Form_Titles_WOD.jpg

Friday Apr 19, 2019

Part A. 
1 Mile Run For Time 

WOD: 
12m CAP 
3 Rounds:
15/10 Cal Assault Bike (sub rower if needed)
10 Burpee Box Jump Overs (24/20")
Immediately into...
3 Rounds: 
10 Strict HSPU 
10 DB Deadlift (50/35)
10 DB Front Squats (50/35)

Thursday Apr 18, 2019

Part A. 
Back Squat Threes:
10m EMOM 
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: 
18m AMRAP 
100m Run
20 Alt Pistols
100m Run
20 Alt DB Snatch (70/50)
100m Run 
20 C2B Pull-Ups

Wednesday Apr 17, 2019

Part A. 
Tempo Bench Press: 
4x6 
*5s eccentric and a 1s hold on the chest.
*build to a heavy set

WOD: 
5 Rounds For Time: (15m CAP)
200m Run 
10 Hang Squat Cleans (185/125)

Tuesday Apr 16, 2019

Part A. 
3 Rounds (not for time / for quality)
100' Single Arm DB OH Walking Lunge (switch arms at 50')
30 Weighted Abmat Sit-Ups
10 Romanian Deadlift 

WOD: 
5 rounds: (10m CAP)15 Power Snatches (75/55)21/15 Cal Row

Monday Apr 15, 2019

Part A. 
Pause Overhead Squats

2 Rounds: 
5 @ 60%
3 @ 70%
3 @ 75%
2 @ 80%
*pause 3s at the bottom

WOD: 
For time: (16m CAP)
10/5, 8/4, 6/6, 4/2, 2/1 reps:
Double Russian KBS (70/53#)
Power Clean & Jerk (185/135)
**15 T2B between each set! 

Sunday Apr 14, 2019

24m CLOCK
Min 1: Max Single DB Box Step Up (24/20") @ (50/35#)
Min 2: Max Thrusters (115/75)
Min 3: Max Calorie Row
Min 4: REST
*Score each movement individually

Saturday Apr 13, 2019

In teams of two, complete the following work for time:

21-15- 9
Toes to bar
Burpees to a 6’ target

21-15- 9
DB Snatch (50/35)
Back Squats (135/95) *from ground

21-15- 9
Assault bike Cals
Power Cleans (135/95)

* Partner 1 will complete 21 Toes to bar
Then Partner 2 will complete 21 Toes to bar
Then Partner 1 will complete 21 Burpees to a 6’ target
Then Partner 2 will complete 21 Burpees to a 6’ target
Then Partner 1 will complete 15 Toes to bar
Then Partner 2 will complete 15 Toes to bar
and so until the each finish 9 Power cleans

Each set is meant to be as unbroken as possible.

Friday Apr 12, 2019

Part A. 
Snatch Balance Party: (take percentages off 1RM snatch)
0:00-3:00: 4 @ 65%
3:00-6:00: 3 @ 75%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 95%

WOD: 
6m AMRAP 
3 Power Snatches (135/95)
6 Steps OH Lunge (135/95)
3 min REST
6m AMRAP 
3 Power Cleans (185/125)
6 Front Squats (185/125)

Thursday Apr 11, 2019

Part A. 
Deadlift: 
Work to a 5RM for the day. 
*no less than 6 sets
*no bounce

WOD: 
Champion (for Becky Conzelman)
2 Rounds: (20m CAP)
25 HSPU 
20 Deadlift (135/95)
15 OHS 
10 Burpee Box Jump Over (24/20")
800m Run

Wednesday Apr 10, 2019

Part A. 
Push Press:
5 reps
Rest 1 min
10 reps
Rest 2 min 
15 reps
Rest 3 min 
20 reps
*all reps must be unbroken - shoot for 60-65%

WOD: 
3 Rounds (18m CAP)
60 DU 
45 Air Squats
21/15 Cal Assault Bike 
10 S2OH (205/145 or 75-80%)
5 MU (sub bar/box/2:1 C2B/MU transition)

Tuesday Apr 09, 2019

Part A. 
Back Squat Wave: 
3 @ 75%
2 @ 80%
1 @ 85%
3 @ 80%
2 @ 85%
1 @ 90%
3 @ 85%
2 @ 90%
1 @ 95%+

WOD: 
4 Rounds for time: (13m CAP)
15 Burpees (to target - 6" above outstretched hand)
10 Thrusters (135/95)
5 Wall Walks 

Monday Apr 08, 2019

Part A. 
E2MOTM x 6 
1 Clean Ext. + 1 Hang Squat Clean + 1 Squat Clean + 1 Split Jerk 
*build 

WOD: 
Every 5:00 for 15:00
Row 750/600m30 KB Snatch (53/35)Max Box Jump Over (30/24") in remaining time 

Saturday Apr 06, 2019

WOD: (Teams of 2)
300 DU 
150 Pull-Ups
100 Hang Clean and Jerks (115/75)
75 Burpees
300 DU 
*DU must be done in sets of 50 before switching, Pull-Ups and Burpees must be done in sets 0f 15 before switching, and Hang Clean and Jerks must be done in sets of 10 before switching.

Friday Apr 05, 2019

Part A. 
Build to a 3RM Pause Front Squat
*3s pause in the bottom 

WOD:
12m AMRAP
2/1, 4/2, 6/3, 8/4, etc. 
Overhead Squat (115/75)
Bar MU 

Thursday Apr 04, 2019

Part A. 
Accumulate 3 minutes in an L-Sit
*every time you break, 5 burpee pull-ups

WOD: 
10m AMRAP 
48 DU (sub 5 attempts + 96 singles)
18 Single Arm DB Overhead Walking Lunge (50/35)
8 Clean and Jerk (165/115)

Wednesday Apr 03, 2019

Part A. 
12m EMOM 
1 Squat Clean @ 85%
*build up first

WOD:
For time: (16m CAP)
25-20-15-10-5
Power Snatches (75/55)
T2B
Bar Facing Burpees

Tuesday Apr 02, 2019

Part A. 
Push Press Wave: (16m CAP)
5 @ 70%
3 @ 75%
3 @ 80%
1 @ 85%
5 @ 75%
3 @ 80%
3 @ 85%
1@ 90%+

WOD: (13m CAP)
Buy In: 800m Run 
3 Rounds for Time: 
12 Deadlift (255/175)
8 Box Jump Overs (24/20")
Cash Out: 50 Wall Balls (20/14 @ 10')

Monday Apr 01, 2019

Part A. 
Every 90s x 8 
Snatch Extension + Hang Snatch + Snatch (all squat)
*build 

WOD: 
4 Rounds (15m CAP)
500m Row 
3 Rounds of: 
3 Deadlift + 3 Hang Power Cleans + 3 Push Jerks (155/105)

Friday Mar 29, 2019

Part A. 
Pause Back Squats
2 Rounds (15m CAP)
7 @ 50%
5 @ 60%
3 @ 70%
3 @ 75%
*3s pause at the bottom

WOD: 
3 Rounds: (18m CAP)
100 DU 
50' HS Walk (sub 45s hold or 50 shoulder taps)
5 Rope Climbs 
10 Power Snatches (155/105)

Thursday Mar 28, 2019

Part A. 
4x10 Pendlay Row 
4x12 Sandbag Squats

WOD: 
3 Rounds for time: (12m CAP)
200m Run
15 Wall Balls (20/14 @ 10')
15/12 Cal Assault Bike
15 DB Hang Clean and Jerks (50/35)

Wednesday Mar 27, 2019

Part A. 
Every 30s x 20 Rounds
2 Deadlifts
*build to a heavy double

WOD:  (17m CAP)
5m AMRAP 
12 Alt DB Snatch (70/50)
6 Bar MU (sub box/band)
Rest 3 min 
4m AMRAP 
8 Alt DB Snatch 
4 Bar MU 
Rest 2 min 
3m AMRAP 
4 Alt DB Snatch
2 Bar MU 

Tuesday Mar 26, 2019

Part A. 
Overhead Squat Triples

10m EMOM 
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD: 
20m AMRAP 
800m Run
30 Alt Pistols
15 Target Burpees (6" above outstretched hand)

Monday Mar 25, 2019

Part A. 
10m EMOM 
Odds: 3 Hang Power Cleans (75%) + 30 DU 
Evens: Max Strict HSPU in 40 seconds

WOD: 
For time: (10m CAP)
Buy In: 50/40 Cal Row
10-8-6-4-2
Power Cleans (135/95)
Box Jump (30/24")

Friday Mar 22, 2019

19.5

Thursday Mar 21, 2019

WOD: 
4 Rounds for Time: (28m CAP)
800m Run
10 Push Press (135/95)
10 Back Rack Lunges
10 Push Press
10 Back Rack Lunges 

Wednesday Mar 20, 2019

Part A. 
E3MOTM x 5
2 High Hang Squat Cleans 
2 Hang Squat Cleans 
2 Squat Cleans 

WOD: 
10m AMRAP
5 Squat Snatch (185/125)
7 Bar Facing Burpees
9 GHD Sit-Ups (sub MB sit-ups or weighted V-ups)

Tuesday Mar 19, 2019

Part A. 
Back Squat Party
12m EMOM
Min 0-3: 4 @ 75%
Min 4-6: 3 @ 80%
Min 7-9: 2 @ 85%
Min 10-12: 1 @ 90%+

WOD:
E4MOTM x 3
25/18 Cal Row
50 DU 
Max Ring Muscle Ups in remaining time (sub bar, C2B, or pull-ups)

Monday Mar 18, 2019

Part A. 
15m EMOM 
Shoulder to Overhead
0:00-5:00: 5 reps @ any weight (warmup)
5:00-15:00: 3 reps @ 85%


WOD: (15m CAP)
500m Row
40 Thrusters (45/35 - empty barbell)
400m Run
30 Thrusters 
500m Row
20 Thrusters
400m Run
10 Thrusters 

Friday Mar 15, 2019

19.4

Thursday Mar 14, 2019

Part A. 
Close Grip Bench 
4x10
*complete a max set of unbroken push-ups after each set.
*rest as needed.

WOD: 
3 Rounds: (15m CAP)
400m Run
40 DB Snatch (50/35)
15 Burpee Box Jump Overs

Wednesday Mar 13, 2019

Part A. 
E2MOTM x 6
3 Power Cleans + 1 Split Jerk 
*build
*power cleans should be done in singles.

WOD: 
15m EMOM 
Min 1: 15/12 Cal Row
Min 2: 50 DU
Min 3: 5 Bar MU (sub box or band)

Tuesday Mar 12, 2019

Part A. 
Thruster Party:
12m EMOM
Min 1: 4 @ 70%
Min 2: 3 @ 75%
Min 3: 2 @ 80%
Min 4: 1 @ 85%+

WOD:
6m AMRAP 
12 Devils Press (35/25)
12 DB Thrusters 
Rest 2 min 
4m AMRAP 
6 Devils Press (50/35)
6 DB Thrusters 

Monday Mar 11, 2019

Part A. 
Snatch Triples 
Every 90s x 10 rounds (15m CAP)
3 reps
*must be touch and go.
*may power or squat.
*start at 50% and build. 

WOD: 
12m AMRAP 
18 Pull-Ups
12 OHS (135/95)
18 GHD Sit-Ups (sub MB Sit-Ups or Weighted V-Ups)

Friday Mar 08, 2019

19.3

Thursday Mar 07, 2019

Part A. 
E2MOTM x 6
3 Position Power Snatch 
(High Hang + Below Knee + Floor)
*build 

WOD:
16m EMOM 
Min 1: 7 Box Jump Overs (24/20") + 7 T2B
Min 2: 5 Power Snatches + 5 OHS (115/75)
Min 3: 5 Strict Pull-Ups + 7 Kipping HSPU 
Min 4: Row or Bike for entire minute (recovery pace)

Wednesday Mar 06, 2019

Part A. 
Front Squats
2 Rounds: 
5 @ 60%
3 @ 70%
3 @ 80%
2 @ 90%

WOD: 
3 Rounds: (18m CAP)
800m Run 
20 KBS (70/53)
15 Wall Balls (30/20 @ 10ft)
5 Bar MU (sub box/band)

Tuesday Mar 05, 2019

Part A. 
Take 15 minutes to establish a...
1RM OHS 

WOD:
E5MOTM x 4
3 Power Cleans (225/155)
9 Deadlift (225/155)
12 Bar Facing Burpees
21/15 Cal Assault Bike (sub rower if needed)

Monday Mar 04, 2019

Part A.
Hang Squat Clean 
12m EMOM 
Min 0-4: 3 High Hang Squat Cleans
Min 4-8: 2 Hang Squat Cleans
Min 8-12: 1 Low-Hang Squat Clean
*Aim is to build to a heavy set at each. 

WOD: 
"Adele"
21-18-15
Double DB Power Snatches (50/35)
C2B 
Push Jerks (155/105)

Saturday Mar 02, 2019

WOD:
(30m CAP)
Teams of 3:
150/100 Cal Assault Bike 
70 Power C&J (135/95), 70 T2B
50 Power C&J (155/105), 50 C2B
30 Power C&J (185/125), 30 BMU
150/100 Cal Assault Bike 

Friday Mar 01, 2019

19.2 Open Workout

Thursday Feb 28, 2019

Part A.
OHS Unbroken For Time:
5 reps 
1 min REST 
10 reps
2 min REST 
15 reps
1 min REST
20 reps
*shoot for 60%
*from ground

WOD: 
3 Rounds (for time)
9 D-Ball Over Shoulder (150/100) *sub sandbag if needed.
400m Run
50' HS Walk (sub 1 min HS Hold or 50 shoulder taps)

Wednesday Feb 27, 2019

Part A.
Back Squats:
2 Rounds: (15m CAP)
5 @ 60%
3 @ 70%
3 @ 80%
2 @ 90%

WOD: 
"Full Send" 
3 Rounds: (12m CAP)
50 DU (sub 2:1 singles)
5 Rope Climbs
50 DU 
15 Thrusters (135/95)

Tuesday Feb 26, 2019

Part A. 
Take 15 min to work to a 1RM Bench Press 

WOD: 
15m AMRAP 
15 HSPU
15 C2B Pull-Ups
15 Box Jump Overs (30/24")

Monday Feb 25, 2019

Part A. 
10m EMOM
2 Power Clean and Jerk @ 80%
*build up first 

WOD: 
3 Rounds for Time: (16m CAP)
21 Bar Facing Burpees
15 T2B
9 Squat Snatch (135/95)

Sunday Feb 24, 2019

Part A. 
Snatch Balance: 
5 @ 40%
4 @ 50%
3 @ 60% 
2 @ 70%
1 @ 80%
*base percentages off 1RM Snatch 

WOD: 
For time: (12m CAP)
50/40 Cal Row
100 KBS 
50/40 Cal Row 

Saturday Feb 23, 2019

Teams of 2 
For time: (30m CAP)
100 Deadlift (155/105)
80 Hang Power Cleans
60 Front Squats
40 S2OH 
20 Thrusters 
*one person works at a time
*can switch anytime
*5 burpees EMOM alternating between the two athletes. Min 1: Athlete 1, Min 2: Athlete 2, etc. 

Friday Feb 22, 2019

19.1 … Yes, that’s 19.1

Thursday Feb 21, 2019

Part A. 
Push Press Party 

12m EMOM
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%

WOD: 
15m AMRAP 
15/9 Cal Assault Bike (sub Rower if needed but cals will be 15/12)
12 C2B Pull-Ups (sub regular pull-ups if needed)
9 Double DB Clean and Jerk (50/35)

Wednesday Feb 20, 2019

Part A. 
DEADLIFT
Take 15 minutes to...
Build to a 1RM 

WOD: 
10m EMOM 
30 DU (sub 60 singles)
4 Power Snatch (135/95)
1 min REST 
3m AMRAP 
Max Effort Bar Facing Burpees

Tuesday Feb 19, 2019

WOD:
For time: 
50 Clusters (185/125)
*Every 2 min do: 5/3 Burpee Muscle Ups, start with these. 
(sub Burpee BMU, Burpee C2B or Burpee Pull-Ups if needed)

Monday Feb 18, 2019

Part A. 
Dead Stop Front Squats
5x2 
*build to a heavy double. 
*place J Hooks down at your bottom position.

WOD: 
2 Rounds for time: (18m CAP)
100m Run
30 Wall Balls (30/20 @ 10ft)
100m Run
20 Power Cleans (155/105)
100m Run
15 Strict HSPU (NO KIPPING!)

Friday Feb 15, 2019

Part A. 
Take 15m to work up to a 1RM Back Squat 

WOD: 
15m AMRAP 
5 BMU (sub box/band)
10 Deadlift (225/155)
15 Wall Balls (30/20 @ 10')

Thursday Feb 14, 2019

Part A. 
Deadlift:
8x3 reps
*work for a heavy 3RM 

WOD:
10 Rounds for Time (16m CAP)
8 Thrusters (115/75)
8 Pull-Ups 
8 KBS (70/53)

Wednesday Feb 13, 2019

Part A. 
Every 90s for 8 Rounds: 
3 Position Squat Snatch (High Hang + Hang + Floor)

WOD: 
20m AMRAP 
30 OHS (115/80)
30 Box Jumps (24/20")
30 T2B
30/21 Cal Row 

Tuesday Feb 12, 2019

Part A. 
E2MOTM X 5
7 Deadlifts + 5 Hang Power Cleans + 3 Push Jerks
*build to a challenging set of this complex. May not drop bar. 

WOD: 
3 Rounds: 
4m AMRAP 
6 Front Squats (205/135) *from ground
9 GHD Sit-Ups (sub MB Sit-Ups)
12 Ring Dips 
Rest 90s between rounds. 

Monday Feb 11, 2019

Part A.
Spend 10-15 minutes working on inversions. This could include: handstand holds (freestanding or on the wall), wall walks, handstand walking and/or HSPU. If you are well versed in all - do a 300' HS Walk for time. 

WOD:
13.1
17m AMRAP 
40 Burpees
30 Snatches (75/45)
30 Burpees 
30 Snatches (135/75)
20 Burpees 
30 Snatches (165/100)
10 Burpees 
Max Effort Snatches (210/120)

Friday Feb 08, 2019

Part A. 
10m EMOM 
20 DU (or 40 singles)
1 Squat Snatch
*start at 55% and build from there. 

WOD: 
6m AMRAP 
50 DU 
15 Power Snatch (75/55)
4 min REST 
6m AMRAP 
12/10 Cal Assault Bike (sub 100m run if bikes are all taken)
15 T2B 
*GO HARD!!

Thursday Feb 07, 2019

Part A. 
Pausing Split Jerk 
Every 90s x 8 
2 reps 
*pause 2 seconds in dip and 2 seconds in catch. 
*from rack

WOD: (12m CAP)
21-15-9
KBS (70/53)
Bar Facing Burpees *open standard
Front Squats (155/105)

Wednesday Feb 06, 2019

Part A. 
Power Clean + Hang Squat Clean + Squat Clean 

WOD: 
10m AMRAP 
30 Wall Balls (20/14)
20 Box Jumps (24/20")
10 Strict Pull-Ups

Tuesday Feb 05, 2019

Part A. 
Take 15 minutes to...
Build to a heavy 1RM Front Squat 

WOD: 
E4MOTM X 4
12 DB Box Step Over (70/50)
20 Deadlift (225/155)
Max DU in the remaining time
NO REST

Monday Feb 04, 2019

Part A. 
Spend 10-15 minutes working on pull-up technique. If you have kipping, work butterfly. If you have butterfly, work butterfly C2B. If you have butterfly C2B do 50 reps for time. 

WOD: 
15.5
27-21-15-9
Calorie Row
Thrusters (95/65)

Sunday Feb 03, 2019

Part A. 
Tempo Back Squat
6x2 reps
*build
*7s negative; 3s pause at bottom

WOD: 
3 Rounds For Time:
25/15 Cal Assault Bike
25 S2OH (155/105)
25 Deficit Push-Ups (2")

Friday Feb 01, 2019

Part A. 
Superset:
5x12 Bench Press (build over the 5 rounds)
5x12 Sandbag Squats (150/100) *may use D-Ball if needed

WOD: 
16m AMRAP
6 SDLHP (135/95)
9 Lateral Bar Burpees
12 C2B Pull-Ups (sub regular pull-ups/ring rows/or banded)

Thursday Jan 31, 2019

WOD: 
E3MOTM x 5
50' DB Front Rack Lunges (50/35)
12 DB Thrusters 
12 T2B
Rest 10 min 
Part B. 
2000m Row for time

Wednesday Jan 30, 2019

Part A. 
Take 15 minutes to build to a: 1RM Squat Clean 

WOD: 
18.3 
14 min CAP 
2 Rounds for time of: 
100 DU 
20 OHS (115/80)
100 DU 
12 Ring MU
100 DU 
20 DB Snatch (50/35)
100 DU 
12 BMU 

Tuesday Jan 29, 2019

Part A. 
1 1/4 Front Squat
2 Rounds: 
5 @ 65%
3 @ 70%
3 @ 75%
2 @ 80%

WOD:
15m CAP 
3RFT:
20 Power Snatch (115/75)
75 Air Squats 

Monday Jan 28, 2019

Part A. 
Spend 10-15 minutes working on DU technique. If you have solid DU of 50+ or more unbroken, do "Flight Simulator" for time!

WOD:
"Bird Box" (20m CAP)
For time: 
1 mile Run
10 Rope Climbs
50 Clean & Jerk (135/95)
*two scores for this workout; first is your mile time; second is total times or reps complete under time cap.

Saturday Jan 26, 2019

In Teams of 2 Complete: 
5 Rounds of:
5 DB ManMakers (50/35) *push-up/row/push-up/row/squat clean/thruster10 DB Thrusters15 DS2OH20 DB Front Squats 
*Can break reps as needed. While one partner is working, the other partner must be holding a wall facing HS.

Friday Jan 25, 2019

Part A. 
15m CAP
Tempo Back Squat (33x1 - 3s down, 3s hold explode up, 1s @ the top)
5x5
*build to a challenging 5 reps 

WOD: 
5 Rounds for time: 
12 KBS (70/53)
6 Squat Snatch (165/115)
2 Rope Climbs (sub 6 strict pull-ups, 100' farmers carry)

Thursday Jan 24, 2019

Part A. 
Deadlift: 
7x2 
*build to a heavy double. May reset at the bottom but do not release the barbell. 

WOD: 
18m AMRAP
21/15 Cal Assault Bike (sub rower if needed)
3 Rounds of "Cindy" (5 Pull-Ups, 10 Push-Ups, 10 Air Squats)
5 Hang Power Cleans (185/125)

Wednesday Jan 23, 2019

WOD: 
30m EMOM
Min 1: 10 Weighted Pistols (53/35)
Min 2: 30s L-Sit Hold 
Min 3: 12 HSPU
Min 4: 12 T2B
Min 5: REST 

Tuesday Jan 22, 2019

Part A. 
Thruster Party:
12m EMOM
0:00-3:00: 4 @ 75%
4:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%

WOD: 
14m AMRAP
400m Run
9 Front Squats (185/125)
15 Bar Facing Burpees 
21 DU (sub 5 attempts + 2:1 singles) 

Monday Jan 21, 2019

Part A. 
Hang Squat Snatch Triples
Every 90s x 8 (12m CAP)
3 reps 
*start @ 50% and increase each round.

WOD:
E5MOTM x 3
15 C2B Pull-Ups
15 Power Snatch (75/55)
21/18 Cal Row 
*lower reps if not completing the work with at least 30s rest 

Sunday Jan 20, 2019

Part A. 
Every 90s x 8
2 Front Squats (1st rep w/ 3s pause, 2nd rep no pause)
*build 

WOD: 
2 Rounds for time: (14m CAP)
50/30 Cal Assault Bike 
30 Hang Clean and Jerk (135/95)

Saturday Jan 19, 2019

WOD: 
Teams of 2
3 Mile Run (teammates must each be holding the end of a band during the entirety of the run - aka MUST STAY TOGETHER).

Friday Jan 18, 2019

Part A. 
3 sets: 
8 Sumo Deadlifts (build over the 3 rounds)
8 Kneeling Unilateral DB Press (each side)
25 Banded Good Mornings
50' Single Overhead Carry (each side)

Rest 2 min between sets

WOD: 
5 min CAP 
1-2-3 
Snatch (205/145) *may squat or power 
3-6-9 
Strict HSPU (sub box or seated strict DB press)
*GO HARD!

Thursday Jan 17, 2019

WOD: 
22m CAP 
100 DU 
800m Run
60 Cal Row
50 Alt Pistols 
40 T2B
30 DB Box Step Over (50/35)
20 Deadlift (225/155)

Wednesday Jan 16, 2019

Part A. 
Work to your 1RM of this complex: 
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk 

WOD: 
12m CAP
15-12-9-12-15
Double DB Snatch (50/35)
Burpee Box Jump Over (30/24")

Tuesday Jan 15, 2019

Part A. 
Take 15 minutes to...
Find a new 5RM Back Squat 

WOD: 
5 Rounds: (15m CAP)
5 Broad Jumps (8'/6')
15 S2OH (75/55)
10 DB/KB Deadlift (100/70) 

Monday Jan 14, 2019

Part A. 
Spend 10-15 minutes on muscle-up skill work. This can include bar MU as well as ring MU progressions. If an athlete already has solid ring & bar MU, have them do 30 burpee MU for time. 

WOD: 
The Ocho Chipper (18m CAP)
20 BMU (sub box, band or 2:1 C2B)
30 Hang Power Cleans (155/105)
30 HSPU
30 Front Squats
30 T2B
30 S2OH 

Sunday Jan 13, 2019

Part A. 
Superset: 
Back Rack Barbell Lunges
6x10 
pair w/ 
DB Bench Press 
6xMax Effort 

WOD: 
15m AMRAP
400m Run 
50 DU (sub 5 attempts and 100 singles)
3 Rounds of:
3 Power Snatch + 6 Push-Ups + 9 Jump Squats (115/75)

Saturday Jan 12, 2019

Teams of 2: 
30m AMRAP
10 Ring MU (one partner hangs from pull-up bar while other person works)
20 Back Squats (225/155) *may use rack (one partner holds barbell on back rack while other person works)
30 HS Push-Ups (one person holds HS while other person works)
40 Cal Row (both must do simultaneously)

Friday Jan 11, 2019

Part A. 
Every 90s x 8
High Hang Squat Clean + Hang Squat Clean + Squat Clean + Split Jerk
*build

WOD: 
For time: (12m CAP)
1-2-3-4-5-6-7-8-9-10
Burpee Box Jump Overs (24/20")
T2B

Thursday Jan 10, 2019

Part A. 
Deadlift:
Take 12 minutes to work to a 15 rep max. 

WOD: 
5 Rounds: (20m CAP)
15 Thrusters (75/55)
50' Sandbag or D-Ball Carry (150/100)
15/10 Cal Assault Bike (sub 200m Run if needed)
15 KBS (70/53)

Wednesday Jan 09, 2019

Part A. 
Take 12 min to... 
Build to a heavy set of the following complex: 
1 Strict Press + 3 Push Press + 5 Push Jerk 

WOD:
For time: 
3 Rounds: (17m CAP)
100' DB Walking Lunge (50/35 - one DB on shoulder, one overhead - regional standard)
10 Bar MU (sub band, jumping or 1:1 Pull-Up+Dip)
30/24 Cal Row 

Tuesday Jan 08, 2019

Part A. 
Close Grip Bench Press Party 
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%+
*pause for 1 second with barbell on chest for each rep to count. 

WOD: (16m CAP)
4 Rounds: 
20 Wall Balls (30/20 @ 10ft)
10 Ring Dips
400m Run 

Monday Jan 07, 2019

Part A. 
E2MOTM X 7
Power Snatch + Snatch Balance + High Hang Pause Squat Snatch (2s pause in bottom)
*build

WOD: 
10m AMRAP 
3/3, 6/6, 9/9, 12/12
C2B (sub regular pull-ups, banded, or ring rows)
Deadlift (225/155)

Sunday Jan 06, 2019

Part A. 
10m EMOM 
100m Run 
*score is slowest run.

WOD: 
5m AMRAP 
30/21 Cal Row
21 Power Cleans (115/75)
ME Lat Bar Burpees

Rest 5 min 

5m AMRAP 
30/21 Cal Row
15 Power Cleans (135/95)
ME Lat Bar Burpees

Rest 5 min 

5m AMRAP 
30/21 Cal Row
9 Power Cleans (165/115)
ME Lat Bar Burpees

Saturday Jan 05, 2019

Dedicated to Chad Michael Wilkinson of the US Navy who died on October 29, 2018, in Virginia Beach on active duty after 22 years of service.

CrossFit Games Director, Dave Castro posted this workout in memory of Chad, who was a friend. Castro said: "A few weeks ago we lost an American hero. A friend of mine and someone I worked with when I was in the Navy. At his funeral his wife mentioned that he did 1000 step ups for time with a 45 pound pack on a 20” box to train for climbing Mt Aconcagua. Tonight I did this workout with @jameshobart@apbozman and @jimi.letchford. We did it as a celebration of his life and to honor his memory. If you are looking for something to do this weekend give this one a go and keep Chad in mind."

WOD:
Partner "CHAD"
1000 Box Step Ups (may share reps, one person working at a time)
*45# plate/vest/pack on a 20" box 

Friday Jan 04, 2019

Part A. 
1 1/4 Front Squats
Take 15 min to build to a heavy set of 3

WOD: 
16m AMRAP
50 Wall Balls (20/14 @ 10ft)
30 Squat Snatches (135/95)
40 Wall Balls 
20 Squat Snatches (165/115)
30 Wall Balls
10 Squat Snatches (185/125)

Thursday Jan 03, 2019

Part A. 
5 sets:
30s Wall Facing HS Hold
30s Heavy D-Ball Bear Hug Hold (150/100)
30s Goblet Squat Hold *active bottom of squat (70/53)
30s Weighted Hip Extension (45/35# plate)

WOD: 
15m AMRAP
15 C2B Pull-Ups
20 MB Sit-Ups (20/14)
15 S2OH (135/95)

Wednesday Jan 02, 2019

Part A. 
Deadlift
2 Rounds
7 @ 65%
5 @ 75%
3 @ 80%
2 @ 85%

WOD:
E3MOTM x 5
10 T2B
11 Box Jump Overs (30/24")
12 OHS (95/65)

Tuesday Jan 01, 2019

Happy New Years!

Partner "Glen"
Teams of 2 
For time:  
30 Clean and Jerks (135/95) *one partner works at a time
1 mile run (together)
10 Rope Climbs (sub 3:1 strict pull-ups or ring rows)
1 mile run (together)
100 burpees (synchro) 

Monday Dec 31, 2018

Part A. 
Take 15 min to...
Find your 20RM Back Squat 

WOD: 
5 Round for time (12m CAP)
6 Strict HSPU 
8 Thrusters (135/95)
10 Box Jumps (34/30")
 

Sunday Dec 30, 2018

Part A. 
3x8 Romanian Deadlift 
3x12 Pendlay Row 
3x16 Front Rack Reverse Lunges
3x20 Weighted Abmat Sit-Ups

WOD:
5 Rounds: (15m CAP)
15 OHS (115/75)
15 KBS (70/53)
2 Rope Climbs 

Saturday Dec 29, 2018

WOD: (30m CAP)
Teams of 3 
3 Rounds:
60 HSPU (sub box or seated DB strict press)
20 Bar MU (sub 2:1 C2B, box, band or 1:1 pull-up+dip)
Immediately into: 
30 Power Snatch (75/55)
30 Power Snatch (95/65)
30 Power Snatch (115/75)
30 Power Snatch (135/95)
30 Power Snatch (155/105)
30 Power Snatch (165/115)

Friday Dec 28, 2018

Part A. 
Every 90s x 8 
Power Clean + Hang Squat Clean + Squat Clean 
*build every round

WOD: 
3m AMRAP 
10/8 Cal Assault Bike (sub rower if needed)
9 Power Cleans (115/75)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike 
7 Hang Squat Cleans (135/95)
Rest 3 min 
3m AMRAP 
10/8 Cal Assault Bike
5 Squat Cleans (165/115)

Thursday Dec 27, 2018

Part A. 
12m EMOM
1 Push Jerk + 1 Split Jerk
*build to a challenging weight

WOD: 
12m AMRAP
12 Alt DB Step Ups (50/35)4 Man Makers (50/35)12 T2B*Man Maker = Push-Up+Row Right+Push-Up+Row Left+Squat Clean+Thruster

Wednesday Dec 26, 2018

Part A. 
Snatch Balance
2 Rounds: 
5 @ 80% (1RM Snatch)
3 @ 90%
3 @ 100%
2 @ 110%

WOD: 
6m AMRAP
30 DU (5 attempts; 60 singles)
10 Alt DB Snatch (70/50)
Rest 3 min 
6m AMRAP
30 Air Squats
10 Power Snatch (95/65)

Monday Dec 24, 2018

12 Days of Xmas (50 min Clock)
1 rep Clean and Jerk (225/155)
2 reps Ring Muscle Ups (2 Bar Muscle Ups, 2:1 Chest to Bar)
3 reps Box Jump (30/24)
4 reps Hang Squat Snatch (135/95)
5 reps Bar Facing Burpee
6 reps Alt Pistols
7 reps Push Press (135/95)
8 reps Toes 2 Bar
9 reps Wall Ball (20/14)
10 reps Chest to Bar
11 reps HSPU
12 reps Front Squats (225/155)
*Two barbells
*Performed just like the song. So: 1, 21, 321, 4321, 54321, etc. 


Sunday Dec 23, 2018
Part A. 
4x7: Weighted Strict Ring Dips (sub weighted or HR push-ups)
4x7: Pausing KB Waiter Squats (each side)
4x25: Sit-UPs 

WOD: 
12m AMRAP
12 Thrusters (115/75)
12 KBS (70/53)
100m Run

Saturday Dec 22, 2018

Teams of 3
30m AMRAP:
8 DB Single Arm Hang Clean and Jerks (50/35) *switch arms after 4 reps
10 MB Squat Jumps (20/14)
12/8 Cal Bike
*switch after completing full rounds.

Friday Dec 21, 2018

Part A. 
Front Squat 3's
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80%

WOD:
10m EMOM
10 Wall Balls (20/14 @ 10ft)
30 DU 
*both movements to be done in the 1 minute time frame. 

Rest 1 min 

6m EMOM
6 Power Snatch (115/75)
6 HSPU 
*both movements to be done in the 1 minute time frame. 

Thursday Dec 20, 2018

WOD:
24m AMRAP
16 DB Lunges (50/35)
12 Devils Press (50/35)
8 DB Box Step Overs (50/35)

Wednesday Dec 19, 2018

Part A. 
"Unbroken Push Press"
5 reps 
1 min rest
10 reps
2 min rest
15 reps
3 min rest
20 reps
*score is total completed reps. 
*find your starting weight!

WOD: 
6 Squat Clean Thrusters (165/115)
12 C2B (sub regular pull-ups/banded/ring rows)
15 Burpees Over the Bar 

Tuesday Dec 18, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition) 

Monday Dec 17, 2018

Part A. 
Overhead Squats:
2 Rounds: (16m CAP)
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
Nasty-ish Girls
15m AMRAP
2 MU (sub bar/box/band/transitions)
4 Hang Cleans (135/95)
8 Front Squats (135/95)

Sunday Dec 16, 2018

Part A. 
Every 90s x 6
20/14 Cal Row 
Max Push-Ups in remaining time 

WOD: 
20m AMRAP
200m Run 
40 Single Arm KB Thrusters (53/35)
200m Run
40 KBS 
200m Run 
40 Burpees to target (target 6" above outstretched hand)

Saturday Dec 15, 2018

WOD:
Teams of 2
15m AMRAP
20 Front Rack Barbell Reverse Lunges (125/85)
50 DU (sub 2:1 singles)
20 SDLHP (125/85)
4 min REST 
10m AMRAP
15 Back Squats (125/85) *from ground
50 DU 
15 GHD Sit-Ups (sub weighted v-ups or MB sit-ups)
*partners can split work however they wish. 

Friday Dec 14, 2018

Part A. 
Take 15 min to build to a heavy:
High Hang Squat Clean + Hang Squat Clean + Power Clean + Split Jerk 

WOD: 
"Mountain Man"
For time: 
30 Power Snatches (75/55)
800m Run
60 Thrusters
800m Run
30 Power Snatches 

Thursday Dec 13, 2018

Part A. 
Deadlift: 
8x3 
*work to a heavy triple for the day.

WOD: 
E4MOTM x5
9 Burpee Box Jump Overs (24/20")
15 DB Front Squats (70/50)
15/12 Cal Assault Bike 

Wednesday Dec 12, 2018

WOD: 
"Fran"
21-15-9
Thrusters
Pull-Ups

Rest 10 min 

"Grace"
For time: 
30 Clean and Jerks (135/95)

Tuesday Dec 11, 2018

Part A. 
Close Grip Bench Press
15m EMOM
Min 1-5: 5 reps (any weight building up to 80%)
Min 6-15: 3 reps @ 80%

WOD: 
10m AMRAP 
8 Deadlift (275/185)
6 HSPU 
4 Ring MU (sub bar/box/band/MU transition)

Monday Dec 10, 2018

Part A. 
Back Squats:
2 Rounds: 
7 @ 65%
5 @ 75%
3 @ 80%
3 @ 85%

WOD: 
2/2/2, 4/4/4, 6/6/6, etc. 
OHS (95/65)
T2B
Wall Ball (20/14 @ 10ft)

Sunday Dec 09, 2018

WOD: 
28m EMOM
Min 1: 4 Hang Power Snatch (155/105)
Min 2: 8 Burpee Box Jump Overs (24/20")
Min 3: 12 DB Thrusters (50/35)
Min 4: 12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)

Saturday Dec 08, 2018

WOD: 
Teams of 2
100 reps of the complex: 
1 Deadlift (125/85)
1 Hang Squat Clean 
1 S2OH 
1 Thruster
*the bar must not be dropped at anytime
*if the bar is dropped there is a 10 burpee penalty for both partners
*when you exchange the bar, the resting partner must run 200m before getting the bar back.  

Friday Dec 07, 2018

Part A. 
Take 15m to build to a heavy complex of: 
1 Power Clean + 1 Push Jerk + 1 Front Squat + 1 Hang Squat Clean + 1 Split Jerk 

WOD: 
For time: (15m CAP)
400m Run
20 Alt Pistols
21 Alt DB Snatch (70/50)
20 Alt Pistols
300m Run
15 Alt Pistols
15 Alt DB Snatch
15 Alt Pistols
200m Run
10 Alt Pistols
9 Alt DB Snatch
10 Alt Pistols. 

Thursday Dec 06, 2018

Part A. 
2 Rounds for time:
35 GHD Sit-Ups (sub half range of motion, weighted v-ups or MB sit-ups for newer athletes)
100' HS Walk (sub 100 Shoulder Taps or accumulate a 90s wall facing HS Hold)
20 D-Ball or Sandbag Over the Shoulder (150/100#)

WOD: 
8m AMRAP
16 Pull-Ups
12 Lateral Bar Burpees
8 S2OH (155/105)
Rest 3 min 
4m AMRAP
8 C2B
6 Bar Facing Burpees
4 S2OH (205/145)

Wednesday Dec 05, 2018

Part A. 
Push Press Party: 
12m EMOM
Min 1-3: 4 @ 75%
Min 4-6: 3 @ 80%
Min 7-9: 2 @ 85%
Min 10-12: 1 @ 90%+

WOD: 
4 Rounds for Time: (12m CAP)
12 OHS (155/105)
24 KBS (70/53)
100m Sprint

Tuesday Dec 04, 2018

Part A. 
E2MOTM x 6
Power Snatch + Hang Squat Snatch + Squat Snatch
*build 

WOD: (14m CAP)
10-9-8-7-6-5-4-3-2-1
20-18-16-14-12-10-8-6-4-2
Hang Power Cleans (185/135)
Wall Balls (20/14 @ 10ft)

Monday Dec 03, 2018

WOD: 
For time: (25m CAP)
100 DU 
5 BMU (2:1 C2B, box, banded) 
50 Cal Row
5 BMU
50 Box Jump Overs (24/20")
5 BMU
50 Thrusters (75/55)
5 BMU 
50 Box Jump Overs 
5 BMU
50 Cal Row
5 BMU
100 DU  

Sunday Dec 02, 2018

Part A. 
4 Rounds: 
1 min D-Ball or Sandbag Hold (150/100)
30/21 Cal Row 
*for every D-Ball drop within the minute, 5 Burpee penalty before you may begin your row. 

WOD: 
7 Rounds: (15m CAP)
9 Power Snatch (95/65)
15 Wall Balls (20/14 @ 10ft)
15/12 Cal Assault Bike - sub 200m run if all bikes are taken.  

Saturday Dec 01, 2018

WOD: 
Teams of 3 
(30m CAP)
2 Rounds:
200m Run (together)
100 Power Snatches (75/55)
200m Run (together)
100 Box Jump Overs (24/20")
200m Run (together)
100 Thrusters (95/65) 

Friday Nov 30, 2018

Part A. 
Tempo Front Squats: 
5x3 
*build to a heavy 3
*31x1 tempo (3s eccentric, 1s pause, explode up, 1s at top)

WOD:
4 Rounds: (13m CAP)
15 OHS (125/85)
12 Ring Dips
10 Double DB Clean & Jerk (50/35)

Thursday Nov 29, 2018

Part A. 
E2MOTM x6
40 DU (sub 2:1 singles) + 2 Rope Climbs 
*sub heavy 100' farmers carry in place of rope climbs.

WOD: 
16m AMRAP
500m Row
15 T2B
15 Double Russian KB Swing (70/53)
15 T2B
15 Goblet Squat (70/53)

Wednesday Nov 28, 2018

WOD:
24m EMOM
Min 1: 100m Sprint
Min 2: 15 Pull-Ups
Min 3: 10 Deadlift (255/175)
Min 4: 12 Ring Push-Ups

Tuesday Nov 27, 2018

Part A. 
Push Jerk (12m CAP)
15 @ 55%
10 @ 65%
8 @ 70%
6 @ 75%
*rest 90s between each set
*from rack

WOD: 
14m AMRAP
7 Front Squats*
7 HSPU 
7 Lateral Bar Burpees
*Every 2 Rounds increase weight:
1-2) 95/65
3-4) 135/95
5-6) 165/115
7-8) 185/125
9-10+) 205/145

Monday Nov 26, 2018

Part A. 
Back Squat Party: 
0:00-3:00: 4 @ 75%
3:00-6:00: 3 @ 80%
6:00-9:00: 2 @ 85%
9:00-12:00: 1 @ 90%+

WOD:
3 Rounds for time: (14m CAP)
50' Single Arm DB OH Lunge (must switch arms @ 25') (70/50)
6/4 Ring MU (sub bar/box/band/transition)
400m Run 

Sunday Nov 25, 2018

Part A. 
4x8 Tempo DB Push Presses (3s eccentric)
4x8 Tempo DB Bent Over Row (3s eccentric)
4x ME Ring L-Sit Hold 

WOD: 
E4MOTM x 5
15/12 Cal Row 
12 Ring Dips (sub HR Push-Ups or Ring Push-Ups)
6 Squat Snatches (135/95)

Saturday Nov 24, 2018

WOD:
Teams of 2
12m AMRAP
4 Hang Power Cleans (155/105)
6 Back Squats (155/105) *from floor
8 S2OH 
Rest 5 min 
12m AMRAP
4 Power Snatch (135/95)
6 OHS (135/95)
8 Bar Facing Burpees 
Partner 1 must do a full round before switching with Partner 2 who will also perform a full round. Tit for tat rounds for the entirety of the AMRAP.

Friday Nov 23, 2018

Part A. 
Thrusters
5 reps
Rest 1 min
10 reps
Rest 2 min
15 reps
Rest 3 min
20 reps
*reps must be unbroken to count. Go 5-10 pounds heavier than the last time we did this. 
*record total time.

WOD: 
3 Rounds: 
200m Run
21 Alt Pistols
15 Alt DB Snatch (70/50)
9 T2B 

Wednesday Nov 21, 2018

Part A. 
Deadlift
5x10
*Work up to a heavy 10; no bouncing; no letting go of the bar. 

WOD: 
12m AMRAP
12 Lateral Bar Burpees
8 Front Squats (165/115)
6 Strict HSPU 

Tuesday Nov 20, 2018

Part A. 
Tempo Bench 3's
30x1 tempo (3s eccentric, 0 pause, explode up, 1s at the top)
Min 1) 3 @ 50%
Min 2) 3 @ 60%
Min 3) 3 @ 70%
Min 4-10) 3 @ 80%

WOD:
16m AMRAP
60 DU (sub 5 attempts and 120 singles)
30 OHS (115/75)
15 Double KB Deadlift (70/53)

Monday Nov 19, 2018

Part A. 
Snatch
6x1
1 Snatch High Pull + 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Below Knee Squat Snatch 
*build to a heavy complex.

WOD: 
5m AMRAP 
15 Pull-Ups
15 KBS (53/35)
15 Wall Balls (20/14 @ 9ft)

Rest 3 min 

4m AMRAP
10 C2B Pull-Ups
10 Russian KBS (70/53)
10 Wall Balls (20/14 @ 10ft)

Rest 3 min 

3m AMRAP
5 BMU 
5 KBS (70/53)
5 Wall Balls (30/20 @ 10ft)

Sunday Nov 18, 2018

Part A. 
Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 17, 2018

WOD:
Teams of 2
100 Pull-Ups (while partner hangs)
100 Push-Ups (while partner holds plank)
100 Sit-Ups (while parter holds a hollow body)
100 Air Squats (while partner holds a wall sit)
100 Wall Balls (while partner does alt lunges)
100 Slam Balls (40/20) (while partner holds plate OH (45/35))
100 Plank Jacks (while partner does mountain climbers)
200 Double Unders (while partner does WB toe taps) 

Friday Nov 16, 2018

Part A. 

Clean & Jerk Complex
E2MOTM x 6
Hang Squat Clean + Push Jerk + Squat Clean + Split Jerk 
*build to a heavy complex. 

WOD: 
12m AMRAP
2 Ring MU (sub bar/box/2:1 pull-up+dip)
25' HS Walk
16 Alt Pistols
25' HS Walk

Thursday Nov 15, 2018

Part A. 

10m EMOM 
Odds: 50' Double KB Overhead Walking Lunge
(if mobility is a limiter, sub a heavy overhead plate carry instead)
Evens: 50s Heavy KB Front Rack Hold 

WOD:
4 Rounds:
3m AMRAP
15 Push Press (115/75)
10 Front Rack Lunges 
5 Bar Facing Burpees
Rest 1 min

Wednesday Nov 14, 2018

Part A. 

Strict Press Party!!
0:00-3:00: 4 @ 60%
3:00-6:00: 3 @ 70%
6:00-9:00: 2 @ 80%
9:00-12:00: 1 @ 90%+

WOD: 
"Viper"
13 min CAP 
60/42 Cal Row
50 Box Jump Overs (24/20")
40 T2B
30 Power Snatches (135/95)

Tuesday Nov 13, 2018

Part A. 

Superset: 
4x8 Close Grip Bench (same weight across all sets - build up first)
4x21 DB Floor Press 
*Rest 2 min in between sets

WOD: (18m CAP)
For time:
800m Run
30 Clean and Jerk (135/95)
Rest 3 min 
For time:
30-20-10
KBS (53/35)
Thrusters (75/55)
*GO HARD!!

Monday Nov 12, 2018

Part A. 

12m EMOM
Odds: 3 Front Squats (70% 1RM)
Evens: 6 Back Squats (70% 1RM Front Squat)

WOD:
18m AMRAP
Buy-In:
3 Rounds: 
400m Run
10 OHS (125/85)

In remaining time:
Max Rounds: 
4 Strict HSPU 
7 C2B Pull-Ups
12 Goblet Lunges (70/53) 

Sunday Nov 11, 2018

Part A. 

Superset: 
5x15 Sandbag Squats 
and
3x12 Bent Over Barbell Row 

WOD: 
21-15-9
Box Jump Overs (24/20")
Thrusters (115/75)
Assault Bike Calories 

Saturday Nov 10, 2018

Teams of 2: 

For time: (35 min CAP)
400m Run (together)
40 KBS (70/53)
400m Run 
30 OHS (115/80)
400m Run 
40 Synchro BF Burpees
400m Run 
30 C2B Pull-Ups
400m Run 
40 Box Jumps (30/24")
400m Run 
30 Squat Cleans (115/80)
400m Run

Friday Nov 09, 2018

Part A.
Take 15 min to build to a heavy complex of: 
1 Squat Clean + 3 Front Squats + 1 Split Jerk

WOD:
12m AMRAP
2/2, 4/4, 6/6, etc.
Snatch (135/95) *may power or squat
BMU (sub box or band)

Thursday Nov 08, 2018

Part A.
12m EMOM
Odds: 15/12 Cal Row
Evens: 15 GHD Sit-Ups (sub weighted V-Ups or weighted sit-ups)

WOD: 
4 Rounds: (13m CAP)
15 Back Squats (165/115) *from rack
20 T2B / HSPU (alternate movements every round; i.e. Rnd 1: T2B/Rnd 2: HSPU)

Wednesday Nov 07, 2018

Part A.
Deadlift 3's

10 min EMOM
Min 1: 3 @ 55%
Min 2: 3 @ 65%
Min 3: 3 @ 75%
Min 4-10: 3 @ 80% 

WOD: 
4 Rounds:

3 min CAP
Buy In:
60 DU (sub 5 attempts and 120 singles)
16 DB Front Rack Lunges

In remaining time: 
ME Bar Facing Burpees

1 min REST (between rounds)

Tuesday Nov 06, 2018

Part A.
4 x 100m Sandbag Carry (must carry in bear hug)
*Rest 2 min in between 

WOD: 
"Jackie" (11m CAP)
1000m Row
50 Barbell Thrusters (45/35)
30 Pull-Ups

Monday Nov 05, 2018

PART A

Snatch Complex: 
E2MOTM x 6
Power Snatch + OHS + Snatch Balance + Hang Squat Snatch
*Build

WOD:
20 min CAP

For Time: 
60 Deadlift (135/95)
45 OHS 
30 S2OH

Friday Nov 02, 2018

PART A

Every 90s x 8
1 Power Clean + 1 Hang Squat Clean + 1 Split Jerk
*Build

WOD:
”Karen Lifts”
150 Wall Balls
*Every 2 min
7 Deadlift (255/155)

Thursday Nov 01, 2018

PART A

Thrusters:
5 reps
rest 1 min.
10 reps
rest 2 min.
15 reps
rest 3 min.
20 reps
*Reps should be unbroken. Find a starting weight to use all the way through.

WOD:
E3MOTM x 5
200m run
50’ DB walking lunge (50/35) *DB in front rack
ME HS push-ups in remaining time