"6 x 8"

EQUIP: Bar (3 loads: 65/45, 95/65, 135/95), HSPU Set-Up, Box (20”), KB

WARM-UP:

*Active Stretch

*400m Run/ Row

*1 min. Handstand Hold vs. Wall

*20 alt. Lunge

*10 Push-Up

*5 ea. 1-Arm KB Swing

*5 ea. Bent Over Row, Deadlift, Power Clean, Thruster

—————————-

WOD 1 (8 min. cap):

TABATA: Hollow Rock

-no rest-

AMRAP In Remaining Time: Handstand Push-Up

SCORE = Total Reps of HSPU

———————-

WOD 2 (8 min. cap):

BUY IN: 20 ea. x Pistol (c: weighted (35/18))

-no rest-

AMRAP In Remaining Time: Front Rack Step-Up (95/65)(20”)

SCORE = Total Reps of Step-Up

———————-

WOD 3 (8 min. cap):

BUY IN: 30 ea. x alt. 1-Arm KB SDHP (c: 70/53, p: 53/35, f: 35/18)

-no rest-

AMRAP In Remaining Time: alt. KB Snatch (c: 70/53, p: 53/35, f: 35/18)

SCORE = Total Reps of KB Snatch

———————-

WOD 4 (8 min. cap):

BUY IN: 40 x Bent-Over Row (135/95)

-no rest-

AMRAP In Remaining Time: Power Clean (135/95)

SCORE = Total Reps of Power Clean

———————-

WOD 5 (8 min. cap):

BUY IN: 50 x Strict Press (65/45)

-no rest-

AMRAP In Remaining Time: Thruster (95/65)

SCORE = Total Reps of Thruster

———————-

WOD 6 (8 min. cap):

BUY IN: 60 x Push-Up

-no rest-

AMRAP In Remaining Time: Burpee

SCORE = Total Reps of Burpee

———————-

WOD SCORE = Sum of Scores from all 6 WODs

"Tandem Trick Or Treat"

EQUIP: Partner, KB (70/53), Pull-Up Bar, Bar (c: 115/75, p: 95/65, f: 75/45), Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*5 x Strict Pull-Up

*10 x KB SDHP

*10 x Push Press (last 5 = Behind-the-Neck)

—————————————-

“TANDEM TRICK OR TREAT” (Teams of 2)

RULES: (apply to ENTIRE wod (Buy In/ Out & 10 Rounds)

• Partners alternate working and “non-working” assignments
• "Non-working” partner holds the “trick or treat bag:” Kettlebell (70/53)) in a 1-Arm Farmer Carry 
• Partners switch duties as desired
• “Working” reps do NOT count if “non-working” partner is not holding the KB (in 1 hand only and with proper Farmer Carry form - stand upright, both knees extended, elbow extended)
• Do NOT drop the KB!!! Each Drop of KB = 31 additional meters to Row at BUY OUT

“ENTER AT YOUR OWN RISK” BUY IN: 1031m Partner Row 

-no rest-

10 Rounds for Time -

(Pick 3 of these 4 movement assignments each round; must use each movement at least 3x!)

*31 Poltergeist Pull-Up

*31 Boo Burpee

*31 Zombie “Zumo” Deadlift High Pull (c: 115/75, p: 95/65, f: 75/45)

*31 Black Bat Behind-the-Neck Push Press (c: 115/75, p: 95/65, f: 75/45)

-no rest-

“SAVE YOUR SOUL” BUY OUT: 1031m Partner Row 

—————————————-

"Puttin' In Some MILEAGE"

EQUIP: Barbell, Pull-Up Bar, Wall Ball (20/14)

WARM-UP:

*Active Stretch

*400m Run

*Shoulder Plank Series + 10 Push-Up + Hop-In

*5 x Jumping Pull-Up

*5 x light Deadlift

*5 x light Snatch Pull

*5 x light OHS

-then: individual movement-specific warm-up for WOD

———————-

WOD (60 min cap):
For Time -

1 Round -

*400m Run OR 500m Row

*15 x Deadlift (c+: 315/205, c: 275/185, p: 185/135, f: 135/95)

2 Rounds -

*400m Run OR 500m Row

*15 x Power Snatch (c+: 135/95, c: 115/75, p: 95/65, f: 65/45)

3 Rounds -

*400m Run OR 500m Row

*15 x Burpee Pull-Up (mod: 15 Burpee + 15 Pull-Up)

4 Rounds -

*400m Run OR 500m Row

*15 x Double-Squat Wall Ball (20/14)

"The 3-Mile Heart Attack" (as named by Marita Martin)

EQUIP: Bar (95/65)(135/95), Pull-Up Bar, Slam Ball (30/20)

WARM-UP:

*Active Stretch

*400m Run

w/ light bar -

*5 x Slam Ball

*5 x Hang Power Clean

*5 x Thruster

*5 x Burpee

*5 x Pull-Up

——————————-

“THE 3-MILE HEART ATTACK” (as named by Marita Martin)

SCORING SYSTEM for AMRAPs:

*No value rewarded for individual repetitions; value only rewarded for unbroken repetitions

< 5 unbroken reps = 0 points

5 unbroken reps = 1 point

10 unbroken reps = 3 points

15 unbroken reps = 6 points

20 unbroken reps = 10 points

25 unbroken reps = 15 points

30 unbroken reps = 21 points

*Be strategic! Don’t do extra reps. Example: 12 unbroken reps is only worth 3 points (so stop at 10 reps).

800m Run

-first AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Thruster (95/65)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Pull-Up

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Burpee-Tuck Jump

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Hang Power Clean (135/95)

800m Run

-next AMRAP will begin as soon as last person returns from run (run fast to earn rest!)

6 min. AMRAP: Ball Slam (30/20)

800m Run FOR TIME

SCORE = 

1. Total Points accumulated from all 5 AMRAPs
2. Time to Complete last 800m Run

"Mucho Ocho"

EQUIP: Bar (95/65), Plate (45/25), KB (53/35), Pull-Up Bar, Rower

WARM-UP:

*Active Stretch

*400m Run/ Row

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

*10 KB Goblet Squat + 10 KB Sumo Deadlift High Pull + 10 ea. 1-Arm KB OH alt. Lunge

*5 ea. Box Jump, Burpee, and Thruster

—————————

“MUCHO OCHO” (64 min cap)

BUY IN: 888m Run

-no rest-

8 Rounds -

8 Thruster (95/65)

8 Weighted Push-Up (45/25) 

8 Box Over Jump

8 KB Turkish Get-Up (4 ea. side)(53/35)

8 Overhead Squat (95/65)

8 Knees-2-Elbows

8 Burpee

8 Sumo Deadlift High Pull (95/65)

-no rest-

BUY OUT: 888m Row

"Why Not Turn 3 Horrible WODs into One SUPER Horrible WOD?"

GHD, Bar (lunge & DL), Box (24/20), Wall Ball (20/14), Rings

WARM-UP:

*Active Stretch

*400m Run/ Row

Unloaded Bar:

*10 x OH Lunge

*10 x Strict Press

Lightly Loaded Bar:

*5 x Deadlift

*5 x Clean and Jerk

*5 ea. x OH Lunge 

-then: individual WOD-specific warm-up

————————————

(0:00 - 25:00)

Modified “Midline March” (adapted 2014 CrossFit Games WOD)

3 RFT -

*25 GHD Sit-Up (sub1: Cherry Picker Sit-Up, sub2: Windshield Wiper)

*25 Handstand Push-Up (Rx = 1 AbMat)

*50 ft. OH Walking Lunge (c: 155/115, p+: 135/95, p: 95/65, f: 65/35)

(25:00 - 45:00)

“Christine”

3RFT -

*500m Row

*12 Bodyweight Deadlift

*21 Box Jump (24/20)

(45:00 - 60:00)

Modified “S3 AMRAP” (adapted WOD from CrossFit S3)

15 Min. AMRAP -

*100 Wall Ball (20/14) (or 75 reps)

*50 Ring Row

*In RemainingTime: AMRAP Evil Wheel Clean and Jerk (same as your OH Lunge load)

—————————————

SCORE =

a) Time to complete “Midline March”

b) Time to complete “Christine”

c) Total # Reps of Evil Wheel Clean and Jerk

"We're Blamin' Davin"

EQUIP: Rings, Pull-Up Bar, Jump Rope, Bar (135/95 and 95/65), KB’s (70/53 and 53/35)

WARM-UP:

*Active Stretch

*400m Run

*10 x Windmill Push-Up

*10 x Ring Row

*5 x Ring Dip

*5 x T2B

*5 x 2KB Clean & Jerk (work up to WOD weight)

————————

WOD (60:00 cap for Part I + Part II)

PART I:

“TAYLOR”

4 Rounds for Time -

*400m Run

*5 x Burpee Muscle-Up (sub1: Bar M-Up; sub2: 5 x 1 Burpee + 3 C2B Pull-Up + 3 Ring Dip)

*Rx = M-Up on rings

————————

PART II:

Upon Completion of “Taylor:” 

*Each athlete begins the 2nd part of the workout below on his/ her own when rested/ ready.

*Goal: get through as many of the below WODs as possible in the remaining class time.

*Athletes may complete the WODs in any order desired.

*Coach Davin Arkangel was the inspiration for the “Changed Girls” below.  He filled me in about the Strongman certification that he and Coach Heather recently attended.  There, they were challenged to try traditional CrossFit WODs with different pieces of equipment in order to challenge the body in a new way and to improve their performance of the traditional WODs.

“THE CHANGED GIRLS” (a.k.a. "WE'RE BLAMIN' DAVIN")

a)

“Altered Annie”

*50-40-30-20-10 x Double-Under (sub: # singles + # tuck jumps)

*25-20-15-10-5 x Toes-to-Bar

b)

“Switch-It-Up Cindy”

10 Min. AMRAP -

*5 x Strict Pull-Up

*10 x Ring Push-Up

*15 x Back Squat (135/95)

c)

“Goofy Grace”

*30 x 2KB Clean & Jerk (2x 53/35)

d)

“Definitely Different Diane”

21-15-9 x

*2KB Burpee-Deadlift (70/53)

*Strict Press (95/65)

SCORE = 

a) Time (Part I) 

b) Total Reps completed of the “Changed Girls” WODs (495 total possible reps)