W.O.D.s

UPPER BODY3 rounds:No rest between exercises.8-12 Incline Press8-12 Pec Deck8-12 Decline Press(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Front Pulldown8-12 Rear Delt Fly8-12 Seated Row(alternate rounds with a partner) 3 rounds:No rest between exercises.8-12 Shoulder Press8-12 Pullover8-12 Machine Dip(alternate rounds with a partner) 3 rounds:No rest between exercises.12-15 Cable Biceps Curl12-15 Cable […]

CROSSFIT“Cindy”AMRAP 20:005 Pull-up10 Push-up15 Air Squat No measure:5000m Assault Bike _____________________________ STRONGFITWeek 13 rounds: (very light)12 Lying Side Shoulder Adduction12 Single-Arm Pullover12 Supine Scaption Chest Press15(L) 12(M) 10(MH) 8(H) Seated Row15(L) 12(M) 10(MH) 8(H) Shoulder Press15(L) 12(M) 10(MH) 8(H) Cross Body Hammer Curl15(L) 12(M) 10(MH) 8(H) 3 rounds:15 Reverse Grip Triceps Pushdown15 Close Grip Triceps

CROSSFIT“Annie”For time:50-40-30-20-10Double UnderSit-up 3 rounds no measure:10 V-up30 Bicycle CrunchMax Plank Hold _________________________ STRONGFITWeek 18 rounds::10 Bike:20 Rest “Rest Pause Sets”Leg Press “Rest Pause Sets”Hamstring Curl “Rest Pause Sets”Leg Extension 2 rounds::30 Split Squat Hold (each leg)1:00 Plank Hold _________________________ COMPETITORBench Press + Strict Weighted Pull-up2 Waves:Build to Heavy 7 + 7Build to Heavy 5+5Build

CROSSFIT“Grettel”10 rounds for time:3 Clean & Jerks 135/953 Burpees Over the Bar No measure:2000m Row __________________________ STRONGFITWeek 13 rounds: (very light)12 Prone Incline Rear Delt Fly12 Prone Incline Front Raise8 Ring Row (slow) “Rest Pause Sets”Incline Press (machine) “Rest Pause Sets”Pec Deck “Rest Pause Sets”Machine Dip “Rest Pause Sets”Supinated Pulldown “Rest Pause Sets”Biceps Curl “Rest

SLEDS5 rounds: (building load)60m Sled Push Shuttle40m Sled Push Shuttle20m Sled Push Shuttle80m Recovery Walk(alternate shuttles with a partner) ____________________________ WEIGHTLIFTINGSnatch70% 2×275% 1×180% 1×185% 1×190% 1.2.1 Clean & Jerk70% 1×275% 1×180% 2×185% 1×190% 2×1 Front Squat80% 2×385% 2×2 “Play is the work of childhood.” ~Jean Piaget

CROSSFITEvery 1:00 for 10:001 Power Snatch(add 10/5lbs each round) AMRAP 1:003 Deadlift 225/15550 Double UnderMax Calorie Row AMRAP 2:006 Deadlift50 Double UnderMax Calorie Row AMRAP 3:009 Deadlift50 Double UnderMax Calorie Row AMRAP 4:0012 Deadlifts50 Double UnderMax Calorie Row AMRAP 5:0015 Deadlift50 Double UnderMax Calorie Row(No rest between AMRAPs) ___________________________ STRONGFITWeek 32 rounds: (very light)10 Banded

UPPER BODY4 rounds:No rest between exercises.10 Chest Press10 Supinated Pulldown(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Shoulder Press10 Seated Row(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Machine Dip10 Biceps Curl(alternate rounds with a partner) 4 rounds:No rest between exercises.10 Upright Row10 Triceps Pushdown(alternate rounds with a partner) Rear Delt

CROSSFITEvery 2:00 for 10:00 (5 sets)Max Unbroken Strict Pull-upMax Unbroken Strict Bar Dip(rest in remaining time) With a partner for time:200m Run (each/separate)25 Synchro Burpee60 Toes to Bar (split)200m Run (each/separate)25 Synchro Burpee40 Toes to Bar (split)200m Run (each/separate)25 Synchro Burpee20 Toes to Bar (split) _______________________ STRONGFITWeek 32 rounds: (very light)12 Lateral Raise12 Front Raise12

CROSSFITEvery 1:00 for 10:002 Front Squat(make consistent increases) 3 rounds for time:25 KB Swing 53/3515 Thruster 95/655 Wall Walk ___________________ STRONGFITWeek 32 rounds: (very light)8 Step Down8 Single Leg RDL8 Cossack Squat Machine Squat10(L) 8(M) 6(H) 15(MH) Bulgarian Split Squat10(L) 8(M) 6(H) 15(MH) Hamstring Curl10(L) 8(M) 6(H) 15(MH) Standing Calf Raise3×20 Nautilus Ab3×20 _________________________ COMPETITORBench

CROSSFITEvery 1:00 for 10:001 Power Clean & Push Press(add 10/5lbs each minute) For time:2000/1600m Assault Bike50 Pull-up30 Power Clean 135/95 __________________________ STRONGFITWeek 32 rounds: (very light)12 Seated Arc Raise12 Lying Side Adduction12 H-Raise Chest Press10(L) 8(M) 6(H) 15(MH) Pullover10(L) 8(M) 6(H) 15(MH) Decline Press10(L) 8(M) 6(H) 15(MH) EZ Bar Biceps Curl10(L) 8(M) 6(H) 15(MH) 3