Monday, 6/26/17

Skill: Heel Claps
(It's Rat-Catcher's Day, so get your feet off the floor! Also Forgiveness Day, so forgive me if you hate the heel claps...)

EMOM 16
min 1: Heel Claps
min 2: Curtis P's (115/75)
min 3: 200m run
min 4: rest
Score is total of all reps of heel claps + CurtisP's

Tuesday, 6/27/17

Strength: 3x5 RDLs

"Helen-ish" (it's Helen Keller Day! Also Sunglasses Day, which is a little messed up...)
3 Rounds For Time
- Row 500m
- 21 Box Jumps (24/20")
- 12 Pushups
(15 min cap)


Wednesday, 6/28/17

Skill: Cartwheels

"A Day in the Life of Paul Bunyan"
(It's Paul Bunyan Day)
AMRAP 16
Teams of 3-5, start at different stations:
A) Sled Drags x1
B) 1-arm KB Farmer Carry x5/hand
C) Banded Wood Choppers x10/side
D) Shoulder Taps x20
Switch when all stations done

Thursday, 6/29/17

Work to a heavy set in 15 min of:
2PC + 2SC

you don't have to hang onto the bar

"Bottle Rocket"
For Time
25 Burpees
25 Power Cleans (135/95 lbs)
25 Burpees
7 Wall Balls (20/14) at the top of each minute (starting at 1:00)
(15 min cap)

(It's National Hug Holiday, so give your coach a hug)

“Bottle Rocket” is one of CrossFit New England’s official benchmarks. Though CFNE names their daily WODs "for fun," this WOD is from a short list provided to us by CFNE’s Director of Operations, Eamon Coyne. Eamon called this workout “Death Race,” but we couldn’t find it published by that name.
CrossFit New England is famous for being the training ground for multiple CrossFit Games champions, under the expert eye of head coach and owner, Ben Bergeron.


Friday, 6/30/17

Skill - Lateral stability with Crossover box step-ups

"Dodging Meteors"
(It's Meteor Watch Day)
5 Rounds: 
- 12 DB Snatch alternating (AHAP unbroken)
- 12 Lateral Box Push Offs
- 5-10-15 Side Shuffle
Rest 1 min balancing :30 on each foot

Saturday, 7/1/17

100 Muscle Ups for Time
(It's International Joke Day)

In Reality:

EMOM 10
even = 5 Weighted Pullups (aim to build/set)
odd = 5 Ring Rows
chicken neck = no rep
no thumb around bar = no rep

5 min AMRAP:
- 3 Bar MUs
- 15 Air Squats

5 min Rest

5 min AMRAP:
- 6 TTB or V-Ups
- 12 RKBS

Sunday, 7/2/17

Every 3 minutes for 21 minutes:
(Today is World UFO day - every 3 min someone in the world reports a UFO)
- 5 Power Cleans (185/125, Rx+ 225/155)
- 200m Run

Score is total seconds of rest (tally on the wall each round, not finishing the run in time = 0)

MONDAY, 6/19/17

Box Squat 2-2-2-2 @ 31X1
NO FAILS

"Earn Your Saunter"
(it's World Sauntering Day)
3 rounds:
1 min max: cals Row/Bike/Erg
1 min rest/walk/saunter
1 min max: 10 jumping squats/10 jumping lunges (alternate each 10)
1 min rest/walk/saunter

TUESDAY, 6/20/17

Skill: Front Levers

"Ester's Revenge"
AMRAP 12
- 1 strict Muscle-Up
- 6 1-leg Burpees (right)
- 6 1-leg Burpees (left)
- 24 DUs (Rx+ = 1-leg)
 

WEDNESDAY, 6/21/17

Work to a 1RM Turkish Getup in 12 minutes

"Get Outside, It's Beautiful"
(It's the First Day of Summer)
6 rounds
- 3 Hang Power Cleans (155/105#)
- 6 Push Jerks
- 9 OH Plate Situps (45/35)
800m run cash out

THURSDAY, 6/22/17

A. Skill/Fun - Max Slam Ball Toss
B. Tabata - RKBS
C. 500m Row for Time

D. Sun's Out Guns Out
(It's Stupid Guy Thing Day)
4 rounds for QUALITY
:30 Dips (or banded tricep pulldowns)
:30 rest
:30 Bicep Curls (DBs or barbell, or banded)
:30 rest

FRIDAY, 6/23/17

15 min - Build to a heavy single of
Hang Snatch + OHS

"Anniebel"
(It's National Pink Day)
50-40-30-20-10 DUs & Situps
3 Hang Snatches after each round
(squat snatches if mobility/technique allows) 135/95
 

SATURDAY, 6/24/17

Skill: side planks

"Swimming with the Deadlifts"
(It's Swim a Lap Day)
EMOM 16
even = 5 DLs (245/165)
odd = 15 arm haulers

SUNDAY, 6/25/17

Skill/Practice - Kipping swing

For Time:
- 50 Pullups
- 40 Front Squats (115/75)
- 30 Toes to Bar
- 20 Rolling Pistols
10 min cap, scale appropriately to get to all movements

MONDAY

(Red Rose Day)

Skill: Balance - Front/Back Scales

"65 Roses"
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Deadlifts (205/145)*
- 65 Russian Twists (1 DB**)
then
- 65 DUs
- 65 lateral jumps over DB
then
- 65 Pistols
- 65 renegade rows
then
- 65 DUs
- 65 lateral jumps over DB

TUESDAY

(Sewing Machine Day)

e90S for as long as possible

3 Clean & Jerk
PC or SC, PJ or SJ

Tabata

1-arm DB Thruster

Accumulate 5 min in plank (Rx+ = rings)

WEDNESDAY

(Flag Day, Army Birthday)

TK
AMRAP 20 or 7 rounds, whichever first:

  • 8 Strict Pull-Ups
  • 8 Box Jumps (36 | 30)
  • 12 Kettlebell Swings (2P | 1.5P)

THURSDAY

(Global Wind Day)

EMOM for 10 minutes:

  • even = 3 cossack squats per side
  • odd = 3 weighted lateral step-ups per side

"Wind & Fire"
(also Smile Power Day, so put away your pain face)
4 Rounds:
:30 max effort at

  • Mtn Climbers (left/right = 1)
  • Air Squats
  • Prowler (1 length = 1)
  • Assault Bike (cals) 
  • max burpees (no clap)**

4:00 rest

*2 scores - total of the 4 movements and total burpees

FRIDAY

(It's Fresh Veggies Day)

Skill: Grip Tests!

"Farmer Jon"

  • 10 Pendlay Rows (supinated grip)
  • 6 Pinch Carries around barbell
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 1-hand FW around barbell (Left)
  • 400m run
  • 10 Pendlay Rows (supinated grip)
  • 6 1-hand FW around barbell (Right)
  • 400m run
  • 10 Pendlay Rows (pronated grip)
  • 6 Pinch Carries around barbell
  • 400m run

SATURDAY

(World Juggling Day)

EMOM for 8 minutes:

Strict HSPUs (pick a number you can hit every minute)

"Don't let me down"
Teams of 3-4
5 rounds

  • 10 each: reps in WB train
  • 10 each: hollow rocks
  • 10 each: KB Taters
  • 10 each: superman rocks

SUNDAY

(Today is Father's Day)

Bench Press

In 12 minutes

Build to a heavy 3 @ 21x1 tempo

"The Anti Dad Bod"
AMRAP in 10 min:

  • 1 slam ball carry in 1-arm*
  • 5 situps
  • 10 Pushups
  • 15 slam balls

MONDAY

Tempo Deadlifts

5-5-5-5-5 @32X1

AMRAP 10

  • 2 wall walks
  • 6 Step-back lunges w/bear-hug-twist

TUESDAY

Skill: Rope Climbs

"D-Day" (73rd anniversary)
Partner WOD:

  • 4,000m Row
  • 100 box jumps
  • 20 rope climbs

(20min cap)

Followed immediately by:

  • 400m Burden Run
  • 100 flutter kicks together
  • 100 arm haulers together

WEDNESDAY

Every 3 min. for 4 total sets
4 Front Squats @ 12X1
(2s @ bottom)

"Play, Rewind, Repeat"
AMRAP in 5 minutes

  • 2 Hang Power Cleans ( 115/75)
  • 4 Hang Squat Cleans (1.5/1)
  • 6 Russian KBS

Rest 5, Repeat

THURSDAY

Skill: Skin the Cats

"You my Buddy"

  • 80 Pullups (buddy hangs on bar)
  • 3 buddy carries each*
  • 80 no-PU burpees (buddy in plank)
  • 3 buddy carries each
  • 80 TTB (buddy holds hollow)
  • 3 buddy carries each

*each carry is 1 length of the floor

FRIDAY

KB Bottoms-Up Press:
5-5-5
Then:
Take the weight of set 3, find the closest DB to that weight and do:

1 set of max strict press each arm

"Stuck Duck"
4 Rounds:

  • 10 OHS (115/75)
  • Duck walk around barbell once each direction
  • 50 DUs

10 min cap

SATURDAY

Skill: L-Sits

AMRAP in 15 minutes

  • 20s L-sit
  • 10 Power Cleans (135/95)
  • 20/15 cal row

SUNDAY

Hang Power Snatch
Work to a heavy 5 in 12 minutes

AMRAP in 5 minutes:

  • 10 DB Snatch alternating (50/35)
  • 10 Burpees

AMRAP in 5 minutes:

    2 Bar Muscle Ups
    4 1-arm Lunges (L) (50/35)
    4 1-arm Lunges (R)

    MONDAY

    MURPH
    *with 20/14# weight vest
    1 mile run
    100 pullups
    200 push ups
    300 air squats
    1 mile run

    TUESDAY

    EMOM for 10:

    • 1 Power Clean
    • 1 Hang Power Clean
    • 1 Hang Squat Clean

    27-21-15-9

    • Russian Twists with Plate (35/25)
    • No push up Burpee to Plate
    • Reverse Lunge

    WEDNESDAY

    Skill work: Handstand holds and walks

    3 Rounds, for QUALITY

    • 100' Double KB OH carry*
    • Bear Hug Carries (AHAP)*
    • 10 DB Z Press @30X1

    * 2 lengths grass

    THURSDAY

    Back Squat
    3x3

    E4MOM x 16 minutes (4 sets):
    10 Pendlay Rows followed by:
    500m row
    or 400m run
    or 500m ski erg
    or 40/30 cals AB

    FRIDAY

    Skill work: Pistols

    3 Rounds:
    15 min cap

    • 40 Double Unders
    • 30 Alternating Pistols
    • 20 DB Hang Power Cleans (35/25#/hand)

    SATURDAY

    Push Press

    12 min to establish heavy triple

    EMOM for 15 min @75-80% of Part A weight

    • 4 Deadlift
    • 3 Power Clean
    • 2 Shoulder to Overhead

    SUNDAY

    Power Clean + Push Jerk

    12 min to Build to a heavy 3 TnG

    6 sets, every 3 min:

    • 10 box jump overs (24/20)
    • 1 shuttle sprint

    MONDAY

    Romanian Deadlift
    5x5

    For reps:
    Tabata Russian KB swing (53/35)
    ---Rest 2 min---
    Tabata single arm KB Push Press
    ---Rest 2 min---
    Tabata Goblet Squat

    TUESDAY

    Skill work: Muscle Up

    Regionals Event 2 Variation
    For time, 9 min cap
    21-15-9

    • DB Snatch (50/35)
    • Ring dips (good sub: ring pushups)

    WEDNESDAY

    E2MOM x 10 min
    5 Front Squats

    Regionals Event 3 Variation

    • For time, 16 min cap
    • 100ft Dumbbell walking lunges
    • 100 Double Unders
    • 50 Wall Balls
    • 100 Double Unders
    • 100ft DB WL

    **Include 3 rope climbs anywhere in the workout

    THURSDAY

    Skill work: KB Snatch

    Regionals Event 4 Variation
    For time, 15 min cap

    • 3 wall walks
    • 10 TTB
    • 10 Double KB Deadlift (70/53)
    • 3 wall walks
    • 12 TTB
    • 12 Double KB Deadlift
    • 3 wall walks
    • 14 TTB
    • 14 Double KB Deadlift
    • 3 wall walks
    • 16 TTB
    • 16 Double KB Deadlift

    FRIDAY

    Seated DB Press
    5x5

    Regionals Event 5 Variation
    For time, 11 min cap

    • 7 Muscle Ups
    • 21 Single Arm OH Squat (50/35# DB)
    • 5 Muscle Ups
    • 15 Single Arm OH Squat 
    • 3 Muscle Ups
    • 9 Single Arm OH Squat 

    SATURDAY

    Skill work: Rowing & DBall technique

    Regionals Event 6
    For time, 6 min cap

    • 30/25 cal bike or row
    • 20 Burpee Box Jump Over 30/24”
    • 10 DBall to shoulder 

    SUNDAY

    Skill: Turkish Get Up
    work up to 3 heavy singles/arm

    "United 5-0"

    Partner WOD for Time

    • 60 Front Rack Lunges (75/55)
    • 50 Lateral Burpees Over The Bar
    • 40 Sumo Deadlift High Pulls
    • 30 Knees To Elbows
    • 40 Sumo Deadlift High Pull
    • 50 Lateral Burpees Over The Bar
    • 60 Front Rack Lunges

    Monday

    Skill work: Rope Climbs

    4 Rounds for Time

    • 9 DB Push Press (35/25)
    • 7 DB Thruster
    • 5 DB Front Squat
    • 400m Run

    TUESDAY

    Sumo Deadlift

    12 min to establish heavy single

    For calories:

    AMRAP in 4 min

    • 21 Toes to Bar
    • 21 Burpees
    • Max cal row

    4min rest

    AMRAP in 4 min

    • 18 Toes to Bar
    • 18 Burpees
    • Max cal row

    4min rest

    AMRAP in 4 min

    • 21 Toes to Bar
    • 21 Burpees
    • Max cal row

    WEDNESDAY

    Skill work: DBall to Shoulder

    18 min EMOM
    min 1: 6 DBall Over the Shoulder (choose a weight that you can get done in in ~0:30)
    min 2: 8 Slam balls (choose a weight that you can get done in in ~0:30)
    min 3: 20m walking lunges (1 length grass)

    THURSDAY

    Hang Power Snatch
    1-1-1-1-1

    5 rounds, for reps
    2 min on, 1 min rest

    • 10 Power Snatch (~70% of Part A)
    • 5 OHS
    • Max DU in remainder of interval

    FRIDAY

    Skill work: Seated box jump

    10 min to establish max height

    "The Chief"
    5 rounds:
    3 min work, 1 min rest

    • 3 Power cleans (135/95)
    • 6 Push-ups
    • 9 Air SquatsA.

    SATURDAY

    Box Squat

    5x1

    4 Rounds for Quality

    • 40m Front rack carry 53/35
    • 10 burpee broad jumps
    • 0:20 sec false grip hold (sub: hold ring row from a false grip)"

    SUNDAY

    Regionals Event 1 Variation

    For time, 25 min cap
    1200m run
    12 rounds:

    • 4 HSPU
    • 8 pullups
    • 12 air squats

     

    MONDAY

    AMRAP in 7 minutes

    • 12 stepback lunges
    • 8 Sumo Deadlift High Pulls

    Strict Press

    5-3-2-2-1

    AMRAP in 7 minutes

    • 8 Push press (95# | 63#)
    • 250m Row

    TUESDAY

    For Time:

    • 25 Kettlebell Swings (1.5p /1p)
    • 50 Sit-ups
    • 100 Double-unders
    • 20 Kettlebell Swings
    • 40 Sit-ups
    • 80 Double-unders
    • 15 Kettlebell Swings
    • 30 Sit-ups
    • 60 Double-unders
    • 10 Kettlebell Swings
    • 20 Sit-ups
    • 40 Double-unders
    • 5 Kettlebell Swings
    • 10 Sit-ups
    • 20 Double-unders

    THURSDAY

    For Quality:
    5 rounds:

    • Handstand Hold 30s
    • Max HSPU
    • Static Pull Up Hold 30s
    • Max Strict Pull Ups
    • Hold Top of Ring Dip 30s
    • Max Ring Dips

    FRIDAY

    Front Squat
    3 - 3 - 3 - 3

    Last Ascent
    5-10-15

    • Back Squat (225/155)
    • Box Jumps (24/20)

    SATURDAY

    In 15 minutes:
    Work to a max Hang Power Clean

    Teams of 3
    20 Minute AMRAP:

    • Station 1 - Assault Bike/Row for Max Cals
    • Station 2 - 50' Double KB FR Walking Lunges (2/1.5)
    • Station 3 - Rest

    * Switch stations when Lunges are completed
    **Score is Max Cals Accumulated

    SUNDAY

    3 Rounds:

    • 21 R Dumbbell Snatches
    • 10 L Pull-ups
    • 21 L Dumbbell Snatches
    • 10 L Pull-ups

    MONDAY

    AMRAP in 25 Minutes
    (With a partner - Complete a full round then switch)

    • 250m Row
    • 12 Lateral Burpees over Rower
    • 12 Power Snatch (115/75)

    TUESDAY

    Bench
    3RM

    21-15-9-15-21

    • Double RKB Swings
    • Bench Press @ BW


    WEDNESDAY

    3 Rounds:

    • 10 Power Cleans (155/105)
    • 20 Ball Slams
    • 50 Double-unders

    Accessory
    4x 8 Barbell Roll outs

    THURSDAY

    Thruster (from the rack)
    3RM

    Regionals Events #3

    For Time

    • 104 Wall Ball Shots (20 |14)
    • 52 Pull-Ups

    Time Cap: 6 minutes

    FRIDAY

    Barbell Good Mornings

    3x4 @ 3111

    PANIC LADDER

    Partner WOD.

    • 500/500
    • 400/400
    • 300/300
    • 200/200
    • 100/100

    Every row performed at MAX intensity. One partner rows, the other “rests”

    “rest” is completed with two KBs in the rack position (24/16kg). “resting” partner racks the bells during the entire row. Unracking of bells before the end of the row is a 5 burpee penalty for each offense

    SATURDAY

    Back Squats
    6x3

    For Time:

    • 75 Double Unders
    • 30 Ft Handstand Walk

    SUNDAY

    5 rounds:

    • 3 Power Clean (BW)
    • 5 Front Squat (BW)
    • 7 Ring Dips
    • 15 Pullups

    MONDAY

    Tempo Back Squats
    3x4 reps @ 32X1

    Every 3mins for 12 minutes

    • 250M Row
    • 8 Front Rack Lunges (135/93)
    • 10 box jumps (24/20")

    TUESDAY

    For Time:

    • 40 Pull Ups
    • 40 Air Squats
    • 40 Alt KB Power Cleans
    • 40 Burpees
    • 40 KBS

    WEDNESDAY

    Push Press
    3x5

    Death By Thrusters
    (115# | 75#)

    THURSDAY

    Seated Box Jumps

    4x3

    3 rounds:

    • Max reps in 90s
    • 25 Double Unders
    • 8 burpees
    • Max Power Cleans (135# | 95#)

    5 minutes rest between rounds

    FRIDAY

    Deficit Deadlifts
    8 - 8 - 8

    AMRAP in 10min:

    • 3 Deadlift 315
    • 3 V UPs
    • 3 Deadlift
    • 6 V Ups
    • 3 Deadlift
    • 9 V Ups…

    SATURDAY

    "Angie"

    • 100 Pull Ups
    • 100 Push Ups
    • 100 Sit Ups
    • 100 Squats

    SUNDAY

    AMRAP in 4 minutes:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs (24” | 20”)
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead (115# | 75#)
    • 40 Kettlebell Swings (1.5p  | 1p)
    • 50 Double Unders


    Rest 3 minutes, then

    AMRAP in 6 minutes:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead 
    • 40 Kettlebell Swings
    • 50 Double Unders


    Rest 3 minutes, then

    Complete for time:

    • 500 Meter Row
    • 10 Burpee Box Jump-Overs 
    • 20 Toes-to-Bar
    • 30 Shoulder to Overhead
    • 40 Kettlebell Swings
    • 50 Double Unders

    MONDAY

    "Cameron"
    For time:

    • 50 Walking lunge steps
    • 25 Chest to bar pull-ups
    • 50 Box jumps, 24/20
    • 25 Triple-unders
    • 50 Back extensions
    • 25 Ring dips
    • 50 Knees to elbows
    • 25 Wallball "2-fer-1s", 20/14
    • 50 Sit-ups
    • 5 Rope Climbs, 15 ft

    TUESDAY

    Front Squat + Jerk
    Max

    3 Rounds

    • 15 DB Thrusters (50# | 35#)
    • 30 GHD situps

    WEDNESDAY

    8 rounds:

    • 6 Pull Ups
    • 8 Ball Slams
    • 1 Deadlift (~80%)

    Rest 1 minute between rounds

    THURSDAY

    Overhead Squat
    1 - 1 - 1 - 1

    Back Squat
    1 - 1 - 1 - 1

    Max Push Ups

    FRIDAY

    Lactic Threshold Training:
    3 rounds

    • 250m Row
    • 15 KB Swings (1.5p | 1p) (Rx+ 2p | 1.5p)
    • 20 Burpees
    • 15 KB Swings
    • 250m Row

    Rest 5 Minutes

    SATURDAY

    TBD
    Strength Piece from 2017 Masters Regionals

    WOD
    Strength Piece from 2017 Masters Regionals

    SUNDAY

    TBD
    Strength Piece from 2017 Masters Regionals

    MONDAY

    Tempo Dips
    4x3 @ 20X1

    30 - 20 - 10

    • Front Rack BB Lunges (95 | 65)
    • V Ups

    TUESDAY

    AMRAP IN 20 MINUTES:
    Teams of 3:

    • 7 Kettlebell Swings (70/53#)
    • 7 Box Jumps (24/20″)
    • Shuttle Sprint
    • 7 Burpees
    • Shuttle Sprint

    WEDNESDAY

    Every :90 for 12 minutes:

    • 1 Hang Snatch
    • 1 Snatch
    • 1 Overhead Squat

    Then, AMRAP in 6 minutes

    • 30 Double Unders
    • 3 Hang Power Snatches (135/95)

    THURSDAY

    Pull Up Negatives
    3x3

    Resistance Band Nicole
    4 Rounds:

    • 30m Resistance Band Sprint
    • Max Pull Ups

    FRIDAY

    9 - 6 - 3

    • Strict Handstand Push-ups
    • Clean 

    Pause Back Squat
    5x3

    SATURDAY

    Teams of 3:

    • 100 Calorie Row
    • 75 Burpees over Bar
    • 45 Deadlifts (225/165)
    • 100 Toes to Bar
    • 45 Deadlifts (225/165)
    • 75 Burpees over Bar
    • 100 Calorie Row

    SUNDAY

    "Betty"
    5 Rounds:

    • 12 Push Press (135 | 95)
    • 20 Box Jumps (24 | 20)

    Monday

    "Laura Mayes"
    4 Rounds for Time

    • 40 Double Unders
    • 12 Shoulder-to-Overheads (135/95)
    • 12 Back Squats (135/95)
    • 12 Burpees

    TUESDAY

    Bench Press
    5x5

    Amrap 15 minutes of:

    • 15 Cal Row
    • 10 Bench Press (135# | 95#)

    WEDNESDAY

    Skill Time

    • Static Hang Test
    • 3x10 Hanging Windshield Wipers
    • Perfect K2E

    4 Rounds for time:

    • 10 strict knees to elbows
    • 3 Down N' Back Farmer's Carries (AHAP)
    • 20 Box Jumps

    THURSDAY

    7 Rounds for load:

    • 3 Deadlifts 
    • 2 Power Cleans 
    • 3 Front Squats

    (bar cannot rest keep the complex going or set is terminated)

    SealFit ABS!
    20 reps of:

    • sit ups
    • leg levers
    • flutter kicks
    • good morning darlings
    • crunches
    • reverse crunches
    • bicycle crunches
    • hollow rocks

    FRIDAY

    Push Jerks + 2 Split Jerks

    4x 2

    "Cindy"

    AMRAP in 20 minutes:

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

    (L2 test at 10 minutes)

    SATURDAY

    Box Squat
    5x5

    3 rounds:
    400m Run
    15 KBS
    3 Rope Climbs"

    SUNDAY

    EMOM for 30 minutes:
    1 Snatch
    *Start at a moderate weight and slowly increase

    500m row for Time

    MONDAY

    Back Squat
    1RM

    4 rounds for time:

    • 40M KB waiters walk
    • 6 Windshield Wipers (3 R/L)
    • 15 Plyo push-ups (Double 45s)

    push up only on the inside of the plates

    TUESDAY

    Power Clean
    work up to a heavy single

    Chiefish:

    5 Rounds:
    AMRAP in 3 minutes

    • 3 Power Cleans (135# | 95#)
    • 6 KBS
    • 9 Air Squats

    Rest 1 minute

    WEDNESDAY

    Push Press
    Max
    Deload for 2x2

    12-9-6:

    • L Pullups
    • Box Jumps (30 | 26)

    THURSDAY

    L-sit

    Accumulate 2 minutes

    Skill: Shoot Throughs

    4 Rounds:

    • 4 mat Handstand Walk
    • 12 Shoot Throughs
    • 10 Ball Slams

    FRIDAY

    Front Squat

    1RM

    2 Rounds for time of:

    • 20/15 Cals Assault Bike
    • 20 Front Squats 115/80
    • 20 Banded KBS

    SATURDAY

    8:30A: SWOD
    9:30 - 11A: 17.6 Joanna's Farewell WOD
    (It's a surprise!)

    SUNDAY

    Skill: Agility

    5 Rounds for Time:

    • 5-10-5 Shuttle
    • 10 Ring Dips
    • 5-10-5 Shuttle
    • 15 Hollow Rocks

    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