MONDAY

Z-Press
3x10

Durante's Core
5 Rounds

  • 10 Hollow Rocks
  • 10 V-Ups
  • 10 Tuck Ups
  • 10 second Hollow Hold

1 minute Rest

Double Alternating Tabata

  • Lat Bench Jumps
  • Kettlebell Power Clean

TUESDAY

Back Squat

5x3

5 Min AMRAP
20 Double Unders
5 Overhead Squats (95 | 65)

WEDNESDAY

THURSDAY

Weighted Chin Ups
3RM

10 1-minute rounds of:

  • 3 Deadlifts
  • 5-10-5 Shuttle Sprint
  • Max Burpees

Rest 2 minutes between rounds

FRIDAY

CrossFit Open 17.5

SATURDAY

Snatch Balance
3 - 3 - 3

"JORDAN"

For Time

  • 100 Kettlebell Swings (24/16kg)
  • 100 Sit-Ups
  • 100 Air Squats
  • 100 Push-UpsFor time:

SUNDAY

  • 20 Stationary Back Step Lunges (155# | 105#)
  • 20 muscle-ups
  • Down/Back/Down HS Walk
  • 20 hang power cleans (155# | 105#)
  • 20 box jumps (36 | 30)
  • 2 Rope Climbs
  • 20 Front Squats (155# | 105#)

MONDAY

3x

  • 8/8 OH Walking Lunges
  • 8/side WTD Step ups


2 Rounds for time:

  • 21 Handstand push-ups
  • 14 Back squats 185/125

TUESDAY

5 Rounds
Two Minutes to do:
250m Row

  • Max hollow rocks
  • Max Slam Balls

1 minute rest

WEDNESDAY

Bench Press
5 - 5 - 5

G.I. Jane
100 Burpee Pull Ups

THURSDAY

3 Intervals:
3 Minute AMRAP:

  • 50 Double Unders
  • 20 Wall Balls
  • Max Power Cleans 135/95

Rest 2 Minutes

FRIDAY

CrossFit Open 17.4

SATURDAY

10 Rounds:

  • 2 Heavy Thrusters
  • 4 CTB Pullups
  • 20 Double Unders

SUNDAY

5 rounds:
30s max Pistols
30s rest
30s max Ring Dips
30s rest
30s max BB Windshield Wipers
30s rest

MONDAY

A. ON THE MINUTE LADDERS, for as long as possible:
Min. 1 = 1 Power Clean, 1 Front Squat
Min. 2 = 1 Power Snatch, 1 OHS
Min. 3 = 2 PC, 2 FS
Min. 4 = 2 PS, 2 OHS
etc, until you cannot complete a set in the minute
Rx = 95#/135#

IMMEDIATELY into

75 burpees for time

TUESDAY

3 rounds for quality:

  • 8 Weighted Pull-ups
  • 12 GHD Sit-ups
  • 20 Inverted Shoulder Taps


AMRAP in 8min:

  • Down and Back Waiter/Farmer Walk (alt arms each way)
  • 5 Wtd OH Situps
  • 10 KBS

WEDNESDAY

Work to a Heavy DL Single

7 sets:
min 1 - 3 Deadlifts (315#|205#)
min 2 - 9 Wall Balls
min 3 - 30 Double Unders

THURSDAY

Split Jerk
1RM

OG Reginals WOD:

  • 500m Row
  • 30 Burpee
  • 10 Shoulder to Overhead (165# | 115#)CrossFit

FRIDAY

Open 17.3

SATURDAY

In Groups of 2 or 3

16-12-8 

  • DB bench press
  • 1 arm row
  • K2E

SUNDAY

500m Row
20 Inverted Burpees
100 Double Unders
20 Inverted Burpees
500m Row

MONDAY

2:00 OH Double KB Hold
-Into-
EMOMx 6

5-10 Kipping HSPU

Ladder for 7 minutes

  • 20 DU,
  • 1 Deadlift (275# | 185#)
  • 20 DU,
  • 2 Deadlift
  • 20 DU,
  • 3 Deadlift ...etc

TUESDAY

10 1-minute rounds of:

  • 3 KB Taters (2 | 1.5)
  • 3 point shuttle run (4/5/6 mats)
  • Max reps burpee

Rest 2 minutes between rounds.

WEDNESDAY

Split Squats

10 - 10 - 10 - 10

For Quality:
9-6-3

  • Weighted Box Jump
  • DB Renegade Rows
  • Candlesticks

THURSDAY

Skill Time: Head stands and HS Walking

 

3 Rounds for Quality:

  • 20ft HS Walk
  • 10 Chin Ups

FRIDAY

CrossFit Open 17.2

SATURDAY

Shoulder Warm Up: Bullet Proof Shoulders!

Tabata
Rotational Ball Slams
Tabata
Barbell Thrusters
(45# | 33#)

Shoulder Body Building:

  • 3x8/8 Inverted KB Presses
  • 3x20 Face Pulls
  • 3x20/20 Supine 1-Arm Dumbbell Protraction

SUNDAY

Cardio!

  • 2k Row Time Trial

6 Minutes rest

  • 800 M Run

4 Minutes rest

  • 150 Double unders for time

MONDAY

In 10 Minutes:
3 RM Max HPSnatch

3 rounds for reps of:
In 3 minutes..

  • 25 Calorie Row
  • Max Hang Power Snatch (95/65)

-3 Min Rest-

TUESDAY

Good Mornings
4x8

6 Minute AMRAP:
Ascending Ladder 3/3, 6/6, 9/9, 12/12, 15/15, etc of:

  • Front Squats, 115/75
  • Toes To Bar

WEDNESDAY

For Time:

Row 2k
every 2m - 5 burpees

3 rounds:
10/10/10m Waiters/Rack/Farmers Walk
20 GHD Sit Ups
20 box jumps

THURSDAY

5 sets in 30 mins
dont remove hands.
Record # for each complete set
Set #1-

  • 5 deadlifts
  • 5 hang power cleans
  • 5 front squats
  • 5 shoulder to overhead

#2 is 4 reps per movement.
#3 is 3 reps of each movement.
#4 is 2 reps per movement.
#5 is 1reps per movement.

FRIDAY

17.1

SATURDAY

Pull Up Negatives
3x3

Partner WOD
3 rounds:

  • 10 Kettlebell Swings (2p | 1.5p)
  • 5 Wall Climbs
  • 2 Pass Resistance sprint (back/forth)


SUNDAY

3 Rounds:

  • 25/22 Calorie Row
  • 12 Alternating Dumbbell Snatches (70/50)
  • 3 Rope Climbs

MONDAY

Box Squat
2 - 2 - 2

For Time:

  • 35 KBS (1.5p | 1p)
  • 25 Burpee Box Jumps (24/20)
  • 35 KBS
  • 25 Lateral Box Jumps (24/20)

TUESDAY

With a continous running clock:
50 Pullups
3 DB Thrusters every Minute (including at 3-2-1-Go)

15-10-5 (Alt arm)

  • DB snatch
  • Single arm SB oh lunges Per arm (50# | 35#)

WEDNESDAY

Tempo Bench Press
2:3:X

In 5 minutes:
500m Row
Max Pistols

THURSDAY

Mini Flight Simulator
AMRAP in 6 Minutes,
10-20-30.... etc.
Unbroken Double Unders

4 Rounds NFT Of:

  • 5-8 GOAT movement (think open!)
  • 12 Weighted Sit-Ups

FRIDAY

Power Clean + Full Clean

Work to Max

AMRAP Ladder in 5min
Power Clean/Burpee
1/1, 2/2, 3/3…etc
rest 2min
.. then
for time
highest rep - 1/1

SATURDAY

21-15-9

  • Wallball "2-fer-1s" (20# | 14#)
  • Collect 30s L-sit between efforts

SUNDAY

2011 CrossFit Games Regional Workout 6
For time:

  • Row 20 calories
  • 30 Burpees
  • 40 dbl db g2o 45 | 30
  • 50 Toes to bar
  • 100 ft Walking lunge w/ 45 | 35 OH plate
  • 150 ft Sprint

MONDAYS

Box Jump
3rm for height

5 rounds:

  • 45 double unders
  • 30 situps (L2 - GHD)
  • 15 deadlifts (250# | 185#)

TUESDAY

Overhead Squats

4x3

OPEN WOD 15.2
From 0:00-3:00 minutes
2 rounds of:

  • 10 Overhead Squats (M=95lbs, F=65lbs)
  • 10 Chest to Bar Pull-ups


From 3:00-6:00 minutes
2 rounds of:

  • 12 Overhead Squats (M=95lbs, F=65lbs)
  • 12 Chest to Bar Pull-ups


From 6:00-9:00 minutes
2 rounds of:

  • 14 Overhead Squats (M=95lbs, F=65lbs)
  • 14 Chest to Bar Pull-ups

... ETC

WEDNESDAY

Max Effort

2x 60s Max Effort AD Bike

AMRAP in 12 minutes:

  • 20 Plate Nurpees (45# | 35#)
  • 20m Pinch Plate Carry (45# | 35#)
  • 30 Russian Twists (45# | 35#)

THURSDAY

Tempo Dips
4x3 @ 2121 Tempo

4 Rounds for Efficency:

  • 21 Cal Row*
  • 15 Hollow rocks**
  • 9/9 BCKWD Step Stationary Lunges

FRIDAY

D.B. "Christina"
AMRAP in 20 minutes

  • 9 Pull-ups
  • 9 Squat Cleans (35# | 25#)
  • 9 Kettlebell Swings (1.5/1 pood)
  • 9 Toes-to-Bar
  • 9 Push Press (35# | 25#)
  • 9 Burpees


FGB Athletes:
Change Cleans to Power
Change PP to Renegade Rows

SATURDAY

FIGHT GONE BAD!

(NO REGULAR SCHEDULED CLASSES.  REGISTER HERE)

SUNDAY

Skill: Agility and Running Drills

GOATS BROTHER
15 - 12 - 9 - 6 - 3
Your Goat (think open!)
10 - 20 - 30 - 40 - 50
Double Unders 

MONDAY

Clusters
5 - 5 - 5

"Jackie"
1000 meter row
50 Barbell Thrusters
30 pull-ups

TUESDAY

Every 3 minutes for 12 minutes

  • 10 KBS (1.5p | 1p)
  • 100' HS Walk

Rest 7:00

AMRAP in 7 minutes:

  • 2 HS Box Circles (R/L)
  • 8 Burpees

Finisher:
100 Hollow Rocks
100 Superman Rocks
Alt btwn rocks as needed

WEDNESDAY

Back Squat
4x5

For Time:

  • 20 Back Squats (225# | 163#)
  • 40 Ball Slams
  • 60 Box Jumps

THURSDAY

MUSCLE UP SKILL TIME!

AMRAP in 15 minutes:

  • 4 bar muscle-ups
  • 6 Turkish get-ups (45# | 35#)
  • 8 ring push-ups

FRIDAY

Deadlifts

3x5

CROSSFIT OPEN WOD 15.1
AMRAP in 9 minutes of:

  • 15 Toes to Bars
  • 10 Deadlifts (M=115lbs, F=75lbs)
  • 5 Snatches (M=115lbs, F=75lbs)

SATURDAY

Skills - GHD FUN

3 Rounds:

  • 60 Double Unders
  • 20 Wall Balls (20# | 14#)
  • 3 Rope Climbs
  • 20 GHD Situps
  • 3 Wall Walks
  • 20cal Row

rest 2 minutes

SUNDAY

Skill time: Pistols!

10 Rounds for time:

  • 20 Lateral Hops
  • 6 Ring Dips
  • 6 Toes to bar
  • 6 Alt Pistols

MONDAY

"Christine" Deconstructed

3 rounds:
1 min max:

  • 3 deadlifts (225# | 155#)
  • 3 nurpees

90s - rest

3 sets:
1min max:

  • box jumps 24" (step-down)

90s - rest

3 sets:
1min max:

  • row

90s - rest

TUESDAY

WTD Pull Up
1RM

30 Rounds:

  • 5 Burpees
  • 1 Bar Muscle-up

WEDNESDAY

OHS
2RM
(from the floor)

A.M.R.A.P. in 12min

  • 7 Push presses (135# | 93#)
  • 10 OH Squats
  • 15 Hollow Rocks

THURSDAY

Pause Back Squat
4x2

For Time:

  • LH Farmer's Walk AHAP
  • 30 Ball Slams
  • RH Farmer's Walk
  • 20 Ball Slams
  • LH Farmer's Walk
  • 10 Ball Slams
  • RH Farmer's Walk


FRIDAY

3 rounds for time:

  • Row 50 calories
  • 100 double-unders (scale:75, L2: 150)
  • 50 walking lunges

SATURDAY

Clean and Jerks
1RM Max

OPEN WOD RETEST: 11.3

AMRAP 5 mins
Squat Clean and Jerk
(Men: 165lbs,75kg Women: 110lbs, 50kg)

Open 11.3 Results
Male 1st: 93 reps
Male 1000th: 56 reps
Female 1st: 90 reps
Female 1000th: 42 reps

SUNDAY

K.B. Love
AMRAP in 20min

  • 20 KBS
  • 15 Goblet Squats
  • 10 KB SDLHP
  • 6 TGU

MONDAY

Power Snatches

1x5

Alternating On the Minute x 12 Minutes

  • 10 Power Snatch (75# | 55#)
  • 10 Knees to Elbow

2 Rounds MAX EFFORT:
60's Max Double Unders Reps
60's Max Row For Meters (switch)

TUESDAY

Morrison
50-40-30-20-10

  • Wall Ball Shots (20/14)
  • Box Jumps (24/20)
  • Russian Kettlebell Swings (1.5p | 1p)

WEDNESDAY

2 Push Press + 2 Push Jerk
2+2 - 2+2 - 2+2 - 2+2

TEAM WOD
Resistance Sprint
5-4-3-2-1 Strict Deficit HSPU

THURSDAY

Skill: Butterfly Pull Ups

Level 2 Tester
10min "Cindy"

AMRAP in 10 minutes:

  • 5 Pull Ups
  • 10 Push Ups
  • 15 Air Squats

FRIDAY

Front Squats
4x3

For Time

  • 100 Double Unders
  • 50 Ball Slams
  • 100 Double Unders

SATURDAY

6 Rounds
3 Minute AMRAP:

  • 3 Power Cleans (155/105),
  • 6 Kettlebell Swings,
  • 9 V Ups

1 minute rest between rounds

SUNDAY

Dips
4x3

Pistols
4x3

Open Workout 12.1

AMRAP 7 mins
Burpees

Open 12.1 Results

Male 1st: 161 reps
Male 1000th: 124 reps
Female 1st: 143 reps
Female 1000th: 110 reps

MONDAY

SKILL: HSPU Efficiency

Diane
21 - 15 - 9
Deadlifts
HSPU

TUESDAY

Bar Muscle Ups
Lvl 2 3x5 WTD
Lvl 1 3x Max
Beg 3x Max Chest to Bar

Open Workout 14.4

AMRAP 14 mins

  • 60 Calorie Row
  • 50 Toes to Bar
  • 40 Wall Balls (20# | 14#)
  • 30 Cleans (135# | 95#)
  • 20 Muscleups

Open 14.4 Overall Results
Male 1st: 277 reps
Male 1000th: 203 reps
Female 1st: 256 reps
Female 1000th: 186 reps

WEDNESDAY

Skills: Static Work!

10 rounds of:
30 seconds of burpees
Rest 30 seconds
30 secs of Hollow Rocks
Rest 30 seconds

THURSDAY

Thrusters
5 - 5 - 5

1 Minute Max Effort:

  • L KB Snatch (1.5P | 1P) (left)
  • KB Taters
  • R KB Snatch  (right)
  • Box Jumps (24" | 20")
  • L KB Snatch (left)
  • Double Unders
  • R KB Snatch  (right)


FRIDAY

AMRAP in 20 minutes of:

  • 5 Hang Power Cleans (135 | 93)
  • 10 Ball Slams
  • 20 Pulls on the Rower
  • 30 Unbroken Double Unders

... score is total cals on Rower

SATURDAY

Back Squats
3x5

3 Rounds:

  • 20 Front Rack Barbell Lunges (155# | 103#)
  • 20 Over-the-Bar Burpees

SUNDAY

Superset

  • Renegade Rows
  • False Grip Static Hang


E4M for 6 Sets, within 2 minutes complete the following work:

  • 15 GHD Sit-ups
  • 5 Weighted Dips
  • 5 Dead-hang Weighted Chin-ups

MONDAY

CrossFit TOTAL
3 attempts at your max:

  • Back Squat
  • Strict Press
  • Deadlift

TUESDAY

Muscle up clinic

50-40-30-20-10:

  • V Ups (LVL 2 - GHD sit-ups)
  • Double Unders

WEDNESDAY

Superset

4x4/4/4

  • Dumbbell Bench Press
  • Dumbbell Bent Over Row
  • Dumbbell Lateral Raise

For Time:

  • 20 Up N Over Box Jumps 24/20
  • 50 Heavy Wall Balls 30/20
  • 20 Up n Over Box Jumps

THURSDAY

AMRAP Ladder in 12 minutes:

  • Backward/Forward Shuttle Run
  • 2 KB Cleans (2p | 1.5p)
  • 2 C2B

KBs and C2B ladder up by 2
Shuttle stays at 3
 

FRIDAY

Snatch
1RM

For time:

  • Row 1K
  • 100 Push-ups
  • 10 Snatches 135 | 95

(RX+ - 155# | 113#)

Saturday

Alternating Tabata

  • L-Sit
  • HS Walk

For Time:

  • 50 Hollow Rocks
  • 40 Russian Kettlebell Swings
  • 30 Ball Slams
  • 20 Goblet Walking Lunges
  • 10 Wall Climbs

 

SUNDAY

The "Official CF WU"
3 rounds of 15:

  • Samson stretches (do the Samson stretch once each round for 15-30 seconds)
  • Overhead squats w/PVC
  • Sit-ups
  • Back extensions
  • Pull-ups
  • Dips

AMRAP in 15 minutes

  • 50 Double Unders
  • 10 front squats (185# | 123#)
  • 20 GHD sit-ups

TUESDAY'S HOLIDAY WOD

Consecutive Pull Up Test!

PANIC BREATHING

PARTNER WOD

Alt. partners perform time trial rows: 
500/500, 400/400, 300/300, 200/200, 100/100. 

One partner rows, the other “rests”

"REST" - 2 KBs in the rack position (24/16kg). “resting” partner racks bells during the entire row. 
*Unracking bells before the end of the row is a 10 V Up penalty for each offense

Monday's Holiday WOD

Team WOD

In teams of 2

26 Minute AMRAP

Partner A - 400m Run

Partner B - AMRAP ________ until A returns.

Switch and repeat.

  • Round 1: Hang Power Cleans & Jerks (135# | 93#)
  • Round 2: Back Squats  (135# | 93#) 
  • Round 3: Double Unders
  • Round 4: Burpees

...If above is completed in less than 26 minutes, start over and continue until 26 minute cap.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

U.S. Marine Corps Major Douglas A. Zembiec, 34, of Albuquerque, New Mexico, assigned to Headquarters Battalion, Marine Corps National Capital Region, Henderson Hall, based in Arlington, Virginia, was killed during a firefight on May 11, 2007 in Baghdad, Iraq. He is survived by his wife Pamela, daughter Fallyn, parents Donald and Jo Ann, and brother John.

MONDAY

Zembeic

5 Rounds for Time
11 Back Squats (185# | 133#)
7 Burpee Pull-Ups (Strict)
400 meter Run

TUESDAY

Push Press
4x2

3 Rounds for time:
25 GHD sit-ups
25 Hip Extensions (BB GMs)
50 Double Unders

WEDNESDAY

Deck of Death!

Draw cards from a standard 52 card deck plus 2 jokers. Each card you draw tells you what exercise to do and how many reps you must complete.
Card values = reps
(face cards = 10, Aces = 11).
Suit = exercise.

Hearts = Push Ups
Diamonds = V Ups
Clubs = Wall Balls
Spades = Toes to Bar
Jokers = 200m Run Burden Run (Plate)

Work your way through the entire deck, for time. Go as fast as you can (with good form!).

THURSDAY

Hang Power Snatches
1RM

FOR TIME:

400m Run, Then…..
10 Rds
- 8 KB Snatches
- 10 Dbl Lateral Hops
then….. 400m Run

FRIDAY

FOR TIME:

30-20-10
- Burpees
- Lunges

compare to 10/22/16

SATURDAY

HOLIDAY WOD!

SUNDAY

HOLIDAY WOD!

Days of Gymnastics

1 Rope Climb
2 Forward roll
3 GHD
4 Toe 2 Bar
5 Hollow Rock
6 Pull UP
7 RIng Dip
8 Knee to Elbow
9 Push Ups
10 Pistols
11 HSPU
12 Muscle Ups

MONDAY

Tempo Back Squat
3:1:3:2
3x3

2 Rounds for time:
21 Handstand push-ups
14 Back squats (185# | 123#)

TUESDAY

6 Rounds for reps:
1 minute of Bike/Row/Ski Erg
1 minute of Ball Slams
1 minute of Double Unders
1 minute of Rest

WEDNESDAY

Chin Ups
3RM Max Weighted

Skill Time: Gymnastics:
8 rounds:
:20 Ring Plank Hold
:40 rest
:20 Supine Ring Hold
:40 rest.
*Ring plank hold: Plank position with feet on a box and hands on the rings- scale by lower feet to ground.

For Time:
500M ROW

THURSDAY

TGU

FRIDAY

Clean
3RM

Elizabeth

21-15-9
Cleans (135# | 93#)
Ring dips

SATURDAY

Partner WOD

  • 50 KB swings / Handstand Hold

  • 50 Situps / Static Squat
  • 50 Box Jumps / OH Plate Hold
  • 200m run / Plank

Each partner does each movement.  5 burpees for every broken static position.

SUNDAY

WYK

5 Rounds for Time
5 Front Squats (225 | 153)
5 Rope Climbs
400 meter Run (45 | 35 plate)

MONDAY

Max L Sit

Clean and Jerk
15 Reps

(weight cannot be rested on the ground.  Resting at the hang, rack, or overhead is O.K.  At the ground, the athlete must touch and go.)

Tabata

V Ups (Lvl 2 - GHD Sit Ups)

TUESDAY

Box Squats
5 x 5

10 - 8 - 6 - 4 - 2
Chin Up (WTD)
Wall Balls (30# | 16#)
Ball Slam (AHAP)

WEDNESDAY

"Adrian"
7 Rounds:

  • 3 Foward Rolls
  • 5 Wall Climbs
  • 7 Toes to Bar
  • 9 Box Jumps (30" | 24")

Compare to 6.27.16

THURSDAY

Wtd Push Ups
5RM

3 Rounds Max Effort:

  • 1 Shuttle Sprint
  • 12 KB Russian KB Swings (2p | 1.5p)
  • 12 Burpees

Rest 1 Minute

FRIDAY

Painstorm XII

For Time

  • 400 meter Run
  • 50 Back Squats
  • 50 Front Squats
  • 50 Overhead Squats
  • 400 meter Run
  • 50 Shoulder Presses
  • 50 Push Presses
  • 50 Push Jerks
  • 400 meter Run
  • 50 Hang Power Cleans
  • 50 Hang Power Snatches
  • 400 meter Run

SATURDAY

Sumo Deadlift

3x5

5 Rounds:

  • 12 KB/DB Walking Lunges 70/50 per hand
  • 60's Max Calorie Row/Air Dyne

Rest 90's

compare to 1.28.16

SUNDAY

Skill: Muscle Ups

EMOM for 16 minutes

  • Even - 50′ burpee broad jumps
  • Odd - 60s max calories row or airdyne