Posts By: Tony

Friday 8.18

L2:

Partner WOD

One partner runs 200m (or bike 10/7 cals) while the other works.

50 DB squat clean thrusters (50/35)
40 KB Swings (32/24)
30 D-Ball over shoulder (150/100)
20 Front Rack DB Lunges (Both feet = 1 rep)
10 Wall Climbs

Stop Running and both partners work together to complete:

400 Double Unders

25:00 Time Cap

L1:

Partner WOD

One partner runs 200m (or row 250/200m) while the other works.

50 DB squat clean thrusters (40/30)
40 KB Swings (24/16)
30 D-Ball over shoulder (100/75)
20 Front Rack DB Lunges (both feet= 1 rep)
10 Wall Climbs

Stop Running and both partners work together to complete:

200 Double Unders (or 400 singles)

25:00 Time Cap

Thursday 8.17

Pre-WOD:

Snatch Clusters
1, 1, 1, 1, 1
rest 2:00
x3
Rest :20 between reps and 2:00 between sets. Start at 60% of max squat snatch and build each round. Heaviest completed weight is score.

L2:

4 rounds, rest 2:00 between each round

15 Burpees
10 Box Jumps (24/20)
5 Power Snatches (135/95)

22:00 Time Cap

L1:

4 rounds, rest 2:00 between each round

15 Burpees
10 Box Jumps (24/20)
5 Power Snatches (95/65)

22:00 Time Cap

Wednesday 8.16

L1: Bergeron beep test L1

(AMRAP – Rounds)
EMOM for as long as possible (continue until you cannot)
5 thrusters 75/55 + 5 pull-ups + 5 burpees

score is rds completed. If you cannot make five rounds, drop one rep per movement and continue the EMOM through the fifth minute.

L2: Bergeron beep test L2

(AMRAP – Rounds)
EMOM for as long as possible (continue until you cannot)
7 Thrusters @ 75/55 + 7 Pull-ups + 7 Burpees
Score is rds completed

WOD B (all):

Metcon (Time)
Teams of three:

Complete either 5k/4k Row or 200/150 Cal AB. If mixed gender, base distance/cals off of majority gender of the group. One piece of equipment per team.

Must alternate AT LEAST every two minutes.

Tuesday 8.15

Pre-WOD:

Back Squat (4×6 78-80%)

L3:

5 Muscle Ups
10 Front Squats (185135)
15 Strict HSPU
3 Legless Rope Climbs
15 Strict HSPU
10 FS
5 MU

15:00 Time Cap

L2:

5 Bar Muscle Ups
10 Front Squats (135/95)
15 HSPU
3 Rope Climbs
15 HSPU
10 FS
5 BMU

15:00 Time Cap

L1:

5 Ring Dips
10 Front Squats (95/65)
15 HSPU w/ one abmat
3 Rope Climbs or 18 Ring Rows
15 HSPU w/ one ab mat
10 FS
5 Ring Dips

15:00 Time Cap

Monday 8.14

Pre-WOD:

Work up to a heavy single Power Clean + Squat Clean + Jerk (Push Jerk or Split Jerk)

L2: CrossFit Games Open 13.4 (AMRAP – Reps)

Complete AMRAP in 7 minutes of:
3 Clean and Jerk #135/95
3 Toes-To-Bar
6 Clean and Jerk
6 Toes-To-Bar
9 Clean and Jerk
9 Toes-To-Bar
12 Clean and Jerk
12 Toes-To-Bar
15 Clean and Jerk
15 Toes-To-Bar
18 Clean and Jerk
18 Toes-To-Bar
21 Clean and Jerk
21 Toes-To-Bar
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.

L1:

Same as L2, but Clean and Jerks @ 95/65, and sub Toes to Eye Level for TTB. Scale TTEL by kipping as high as you can or by doing leg raises.

Friday 8.11

L2:

With a Partner:
100 C2B
80 TTB
60 Pistols – alternating
40 Cal Bike
20 DB S2O (70/50) – one DB total (not in each arm)

Alternate as needed. Score is total time
30:00 Time Cap

L1:

With a Partner:
100 Pullups
80 Situps
60 Goblet Squats (24/16)
40 Cal Row
20 DB S2O (40/30) – one DB total (not in each arm)

Alternate as needed. Score it total time
30:00 Time Cap

Thursday 8.10

Pre-WOD:

EMOM 10 (score = weight)
3 Power Cleans
2 Front Squats
2 S20
You can build up through minute 5 but mins 6-10 should be at final weight.
Squat clean for the third power clean is permitted

L2:

Black and Blue (Time)
5 Rounds for time:
10 Power Cleans (135/95)
10 Burpees
10:00 Time Cap

L1:

5 Rounds for Time
10 Power Cleans (95/65)
10 Burpees
10:00 Time Cap

Wednesday 8.9

Pre-WOD:

Max Effort 1-Mile Run

WOD:

With a Partner:
800m run each
400m run each
4 x 200m run each

Try to keep 800m at mile pace and increase pace with each interval

Tuesday 8.8

Pre-WOD:

Front Squat (3×7 at 75%)

L2:

4 Rounds, rest 2:00 between rounds:

40 Double Unders
15 Burpee BJ Overs
20 Wall Balls (30/20)
22:00 Time Cap

L1:

4 Rounds, rest 2:00 between rounds:

30 Double Unders
10 Burpee BJ Overs
20 Wall Balls (20/14)
22:00 Time Cap

Monday 8.7

Pre-WOD:

Snatch (1RM)

L2:

“Amanda”
9-7-5
Muscle-ups
Snatch, 135#/95#
12:00 Time Cap

L1:

18-14-10
Pullups
9-7-5
Squat Snatches 95#/65#

12:00 Time Cap.

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