Category: WOD

Team WOD: 8 x AMRAP: Rows and Max Reps Squat Cleans

For 8 cycles:
AMRAP in 2:30 of:
Row, 300 m
Max Reps Squat Clean, 135/95 lbs

Rest 30 secs between each cycle.
For each cycle restart the AMRAP.

Solo WOD: 7 RFT: Rows and Squat Cleans

7 rounds for time of:
Row, 200/150 m
5 Squat Cleans, 155/105 lbs

Team or Solo WOD: AMReps 20 mins: Kettlebell Swings, Hand Release Push-Ups and Row Cal

As many reps as possible in 20 mins of:
3 Kettlebell Swings, 53/35 lbs
3 Hand Release Push-Ups
3 Row Calories
6 Kettlebell Swings, 53/35 lbs
6 Hand Release Push-Ups
6 Row Calories
9 Kettlebell Swings, 53/35 lbs
9 Hand Release Push-Ups
9 Row Calories

Continue increasing reps by 3 each round until time is complete.

Checkout: AbMat Sit-up : 100 Reps FT

For time:
100 AbMat Sit-ups

11.5 – CrossFit Games Open

Complete as many rounds as possible in 20 mins of:
5 Power Cleans, 145/100 lbs
10 Toes-to-bars
15 Wall Balls, 20/14 lbs, 10 ft

Back Squat 4-4-4

Back Squat 4-4-4

Use the heaviest weight you can for each set.
Rest as needed between sets.

3 RF-ME / 1 min Stations: Thrusters, Pull-ups, Box Jumps, Bike Cal

3 rounds, 1 min per station, for max reps of:
Thruster, 75/55 lbs
Pull-up
Box Jump, 24/20 in
Bike Calorie
Rest

Rotate immediately to the next station every 1 min,
the clock does not stop or reset between stations.

E2MOM for 10 mins: Deadlift

5 Deadlifts, pick load

Every 2 mins for 10 mins.

5 RFT: Row Cal, Double DB Deadlifts, Burpee Over Dumbbells, and Rope Climbs

5 rounds for time of:
15/12 Row Calories
15 Double Dumbbell Deadlifts, pick load
10 Burpee Over Dumbbells
2 Rope Climbs, 15 ft

Team WOD: Running Cindy

As a Team of 2 complete as many rounds as possible in 22 Minutes of:
Max Rounds of “Cindy”
5 Pull-ups
10 Push-ups
15 Air Squats

Partner 1 must run 400m while Partner 2 completes max rounds of “Cindy”. When Partner 1 finishes the run, the partners switch with Partner 1 picking up where Partner 2 left off in the Cindy AMRAP. Swap after every 400m run.

Post total rounds of Cindy completed as a team.

Solo WOD: AMRAP 15 mins: 3 Rds of Cindy and Run

Complete as many rounds as possible in 15 mins of:
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
5 Pull-ups
10 Push-ups
15 Air Squats
Run, 200 m

EMOM for 8 mins: Power Snatch

1 Power Snatch, pick load

Every 1 min for 8 mins.

AMRAP 13 mins: Double Unders, Power Snatches, and Handstand Push-ups

Complete as many rounds as possible in 13 mins of:
21 Double Unders
9 Power Snatches, 115/75 lbs
6 Handstand Push-ups

EMOM 5 mins: Thruster (75/55 lbs + 20/10) / 5 min

Every 1 min for 5 mins do:
5 Thrusters, 75/55 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 95/65 lbs
— then —
Every 1 min for 5 mins do:
5 Thrusters, 115/75 lbs
…
Continue adding 20/10 lbs every 5 mins for as long as you are able.

Checkout: 21-15-9: AbMat Sit-ups and Alt V-ups

21-15-9 reps, for time of:
AbMat Sit-up
Alternating V-up

Barraza

Complete as many rounds as possible in 18 mins of:
Run, 200 m
9 Deadlifts, 275/185 lbs
6 Burpee Bar Muscle-ups

U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, California, assigned to the 2nd Battalion, 75th Ranger Regiment, based in Fort Lewis, Washington, died on March 18, 2006, in Ar Ramadi Iraq, when he came under small arms fire by enemy forces during combat operations. He is survived by his parents Francisco and Nina, his siblings Amanda, Rachel, Jamie, and Frankie, and his fiancee Maghan K. Harrington and her daughter Kayla.

Back Squat 6-6-6

Back Squat 6-6-6

Use the heaviest weight you can for each set.
Rest as needed between sets.

AMReps 15 mins: Rows, Max UB Wall Ball; Rest; Wall Balls, and max rep Row Cal

As many reps as possible in 15 mins of:
Row, 1000 m
Max Unbroken Wall Ball, 20/14 lbs, 10/9 ft
Rest 4 mins
50 Wall Balls, 20/14 lbs
max rep Row Calories