"Mean Girls"

WARM-UP:

*Active Stretch

With Partner: 1 Round Each -

P1: 500m Row

P2: AMRAP: 5 ea. x Wall Ball, Ball Slam, Evil Wheel, Power Clean

—————-

(0:00 - 15:00)

“Killer Karen”

For Time -

150 Wall Ball (20/14)

*10 x Ball Slam (30/20) every time you break from unbroken Wall Balls

(15:00 - 30:00)

“Evil Grace”

For Time -

30 Evil Wheel Clean & Jerk (135/ 95)

(30:00 - 50:00)

“Murderous Mary”

20 Min. AMRAP -

5 Strict Handstand Push-Up (Rx = 1 AbMat)

10 alt. KB Goblet Lunge (c: 70/53, p: 53/35, f: 35/26)(Rx+: Weighted Pistol (35/26))

15 Chest-2-Bar Pull-Up

———

"Friendly Filthy 50"

EQUIP: Partner + Shared WB (20/14), Shared SB (30/20), Rower + Your Own: Barbell, Pull-Up Bar & HSPU Set-Up

WARM-UP:

*Active Stretch

*200m Run

*20 Lunge + 15 Air Squat + 10 Push-Up

*200m Run

-then:

*3-5 min.: Self-Directed Warm-Up for WOD movements (work up to WOD loads)

——————

Partner WOD:

“Friendly Filthy 50” (it’s only ‘friendly’ because you get to do it with your friend)”

For Time -

*50 Partner Burpee-Wall Ball (20/14)

*50 alt. Hang Squat Clean (2 bars; non-working partner must Hold Top of DL)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)

*50 alt. Shoulder-2-Overhead (2 bars; non-working partner must Hold Front Rack)(c: 155/105, p: 135/95, m: 95/65, f: 65/35)

*50 alt. Slurpee-Overhead Toss to Partner (30/20)

*50 alt. Pull-Up (non-working partner must Hold Bar Hang)(c: Chest-2-Bar)

*50 alt. Handstand Push-Up (non-working partner must Hold Handstand)

*alt. 250m Row Sprints until 5000m Rowed (1 partner works at a time)

(NOTE: “alt.” means that athletes take turns EVERY rep (just like “U Go/ I Go”))

—————-

"Open Prep EXTREME"

(EQUIP: Bar, Rings, Rower, Pull-Up Bar, PVC)

WARM-UP:

*Active Stretch (+ PVC Stretches & OHS)

With Partner -

1 Round/ Person -

*P1: 400m Row

*P2: AMRAP: 3 Burpee Pull-Up + 3 OHS + 3 Ring Dip

——————-

Open WOD 11.4+

30 min. AMRAP -

*60 Bar-Facing Burpee

*30 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*10 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)

*1000m Row

-no rest-

*30 Bar-Facing Burpee

*15 Overhead Squat (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*5 Rings Muscle-Up (sub: 10 x 3 Ring Row + 3 Ring Dip)

*500m Row

SCORE = Total Reps (1000m = 10 reps; 500m = 5 reps)

~5 min. REST/ Set-Up~

Open WOD 12.5+

20 min. AMRAP -

3-6-9-12-15, etc. x

*Bear Complex (c: 135/95, p: 115/75, m: 95/65, f: 65/35)

*Bar Muscle-Up (mod: BA or Jumping from box)(sub: “Bodyblaster” (Burpee-Pull Up-K2E)

SCORE = Total Reps

"Partner Pass-Off"

EQUIP: Partner, Rower, Wall Ball (20/14), Bar (c: 135/95, p: 95/65, f: 65/35), Rope, Jump Rope

WARM-UP:

*Active Stretch

*200m Run AND 250m Row

*1 Round of WOD A AMRAP

*2 Clean & Jerk + 4 Back Squat (sub-WOD weight: OK)

———————-

PARTNER WOD A (inspired by “Toe Jam” from Metro CrossFit - 1/9/15):

25 min. AMRAP -

P1: 500m Row

P2: AMRAP -

*3 Toes-2-Bar

*6 Wall Ball (20/14)

*12 Lunge Jump

-switch duties every 500m

-partner picks up wherever you left off on the AMRAP

SCORE = Total Rounds of AMRAP Completed

—————————————

Class RESTS ~2-4 minutes together

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PARTNER WOD B:

25 min. AMRAP -

P1: 400m Run (OR: 100 Double-Under (sub: 200 Singles + 50 Mountain Climb))

P2: AMRAP -

*1 Rope Climb (c: 15’, p: 10’, f: 3 x Supine-to-Stand)

*3 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

*6 Back Squat (c: 135/95, p: 95/65, f: 65/35)

-switch duties every 400m (OR 100 Double-Under)

-partner picks up wherever you left off on the AMRAP

SCORE = Total Rounds of AMRAP Completed

"Yes, But..."

EQUIP: Bar, Pull-Up Bar, Rings, GHD, Rower, Under-Over Boxes (24” + PVC)

WARM-UP:

*Active Stretch

*400m Run

*5 Burpee + 5 Chin-Up + 5 Pendlay Row + 5 Hang Clean + 5 Thruster + 5 OHS

————————

“Yes, You Will Row A LOT, But You (kind of) Get to Choose the Rest of It”

(and you just may end up liking Burpees more than ever)

WOD - 60 min. AMRAP

~complete sets in any order desired.  be strategic!

~all 50 reps of a movement must be completed before moving onto the next set.

~if rower unavailable, do NOT wait!!  instead, sub: 20-15-10-5 Burpee before each set of reps.

~you may switch back and forth between row and burpee as rowers become available, or as desired.

*400m-300m-200m-100m Row

*20-15-10-5 x Pendlay Row (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Chin-Up

*400m-300m-200m-100m Row

*20-15-10-5 x Thruster (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Overhead Squat (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x Ring Dip

*400m-300m-200m-100m Row

*20-15-10-5 x Under-Over (24”)

*400m-300m-200m-100m Row

*20-15-10-5 x Push Press (c: 115/85, p: 95/65, f: 65/45)

*400m-300m-200m-100m Row

*20-15-10-5 x GHD Sit-Up

*400m-300m-200m-100m Row

*20-15-10-5 x Toes-2-Bar

SCORE = Total # Reps (each completed set is worth 50 reps)

"Presidents Day...Say, 'Hey!'"

EQUIP: Bar (2 loads), Pull-Up Bar, Slam Ball (30/20), Box (24/20), Wall Space

WARM-UP:

*Active Stretch

*400m Run/ Row

*2 “Cluster” + 4 Bar-Facing Burpee + 6 Pull-Up

*2 Wall Walk + 4 Deck Squat + 6 Ball Slam

*self-directed warm-up for Deadlift

—————————

"Presidents Day...Say, 'Hey!'"

#1: (0:00 - 13:00)

“Thomas Jefferson” (birthdate: 4/13/1743)
13 Min. AMRAP -

*4 Wall Walk

*17 Push-Up

*43 Ball Slam (30/20)

~Rest 2 Min. (13:00 - 15:00)

#2: (15:00 - 35:00)

“George Washington” (birthdate: 2/22/1732)
2 Rounds For Time -

*22 Hang Squat Clean-Thruster (aka “Hang Cluster”)(c: 115/75, p: 95/65, f: 65/45)

*17 Bar-Facing Burpee

*32 Pull-Up

#3: (35:00 - 50:00)

“Abraham Lincoln” (birthdate: 2/12/1743)
12 Rounds For Time -

*2 Deadlift (c: 275/185, p: 185/135, f: 135/95)

*4 Pistol (2 ea. leg)

*3 Ninja Jump (**Rx+: up to plate (45)**)

#4 (50:00 - ??)

“Barack Obama” (birthdate: 8/4/1961)
For Time -

*800m Run

*400m Slam Ball Run (30/20)

*19 Deck Squat

*61 Box Jump (24”/20”)

"The Roller Coaster Relationship"

Partner, Bar (2 loads), 2 KB’s (c: 53/35, p: 44/26, f: 35/18), Box (20”), Wall Ball (20/14)

WARM-UP:

*Active Stretch

*2 Burpee

*14 Air Squat

*2 Burpee

*14 Lunge

*2 Burpee

*14 Superman

*2 Burpee

*14 KB Swing

——————-

WOD:

PART 1: “The Break Up” (credit: CrossFit Littleton)

1st Minute: both partners simultaneously complete -

*1 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

*1 Burpee

2nd Minute both partners simultaneously complete -

*2 Clean & Jerk (c: 135/95, p: 95/65, f: 65/35)

*2 Burpee

-and so on, until the first person of the partnership fails to complete the assigned repetitions.

SCORE = Total Combined Reps Completed

———-

wait until all teams complete Part I; then REST/ Set-Up for ~2 min.

———-

PART 2: “The Make Up”

14 min. AMRAP (partners alternate movements) -

*200m Run

*14 x 2KB Burpee-Deadlift (c: 53/35, p: 44/26, f: 35/18)

*14 x Overhead Squat (c: 135/95, p: 95/65, f: 65/35)

———-

REST/ Set-Up for ~2 min.

———-

PART 3: “The Break Up (again)”

1st Minute: both partners simultaneously complete -

*1 Deadlift (c: 225/155, p: 185/135, f: 135/95)

*1 Handstand Push-Up

2nd Minute: both partners simultaneously complete -

*2 Deadlift (c: 225/155, p: 185/135, f: 135/95)

*2 Handstand Push-Up

-and so on, until the first person of the partnership fails to complete the assigned repetitions.

SCORE = Total Combined Reps Completed

———-

wait until all teams complete Part I; then REST/ Set-Up for ~2 min.

———-

PART 4: “The Make Up (again)”

14 min. AMRAP (partners alternate movements) -

*250m Row

*14 2KB Step-Up-and-Over (20”)(c: 53/35, p: 44/26, f: 35/18)

*14 1-Arm KB Thruster (7xR + 7xL)(c: 53/35, p: 44/26, f: 35/18)

———-

REST/ Set-Up for ~2 min.

———-

PART 5: “Happily Ever After”

For Time -

*200m Partner Wheel Barrow (switch duties as desired)

*140 Partner Wall Ball (20/14)(Rx+: 70 Partner Burpee-Wall Ball)

SCORE = 

1. Total Reps from Part 1
2. Total Rounds + Reps from Part 2
3. Total Reps from Part 3
4. Total Rounds + Reps from Part 4
5. Time to Complete Part 5