“leavemealone”

5 Rounds
20 DB Snatch
300 Meter Shuttle Run

Weight: 50/35

5 Rounds
20 DB Snatch
300 Meter Shuttle Run

Weight: 35/20

5 Rounds
14 DB Snatch
200 Meter Shuttle Run

Weight: 25/15

WOD GUIDANCE & GOALS
All gas for this one! Choose a weight for the dumbbell snatches (20 alternating) that you can do unbroken every round. Snatches will take about :60 to complete. For the shuttle, run to the 100 meter mark and back to the start line, then to the 200 meter mark and back. Target 15-17 minutes.

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“Places to Be”

With a Partner
25 Strict Pull Ups
50 Meter DB Lunge
75 Sit Ups
100 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Strict Pull Ups

Weight: 50/35

With a Partner
25 Banded Pull Ups
50 Meter DB Lunge
75 Sit Ups
75 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Banded Pull Ups

Weight: 35/20

With a Partner
25 Ring Row
50 Meter DB Lunge
75 Sit Ups
50 Calorie Bike
75 Sit Ups
50 Meter DB Lunge
25 Ring Row

Weight: 25/15

WOD GUIDANCE & GOALS
Buddy Up! For the ladder, you and your partner will share the pull ups reps (we suggest sets of 5), then each person will do 50 meters of lunges with ONE db held on either shoulder (not by your side). For a twist, the sit ups will be SYNCHRONIZED! Yes, keep the same pace as your buddy for all 75 sit ups (plan breaks ahead of time.) And last but not least, share the bike calories! Target 25 minutes

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Clean Complex

FOR TIME
with a buddy
2K Row

STRENGTH
For 15 min on the :90
1 Power Clean
1 Hang Squat Clean Thruster

WOD GUIDANCE & GOALS
To warm up for today’s complex coaches will pair you up to row 2000 meters, switching every 250 meters. Keep transitions fast, and target 8 minutes.

TECHNIQUE/HEAVY DAY! Coaches will take you through a progression to help you with the mechanics/technique for the power clean and hang squat clean thruster. The power clean will focus on straight arms through the jump, while keeping the bar as close as possible. And the hang squat clean thruster, you’ll focus on getting under the bar into the front squat as quick as possible, and then speed as you stand up so you have enough power for the overhead lift (the thruster). You’ll ideally build in effort every :90. Your end weight should feel like a 9/10 effort, as long as your form looks good. Record your heaviest weight.

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“Set a Standard”

With a Partner
5 Rounds
400 Meter Run Together
40 Wall Balls
40 Russian KB Swings

Weight: 20/14, 70/53

With a Partner
5 Rounds
400 Meter Run Together
40 Wall Balls
40 Russian KB Swings

Weight: 14/10, 53/35

With a Partner
5 Rounds
300 Meter Run Together
30 Wall Balls
30 Russian KB Swings

Weight: 10/6, 35/26

WOD GUIDANCE & GOALS
Partner WOD! TOGETHER, run 400 meters, then split the wall balls and kb swings however you’d like. Coaches will suggest you break each movement in half to start. Then as the workout progresses you may want to split the reps into sets of ten. Target 25-30 minutes.

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“Hold My Hand”

4 Rounds
21/18 Calorie Row
15 Box Jumps
9 Chest to Bars

Weight: 24/20

4 Rounds
18/15 Calorie Row
15 Step Ups
9 Pull Ups

Weight: 24

4 Rounds
15/12 Calorie Row
15 Step Ups
9 Ring Rows

Weight: 20

WOD GUIDANCE & GOALS
Classic CrossFit triplet! Row the designated calories in :60-:90, and before the first box jump shake out your legs!! Catch your breath stepping down off the box, and try to do the chest to bars in two sets. Each round will take about 2:15-2:30. Target 13-15 minutes.

Post Time to Comments. Compare Scores HERE.

WOD GUIDANCE & GOALS
Heavy Day! Coaches will help you build to a 7/10 effort for first set of three, then you’ll ideally build every working set. The final set target a 9/10 effort. Record your last weight.

Post Weight to Comments. Compare Scores HERE.

“Olympian”

5 x AMRAP 4
400 Meter Run
20 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 50/35

5 x AMRAP 4
300 Meter Run
20 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 35/20

5 x AMRAP 4
200 Meter Run
16 DB Snatch
Plank Hold
Rest 1 Minute

Weight: 25/15

WOD GUIDANCE & GOALS
Time to GET AFTER IT for four minutes! Run the 400 meters in two minutes or less (yes, keep your run under two minutes.) then attack the db snatches (20 total) in :45-:60. You should have about :60 to plank before the designated rest. Today is the day to PUSH the run and use the heavier dumbbell. Record any modifications.

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“On Pace”

4 Rounds
15/12 Calorie Bike
16 DB Lunges
200 Meter Farmer’s Carry

Weight: 50/35, 70/53

4 Rounds
12/9 Calorie Bike
16 DB Lunges
200 Meter Farmer’s Carry

Weight: 35/20, 53/35

4 Rounds
9/6 Calorie Bike
16 DB Lunges
150 Meter Farmer’s Carry

Weight: 25/15, 35/26

WOD GUIDANCE & GOALS
Hold a moderately fast pace on the bike, completing the designated calories in one minute or less. Then, pick up two dumbbells and hold them in the rack position for the db lunges. The lunges will take :30-:45. Then with two heavy kettlebells, farmer’s carry 200 meters with a quick pause at the 100m mark. The farmer’s carry will take two minutes. Target 16 minutes.

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WOD GUIDANCE & GOALS
Heavy Day!, coaches will help you build to 8/10 effort for the first set of five reps, then you’ll ideally build in weight each set as the reps decrease. Aim to complete the set of two reps at 9/5/10 effort.

Post Weights + Total Reps to Comments. Compare Scores HERE.

“Um Yeah, No”

5 x on the 2 Minute
60 Double Unders
10 Toes to Bar
Rest 4 Minute
5 x on the 2 Minute
15 Burpees
20 Sit Ups

5 x on the 2 Minute
20 Attempts
10 Knee Ups
Rest 4 Minute
5 x on the 2 Minute
12 Burpees
20 Sit Ups

5 x on the 2 Minute
75 Single Unders
10 V-Ups
Rest 4 Minute
5 x on the 2 Minute
9 In + Outs
20 Sit Ups

WOD GUIDANCE & GOALS
Time to move FAST! On the two minute (for five rounds), complete the dubs in :60 or less, and then in 1-2 sets sneak in the toes to bar by :90. You want anywhere between :20-:30 of rest before the next interval begins. Record your intervals. Before the second couplet you get a 4 minute REST, woo hoo! Then on the two minute, complete 15 burpees in about :60-:70, and 20 sit ups. Scale burpees or sit ups so you have at least :20 of rest before the next interval. Record your intervals

Post Intervals to Comments. Compare Scores HERE.