WOD 033118

Saturday

“Wreck Yourself”

Teams of 3
For Time: 
600m Run
6 Rope Climbs
20 Squat Cleans (135/95)
600m Run
9 Rope Climbs
35 Squat Cleans (135/95)
600m Run 
12 Rope Climbs
50 Squat Cleans (135/95)

WOD 033018 - Good Friday

Friday

“Power Trip”

AMRAP 15:
15 Power Snatches (95/65)
30 Wallballs (20/14)
60 Double Unders

WOD 032918

Thursday

“Mean Machine”

3 Rounds:
3:00 Calorie Row
10 Shuttle Runs
1:00 Burpees
Rest 2:00

WOD 032818

Wednesday

“50-50”

Teams of 3:

AMRAP 7:

50 Push Press (135/95) 

50 Push Press (155/105)

AMRAP Push Press (185/135)

rest 3 minutes

AMRAP 7:

50 Back Squats (155/105) 

50 Back Squats (185/135)

AMRAP Back Squats (225/155)

rest 3 minutes

AMRAP 7:

50 Hang Power Cleans (135/95) 

50 Hang Power Cleans (155/105)

AMRAP Hang Power Cleans (185/135)

WOD 032718

Tuesday

“Christine”

3 Rounds:

500 Meter Row

12 Deadlifts (Bodyweight)

21 Box Jumps (20”)

WOD 032618

Monday

“18.5”

AMRAP 7: 

3 Thrusters (100/65)

3 Chest-to-bar pull-ups

6 Thrusters (100/65) 

6 Chest-to-bar pull-ups 

9 Thrusters (100/65)

9 Chest-to-bar pull-ups 

12 Thrusters (100/65) 

12 Chest-to-bar pull-ups 

15 Thrusters (100/65)

15 Chest-to-bar pull-ups 

18 Thrusters (100/65) 

18 Chest-to-bar pull-ups 

…

-or-

“The Other One”

AMRAP 7:

3 Kettlebell Swings (53/35)

3 Goblet Front Squats (53/35)

3 Burpees

6 Kettlebell Swings (53/35)

6 Goblet Front Squats (53/35)

6 Burpees

9 Kettlebell Swings (53/35)

9 Goblet Front Squats (53/35)

9 Burpees

12 Kettlebell Swings (53/35)

12 Goblet Front Squats (53/35)

12 Burpees

…

WOD 032518

Sunday

“Green Day”

3 Rounds of:

AMRAP 4: Row for Calories

On the 0:00 – 15 Abmat Sit-Ups

On the 1:00 – 12 Abmat Sit-Ups

On the 2:00 – 9 Abmat Sit-Ups

On the 3:00 – 6 Abmat Sit-ups

Rest 2:00 between rounds

WOD 022418

Saturday

“Mind Eraser”

AMRAP 20:

7 Power Cleans (135/95)

7 Burpees

200 Meter Run

WOD 032318 - 18.5

Friday

“18.5”

AMRAP 7: 

3 Thrusters (100/65)

3 Chest-to-bar pull-ups

6 Thrusters (100/65) 

6 Chest-to-bar pull-ups 

9 Thrusters (100/65)

9 Chest-to-bar pull-ups 

12 Thrusters (100/65) 

12 Chest-to-bar pull-ups 

15 Thrusters (100/65)

15 Chest-to-bar pull-ups 

18 Thrusters (100/65) 

18 Chest-to-bar pull-ups 

…

WOD 032218

Thursday

“Goat Day”

On the Minute x 20

Odd Minutes: Movement 1

Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

WOD 032118

Wednesday

“High Roller”

AMRAP 16:
18/15 Calorie Row
15 Sumo Deadlift High Pulls (95/65)
12 Burpee Box Jumps (24/20)
9 Chest to Bar Pull-ups

WOD 032018

Tuesday

“Four Score”

4 Rounds, On The 4:00: 
14/12 Calorie Row
15 Front Squats (95/65)
12 x Shuttle Sprints (10m)

WOD 031918

Monday

“18.4”

For Time: 

21 Deadlifts (225/155) 

21 Handstand Push-ups 

15 Deadlifts (225/155) 

15 Handstand Push-ups 

9 Deadlifts (225/155)

9 Handstand Push-ups 

21 Deadlifts (315/205) 

50-ft. Handstand Walk 

15 Deadlifts (315/205) 

50-ft. Handstand Walk

9 Deadlifts (315/205) 

50-ft. Handstand Walk

Time Cap: 9 Minutes

-or-

“Cloud Nine”

AMRAP 9:

30/24 Calorie Row

30 Hand Release Push-ups

30 Alternating Dumbbell Snatches (50/35)

WOD 031818

Sunday

Hang Power Clean

5-4-3-2-1

“Hang Ten”

AMRAP 10:
10 Hang Power Cleans (135/95)
20 AbMat Sit-Ups
40 Double Unders

WOD 031718

Saturday

“Toe Drag”

Teams of 3
AMRAP 25:
3,000/2,400 Meter Row
Directly into…
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (95/65)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (115/80)
50 Toes to Bar
50 Bar-Facing Burpees
50 Thrusters (135/95)

WOD 031618 - 18.4

Friday

“18.4”

For Time: 
21 Deadlifts (225/155) 
21 Handstand Push-ups 
15 Deadlifts (225/155) 
15 Handstand Push-ups 
9 Deadlifts (225/155)9 Handstand Push-ups 
21 Deadlifts (315/205) 
50-ft. Handstand Walk 
15 Deadlifts (315/205) 
50-ft. Handstand Walk
9 Deadlifts (315/205) 
50-ft. Handstand Walk

Time Cap: 9 Minutes

WOD 031518

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

WOD 031418

Wednesday

“Humble Pi”

Every Minute on the Minute x 16 (4 Rounds):
1st: 15/12 Calorie Row
2nd: 7 Deadlifts (225/155) + 7 Handstand Push-ups 
3rd: 15/12 Calorie Row
4th: 10 Chest to Bar Pull-Ups

WOD 031318

Tuesday

Pause Front Squat

Build to a Heavy Single

“Engine Room”

5 Rounds, Every 3 Minutes: 

300/250 Meter Row

9 Thrusters (95/65)

WOD 031218

Monday

“18.3 Re-do”

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

-or-

“Opposite Day”

AMRAP 14:
40 AbMat Sit-Ups
30/20 Calorie Row
20 Burpees

WOD 031118

Sunday

“Swing and Miss”

For Time: 
21-18-15-12-9-6-3
Calorie Row 
Kettlebell Swings (53/35)

WOD 031018

Saturday

“Fireball”

Teams of 3:
AMRAP 30:
100/75 Row
75 Wallballs (20/14)
50 Power Cleans (115/85)

Add (20/10) to barbell each round.

WOD 030918 - 18.3

Friday

“18.3”

2 Rounds For Time Of:
100 Double-Unders
20 Overhead Squats (115/80)
100 Double-Unders
12 Ring Muscle-Ups
100 Double-Unders
20 Dumbbell Snatches (50/35)
100 Double-Unders
12 Bar Muscle-Ups
Time Cap: 14 Minutes

WOD 030818

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.

WOD 030718

Wednesday

“Four by Four”

EMOM x 16 (4 Rounds):

Minute 1: 7 Wallballs (20/14) + 7 Chest to Bar Pull-Ups

Minute 2: 15 Box Jumps (24/20)

Minute 3: 7 Power Snatches (95/65) + 7 Overhead Squats (95/65)

Minute 4: 15/12 Calorie Row

WOD 030618

Tuesday

“Under Pressure”

For Time: 
100-80-60-40-20: Double Unders 
50-40-30-20-10: AbMat Sit-Ups
25-20-15-10-5: Deadlifts (155/105)

WOD 030518

Monday

18.2

1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 
Dumbbell Squats (50’s/35’s) 
Bar-Facing Burpees

18.2a

1RM Clean

Or

“Plan B”

AMRAP 12:
15/12 Row
30 Air Squats
15/12 Row
15 Dumbbell Push Press (40’s/30’s)

WOD 030418

Sunday

“Peg Leg”

5 Rounds:
27 Air Squats
21/15 Row
15 Kettlebell Swings (53/35)

WOD 030318

Saturday

“Boat Crew”

Teams of 3
AMRAP 25:
20/15 Calorie Row
7 Box Jumps (24/20)
7 Chest to Bar Pull-Ups

WOD 030218 - 18.2

Friday

18.2

1-2-3-4-5-6-7-8-9-10 Reps For Time Of: 
Dumbbell Squats (50’s/35’s) 
Bar-Facing Burpees

18.2a

1RM Clean

WOD 030118

Thursday

“Goat Day”

On the Minute x 20
Odd Minutes: Movement 1
Even Minutes: Movement 2

“Goat” is CrossFit slang for a movement that challenges us. Examples: Double-Unders, Pull-ups, Overhead Squats, Handstand Push-ups. These are the best days to turn perceived weaknesses into strengths. No better way to do that than today. We don’t improve our technique with a high heart rate – that’s what we refer to as “training”. Today is geared towards “practice,” dialing in our mechanics with a controlled heart rate. As an example, to improve the technique of double-unders, we want to practice at a low-intensity where we can really focus on the mechanics of the hands and the timing of the jump. When we couple “training” with “practice” throughout the week in the right doses, we set ourselves on the fast track to results. Choose two “Goats” to work on, and we’ll alternate between them on each minute. Choose an appropriate rep scheme for each movement that keeps things in the practice intensity range.