W.O.D.s

UPPER BODY
3 rounds:
8-12 Supinated Pulldown
8-12 Pullover
8-12 Machine Dip
(alternate rounds with a partner)

3 rounds:
8-12 Chest Press
8-12 Seated Row
8-12 DB Shoulder Press
(alternate rounds with a partner)

3 rounds:
8-12 Pec Deck
8-12 Plate Raise
8-12 Rear Delt Fly
(alternate rounds with a partner)

2 rounds:
Biceps 21’s (bottom half, top half, full)
(alternate rounds with a partner)

2 rounds:
Triceps 21’s (french press, skull crusher, triceps press)
(alternate rounds with a partner)
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SLEDS
2 rounds:
80yd Sled PUSH Shuttle 135/90
200m Recovery Jog
80yd Sled PULL Shuttle 135/90
200m Recovery Jog
80yd Backward Drag Shuttle 135/90
200m Recovery Jog
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WEIGHTLIFTING
At a moderate load:
Pause Power Snatch (:04 BK) 3-3-3-3-3

At a moderate load:
Power Clean 3-3-3-3-3

Bench Press
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8

At a moderate load:
Bent Barbell Row 8-8-8-8

Tempo Nautilus Ab (:04 ecc) 3×10
_______________________________

POWERBUILDING
Cycle 5/Week 5 Test
Shoulder Press
40% 1×8
50% 1×5
60% 1×3
70% 1×1
80% 1×1
90% 1×1
Max

Weighted Dip
Max Reps (90)
Max Reps (45)
Max Reps (0)
(rest as needed between sets)

“Begin at the beginning and go on till you come to the end; then stop.”
~Lewis Carroll

CROSSFIT
For load:
Standing Shoulder Press 8-1-7-2-6-3-5-4
(constant load. keep rest short)

4 rounds for time: (slowest is score)
500m Row
(rest 3:00 between rounds)
_______________________________

COMPETITOR
For load:
Deadlift 10-10-10
(make consistent increases)

“Better Jerry”
For time:
3k Assault Bike
1 Mile Run
3k Assault Bike
________________________________

WEIGHTLIFTING
At a moderate load:
Clean from blocks (BK) 3-3-3-3-3

At a moderate load:
Deficit Clean Pull 4-4-4-4

At a moderate load:
Hip Thrust 3×15

At a moderate load:
Leg Press 3×15

At a moderate load:
Reverse Hyper 2×20

“The best luck of all is the luck you make for yourself.”
~Douglas MacArthur

CROSSFIT
For load:
Back Squat 8-1-7-2-6-3-5-4
(constant load. keep rest short)

For time:
11-9-7-5-3
Bar Facing Burpee
Toes to Bar
Thruster 115/75
________________________________

COMPETITOR
2 rounds no measure:
15 Beat Swing Kip (rings)
12 Hips to Ring
9 Jump to Support (rings)

For total reps:
Every 1:00 For 16:00
Even: GHD Sit-up
Odd: Ring Muscle-up
(choose reps prior to start. unbroken)

AMRAP 10:00
10 Bench Press (BW/.66 BW)
10 Toes to Bar
30 Double Under
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WEIGHTLIFTING
At a moderate load:
Pause Jerk (:02 in dip) 3-3-3-3-3

At a moderate load:
Pause Power Clean (:02 in catch) 3-3-3-3-3

At a moderate load:
Push Press (from back) 3-3-3-3-3

At a moderate load:
Triceps Extension 3×15

At a moderate load:
Dumbbell Lateral Raise 3×15
_______________________________

POWERBUILDING
Cycle 5/Week 5 Test
Back Squat
35% 1×8
45% 1×5
55% 1×3, 1×1
65% 1×1
75% 1×1
85% 1×1
90% 1×1
Max

Leg Curl 15-12-10-8

Leg Extension 15-12-10-8

“Those who have succeeded at anything and don’t mention luck are kidding themselves.”
~Larry King

CROSSFIT
For load:
Bench Press 8-1-7-2-6-3-4-5
(constant load. keep rest short)

For time:
300m Row
15 Snatch 95/65
300m Row
30 Burpee Box Jump 24/20
300m Row
15 Snatch
300m Row
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COMPETITOR
For load:
Muscle Snatch (t&g) 7-5-3-1
(make consistent increases)

For load:
1.5 Back Squat 3-3-3-3-3
(make consistent increases)

For time:
500m Row
21 Snatch 95/65
500m Row
50 Burpee Box Jump 24/20
500m Row
21 Snatch
500m Row

With a partner for load:
600m Farmer Carry
_________________________

WEIGHTLIFTING
At a moderate load:
Muscle Snatch 3-3-3-3-3

At a moderate load:
Snatch High Pull 3-3-3-3-3

Back Squat
40% 1×8
50% 1×8
60% 1×8
55% 1×8
45% 1×8

3 rounds:
8 Tempo Back Extension (:04 ecc)
8 Tempo Incline Sit-up (:04 ecc)
______________________________

POWERBUILDING
Cycle 5/Week 5 Test
Bench Press
35% 1×8
45% 1×5
55% 1×3, 1×1
65% 1×1
75% 1×1
85% 1×1
90% 1×1
Max

Bench Press
Max Reps (225)

Biceps Curl 15-12-10-8

Triceps Extension 15-12-10-8

“There is in true beauty, as in courage, something which narrow souls cannot dare to admire.”
~William Congreve

UPPER BODY
3 rounds:
No rest between exercises.
10 Incline Press
10 Chest Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 BTN Pulldown (behind the neck)
10 Supinated Pulldown
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Triceps Extension
10 Machine Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
10 Rear Delt Fly
10 Seated Row
(alternate rounds with a partner)
__________________________________

SLEDS
8 rounds:
40yd Sled Push 180/135
(rest 1:00 between rounds)
_________________________________

WEIGHTLIFTING
(deload for mock meet 1/24/21)
Light Bar Work

“Adversity is the first path to truth.”
~Lord Byron

CROSSFIT
For load:
Deadlift 8-1-7-2-6-3-5-4
(constant load. keep rest short)

For time:
40-30-20
Russian Kettlebell Swing 70/44
Bar Dip
Weighted Sit-up 25lbs
____________________________

COMPETITOR
At a moderate load:
5-4-3-2-1
Tall Clean
Front Squat

For Load:
Clean (any style)
12(M) 9(MH) 6(H)
(touch & go)

For time:
50′ DB Walking Lunge 50/35
50 Box Jump 24/20
50′ DB Walking Lunge
50 Pull-up
50′ DB Walking Lunge
50 DB Power Cleans 50/35
50′ DB Walking Lunge
50 Handstand Push-up
______________________________

WEIGHTLIFTING
(deload for mock meet on 1/24/21)

Snatch
70% 3×1

Clean & Jerk
70% 3×1
___________________________

POWERBUILDING
Cycle 5/Week 4
Deadlift
70% 1×1
75% 1×1
80% 3×1

Front Pulldown
8(L) 8(M) 8(MH)

Seated Row
8(L) 8(M) 8(MH)

Rear Delt Fly
3×12 (M)

“Darkness cannot drive out darkness; only light can do that. Hate cannot drive out hate; only love can do that.”
~Martin Luther King, Jr.

UPPER BODY
4 rounds:
No rest between exercises.
8 Chest Press
8 Supinated Pulldown
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8 Incline Press
8 Seated Row
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8 Pullover
8 Machine Dip
8 Biceps Curl
(alternate rounds with a partner)

9-12-15
No rest between exercises.
Pec Deck
Rear Delt Fly
(alternate rounds with a partner)
__________________________________

SLEDS
8 rounds:
40yd Sled Push 180/135
(rest 1:00 between rounds)
_________________________________

WEIGHTLIFTING
(deload for mock meet 1/24/21)
Rest
_______________________________

POWERBUILDING
Cycle 5/Week 4
Bench Press
35% 1×8
45% 1×5
55% 1×3
*based on Bench Press 1RM

Standing Press
40% 1×8
50% 1×5
60% 1×3
65% 1×1
70% 1×1
75% 1×1

Weighted Dip
5(0) 5(L) 5(M)

Triceps Extension
3×8 (M)

“I look to the future because that’s where I’m going to spend the rest of my life.”
~George Burns

CROSSFIT
For load:
Standing Shoulder Press 8-1-7-2-6-3-5-4
(constant load. keep rest short)

“Lactic Ladders”
5 rounds for total calories:
:10 Row for Calories
:50 Rest
:20 Row for Calories
:40 Rest
:30 Row for Calories
:30 Rest
:40 Row for Calories
:20 Rest
:50 Row for Calories
:10 Rest
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COMPETITOR
For Load:
Deadlift (touch & go)
8(L) 8(M) 8(MH)

AMRAP 12:00 (with a partner)
80yd Sled Push 135/90
40 Russian KBS 70/53
80yd Sled Push
40 Thruster 135/95
(share work anyhow)

For Time:
5k Row
__________________________

WEIGHTLIFTING
(deload for mock meet 1/24/21)
Clean
70% 2×2
75% 2×1
80% 2×1

Clean Pull
100% 3×3

Front Squat
70% 2×2
75% 1×1
80% 2×1

“If isolation tempers the strong, it is the stumbling-block of the uncertain.”
~Paul Cezanne