“Makes Me Wonder”

15/12 Calorie Bike
12 Hang Power Snatch
23/18 Calorie Bike
15 Hang Power Snatch
30/24 Calorie Bike
21 Hang Power Snatch

Weight: 115/75

12/9 Calorie Bike
12 Hang Power Snatch
15/12 Calorie Bike
15 Hang Power Snatch
23/18 Calorie Bike
21 Hang Power Snatch

Weight: 115/75

9/6 Calorie Bike
9 Hang Power Snatch
12/9 Calorie Bike
12 Hang Power Snatch
15/12 Calorie Bike
15 Hang Power Snatch

Weight: 115/75

WOD GUIDANCE & GOALS
Get ready for a burner! Plan on completing the bike calories in :60, :90 and 2:00. Choose a weight for the snatches that you can cycle for 4-6 reps in a row then have to break. The snatches will take around the same time as the bike calories, and maybe a bit faster. On the hang snatches, work on getting your elbows locked out (punch!) by the time your feet land. Target 10-12 minutes.

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“Heartless”

WOD GUIDANCE & GOALS
At the top of EVERY MINUTE for 20 minutes, you’ll complete 6 burpees, 4 chest to bar pull ups, 1 squat clean and 1 front squat. With any remaining time left within the minute you get to rest. Rest will be MINIMAL, so choose your weight and rep scheme wisely. If you’re trying to decide between two weights, go with the lighter one! If you’re struggling to complete ALL reps within the minute, scale burpees to 4 or 3 reps. Your goal should be to start and end with the same rep scheme without having to skip a minute. Have fun!

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“Annie”

50-40-30-20-10
Double Under
Sit Up

15-12-9-6-3
Attempts
50-40-30-20-10
Sit Up

75-60-45-30-15
Single Under
25-20-15-10-5
Sit Up

WOD GUIDANCE & GOALS
Classic CrossFit benchmark workout time! Move as quickly as possible through the double unders and sit ups. Position your abmat close to your rope to minimize transition time. Target sub 10 minutes (15 minute cap.)

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“Red Light”

1000 Meter Row – 60/45 Cal Bike
Rest 2 Minutes
800 Meter Row – 48/36 Cal Bike
Rest 2 Minutes
600 Meter Row – 36/27 Cal Bike
Rest 2 Minute
400 Meter Row – 24/18 Cal Bike
Rest 2 Minute
200 Meter Row – 12/9 Cal Bike

WOD GUIDANCE & GOALS
Rise and GRIND! Scale meters and calories to meet the follow time domains; 10 minutes, 8 minutes, 6 minutes, 4 minutes, 2 minutes. Have fun!

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“Season 4 Part 1”

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
400 Meter Run
5 Squat Cleans
*at 80% 1 rep max clean

AMRAP 20
300 Meter Run
5 Hang Squat Cleans
*at 80% 1 rep max clean

WOD GUIDANCE & GOALS
You choose your weight! For today’s workout, try to complete the squat cleans as close to 80% as possible. Expect the weight to feel heavy, and expect to do single reps. The goal for a squat clean is to PULL UNDER into the bottom of the squat, for the receiving position. If you’re pulling the barbell high, then riding the weight below parallel, deload your bar and practice better mechanics. Run the 400 meters at your 5k pace (moderate), then do a squat clean every 5-10 seconds. Target 5+ rounds

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“Lean Cuisine”

5 Rounds
20 DB Step Ups, 20″
30 1-Leg V-Ups
20 Hand-Release Push Ups

Weight: 50/35

5 Rounds
20 DB Step Ups, 20″
20 1-Leg V-Ups
10 Hand-Release Push Ups

Weight: 35/20

5 Rounds
15 DB Step Ups, 20″
15 1-Leg Tuck-Ups
15 Hand-Release Knee Push Ups

Weight: 25/15

WOD GUIDANCE & GOALS
The dumbbell step ups are with 1 dumbbell, held any way you’d like except for resting on your thigh. Switch hands/shoulders half way through the step ups to save your grip. The 1-leg v-ups, are alternating and 15 per side. These get spicy on your hip flexors and you may need to break them up into sets of 10 rep. Chip away at your push ups 2-3 or sets of 5. The push ups are the workout and will slow you down at some point. The smaller the set, the shorter the break, and less of a chance to fail a rep. Target 15 minutes.

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“Heartbreak Anthem”

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 135/95
Height: 24″

3 Rounds
15 Front Squats
15 Box Jump Overs

Weight: 115/75
Height: 20″

3 Rounds
15 Front Squats
15 Box Step Overs

Weight: 95/65
Height: 24″

WOD GUIDANCE & GOALS
Fifteen, the best round of 21-15-9, on repeat! Choose a weight for the front squats that you WANT to put the barbell down at rep 10 but you DON’T. Steady pace on the box jump overs until the last round where you’ll sprint! Target sub 10 minutes.

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“Having Our Way”

With a Partner
4 Rounds
800 Meter Row
8 Wall Walks
10 Strict Pull Ups

With a Partner
4 Rounds
600 Meter Row
50 Plank Taps
20 Ring Rows

WOD GUIDANCE & GOALS
We’re going LONG with a BUDDY today! Target 4 minutes or less on the row. You’ll need to hold a 2:00/500m split. Typically when we do an EMOM with wall walks the target is 5 reps in :60. If you scale to three wall walks for an EMOM, do less reps today and complete them in 2:00 or less. And for the pull ups, do two sets of 10 reps, or four fast sets of five reps to complete them in :60-:90. Scale the number of reps to half before using a band or doing ring rows. Target 30 minutes.

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Press
5×3, across
at 85-90%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 8.5-9/10 effort for your strict press working sets. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

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“Private Landing”

4×2:30 on/:60 off
5 Shuttles
10 Toes to Bar
5 Shuttles
10 DB Deadlifts
*in remaining time max dubs

Weight: 50/35

4×2:30 on/:60 off
5 Shuttles
10 Knee Ups
5 Shuttles
10 DB Deadlifts
*in remaining time max attempts

Weight: 35/20

4×2:30 on/:60 off
3 Shuttles
10 V-Ups
3 Shuttles
10 DB Deadlifts
*in remaining time max singles

Weight: 25/15

WOD GUIDANCE & GOALS
Shuttle runs!! Run 5 shuttles (down and back = 1 shuttle) in around :30 or less (scale to three shuttles if it’s taking longer.) Then, keeping the kipping motion, complete 10 toes to bar in no more than two sets (:30). Run another 5 shuttles, followed by 10 unbroken, dumbbell deadlifts (:20). In any remaining time (about :30) do as many double unders as possible. Target 20-30 reps per interval. Record total reps.

Courtesy of Ibex

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