“Thunderstorm”

50 Squats
40 Sit Ups
30 Lunges
20 KB Swings
10 Meter Bear Crawl
20 KB Swings
30 Lunges
40 Sit Ups
50 Squats
*run 200m b/w every movement

WOD GUIDANCE & GOALS
Rise and Grind!! This up/down ladder looks fairly simple until you add in 200 meter after EVERY MOVEMENT!! Push your pace on the movements, and recover on the runs. The squats will take around :60-:75, the sit ups :90, lunges:60, the swings :45, and the bear crawl :30. Each run will take around :60. Target 20 minutes.

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“This Kind of Summer”

3 Rounds
30/24 Calorie Bike
5 Squat Cleans
15 Pull Ups

Weight: 185/135

3 Rounds
24/18 Calorie Bike
5 Squat Cleans
7 Strict Pull Ups

Weight: 155/105

3 Rounds
18/14 Calorie Bike
5 Squat Cleans
15 Ring Rows

Weight: 115/75

WOD GUIDANCE & GOALS
Bike at a moderate pace, at least 55-60rpm to complete the designated calories in around 2:00. Do the squat cleans as single reps, with a brief pause between each. Standing up from the squat will feel moderately heavy. Then do the pull ups in 2-3 sets, taking no longer than :60. Target 12-15 minutes.

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“The Whole Experience”

WOD GUIDANCE & GOALS
Get ready to jump! Row at a moderate pace, completing the meters in around 2:00. Move at a steady pace on the burpees (:60-:90) then take a big breath before starting the double unders. You’ll have around :60-:90 to complete as many dubs as possible. Target 90-100 reps per round. Record total reps.

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WOD GUIDANCE & GOALS
HEAVY DAY!! Coaches will help you build to 60% of your 1 rep max front squat for the lunges. You can step forward or backward, but must complete all five reps on one side then the other side. Take :90 between sets. THEN, for the push press, you’ll work up to 110% of your 1 rep max press (no legs.) Stay at the same weight for all five sets of four reps.

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“Kelly”

5 Rounds
400 Meter Run
30 Box Jumps
30 Wall Balls

Height: 24/20
Weight: 20/14

5 Rounds
400 Meter Run
25 Step Ups
25 Wall Balls

Height: 24″
Weight: 14/10

5 Rounds
300 Meter Run
20 Step ups
20 Wall Balls

Height: 20″
Weight: 10/6

WOD GUIDANCE & GOALS
CrossFit Classic! Run the four hundreds at your 5k pace (moderate), so as you complete each run you’re able to immediately start chipping away at the box jumps. Keep a steady pace on the box jumps, one that requires you to take no rest during the set of thirty. Then for the wall balls, try to get at least half of them done before taking a brief break and finishing the set. Target 20-25 minutes.

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“Row”

3 x EMOM 10
6 Strokes
Rest 1 Minute
*10 damper

3 x EMOM 10
6 Strokes
Rest 1 Minute
*8 damper

3 x EMOM 10
6 Strokes
Rest 1 Minute
*6 damper

WOD GUIDANCE & GOALS
This. Is. Cool! On the minute, you’ll do 6 strokes on the erg at a 19 stroke rate, and the damper will be set to a ten! At the end of every EMOM 10, you’ll take a 1 minute rest and record your total meters. This will become more of a strength workout but on a rower!

courtesy of TheTrainingPlan

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“Left + Right”

EMOM 16
1- 15/12 Calorie BIke
2 – 4 Wall Walks

EMOM 16
1- 12/9 Calorie BIke
2 – 3 Wall Walks

EMOM 16
1- 9/6 Calorie BIke
2 – 4 Modified Wall Walks

WOD GUIDANCE & GOALS
We love a good EMOM! Why? It’s a challenge to accomplish a lot of work in a small amount of time, and you learn how hard you can push yourself! Minute one, push to complete the 15/12 calories or scale slightly to meet the time restraint. Minute two, complete the wall walks, chipping away at one every 10 seconds. Scale wall walks so you have 10 seconds left in the minute to transition back to the bike. Record any modifications.

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“The Kick”

WOD GUIDANCE & GOALS
Time to Grind! The workout starts and ends with a 60 cal row that will take around 5 minutes to complete (scale to meet this time domain.) YOU choose your weight for the eye-height kettlebell swings, and for the db push press. You should be able to do the swings and push press in 2-3 sets. Break v-ups into sets of 10-15. Ring rows keep your eyes under the bar from which they hang. You may have to do sets of 5. Chip away at the sit to stands. Try to get through the second half of the workout faster than the first half.

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“Strange Phenomena”

WOD GUIDANCE & GOALS
Time to work on a weakness! It could be the double unders, running faster or doing all of the lunges, but choose ONE to really focus on in today’s AMRAP. The double unders will take around :60-:75 to complete, so even if you’re scaling keep them to the time domain. The 300 meter run will take around 1:15-1:30 to complete. Recover on the lunges (catch your breath), and know the first few jumps into the next round your legs will feel a bit heavy, so give them a good shake before you begin. Target 4 rounds.

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“Hounds of Love”

10 Rounds
12/9 Calorie Bike
10 1-Arm Devil’s Press

Weight: 50/35

10 Rounds
12/9 Calorie Bike
10 1-Arm Devil’s Press

Weight: 35/20

10 Rounds
9/6 Calorie Bike
10 1-Arm Devil’s Press

Weight: 25/15

WOD GUIDANCE & GOALS
This workout is faster than it looks! Push on the bike, AND on the devil’s press. The bike will take no more than :60 per round, and the devil’s press :30-:45. Complete the devil’s press by doing five reps on one arm, then five reps on the other. Target 17 minutes.

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