“Tread”

AMRAP 15
10 Shuttle Run
20 Alternating DB Cleans

Weight: 50/35

AMRAP 15
10 Shuttle Run
20 Alternating DB Cleans

Weight: 35/26

AMRAP 15
7 Shuttle Run
14 Alternating DB Cleans

Weight: 25/15

WOD GUIDANCE & GOALS
Just like the CrossFit Open this year, one shuttle run is down AND back (20 lengths of a 25′ section!) Complete the shuttles in less than 2 minutes, then from the floor and alternating arms, complete 20 total db cleans. Yes, there will be a lot of shuttling! Target 5 rounds.

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“Quick”

With a Partner
10 Rounds Each
5 Chest to Bars
20m Farmer’s Carry
5 Handstand Push Ups
20m Front Rack Lunge

Weight: 50/35

With a Partner
10 Rounds Each
5 Pull Ups
20m Farmer’s Carry
5 Abmat Handstand Push Ups
20m Front Rack Lunge

Weight: 35/20

With a Partner
10 Rounds Each
5 Upright Ring Rows
20m Farmer’s Carry
5 Bench Push Ups
20m Front Rack Lunge

Weight: 25/15

WOD GUIDANCE & GOALS
Partner WOD! With a buddy, alternate full rounds, to complete 10 rounds EACH of this fun little chipper! Keep pull ups and handstand push ups consecutive (scale number or the actual movement) in order to keep the rounds moving. Choose a dumbbell weight for the farmer’s carry and lunges that you can complete 20 meters unbroken every round. Every round will take about :60 per, so for a grand total target 22-25 minutes.

Inspired by Wanderlust

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STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*15 Double Unders
after every set

STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*5 Attempts
after every set

STRENGTH
Front Squat
5×5, across at 80%

FOR REPS
AMRAP 6
Up Ladder by 1
Burpees
*20 Singles Unders
after every set

WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to a heavy weight for today’s front squat sets. Reps 1 through 3 of every set should feel manageable, then reps four and five should require you to think, pause at the top, reset your breath, and slow you down. As always, form and range of motion are non-negotiable. YES, today you can wear a belt!

THEN, for six minutes you’ll do a burpee ladder, increasing your rep scheme by 1 rep. After every set, complete 15 double unders (:20) before moving on. Record your last completed round (after the dubs) plus any additional burpees. Target 8+

Post Weight + Reps to Comments. Compare Scores HERE.

“Have a Little”

WOD GUIDANCE & GOALS
Today’s workout will feel like “Helen” which is 3 rounds of 400 meter run, 21 kb swings and 12 pull ups. It’s cardio heavy, light weight, and shor enough that you gotta hold on! Target around two minutes for the 400s. The last ten meters, start slowing down so you can start swinging the kettlebell as soon as you get your hands on it. Try to do the swings unbroken for at least the first two rounds, then do 15 and 15 the last two rounds to save your grip. The swings will take :60-:75. Do toes to bar in sets of 10 and 5, or 6, 5 and 4. Spend no more than :60 on the toes to bar. Target 17 minutes.

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“Accepted”

30 Power Clean
30/21 Calorie Row
Rest 3 Minutes
25 Push Press
30/21 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
30/21 Calorie Row

Weight: 115/75

30 Power Clean
24/18 Calorie Row
Rest 3 Minutes
25 Push Press
24/18 Calorie Row
Rest 3 Minutes
20 Squat Clean Thrusters
24/18 Calorie Row

Weight: 95/65

25 Hang Power Clean
20/15 Calorie Row
Rest 3 Minutes
20 Push Press
20/15 Calorie Row
Rest 3 Minutes
15 Hang Squat Clean Thrusters
20/15 Calorie Row

Weight: 65/45

WOD GUIDANCE & GOALS
Thank you PRVN for another spicy number! The weight for every barbell movement should feel LIGHT! The cleans and push press can be done in sets of 20/10 or 11/10/9, and the squat clean thrusters in sets of 5-10. After each barbell movement, row as fast as possible to complete the calorie row (around 2:00).  You get a 3 minute rest between the mini chippers so hold on to the bar for bigger sets and push your pace on the row! Target sub 4 minutes for each chipper.

Post Time to Comments. Compare Scores HERE.

“Jelly Mask”

With.a partner
50-40-30-20-10
Bike
Double Under

With.a partner
50-40-30-20-10
Bike
15-12-9-6-3
Attempts

With.a partner
50-40-30-20-10
Bike
120-100-80-60-40
Single Unders

WOD GUIDANCE & GOALS
Buddy Up! WIth a partner, split the calorie bike however you’d like. Then EACH PERSON will do their double unders (or the scaling option.) One person works at a time. Target 15-20 minutes.

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“Daydream Land”

50 Pull Ups
50 Overhead Squats
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Overhead Squats
50 Pull Ups

Weight: 115/75

25 Strict Pull Ups
50 Overhead Squats
50 Sumo Deadlift High Pull
800 Meter Run
50 Sumo Deadlift High Pull
50 Overhead Squats
25 Strict Pull Ups

Weight: 95/65

50 Ring Rows
50 Front Squats
50 Sumo Deadlift High Pull
600 Meter Run
50 Sumo Deadlift High Pull
50 Front Squats
50 Ring Rows

Weight: 75/55

WOD GUIDANCE & GOALS
SWEATFEST!! Break pull ups into sets of 5-10, taking no more than 5 minutes to complete the 50 reps. For the overhead squats, choose a weight you can do for 15-20 reps before having to break. A great way to break the squats and the sumo deadlift high pulls is 20/15/15 reps. The run will take 4:00 minutes or so, scale if the half mile will take longer than 5:00. Target 25 minutes.

Courtesy of Dan Bailey

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“Tuesday Time”

EMOM 16
1- 250/200 Meter Row
2 – 8 Strict Handstand Push Ups

EMOM 16
1- 250/200 Meter Row
2 – 8 Abmat Handstand Push Ups

EMOM 16
1- 200/150 Meter Row
2 – 8 Bench Handstand Push Ups

WOD GUIDANCE & GOALS
We love an EMOM on a Friday! Minute one, complete the designated meters in under :60, scale meters to meet the time domain. On the next minute chip away at strict handstand push ups. Be smart in those first few rounds, you may want to break them 4 and 4, or even 4 sets of 2 reps to not reach muscle failure. Scale to less reps before adding an abmat. Record any modifications.

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WOD GUIDANCE & GOALS
HEAVY DAY! Work up to a weight that feels like a 7.5/10 for 5 front rack lunges on one side, then five on the other. Use that same weight for all five sets. It’s up to you whether you step forward or backward.

Then for conditioning, try something NEW! Try to LEGLESS rope climbs, or ATTEMPTS to get your first successful climb. Use a heavier kettlebell than you usually use. Get outside your comfort zone! Target 6 Rounds.

Courtesy of MoTown

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“Without You”

3 Rounds:
400 Meter Run
21 Box Jumps
12 Cleans 

Height: 24/20
Weight: 165/115

3 Rounds:
400 Meter Run
15 Box Jumps
12 Cleans 

Height: 20″
Weight: 115/75

3 Rounds:
300 Meter Run
21 Step Ups
12 Cleans 

Weight: 75/55

WOD GUIDANCE & GOALS
Run the 400’s at a moderate pace, aiming to finish around two minutes. Catch your breath on the box jumps. Jump up, breath at the top then step down. When your second foot hits the floor, plan to jump right back up to keep you moving forward. Choose a weight for the cleans you can do for 3 sets of 4 consecutive reps and by the last round fast doubles and triples. Target 12-15 minutes.

Post Time to Comments. Compare Scores HERE.