WOD & Blog

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

Impact/Focus: Back Squat 5-5-3-3-3-3-3RM
Warm-up with 2 sets of five repetitions each before working up to a new 1-Rep maximum personal record Back Squat.

Back Squat 5-5-3-3-1-1-1RM

Post sets/reps/loads to comments.

“All Terrain”
Against a 5:00 Running Clock complete as many Rounds/Reps as possible of
45 x Double-unders
5 x Handstand Push-ups
10 x Ring Dips
15 x Push-ups
Then…
Against a 10:00 Running Clock complete as many Rounds/Reps as possible of
5 x Burpee Suitcase Deadlift
30m ‘Heel-Toe’ Farmer’s Walk
20m Bear Crawl

Post scores to comments.

Warm-up Drills
I. 6 Rounds Speed Rope
(:30s work :20s rest)
II. 9 Fundamentals x 5 repetitions each (45/35lbs)
III. Mobility

“Snow Drifts”
5 Rounds for time of
Row 350m
10 x Deadlifts (185/135lbs)
5 x Power Clean (185/135lbs)
10 x Jumping Slam Balls (40/20lbs)

Notes: If possible athletes should use an appropriate load that allows for one bar to represent both Deadlift and Power Clean loads.

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Warm-up Drills
I. Row 3:00
II. 9 Fundamentals x 5 Reps Each (45/30lbs)
III. Mobility

Impact/Focus: Barbell Complex
Work up to the the heaviest load possible that can be lifted through the following sequence of barbell movements without dropping/putting the bar down. For each Complex to be successful it the athlete must complete 3 Unbroken sets/Rounds which totals 15 repetitions across the 5 movements below.

1 x Power Clean
1 x Front Squat
1 x Push Press/Jerk
1 x Back Squat
1 x Push Press/Jerk

Post sets/reps/loads to comments.

“Blackjack AMRAP II”
Complete as many rounds/reps as possible in 12:00 of
9 x Wallball (20/14lbs)
15 x Toes-2-Bar/K2E’s
21 x Double-unders

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Warm-up Drills
I. 600m Row
II. 7:00 AMRAP
1 x Turkish Get-up (L)
1 x Turkish Get-up (R)
III. Mobility

Impact/Focus: OHS, Power Snatch, Thruster Option
Choose from the following options and complete against a 20:00 Running Clock:
I. Overhead Squat: Find a 5RM
II. Power Snatch: 8 sets of 2 reps @75%
III. Thruster: 1RM

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“Sublimate”
Complete 25-20-15-20-5 reps for time of
KB Swings (32/24kg)
Ring Dips
Wallball (20/14lbs)

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Warm-up Drills
I. Run 800m
II. 2 Rounds of
5 x Press (45/30lbs)
5 x Push Press (45/30lbs)
5 x Front Squat (45/30lbs)
10 x American KB Swing (24/16kg)
III. Mobility

“CrossFit Games Open WOD 13.2”
Complete as many Rounds/Reps as possible in 10:00 of
5 x Shoulder-To-Overhead (115/75lbs)
10 x Deadlift
15 x Box Jumps (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
7 x Deadhang Pull-ups
7 x KB Sumo Deadlift
7 x KB Sumo Deadlift High-Pull
7 x American KB Swings
III. Mobility

Impact/Focus: Rope Climb & Bench Press Test
3 Rounds of the following movements for time + reps
3 x Rope Climbs
Max Reps x Bench Press (BW/.75BW)

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“Malingering II”
Complete the following for time
Run 400m
32 x Overhead Walking Lunges (45lbs/25lbs)
32 x Ring Push-ups
32 x Box Jumps (24/20”)
Run 400m
22 x Overhead Walking Lunges (45lbs/25lbs)
22 x Ring Push-ups
22 x Box Jumps (24/20”)
Run 400m
12 x Overhead Walking Lunges (45lbs/25lbs)
12 x Ring Push-ups
12 x Box Jumps (24/20”)

Post scores to comments.

Warm-up Drills
I. Row 2:00
II. 3 Rounds of
5-5-5 x Deadhang Pull-ups
10-8-6 x Hindu Push-ups (CFGS)
15-12-9 x Air Squats (Wall)
III. Mobility

Impact/Focus: Deadlift
Work through the following sets/reps after warming up with individual discretion. Use no more than the sets listed for each working effort. Use the most challenging loads possible for proper execution.

Deadlift 5-4-3-2-1

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“Dionysus”
Complete as many reps as possible in 3:00 of
C2B Pull-ups
Then…
Tabata Jump Squats (65/95lbs)
Tabata Push Press (65/95lbs)

Notes: Tabata intervals are 8 Rounds of (:20 on x :10 rest). Score best and worst for each movement.

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Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

“Fury’s Rain”
Complete 21-15-9 reps for time of
Handstand Push-ups
Power Cleans (165/115lbs)
GHD Sit-ups
Front Squat (165/115lbs)
Chest-2-Bar Pull-ups

Note: Attempt to use one bar/load for Power Cleans and Front Squats.

Post scores to comments.

Warm-up Drills
I. Row 3:00
II. 2 Rounds of
20 ft Duck Walk
20 ft Crab Walk
20 ft Bear Crawl
20 ft Walking Lunges
20 ft Broad Jumps
20 ft Inchworms
III. Mobility

“Fury’s Rain”
Complete 21-15-9 reps for time of
Handstand Push-ups
Power Cleans (165/115lbs)
GHD Sit-ups
Front Squat (165/115lbs)
Chest-2-Bar Pull-ups

Note: Attempt to use one bar/load for Power Cleans and Front Squats.

Post scores to comments.

Warm-Up Drills
I. Speed Rope x 2:00
II. 2 rounds of
20ft duck walk
20ft bear crawl
20ft crab walk
20ft leg kicks
20ft lateral lunges
20ft inchworms
III. Mobility

Impact/Focus: Power Clean EMOTM
Every minute on the minute for 10:00 execute a 1 x Power Clean, increase weights each set if able.

Post sets/reps/loads to comments.

“Snow Angels”
Complete 5 rounds for time of
Front Squat (205/155lbs) x 10-8-6-4-2
Knees-2-Elbows x 21-18-15-12-9
Double-unders x 30-30-30-30-30

Post scores to comments.