W.O.D.s

Upper Body
4 rounds:
No rest between exercises.
8-12 Chest Press
8-12 Pec Deck
8-12 Seated Dip
8-12 Plate Raise
(alternate rounds with a partner)

4 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Pullover
8-12 Seated Row
8-12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
EZ Bar Triceps 21’s
(alternate rounds with a partner)
EZ Bar Biceps Curl 21’s
(alternate rounds with a partner)
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Sleds
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
(alternate rounds with a partner)
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Weightlifting
Snatch
2 waves:
70% 1×2
75% 1×2
80% 1×2

Clean + Jerk
70% 2+2
75% 2+2
80% 2(2+2)

Front Squat
70% 2×2
80% 2×2
70% 2×2

Side Plank Hold 3x :20 (each side)
(add weight as ready)

“I learned that if you want to make it bad enough, no matter how bad it is, you can make it.”
~Gale Sayers

CrossFit
For load:
Deadlift 8-5-3-3-3
(make consistent increases)

9-15-21
Weighted Sit-up 25lbs
V-up

AMRAP 10:00
10 Box Step Over 24/20
20 Alt-Arm Dumbbell Snatch 50/35
:30 L-Sit Hold
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Competitor
For load:
Every 1:00 for 10:00
1 Push Press + 1 Pause Jerk (:02 dip) + 1 Jerk
(add 10lbs/5lbs each set)

For time:
1000m Row
30 Deadlift 275/185

3 rounds for load: (constant load)
8 Tempo Leg Extension (:04 ecc)
10 Dynabody Super Squat
(rest 2:00 between rounds)
________________________________

Strength & Hypertrophy
Deadlift
60% 3×8

Pullover 3×8
(constant load)

Single-Arm Front Pulldown 3×8
(constant load)

Single-Arm Row 3×8
(constant load)

3 rounds:
No rest between exercises.
12 Tempo Rear Delt Fly (:04 ecc)
12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
30 Gripper
30 Band Pull Apart
(alternate rounds with a partner)

“Vitality shows in not only the ability to persist but the ability to start over.”
~F. Scott Fitzgerald

Upper Body
15-12-9
Pec Deck
Wide Chest
Triceps Pushdown
(alternate rounds with a partner)

15-12-9
Rear Delt Fly
Seated Row
Biceps Curl
(alternate rounds with a partner)

15-12-9
Lateral Raise
Shoulder Press
Standing Shrug
(alternate rounds with a partner)

15-12-9
Supinated Pulldown
Pullover
Seated Dip
(alternate rounds with a partner)

3 rounds:
30 Gripper
30 Band Pull Apart
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Sleds
3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 90/45
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 135/90
60yd Shuttle Run
(alternate rounds with a partner)

3 rounds:
60yd Shuttle Run
60yd Sled Push Shuttle 180/135
60yd Shuttle Run
(alternate rounds with a partner)
______________________________

Weightlifting
Power Snatch
80% 5×2

Push Press
70% 1×3
75% 1×3
80% 1×3
85% 1×3
90% 1×3

4 rounds:
12 Seated Row
20 Band Pull Apart

4 rounds:
12 Standing Shrug
12 Rear Delt Fly
_____________________________

Strength & Hypertrophy
Close Grip Bench Press
8(35%-45%-50%-60%)
*percentage based on Bench Press 1RM

4 rounds:
No rest between exercises.
8 Tempo Lateral Raise (:04 ecc)
8 Shoulder Press at 55%
(rest 1:30 between sets)

4 rounds:
No rest between exercises.
8 Tempo Overhead Triceps Ext (:04 ecc)
8 Weighted Dip
(rest 1:30 between sets)

EZ Bar Front Raise 3×8

Skull Crusher 3×8

Reverse Grip Triceps Pushdown 4×12

“Where all men think alike, no one thinks very much.”
~Walter Lippmann

CrossFit
4 rounds for load:
3 Eccentric Chin-up (:08 ecc)
10 Gorilla Row
(alternate rounds with a partner)

3 rounds:
400m Run
9 Handstand Push-up
15 Toes to Bar
21 Kettlebell Swing 53/35
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Competitor
For time:
400m Run
9(Clean + Hang Clean + Thruster) 115/75
400m Run
7(Clean + Hang Clean + Thruster) 135/95
400m Run
5(Clean + Hang Clean + Thruster) 155/105

9-15-21
Incline Sit-up
Toes to Bar

For time:
70-50-30
Calorie Row
Double under
Air Squat
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Weightlifting
Clean
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×1

Clean Pull
90% 1×3
100% 1×3
110% 2×2

Hip Thrust 3×12

3 rounds:
10 Leg Extesnison
10 Dynabody Super Squat

Sorenson Hold 2x :20
(add weight if ready)

“A superior man is modest in his speech, but exceeds in his actions.”
~Confucius

CrossFit
For load:
Overhead Squat 5-5-5-5
(make consistent increases)

For time:
70-50-30
Calorie Row
Double under
Air Squat

Finisher
Manual Hamstring Curl 15-12-9
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Competitor
5 rounds for load: (constant load)
10 Blokz Bench Press
10 Gorilla Row
(alternate rounds with a partner)

For time:
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up
15 GHD Sit-up
5 Ring Muscle-up

For time:
50 Strict Pull-up
25 Burpee to a plate
50 Heavy Wall Ball Shot 30/20
25 Burpee to a plate
50 Kettlebell High Pull 70/53
_____________________________

Weightlifting
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 1×1
90% 2×2

Power Clean
80% 5×2

Bench Press 8-5-3-1-1-1

Dumbbell Incline Press 12-10-8-6

Overhead Triceps Extension 12-10-8-6
______________________________

Strength & Hypertrophy
Back Squat
60% 3×8

3 rounds:
No rest between exercises.
8 Tempo Leg Extension (:04)
8 Dynabody Super Squat
(rest 1:30 between sets)

3 rounds:
No rest between exercises.
8 Tempo Hamstring Curl (:04)
8 Dynabody Hip Thrust
(rest 1:30 between sets)

Leg Press
1×50

“The crisis of today is the joke of tomorrow.”
~H. G. Wells

CrossFit
For load:
Blokz Bench Press 8-8-5-5-5
(make consistent increases)

For time:
50 Pull-up
25 Burpee to a plate
50 Wall Ball Shot 20/14
25 Burpee to a plate
50 Kettlebell High Pull 70/53

Finisher
100 Overhead Band Triceps Extension
_______________________________

Competitor
3 rounds no measure:
20 Calorie Ski Erg
20 Calorie Assault Bike
20 Calorie Row

Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5

5 rounds for time:
20 Wall Ball Shot 20/14
5 Snatch 135/95
_______________________________

Weightlifting
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 2×2

Snatch Pull
90% 1×3
100% 1×3
110% 2×2

Back Squat
60% 1×5
65% 1×5
70% 1×5
75% 1×5

Barbell Sit-up 12-10-8-6
______________________________

Strength & Hypertrophy
4 rounds:
No rest between exercises.
8 Tempo Dumbbell Fly (:04 ecc)
8 Barbell Bench Press at 55%
(rest 2:00 between rounds)

Dumbbell Incline Press 8-8-8-8
(make consistent increases)

Tempo Chest Press (:04 ecc) 3×8
(constant load)

Alternating-Arm Hammer Curl 8-8-8-8
(make consistent increases)

Axle Bar Curl 15-12-10-8
(make consistent increases)

Tempo Single-Arm Machine Curl (:04 ecc) 12-10-8
(make consistent increases)

“It is not women’s liberation, it is women’s and men’s liberation.”
~Ruth Bader Ginsburg

Upper Body
AMRAP 8:00
8 Chest Press
8 Seated Row
(constant load)

AMRAP 8:00
8 Dumbbell Incline Press
8 Front Pulldown
(constant load)

AMRAP 8:00
8 Seated Dip
8 Pullover
(constant load)

AMRAP 8:00
8 Over Head Triceps Extension
8 Biceps Curl
(constant load)

12-10-8
Tempo Wide Chest (:04 ecc)
Tempo Rear Delt Fly (:04 ecc)
(make consistent increases)
_________________________________

Sleds
2 rounds:
120yd Backwards Sled Drag 135/90
200m Recovery Jog
120yd Sled PULL
200m Recovery Jog
120yd Sled Push
200m Recovery Jog
_________________________________

Weightlifting
Snatch
2 waves:
75% 1×1
80% 1×1
85% 1×1
90% 1×1

Clean + Jerk
75% 2+2
80% 2+2
85% 1+2
90% 2+1

Front Squat
80% 3×3

Weighted Plank Hold 4x :10

“Courage is the greatest of all virtues, because if you haven’t courage, you may not have an opportunity to use any of the others.”
~Samuel Johnson

CrossFit
For load:
Deadlift 8-8-5-5-5
(make consistent increases)

Core
35 Weighted Sit-up 25lbs
35 Toes to Bar

For time:
500m Row
21 Thruster 95/65
400m Row
15 Thruster
300m Row
9 Thruster
_________________________________

Competitor
For time:
9 Deadlift 315/205
12 Deadlift 275/185
15 Deadlift 225/155

AMRAP 14:00
12 Dumbbell Box Step-up 50/35 (single db)
16 Alt-Arm Dumbbell Snatch 50/35
20 Burpee Over Dumbbell
24 Double Under

3 rounds for load: (constant load)
8 Tempo Leg Extension (:04 ecc)
12 Dynabody Super Squat
(rest 2:00 between rounds)
_____________________________________

Hypertrophy & Strength
Deadlift
57% 3×8

Pullover 3×8
(constant load)

Single-Arm Front Pulldown 3×8
(constant load)

Single-Arm Row 3×8
(constant load)

3 rounds:
No rest between exercises.
12 Tempo Rear Delt Fly (:04 ecc)
12 Standing Shrug
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
30 Gripper
30 Band Pull Apart
(alternate rounds with a partner)

“You will never do anything in this world without courage. It is the greatest quality of the mind next to honor.”
~Aristotle