“Nail Salon”

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 95/65

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 75/55
“Cindy” w/banded pull ups

3 Rounds of “Cindy”
12 Clusters
3 Rounds of “Cindy”
9 Clusters
3 Rounds of “Cindy”
6 Clusters

Weight: 55/35
“Cindy” w/ring rows

WOD GUIDANCE & GOALS
One round of “Cindy” is 5 pull ups, 10 push ups and 15 squats. Each round takes about :60. A cluster, is a squat clean thruster (from the floor, pass through a squat, and jump overhead), which is the farthest we move a barbell. The cluster weight should feel light, size reps should feel manageable before having to rest. Target 15 minutes.

Courtesy of CompTrain

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“Over the Top”

3 Rounds
500 Meter Row
30 Dumbbell Box Step Ups, 20″
20 V-Ups

Weight: 50/35

3 Rounds
500 Meter Row
30 Dumbbell Box Step Ups, 20″
20 Tuck-Ups

Weight: 35/30

3 Rounds
400 Meter Row
20 Dumbbell Box Step Ups, 20″
20 Leg Lifts

Weight: 25/15

WOD GUIDANCE & GOALS
Fri-YAY! Row the 500’s around a 2:00 pace. The dumbbell step ups are with one dumbbell held anyway you’d like, except resting on your thighs. Do 30 step ups total, alternating legs, and completing the step ups in around :60-:90. For the v-ups, hold a hollow body position at the bottom of the movement, not letting your heels touch between reps. Target 15 minutes.

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“Lifetime”

4 x 2:00on/2:00off
20 Chest to Bars
10 Box Jump Overs
Max Power Cleans

Height: 24/20
Weight: 135/95

4 x 2:00on/2:00off
20 Pull Ups
10 Box Jump Overs
Max Power Cleans

Height: 20″
Weight: 115/75

4 x 2:00on/2:00off
10 Strict (Band)
10 Box Step Overs
Max Power Cleans

Height: 24/20
Weight: 95/65

WOD GUIDANCE & GOALS
Equal work to rest ratio means… move QUICKLY! Do not hold back, go all out, and see what you’re capable of accomplishing. Get as many pull ups as you can in a row before you start chipping away. Push your pace on the box jump overs, as soon as your second foot touches the ground, jump right back up onto the box for the next rep. Then pick up your bar and do sets of 5 reps on the power cleans. You’ll have about :30 for the cleans, target 10+ reps per round. Record total power clean reps.

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“Don’t Go Yet”

6 Rounds
6 Hang Squat Snatch
400 Meter Run
Rest 1 Minutes

Weight: 135/95

6 Rounds
6 Hang Squat Snatch
400 Meter Run
Rest 1 Minutes

Weight: 115/75

6 Rounds
6 Hang Squat Clean
300 Meter Run
Rest 1 Minutes

Weight: 95/65

WOD GUIDANCE & GOALS
Go FAST! Choose a weight for the hang squat snatch that you can consistently pull under the bar for 6 unbroken reps every round. Then sprint out the door for 400 meters before taking a one minute rest. Rounds will take 2-2:30 to complete. Scale run to meet the time domain. Record your intervals.

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“The Ghost”

6 x AMRAP 1
Row for Cals
Burpees
Double Unders
Rest

6 x AMRAP 1
Row for Cals
Burpees
Double Under Attempts
Rest

6 x AMRAP 1
Row for Cals
Burpees
Single Unders
Rest

WOD GUIDANCE & GOALS
This is a CrossFit benchmark workout, created by fighter Robert “The Ghost” Guerrero. So what’s this workout going to feel like? Yup, you guessed it, like Fight Gone Bad. Get as many cals (12-15), then as many burpees (10-15), then as many doubles (60 ish) as possible, before the one minute of rest. Keep a cumulative count every round and record your grand total to comments.

Courtesy of CF.com

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“Industry Baby”

EMOM 20
1 – :45 Bike
2 – 3 Rope Climbs
3 – 30 Sit Ups
4 – 10 Push Press

Weight: 115/75

EMOM 20
1 – :45 Bike
2 – 3 Rope Climbs
3 – 30 Sit Ups
4 – 10 Push Press

Weight: 95/65

EMOM 20
1 – :45 Bike
2 – 15 Ring Rows
3 – 20 Sit Ups
4 – 10 Push Press

Weight: 75/55

WOD GUIDANCE & GOALS
PUSH your pace on the bike! Why? Total calories are your score! Scale rope climbs to fit into a :30 period, the sit ups will take around :45, and the push press will take :10-:20. The push press should feel moderately heavy, the first few rounds unbroken. Record total calories.

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“Slugger”

With a Partner
20 Rounds (alternating)
3 Power Snatch
6 Bar Facing Burpees
9 Wall Balls

Weight: 135/95, 30/20

With a Partner
20 Rounds
3 Power Snatch
6 Lateral Burpees
9 Wall Balls

Weight: 95/55, 20/14

With a Partner
20 Rounds
3 Power Cleans
6 Burpees
9 Wall Balls

Weight: 75/55, 14/10

WOD GUIDANCE & GOALS
Find a buddy that will push you outside your comfort zone on this one! Partner 1 will do 3 unbroken power snatches, then 6 fast bar facing burpees, then with a HEAVIER than usual medball do all 9 wall balls unbroken. As soon as partner 1 is done, partner 2 will go. Keep flip flopping until you’ve completed 20 rounds at a team (10 per person) Target 20 minutes or less.

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“Amoeba”

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 225/155

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 185/125

AMRAP 20
1 Power Clean
1 Front Squat
300 Meter Run

Weight: 135/95

WOD GUIDANCE & GOALS
Nothing like going HEAVY on a Friday to set up your weekend for success! Coaches will help you build to a weight that is heavy for a single power clean and front squat. Both movements should require a 8.5-9/10 effort! The first 100 meters of the run, shake out your legs and then hit the gas to a moderate pace for the remaining 200 meters. Target 6+ rounds.

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