Category: WOD

Pause Back Squat (2 Sec) 4-4-4

Pause Back Squat (2 Seconds) 4-4-4

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

Row: 3 x 1000m

Each for time:
Row: 3x 1000 m

Rest as needed between efforts.

Pt. 1: 4 RF-ME / 1 min Stations: Bike Cal, Alt DB Hang Clean-to-Overheads, and Toes-to-bars

4 rounds, 1 min per station, for max reps of:
Bike Calorie
Alternating Dumbbell Hang Clean-to-Overhead, 50/35 lbs
Toes-to-bar
Rest 1 min

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

Pt. 2: EMOM for 7 mins: Power Clean + Push Press + Jerk

1 Power Clean + Push Press + Jerk, pick load

Every 1 min for 7 mins.

Topsy

Complete as many rounds as possible in 25 mins of:
3 Ring Muscle-ups
8 Thrusters, 115/75 lbs
17 Row Calories

McCoy “Topsy” Turner, a loved member of the CrossFit community and former Seminar Staff trainer, died by suicide on March 8, 2025, after suffering from complex post-traumatic stress.

Turner served for 17 years in the Royal Navy, specializing as an exercise rehabilitation instructor. He was part of Operation Herrick when he served in Afghanistan before relocating to Bali and continuing his work in CrossFit education. Turner worked more than 250 Level 1 and Level 2 Seminars.

Turner was known for his warmth and kindness, and touched countless lives who attended CrossFit courses. He is survived by his sons Brodie and Tommy. ~ www.crossfit.com

Team WOD: Box Jumps, Power Snatches, Toes-to-bars, Burpees, Handstand Push-ups

As a team of 2 complete for time:

60 Box Jump (24″/20″)
20 Power Snatches (115#/75#)
50 Toes-to-bars
20 Power Snatches
40 Burpees
20 Power Snatches
30 Handstand Push-ups
20 Power Snatches

* Partner up, split reps as desired and move in order
** One barbell and box per team. Sub DB/KB press for HSPU (use different #’s/scales if needed)

Post total time.

Solo WOD: Chipper: Box Jumps, Power Snatch, T2B, Burpee, and HSPU

For time:
30 Box Jumps, 24/20 in
10 Power Snatches, 115/75 lbs
25 Toes-to-bars
10 Power Snatches
20 Burpees
10 Power Snatches
15 Handstand Push-ups
10 Power Snatches

Complex: Squat Clean plus Front Squats

1x [ 1 Squat Clean + 3 Front Squats ]
1x [ 1 Squat Clean + 2 Front Squats ]
1x [ 1 Squat Clean + 1 Front Squat ]
1x [ 1 Squat Clean ]

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

FGB Style – 4 RF/ME: Bike Cal, Row Cal and Wall Balls

4 rounds, 1 min per station, of:
Bike Calorie
Row Calorie
Wall Ball, 20/14 lbs, 10/9 ft
Rest 1 min

Perform this like “Fight Gone Bad,” by rotating
immediately to the next station every 1 min,
the clock does not stop or reset between stations.

Alt EMOM 10 mins: Deadlifts and Ring Dips

Every 1 min for 10 mins, alternating between:
3 Deadlifts, pick load
6 Ring Dips

E3MOM for 21 mins: Deadlifts, Hand Release Push-ups, Double Unders, and Single DB OH Walking Lunge

Every 3 mins for 21 mins do:
3 Deadlifts, pick load
6 Hand Release Push-ups
24 Double Unders
Single Dumbbell Overhead Walking Lunge, 50/35 lbs, 30 ft

Push Press 3-2-1

Push Press 3-2-1

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

AMRAP 15 mins: Row, Push Press, and Sit-ups

Complete as many rounds as possible in 15 mins of:
Row, 250 m
10 Push Press, 95 lbs
20 AbMat Sit-ups

Pause Back Squat (2 Sec) 5-5-5

Pause Back Squat (2 Seconds) 5-5-5

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

Chipper: Run, Pull-ups, C2B, and BMU Ladder

For time:
Run, 800 m
30 Pull-ups
Run, 400 m
20 Chest-to-bar Pull-ups
Run, 200 m
15 Bar Muscle-ups

Time cap: 12 mins

5x 3 mins AMReps: Run and Power Clean & Jerks

5 rounds, 3 mins each, for max reps of:
Run, 400 m
max reps in remaining time Power Clean & Jerks, 135/95 lbs

Rest 2 mins between each round.

Team WOD: AMRAP 20 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 20 mins of:
40 Double Unders
20 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps

Solo WOD: AMRAP 12 mins: Double Unders, Kettlebell Swings and Burpee Broad Jumps

Complete as many rounds as possible in 12 mins of:
25 Double Unders
15 Kettlebell Swings, 53/35 lbs
10 Burpee Broad Jumps