WOD GUIDANCE & GOALS
HEAVY DAY!! For the PRESS, Coaches will help you work up to a 8.5/10 effort for your first set of five reps. Increase your weight by 3-5# each set, as the reps decrease. Ideally you’ll complete the set of 2 reps at 9-9.5/10 effort. Remember to keep your legs locked and no arching backward. Take at least two minutes between sets so your arms are completely recovered!

Post Weights to Comments. Compare Scores HERE and HERE, and HERE

“Heat Waves”

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Toes to Bar
Max Calorie Bike

Weight: 95/65

10 Rounds
:90 on/:90 off
8 Hang Power Cleans
8 Burpees
8 Knee Ups
Max Calorie Bike

Weight: 75/55

10 Rounds
:90 on/:90 off
6 Hang Power Cleans
6 In+Outs
6 Leg Lifts
Max Calorie Bike

Weight: 55/35

WOD GUIDANCE & GOALS
SPRINT time! Choose a LIGHT weight for the hang power cleans, and complete them unbroken every round. Drop right into 8 fast burpees, then try to complete the toes to bar unbroken for as long as possible. In the remaining time (:30 or so) bike as many calories as possible! Record your total calories.

Post Total Calories to Comments. Compare Scores HERE.

“Say You’re Mine”

EMOM 20
1 – 45 Double Unders
2 – 15/12 Cal Row
3 – 200 Meter Run
4 – Rest

EMOM 20
1 – 15 Attempts
2 –13/10 Cal Row
3 – 150 Meter Run
4 – Rest

EMOM 20
1 – 60 Single Unders
2 – 11/8 Cal Row
3 – 100 Meter Run
4 – Rest

WOD GUIDANCE & GOALS
CARDIOOOO! Within the minute complete the reps/cals/meters, and scale to meet the :60 time domain. Target :45 for the dubs, the full minute for the calorie row, and the full minute for the run. Remember you have a minute of rest built in so push your pace! Record any modifications.

Post Mods to Comments. Compare Scores HERE.

“This Girl”

2 Rounds
50 Lunges
200 Meter Suitcase Carry
50 Lunges
200 Meter OH Carry

Weight: 53/35

2 Rounds
50 Lunges
200 Meter Suitcase Carry
50 Lunges
200 Meter OH Carry

Weight: 35/26

2 Rounds
30 Lunges
150 Meter Suitcase Carry
30 Lunges
150 Meter OH Carry

Weight: 26/18

WOD GUIDANCE & GOALS
With NO weight, do 50 lunges (in place or walking) alternating legs. Then, for 100 meters carry the kb in your right hand by your side, and on the return carry it in your left hand. Do another set of lunges, but this time hold the kb overhead (arm straight, elbow by your ear) in your right hand for 100 meters, and switch to your left on the return. Target 18 minutes.

Post Time to Comments.

“SLNDR”

With a Partner
42-36-30-24-18-12-6
Cal Bike
Wall Ball

Weight: 20/14

With a Partner
42-36-30-24-18-12-6
Cal Bike
Wall Ball

Weight: 14/10

With a Partner
21-18-15-12-9-6-3
Cal Bike
42-36-30-24-18-12-6
Wall Ball

Weight: 10/6

WOD GUIDANCE & GOALS
With a buddy?! Absolutely! Share cals on the bike (switch based on time verses cals) and reps on the wall balls (half or quarters.) Keep your rpms high and your turnover on the wall balls FAST! Target 26 minutes.

Post Time to Comments.

“Right Behind Ya”

150 Double Unders
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings

Height: 24/20
Weights: 115/75, 70/53

50 Attempts
125 Sit Ups
100 Step Ups
75 Deadlifts
50 Burpees
25 KB Swings

Height: 20
Weights: 95/65, 53/35

150 Single Unders
100 Sit Ups
75 Step Ups
50 Deadlifts
30 In+Outs
25 KB Swings

Height: 20
Weights: 75/55, 35/26

WOD GUIDANCE & GOALS
Thank you CrossFit for this little diddy! Spend no more than three and a half minutes on the jump rope. Purposefully break the 150 into three sets of fifty reps. Recover on the sit ups, by doing two sets of fifty reps, then a set of twenty five, with brief breaks between sets. Then, with NO weight, complete 100 step ups using a new corner of the box every set of twenty five reps so you don’t lose count. Spend five minutes on the step ups. Choose a light weight for the deadlifts. A weight that you can easily do for twenty-five reps on the first set (and then may have to break into 10-15 reps at a time.) Find a moderate pace on the burpees, facing a new direction every set of ten reps so you don’t lose count and stay motivated. Then complete the chipper with twenty five kb swings unbroken or in two sets. Target 20 minutes.

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“Clean + Jerks”

5 x on the Minute
5 Clean + Jerks
Rest 1 Minute
5 x on the Minute
3 Clean + Jerks
Rest 1 Minute
5 x on the Minute
1 Clean + Jerk

WOD GUIDANCE & GOALS
Yes, YOU choose your weights today! For the first EMOM 5, choose a weight, five to ten pounds heavier, than you would typically use for a workout with 21-15-9 reps. By the third minute you should have to break up the set of five reps. During the minute of rest, add 5+ round to your bar for the next EMOM 5. For the three reps, you may have to do single reps by the third minute. And by the final EMOM, one rep should be at a 8/10 effort. Record your weights.

Post Weights to Comments.

“Outside, No”

AMRAP 20
10 Bar Muscle ups
20 Pistols
300 Meter Run

AMRAP 20
10 Chest to Bars
20 Assisted Pistols
300 Meter Run

AMRAP 20
10 Strict
20 Lunges
200 Meter Run

WOD GUIDANCE & GOALS
AMRAPs are an opportunity to try something new, use heavier weights, or move faster! For the first movement, do an upper-body pulling movement that  is challenging and requires you to break up the 10 reps into doubles or even singles. Spend no more than two minutes on bar muscle ups. For the pistols, try a unilateral movement like single-leg squats to a bench, lunges, step downs off a box, or supported pistols (post, medball, etc.,) Alternate legs, for 20 reps total (10 per side.) Run the three hundred in about :90. Target 4-5 rounds.

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“Brdskt”

8 x on the 3 minute
8 Toes to Bar
4/4 DB Hang Clean + Jerk
8 Box Jumps

Weight: 50/35
Height: 24/20

8 x on the 3 minute
8 Knee Ups
4/4 DB Hang Clean + Jerk
8 Box Step Ups

Weight: 35/20
Height: 24/20

8 x on the 3 minute
8 V-Ups
4/4 DB Hang Clean + Jerk
8 Step Ups

Weight: 25/15
Height: 20

WOD GUIDANCE & GOALS
Work hard, rest hard! Complete the toes to bar, db hang clean and jerks, and box jumps in about two minutes, leaving one minute to recover between rounds. Keep the first two movements unbroken for as long as possible (use a heavy weight on the db) and find a steady, fast pace on the box jumps (or step ups.) Record your intervals.

Post Intervals to Comments.

STRENGTH
Deficit Front Rack Lunge
4 x 6/6, across

FOR TIME
Row 1k

WOD GUIDANCE & GOALS
Coaches will help you build to a heavy weight (8.5/10 effort) for the four sets of deficit lunges. The deficit will be from a 45 or 25 pound plate. Do six reps on one side, then six reps on the other. Record your weight.

For time, complete a 1000 meter on the rower. Have a pace/time in mind and hold your pace throughout the workout. IF you have any energy left in the tank, push it the last two to three hundred meters. Record your time.

Post Weight + Time to Comments. Compare Scores HERE.