W.O.D.s

Upper Body
“Drop Sets”
Chest Press

“Drop Sets”
Supinated Cable Pulldown

“Drop Sets”
Shoulder Press

“Drop Sets”
Cable Seated Row

“Drop Sets”
Seated Dip

“Drop Sets”
Upright Row

Band Pull Apart 3×25

“Drop Sets”
Select a weight that allows 12-15 reps, fresh.
Set 1: AMRAP
(No rest)
Set 2: Decrease weight by 20%. AMRAP
(No rest)
Set 3: Decrease weight by another 20%. AMRAP
(no rest)
Set 4: Decrease weight by another 20%. AMRAP
__________________________________________________

Sleds
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
__________________________________________________

Weightlifting
Snatch
3 waves:
70% 1×2
75% 1×2
80% 1×2

CleanJerk
2 waves:
65% 1×2
70% 1×2
75% 1×2

1.5 Front Squat
75% 3×3

Weighted Plank Hold
3x :30 (add weight as able)

“Old age and treachery will always beat youth and exuberance.”
~David Mamet

Holiday Hours
9:00a-12:00p
___________________________

CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 1 Thruster
(make consistent increases)

4 rounds for time:
30 Double Under
30 Wall Ball Shot 20/14
30 Calorie Row
__________________________

Competitor
For load:
Every 2:00 For 8:00
2 Clean & Jerk
(make consistent increases)

For time:
30 DB Clean 50/35
50 DB Walking Lunge 50/35 (single dumbbell)
70 Double Under
30 DB Clean 50/35
50 DB Step-up 50/35 (single dumbbell)
70 Double Under

For time:
100 Flutter Kick
80 Bicycle Crunch
60 Weighted Sit-up
40 V-up
20 GHD Sit-up
___________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Pullover
2×8 (M)

Bent Barbell Row
2×8 (M)

Chin-up
2×8 (0)

Seated Row
2×8 (M)

Rear Delt Fly
2×12 (M)

“As I grow older, I pay less attention to what men say. I just watch what they do.”
~Andrew Carnegie

Holiday Hours:
8:00a-10:00a Open Gym
____________________________________________

Upper Body
Weighted Dip 6-5-4-3
(make consistent increases)

Weighted Chin-up 6-5-4-3
(make consistent increases)

Skull Crusher 10-8-6-15
(make consistent increases. decrease on final set)

Seated EZ Bar Curl 10-8-6-15
(make consistent increases. decrease on final set)

Overhead Cable Triceps Extesnion 10-12-14-16
(decreasing load)

Biceps Curl 10-12-14-16
(decreasing load)

Single-Arm Band Triceps Pushdown 3×25

Gripper 3×25
______________________________________________

Sleds
3 rounds:
20yd Sled Push Shuttle 135/90
40yd Sled Push Shuttle
60yd Sled Push Shuttle
80yd Sled Push Shuttle
200m Recovery walk
(alternate shuttles with a partner)
_____________________________________________

Weightlifting
Power Snatch
70% 4×3

Push Press
70% 4×4

Bent Barbell Row 10-10-10

Front Pulldown 10-10-10

3 rounds:
12 Rear Delt Fly
12 Face Pull
(alternate rounds with a partner)
____________________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Reverse Grip Bench Press
35% 1×8
45% 1×5
50% 1×3
55% 1×3
*based on Bench Press 1RM

Dumbbell Shoulder Press
2×8 (M)

Upright Row
2×8 (M)

Skull Crusher
2×8 (M)

Cable Triceps Pushdown
2×12 (M)

“An investment in knowledge pays the best interest.”
~Benjamin Franklin

CrossFit
4 rounds:
3 Tempo Chin-up (:06 ecc)
10 Cross Bench Dumbbell Pullover
(alternate rounds with a partner)

“The Dirty Donkey”
10 rounds for time:
3 Handstand Push-up
5 Pull-up
7 Burpee
9 Kettlebell Swing 53/35
11 Sit-up
____________________________________

Competitor
8 rounds for calories:
:20 Row
:10 Rest
:20 Ski Erg
:10 Rest

Skill
3 rounds:
3 Tempo C2B Pull-up (:04 ecc)
3 Pullover
3 Glide Kip Hips to Bar

For time:
1-2-3-4-5-6-7-8
Bar Muscle-up
(x2) Burpees to 6″
__________________________________

Weightlifting
Clean from blocks (BK)
70% 2×3
75% 3×2

Clean Pull
90% 4×4

Barbell Shrug 10-10-10

Hip Thrust 12-12-12

Leg Press 3×15

“Inaction breeds doubt and fear. Action breeds confidence and courage. If you want to conquer fear, do not sit home and think about it. Go out and get busy.”
~Dale Carnegie

CrossFit
For load:
Tempo Front Squat (:04 ecc)
2(L) 2(M) 2(MH) 2(H)

3 rounds for time:
800m Run
30 Steps Walking Lunge
10 Single-Arm Dumbbell Shoulder to Overhead 50/35 (each arm)
___________________________________

Competitor
For load:
Every 2:00 For 8:00
2 Snatch
(make consistent increases)

For load:
Front Squat 3-3-3-3-3-3
(make consistent increases)

For time:
15 Deadlift 135/95
30 Handstand Push-up
12 Deadlift 225/155
30 Ring Dip
9 Deadlift 315/225
30 Hand Release Push-up
__________________________________

Weightlifting
Pause Jerk (:02 in dip)
70% 2×3
75% 3×2

Pause Power Clean (:02 in catch)
70% 4×3

Close Grip Bench Press 8-8-8-8

Triceps Extension 10-10-10-10

3 rounds:
10 Plate Front Raise
10 Dumbbell Lateral Raise
(alternate rounds with a partner)
_________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Back Squat
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Super Squat
2×8 (M)

Leg Curl
2×12 (M)

Leg Press
2×15 (M)

Standing Calf Raise
2×20 (M)

“The real business of life is trying to understand each other.”
~Gilbert Parker

CrossFit
For load:
Weighted Dip
8(L) 8(M) 8(MH) 8(H)

“11.1”
AMRAP 10:00
30 Double Under
15 Power Snatch 75/55
_______________________________

Competitor
5 rounds for load:
4 Push-Press
4 Weighted Chin-up
(1:00 Rest)

For time:
80yd DBall Carry 100/80
80yd Sled Pull 135/90
40yd Dball Carry 150/100
40yd Sled Pull 225/135

AMRAP 15:00
200m Run
3 Rope Climb
200m Run
15 Toes to Bar
_________________________________

Weightlifting
At a moderate load:
Snatch Grip Thruster 3-3-3-3
(make consistent increases)

Snatch
70% 2×3
75% 3×2

Snatch Pull
90% 4×4

Back Squat
45% 1×5
55% 1×5
65% 1×5
60% 1×5
50% 1×5

Tempo Incline Sit-up (:04 ecc) 3×8
________________________________

Strength & Hypertrophy
Cycle 3 / Deload Week
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×3
65% 1×3

Sling Shot Bench Press
75% 3×1

Dumbbell Fly
2×8 (M)

Dip
2×8 (0)

Reverse Grip Curl
2×12 (M)

“Believe those who are seeking the truth. Doubt those who find it.”
~Andre Gide

Upper Body
“Drop Set”
Chest Press

“Drop Set”
Supinated Cable Pulldown

“Drop Set”
Shoulder Press

“Drop Set”
Cable Seated Row

“Drop Set”
Seated Dip

“Drop Set”
Upright Row

Band Pull Apart 3×25

“Drop Sets”
-Select a weight that allows 12-15 reps, fresh.
Set 1: AMRAP
(No rest)
Set 2: Decrease weight by 20%. AMRAP
(No rest)
Set 3: Decrease weight by another 20%. AMRAP
(No rest)
Set 4: Decrease weight by another 20%. AMRAP
______________________________________

Sleds
4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)

4 rounds:
80yd Sled PULL Shuttle 135/90
(alternate shuttles with a partner)

4 rounds:
20yd Sled PUSH Shuttle 225/180
(alternate shuttles with a partner)
___________________________________

Weightlifting
Snatch
3 waves:
65% 1×2
70% 1×2
75% 1×2

CleanJerk (no pause into jerk)
2 waves:
60% 1×2
65% 1×2
70% 1×2

1.5 Front Squat
70% 3×3

“Progress is a nice word. But change is its motivator. And change has its enemies.”
~Robert Kennedy

CrossFit
For load:
Every 1:00 for 10:00
2 Power Clean + 2 Push Press
(make consistent increases)

With a partner for time:
200m Farmers Walk 70/53
100 Push-up
200m Farmers Walk
200 Sit-up
200m Farmers Walk
300 Air Squat
200m Farmers Walk
___________________________________

Competitor
For load:
Every 2:00 For 10:00
3 Clean & Jerks
(make consistent increases)

For time:
21-15-9
Deadlift 225/155
Thruster 95/65

For time:
2 Mile Assault Bike
2:00 Plank
1 Mile Assault Bike
1:00 L-Sit Hold
__________________________________

Strength & Hypertrophy
Cycle 3/Week 3
Bent Dumbbell Row
8(M) 10(H) 8(MH)
*same weights for entire cycle

Weighted Chin-up
5(L) 5(M) 5(MH) 5(H)

Bent Barbell Row
12(L) 10(M) 8(MH) 6(H)

Cross Bench DB Pullover
12(L) 10(M) 8(MH) 6(H)

Rear Delt Fly
3×15 (M)

Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5

Weighted Back Extension
3×10 (M)

“There is nothing so useless as doing efficiently that which should not be done at all.”
~Peter Drucker