“Barbara Ann”

5 Rounds
20 Handstand Push Ups
30 Deadlifts
40 Sit Ups
50 Double Unders
Rest 2 Minutes

Weight: 135/95

5 Rounds
20 Abmat Handstand Push Ups
30 Deadlifts
40 Sit Ups
15 Attempts
Rest 2 Minutes

Weight: 115/75

5 Rounds
10 DB Press
20 Deadlifts
30 Sit Ups
60 Single Unders
Rest 2 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
Classic CrossFit workout! Complete the four movements as fast as possible, taking a two minute rest between rounds. Break handstands into 2-3 sets never going to failure. Break deadlifts into two sets of 15 reps with a brief pause to shake out your hamstrings. Do one continuous set of sit ups, catching your breath before the double unders. Intervals will take around 4-5 minutes to complete.

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“Method + Madness”

5 Rounds
24/18 Calorie Bike
15 DB Floor Press
30 Air Squats

Weight: 50/35

5 Rounds
21/16 Calorie Bike
15 DB Floor Press
30 Air Squats

Weight: 35/20

5 Rounds
18/14 Calorie Bike
10 DB Floor Press
20 Air Squats

Weight: 25/15

WOD GUIDANCE & GOALS
Yup, air squats! The calorie bike keep your rpms at 55 or above to complete the calories in under :90. The db floor press, are lying down like a bench press. Choose a weight you can do for at least 10 reps before having to take a break. Then hop up for 30 squats (your own bodyweight), completing them in under :45. Five rounds will take 12-15 minutes.

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WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to 70-75% of your 1 rep max for the first set of back squats and push jerks. From there, build by 3-5% for the remaining sets of three reps. Record your heaviest successful triples.

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“Summer Renaissance”

10 Rounds
2 Ring Muscle Ups
4 DB Hang Clean + Jerks
3 Toes to Bar
4 Box Jumps

Weight: 50/35
Height: 24″

10 Rounds
2 Chest to Bars + 2 Ring Dips
4 DB Hang Clean + Jerks
3 Knee Ups
4 Box Jumps

Weight: 35/20
Height: 20″

10 Rounds
2 Pull Ups + 2 Bench Dips
4 DB Hang Clean + Jerks
3 V-Ups
4 Step Ups

Weight: 25/15
Height: 24/20

WOD GUIDANCE & GOALS
Ten quick rounds! Keep muscle ups linked as long as possible, and choose a weight for the dumbbell that’s on the heavier side since it’s only 2 reps per arm. Keep toes to bar linked, and try jumping all ten rounds. Every round will take about 2 minutes to complete. Target 20 minutes total.

Courtesy of Ibex

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“It’s Settled”

AMRAP 18
300 Meter Run
12 Power Cleans

Weight: 165/115

AMRAP 18
300 Meter Run
12 Power Cleans

Weight: 135/95

AMRAP 18
200 Meter Run
12 Hang Power Cleans

Weight: 95/65

WOD GUIDANCE & GOALS
Use an AMRAP to work on a weakness. Today, you could work on running faster and using less weight for the cleans. Or, you could use a heavier weight on the power cleans (as long as your form is dialed in) and sacrifice your running speed. Whichever you choose, target 6 rounds.

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“At All Costs”

WOD GUIDANCE & GOALS
TWO couplets! For the first workout, you’ll have a 10 minute cap. Complete the wall balls unbroken every round in around :20 and then set up and execute the one squat snatch in around :10. The weight for the snatch should feel moderately heavy, but if asked to perform three consecutive reps you could. Target 7 minutes or less. For the second couplet, the swings and thrusters should both feel light and you can do all three rounds unbroken. Each movement will take around one minute to complete. Target 6 minutes.

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“Pressurelicious”

WOD GUIDANCE & GOALS
Let’s GRIND! At the start of every AMRAP 7, run a half mile (under 5 minutes), and in the remaining time complete as many reps/meters of the lunges, bear crawl and burpee broad jumps, as you can. Record total reps/meters for each amrap.

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“Let Them Do It”

5 Rounds
20/15 Calorie Row
15 Toes to Bar
10 Strict Handstand Push Ups
5 Strict Pull Ups

5 Rounds
20/15 Calorie Row
15 Knee Up
10 Abmat Handstand Push Ups
5 Band Strict Pull Ups

5 Rounds
15/12 Calorie Row
15 Leg Lifts
10 Seated DB Presss
10 RIng Rows

WOD GUIDANCE & GOALS
Sweatfest! Row at a moderate pace and complete the calories in :60-:75 (scale to meet the time domain.) Do the toes to bar unbroken or in sets of 10/5, 6/5/4. Unbroken handstand push ups, or 5/5 reps. And for as long as possible do the strict pull ups unbroken. Target 15 minutes.

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WOD GUIDANCE & GOALS
Technique/Heavy Day! For the EMOM 7, you’ll hold onto your barbell for ALL SIX movements before you drop the bar, and ideally add weight the next minute. If you’re catching the squat cleans high or your elbows aren’t fast or your technique in general is breaking down… do NOT add weight! Dial in your form. For the metcon, the cals on the bike should be FAST (around :45) and the power/squat cleans should be unbroken. Target sub 10 minutes (10 min cap.)

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“Winner Takes All”

With a Partner
150 Box Jumps
100 Push Ups
200 Sit Ups
100 Push Ups
150 Box Jumps

Height: 24/20

With a Partner
150 Box Jumps
100 Push Ups to Box
200 Sit Ups
100 Push Ups to Box
150 Box Jumps

Height: 20″

With a Partner
100 Step Ups
75 Knee Push Ups
150 Sit Ups
75 Knee Push Ups
100 Step Ups

Height: 24/20

WOD GUIDANCE & GOALS
Grab a buddy and get after it! Chip away in sets of 10-15 box jumps keeping transitions quick. Chip away at 5-10 push ups switching as soon as you or your partner slows down (do not go to failure!) Then break the sit ups into fast sets of 20 reps. If you start to slow down, switch to sets of 10 reps. On the way back up the ladder, try to move faster and keep the same sets. Target 20 minutes.

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