STRENGTH
Press
5×5, across
75-80%

STRENGTH
Press
5×5, across
75-80%

STRENGTH
Press
5×5, across
75-80%

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you work up to a 7.5-8/10 effort for your strict press working sets. Remember to keep your legs locked! Then for the metcon, choose a heavier kettlebell for the eye-height swings, and push your pace on the 200’s (:45-:60.) Target 5 rounds.

Post Weight + Rounds to Comments. Compare Scores HERE.

“Apples + Oranges”

With a Partner
400 Sit Ups
200 Calorie Bike

With a Partner
400 Sit Ups
150 Calorie Bike

With a Partner
200 Sit Ups
100 Calorie Bike

WOD GUIDANCE & GOALS
With a buddy, divide the sit ups and bike however you’d like! The catch is only one person can work at a time. While partner A works, partner B must rest. One option could be you and your partner switch working every :45-:60. Another option could be each of you does 10 rounds of 20 sit ups and 10 calorie bike, switching off every round so you get bigger rests (that also means faster intervals!) Target 25 minutes.

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“Filthy 50”

50 Box Jumps, 24″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knees to Elbow
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
50 Double Unders

Weight: 35, 45/35, 20/14

50 Box Jumps, 20″
50 Jumping Pull Ups
50 Kettlebell Swings
50 Walking Lunges
50 Knee Ups
50 Push Press
50 Good Mornings
50 Wall Balls
50 Burpees
15 Attempts

Weight: 26, 35/26, 14/10

30 Step Ups 24″
30 Jumping Pull Ups
30 Kettlebell Swings
30 Walking Lunges
30 Tuck Ups
30 Push Press
30 Good Mornings
30 Wall Balls
30 Burpees
60 Single Unders

Weight: 26/18, 35/25, 10/6

WOD GUIDANCE & GOALS
A crowd favorite! You will spend around 2-3 minutes on every movement of the filthy 50. If you know a movement will take longer for you to complete 50 reps, scale to 30 reps to meet the time domain. Try to move quickly through the first 7 movements, then the workout begins at the wall balls. Target 20-25 minutes. There is a 30 minute cap.

Post Time to Comments. Compare Scores HERE.

“Open 23.3”

AMRAP 12
5 Wall Walks
50 Double Unders
15 Snatches

Weight: 95/65

AMRAP 12
3 Wall Walks
15 Attempts
15 Snatches

Weight: 75/55

AMRAP 12
40 Plank Taps
75 Single Unders
15 Hang Snatches

Weight: 55/35

WOD GUIDANCE & GOALS
We’re mixing things up for our general population! Instead of increasing snatch weight, decreasing the rep scheme, adding time, AND increasing difficulty, we’re keeping things simple by sticking with the original triplet! You’ll have twelve minutes to complete as many rounds as you can of five wall walks (around :60-:75), fifty double unders (:60 at most), and 15 snatches at a light weight (:45-:60). Break snatches into three sets, 6/5/4, to save your shoulders. Target 5 rounds.

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“Two Tickets”

25-20-15-10
Back Squat
Push Jerk

Weight: 95/65

25-20-15-10
Back Squat
Push Jerk

Weight: 75/55

20-15-10-5
Back Squat
Push Jerk

Weight: 55/35

WOD GUIDANCE & GOALS
Weightlifting couplet! Start with the barbell on the floor, then clean and press it overhead to get it to the back rack position. Choose a weight you can safely get overhead onto your back, and a weight that you can squat for 25 reps, and jerk for 10 reps, before having to break. Target 10 minutes.

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“Jail”

3-6-9-12-15-18-21
HR Push Ups
Toes to Bar
*run 100m after every round

3-6-9-12-15-18-21
HR Knee Push Ups
Knee Ups
*run 100m after every round

3-6-9-12-15-18
HR Knee Push Ups
Leg Lifts
*run 100m after every round

WOD GUIDANCE & GOALS
The first 3 rounds it will feel like you’re always running. Then the last 3-4 rounds the run will be the rest. Try to keep the push ups and toes to bar unbroken as long as possible, then start breaking the sets into thirds rounds 15-21. Target 12-15 minutes.

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WOD GUIDANCE & GOALS
Heavy Day! With the bar sitting in the front rack position, complete 10 alternating lunges at a moderate weight. Coaches will help you build to a 7-8/10 effort. THEN, you’ll complete an upper-body accessory series for QUALITY.

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“The Orange”

4 x AMRAP 3
4 Lateral Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes

Weight: 135/95

4 x AMRAP 3
4 Lateral Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes

Weight: 115/75

4 x AMRAP 3
4 Burpees
4 Deadlifts
4 Hang Power Cleans
4 Thrusters
Rest 2 Minutes

Weight: 75/75

WOD GUIDANCE & GOALS
Orange you happy to see this workout? Ya see what I did there? Ok enough dad jokes. For three minutes, you’ll cycle through the burpee, deadlift, hang power clean, and thruster combo as many times as possible, then rest two minutes between amraps. Keep the burpees to a steady pace, so you can pick up the barbell as soon as you complete them. THEN, do three deadlifts with a quick break before you do the last one, then right into three hang power cleans. Take a quick break before doing your final hang power clean, then do all four thrusters in a row. Get as many rounds and reps per amrap 3, and always pick up where you left off. Target 3+ rounds per AMRAP 3, and record your total rounds plus any extra reps.

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“Wanna Take a Ride”

EMOM 20
1 – 15/12 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Push Up+4 Plank Taps
4 – 20 Plate GTOH
5 – Rest

Weight: 45/25

EMOM 20
1 – 12/9 Cal Bike
2- 20 Plate Deadbug Crunch
3 – 10 Knee Push Up + 4 Plank Taps
4 – 20 Plate GTOH
5 – Rest

Weight: 25/15

EMOM 20
1 – 9/6 Cal Bike
2- 15 Plate Deadbug Crunch
3 – 7 Knee Push Up+4 Plank Taps
4 – 15 Plate GTOH
5 – Rest

Weight: 15/10

WOD GUIDANCE & GOALS
Bike like a wild person to complete the designated calories within the minute. Minute two, you’ll be holding a deadbug with a plate in your hands and crunching that plate toward the ceiling. Minute three, do a push ups (knees or bench) then add four plank taps at the top (left is one, right is two.) Minute four, use your plate from deadbugs to complete 20 ground to overhead. The goal is to stick with the same plate and rep scheme throughout the emom.

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“New One”

AMRAP 20
45 Double Unders
300 Meter Row
15 Toes to Bar
5 Front Squats

Weight: 185/135

AMRAP 20
15 Attempts
300 Meter Row
15 Knee Ups
5 Front Squats

Weight: 135/95

AMRAP 20
60 Single Unders
200 Meter Row
15 Leg Lifts
5 Front Squats

Weight: 95/65

WOD GUIDANCE & GOALS
Classic CrossFit movements! Spend no more than :60 on the double unders, then move on to the row. Three hundred meters will take :60-:90 at a moderate pace. Save your grip on the toes to bar by doing two to three sets (10/5 or 6/5/4.) Choose a weight for the front squats that you can a) clean from the floor, and b) can do all five reps straight every round (reps four and five feel heavy.) Target 5 rounds.

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