“Human”

5 Rounds
25/20 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 70/53

5 Rounds
21/18 Calorie Row
25 Russian KB Swings
Rest 2 Minutes

Weight: 53/35

5 Rounds
18/15 Calorie Row
15 Russian KB Swings
Rest 2 Minutes

Weight: 35/26

WOD GUIDANCE & GOALS
Is that a REST I see?! Sure is! Short intervals, with near equal rest, means it’s time to FLY! Complete your calorie row in :90 or less, then try to go unbroken on the eye-height swings for at least the first round. In later rounds you may have to break the swings into sets of 15 and 10 reps. Target 2-2:30 per interval, record all intervals.

Post Intervals to Comments.

“West Coast”

10 Rounds
10 Wall Balls
10 DB Snatch
10 Calorie Bike

Weight: 20/14, 50/35

10 Rounds
10 Wall Balls
10 DB Snatch
9/6 Calorie Bike

Weight: 14/10, 35/20

10 Rounds
10 Wall Balls
10 DB Snatch
8/5 Calorie Bike

Weight: 10/6, 25/15

WOD GUIDANCE & GOALS
YES, a 10-rounder with NO rest! Find a moderately-uncomfortable pace from the beginning and try to hold it throughout the workout. Complete the wall balls and db snatch unbroken, then push your pace (60+ rpms) on the bike. Wall balls will take :20-:25, the snatches will take about the same, and the bike no more than :50. Target 15-18 minutes.

Post Time to Comments.

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

STRENGTH
Cluster Complex
5 Deadlifts
4 Hang Cleans
3 Front Squats
2 Jerks
1 Cluster

WOD GUIDANCE & GOALS
ALL the weightlifting today!! For 15 minutes, you will build to a heavy cluster complex. You may drop the bar between movements, but take no more than :05 between dropping and picking the bar back up again. Record your heaviest successful cluster. THEN, using the same weightlifting movements, do the required reps within the minute and in any remaining time do as many burpees as possible. There is a rest between working minutes, so PUSH your pace on the burpees. Record your total burpees.

Courtesy of CFWestSantaCruz

Post Weight + Reps to Comments.

“Stuff Going On”

2 Rounds
800 Meter Run
50 1-Leg V-Ups
50 DB Step Ups, 20″
50 1-Leg V-Ups
800 Meter Run

Weight: 50/35

2 Rounds
800 Meter Run
50 1-Leg Tuck-Ups
50 DB Step Ups, 20″
50 1-Leg Tuck-Ups
800 Meter Run

Weight: 35/20

2 Rounds
600 Meter Run
40 1-Leg V-Ups
40 DB Step Ups, 20″
40 1-Leg V-Ups
600 Meter Run

Weight: 25/15

WOD GUIDANCE & GOALS
This one is gonna get LONG! The first 800 meters is a buy into the workout, and will take 4 ish minutes to complete (no more than 5:00.) Chip away at the v-ups in sets of 10 reps (that’s 5 per side). Your hips flexors will thank you for taking small breaks. Wrap up the v-ups in around :60-:90. Choose a DB weight for the step ups that you can complete 25 steps before having to break (if you need to break), then back to sets of 10 v-ups. To complete round one and begin round two run 1 mile, woo hoo! Keep breaking the v-ups into 10 reps, the step ups into 25 reps, and finish with a fast 800 meters. Target 22-25 minutes. 

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“So Done”

With a Partner
Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups

With a Partner
Row or Bike for 40 Minutes
on the 5 min complete
10 Push Ups
20 Squats
30 Sit Ups

With a Partner
Row or Bike for 40 Minutes
on the 5 min complete
10 Knee Push Ups
15 Squats
20 Sit Ups

WOD GUIDANCE & GOALS
At “GO” you and your partner will split 10 push ups, 20 squats and 30 sit ups. As soon as you complete the work, hop on your rower or bike and complete as many calories as you can until the 5 minute mark. Switch who is rowing or biking at any time. At the 5 minute mark, complete the same 10/20/30, then keep accumulating calories. The push ups will take :10-:15, squats :20 and sit ups :30-:45 (around :90 total), so you’ll have 3+ minutes to row/bike every 5 minutes. Your score is total calories.

Post Calories to Comments. Compare Scores HERE.

“Thx Dave”

10 Rounds
300 Meter Run
3 Muscle Ups

10 Rounds
300 Meter Run
3 Chest to Bar
3 Ring Dips

10 Rounds
300 Meter Run
3 Strict Pull Ups
3 Bench Dips

WOD GUIDANCE & GOALS
Yes, you can thank Dave Castro (director of the CF Games) for this little doozy! Run the 300’s at your 1 mile pr pace (uncomfortable, and no more than :90.) Then, do 3 RING muscle ups, OR three difficult upper-body-pulling movements plus three upper-body-pushing movements. The three muscle ups, or scaling option, should take no more than :30. Target 20 minutes or less.

Post Time to Comments.

“Toaster”

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike

Weight: 185/135, 30/20

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
10 Calorie Bike

Weight: 155/105, 20/14

7 x on the 3 minute
5 Power Cleans
10 Wall Balls
7 Calorie Bike

Weight: 115/75, 14/10

WOD GUIDANCE & GOALS
Heavy wall balls! Choose a weight for the power cleans that you may have to break into sets of 3 and 2, or fast singles. Use a heavier wall ball than you typically use. It’s only 10 reps, try to go unbroken! Then SPRINT the 10 calorie bike (take less than :50) Each interval target 2 minutes or less per interval.

Post Interval to Comments. Compare Scores HERE.

“Drop it”

3 Rounds
100′ DB Lunge
6 Wall Walks
500/400 Meter Row

Weight: 35/25

3 Rounds
100′ DB Lunge
6 Mod Wall Walks
400/350 Meter Row

Weight: 25/15

3 Rounds
75′ DB Lunge
6 Inchworms
350/300 Meter Row

Weight: 15/10

WOD GUIDANCE & GOALS
Double DB walking lunges! Yup, you read that right, hold two dumbbells in the suitcase position (cannot be held on shoulders) as you lunge 100 feet in 25 foot increments. You may put them down at any point, but try to get at least 25 feet before resting. The six wall walks will take around :6t0 to complete, scale the number of reps to fit the time domain before scaling the movement. Then row the 500/400 meters in 2:00 or less (scale meters to fit the time domain.) Target 15 minutes.

Post Time to Comments.

Push Press
7×2, building

Barbell Bicep Curls
3 Rounds
:10 Hold at Parallel
10 Full ROM Curls

Abs
3 Rounds
15 Leg Lifts
15 DB Crunch
15 Hip Raise

WOD GUIDANCE & GOALS
HEAVY DAY, bodybuilding, AND abs?! What a WIN! Coaches will help you build to around an 8/10 effort for your first working set of two reps. Ideally you’ll build by .2-.3 effort for the remaining sets. Try to do your last set at 9.5/10 effort. Remember with the push press, once your knee and hips extend, there is no re-bend! Record your heaviest successful double.

For the BARBELL bicep curls, start by holding the barbell parallel with the floor for 10 seconds, THEN immediately rocking out 10 full range-of-motions curls. Rest at least :90 between sets. After your three sets, you’ll then do three continuous sets of ab exercises.

Post Weights to Comments. Compare Scores HERE.

“911 Tribute WOD”

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Chest to Bar Pull Ups
11 Power Cleans
11 Handstand Push Ups
11 Kettlebell Swings
11 Toes to Bar
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 135/95, 70/53

With a Partner
2001 Meter Run
11 Box Jumps
11 Thrusters
11 Pull Ups
11 Power Cleans
11 Abmat Handstand Push Ups
11 Kettlebell Swings
11 Knee Ups
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 20″
Weight: 115/75, 53/35

With a Partner
2001 Meter Run
11 Step Up
11 Thrusters
11 Ring Rows
11 Power Cleans
11 DB Press
11 Kettlebell Swings
11 Leg Lifts
11 Deadlifts
11 Jerks
2001 Meter Run

Height: 24″
Weight: 95/65, 35/26

WOD GUIDANCE & GOALS
Grab a partner, put your head down, and grind away. Divide the 2001 meters into 400’s, the final 401 meters you will do together. For the 11 reps of the 9 movements, each partner will complete 11 reps. You decide if you do all 11 at one time or divide them up, but BOTH partners must complete 11 reps before moving on to the next exercise. Target 30 minutes (35 min cap)

Post Time to Comments. Compare Scores HERE.