Death by Burpees
and
Death by 10 Meters

Death by Burpees
and
Death by 10 Meters

Death by In+Outs
and
Death by 10 Meters

WOD GUIDANCE & GOALS
“Death by” sounds scary, but it’s not! It’s a great way to practice volume. For the burpees you’ll complete 1 on the first minute, 2 on the second minute, 3 on the third minute, etc., until you cannot complete the designated number of burpees within the minute. The standard for the burpee will be chest touching the floor and then jumping to touch a bar just above your reach (while standing). For the running, you’ll complete 10 meters in the first minute, 20 meters in the second, 30 meters in the third, etc., until you can no longer complete the designated meters within the minute. Target 15-20 burpees, and 150-180 Meters.

Post Reps + Meters to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
YES, you read that right, BUILD for three sets of ten front squats! Coaches will help you build to around 75% of your 1 rep max front squat for your first working set. The first set will feel heavy around rep five but doable. Set two should feel heavier around rep five, and near impossible by reps nine and ten. And then set three, make it to at least rep six or seven with the potential of FAILING by rep ten. WHY? To see what you can do!!

Post Weight + Time to Comments. Compare Scores HERE.

“DT”

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 155/105

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 115/75

5 Rounds
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks

Weight: 75/55

WOD GUIDANCE & GOALS
Classic CrossFit Hero WOD! Each round of today’s weightlifting triplet will take around :60 to complete. Yes, some of you may complete this workout in less than ten minutes, and others it may take closer to fifteen minutes (15 being the cap.) SO, when you choose a weight make sure the deadlift feels light, the hang clean is moderately heavy (you may have to break the set of nine into 6/3 or 5/4), and the push jerk is heavy (first round unbroken, then you may have to break them into 3/3 or 4/2.)

Post Time to Comments. Compare Scores HERE.

“Worst Days”

5 x AMRAP 3
18/14 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute

Weight: 70/53
Height: 24

5 x AMRAP 3
15/12 Calorie Bike
12 Kettlebell Lunges
Max Box Jumps
Rest 1 Minute

Weight: 53/35
Height: 24/20

5 x AMRAP 3
12/9 Calorie Bike
12 Kettlebell Lunges
Max Step Ups
Rest 1 Minute

Weight: 35/26
Height: 24/20

WOD GUIDANCE & GOALS
Complete bike calories in :60-:90, take one breath and pick up your kettlebell in the rack position for 12 straight lunges (:30-:40). In the remaining time (about :60) do as many box jumps as possible. Target 15-20 jumps per round, and record total jumps for your score

Post Rounds to Comments. Compare Scores HERE.

“Sun Don’t Shine”

600 Meter Run
75 Kettlebell Swings
75 Sit Ups
75 Squats
75 Knee Push Ups
600 Meter Run

Weight: 35/26

400 Meter Run
50 Kettlebell Swings
50 Sit Ups
50 Squats
50 Box/Bench Push Ups
400 Meter Run

Weight: 26/18

WOD GUIDANCE & GOALS
It’s a 800 meter sandwich! Run the first 800 meters at conversation pace (4-5 minutes.) It’s the warm up, and not time to go all out. Save that for later! Break the kb swings into sets of 20 reps, facing the opposite direction every set to keep track of your reps. Swings will take around 4 minutes. Purposefully break the sit ups at rep fifty, taking a quick break then continue the second set at the same continuous pace. Sit ups will take around 3 minutes. Do the air squats in sets of 25, and like the kb swings, face a new direction every set to take a quick shake out and keep track of reps. Squats will take 2 minutes. The push ups are the workout. Break them into sets of 5-10 from the very beginning so your arms do not go to failure. The push ups will take 5-10 minutes. Then run the final 800 meters FASTER than the first! Target 25-30 minutes.

Post Time to Comments.

WOD GUIDANCE & GOALS
HEAVY DAY! Five sets of five reps is no joke. Your body is going to feel smoked after today’s life. On your first set of five deadlifts, reps four and five should start to feel heavy. By the third set reps three, four and five should feel heavy. And by the last set, your body should be spent and you should not want to lift the bar but you CAN!!

Post Weight + Time to Comments.

“Gucci”

40-30-20-10-5 Calorie Row
25-20-15-10-5 Knee Ups

25-20-15-10-5 Calorie Row
25-20-15-10-5 Leg Lifts

WOD GUIDANCE & GOALS
Get ready to manage your grip! For the first three rounds, row at a moderate pace (800+ cals/hour) to complete 50 cals in 4-5 minutes, 40 cals in 3-4 minutes, and 30 calories in 2-3 minutes. Go faster for the 20 and 10 cal rounds. Scale calories to meet the stimulus. For the toes to bar, strategically break sets into 5 rep intervals, .Take a quick shake out before the next set. This will keep your grip and hip flexors from going to failure. Spend no more than two minutes on both the first and second round of toes to bar. Target 18 minutes.

Post Time to Comments.

“When I Do”

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 115/75

12 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 Burpees

Weight: 75/55

9 Rounds
100 Meter Run
6 Front Squats
100 Meter Run
6 In+Outs

Weight: 55/35

WOD GUIDANCE & GOALS
It’s a Rise-N-Grind on a Thursday! Start at a moderate pace. Not a sprint but also not conversation pace. Run into the gym, and immediately pick up your barbell for 6 front squats. Keep squats unbroken every round (it’s only 6!) Then back out the door for the same moderate pace. Run back to your bar to complete your burpees in around :30. Each round will take 2:00-2:30 with a target time of 25 minutes (30 min cap.)

Post Time to Comments.

“Not Here to Make Friends”

AMRAP 15
10 Box Jump Overs
15/12 Calorie Bike
20 Meter Walking Lunge

Height: 24/20

AMRAP 15
10 Box Step Overs
12/9 Calorie Bike
20 Meter Walking Lunge

Height: 24/20

AMRAP 15
10 Box Step Ups
9/6 Calorie Bike
20 Squats

Height: 20″

WOD GUIDANCE & GOALS
Legs on legs on legs! Box jump or step overs will take around :30-:45, the 15/12 calorie bike will take around one minutes, and the twenty meter walking lunge :45-:60. Remember to OVERJUMP your first box jump over after the lunges!! Try to keep the same moderately-uncomfortable pace for all fifteen minutes. Target 4-5 rounds.

Post Rounds to Comments.

“Gonna Work It Out”

10-9-8-7-6-5-4-3-2-1
Chest to Bars
Power Clean

Weight: 155/105

10-9-8-7-6-5-4-3-2-1
Pull Ups
Power Clean

Weight: 115/75

10-9-8-7-6-5-4-3-2-1
2 x Ring Rows
Power Clean

Weight: 75/55

WOD GUIDANCE & GOALS
SImple and effective! If you are proficient at chest to bars, you may want to do every round unbroken. If they’re a work in progress, break each set just over half way until you reach the set of five or four. To save your grip for the pull ups, break the power cleans from the beginning into two sets until the set of five then try to go unbroken. Target sub 10 minutes.

Post Time to Comments.