Self-directed movement-specific warm-up for WOD (work up to WOD loads)

————————-

WOD 1:

“The Seven” (CrossFit Hero WOD)

7 Rounds for Time -

7 x Handstand Push-Up

7 x Thruster (*c: 135/95, p: 115/75, f: 95/65)

7 x Knees-2-Elbows

7 x Deadlift (*c: 245/165, p: 225/155, f: 185/135)

7 x Burpee

7 x KB Swing (*c: 70/53, p: 53/35, f: 35/26)

7 x Pull-Up

———————

WOD 2:

“The Four”

4 Rounds for Time -

4 ea. x KB Clean & Jerk (c: 70/53, p: 53/35, f: 35/26)

4 x Squat Snatch (c: 135/95, p: 115/75, f: 95/65)

4 ea. x Overhead Lunge (c: 135/95, p: 115/75, f: 95/65)

4 x Bar-Facing Burpee

———————

WOD 3:

“The Three”

3 Rounds for Time -

30’ Handstand Walk (sub: 30 Handstand Shoulder Tap (mod: @ box))(3 Burpee @ ea. break!!)

3 x Curtis P (c: 135/95, p: 115/75, f: 95/65)

3 x Rope Climb

SCORING OPTIONS:

1. 30 min. cap for WOD 1; 15 min. cap for WOD 2; 15 min. cap for WOD 3
2. **Work through all three WODs on your own; two-part score. SCORE = a) Time to Complete “The Seven” and b) Time to Complete all 3 WODs (or, how far did you get before time was called?); 60 min. cap for all WODs.  (We chose this option in class today!)

Hate Is a Very Strong Word...

...and I HATED every second of this workout!!!

WARM-UP:

*Active Stretch

w/ unloaded bar:

*5 x Hang Power Snatch

*5 x OHS

*5 x Bear Complex

-then: work up to WOD weight in each movement below

—————————————-

WOD (46 min.):

4 Rounds For Total Reps -

a) 3 Min. Time Cap:

BUY IN: 250m Row + 10 x Overhead Squat (c: 135/95, p: 95/65, f: 65/45)

Max Reps In Remaining Time: Evil Wheel Clean &Jerk (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

b) 3 Min. Time Cap:

BUY IN: 400m Run

Max Reps In Remaining Time: Bear Complex (c: 135/95, p: 95/65, f: 65/45)

~1 min. REST~

c) 3 Min. Time Cap:

BUY IN: 1 Round of “Nate” (2 Muscle-Up + 4 HSPU + 8 KB Swing (70/53))

Max Reps In Remaining Time: Box Jump (24/20)

(M-Up sub: 4 Ring Row + 4 Ring Dip = 1 rep)

~1 Min. REST~

---------

WOD SCORE = (Sum of IRT Reps) - (any Missed Required Reps)

"EMOMania"

EQUIP: Pull-Up Bar (band?), Bar (c: 135/95, p: 95/65, f: 65/45), HSPU Set-Up, KB (c: 70/53, p: 53/35, f: 35/26)

WARM-UP:

*Active Stretch

*400m Run

*5 ea. x Front Squat, Push Press, Thruster (work up to WOD weight)

*5 ea. x Pull-Up, C2B Pull-Up + 2 x Bar Muscle-Up

*1 min. Handstand Hold

——————

WOD:

EMOM for 5 min. -

3 x Burpee Bar Muscle-Up (c)

(p: Burpee-C2B Pull Up, f: Burpee-Pull Up)(OR sub: 3 Burpee + 3 Band-Assisted Bar M-Up)

-1 min. rest-

EMOM for 5 min. -

7 x Handstand Push-Up

-1 min. rest-

EMOM for 5 min. -

9 x Thruster (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

12 x Split Squat (6 ea.) (c: 135/95, p: 95/65, f: 65/45)

-1 min. rest-

EMOM for 5 min. -

15 x KB Sumo Deadlift High Pull (c: 70/53, p: 53/35, f: 35/26)

-1 min. rest-

EMOM for 5 min. -

20 x Push-Up

-1 min. rest-

AMRAP for 5 min. -

Burpee

SCORE = a) Did you Rx it? AND b) Total Reps of Burpee

"U Go/ I Go...Then I Go Alone"

EQUIP: Partner (for WOD 1 only), Box (c: 30/24, p/f: 24/20), Pull-Up Bar, Wall Ball (20/14), Bar (c:135/95, p: 115/75, f: 95/65)

WARM-UP:

*Active Stretch

*400m Run

*10 ea. x Step-Up

*10 x Pull-Up

*10 x Toes-2-Bar

*5 x Snatch Pull

*5 x OHS

*5 x Burpee

———————————

WOD 1:

20 Rounds for Time w/ Partner -

*”U Go/ I Go:” 200m Sprint (each person runs 10 x 200m)

———————————

WOD 2:

12 min. AMRAP -

*2-4-6-8-10-12, etc. x Burpee-Box Jump (c: 30/24, p/f: 24/20)

*2 x Pull-Over (sub: 2 x 3 Pull-Up + 3 T2B)

———————————

WOD 3:

12 min. AMRAP -

*2-4-6-8-10-12, etc. x Double-Squat Wall Ball (20/14)(must complete 2nd squat while ball is airborne)

*2 x Power Snatch (c: 135/95, p: 115/75, f: 95/65)

"Hanging Grace"

EQUIP: Bar (135/95), Pull-Up Bar, Rings

WARM-UP:

*Active Stretch

*400m Run

*30 x Air Squat

*20 x Ring Row

*10 x Triangle Push-Up

*5 ea. x Pull-Up and Ring Dip and Hang Clean & Jerk (work up to WOD weight)

————————

“Hanging Double-Grace”

For Time (20:00 cap) -

*60 x Hang Clean & Jerk (135/95)

-Every Time Bar Touches Floor: 10 x Pull-Up

————————

10 Rounds For Time (20:00 cap) -

*10 x Back Squat (135/95)

*10 x Ring Dip

————————

6 Min. AMRAP -

3 x 1-Leg Burpee (R)

3 x 1-Leg Burpee (L)

3 x 1-Arm Burpee (R)

3 x 1-Arm Burpee (L)

"Post-Tahoe Torture"

I just got back from a week-long family vacation in Lake Tahoe yesterday evening.  Today, my husband, Joe, and I decided to have a go at a "back-at-it" workout after 7 days of NO CrossFit.  Below is what we attempted, and it was not pretty.

Note: This is a greatly altered "Monster Mash" WOD (originally programmed by Pat Sherwood and done by some of my favorite CrossFit Camarillo members in my absence).

Complete For Time -

21-15-9 x
*Squat Clean (135/95)
*Push Press (135/95)

-no rest-
*500m Row
-no rest-

3 Rounds -
*15 x Wall Ball (20/14)
*12 x Chest-2-Bar Pull-Up
*9 x Strict Handstand Push-Up
*6 x Toes-2-Bar
*3 x Muscle-Up (on rings)

-no rest-
*500m Row
-no rest-

5 Rounds -
*20 x KB Swing (70/53)
*20 x Burpee

-no rest-
*500m Row
-DONE!!!!!!-