WOD GUIDANCE & GOALS
You will have 30 minutes to build to a heavy clean and jerk for the day. This maybe not be a one rep max day, but heavy! Remember, form and technique trump adding weight to your barbell. Use the half hour to perfect the movement!

THEN, Team Up! You and your partner will alternate every round, completing 10 rounds each of the 3 clean and jerks and 3 bar facing burpees. Choose a weight you can do for three consecutive reps. Target sub 10 minutes.

Post Weight + Time to Comments. Compare Scores HERE.

“Battle Symphony”

In Teams of 2:
2K Row
150 Box Jump Overs
100 Toes to Bar
50 Kettlebell Swings

Height: 24/20
Weight: 70/53

In Teams of 2:
1600 Meter Row
150 Box Jump Overs
100 Knee Ups
50 Kettlebell Swings

Height: 20
Weight: 53/35

In Teams of 2:
1200 Meter Row
100 Box Step Overs
75 Leg Lifts
50 Kettlebell Swings

Height: 24/20
Weight: 35/26

WOD GUIDANCE & GOALS
Team workout! With your buddy, row a 2k (or less) switching off every 500 meters. The row will take 8-10 minutes (no more.) Then, switching however you’d like (keep reps fast) complete 150 box jump or step overs in around 5 to 7 minutes. Break the toes to bar into small sets from the beginning to save your hip flexors. Even if you can do sets of 10, you may want to be conservative and do quicker sets of five. Then for the swings, try to do 15/15/10/10 to stop the clock. Target 22 minutes.

Post Time to Comments. Compare Scores HERE.

“WOD TITLE”

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 20/14, 135/95

3 Rounds
10 Back Squats
20 Wall Balls
800 Meter Run

Weight: 14/10, 115/75

3 Rounds
10 Back Squats
20 Wall Balls
600 Meter Run

Weight: 10/6, 95/65

WOD GUIDANCE & GOALS
Ehrybody… SQUAT, SQUAT, SQUAT, SQUAT, SQUAT, SQUAT! Ok, that’s enough Lil Jon, but yes it’s that time to get-below-parallel. Barbells will be taken from the floor for the back squats, which means you’ll have to lift the bar up and overhead (could be your weight limiter.) After completing 10 unbroken back squats move right into 20 wall balls. Take a big breath before your set, and try to do all 20 straight. Then it’s out the door, with your new-born-deer legs, for an 800 meter run (4-ish minutes). Use the first 100 meters to shake out your legs then pick up your pace. Target 17 minutes.

Post Time to Comments. Compare Scores HERE.

“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.

Post Time to Comments.

“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!

Post Rounds to Comments. Compare Scores HERE.

“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.)

Post Time to Comments. Compare Scores HERE.

“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!

Post Time to Comments.

“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

Post Rounds to Comments. Compare Scores HERE.

“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.

Post Time to Comments. Compare Scores HERE.

“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.

Post Time to Comments. Compare Scores HERE.