W.O.D.s

CROSSFIT
Overhead Squat
2(L) 2(M) 2(MH) 2(H) 2(M)

For time:
9-15-21
Pull-up
Thruster 75/55
Calorie Row
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COMPETITOR
Deadlift
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×1
95% 1×1
100%+ 1×1

Weighted Chin-up
5(0) 5(L) 3(M) 3(MH) 3(H)

5 rounds for total calories:
AMRAP 2:00
10 Burpee Box Jump
Max Calorie Assault Bike
(rest 1:00 between AMRAPs)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
74% 1×1

Bent Barbell Row
2×8 (M)

Front Pulldown
2×8 (M)

Back Extension
2×12 (0)

Side Hold
2 sets (pick time)

“No amount of skillful invention can replace the essential element of imagination.”
~Edward Hopper

UPPER BODY
For load: (constant load)
8-1-7-2-6-3-5-4
Chest Press
(alternate sets with a partner. keep rest short)

For load: (constant load)
8-1-7-2-6-3-5-4
Front Pulldown
(alternate sets with a partner. keep rest short)

For load: (constant load)
8-1-7-2-6-3-5-4
Shoulder Press
(alternate sets with a partner. keep rest short)

For load: (constant load)
8-1-7-2-6-3-5-4
Seated Row
(alternate sets with a partner. keep rest short)

For load: (constant load)
8-1-7-2-6-3-5-4
Seated Dip
(alternate sets with a partner. keep rest short)

For load: (constant load)
8-1-7-2-6-3-5-4
EZ Bar Biceps Curl
(alternate sets with a partner. keep rest short)
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SLEDS
For time:
80yd Sled Push 135/90
10yd Sled Push
70yd Sled Push
20yd Sled Push
60yd Sled Push
30yd Sled Push
50yd Sled Push
40yd Sled Push
(alternate pushes with a partner)

200m Recovery Walk

Finisher
80yd Sled Pull Shuttle 135/90
80yd Backward Drag Shttle 135/90
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WEIGHTLIFTING
Power Snatch
75% 4×2

Push Press
80% 4×2

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

3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a partner)

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POWERBUILDING
Cycle 2/Week 4 (deload)
Close Grip Bench Press
35% 1×5
45% 1×5
50%1×5
*based on bench press 1rm

Bradford Press
2×8 (M)

Dip
2×8 (0)

Skull Crusher
2×8 (M)

Russian Twist
2×15 (0)

“The best way to find out if you can trust somebody is to trust them.”
~Ernest Hemingway

CROSSFIT
For load:
Bench Press
3(L) 3(M) 3(MH) 3(H) 3(M)

5 rounds for time:
7 Burpee to Plate
14 Steps Walking Lunge 50/35 (one DB)
7 Handstand Push-up
(alternate rounds with partner)
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COMPETITOR
Clean & Jerk
70% 1×3
75% 1×2
80% 3×1

For time:
1000m Row
-then-
3 rounds:
3 Rounds of “Mary”
10 Power Clean 155/105
50 Double Under

With a partner for time:
200m Farmer Carry 70/53
400m Run (split 200/200)
200m Farmer Carry 70/53
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WEIGHTLIFTING
Clean
70% 2×2
75% 1×1
80% 2.1.2

Clean Pull
100% 3×3

Weighted Back Extension
2×12 (M)

Weighted Plank Hold
3x :20 (H)

“Rarely do great beauty and great virtue dwell together.”
~Petrarch

CROSSFIT
Weighted Plank
3x :30 Hold

AMRAP 9:00
3-6-9-12-15-etc…
Toe to Bar
Box Jump 24/20
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COMPETITOR
Bench Press
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×1
95% 1×1
100%+ 1×1

Complete 1 Round Every 2:00 for 20:00
2 Ring Muscle-up + 2 Ring Dip + 1 Muscle-down (:05 ecc)

3 Rounds:
21’s EZ Curl Bar
(alt. with partner)
21’s Triceps Push-down
(alt. with partner)

3 rounds for time:
500m Ski Erg
(rest 2:00 between rounds)
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WEIGHTLIFTING
Jerk
70% 2×2
75% 1×1
80% 1×1
85% 3×1
90% 1×1

Power Clean
70% 2×2
75% 2×2
80% 2×2

Push Press
80% 3×3

Triceps Extension
15(L) 12(M) 10(MH) 8(H)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Back Squat
35% 1×5
45% 1×5
55% 1×5
65% 1×1
73% 1×1

Walk Out
100% 1×1

Nordic Curl
2 sets (pick reps)

Plank Hold
2x 1:00

“One must do the same subject over again ten times, a hundred times. In art nothing must resemble an accident, not even movement.”
~Edgar Degas

CROSSFIT
Power Clean
2(L) 2(M) 2(MH) 2(H) 2(M)

For time:
400m Run
200 Double Under
100 Air Squat
50 DB Snatch 50/35
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COMPETITOR
Snatch
70% 1×3
75% 1×2
80% 3×1

Back Squat
50% 1×8
60% 1×5
70% 1×3
80% 1×1
90% 1×1
95% 1×1
100%+ 1×1

AMRAP 10:00
10 Calorie Assault Bike
10 Burpee

12-10-8
Leg Extension
Hip Press
Leg Curl
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WEIGHTLIFTING
Snatch
70% 2×2
75% 1×1
80% 2×1
85% 1.2.1

Snatch Pull
90% 1×3
100% 1×3
110% 2×2

Back Squat
70% 1×3
75% 1×3
80% 2×1
85% 1×1
90% 2×1

Barbell Sit-up
3×8 (M)
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POWERBUILDING
Cycle 2/Week 4 (deload)
Bench Press
35% 1×8
45% 1×5
55% 1×3
60% 1×1
65% 1×1
69% 1×8

Dumbbell Fly
2×8 (M)

Chest Press
2×8 (M)

EZ Bar Curl
3×10 (M)

Incline Sit-up
2×8 (0)

“Buy the ticket, take the ride.”
~Hunter S. Thompson

WEIGHTLIFTING
Snatch
70% 2×2
75% 2×2
80% 2×2

Build to a heavy set:
2 Clean + 2 Jerk

Front Squat
70% 1×2
75% 1×2
80% 1×2
85% 1×2

Reverse Hyper
2×20 (H)

“Treat a person as he is, and he will remain as he is. Treat a person as if he were where he could be and should be, and he will become what he could be and should be.”
~Jimmy Johnson

CROSSFIT
Overhead Squat
3(L) 3(M) 3(MH) 3(H) 3(M)

For time:
10-9-8-7-6-5-4-3-2-1
Deadlift 185/125
Dumbbell Push Press 50/35
Parallette Passthrough
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COMPETITOR
Deadlift
60% 1×5
70% 1×3
80% 1×1
85% 1×1
90% 1×1
95% 1×1

Weighted Chin-up
5(0) 5(L) 3(M) 3(MH) 3(H)

For time:
1200m Row
63 KB Swing 53/35
36 Pull-up
800m Row
42 KB Swing
24 Pull-up
400m Row
21 KB Swing
12 Pull-up
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POWERBUILDING
Cycle 2/Week 3
Deadlift
35% 1×5
45% 1×5
55% 1×5
65% 1×1
71% 1×5

Rack Pull
5(H)

Bent Barbell Row
8(L) 8(M) 8(H)

Weighted Chin-up
3(0) 3(L) 3(M) 3(MH) 3(H)

3 rounds:
10 Ring Row
20 Band Pull Apart

Gripper
2×20 (MH)

Weighted Back Extension
2×12 (M)

AB Wheel
2 sets (choose reps)

“Counsel woven into the fabric of real life is wisdom.”
~Walter Benjamin

UPPER BODY
3 rounds:
No rest between exercises.
8-12 Incline Press
8-12 Dumbbell Fly
8-12 Seated Dip
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Front Pulldown
8-12 Dumbbell Rear Delt Fly
8-12 Upright Row
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Shoulder Press
8-12 Dumbbell Lateral Raise
8-12 Chest Press
(alternate rounds with a partner)

3 rounds:
No rest between exercises.
8-12 Seated Row
8-12 Pullover
8-12 Dumbbell Biceps Curl
(alternate rounds with a partner)
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SLEDS
20yd Sled Push Shuttle 225/180
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

40yd Sled Push Shuttle 180/135
20yd Sled Push Shuttle
40yd Sled Push Shuttle
20yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)

200m Recovery Walk

40yd Sled Push Shuttle 135/90
60yd Sled Push Shuttle
40yd Sled Push Shuttle
60yd Sled Push Shuttle
40yd Sled Push Shuttle
(alternate shuttles with a partner)
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WEIGHTLIFTING
Power Snatch
70% 4×3

Push Press
80% 3×3

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

3 rounds:
10 Ring Row
20 Band Pull Apart
(alternate rounds with a parther)

Weighted Plank Hold
3x :30 (H)
___________________________

POWERBUILDING
Cycle 2/Week 3
Reverse Grip Bench Press
35% 1×8
45% 1×8
50% 1×8
55% 1×1
60% 1×1
65% 1×8

Standing Shoulder Press
40% 1×8
50% 1×8
60% 1×1
70% 1×8

Weighted Dip
8(0) 8(L) 8(M) 1(MH) 8(H)

3 rounds:
8 EZ Bar Front Raise (M)
8 EZ Bar Upright Row (M)

Overhead Triceps Extension
8(L) 8(M) 8(MH) 8(H)

Triceps Extension (your choice)
3×10 (M)

Leg Lever
2 sets (pick reps)

“To me, success is choice and opportunity.”
~Harrison Ford