“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.

Post Mods to Comments.

“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.

Post Time to Comments.

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.

“French Folk”

AMRAP 30
Row AND Bike
1:00-5:00 10 Calories
5:00-10:00 12 Calories
10:00-15:00 14 Calories
15:00-20:00 16 Calories
20:00-25:00 18 Calories
25:00-30:00 20 Calories

AMRAP 30
Row AND Bike
1:00-5:00 8 Calories
5:00-10:00 10 Calories
10:00-15:00 12 Calories
15:00-20:00 14 Calories
20:00-25:00 16 Calories
25:00-30:00 18 Calories

AMRAP 30
Row AND Bike
1:00-5:00 6 Calories
5:00-10:00 8 Calories
10:00-15:00 10 Calories
15:00-20:00 12 Calories
20:00-25:00 14 Calories
25:00-30:00 16 Calories

WOD GUIDANCE & GOALS
Row AND bike the designated amount of calories in the five minute window. For example; the first five minutes row 10 calories on the rower then do 10 calories on the bike. Any remaining time within the window, you get to rest!

Post Intervals to Comments. Compare Scores HERE.

“Ollis”

AMRAP 22
200 Meter Run
22 Deadlifts
22 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 185/135, 70/53

AMRAP 22
200 Meter Run
22 Deadlifts
11 Pull Ups
22 Burpees
22 Russian KB Swings
22 Walking Lunges

Weight: 155/105, 53/35

AMRAP 22
200 Meter Run
14 Deadlifts
14 Ring Rows
14 In + Outs
14 Russian KB Swings
14 Walking Lunges

Weight: 115/75, 35/26

WOD GUIDANCE & GOALS
Hero workout! When you see AMRAP, take the opportunity to work on something new, challenge yourself with heavier weights, or choose a higher skill level. In general the 200 will take around :60, and choose a weight for the deadlifts that you can do for 11 reps before taking a break. The deadlifts will take around :60-:90 to complete. If you’re proficient at pull ups try for bigger sets, or if you’re working on connecting them do sets of 3-5. Move through the burpees at a steady pace with no pauses (:90-2:00.) The eye-height (Russian) kb swings can be done in two sets (:60-:75), and the walking lunges (left+right=1) are unweighted and can be done in :45-:60. Target 3 rounds.

Post Rounds to Comments. Compare Scores HERE.

“Meltdown”

42-30-18 Wall Balls
15-12-9 Wall Walks
200 Meter Farmer’s Carry

Weight: 20/14, 53/35

42-30-18 Wall Balls
12-9-6 Wall Walks
200 Meter Farmer’s Carry

Weight: 14/10, 35/26

30-20-10 Wall Balls
15-10-5 Inchworms
150 Meter Farmer’s Carry

Weight: 10/6, 26/18

WOD GUIDANCE & GOALS
Last time we did this workout, there were A LOT more wall walks. So today’s workout, should feel A LOT better than last time!! To manage your shoulders, break wall balls into 15-15-12 for the set of 42. At the wall, find a steady pace for the wall walks that doesn’t jack up your breath or shoulders, and take bigger pauses every 5 reps. For the farmer’s carry, break at the 100 meter mark before returning to the second round of the workout. Break the wall balls into 12-10-8, pause every 4 wall walks, and the same strategy on the farmer’s carry. The last round do the wall balls 9-9, pause after 3 wall walks, then try to do the farmer’s carry unbroken. Target 20 minutes.

Post Time to Comments. Compare Scores HERE

“Just to Know Your Name”

10 x AMRAP :90
30 Double Unders
Row Max Meters
Rest :90

10 x AMRAP :90
10 Attempts
Row Max Meters
Rest :90

10 x AMRAP :90
45 Single Unders
Row Max Meters
Rest :90

WOD GUIDANCE & GOALS
Fast and Furious! Complete the double unders in no more than :40, and have the remaining to row as many meters as possible. Target 150-200 meters per interval. Record total meters.

Post Total Meters to Comments. Compare Scores HERE.