F

BUY IN

Split Stance BTN PJ
5 x 5 reps ascending

WOD

In teams of two,
partners alternate rounds to complete
AMRAP 30 of:
10 Thrusters (95/65 lbs)
10 Box Jumps (24″/20″)
400 Meter Run

Th

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 90%+ 1RM

*go up 10# every round if you make the lift*

WOD

Four rounds for time of:
25 R-Kettlebell Swings 53/35
15 Push-Ups
50 DU

CASH OUT

Bottom’s Up KB Carry x 60-feet each arm

W

BUY IN

Front Squat
Every 3 min x 3 rounds
10 reps - start @ 65% 1RM and build

WOD

Four sets for times of:
20 Wall Ball Shots (20/14)
10 Toes to Bar
5 Power Cleans (155/105 lbs)
Rest 2 minutes

CASH OUT

Hollow Rocks/Hold 4 x 30-45 seconds

T

BUY IN

4 x 400m run
rest 1 min after each run

WOD

With a partner complete the following workouts , with only one person working at a time:

10 min AMRAP
40 DU
10 S2OH 135/95

Rest exactly five minutes, and then . . .

10 min AMRAP
250 Meter Row
10 Renegade Row with KB or DB

M

BUY IN

Snatch
Every 2 minutes x 6 rounds
1 Rep
@ 90%+ 1RM

*go up 5# every round if you successfully make the lift*

WOD

13 min AMRAP:
8 HSPU
28 DB Jump squats (50/35)
8 BMU
28 Burpees Pistols
8 HSPU
28 OH DB Squats (14 each side)
8 BMU
28 alternating snatches

1 min rest

3 min max effort BURPEES

CASH OUT

Bulgarian Split Squat 3 x 6-8 reps each leg

Friday

BUY IN

Row 250m x 4
rest .5:1

WOD

Split reps with a partner:
50-40-30-20-10
Hang Snatch 95/65
OHS 95/65
Ab-Mat Sit-Ups

CASH OUT

Sternum to Ring PU 3 x 6 reps

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Rep
@ 85-90% 1RM

WOD

"SHANNONS WEDDING WOD"

3 RFT:
400 Meter Run (down the aisle)
10 Ground to Overhead 135/95 (Marriage advice)
20 Chest-to-(Wedding)Ring Pull-Ups

Wednesday

BUY IN

Front Squat
Every 2 min 30 sec x 3 rounds
9 reps @ 65% 1RM

WOD

For Time:
21-15-9
Sumo Deadlift High Pull (95/65)
Push Press (95/65)
Lateral Burpees

CASH OUT

Split Stance BTN PP 3 x 5 reps

Tuesday

WOD

Every 8 min x 40 Minutes (5 rounds)
600m Run
15 TTB
40 DU
10 Deadlift 185/135
7 DB/KB S2OH (each arm) 50/35

CASH OUT

3 x :30 sec Handstand Hold

Monday

BUY IN

Snatch
Every 90 seconds x 6 rounds
1 Rep
@ 85-90% 1RM

then

Back Squat
EMOTM x 5 min
2 reps start @ 50% 1RM and build

WOD

6 min AMRAP
6 Thrusters (115/75 lbs)
9 Pull-Ups
12 Box Jumps (30″/24″)

Friday

BUY IN

Row 250m x 4
rest 1:1

WOD

3 RFT:
800m Run
25 TTB
10 Power Cleans 205/145

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Clean Pull + 1 Squat Clean + 1 Split Jerk
@ 80-85% 1RM

WOD

18 min AMRAP
12 Thrusters 95/65
10 DB Snatch 50/35
8 Bar Facing Burpees
6 Ring MU

CASH OUT

Tall Snatch x 5 reps

Wednesday

BUY IN

Back Squat
Every 3 min x 3 rounds
10 reps - start @ 65% 1RM and build as heavy as you feel comfortable

WOD

10 - 1
Power Snatch 95/65
1 - 10
HSPU

CASH OUT

Toes to Rings 3 x 8 reps

Tuesday

BUY IN

8 rounds:
Run 1 min , walk :30 seconds

WOD

EMOTM 20 minutes (5 sets of each):
Minute 1 – 200/150 Meters of Rowing
Minute 2 – 15 KBS 70/53
Minute 3 – 15 Box Jump-Overs 24/20
Minute 4 – :30 sec Plank on Rings

CASH OUT

3 x 1 Sled Push AHAP

Monday

BUY IN

Snatch
Every 75 seconds x 6 rounds
1 Full Snatch
@ 80-85% 1RM

then

Front Squat
Every 2 min x 4 rounds
8 reps @ 65% 1RM

WOD

6 min AMRAP
25 DU
10 Alt Pistols
8 Burpees

Friday

WOD

For time:
30 Shoulder-to-Overhead (95/65 lbs)
40 Pull-Ups
50 Overhead Squats (95/65 lbs)
20 Shoulder-to-Overhead (145/95 lbs)
30 Chest-to-Bar Pull-Ups
40 Front squats (145/95 lbs)

Use one barbell and change your own weights.

CASH OUT

Three sets of:
100-Foot Suitcase Carry (Left)
6-10 Ring Dips

100-Foot Suitcase Carry (Right)

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
1 Squat Clean + 1 Front Squat + 1 Split Jerk
@ 80-85% 1RM

WOD

Ascending Ladder for 7 Minutes:
1 Power Clean (155/105), 30 DU
2 Power Cleans (155/105), 30 DU
3 Power Cleans (155/105), 30 DU

CASH OUT

Remainder of class:
work on your kipping or butterfly 

Wednesday

BUY IN

Back Squat
Every 2 min 30 sec x 4 rounds
9 reps @ 60% 1RM

WOD

CrossFit Games 2017 "Vest Triplet" - ish

4 RFT:
400m run
24 goblet squats 70/53
12 burpee box jump overs

CASH OUT

Jerk Balance 5 x 5

Tuesday

BUY IN

200m Run x 3
Rest :30 seconds

WOD

6 min AMRAP
350/250m Row
12 Abmat Sit-ups

Rest exactly 4 minutes, and then . .

6 min AMRAP
15 Kettlebell Swings 70/53
10 Pull-Ups

Rest exactly 4 minutes, and then . .

6 min AMRAP
10 Box Jumps (24″/20″)
10 Push-Ups

CASH OUT

3 x :30 sec ring support

Monday

BUY IN

Snatch
EMOTM x 6 rounds
1 Halting Snatch Deadlift + 1 Full
@ 80-85% 1RM

then

Front Squat
Every 2 min x 4 rounds
7 reps @ 65% 1RM

WOD

8 min AMRAP
9 Push Press 95/65
6 TTB
3 Pistols (each leg) or Front Rack Reverse Lunge  (each leg)

Friday

WOD

For Time:
Teams of 2:
10-9-8-7-6-5-4-3-2-1
Squat Clean (135/95)
100m Run

*Partner 1 completes 10 reps and 100m run, then partner 2 completes 10 reps and 100m run and so on…

CASH OUT

Single-Leg Hip Bridge (leg on box) 4 x 8-10 reps - each leg

Thursday

BUY IN

Clean and Jerk
Every 2 minutes x 5 rounds
2 Squat Clean + 1 Split Jerk
@ 75-80% 1RM

WOD

Five rounds for time of:
4 Muscle-Ups
8 Strict Handstand Push-Ups
10 Single-Arm KB Overhead Walking Lunges 53/35

CASH OUT

Tempo TTB 4 x 6-8 reps
1 count up, 3 count eccentric

Wednesday

BUY IN

Back Squat
Every 2 min 15 sec x 4 rounds
8 reps @ 60% 1RM

WOD

For time:
15 Deadlifts (225/155 lb)
30 Wall Ball Shots (20/14 lbs)
12 Deadlifts
24 Wall Ball Shots
9 Deadlifts
18 Wall Ball Shots

comp = 275/185

CASH OUT

Four sets of:

Push Press x 8-10 reps (barbell or db)