W.O.D.s

CROSSFIT
3 rounds for time:
1000m Row
(alternate rounds partner)

5 rounds for time:
1 Rope Climb
7 Deadlift 225/155
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COMPETITOR
6 rounds for load:
1 Power Snatch + 1 Hang Snatch (AK) + 1 OH Squat
(make consistent increases)

Front Squat
6(L) (M) 6(MH) 6(H)

5 rounds for time:
1 Legless Rope Climb
7 Deadlifts 275/185

For time:
25-50-25
Calorie Assault Bike
(rest 1:00)
Calorie Row
(rest 1:00)

______________________

WEIGHTLIFTING
Testing on Wednesday

Snatch
70% 2×2
75% 2×1
80% 2×1

Clean & Jerk
70% 1×2
75% 1×1
80% 1×1
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POWERBUILDING
Cycle 3/Week 2
Bench Press
35% 1×5
45% 1×5
55% 1×5
60% 1×1
65% 1×1
75% 1×8

Sling Shot Bench Press
90% 1×5
*based on bench press 1rm

Alternating Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)

Chest Press
10(L) 8(M) 6(MH) 4(H)
*constant load for entire cycle

EZ Bar Curl 8-10-12-15 (constant load)
(alterante sets with a partner)

Incline Sit-up
3 sets (pick reps)

“That knowledge which is popular is not scientific.”
~Maria Mitchell 

WEIGHTLIFTING
Snatch
Build to Opener

Clean & Jerk
Build to Opener

“It’s not what you look at that matters, it’s what you see.”
~Henry David Thoreau

CROSSFIT
“CrossFit Total 2.0”
One hour to complete:
Power Clean 1-1-1
Bench Press 1-1-1
Overhead Squat 1-1-1
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COMPETITOR
2 rounds for time:
500-400-300-200-100m
Ski Erg
(alternate intervals with a partner)

6 rounds build to 80% of 1RM:
2 Front Squat + 2 Thruster
(rest 1:30 between sets)

At a moderate load:
Deadlift 10(L) 10(M) 10(MH)
(touch & go)

For time:
21 Ring Dip
21 Power Snatch 95/65
15 Ring Dip
15 Power Snatch 115/85
9 Ring Dip
9 Power Snatch 135/95
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POWERBUILDING
Cycle 3/Week 1
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
75% 1×1
80% 1×5

Bent Barbell Row
10(L) 8(M) 6(MH) 4(H)

Front Pulldown
10(L) 8(M) 6(MH) 4(H)

Rear Dely Fly
3×12 (M)

Weighted Back Extension
2×10 (M)

Side Hold
2 sets (pick time)

“History is a gallery of pictures in which there are few originals and many copies.”
~Alexis de Tocqueville

UPPER BODY
8-10-12-15 (constant load)
No rest between exercises.
Chest Press
Front Pulldown
(alternate rounds with a partner)

8-10-12-15 (constant load)
No rest between exercises.
Shoulder Press
Seated Row
(alternate rounds with a partner)

8-10-12-15 (constant load)
No rest between exercises.
Machine Dip
Pullover
(alternate rounds with a partner)

8-10-12-15 (constant load)
No rest between exercises.
EZ Bar Front Raise
Upright Row
(alternate rounds with a partner)

8-10-12-15 (constant load)
No rest between exercises.
Triceps Extension
Biceps Curl
(alternate rounds with a partner)
____________________________

SLEDS
10 rounds:
40yd Sled Push 135/90
(rest 1:00 between rounds)
___________________________

WEIGHTLIFTING
Rest
(Building to Openers on Saturday)
___________________________

POWERBUILDING
Cycle 3/Week 1
Close Grip Bench Press
35% 1×5
45% 1×5
50% 1×5
55% 1×5

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

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

Dumbbell Lateral Raise
3×8 (M)

Skull Crusher
8(L) 8(M) 8(MH) 8(H)

Russian Twist
2×20 (M)

“Either write something worth reading or do something worth writing.”
~Benjamin Franklin

CROSSFIT
3 rounds:
10 Bent Barbell Row
10 Bicep Curls
10 Rear Delt Fly
(alt. rounds with partner)

3 rounds:
30 Pull-up
30 Hand Release Push-up
30 Russian KB Swing 53/35
(rest 3:00 between rounds)
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COMPETITOR
3 rounds for load:
60′ Yoke Carry
60′ Sled Push
(rest 3:00 between rounds)

4 rounds:
10 Bent Barbell Row
10 Strict Chin-up
10 Rear Delt Fly
(alt. rounds with partner)

For time:
8-1-7-2-6-3-5-4
Bar Muscle-up
Devil Press 50/35

3 rounds each for time: (slowest is score)
500m Assault Runner
(rest as needed)
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2×1
85% 2×1

Clean Pull
100% 2×3
110% 2×2

Weighted Plank Hold
3x :20 (H)

“The art of simplicity is a puzzle of complexity.”
~Douglas Horton

CROSSFIT
Weighted Plank
3x :45 Hold

AMRAP 15:00
21 Sit-up
15 Wall Ball 20/14
9 Parallette Pass Through
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COMPETITOR
No measure:
2000m Row
(moderate pace)

6 rounds build to 80% of 1RM:
2 Power Clean + 2 Push Press
(rest 1:30 between sets)

“Diane”
For time:
21-15-9
Deadlift 225/155
Handstand Push-up

For time:
50 Toe to Bar
50 Burpee to 6″
50 GHD Sit-up
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 2×1
85% 5×1

Power Clean
75% 2×3
80% 2×2

Push Press
80% 2×3
85% 2×2
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POWERBUILDING
Cycle 3/Week 1
Back Squat
35% 1×5
45% 1×5
55% 1×5
60% 1×1
70% 1×1
77% 1×5

Walk Out
102% 1×1

Pause Squat (:02 in bottom)
45% 2×3

Reverse Hyper
2×20 (H)

2 rounds:
4 Nordic Curl + 8 Manual Hamstring Curl

Weighted Plank Hold
3x :20 (H)

“Man needs difficulties; they are necessary for health.”
~Carl Jung

CROSSFIT
For time:
2000m Row

For time:
30 DB Snatch 50/35
50 Double Under
30 Burpee
50 Double Under
30 Burpee
50 Double Under
30 DB Snatch
________________

COMPETITOR
Build to 80% of 1RM:
Power Snatch 2-2-2-2-2-2
(rest 1:30 between sets)

For time:
30 DB Snatch 50/35
50 Double Under
30 Burpee
50 Double Under
30 Burpee
50 Double Under
30 DB Snatch

3 rounds for time:
25 Calorie Assault Bike
25 Air Squat
(alt. with partner)
20 Calorie Assault Bike
20 Air Squat
(alt. with partner)
15 Calorie Assault Bike
15 Air Squat
(alt. with partner)
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 3×2

Snatch Pull
100% 2×3
110% 2×2

Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 2×2

Barbell Sit-up
3×8 (M)
______________________

POWERBUILDING
Cycle 3/Week 1
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
71% 1×8

Sling Shot Bench Press
87% 1×5
*based on bench press 1rm

Alternating Arm Dumbbell Curl
8(L) 8(M) 8(MH) 8(H)

Chest Press
10(L) 8(M) 6(MH) 4(H)
*constant load for entire cycle

EZ Bar Curl
8-10-12-15 (constant load)
(alterante sets with a partner)

Incline Sit-up
3 sets (pick reps)

“I always thought, ‘That’s just the way you do it.’ You work as hard as you can for as long as you can, and the small gains you make will eventually pay off.”
~Walter Payton

WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 1×1
85% 2×1
90% 2×1

Clean & Jerk
70% 1×2
75% 1×1
80% 2×1
85% 1×1
90% 1×1

Front Squat
80% 2×2

“The more you reason the less you create.”
~Raymond Chandler