CrossFit WODs

For time: 25 Walking lunge steps 20 Pull-ups 50 Box jumps, 20 inch box 20 Double-unders 25 bench dips 20 Knees to elbows 30 Kettlebell swings, 1 pood 30 Sit-ups 20 Hang squat cleans, 35 pound dumbells 25 Back extensions 30 Wall ball shots, 20 pound ball For time: 100 Squats 90 Double Unders 80 Push Ups 70 Sit Ups 60 Jumping Pull Ups 50 Thrusters (Empty barbell) 40 Back Extensions 30 Box Jumps 20 Deadlifts (Dumbbells that equal 1/2 Bodyweight) 10 Handstand Push Ups 3 rounds for time: 20 kettlebell swings 40 push press 60 squat 5 rounds, 1 minute per exercise, 30 seconds rest between exercises: Turkish Get Ups KB Swings KB Press ''Unworthy'', for time: Squats: 80-40-20-40-80 1.5 Pood KB Swings: 40-20-10-20-40 Pull Ups: 20-10-5-10-20 5 rounds 10 OHS 15 pull-ups 20 RR (total L+R)

21-18-15-12-9 reps of: 95 pound Deadlift 95 pound Hang power clean 95 pound Front squat 95 pound Push jerk 10, 9, 8, 7, 6, 5, 4, 3, 2, 1 reps of: Cleans Dead Lifts Ring Push Ups "GRINDY" 10 Clean and Jerks with 85# 5 rounds of Cindy 10 Clean and Jerks 5 rounds of Cindy 10 Clean and Jerks 10-9-8-7-6-5-4-3-2-1 reps of: Front Squat @ 65# Jerk @ 65# 21-18-15-12-9-6-3 of: SDHP @65# Push-Jerk @65# PAIN STORM 10 Front Squats 10 Push Press 10 Thrusters 2 Box Jumps 2 Pull ups 2 Burpees 8 Front Squats 8 Push Press 8 Thrusters 4 Box Jumps 4 Pull ups 4 Burpees 6 Front Squats 6 Push Press 6 Thrusters 6 Box Jumps 6 Pull ups 6 Burpees 4 Front Squats 4 Push Press 4 Thrusters 8 Box Jumps 8 Pull ups 8 Burpees 2 Front Squats 2 Push Press 2 Thrusters 10 Box Jumps 10 Pull ups 10 Burpees AMRAP in 20 minutes, all w/ empty Olympic bar Push Press x 6 Squat x 6 Deadlift x 6 High Pull x 6 Hang power clean x 6 Front squat x 6

"Man-eater", 10,9,8,7,6,5,4,3,2,1 reps of: Pull-Ups Push-Ups Squat Jumps Three rounds of: 24″ Box Jumps x 40 Ring Push-Ups x 30 Barbell RDL x 20 (1/2 Body-weight) Pull-Ups x 10 "Tabata Your Mom" 8 intervals, :20 on/:10 off for each set of exercises. Only rest in between is transition time Pull-ups Push-ups Squats (air) Sit-ups KB swings "Lexie Grace" 10,9,8,7,6,5,4,3,2,1 reps of: Deadlift Power clean Front squat "2 Minute Torture", max reps in 2 minute of: Thrusters (65) Pull ups KB swings Sit ups Treadmill Sprint for distance Push ups Power Cleans (men: 95 lbs/women: 65) Row (for calories) 2 minute break between exercises “FILTHY FIFTEEN”, 5 Rounds For Time of 15 Pull-Ups 15 Double unders 15 Squats 15 Push-ups 30 reps, burpee-style , of: Pull-Ups Wall Balls (Men #14, Ladies #8) Box Jumps AMRAP in 20 minutes of: 10 push-ups 15 sit-ups 20 squats

Painstorm 32 - "Griptastic" 500m Row 25 KB Swing Right Hand 25 KB Swing Left Hand 500m row 25 KB Snatch Right Hand 25 KB Snatch Left Hand 500m row 25 KB Clean and Press Right Hand 25 KB Clean and Press Left Hand 500m row 25 KB Swing Both Hands 25 Goblet squats For Time: Row 1000 meters 25 Double-unders Row 750 meters 50 Double-unders Row 500 meters 100 Double-unders For time: 50 Ring Dips 400m Run 50 Push Ups 400m Run 50 Press (men 75#, ladies #45) 21 - 18 - 15 - 12 - 9 Reps of Knees to Elbows Ring Push Ups + 400m run after each round 5 Rounds For Time: 50 Squats 50 DUs 5 Rounds For Time: 5 pull-ups 10 BW deadlifts 15 ring dips For time: 50 Stick O.H.S. 10 Burpees 50 Box Jumps 10 Burpees 50 Over head Lunges with the stick 10 Burpees 50 Pull-Ups 10 Burpees

5 Rounds For Time of: Ring Dips x 5 Knees to Elbows x 10 Pistols x 15 21-18-15-12-9-6-3 reps of: Thrusters Pull ups Ring push-ups “Fucking Dallas”, AMRAP in 20 minutes of: 10 dumbbell squat clean/push-press (20#) 5 SDHP (65#) 7 Burpees Five rounds for time of: 30 DUs 30 Sit-ups 30 Squats AMRAP in 20 minutes using a (M 65#/W 45#) bar: 5 Deadlifts 5 Hang Power Cleans 5 Front Squats 5 Push Presses 5 Back Squats For time: Squat 5 intervals of 20 seconds on 10 off, Run 400 meters, Squat 4 intervals of 20 seconds on 10 off, Run 400 meters, Squat 3 intervals of 20 seconds on 10 off, Run 400 meters, Squat 2 intervals of 20 seconds on 10 off, Run 400 meters, Squat 1 interval of 20 seconds. 21 - 15 - 9 reps for time of: Med Ball Cleans (10% BW) Ring Dips Box Jumps Pull-ups

Swings and box jumps 30 Kettlebell Swings (M 24kg/W 16kg) 3 Box Jumps (M 24in/W 20in) 27 KB Swings 6 Box Jumps 24 KB Swings 9 Box Jumps 21 KB Swings 12 Box Jumps 18 KB Swings 15 Box Jumps 15 KB Swings 18 Box Jumps 12 KB Swings 21 Box Jumps 9 KB Swings 24 Box Jumps 6 KB Swings 27 Box Jumps 3 KB Swings 30 Box Jumps 3-Mile Track Workout Run 1 mile 800m Sprint 800m Run 400m Sprint 400m Run 400m Sprint 400m Run “Broomstick Mile” (with PVC): Back Squat X25 Front Squat X 25 OHS X 25 Run 400 M Shoulder Press X 25 Push Press X 25 Push Jerk X 25 Run 400 M Hang Clean X 50 Run 400 M Snatch X 50 Run 400 M 4 Rounds of: 20 Wall Ball Shots 20 Walking Lunge Steps 20 Burpees

For time: 50 Ring Dips 400m Run/500m Row 50 Push Ups 400m Run/500m Row 50 Press (men 75#, ladies #45) AMRAP in 20 minutes of: 7 PP 12 box jump For time: Run 400m 21 OHS 9 push-up Run 400m 15 OHS 15 push-up Run 400m 9 OHS 21 push-up Three rounds of: Run 400M 20 Double Unders 20 Knees-to-Elbows 20 Overhead Walking Lunges (M 45#/W 35#) 3 rounds of: 400m run 10 burpees 20 squats 3 Rounds of: 8 TGU (M 45#/W 20#) 50 Sit-ups 100 Squats Thrusters 50 @ 35# 40 @ 45# 30 @ 55# 20 @ 60# 10 @ 65#

“Sweet 16”, for time: DB hang squat clean x 16 Walking lunges x 8L/8R Waiter’s walk 100m (each arm up for 50m) Run 400 m DB push press x 16 Walking lunges x 8L/8R Farmer’s walk 100m Run 400m DB hang squat clean x 16 Walking lunges x 8L/8R Waiter’s walk 100m (each arm up for 50m) Run 400 m DB push press x 16 Walking lunges x 8L/8R Farmer’s walk 100m Run 400m “Ivan the Terrible”, for time: 90 Seconds of Jumping Rope 50 Lunges 50 Push-ups 50 Sit-ups 90 Seconds of Jumping Rope 40 Lunges 40 Push-ups 40 Sit-ups 90 Seconds of Jumping Rope 30 Lunges 30 Push-ups 30 Sit-ups 90 Seconds of Jumping Rope 20 Lunges 20 Push-ups 20 Sit-ups 90 Seconds of Jumping Rope 10 Lunges 10 Push-ups 10 Sit-ups “Man-Up”, for time: 21 Ring Dips 6 KB Swings (36 lbs) 9 Renegade Man-Makers (20-lb DB) 15 Ring Dips 12 KB Swings (36 lbs) 6 Renegade Man-Makers (20-lb DB) 9 Ring Dips 18 KB Swings (36 lbs) 3 Renegade Man-Makers (20-lb DB)

15-12-9 reps of: SDHP (2 x 36-lb KB) Ring Dips Pull-Ups Push Press (75 lbs) 5 rounds for time of: 10 Deadlifts (95 lbs) 10 Hang Power Cleans (95 lbs) 10 Push Presses (95 lbs) 10 Front Squats (95 lbs) “Crouching Tiger”, for time: 30 Squats 15 Push-ups 30 Pistols 15 Push-ups 30 Box jumps 15 Push-ups 30 Walking Lunges 15 Push-ups “1,500”, 10 rounds of: 100 Jump Ropes 10 Burpees 10 Sit-ups 10 Push-ups 10 Squats 10 Pull-ups For time: 21 OHS @ 95# 3 Burpees 18 OHS 6 Burpees 15 OHS 9 Burpees 12 OHS 12 Burpees 9 OHS 15 Burpees 6 OHS 18 Burpees 3 OHS 21 Burpees AMRAP in 20 minutes of: 10 deadlifts @65# 8 hang cleans @65# 6 push press @65#

“Running Grace” Run 400m 10 clean and jerks Run 400m 10 clean and jerks Run 400m 10 clean and jerks 21-15-9 of: SDHP Ring Dips Pull-Ups 3 or 5 rounds 10 BW DL 10 heavy KB swings 10 burpee pullups For time: 42 DUs 21 swing 30 DUs 15 swings 18 DUs 9 swings For time: 21-15-9: Wall Ball (M:20#, W:14#) 9-15-21: Burpee 7 Rounds of: 7 Push Jerks (M:135#, W:83#) 7 Pull Ups 200m Run 5 rounds of: 10 ring dips 20 KB Snatches - 10/arm (M 30#/W 20#) 30 Sit-ups 40 KB Cleans - 20/arm (M 24kg/W 16kg) For time: Row 500m 21 Thrusters 65 21 burpees Row 500m 15 Thrusters 65 15 burpees Row 500m 9 Thrusters 65 9 burpees

“Annie are you OK?” 21-15-9 reps of: Row 75 lb Sumo DL High Pull 20 lb Med Ball Clean 75 lb Thruster 20 lb Wall Ball Burpees 3 rounds of: 5 burpees 10 situps 15 pushups 20 squats 400m run 7 rounds of: 200m 15 Knees to elbows 10 Burpees 5 HSPU 100 Bodyweight Back Squats With a continuously running clock perform as many back squats of your own bodyweight as possible in one minute. At the end of each minute do: 10 Pull-ups 10 Push-ups And then return to your back squats. Continue this until you have completed all 100 back squats.