Workout Of The Day - Crossfit Manic

CrossFit WOD, December 5, 2023

December 5, 2023

CrossFit – Tue, Dec 5Warm up 7s Hip halo8-12 Minutes moving through: 1:00 Bike (build from easy to moderate) 10 Banded good mornings 5 Single Leg Barbell deadlifts (empty bar to light) (each side) 5 Single Arm Dumbbell Press (moderate) (each side) -then- build to deadlift workout weightCuster (4 Rounds for reps)2 Sets: 15/12 Calorie Echo Bike 15 Handstand Push Ups 15 Deadlifts (225/155) -rest 1:1- 15/12 Calorie Echo Bike 5 Strict Handstand Push Ups 15 Deadlifts (225/155) 5 Strict Handstand Push Ups -rest 1:1 b/t sets- 4 min cap per round (so 16 min cap for first set which includes both rest periods) Accessory work 5 Deadlift @ 6.5/10 RPE 5 Deadlift @ 7/10 RPE 5 Deadlift @ 7.5/10 RPE 5 Deadlift @ 8/10 RPE *50ft Sled Push (heavy) after each set.

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CrossFit WOD, December 4, 2023

December 4, 2023

CrossFit – Mon, Dec 4Warm up 7sHip halo 3 sets100m row10 plate hops10 single arm db high pulls (5 ea arm)Buffalo brew (3 Rounds for reps)Workout Definition3 sets (1 set every 12 minutes) 9-15-21-27 (5-10-15-20) Calorie Row *200m Run after each (if raining or cold – 10-12 shuttle runs) *Set 1: at 80% pacing *Set 2: at 90% pacing *Set 3: at 80% pacing **leave enough in the tank you could go 1 moreAccessory work 2 Hang Pause Snatch @ 60% 1 RM Snatch 2 Hang Pause Snatch @ 65% 1 RM Snatch 2 Hang Pause Snatch @ 68% 1 RM Snatch 2 Hang Pause Snatch @ 70% 1 RM Snatch 2 Hang Pause Snatch @ 72-72+% 1 RM Snatch **Pause for 2 seconds in the receive position 2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk 2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk 1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk 1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk *Pause in receive for 3 seconds.

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CrossFit WOD, December 1, 2023

December 1, 2023

CrossFit – Fri, Dec 1Warm up 7sHip halo 2-3 Sets 1:00 Row (moderate) 15 Banded Good Morning 50 Single Under 20 Step Back Lunges 10 Tempo Single Arm High Pull (each arm, light)I love rock and roll (AMRAP – Reps)AMRAP 15 Minutes 20 Deadlifts (115/80) 50 Double Unders 100ft Walking Lunge 50 Double Unders 10 Hang Cleans (115/80)Power Clean (4×2)2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean 2 Power Clean + 2 Split Jerk @ 70% 1RM Power CleanAccessory work 3 Power Snatch @ 55% 1 RM Power Snatch 3 Power Snatch @ 60% 1 RM Power Snatch 3 Power Snatch @ 65% 1 RM Power Snatch 3 Power Snatch @ 70% 1 RM Power Snatch 10 Bench Press + 10 Bent Over Rows @ 6/10 RPE 10 Bench Press + 10 Bent Over Rows @ 6.5/10 RPE 10 Bench Press + 10 Bent Over Rows @ 7/10 RPE 10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE

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CrossFit WOD, November 30, 2023

November 30, 2023

CrossFit – Thu, Nov 30Warm up 7sHip halo2-3 Sets 1:00 Bike (moderate) 5 No Jump Burpee (Step In and Out) 5 Box Jump w/Step Down (low) 1:00 Row (moderate) 10 Box Step Up (low) -Then- Warm Up to Box Step Over weight.Living on a Prayer (AMRAP – Rounds and Reps)2 sets: AMRAP 4 Minutes 12/10 Calorie Bike 8 Burpee Box Jump Overs (24/20) rest 2 minutes- AMRAP 4 Minutes 12/10 Calorie Row 8 Dumbbell Box Step Overs (50/35) (24/20) -rest 2 minutes b/t sets-Front Squat (3×3)3 Tempo Front Squat @ 55% 1 RM Front Squat 3 Tempo Front Squat @ 60% 1 RM Front Squat 3 Tempo Front Squat @ 63% 1 RM Front Squat *Tempo is 3 second descent, 3 second pause in the bottom.Accessory work 1 Front Squat @ 65% 1 RM Front Squat 1 Front Squat @ 70% 1 RM Front Squat 1 Front Squat @ 75% 1 RM Front Squat 1 Front Squat @ 75+% 1 RM Front Squat 20 minute Run (Zone 2 Pace) *Every 3 minutes starting at Minute 3, complete: 30 seconds of Free Standing Handstand Hold Practice

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CrossFit WOD, November 28, 2023

November 28, 2023

CrossFit – Tue, Nov 28Warm up 7sHip halo 2-3 Sets 1:00 Jog 10 Abmat Sit Up :30 Ski (moderate) 10 Hanging Scap Retraction 5 Chin UpPour some sugar on mer (8 Rounds for reps)4 Sets (1 set every 2:30) 16 Shuttle Runs (25ft) 20 GHD Sit Ups -Rest 5 minutes- 4 Sets (1 set every 2:30) 20/16 Calorie Row4 Rope ClimbsCap 2:15 per set

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CrossFit WOD, November 27, 2023

November 27, 2023

CrossFit – Mon, Nov 27Warm upNew cycle starting Nimble and QuickYou will still see lifting but the primary goal the next 11 weeks will be on metcons and conditioning.You will see some days with metcon first followed by lifting and some days with no lifting. Let’s get ready for some fun conditioning work7sHip halo Burgener snatchHang Snatch (3-3-3-2-2)3 High Hang Pause Snatch @ 60% 1 RM Snatch 3 High Hang Pause Snatch @ 65% 1 RM Snatch 3 High Hang Pause Snatch @ 68% 1 RM Snatch 2 High Hang Pause Snatch @ 70% 1 RM Snatch 2 High Hang Pause Snatch @ 70-72% 1 RM Snatch *Pause for 3 seconds in the bottom of the squat.Thunderstruck (Time)8 Rounds 10 Hand Release Push Ups 10 Dumbbell Snatches (50/35) 100ft Sled Push (3-45/3- 25) 10 Toes to bar(OR 10 V Ups) 10 Wall Balls (20/14) 100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)Goal 20-30 minTime cap 35 min Accessory work 2 Hang Clean + 1 Split Jerk @ 70% 1 RM Clean and Jerk 2 Hang Clean + 1 Split Jerk @ 73% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk 1 Hang Clean + 1 Split Jerk @ 75% 1 RM Clean and Jerk *Hang is from above the knee. 2 Rounds for Quality 20 Hanging Shrugs 10 L Pops on Floor 5 Banded Front Levers Then accumulate 15 Strict Toes To Bar

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CrossFit WOD, November 24, 2023

November 24, 2023

CrossFit – Fri, Nov 2412 days of thankfulness (Time)WOD: 12 Days of Thankfulness1-250 m row 2- Muscle Ups 3- KB Thrusters (53/35) 4- Burpee Box Jumps (24/20) 5- Handstand Push Ups 6- chest to bar Pull Ups 7- Kettlebell Swings (53/35) 8- Single Arm KB Snatch (53/35) 9- Toes to Bar 10- Walking Lunges (53/35) 11- pull ups 12- ManMakers (53/35)**Workout is performed like the song 12 days of Christmas for Rx.

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CrossFit WOD, November 22, 2023

November 22, 2023

CrossFit – Wed, Nov 22Warm up 7sHip halo Burgener clean warm up Hang Clean (3-2-1-1)Workout Definition3 Pause In the Hole Clean from Below the Knee @RPE 7 2 Pause In the Hole Clean from Below the Knee @RPE 7.5 1 Pause In the Hole Clean from Below the Knee @RPE 8 1 Pause In the Hole Clean from Below the Knee @RPE 8.5These are my thanksgiving pants (Time)50 Burpees to 6 inch Target 2000m Row 1 Mile Run25 min cap

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CrossFit WOD, November 21, 2023

November 21, 2023

CrossFit – Tue, Nov 21Warm up7sHip haloBurgener snatch 2-3 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (moderate, each arm) 5 Single Leg Dumbbell RDL (moderate, each arm) 5 Box Jump w/Step Down (build in height each set) Hang Snatch (3-2-1-1)3 Hang Snatch @RPE 7 2 Hang Snatch @ RPE 7.5 1 Hang Snatch @RPE 8 1 Hang Snatch @RPE 8.5Ciders mulling, turkey’s turkeying, yams are hamming (AMRAP – Reps)AMRAP 7 Minutes 5 Box Jumps (30/24) 3 Power Cleans (185/125)(155/85)Athletes Notes<h2>TARGET SCORE</h2>Target Rounds: 9+Minimum Rounds before scaling: 6Accessory work 6 minute EMOM: Minute One: 40 seconds of Singles Minute Two: 30 seconds of Double Unders Minute Three: 20 seconds of Crossovers

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CrossFit WOD, November 20, 2023

November 20, 2023

CrossFit – Mon, Nov 20WARM UPDELOAD WEEK 7SHIP HALO 2-Sets of <a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a> 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric SquatAfter front square2 sets 1:00 Row (moderate) 10 Kip to Swing 5 Kipping Chest to Bar Pull Up 5 Wall Ball (light) -Then- Warm Up to full Bar Muscle UpFront Squat (3-2-1-1)3 Front Squat @ RPE7 2 Front Squat @ RPE7.5 1 Front Squat @RPE8 1 Front Squat @RPE 8.5You can’t have thanksgiving without turkey (Time)For time: 30 Bar Muscle Ups 90 Wall Balls (30/20) (10/9ft) *Partition as desired15 min cap Accessory work 10 Dumbbell Bench Press @ RPE 7 10 Dumbbell Bench Press @ RPE 7 10 Dumbbell Bench Press @ RPE 7 10 Dumbbell Bench Press @ RPE 7 3 Clean Deadlift @RPE 7 2 Clean Deadlift @RPE 7.5 1 Clean Deadlift @RPE 8 1 Clean Deadlift @RPE 8.5 *No hook or mixed grip.

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CrossFit WOD, November 17, 2023

November 17, 2023

CrossFit – Fri, Nov 17Warm up 7s Hip halo 2-3 Sets of <a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a> 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric SquatFront Squat (3-3-2-2-1-1-1)3 In the Hole Front Squat @ 6.5/10 RPE 3 In the Hole Front Squat @ 7/10 RPE 2 In the Hole Front Squat @ 7.5/10 RPE 2 In the Hole Front Squat @ 8/10 RPE 1 In the Hole Front Squat @ 9/10 RPE 1 In the Hole Front Squat @ 9.5/10 RPE 1 In the Hole Front Squat @ 10/10 RPEBattle cancer (AMRAP – Reps)2023 BATTLE CANCER CHALLENGE Freedom (RX’d) Teams of 2 15:00 AMRAP Partner 1: 250/200m Row Partner 2: 200m Run 100 Double Unders (split between partners – you go/I go) 15 Synchro Toes to Bar 20 Strict Handstand Pushups (split between partners – you go/I go) *On round 1, P1 will Row and P2 will Run. Once completed, teams will move to double unders. In the following round, P2 will row, and P1 will run. Scoring the Run/Row: Row = 4 reps (every 50/40m = 1 rep) Run = 4 reps (every 50m = 1 rep)Accessory work FULL SEND FRIDAY! 4 Rounds 8 Double Dumbbell Hang Cleans (2×50/35) 8 Chest to Bar Pull Ups 8 Box Jumps (24/20) -rest until minute 8- 4 Rounds 8 Double Dumbbell Push Jerks (2×50/35) 8 Toes to bar 5 Shuttle Sprints (50ft) -rest until minute 16- 4 Rounds 8 Double Dumbbell Hang Clean and Jerks (2×50/35) 5 Bar Muscle Ups 8 Box Jumps (24/20)

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CrossFit WOD, November 16, 2023

November 16, 2023

CrossFit – Thu, Nov 16Warm up7sHip halo Burgener clean10 Leg Swings Forward (each side) 10 Leg Swings Lateral (each side) 15ft high knees 15ft butt kicks 15 foot side shuffle (each way) 15ft Toes out walk 15ft Toes in walk 15ft Heels walk 15ft Toes walkPower Clean (3-2-1-1-1-1-1)3 Power Clean @ 6/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPE 1 Power Clean @ 10/10 RPEBe a gold fish (Time)1000m Row Warm Up -then- 30-20-10 Back Squat (135/95) Bar Facing Burpees -200m Run after each set of Bar Facing Burpees-16 min cap -then- 1000m Row Cool DownAccessory work 8 minute EMOM Every minute on the minute complete: 3 Kipping Bar Muscle Ups into 6 Bar Dips 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE 2 Max vertical clean grip jump and shrug + 2 SPEED High Hang Power Clean @ 5/10 RPE

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CrossFit WOD, November 14, 2023

November 14, 2023

CrossFit – Tue, Nov 14Warm up 7sHip haloBurgener snatch2 Sets 1:30 easy :15 Handstand Hold :30 moderate 1:00 easy :10 Handstand Hold :30 moderate/fast :30 easy :10 Wall Facing Handstand Hold :30 fast :05 Wall Facing Handstand Hold into 15ft Handstand Walk :10 sprintPower Snatch (3-2-1-1-1-1-1)3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 10/10 RPERoy Kent and Jamie Tart (5 Rounds for reps)5 Sets: 12-10 cal Bike 50ft Handstand Walk or 45 to 60 sec handstand hold. 12/10 cal Bike -rest 90 sec b/t-Cap 3:30 each roundAccessory work 3 Sets 10 Walking Alternating Single Arm Double Dumbbell Strict Press (keep one overhead while pressing the other, alternate + walking) 10 Seated Barbell Good Mornings 20 Lateral Single Leg bench Jumping Step Over (as fast as possible) 2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE 2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE 2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE 2 Above The Knee Muscle Snatch + 2 Snatch Drop @ 6.5/10 RPE

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CrossFit WOD, November 13, 2023

November 13, 2023

CrossFit – Mon, Nov 13Warm up7sHip halo 3 Sets: 5 Lateral Box Step Ups (each side) 5 <a target="_blank" rel="noopener noreferrer" href=" baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Before wod2 Sets 1:00 Row (moderate) 50 Single Unders 10 Hanging Scap Retraction 5 Sit to Stand Rope Climb 5 Abmat Stick Sit UpBack Squat (3-2-1-1-1-1-1)3 Back Squat @ 6/10 RPE 2 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPETed Lasso (2 Rounds for reps)2 Sets: AMRAP 8 Minutes 40 Crossovers or 40 DU or 80 singles 4 Rope Climbs 20 GHD Sit Ups or straight leg med ball sit ups -rest 4 minutes b/t sets-Accessory work 3 Bench Press @ 6/10 RPE 2 Bench Press @ 7/10 RPE 1 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE 3 Deadlift @ 6/10 RPE 2 Deadlift @ 7/10 RPE 1 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE

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CrossFit WOD, November 10, 2023

November 10, 2023

CrossFit – Fri, Nov 10Warm up 7sHip halo 3 Sets: 5 Lateral Box Step Ups (each side) 5 <a target="_blank" rel="noopener noreferrer" href=" baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)Back Squat (8×1)1 Back Squat @ 6/10 RPE 1 Back Squat @ 6.5/10 RPE 1 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9.5/10 RPE *50 Yard Build Up Sprint after each set. From Coach Sage "Build up Sprint: Think about changing gears as you go. For 10 yards you are in 1st gear, the next 10 yards you’re in 2nd gear, next 10 yards 3rd gear, next 10 yards 4th gear. You’re only at your "maximum speed" for the last 10 yards. You should not be completing a full out sprint for 50 yards. I want you to learn how to increase speed as you go.N SYNC (Time)2 Person Teams: <a href="tel:50-40-30-20-10">50-40-30-20-10</a> Bench Press (135/95) <a href="tel:25-20-15-10-5">25-20-15-10-5</a> Strict Chin Ups 15 capAccessory work 8 minute EMOM Odd minute: 15 Alternating Single Jump Crossover Jump Even minute: 30 Double Unders Perform 25-35 minutes of Zone 2. Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4). Click "Workout prep notes available" directly below for the video explanation AND how to calculate your Zone 2 heart rate range

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CrossFit WOD, November 9, 2023

November 9, 2023

CrossFit – Thu, Nov 9Warm up 7sHip halo Clean burgener2 Sets 15/12 Calorie Row 5 Spiderman Lunge Stretch (each side) 5 Up Down (burpee without the push up) 10 Box Jump with Step DownSquat Clean (3-3-2-2-1-1 )3 Hang Pause In the Hole Clean @ 6/10 RPE 3 Hang Pause In the Hole Clean @ 6.5/10 RPE 2 Hang Pause In the Hole Clean @ 7/10 RPE 2 Hang Pause In the Hole Clean @ 7.5/10 RPE 1 Hang Pause In the Hole Clean @ 8/10 RPE 1 Hang Pause In the Hole Clean @ 8.5/10 RPE 1 Hang Pause In the Hole Clean @ 9/10 RPE *Pause for 2 seconds in the bottom of the squat. **Start from below the knee.Clint Eastwood (4 Rounds for reps)800m Run Warm Up 4 Sets (1 Set Every 6:00) 21/17 Calorie Row 7 Burpee Box Get Overs (48/40) 15/12 Calorie Row 7 Burpee Box Get Overs (48/40) 9/7 Calorie Row *Repeat (Nov 9, 2020) 800m Jog Cool Down

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CrossFit WOD, November 8, 2023

November 8, 2023

CrossFit – Wed, Nov 8

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CrossFit WOD, November 7, 2023

November 7, 2023

CrossFit – Tue, Nov 7Warm up 7sHip halo Burger snatch2 Sets 1:00 Row (moderate) 10 Hanging Scap Retractions, 6 Kip to Swing, 2 Knee to Elbow 5 Wall Balls (light) 25 Single UndersHang Snatch (3-3-2-2-1-1-1)3 Hang Snatch @ 6/10 RPE 3 Hang Snatch @ 6.5/10 RPE 2 Hang Snatch @ 7/10 RPE 2 Hang Snatch @ 7.5/10 RPE 1 Hang Snatch @ 8/10 RPE 1 Hang Snatch @ 8.5/10 RPE 1 Hang Snatch @ 9/10 RPEBoys to me (Time)6 Rounds 10 Toes to Bar 20 Wall Ball (20/14) (10/9ft) 40 Double Unders12 min cap Accessory work 3 Sets 15 Seated Banded Lat Pull Downs 14 Alternating Single Hand Elevated Push Ups (one hand up on 45lb plate) 6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward) 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE

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CrossFit WOD, November 6, 2023

November 6, 2023

CrossFit – Mon, Nov 6Warm up 7s Hip haloFront squat warm up2 sets2-3 Sets of <a target="_blank" rel="noopener noreferrer" href=" Squat Skill Transfer Exercises</a> 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x tempo fsFront Squat (3-3-2-2-1-1-1)3 Front Squat @ 6/10 RPE 3 Front Squat @ 6.5/10 RPE 2 Front Squat @ 7/10 RPE 2 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPEBack street boys (Time)21-15-9 (Female Cals: 18–12-6) Calorie Assault Bike Hang Power Cleans (135/95) 3 min rest 21-15-9 (Female Cals: 18-12-6) Calorie Assault Bike 15-9-3 Hang Power Cleans (185/125) 9 min cap each set Accessory work 10 Dumbbell Bench Press @ 6/10 RPE 10 Dumbbell Bench Press @ 7/10 RPE 8 Dumbbell Bench Press @ 8/10 RPE 8 Dumbbell Bench Press @ 8.5/10 RPE 3 Clean Deadlift @ 6/10 RPE 3 Clean Deadlift @ 7/10 RPE 2 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 8.5/10 RPE 1 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 9.5/10 RPE 1 Clean Deadlift @ 10/10 RPE *No hook or mixed grip.

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CrossFit WOD, November 3, 2023

November 3, 2023

CrossFit – Fri, Nov 3Warm up 7ship halo 2-3 Setsfront squat warm up5-zombie squates5- front squats5 1-1/4 squats5 tempo fronts squats 2 Sets 1:00 Row (moderate) 5 Box Jump w/Step Down (start low height and then increase each set) 10 Tempo Banded Good Morning 10 Slow Lateral Box Step Up (5 each leg)Front Squat (3-3-2-2-1-1-1)3 In the Hole Front Squat @ 6/10 RPE 3 In the Hole Front Squat @ 6.5/10 RPE 2 In the Hole Front Squat @ 7/10 RPE 2 In the Hole Front Squat @ 7.5/10 RPE 1 In the Hole Front Squat @ 8/10 RPE 1 In the Hole Front Squat @ 8/10 RPE 1 In the Hole Front Squat @ 8/10 RPEI ain’t fraid of no ghost (2 Rounds for reps)Partner Workout 2 Sets In a 10 minute window 1500m Row (each at the same time) AMRAP in the time remaining of Partner 1: 5 Box Jump (30/24) Partner 2: 10 Kettlebell Swings (70/53) *Both perform at the same time, then switch when each are done 20 Synchro Air Squats -rest 5 minutes between sets- Accessory work 5 Seated Strict Press @ 6/10 RPE 5 Seated Strict Press @ 6.5/10 RPE 3 Seated Strict Press @ 7/10 RPE 3 Seated Strict Press @ 7.5/10 RPE 1 Seated Strict Press @ 8/10 RPE 1 Seated Strict Press @ 9/10 RPE 1 Seated Strict Press @ 10/10 RPE 3-4 rounds: 10 Weighted Hip Thrust @ moderate weight 10 Single Arm KB Situps (Left) 10 Single Arm KB Situps (Right) 10 Racked Bar Box Step-Ups @ moderate weight 10 GHD Hip Raise @ moderate weight 10 Dip Support Leg Raise 10 Deficit Sumo DB/KB Deadlift @ moderate weight 10 Ab wheels 60 Sec Plank Hold 30 yd Banded KB Overhead Walk -Rest 2-3 minutes b/t rounds-

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CrossFit WOD, November 2, 2023

November 2, 2023

CrossFit – Thu, Nov 2Warm up7ship haloburgener clean2-3 Sets 1:00 Jog 5 Step In and Step Out Burpee 5 BurpeePower Clean (3-3-2-2-1-1-1)3 Power Clean @ 6/10 RPE 3 Power Clean @ 6.5/10 RPE 2 Power Clean @ 7/10 RPE 2 Power Clean @ 7.5/10 RPE 1 Power Clean @ 8/10 RPE 1 Power Clean @ 8.5/10 RPE 1 Power Clean @ 9/10 RPELet’s turn on the juice (3 Rounds for reps)3 Sets 400m Run 500m Row 30 Burpees* -rest 3 minutes between sets- Set 1: Burpee to 12” Target Set 2: Burpee to 6” Target Set 3: Burpee with Overhead Clap and jump 7 min cap each setAccessory work AMRAP 10 Minutes 20/16 Calorie Bike Erg 10 Unbroken Strict Pull Ups 20/16 Calorie Bike Erg 10 Unbroken Shoulder Press (95/65) -Directly Into- AMRAP 10 Minutes 20/16 Calorie Ski 20 Back Rack Box Step Ups (95/65) (20) 20/16 Calorie Ski 20 Back Step Back Lunges (95/65) -Directly Into- AMRAP 10 Minutes 200m Run 10 Unbroken Strict Ring Dips 200m Run 10 Unbroken Ring Rows (as horizontal and controlled as you can manage)

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CrossFit WOD, October 31, 2023

October 31, 2023

CrossFit – Tue, Oct 31Warm up7ship halo burgener snatch8 minutes moving through: 1:00 Row OR Ski (moderate) 50 Single Under 10 Alt. Leg V-Up 10 PVC Pass Through 10 PVC Behind the Neck Press 10 PVC Overhead Squat -Then- Warm Up to Overhead Squat weight.Power Snatch (3-3-2-2-1-1-1)3 Power Snatch @ 6/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPETrick or treat (Time)2 Rounds 100 Double Unders 25 Overhead Squats (95/65) 100 Double Unders 25 GHD Sit Ups 15 min cap Accessory work 3 Sets 10 Walking Alternating Single Arm Double Dumbbell Strict Press (keep one overhead while pressing the other, alternate + walking) 10 Supinated Grip Ring Rows w/ feet on box 20 Lateral Single Leg Bench Jumping step overs (as fast as possible) 1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE 1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 6.5/10 RPE 1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE 1 High Hang Muscle Snatch + 3 Snatch Power Drop @ 7/10 RPE *Snatch Power Drop Positions: 2", 6" and full squat.

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CrossFit WOD, October 30, 2023

October 30, 2023

CrossFit – Mon, Oct 30Warm up7s hip halo2 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) 2 Sets 1:00 Row (moderate) 10 Hanging Scap Retraction 10 Scap Push Up 5 Tempo Dumbbell Push Up 5 Tempo Banded Strict Pull UpBack Squat (3-3-2-2-1-1-1)3 Back Squat @ 6/10 RPE 3 Back Squat @ 7/10 RPE 2 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPEI am the pumpkin king (AMRAP – Reps)AMRAP 10 minutes 10 Ring Push Ups – or deficit push ups 1 Legless Rope Climb (15ft) or 2 legged rope climbsAccessory work 3 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 2 Bench Press @ 7.5/10 RPE 2 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9.5/10 RPE 3 Deadlift @ 6/10 RPE 3 Deadlift @ 6.5/10 RPE 2 Deadlift @ 7/10 RPE 2 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9.5/10 RPE

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CrossFit WOD, October 27, 2023

October 27, 2023

CrossFit – Fri, Oct 27Warm up 7ship halo2 Sets :40 Row (moderate) 10 Tempo Banded Good Morning 5 Dumbbell Single Arm High Pull (each arm, moderate) 5 Dumbbell Single Arm Press (each arm, light) 10 Hanging Scap Retractions 5 Kip to Swing -Then- Warm Up to barbell weights Perform 2-3 reps of each gymnastic movement once you hit the workout weight.Back Squat (8×1)1 Back Squat @ 6/10 RPE 1 Back Squat @ 6.5/10 RPE 1 Back Squat @ 7/10 RPE 1 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8.5/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9+/10 RPE *50 Yard Build Up Sprint after each set.Pablo PicassoPartner Workout 2 Rounds For Time 8 Synchro Deadlift (225/155) 8 Synchro Bar Muscle Ups -rest 2 minutes- 2 Rounds For Time 16 Synchro Hang Power Clean (135/95) 16 Synchro Chest to Bar Pull Ups -rest 2 minutes- 48 Synchro Shoulder to Overhead (135/95) 48 Synchro Pull Ups7 min cap per setAccessory work No accessory today

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CrossFit WOD, October 26, 2023

October 26, 2023

CrossFit – Thu, Oct 26Warm up 7ship haloBurgener clean2-3 Sets 1:00 Jog :30 Run (build from moderate to fast) 5 Inchworms 5 Kettlebell Swing (moderate to heavy)Hang Clean (3-2-1-3-2-1-1)3 Hang Pause In the Hole Clean @ 6/10 RPE 2 Hang Pause In the Hole Clean @ 7/10 RPE 1 Hang Pause In the Hole Clean @ 8/10 RPE 3 Hang Pause In the Hole Clean @ 7/10 RPE 2 Hang Pause In the Hole Clean @ 8/10 RPE 1 Hang Pause In the Hole Clean @ 9/10 RPE 1 Hang Pause In the Hole Clean @ 9+/10 RPE *Hang is from below the knee.Vincent Van Gogh (Time)800m Run @ highest, sustainable effort -rest 3 minutes- 30 Calorie Row 30 Devil Press (2×50/35) 30 Calorie Row 8 min cap on run 10 min cap on row/devil pressAccessory work 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 5.5/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE 2 Tall Clean keeping hook grip + 2 Tall Clean release hook grip @ 6/10 RPE AMRAP 30 Minutes 500m Bike Erg 20 Lateral Box Step Ups 500m Bike Erg 15 Ring Rows 500m Bike Erg 10 Strict Handstand Push Ups

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CrossFit WOD, October 25, 2023

October 25, 2023

CrossFit – Wed, Oct 25

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CrossFit WOD, October 24, 2023

October 24, 2023

CrossFit – Tue, Oct 24Warm up7ship halo Burgener snatch2 Sets 1:00 Echo Bike (moderate) 20 Step Back Lunge 20 Alt. Leg V-Up 10 Tempo Lateral Box Step Up (each side) 10 Tempo SIngle Arm Cuban Press (each arm) 2 Sit to Stand Rope ClimbHang Snatch (3-2-1-3-2-1-1)3 High Hang Snatch @ 6/10 RPE 2 High Hang Snatch @ 7/10 RPE 1 High Hang Snatch @ 8/10 RPE 3 High Hang Snatch @ 7/10 RPE 2 High Hang Snatch @ 8/10 RPE 1 High Hang Snatch @ 9/10 RPE 1 High Hang Snatch @ 9+/10 RPEMichelangelo (2 Rounds for reps)AMRAP 8 Minutes 10 GHD Sit Ups or straight leg weighted ab mat sit ups 12 Box Jump/Step Down (24/20) 14 Dumbbell Power Snatch (50/35) -rest 4 minutes- AMRAP 8 Minutes 2 Rope Climbs 10 Dumbbell Walking Lunge (50/35) 12/10 Calorie Echo Bike *Aim for each set to take the same amount of time within each AMRAPAccessory work 3 Sets 10 Seated Banded Lat Pull Downs 14 Single Hand Elevated Push Ups (one hand up on 45lb plate) (7 each arm) 6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE 1 Pressing Snatch Balance + 3 Snatch Drop @ 5/10 RPE

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CrossFit WOD, October 23, 2023

October 23, 2023

CrossFit – Mon, Oct 23Warm up7s hip halo2 Sets of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat 3x :10 Eccentric Squat2 sets 1:00 Row (moderate) 5 Step Back and Step Up Burpee 3 Single Kipping Pull Up 10 Wall Ball (light)Front Squat (5-3-1-5-3-1-1-1)5 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 1 Front Squat @ 8/10 RPE 5 Front Squat @ 7/10 RPE 3 Front Squat @ 8/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9+/10 RPE 1 Front Squat @ 9+/10 RPELeonardo de vinci (Time)For Time 21-15-9 Burpee Pull Ups 42-30-18 Wall Balls (20/14) 12 min capAccessory work 12 Dumbbell Bench Press @ 7/10 RPE 10 Dumbbell Bench Press @ 8/10 RPE 10 Dumbbell Bench Press @ 9/10 RPE 12 Dumbbell Bench Press @ 8/10 RPE 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 7/10 RPE 3 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 8.5/10 RPE 1 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 9+/10 RPE 1 Clean Deadlift @ 9+/10 RPE

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CrossFit WOD, October 20, 2023

October 20, 2023

CrossFit – Fri, Oct 20Warm up7ship halowarm up for shoulder press8 minutes moving through: 200m Row (moderate) 7 Single Arm High Pull (each arm, moderate) 7 Kettlebell Goblet Squats (moderate) 5 Inchworm w/Push Up Uno (AMRAP – Reps)AMRAP 9 Minutes 3 Squat Cleans (155/105) 1 Wall Walk 3 Squat Cleans (155/105) 2 Wall Walks 3 Squat Cleans (155/105) 3 Wall Walks 6 Squat Cleans (155/105) 4 Wall Walks 6 Squat Cleans (155/105) 5 Wall Walks 6 Squat Cleans (155/105) 6 Wall Walks 9 Squat Cleans (155/105) 7 Wall Walks 9 Squat Cleans (155/105) 8 Wall Walks 9 Squat Cleans (155/105) 8 Wall Walks…

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CrossFit WOD, October 19, 2023

October 19, 2023

CrossFit – Thu, Oct 19Warm up 7sHip haloburgener clean 8-12 minutes moving through :45 Row (moderate) :45 Run (moderate) 5 No Jump Burpee 10 Lateral Hop Over Rower 5 Broad JumpPower Clean (3-2-1-3-2-1-1-1)3 Power Clean @ 6/10 RPE 2 Power Clean @ 7/10 RPE 1 Power Clean @ 8/10 RPE 3 Power Clean @ 7/10 RPE 2 Power Clean @ 8/10 RPE 1 Power Clean @ 9/10 RPE 1 Power Clean @ 9+/10 RPE 1 Power Clean @ 9+/10 RPE Rummy (Time)2 sets (1 set every 10 minutes) 20/16 Calorie Row 20 Burpee Over Rower 20/16 Calorie Row -at 5 minutes- 200m Run 15 Burpee Broad Jumps (4/3ft) 200m Run -rest until 10 minutes then start at the top-

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CrossFit WOD, October 18, 2023

October 18, 2023

CrossFit – Wed, Oct 18

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CrossFit WOD, October 17, 2023

October 17, 2023

CrossFit – Tue, Oct 17Warm up 7ship halo Burgener snatch3-4 Sets :30 Row moderate) 5 Single Arm Kettlebell Thruster (each arm, light) 10 Alt. Leg V-Ups 5 Kip to Swings 15 Single UndersPower Snatch (3-2-1-3-2-1-1-1)3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 8/10 RPE 3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 8/10 RPe 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9+/10 RPE 1 Power Snatch @ 9+/10 RPESpades (2 Rounds for reps)2 Sets: 3 Rounds 12 Thrusters (65/45) 12 Toes to bar (OR GHD SIt Ups) 36 Crossover Single Unders -rest 3 minutes b/t sets-7 min cap so to clarify, 2 sets of 3 roundsAccessory work 3 Sets 20 Double Dumbbell Alternating Seated Strict Press (keep one dumbbell overhead while you press the other one) 15 Supinated Grip Ring Rows 20 Lateral Single Leg Ski Jumps (as fast as possible)

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CrossFit WOD, October 16, 2023

October 16, 2023

CrossFit – Mon, Oct 16Warm up 7s hip halo3. Barbell Prep3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)Back Squat (5-3-1-5-3-1-1-1)5 Back Squat @ 6/10 RPE 3 Back Squat @ 7/10 RPE 1 Back Squat @ 8/10 RPE 5 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 9+/10 RPE 1 Back Squat @ 9+/10 RPE 9+/10 RPE = A challenging rep, but you should feel that you could have done 1 more repPhase 10 (Time)10 Rounds 200m Run 3 Ring Muscle Ups18 min capAccessory work 5 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 1 Bench Press @ 8/10 RPE 5 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9+/10 RPE 1 Bench Press @ 9+/10 RPE 5 Deadlift @ 6/10 RPE 3 Deadlift @ 7/10 RPE 1 Deadlift @ 8/10 RPE 5 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9+/10 RPE 1 Deadlift @ 9+/10 RPE

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CrossFit WOD, October 13, 2023

October 13, 2023

CrossFit – Fri, Oct 13Warm up7ship haloshoulder warm up 3 Sets Row (moderate) 10 PVC Pass Through 5 PVC Squat Snatch 10 PVC Overhead Squat 5 Box Jump w/Step Down (low height) 10 Hanging Scap retractions 5 Kip to Swing brining hips closer to the bar -Then- Warm Up to Overhead Squat weight.Push Press (5-4-3-2-1-6-6)5 Push Press @ 6/10 RPE 4 Push Press @ 6.5/10 RPE 3 Push Press @ 7/10 RPE 2 Push Press @ 7.5/10 RPE 1 Push Press @ 8/10 RPE 6 Push Press @ 7/10 RPE 6 Push Press @ 8/10 RPECup Cake Wars (Time)Partner Workout 2 sets: 2 Rounds 15 Overhead Squats (95/65) 10 Box Jumps (24/20) (no rebound) 5 Bar Muscle Ups -rest while partner goes (or 1:1) 6 min cap per setAccessory work 3 Sets 10 Single Leg Candle Stick (5 each leg) 7 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep) 40 Double Kettlebell Flutter Kick (hold kettlebells overhead) 3 Tempo Back Squat @ 7/10 RPE 3 Tempo Back Squat @ 7/10 RPE 3 Tempo Back Squat @ 7/10 RPE 3 Tempo Back Squat @ 7/10 RPE 3 Tempo Back Squat @ 7/10 RPE *Tempo is 3 seconds down, 3 second pause in the bottom

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CrossFit WOD, October 12, 2023

October 12, 2023

CrossFit – Thu, Oct 12Warm up 7ship halowarm up clean and jerk2 sets 15ft Toes out walk 15ft Toes in walk 15ft Heels walk 15ft Toes walk 1:00 Jog 10 No Jump Burpee :30 Row (moderate)Clean and Jerk (5 sets of complex )1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 7/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean from the Blocks + 1 Push Jerk @ 8/10 RPE *Pause in the bottom of the squat for 2 seconds.The great British bake off (Time)1 Mile Run 2000m/1600m Row 50 Burpees to 6 inch Target 25 min cap Accessory work 3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 5.5/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE 3 Tall Power Clean (2”,4”,6”) @ 6/10 RPE *1st Rep: 2", 2nd Rep: 4", 3rd Rep 6" 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE 16 Barbell Front Rack Step Up @8/10 RPE

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CrossFit WOD, October 10, 2023

October 10, 2023

CrossFit – Tue, Oct 10Snatch (5 sets of complex )1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7/10 RPE 1 Snatch Pull + 1 Hang Snatch High Pull + 1 Hang Pause Power Snatch @ 7.5/10 RPE *Pause in receive for 2 seconds on the Hang Power Snatch.Beat Bobby flay (AMRAP – Rounds and Reps)AMRAP 15 Minutes 500m 500m Row 50 Double Unders 10 Sandbag Cleans (100/70) 25/20 Calorie Echo Bike 50 Double Unders 10 Sandbag Cleans (100/70)Accessory work 3 Sets 10 Seated Double Dumbbell Z Press 6 Alternating Tall Box Jump + Small Box Jump (line up boxes in a line and jump up and over, moving forward)5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE

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CrossFit WOD, October 9, 2023

October 9, 2023

CrossFit – Mon, Oct 9Warm up 7ship halo2 of Front Squat Skill Transfer Exercises 3x No Hands Front Squat 3x Front Squat 3x Pause Front Squat 3x 1 + ¼ Front Squat 3x In the Hole Front Squat2 Sets 1:00 Row (moderate) 10 Hanging Scap Retraction 5 Tempo Banded Strict Pull Up 10 Single Arm Dumbbell Thruster (each arm, light) -Then- Warm Up to Dumbbell Thruster weight.Front Squat (5-4-3-2-1-6-6)5 Front Squat @ 6/10 RPE 4 Front Squat @ 6.5/10 RPE 3 Front Squat @ 7/10 RPE 2 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 6 Front Squat @ 7/10 RPE 6 Front Squat @ 8/10 RPEChopped (AMRAP – Reps)10 Rounds for reps of: 30 seconds of Strict Pull Ups -Rest 30 seconds- 30 seconds of Dumbbell Thrusters (2×35/25) (OR Wall Balls (20/14)) -Rest 30 seconds-Accessory work 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 6.5/10 RPE 3 Dumbbell Bench Press @ 7/10 RPE 3 Dumbbell Bench Press @ 7.5/10 RPE 6 Dumbbell Bench Press @ 7/10 RPE 6 Dumbbell Bench Press @ 8/10 RPE 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 6.5/10 RPE 3 Clean Deadlift @ 7/10 RPE 2 Clean Deadlift @ 7.5/10 RPE 1 Clean Deadlift @ 8/10 RPE 6 Clean Deadlift @ 7/10 RPE 6 Clean Deadlift @ 8/10 RPE *No hook or mixed grip.

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CrossFit WOD, October 6, 2023

October 6, 2023

CrossFit – Fri, Oct 6Warm up 7ship haloShoulder press warm up3-4 Sets 1:00 Jog (moderate) 5 Box Step Ups (each leg) 10 Abmat Sit UpsShoulder Press (5-4-3-2-1-6-6)5 Strict Press @ 6/10 RPE 4 Strict Press @ 6.5/10 RPE 3 Strict Press @ 7/10 RPE 2 Strict Press @ 7.5/10 RPE 1 Strict Press @ 8/10 RPE 6 Strict Press @ 7/10 RPE 6 Strict Press @ 8/10 RPERegina George and Gretchen Weiners ( (Time)Partner Workout: 2 Sets: (1 set every 8 minutes) 200m Run (Together) Partner 1: 10 Dumbbell Box Step Overs (2×50/35) (24”/20”) Partner 2: 20 GHD Sit Ups *Both working at the same time and complete each movement 200m Run (Together) Accessory work 3 Sets 10 Clean Shrugs (use straps) (heavy) 5 Renegade Row (Dumbbell Push Up + Right arm out and in + left arm out and in) 12 Goblet Hold Box Step Downs (6 each leg)3 In the Hole Front Squat @ 6/10 RPE 3 In the Hole Front Squat @ 6.5/10 RPE 3 In the Hole Front Squat @ 7/10 RPE 3 In the Hole Front Squat @ 7.5/10 RPE 3 In the Hole Front Squat @ 8/10 RPE

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CrossFit WOD, October 5, 2023

October 5, 2023

CrossFit – Thu, Oct 5Warm up 7ship haloBurgener clean2-3 Sets 1:00 Cardio (moderate) 20 Alternating Leg V-Up 5 No Jump Burpee 10 shrugs in handstand into 2 Controlled Negative Handstand Push Up 5 Kip to Swing 1 halfway rope climbClean and Jerk (5 x complex)1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 7.5/10 RPE 1 Clean Pull + 1 Pause Power Clean + 1 Pause Push Jerk @ 8/10 RPE *Pause in bottom of clean for 2 seconds. **Pause in the receive of the push jerk for 2 seconds.On Wednesday we wear pink (Time)50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Bar Muscle Ups 10 Rope Climbs15 min capAccessory work 16 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE 16 Front Rack Barbell Walking Lunge Steps @ 8/10 RPE

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CrossFit WOD, October 4, 2023

October 4, 2023

CrossFit – Wed, Oct 4

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CrossFit WOD, October 3, 2023

October 3, 2023

CrossFit – Tue, Oct 3Warm up7ship haloBurgener snatch2 Sets Row 1:00 easy Bike 1:00 easy Row :30 moderate Bike :30 moderate Row :15 fast Bike :15 fastSnatch (6 x 1 complex )1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Pause Snatch + 1 Snatch @ 8/10 RPEOn oct 3rd, he ask me to dance (4 Rounds for reps)4 Sets: (1 Set Every 5 Minutes) Odd Sets: 25/20 Calorie Assault Bike (OR 20/16 Calorie Echo Bike) Even Sets: 25/20 Calorie Row2 min cap each setread below how it should feel Assault Bike: Ramp that bikes up to a 100%+ effort for 3-5 seconds and then settle into that 95% pace. Don’t you dare slow down the final calories; fight till the end.Row: Quick and fast pulls off the start to get the fan moving, and then it’s time to pull hard with a strong leg and hip drive. Focus on breathing at the back end and be aggressive on the return.Accessory work 3 Sets 100ft Kettlebell Over Under Carry (50ft each arm) 15 Barbell Curls 20 Lateral Single Leg Ski Jumps (as fast as possible AMRAP 30 Minutes for Smooth movement! (light to moderate intensity) 200ft Backwards sled drag (light) 120ft Sandbag Carry (150/100) 100ft Forward Sled Drag (moderate) 8 Sandbag Cleans (150/100) (OR 4 Sandbag Cleans (200/150))

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CrossFit WOD, October 2, 2023

October 2, 2023

CrossFit – Mon, Oct 2Warm up7ship halo3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) 2-3 Sets 1:00 Row (moderate) 5-10 Air Squats 10 Single Arm Dumbbell High Pull (each side)Back Squat (5-4-3-2-1-6-6)5 Back Squat @ 6/10 RPE 4 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 6 Back Squat @ 7/10 RPE 6 Back Squat @ 8/10 RPENasty girls (Time)3 Rounds 50 Air Squats 7 Muscle Ups 10 Hang Power Cleans (135/95) 12-14 min cap Accessory work 5 Bench Press @ 6/10 RPE 4 Bench Press @ 6.5/10 RPE 3 Bench Press @ 7/10 RPE 2 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE 6 Bench Press @ 7/10 RPE 6 Bench Press @ 8/10 RPE 5 Deadlift @ 6/10 RPE 4 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 6 Deadlift @ 7/10 RPE 6 Deadlift @ 8/10 RPE

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CrossFit WOD, September 29, 2023

September 29, 2023

CrossFit – Fri, Sep 29Warm up 7ship halo 8-12 minutes moving through: 1:00 Bike (moderate) 15 Banded Good Morning 10 Lateral Box Step Up (each leg) -Then- Warm Up to Sandbag Clean weightPush Press (5-4-3-2-1-8-8)5 Push Press @ 6/10 RPE 4 Push Press @ 7/10 RPE 3 Push Press @ 8/10 RPE 2 Push Press @ 9/10 RPE 1 Push Press @ 10/10 RPE 8 Push Press @ 7/10 RPE 8 Push Press @ 8/10 RPETator tots (Time)Partner Workout 400 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Synchro Sandbag Cleans (150/100) (OR 4 Power Cleans (185/115) *Split all box step up reps as needed **Synchro is the bag at the top of the rep20 min cap Individual Version: For time: 200 Box Step-ups (20” all athletes) *Every 2:00 (including 0:00) perform 4 Sandbag Cleans (150/100) (OR 4 Power Cleans (185/115)Accessory work 3 Sets 14 Single Leg Goblet Squat to Box (just below parallel) (7 each leg) 5 Renegade Row (Dumbbell Push Up + Dumbbell Right Arm Row + Dumbbell Push Up + Dumbbell Left Arm Row = 1 rep) 30 Double Kettlebell Flutter Kick (hold kettlebells overhead) 3 Tempo Back Squat @ 5.5/10 RPE 3 Tempo Back Squat @ 6/10 RPE 3 Tempo Back Squat @ 6/10 RPE 3 Tempo Back Squat @ 6.5/10 RPE 3 Tempo Back Squat @ 6.5/10 RPE

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CrossFit WOD, September 28, 2023

September 28, 2023

CrossFit – Thu, Sep 28Warm up 7ship halo Warm up clean2-3 Sets 1:00 Row (moderate) 10 Hanging Scap Retraction 10 Straight Arm Banded Pull Down 5 Inchworms with push up 10 Wall Ball (light)Clean and Jerk (5 sets of 1 complex)1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 5/10 RPE 1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE 1 Clean Pull From the Blocks + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE 1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 6.5/10 RPE 1 Clean Pull + 1 Pause Squat Clean + 1 Squat Clean + 1 Push Jerk @ 7/10 RPE *Pause is in the bottom of the squat for 2 seconds.Potatoes Augratin (AMRAP – Reps)2 sets: AMRAP 5 Minutes 5 Strict Pull Ups 5 Strict Ring Dips 15 Wall Balls (30/20) (10/9ft) -rest 3 minute b/t sets- **Hold bigger unbroken sets instead of doing quick singles, even if you move slowerAccessory work 3 Tall Power Clean @ 5.5/10 RPE 3 Tall Power Clean @ 5.5/10 RPE 3 Tall Power Clean @ 6/10 RPE 3 Tall Power Clean @ 6/10 RPE *1st Rep: 2", 2nd Rep: 4", 3rd Rep 6" 12 Barbell Front Rack Step Up @7/10 RPE 12 Barbell Front Rack Step Up @7.5/10 RPE 12 Barbell Front Rack Step Up @8/10 RPE 12 Barbell Front Rack Step Up @8/10 RPE

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CrossFit WOD, September 27, 2023

September 27, 2023

CrossFit – Wed, Sep 27

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CrossFit WOD, September 26, 2023

September 26, 2023

CrossFit – Tue, Sep 26Warm up7s hip halo snatch warm upRow 1:00 easy Bike 1:00 easy Run 1:00 easy Row :30 moderate Bike :30 moderate Run :30 moderate Row :15 fast Bike :15 fast Run :15 fastSnatch (5 sets of complex )1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 5.5/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 6.5/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE 1 Hang Snatch Pull + 2 Hang Pause Power Snatch @ 7/10 RPE *Pause is in the receive for 2 seconds.Baked potatoe (AMRAP – Reps)AMRAP 20 Minutes 20/16 Calorie Assault Bike (OR 16/13 Calorie Echo Bike) 20/16 Calorie Row 200m Run *Every 10m = 1 rep for part 1.Accessory work 3 Sets 10 Double Dumbbell Seated Bicep Curl and Press 10 Wide Grip Pull Ups Behind the Neck 5 Kneeling Box Jump 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE

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CrossFit WOD, September 25, 2023

September 25, 2023

CrossFit – Mon, Sep 25Warm upDe load week7ship halofront squat warm up2-3 Sets 1:00 Row (moderate) 20 Step Back Lunge :15 Wall Facing Handstand Hold into 10ft Handstand Walk 25ft Overhead Carry (each arm) (light) 25ft Farmer Carry (each arm) (light)Front Squat (5-4-3-2-1)5 Front Squat @ 6/10 RPE 4 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 2 Front Squat @ 7/10 RPE 1 Front Squat @ 8/10 RPEPotato chip (Time)5 sets: 2 Rounds 50ft Dumbbell Walking Lunge (35/20) 25ft Handstand Walk -rest 1:1 b/t sets- Set 1: Single arm overhead lunge (right) Set 2: Single arm overhead lunge – other arm (left) Set 3: Goblet hold lunge Set 4: Farmers Carry lunge (right) Set 5: Farmers Carry lunge (left)3 min cap per roundAccessory work 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 6/10 RPE 3 Dumbbell Bench Press @ 7/10 RPE 3 Dumbbell Bench Press @ 8/10 RPE 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 6/10 RPE 3 Clean Deadlift @ 7/10 RPE 2 Clean Deadlift @ 7/10 RPE 1 Clean Deadlift @ 8/10 RPE

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CrossFit WOD, September 22, 2023

September 22, 2023

CrossFit – Fri, Sep 22Warm up 7ship halowarm up strict press2-3 Sets 1:00 Bike (easy to moderate) 5 No Jump Burpee 10 Single Arm Dumbbell Suitcase Deadlift (each side) (light to moderate) -Then- Warm Up to Dumbbell Deadlift weight.Push Press (5-4-3-2-1-8-8)5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @ 10/10 RPE 8 Strict Press @ 7/10 RPE 8 Strict Press @ 8/10 RPEMango habanero (Time)For time: 10-9-8-7-6-5-4-3-2-1 Burpee Dumbbell Deadlift (2x70s/50s) *12/10 Calorie Assault after each set (OR 10/8 Calorie Echo Bike) 15 min capAccessory work 3 Sets 10 Clean Shrugs (use straps) (heavy) 10 4in Deficit Hand Release Push Ups 14 Box Step Downs (7 each leg) 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6/10 RPE 4 In the Hole Front Squat @ 6.5/10 RPE 4 In the Hole Front Squat @ 6.5/10 RPE 4 In the Hole Front Squat @ 7/10 RPE

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CrossFit WOD, September 21, 2023

September 21, 2023

CrossFit – Thu, Sep 21Warm up 7ship halo Burgener clean2 Sets 200m Jog 10 Kip to Swing 20 Alt. Leg V-Up 10 Single Arm Dumbbell Push Press (each arm) (moderate) 5 Hand Release Push UpsClean and Jerk (5 sets of complex )1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE *Pause Power Clean/Pause Push Jerk: pause in receive for 2 seconds.Honey barbecue (AMRAP – Reps)AMRAP 20 Minutes 200m Run 20 Toes to Bar 20 Push Press (115/80) 200m Run 20 V Ups 20 Push Ups Accessory work 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE 4 Muscle Cleans @ 6.5/10 RPE Workout Definition18 Front Rack Barbell Walking Lunge Steps @ 6/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 6.5/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 7/10 RPE 18 Front Rack Barbell Walking Lunge Steps @ 7.5/10 RPE 4 Rounds 10 Bent Over Barbell Row @ RPE 8 -rest 1 minute- 10 Incline Dumbbell Curls (each side) @ RPE 8 -rest 1 minute- 10 Single Arm Lat Pulldown (each side) @ RPE 8 -Rest 2-3 min b/t rounds-

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CrossFit WOD, September 20, 2023

September 20, 2023

CrossFit – Wed, Sep 20

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CrossFit WOD, September 19, 2023

September 19, 2023

CrossFit – Tue, Sep 19Warm up 7s hip haloburgener snatch8 Minutes moving through: 10 Calorie Row (easy moderate) 10 Inchworm w/Push Up 5 Box Jump w/Step Down (increase height each set) 5 Box Get Over (40in)Snatch (6×2)2 Pause Snatch @ 6/10 RPE 2 Pause Snatch @ 6.5/10 RPE 2 Pause Snatch @ 7/10 RPE 2 Pause Snatch @ 6.5/10 RPE 2 Pause Snatch @ 7/10 RPE 2 Pause Snatch @ 7.5/10 RPE *From above the knee. **Pause is in the receive for 2 seconds.Intervals (Time)intervals for total time: 21 Box Jump Overs (24/20) 15 Calorie Row 9 Burpee Box Jump Overs (24/20) 21 Box Jump Overs (24/20) 15 Calorie Row 9 Burpee Box Jump Overs (48/36) -Rest until 6-minute mark- 9 Burpee Box Jump Overs (48/36) 15 Calorie Row 21 Box Jump Overs (24/20) 9 Burpee Box Jump Overs (48/36) 15 Calorie Row 21 Box Jump Overs (24/20) 6 min cap each interval Accessory work Workout Definition3 Sets 7 Dumbbell Wind Mill (each arm, 5 seconds down) 25 Banded Bicep Curls (as fast as possible) 20 Lateral Single Leg Barbell Hop Overs (10 each leg, as fast as possible) 4 Above The Knee Muscle Snatch @ 6/10 RPE 4 Above The Knee Muscle Snatch @ 6/10 RPE 4 Above The Knee Muscle Snatch @ 6.5/10 RPE 4 Above The Knee Muscle Snatch @ 6.5/10 RPE AMRAP 20 Minutes for Smooth movement! (light to moderate intensity) 200ft Sled push (empty sled) 200ft Farmers Carry (2×70/50) 500m Ski

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CrossFit WOD, September 18, 2023

September 18, 2023

CrossFit – Mon, Sep 18Warm up7ship halo2 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)4. Movement Prep/Activation and Increasing Heart Rate2 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm) (light/moderate) 5 Hang Squat Cleans (empty bar) 10 Hanging Scap Retraction 5 Strict Pull Ups -Then- Warm Up to Hang Squat Clean weight.Back Squat (5-4-3-2-1-8-8)5 Back Squat @ 6/10 RPE 4 Back Squat @ 7/10 RPE 3 Back Squat @ 8/10 RPE 2 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 8 Back Squat @ 7/10 RPE 8 Back Squat @ 8/10 RPEBuffalo Wild Wings (Time)2 sets 9-6-3 Hang Squat Clean (135/95) Strict Chest to Bar Pull Ups or CTB or strict pull up or pull ups or assisted pull up rest 1:1 b/t sets-5 min cap per set15 min for entire workoutAccessory work 5 Bench Press @ 6/10 RPE 4 Bench Press @ 7/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPE 8 Bench Press @ 7/10 RPE 8 Bench Press @ 8/10 RPE 5 Deadlift @ 6/10 RPE 4 Deadlift @ 7/10 RPE 3 Deadlift @ 8/10 RPE 2 Deadlift @ 9/10 RPE 1 Deadlift @ 10/10 RPE 8 Deadlift @ 7/10 RPE 8 Deadlift @ 8/10 RPE

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CrossFit WOD, September 15, 2023

September 15, 2023

CrossFit – Fri, Sep 15Warm up7ship halo3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) 3 Sets 10/8 Calorie Echo Bike (easy to moderate) 5-10 Inchworm w/Push Up 5 Box Jump w/Step Down 10 Single Arm Dumbbell High Pull (each arm, moderate) 10 Goblet Thrusters (light) -Then- Warm Up to Power Clean weight.Push Press (5-4-3-2-1-10-10)5 Push Press @ 6/10 RPE 4 Push Press @ 7/10 RPE 3 Push Press @ 8/10 RPE 2 Push Press @ 9/10 RPE 1 Push Press @ 10/10 RPE 10 Push Press @ 6.5/10 RPE 10 Push Press @ 7/10 RPEFeticinni3 Rounds Partner 1: 5 Burpee Box Jump Overs (30/24) Partner 2: 10 Power Cleans (115/80) -rest until 6 minutes- 3 Rounds Partner 1: 10/8 Calorie Echo Bike Partner 2: 20 Wall Balls (20/14) *Both complete each station for 2 rounds for each part of the workout. Only switch when both partners are done with movements cap for workout 1 5 mincap for workout 2 – 8 min Accessory work 3-4 Sets 6 Strict Pullups (weighted if possible) @RPE 8 12 Dumbbell Spider Curls @RPE 7 -rest 90-120 seconds b/t sets- 3-4 Sets 10 Double Dumbbell Standing Bent Over Row @RPE 8 10 Lat Pulldowns – Neutral Close Grip @RPE 7 -rest 90-120 seconds b/t sets-

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CrossFit WOD, September 14, 2023

September 14, 2023

CrossFit – Thu, Sep 14Warm up7ship haloclean warm up2 Sets 1:00 row (moderate) 10 Single Arm Kettlebell Front Rack Squat (moderate) (5 each side) :30 Sandbag Bear Hug HoldClean and Jerk (5×1 complex)1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean From the Blocks + 1 Push Jerk @ 5.5/10 RPE 1 Pause Squat Clean from the Blocks + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 5.5/10 RPE 1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Squat Clean + 1 Pause Push Jerk + 1 Squat Clean + 1 Push Jerk @ 6.5/10 RPE *Squat Clean: Pause in squat for 2 seconds. *Push Jerk: Pause in receive for 2 seconds.Metcon (Time)For time: 30 Calorie row 12 Sandbag Squats (150/100) (OR 24 at (100/70) 20 Calorie row 8 Sandbag Squats (150/100) (OR 16 at (100/70) ** can use heavy dumbbell on shoulder or barbell on back for sub. Accessory work 3 Tall Clean @ 5.5/10 RPE 3 Tall Clean @ 5.5/10 RPE 3 Tall Clean @ 6/10 RPE 3 Tall Clean @ 6/10 RPE 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up 20 Barbell Front Rack Step Up

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CrossFit WOD, September 13, 2023

September 13, 2023

CrossFit – Wed, Sep 13

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CrossFit WOD, September 12, 2023

September 12, 2023

CrossFit – Tue, Sep 12Warm up 7ship haloBurgener snatch Hang Snatch (5x 3 hang power snatch )3 Hang Pause Power Snatch @ 5.5/10 RPE 3 Hang Pause Power Snatch @ 6/10 RPE 3 Hang Pause Power Snatch @ 5.5/10 RPE 3 Hang Pause Power Snatch @ 6/10 RPE 3 Hang Pause Power Snatch @ 6.5/10 RPE *Pause in receive for 2 seconds.Rigatoni (Time)3 Sets (1 Set every 10 minutes) 500m Run 2 min Bike 500m Row *Perform at 80, 85 then 90% pacing per roundAccessory work 3 Sets 20 Double Dumbbell Alternating Strict Press (keep one DB overhead while pressing the other) 10 Wide Grip Barbell Bicep Curl 10 Single Leg Box Jump (5 each leg) 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 5 Pressing Snatch Balance @ 5/10 RPE 4 sets: 15 Stick Sit Ups 30 Heel Taps (each side) 10 KB Side Bends (each side) 30 KB Marches (each side) -Rest 2 minutes b/t sets-

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CrossFit WOD, September 11, 2023

September 11, 2023

CrossFit – Mon, Sep 11Warm up7ship haloFront squat warm up2 Sets 1:00 Row (moderate) 6 Ring Kip to Swing 2-3 Tempo Ring Dip :20 Handstand Hold w/Tempo descent at end of :20 10 Banded Good MorningFront Squat (5-4-3-2-1-10-10)5 Front Squat @ 6/10 RPE 4 Front Squat @ 7/10 RPE 3 Front Squat @ 8/10 RPE 2 Front Squat @ 9/10 RPE 1 Front Squat @ 10/10 RPE 10 Front Squat @ 6.5/10 RPE 10 Front Squat @ 7/10 RPENate (AMRAP – Rounds and Reps)AMRAP in 20 minutes
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
Accessory work 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 7/10 RPE 3 Dumbbell Bench Press @ 8/10 RPE 3 Dumbbell Bench Press @ 9/10 RPE 10 Dumbbell Bench Press @ 6.5/10 RPE 10 Dumbbell Bench Press @ 7/10 RPE 5 Clean Deadlift @ 6/10 RPE 4 Clean Deadlift @ 7/10 RPE 3 Clean Deadlift @ 8/10 RPE 2 Clean Deadlift @ 9/10 RPE 1 Clean Deadlift @ 10/10 RPE 10 Clean Deadlift @ 6.5/10 RPE 10 Clean Deadlift @ 7/10 RPE *No hook or mixed grip.

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CrossFit WOD, September 8, 2023

September 8, 2023

CrossFit – Fri, Sep 8Warm up7ship halofront squat warm up2 Sets 1:00 Echo Bike (moderate) 50ft Dumbbell Overhead Carry (each arm, moderate) 3-5 Thrusters (start with empty bar and build in weight) 4-6 Overhead Walking Lunge Steps (start with empty bar and build in weight)Front Squat (4×5)5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPE 5 In the Hole Front Squat @ 6.5/10 RPEEcho thruster (Time)For time: 18-15-12 Echo Bike Calories Thrusters Round 1: 18 @ (95/65) Round 2: 15 @ (115/85) Round 3: 12 @ (135/95) -Then- 66-foot overhead walking lunge (135/95)15 min capAccessory work 5 Strict Press @ 6/10 RPE 4 Strict Press @ 7/10 RPE 3 Strict Press @ 8/10 RPE 2 Strict Press @ 9/10 RPE 1 Strict Press @ 10/10 RPE 10 Strict Press @ 6.5/10 RPE 10 Strict Press @ 7/10 RPE Perform 20-30 minutes of Zone 2. Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4).

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CrossFit WOD, September 7, 2023

September 7, 2023

CrossFit – Thu, Sep 7Warm up7ship haloburgener clean2-3 Sets 1:00 Row (moderate) 5 Wall Ball (light) 10 Hanging Scap Retractions 5 Single Leg Dumbbell RDLs (moderate) (each side) 20 Alt. Leg V-UpClean and Jerk (5 complex’s
)1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Pause Power Clean + 1 Pause Push Jerk + 1 Power Clean + 1 Push Jerk @ 7/10 RPE *Pause in receive for 2 seconds on both pause movements.Pig chipper (Time)For time 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) 20 Chest to bar Pull Ups 40 Toes to bar 80 Wall Balls (20/14) 40 Toes to bar 20 Chest to bar Pull Ups 10 Sandbag Cleans (150/100) (OR 10 Power Cleans (205/135)) 20 min capAccessory work 3-4 Sets: 8 Strict Pullups (weighted if possible – heavier than last week) @ 8/10 RPE -rest 2 minutes b/t sets- 3-4 Sets: 10 Double Dumbbell Incline Row @ 8/10 RPE -rest 2 minutes b/t sets- 3-4 Sets: 10 Lat Pulldowns @ 8/10 RPE -rest 2 minutes b/t sets-

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CrossFit WOD, September 6, 2023

September 6, 2023

CrossFit – Wed, Sep 6

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CrossFit WOD, September 5, 2023

September 5, 2023

CrossFit – Tue, Sep 5Warm up7s hip halosnatch warm up 2 Sets 1:00 Row (moderate) 25ft Sled Push (moderate) 10 Hanging Scap Retraction 3 Rope Sit to stand (OR 3-5 Chin Ups) 5 Single Arm Kettlebell Clean and Jerk (light to moderate) (each side) -Then- Warm Up to Kettlebell Clean and Jerk/Sled weights.Snatch (4×5 high hang muscle snatch
5×3 pause snatch
)4x 5 repshigh hang muscle snatchE905 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE 5 High Hang Muscle Snatch @ 6/10 RPE5x 3 rep pause snatch E903 Pause Snatch @ 6/10 RPE 3 Pause Snatch @ 6/10 RPE 3 Pause Snatch @ 6.5/10 RPE 3 Pause Snatch @ 6.5/10 RPE 3 Pause Snatch @ 7/10 RPEAlpaca redux version (Time)3 rounds: 2 rope climbs 12 hang kettlebell clean and jerks (2×53/35) 100ft Sled Push Round 1: (325/280) Round 2: (280/235) Round 3: (235/190) *Weight is total of sled+weights on sled18 min cap Accessory work 3 Sets 7 Tempo Double Dumbbell Z Press (each arm) (5 seconds down) 25 Banded Bicep Curls (as fast as possible) 20 Lateral Barbell Hop Overs (as fast as possible)

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CrossFit WOD, September 4, 2023

September 4, 2023

CrossFit – Mon, Sep 4

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CrossFit WOD, September 1, 2023

September 1, 2023

CrossFit – Fri, Sep 1Warm up 7ship halowarm up for bench press 2 Sets 1:00 Row 10 Cuban Press (light) 10 Overhead Squat (light) 5 Box Jump w/Step Down 5 No Jump Burpee 10 Single Kipping Pull Up -Then- Warm Up to Overhead Squat weight and Box Jump height.Bench Press (5-4-3-2-1-1-1)5 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 2 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 9.5/10 RPE 1 Bench Press @ 10/10 RPEBrand and Andy (5 Rounds for reps)Partner Throwdown Friday! 5 Sets AMRAP 2 minutes- Partner 1: 6 Overhead Squats (165/105) Partner 2: 6 Box Jumps (30/24) *Both complete and switch -then- Max Synchro Burpee Pull Ups (chest on ground for synchro) -rest 2 minutes b/t sets-Accessory work 5 Back Squat @ 6/10 RPE 4 Back Squat @ 6.5/10 RPE 3 Back Squat @ 7/10 RPE 2 Back Squat @ 7.5/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 9/10 RPE 1 Back Squat @ 10/10 RPE 10 Double Kettlebell Front Rack Walking Lunges @ 7/10 RPE 10 Double Kettlebell Front Rack Walking Lunges @ 7.5/10 RPE 10 Double Kettlebell Front Rack Walking Lunges @ 8/10 RPE Run 5k

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CrossFit WOD, August 31, 2023

August 31, 2023

CrossFit – Thu, Aug 31Warm up 7ship halo2-3 Sets 1:00 Row (moderate) 25 Single Under 10 Single Arm Thruster (each arm, light) 10 Hanging Scap Retraction 1 Halfway Rope ClimbMikey mouth data and chuck (Time)6 Sets 2 Rope climbs (15ft) 20 Thrusters (45/35) 30 Crossover Single Unders (OR 50 Double Unders) -rest 1 minute between sets-3 min cap b/tClean and Jerk (2-1-1-2-1-1)2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 2 Clean and Jerk @ 6/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPEAccessory work 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 2 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 8.5/10 RPE 1 Power Snatch @ 9/10 RPE 1 Power Snatch @ 9.5/10 RPE 1 Power Snatch @ 10/10 RPE 3 Front Squat @ 6.5/10 RPE 2 Front Squat @ 7/10 RPE 1 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 9.5/10 RPE 1 Front Squat @ 10/10 RPE

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CrossFit WOD, August 30, 2023

August 30, 2023

CrossFit – Wed, Aug 30

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CrossFit WOD, August 29, 2023

August 29, 2023

CrossFit – Tue, Aug 29Warm up 7ship halo3 sets10 banded good mornings5 inch worms3 burpeesDeadlift (5-4-3-2-1-1-1-1-1)5 Deadlift @ 6/10 RPE 4 Deadlift @ 6.5/10 RPE 3 Deadlift @ 7/10 RPE 2 Deadlift @ 7.5/10 RPE 1 Deadlift @ 8/10 RPE 1 Deadlift @ 8.5/10 RPE 1 Deadlift @ 9/10 RPE 1 Deadlift @ 9.5/10 RPE 1 Deadlift @ 10/10 RPEGoonies never say die (Checkmark)3 Sets: Run 400m -Rest 1 minute- Row 500 meters -Rest 2 minutes- Bike 2 minutes -Rest 2 minutes b/t sets- Accessory work 3 Rounds 10 Strict Pull Ups (weighted if possible) @ RPE 8/10 10 Bent Over Barbell Row – Underhand Grip @ RPE 8/10 -rest 1-2 minutes b/t rounds- 3 Rounds 10 Reverse Grip Lat Pulldown @ RPE 8/10 10 Dumbbell Preacher Curls @ RPE 8/10 -Rest 1-2 minutes b/t rounds-

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CrossFit WOD, August 28, 2023

August 28, 2023

CrossFit – Mon, Aug 28Warm up1. 7s2. Hip halo3. 2 Sets 1:00 Row 10 Lateral Box Step Up (each leg) :30 Straight Arm Plank 20 Step Back Lunge -Then- Warm Up to weights and height.Back Squat (5×3)3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPEGoonies (AMRAP – Reps)AMRAP 15 Minutes 15 Dumbbell Box Step Ups (50/35) (24/20) 30 V Ups 45ft Dumbbell Walking Lunge (50/35) *You may hold the dumbbell however you prefer for the step ups and lunges.Accessory work 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 3 Sets 10 Barbell Back Rack Back Extension 30 Kettlebell Goblet Hold Russian Twists on GHD Machine :45 Side Forearm Plank (each side)

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CrossFit WOD, August 25, 2023

August 25, 2023

CrossFit – Fri, Aug 25Warm up 7s hip halo2 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) 2Sets 1:00 Cardio (moderate) 5 Single Arm Thruster (each arm, moderate) 10 Wall Ball (light)Bench Press (Dumb bell bench press )4 Wide Grip DB Bench Press @ 7/10 RPE 4 Wide Grip DB Bench Press @ 7.5/10 RPE 4 Wide Grip DBBench Press @ 8/10 RPE 3 Wide Grip DB Bench Press @ 9/10 RPE 2 Wide Grip DB Bench Press @ 9.5/10 RPE *10 Dumbbell Push Ups after each set.Donkey kong (Time)Partner Workout For time: 300ft Sled Push (2×45/1×45) 50 Dumbbell Thrusters (2×35/25) 300ft Sled Push (2×45/1×45) 50 Wall Balls (20/10 10/9ft) (split) 300ft Sled Push (2×45/1×45) 50 Dumbbell Thrusters (2×35/25) 300ft Sled Push (2×45/1×45) *Split reps as desired17 min cap

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CrossFit WOD, August 24, 2023

August 24, 2023

CrossFit – Thu, Aug 24Warm up7ship haloburgener warm up clean2 Sets 1:00 Row (moderate) 10 Single Arm Dumbbell High Pull (each arm, moderate) 10 Scap Push Up 5 Air Squats -Then- Warm Up to Power Clean weight.Clean and Jerk (2-2-1-2-1-1)2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 8/10 RPE 2 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8/10 RPEThe Chief (AMRAP – Rounds)Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cyclesAccessory work 2 Pause Front Squat + 3 Front Squat @ 7/10 RPE 2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 9/10 RPE 1 Pause Front Squat + 1 Front Squat @ 9.5/10 RPE *Pause Front Squat: 3 sec hold 3 Sets 4x 1 Wall Walk into 10 Handstand hold Shoulder Taps 100ft Double Dumbbell One Up, One Down Carry (switch arms at 50ft) Crossover Symmetry I,T,Y’s (5 each position)

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CrossFit WOD, August 23, 2023

August 23, 2023

CrossFit – Wed, Aug 23

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CrossFit WOD, August 22, 2023

August 22, 2023

CrossFit – Tue, Aug 22Warm up 1.7s hip halo2. 2 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate)3. Movement Prep/Activation and Increasing Heart Rate2 Sets 1:00 Cardio (moderate) 10 Kip to Swing 5 Box Jump w/Step Down :30 Sandbag Bear Hug March (moderate) -Then- Warm Up to Sandbag Bear Hug Carry weight.Deadlift (8×2)2 Deadlift @ 7.5/10 RPE 2 Deadlift @ 8/10 RPE 2 Deadlift @ 8.5/10 RPE 2 Deadlift @ 8.5/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPE 2 Deadlift @ 9/10 RPEGalaga (Time)300ft Sandbag Bear Hug Carry (150/100) -into- 5 Rounds 10 Chest To Bar Pull-Ups 10 Box Jumps Overs (24/20) -into- 300ft Sandbag Bear Hug Carry (150/100) *Sub Farmers Carry (2×70/50) for Rx’d if needed for equipment limitations.15 min cap Accessory work 5 Seated Double Dumbbell Z Press @ 6.5/10 RPE 5 Seated Double Dumbbell Z Press @ 7/10 RPE 5 Seated Double Dumbbell Z Press @ 7.5/10 RPE 5 Seated Double Dumbbell Z Press @ 8/10 RPE 5 Seated Double Dumbbell Z Press @ 8.5/10 RPE *5 Barbell Push Press after each set. 3-4 Rounds 12 Standing DB Lateral Raise @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Bent Over Barbell Row @7/10 RPE -rest 1 minute- 3-4 Rounds 12 Single Arm DB Kickback (each side) @7/10 RPE -rest 1 minute-

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CrossFit WOD, August 21, 2023

August 21, 2023

CrossFit – Mon, Aug 21Warm up1. 7s2. Hip halo3. Squat warm up4. 2 Sets 1:00 Row (moderate) 25 Plate Hop :15 Handstand Hold (on wall) :15-:30 Practicing Free Standing HandstandFront Squat (FS and BS complex
)2 Front Squat + 3 Back Squat @ 7.5/10 RPE 2 Front Squat + 2 Back Squat @ 8/10 RPE 2 Front Squat + 1 Back Squat @ 8.5/10 RPE 2 Front Squat + 1 Back Squat @ 9/10 RPE 1 Front Squat + 1 Back Squat @ 9.5/10 RPESpace invaders (Checkmark)EMOM 20 minutes Minute 1: 15/12 Calorie row Minute 2: 15 alt db snatch (2×50/35) MInute 3: 12/10 Calorie Echo Bike Minute 4: 2 Rope ClimbsAccessory work 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 6.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8/10 RPE 1 Pause Snatch Pull + 1 Snatch Pull + 1 Pause Snatch @ 8.5/10 RPE *Pause Snatch Pull: pause at the top of the extension for 1 second. *Pause Snatch: pause in the receiving position for 3 seconds. 5 minutes of: 200 Double Unders In the remainder of time complete max Handstand Walk in feet. –rest 2 minutes – 5 minutes of: Complete 150 foot Handstand Walk In remainder of time complete max effort Double Unders

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CrossFit WOD, August 18, 2023

August 18, 2023

CrossFit – Fri, Aug 18Warm up1. 7s2. Hip halo3. Barbell Prep2 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)Dumbbell Bench Press (9-9-7-7-5)9 Dumbbell Bench Press @ 6.5/10 RPE 9 Dumbbell Bench Press @ 7.5/10 RPE 7 Dumbbell Bench Press @ 8/10 RPE 7 Dumbbell Bench Press @ 8.5/10 RPE 5 Dumbbell Bench Press @ 9/10 RPE *10 Speed Push Up after each set. Sloan peterson (Time)In a 30 minute window: 2000m Row -then- 30 Rounds of Holleyman 5 Wall Balls (20/14) (10/9ft) 3 Handstand Push Ups 1 Power Clean (205/135) -then- Max Bench Press (205/135) *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner *Split Row and Bench and reps as desired. Alternate rounds of Holleyman with your partner *We changed to a 20 minute window for individuals to not have ~10 minutes at the bench press station.Accessory work 14 Barbell Back Rack Step Ups (7 each leg) @ 7/10 RPE 12 Barbell Back Rack Step Ups (6 each leg) @ 7.5/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 8/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 8.5/10 RPE 10 Barbell Back Rack Step Ups (5 each leg) @ 9/10 RPE

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CrossFit WOD, August 17, 2023

August 17, 2023

CrossFit – Thu, Aug 17Warm up1. 7s2. Hip halo3. Burgener clean4. 2 Sets 1:00 Row (moderate) 5 Step Up Burpee 10 Kip to Swing 5 Kipping Pull Up 10 Front Squat (45/35) 5 Strict Press in squat stance (45/35) -Then- Warm Up to Thruster weight and Chest to Bar Pull UpClean and Jerk (2-2-1-2-1-1-1 )2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 6.5/10 RPE 1 Clean and Jerk @ 7/10 RPECameron Frye (Time)21-15-9 Thrusters (95/65) Bar Facing Burpees Chest to Bar Pull Ups10 min cap *Repeat from August 1, 2022Accessory work 2 Pause Front Squat + 2 Front Squat @ 7.5/10 RPE 2 Pause Front Squat + 2 Front Squat @ 8/10 RPE 2 Pause Front Squat + 1 Front Squat @ 8/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE 1 Pause Front Squat + 1 Front Squat @ 8.5/10 RPE *Pause is for 3 seconds at the bottom. 3 Sets 4x 1 Wall Walks + :10 Nose to Wall Handstand Hold 100ft Double Dumbbell One Up One Down Carry (Switch at 50ft) 5x 1 Dumbbell Reverse Fly + 1 Dumbbell Double Row

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CrossFit WOD, August 16, 2023

August 16, 2023

CrossFit – Wed, Aug 16

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CrossFit WOD, August 15, 2023

August 15, 2023

CrossFit – Tue, Aug 15Warm up1. 7s2. Hip halo3. Barbell Prep2 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart Rate8 minutes moving through: 1:00 row (easy to moderate) 1:00 Run (easy to moderate) 50 single undersShoulder Press (9-7-5-3-1)9 Barbell Strict Press @ 7/10 RPE 7 Barbell Strict Press @ 7.5/10 RPE 5 Barbell Strict Press @ 8/10 RPE 3 Barbell Strict Press @ 8.5/10 RPE 1 Barbell Strict Press @ 9/10 RPE *7 Double Dumbbell Push Press (heavy) after each set.Bueller bueller bueller (Time)In a 7 minute window 800m row 400m Run Max Double Unders in the time remaining -rest 3 minutes- For Time: Total Double Unders from workout above 400m Run 800m RowAccessory work 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE 3 Deadlift @ 9/10 RPE3 Sets 20 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (10 each leg) 20 Double Dumbbell Alternating Chinese Row w/Pause at the top of each rep 5x 1 Dumbbell Chest Fly + 3 Dumbbell Bench Press

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CrossFit WOD, August 14, 2023

August 14, 2023

CrossFit – Mon, Aug 14Warm up1. 7s2. Hip halo2 Sets 1:00 Echo Bike (moderate) 20 Alt. Leg V-Up 10 Kip to Swing 5 Box Jump w/Step Down 15 Banded Good Morning 10 Hang Dumbbell Snatch (light)Front Squat (5 sets of complex )3 Front Squat + 3 Back Squat @ 7/10 RPE 3 Front Squat + 3 Back Squat @ 7.5/10 RPE 2 Front Squat + 2 Back Squat @ 8/10 RPE 2 Front Squat + 2 Back Squat@ 8.5/10 RPE 1 Front Squat + 1 Back Squat @ 9/10 RPEFaris buellers day off (3 Rounds for reps)3 sets: 15 Double Dumbbell Snatch (2×50/35) 15 Box Jump (with Step Down) (24/20) 15 Toes to Bar 15 GHD Sit Ups 15/12 Calorie Echo Bike -rest 2 minutes b/t sets- *Dealer’s choice on order of movements each set (i.e. you can do set 1 with Toes to bar first and any order after, set 2 with Box Jumps first and any order after…..) **You must finish all reps of the movement once you start that movement, before going onto another movement.Accessory work 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 1 Snatch @ 7/10 RPE 3 Sets :30-:45 Barbell Back Extension Hold 20 Standing Landmine Twists 10 Ring Support Knee Ups + Right Leg Straight + Left Leg Straight

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CrossFit WOD, August 11, 2023

August 11, 2023

CrossFit – Fri, Aug 11Warm up1. 7s2. Hip halo3. Barbell Prep2-3 Sets 10 Push Ups 5 Single Arm Dumbbell Bench Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart RateEcho Bike Arms & Legs: 40sec easy, 20sec mod, 10sec fast, 25ft Sled Push (empty) Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, 25ft Sled Push (light) Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast 25ft Sled Push (moderate) -Then- Warm Up to Sled Push weight.Bench Press (5×4)4 Bench Press + @ 5/10 RPE 4 Bench Press + @ 5.5/10 RPE 4 Bench Press + @ 6/10 RPE 4 Bench Press + @ 6/10 RPE 4 Bench Press + @ 6.5/10 RPE *10 4in Deficit Hand Release Push Up after each set.Benny and the beast (Distance)AMRAP 15 Minutes Partner 1: 20/16 Calorie Echo Bike Partner 2: Max Distance Sled Push or farmers carry *Switch after each Bike is completed. Score is sled push distance **Sled Weights Round 1 Sled: (5×25/15) Round 2 Sled: (4×25/15) Round 3 Sled: (3×25/15) Round 4 Sled: (2×25/15) Round 5 Sled: (1×25/15) Round 6+ Sled: (empty) Accessory work10 Barbell Back Rack Lunges @ 5/10 RPE 8 Barbell Back Rack Lunges @ 5.5/10 RPE 6 Barbell Back Rack Lunges @ 6/10 RPE 4 Barbell Back Rack Lunges @ 6.5/10 RPE 2 Barbell Back Rack Lunges @ 7/10 RPE For Time: 10 sets of 1 Pull Over Into 2 Kipping Bar Muscle Up — rest 2 minutes – 5 sets of 1 Pull Over Into 2 Kipping Bar Muscle Up Score is Time [including the 2 minute rest]

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CrossFit WOD, August 10, 2023

August 10, 2023

CrossFit – Thu, Aug 10Warm up1. 7s2. Hip halo3. Burgner snatch4.2 Sets 1:00 Row (OR Ski) (moderate) 15 Banded Good Morning 10 Russian Kettlebell Swings (moderate) 10 Box Step Ups -Then- Warm Up to Full Kettlebell Swing weight and Box Jump height.Snatch (5x 1 complex )1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5.5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPEYour killing me smalls (Time)3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24) 15 min capAccessory work 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 5.5/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE 1 Clean Deadlift + 1 Floating Pause Power Clean + Pause Split Jerk @ 6/10 RPE *You will deadlift the bar up, and then, for the floating clean, bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean it.. Pausing in the receive for 3 seconds** Perform 20-30 minutes of Zone 2. Choose between a Row, Bike, Ski, Or Run (This should be EASY work as in RPE of 3-4). Click "Workout prep notes available" directly below for the video explanation AND how to calculate your Zone 2 heart rate range

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CrossFit WOD, August 9, 2023

August 9, 2023

CrossFit – Wed, Aug 9

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CrossFit WOD, August 8, 2023

August 8, 2023

CrossFit – Tue, Aug 8Warm up1. 7s2. Hip halo3. 2 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart Rate8 minutes moving through 1:00 Row (moderate) 5-10 Hand Release Push Ups 10 Hanging Scap Retraction 1-2 Tempo/Controlled Strict Pull Up 5 Single Arm Bench Pres (each arm, moderate) -Then- Warm Up to Bench Press weight.Push Press (5×3)3 Push Press @ 5/10 RPE 3 Push Press @ 5.5/10 RPE 3 Push Press @ 5.5/10 RPE 3 Push Press @ 6/10 RPE 3 Push Press @ 6.5/10 RPE *5 Heavy Double Dumbbell Seated Strict Press after each set.Scotty smalls (5 Rounds for reps) “Strict Lynne” 5 rounds for max reps of: Body-weight bench presses Strict Pull-ups -rest as needed after the pull ups-Deadlift (5×4)4 Deadlift @ 5/10 RPE 4 Deadlift @ 5.5/10 RPE 4 Deadlift @ 6/10 RPE 4 Deadlift @ 6.5/10 RPE 4 Deadlift @ 6.5/10 RPE

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CrossFit WOD, August 7, 2023

August 7, 2023

CrossFit – Mon, Aug 7Warm up 1. 7s2. Hip halo3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)4. Movement Prep/Activation and Increasing Heart Rate2 Sets :45 Jog :45 Bike (easy to moderate) 5 Inchworm w/Push Up 5 Kip to Swing 10 Box DipsBack Squat (5 sets of complex
DE LOAD week)1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5/10 RPE 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 3 Back Squat @ 5.5/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 6/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 6.5/10 RPEThe sand lot (AMRAP – Reps)EMOM 16 Minutes Minute 1: 200m Run Minute 2: 500/400m Bike Erg Minute 3: 30 seconds of Burpee Bar Muscle Ups Minute 4: RestAccessory work3 Sets 15 Barbell Back Extensions 30 Heavy Kettlebell Side Bends (15 each side) :60 Ring Support (Every 10 seconds perform a knee up)

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CrossFit WOD, August 4, 2023

August 4, 2023

CrossFit – Fri, Aug 4Warm up 1. 7s and hip halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)3-4 Sets 1:00 Ski (moderate) 10 Double Dumbbell Cuban Press (light) 15 Banded Good Morning :30 Handstand Hold :15 Bar Hang -Then- Warm Up to Power Snatch weight.Bench Press (5×5)5 Bench Press @ 6.5/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 8/10 RPE 5 Bench Press @ 8.5/10 RPE *10 Alternating Single Arm Dumbbell Bench Press (5 each arm) after each set.Bumblebee (Time)For time: 150 Power Snatches (95/65) *Handstand Hold -into- 150/125 Calorie row *Pull Up Bar Hang *One Partner is working at a time on the power snatches then the ski. The other partner must be holding a handstand for work to be completed (during the power snatch portion), and then hanging from the pull up bar (for the ski to be completed). Switch as desired from the working station to the hold station.20 min capAccessory work14 Barbell Full Grip Front Rack Step Ups @ 6/10 RPE 14 Barbell Full Grip Front Rack Step Ups @ 6.5/10 RPE 14 Barbell Full Grip Front Rack Step Ups @ 7/10 RPE 14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE 14 Barbell Full Grip Front Rack Step Ups @ 7.5/10 RPE *Each set is 7 each leg. 5 Deficit Clean Deadlift @ 8.5/10 RPE 5 Deficit Clean Deadlift @ 8.5/10 RPE 5 Deficit Clean Deadlift @ 9/10 RPE 5 Deficit Clean Deadlift @ 9/10 RPE 5 Deficit Clean Deadlift @ 9/10 RPE *Deficit is 2in.

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CrossFit WOD, August 3, 2023

August 3, 2023

CrossFit – Thu, Aug 3Warm up1. 7s/hip halo2. Burgener warm up snatch2-3 Sets :30 Row (moderate) :30 Jog 10 Single Arm Suitcase Deadlift (each arm) 10 Russian Kettlebell Swing (moderate-heavy) 10 Lateral Jump Over Rower -Then- Warm Up to Sandbag weight.Front Squat (1 tempo squat each set and then
5-4-3-3-3 front squats)1 Tempo Front Squat + 5 Front Squat @ 6/10 RPE 1 Tempo Front Squat + 4 Front Squat @ 6.5/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7.5/10 RPE *Tempo is 3 sec down, 3 sec hold.Ironhide (AMRAP – Rounds and Reps)AMRAP 15 Minutes w/ Partner 500m/400m Row 400m Run 10 Sandbag Cleans (150/100) (split as desired) 10 Synchro Burpees Over Rower*Partners just complete 1 cardio aspects each round, alternating aspects round to round So one round partner 1 rows and partner 2 runs, then switch the next round Individual Option: AMRAP 15 Minutes Odd Rounds: 500m/400m Row Even Rounds: 400m Run 5 Sandbag Cleans (150/100) 10 Burpees Over RowerAccessory work 3 Sets: 50ft PVC Pipe Hanging Banded KB Overhead Walk (Perform 1 Strict Press Behind the neck + 1 Overhead Squat every 10 ft) 50ft 90 Degree Single Arm Kettlebell Upside Down Carry (each arm) (Perform 2 Press every 10 FT) 10 Dumbbell Flies 3 Pause Snatch Balance @ 6/10 RPE 2 Pause Snatch Balance @ 6.5/10 RPE 1 Pause Snatch Balance @ 7/10 RPE 3 Pause Snatch Balance @ 6.5/10 RPE 2 Pause Snatch Balance @ 7/10 RPE 1 Pause Snatch Balance @ 7.5/10 RPE *Pause is 2 second pause in the bottom. 1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Pause Pull + 2 Power Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7/10 RPE 1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 7.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pause Pull + 1 Power Snatch @ 8/10 RPE *Pause is at the top for 1 second.

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CrossFit WOD, August 2, 2023

August 2, 2023

CrossFit – Wed, Aug 2

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CrossFit WOD, August 1, 2023

August 1, 2023

CrossFit – Tue, Aug 1Warm upBanded 7’s and Hip Halo3. Barbell Prep2-3 Sets <a target="_blank" href="https://www.youtube.com/watch?v=BK86P9qPz_A&ab_channel=SOFLETE">10 Prone Is, Ts, & Ys</a> (no weight or very light plates) 10 Single Arm Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Bike Erg OR Echo Bike (moderate) 10 Single Arm Kettlebell Thruster (each arm, light)Shoulder Press (Every :90 x5 sets:

2 sets: 6 Alt Behind the Neck Strict Press and Strict Press (3 each) + 10 Dbl DB Push Press @ 6.5/10 RPE
2 sets of 6+8 @ 7 and 7.5 RPE
1 set of 6+6 @ 7.5 RPE)Optimus Prime (4 Rounds for reps)4 sets: AMRAP 2 Minutes 20/16 Calorie Echo Bike Sets 1&3=Max Wall Balls (30/20) (10/9ft)Sets 2&4=DB Hang Clean & Jerks (50/35) -rest 2 minutes-Target Reps each set: 20+Minimum reps before scaling each set: 12**no more than 1:00 on the bike**Score = number of reps for each roundAccessory Work3 Sets 10 Double Kettlebell Front Rack Bulgarian Split Squat (5 each leg) 10 Kettlebell Gorilla Row (5 each arm) 10 4in Deficit Hand Release Push UpAccessory Work5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE 5 Deadlift @ 8.5/10 RPE

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CrossFit WOD, July 31, 2023

July 31, 2023

CrossFit – Mon, Jul 31Warm upBanded 7’s and Hip HaloA) <a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a> – 5 reps at each position<ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol>B) <a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a> – 3-5 reps of each movement<ol><li>Snatch grip push press</li><li>Overhead squat</li><li>Heaving Snatch Balance</li><li>Drop Snatch</li><li>Snatch balance</li></ol>3) <a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>Snatch (Every :90 x 8 Sets Squat Snatch:
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)Its tempting but stay within the RPE and continue to work on speed/form/techniqueAccessory Work6 Sets 200m at RPE8 100m at RPE3-4 *No rest between reps or sets. -Rest 4 Min- 300m at RPE6, No Rest 300m at RPE7, 2 Min Rest 200m at RPE7, No Rest 200m at RPE8, 1 Min Rest 100m at RPE9, No Rest 100m Sprint Total: 3000m Megatron (Time)For Time: 50 Chest to bar pull ups 50 Toes to bar *every time you break complete 100ft Dumbbell Overhead Walking Lunge (50/35)**If you are breaking more than four times on chest to bar and/or toes to bar, scale down to 50ft on the lunges ***The transition from Chest to Bar to Toes to bar does NOT count as a "break" -(i.e. if you drop on the last pull up before the 1st toes to bar you do NOT need to do lunges)Target Time: sub 10 minutesTime Cap: 15 minutesAccessory Work3 Sets 10 Seated Good Mornings 10 Sumo Stance Double Kettlebell Deadlift 10 Superman with 3 second hold at the top of each rep :45 Hollow Hold + 25 Abmat Sit Up

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CrossFit WOD, July 28, 2023

July 28, 2023

CrossFit – Fri, Jul 28Warm up1. 7’s2. Hip halo3. Barbell Prep3 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)4. Movement Prep/Activation and Increasing Heart Rate3-4 Sets 1:00 Row (moderate) 5 No Jump Burpee 5 Strict Chin Ups 3-5 Squat Cleans (building in weight)Back Squat (5×1)1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPE 1 Back Squat @ 8/10 RPEBugatti (4 Rounds for reps)Partner Throwdown 4 Sets AMRAP 4 Minutes 500m Row (each, at the same) 10 Synchro Burpee Pull Ups Max Cleans (225/155) -rest 1 minute b/t sets- Accessory work 3 Snatch Deadlift @ 9/10 RPE 3 Snatch Deadlift @ 9/10 RPE 3 Snatch Deadlift @ 9/10 RPE

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CrossFit WOD, July 27, 2023

July 27, 2023

CrossFit – Thu, Jul 27Warm up1. 7’s2. Hip halo3. Burgener warm up4. Rate2 Sets 1:00 Cardio (moderate) 14 Alt. Leg V-Up 10 Wall ball (light) 10 Suitcase Dumbbell Deadlift (each side, moderate) 10 Kip to Swings 5 Box Get Over (48in) :30 Straight Arm PlankClean and Jerk (2-2-1-1-1-1)2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 1 Clean and Jerk @ 7.5/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8/10 RPE 1 Clean and Jerk @ 8/10 RPELamborghini (Time)For time: 100 GHD Sit Ups 80 Wall Balls (20/14) (10ft) 60 Deadlifts (155/105) 40 Toes to Bar 20 Burpee Get Box Get Overs, (48/40) 20 min capAccessory work1 Snatch Balance @ 7/10 RPE 1 Snatch Balance @ 7.5/10 RPE 1 Snatch Balance @ 8/10 RPE 1 Snatch Balance @ 8.5/10 RPE 1 Snatch Balance @ 9/10 RPE 3 Power Snatch @ 6/10 RPE 2 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 3 Power Snatch @ 6.5/10 RPE 2 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 7.5/10 RPE 3 Front Squat @ 7/10 RPE 2 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE

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CrossFit WOD, July 26, 2023

July 26, 2023

CrossFit – Wed, Jul 26

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CrossFit WOD, July 25, 2023

July 25, 2023

CrossFit – Tue, Jul 25Warm up1. 7’s2. Hip halo3. Barbell Prep2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate)Shoulder Press (10-8-6-4-2)10 Barbell Strict Press @ 6/10 RPE 8 Barbell Strict Press @ 7/10 RPE 6 Barbell Strict Press @ 7.5/10 RPE 4 Barbell Strict Press @ 8/10 RPE 2 Barbell Strict Press @ 9/10 RPEMcLaren (6 Rounds for reps)6 sets (1 set every 3 minutes) 200m Run 10 Hang Dumbbell Snatch (50/35) 40 Double UndersAccessory work 3 Deadlift @ 7.5/10 RPE 3 Deadlift @ 8/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 8.5/10 RPE 3 Deadlift @ 9/10 RPE 3 Sets 14 Barbell Front Rack Bulgarian Split Squat (7 each leg) 10 Ring Rows w/feet up on box :60 Single Arm Plank (:30 each side)

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CrossFit WOD, July 24, 2023

July 24, 2023

CrossFit – Mon, Jul 241. 7’s2. Hip Halo3. Barbell PrepA) <a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a> – 3-5 reps at each position4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Echo Bike (moderate) 10 Front Squat (45/35) 10 Strict Press (45/35) 3 Sit to Stand Rope Climb -Then- Build to Thruster weight.Snatch (3-2-1-3-2-1-1-1)3 Snatch @ 6/10 RPE 2 Snatch @ 6.5/10 RPE 1 Snatch @ 7/10 RPE 3 Snatch @ 6.5/10 RPE 2 Snatch @ 7/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPE 1 Snatch @ 7.5/10 RPEPorche (4 Rounds for reps)4 sets 9 Thrusters (135/95) 3 Rope Climbs 21/18 Calorie Echo Bike -Rest 3 minutes between sets-TARGET SCORETarget Time each set: 2-3 minutesTime Cap each set: 4 minutesAccessory wokrBack Squat 5×33 Back Squat @ 7/10 RPE 3 Back Squat @ 7.5/10 RPE 3 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE3 Sets 10 Barbell Back Rack Back Extension 30 Bumper Plate Russian Twists :30 Side Forearm Plank (each side)

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CrossFit WOD, July 21, 2023

July 21, 2023

CrossFit – Fri, Jul 21Warm upHip Halo and Banded 7’s3 Sets 10 Lateral Box Step Up (each side) 10 Step Back Lunge w/BB(each side)3 Sets :30 Row OR Bike (moderate) 10 Goblet Squats with KB or DB (moderate) 5 No Jump Burpee -Then- Warm Up to Front Squat and Carry weight.Larry (Time)21-18-15-12-9-6-3 reps for time of:

Front squats
Bar-facing burpees
*200-m sandbag carry after each round

♀ 75-lb. squat, 50-lb. sandbag
♂ 115-lb. squat, 80-lb. sandbag
U.S. Marine Corps Corporal Larry D. Harris, Jr., 25, was killed in a fire fight on July 1, 2010, in Helmand Province, Afghanistan.
*20 shuttle walks(25 feet down/back=2) Sandbag Bear Hug Carry with (100/70) OR Farmers Carry (2×50/35) after each round<ul><li>Target Time: 30-40 minutes</li><li>Time Cap: 45 minutes</li></ul>Accessory Work20 Barbell Back Rack Walking Lunges @ 7/10 RPE 20 Barbell Back Rack Walking Lunges @ 7.5/10 RPE 20 Barbell Back Rack Walking Lunges @ 8/10 RPE 20 Barbell Back Rack Walking Lunges @ 8.5/10 RPE

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CrossFit WOD, July 20, 2023

July 20, 2023

CrossFit – Thu, Jul 20Warm upHip Halo and Banded 7’s<a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a> 2 sets 7 reps each movement with BBzombie squat2 sec pause squat1 1/4 squatstrict presspush press push jerk <a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a> before wod:2 Sets 1:00 Row (moderate) 15 Abmat Sit Up 10 Wall Ball (light)Clean and Jerk (Every :90 x 5 sets
2 Clean and Jerk @ 6.5/10 RPE
2 Clean and Jerk @ 7/10 RPE
2 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8/10 RPE)technique time: use this to work on speed and balance….not loadFirehouse Subs (Time)50 Wall Balls (20/14) 30 GHD Sit Ups 50/40 Calorie Row 30 GHD Sit Ups 50 Wall Balls (20/14)Target Time: sub 10 minutesTime Cap: 15 minutesAccessory work3 Sets 10 Strict Chin Ups (weighted if possible) OR Reverse Grip Lat Pull Downs @ RPE 7 12 Standing Dumbbell French Press @RPE 7 -rest 2 minutes b/t sets- 3 Sets 10 Seated Neutral Grip Cable Row @RPE 7 12 Incline Dumbbell Curls @RPE 7 -Rest 2 min b/t sets

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CrossFit WOD, July 18, 2023

July 18, 2023

CrossFit – Tue, Jul 18Jimmy John’s (Time)3 rounds: 15/12 Calorie Assault Bike 12 Deadlifts (185/125) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Deadlifts (185/125) 45/36 Calorie Assault Bike *Sub 12/10 and 36/28 Calorie Echo Bike as Rx’d if neededTarget Time both workouts: 14 minutesTarget cap both workouts: 16 minutes(score is combined time of both workouts not including rest time)Deadlift (Every :90 x 5 sets:

5 Deadlift @ 7.5/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 8.5/10 RPE
5 Deadlift @ 9/10 RPE)Jimmy John’s (Time)3 rounds: 15/12 Calorie Assault Bike 12 Deadlifts (185/125) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Deadlifts (185/125) 45/36 Calorie Assault Bike *Sub 12/10 and 36/28 Calorie Echo Bike as Rx’d if neededTarget Time both workouts: 14 minutesTarget cap both workouts: 16 minutes(score is combined time of both workouts not including rest time)Warm upHip Halo and Banded 7’s3 Sets 1:00 Assault Bike 10 Suitcase Deadlift (each arm, moderate-heavy) 5 Box Jump w/Step Down -Then- Warm Up to Deadlift weight.Accessory work5 Seated Double Dumbbell Strict Press @ 6.5/10 RPE 5 Seated Double Dumbbell Strict Press @ 7/10 RPE 5 Seated Double Dumbbell Strict Press @ 7.5/10 RPE 5 Seated Double Dumbbell Strict Press @ 8/10 RPE 5 Seated Double Dumbbell Strict Press @ 8.5/10 RPE *5 Barbell Behind the Neck Push Press after each set.

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CrossFit WOD, July 17, 2023

July 17, 2023

CrossFit – Mon, Jul 17Warm upHip Halo and Banded 7’s with a barbell in the back rack:2 sets of 7 reps eachgood morningshalf-way down squatsfrom the bottom half way up squats2 sec pause squats (at bottom)full squats before the wod:2 Sets 1:00 Jog (shuttle runs) 10 Single Arm Strict Press (each arm, light-moderate) 8 Kip to Swing 8 push ups -Then- Warm Up to Shoulder to Overhead weight.Back Squat (Weight)5 Back Squat @ 6.5/10 RPE 5 Back Squat @ 7/10 RPE 5 Back Squat @ 7.5/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8.5/10 RPE 3 Back Squat @ 9/10 RPEJersey Mike’s (5 Rounds for reps)5 sets for individual times: 300m Run 10 Shoulder to Overhead (135/95) 5 Ring Muscle Ups -Rest :90 between sets-Target time each set: sub 2 minutes 30 secondsTime Cap each set: 3 minutes 30 secondsScore = time for each round (not including rest)Accessory work3 Sets 10 Double Dumbbell Back Extension w/Double Dumbbell Row at the top of each rep 20 Bumper Plate Around The Worlds (10 each direction) 5 Ring Support Knee Ups with a Ring Dip at the top of each rep

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CrossFit WOD, July 14, 2023

July 14, 2023

CrossFit – Fri, Jul 14Warm up2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Before workout:3 Sets 10 Hanging Scap Retractions 5 Kip to Swing 5 Box Dip 10 Front Squat (Empty Bar) :15 Free Handstand Hold -Then- Warm Up to Front Squat weight.Dumbbell Bench Press (E2MOM x 5 sets:
10 Dumbbell Bench Press @ 6.5/10 RPE
10 Dumbbell Bench Press @ 7.5/10 RPE
8 Dumbbell Bench Press @ 8/10 RPE
8 Dumbbell Bench Press @ 8.5/10 RPE
6 Dumbbell Bench Press @ 9/10 RPE
*10 Speed Push Up after each set.)Cheddar (Time)4 Rounds: 15 Bar Muscle Ups (Split as desired) 15 Synchro Front Squats (115/80) 30ft Handstand Walk (each, at the same time) Individual Version: 4 Rounds: 8 Bar Muscle Ups 15 Front Squats (115/80) 30ft Handstand WalkTarget Time: 10-12 minutesTime Cap: 15 minutesAccessory workFor Time: 50 V-Up PVC Pass Thrus *Watch VIDEO! <a target="_blank" href="https://youtube.com/shorts/1F7wfn_kimo">V Up PVC Pass Thrus</a> Scale with 50 V-ups

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CrossFit WOD, July 13, 2023

July 13, 2023

CrossFit – Thu, Jul 13Warm upBanded 7’s and Hip Halo2 Sets of <a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)2 sets: 5 reps each:BB strict press, push press, push jerk, split jerkClean complex (E2MOM x 5 sets complete the following complex:

1 Pause Clean Deadlift at Mid Thigh + 1 Clean Pull from that mid thigh position + 1 Clean + 1 Pause Push Jerk
6.5/7/7.5/8/8.5 out of 10 RPE)Complete the following*Pause Clean Deadlift is for two seconds at mid thigh. **Pause Push Jerk is for two seconds in receive position.Feta (AMRAP – Rounds and Reps)AMRAP 20 Minutes 500m Row 15 Burpees over Rower 400m Run 15 Burpees over RowerEach row and run counts as 1 repTarget Rounds: 3+Minimum Rounds before scaling: 2Accessory work3 Sets 5 Wall Walks + :30-:45 Nose to Wall Handstand Hold 50ft Double Dumbbell Overhead Carry (every 10ft do a Double Dumbbell Push Press) Crossover Symmetry I,T,Y’s (5 each position)Accessory work3-4 Sets 10 Strict Pull Ups (light/moderate weight is possible) @RPE 7 10 Seated Alternating Dumbbell Curl (each side) @RPE 7 -rest 90-120 seconds b/t sets- 3-4 Sets 10 Meadows Row @RPE 7 10 Ring Curls @ moderate weight – maintain quality -rest 90-120 seconds b/t sets-

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CrossFit WOD, July 11, 2023

July 11, 2023

CrossFit – Tue, Jul 11Warm upBanded 7’s and Hip Halo2-3 Sets <a target="_blank" href="https://www.youtube.com/watch?v=BK86P9qPz_A&ab_channel=SOFLETE">10 Prone Is, Ts, & Ys</a> (no weight or very light plates) 10 Single Arm Press (each side, moderate) before workout:2 Sets :30 Ski OR Row (moderate) 7 Kip to Swing 7 Single Arm High Pull (each arm, moderate) 14 Alt. Leg V-UpShoulder Press (Weight)E2MOM x5 sets10 Barbell Strict Press @ 6.5/10 RPE 8 Barbell Strict Press @ 7/10 RPE 6 Barbell Strict Press @ 7.5/10 RPE 4 Barbell Strict Press @ 8/10 RPE 2 Barbell Strict Press @ 8.5/10 RPE *10 Double Dumbbell Push Press after each set.Gouda (Time)3 Rounds 30 Dumbbell Snatches (50/35) 30 Toes to barTarget Time: sub 9 minutesTime Cap: 13 minutesAccessory work8 Deadlift @ 7.5/10 RPE 8 Deadlift @ 7.5/10 RPE 6 Deadlift @ 8/10 RPE 6 Deadlift @ 8.5/10 RPE 6 Deadlift @ 8.5/10 RPEAccessory work3 Sets 14 Double Dumbbell Pulse Bulgarian Split Squat (pulse at the bottom of each rep) (7 each leg) 10 Double Dumbbell Chinese Row w/Pause at the top of each rep 15 Dumbbell Chest Flies

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CrossFit WOD, July 10, 2023

July 10, 2023

CrossFit – Mon, Jul 10Snatch (Snatch Technique work:
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
3 Snatch @ 6/10 RPE
2 Snatch @ 6.5/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7/10 RPE)**Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.**Mozzerella (7 Rounds for reps)Every minute (21:00) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 12 Wall Balls (20/14) (11’/10’) Minute 3: 24 Crossover Single Unders or (48 Double Unders) Score = number of reps per roundRX = 42 reps per roundTarget Time each minute: 20-30 secondsTime cap each minute: 40 secondsAccessory work1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE 1 Pause Back Squat + 4 Back Squat @ 6.5/10 RPE 1 Pause Back Squat + 3 Back Squat @ 7/10 RPE 1 Pause Back Squat + 3 Back Squat@ 8/10 RPE 1 Pause Back Squat + 3 Back Squat @ 8/10 RPE *Pause for 2 seconds in bottom of the squatAccessory work3 Sets :20-:30 Barbell Back Extension Hold 20 Standing Landmine Twists 10 Ring Support Knee Ups

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CrossFit WOD, July 7, 2023

July 7, 2023

CrossFit – Fri, Jul 7Warm up1. 7s2. Hip halo3. Barbell Prep2 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)Bench Press (5×4)5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE 4 Bench Press @ 8/10 RPE 4 Bench Press @ 8/10 RPE *10x 4in Deficit Push Up after each set.God bless America (Time)5 Rounds 60 Double Unders (OR 45 Crossover Single Unders) 7 Thrusters (135/95)9 min cap Accessory work 10 Barbell Back Rack Lunges (5 + 5) @ 6/10 RPE 10 Barbell Back Rack Lunges (5 + 5) @ 6.5/10 RPE 8 Barbell Back Rack Lunges (4 + 4) @ 7/10 RPE 8 Barbell Back Rack Lunges (4 + 4) @ 7.5/10 RPE 6 Barbell Back Rack Lunges (3 +3) @ 8/10 RPEFOR TIME: 2 rounds of: 15 Med Ball GHD [ 20/14 wall ball] 15 Ring Support Tuck Ups –rest 1 minute– 1 round of: 30 Ring Support Tucks Ups 30 Med Ball GHD [20/14 wall ball]

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CrossFit WOD, July 6, 2023

July 6, 2023

CrossFit – Thu, Jul 6Warm up1. 7s2. Hip halo3. Barbell Prep2-3 Sets of Front Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)4. Movement Prep2 Sets Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fastFront Squat (5×3)1 Tempo Front Squat + 2 Front Squat @ 6/10 RPE 1 Tempo Front Squat + 2 Front Squat @ 7/10 RPE 1 Tempo Front Squat + 2 Front Squat @ 7.5/10 RPE 1 Tempo Front Squat + 2 Front Squat @ 8/10 RPE 1 Tempo Front Squat + 2 Front Squat @ 8/10 RPE *Tempo is 3 sec down, 3 sec hold.America flag o the moon (Calories)Part A AMRAP 15 Minutes 5-10-15-20-25… Row (calories) Bike (calories) -Rest 3 Minutes- Part B For Time (score your time in the comments): Total Row Calories from Part A -into- Total Bike Calories from Part A Accessory work3-4 Rounds 4-8 Strict Weighted Chin Ups @ RPE 8 12 Seated Tricep DB French Press @ RPE 8 -Rest 2-3 min b/t rounds-1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 6.5/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE 1 Snatch Pull + 1 Power Snatch + 1 Snatch High Pull + 1 Power Snatch @ 7/10 RPE

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CrossFit WOD, July 5, 2023

July 5, 2023

CrossFit – Wed, Jul 5

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CrossFit WOD, July 4, 2023

July 4, 2023

CrossFit – Tue, Jul 4

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CrossFit WOD, July 3, 2023

July 3, 2023

CrossFit – Mon, Jul 3Warm up1.Hip halo and 7s2. Barbell PrepA) Burgener Warm up Snatch 3.2 Sets 1:00 Row (moderate) 10 Scap Push Up 10 Single Arm Bench Press (each side, light to moderate) 15-20 Alt. Leg V-UpSnatch (4 complex’s as written )Pause Snatch Pull + 2 Pause Snatch @ 6/10 RPE 2 Pause Snatch Pull + 2 Pause Snatch @ 6.5/10 RPE 2 Pause Snatch Pull + 2 Pause Snatch @ 7/10 RPE 1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE 1 Pause Snatch Pull + 1 Pause Snatch @ 7.5/10 RPE Pause Snatch Pull: Pause at the top of the extension for 1 second Pause Snatch: Pause in the receiving position for 3 secondsAmerica the beautiful (5 Rounds for reps)5 sets: 20 Push Ups 20 GHD Sit Ups or med ball at mat sit ups or ab mat sit ups -rest 1:1 b/t sets-2 min cap per set Accessory work 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6/10 RPE 1 Pause Back Squat + 2 (1 ¼ Back Squat) + 2 Back Squat @ 6.5/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat @ 7/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 2 Back Squat@ 7/10 RPE 1 Pause Back Squat + 1 (1 ¼ Back Squat) + 1 Back Squat @ 7.5/10 RPE * Pause for 2 seconds in the bottom of the squat 3 Sets 10 Barbell Back Extensions 20 Heavy Kettlebell Side Bends (10 each side) :30 Ring Support L Sit Hold (or knees up)

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CrossFit WOD, June 30, 2023

June 30, 2023

CrossFit – Fri, Jun 30Warm up7’ship halo2-3 sets10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Hinshaw Warm upBench Press (5 x 5)5 Bench Press @ 6/10 RPE 5 Bench Press @ 7/10 RPE 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 7.5/10 RPE 5 Bench Press @ 7.5/10 RPE *10 Single Arm DB Bench (5+5) after each set.Hollywood studio (Weight)For load: In 6 minutes 800m Run Heavy Single Snatch -rest 2 minutes- For time: 8 Power Snatches (155/105) 800m RunAccessory work 10 Barbell Front Rack Step Ups @ 6/10 RPE 10 Barbell Front Rack Step Ups @ 6.5/10 RPE 10 Barbell Front Rack Step Ups @ 7/10 RPE 10 Barbell Front Rack Step Ups @ 7.5/10 RPE 10 Barbell Front Rack Step Ups @ 7.5/10 RPE *5 each leg. 3 Sets: 6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Squat Clean + 6 Double Dumbbell Split Jerk 5 Muscle Clean @ 5/10 RPE *You will need a pair of dumbbells for the DB Complex and a Barbell for the Muscle Cleans.

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CrossFit WOD, June 29, 2023

June 29, 2023

CrossFit – Thu, Jun 29Warm up1. 7s2. Hip halo2-3 Sets 1:00 Echo Bike (moderate) 7 Single Arm Suitcase Deadlift (each side, moderate) 5 SIngle Arm Dumbbell Bench Press (each side, moderate) 3-5 Squat Cleans (start with empy bar and increase weight each set) -Then- Warm Up to workout weights.Clean and Jerk (6x 2 )Technique Work: 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPE 2 Clean and Jerk @ 6/10 RPE 2 Clean and Jerk @ 6.5/10 RPE 2 Clean and Jerk @ 7/10 RPEAnimal kingdom (Time)10-9-8-7-6-5-4-3-2-1 Deadlifts (275/185) Dumbbell floor or bench presses (2×70/50) Squat cleans (135/95)18 min capAccessory work1 Tempo Front Squat + 3 Front Squat @ 6/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 6.5/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE 1 Tempo Front Squat + 3 Front Squat @ 7/10 RPE *Tempo is 3 sec down, 3 sec hold 1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 2 Power Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE 1 Snatch Lift Off + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE

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CrossFit WOD, June 28, 2023

June 28, 2023

CrossFit – Wed, Jun 28

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CrossFit WOD, June 27, 2023

June 27, 2023

CrossFit – Tue, Jun 27Warm up1. 7’s2. Hip halo3. 8minutes moving through: :30 Echo Bike (moderate) 25ft Sled Pull (empty) :30 Jog (moderate) 25ft Sled Pull (empty) :30 Ski Erg (moderate) -Then- Build to Sled Pull weight.Shoulder Press (5×5)5 Strict Press + 10 Double Dumbbell Push Press @ 6/10 RPE 5 Strict Press + 8 Double Dumbbell Push Press @ 6.5/10 RPE 5 Strict Press + 6 Double Dumbbell Push Press @ 7/10 RPE 5 Strict Press + 4 Double Dumbbell Push Press @ 7/10 RPE 5 Strict Press + 2 Double Dumbbell Push Press @ 7/10 RPE *Move up in weight each set for the Dumbbell ending with a heavy set of 2. **Score barbell weight and commend dumbbell weight.Magic kingdom (Time)3,000-m Echo Bike 3 rope climbs 2,000-m Run 3 rope climbs1000 m row3 rope climbs 30 min capAccessory work3 Sets 10 Double Dumbbell Bulgarian Split Squat (5 each leg) 10 Slow Eccentric Single Arm DB Row (5 each arm) 10 4”in Deficit Push Ups

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CrossFit WOD, June 26, 2023

June 26, 2023

CrossFit – Mon, Jun 26Warm up1 7s2. Hip halo3. Burgner warm up snatch4. Movement Prep/Activation and Increasing Heart Rate2 Sets 10 Hanging Ring Scap Retractions 10 Ring Kip to Swing 3-5 Tempo Ring Dip (3:0:3:0) 10 Lateral Box Step Up (each side) 5 Pistols to a box (lower box each set) 5 No Jump Burpee 5 Box Jump w/Step Down Snatch (5×3)Technique Work: 3 Snatch @ 6/10 RPE Snatch 3 Snatch @ 6.5/10 RPE Snatch 3 Snatch @ 6/10 RPE Snatch 3 Snatch @ 6.5/10 RPE Snatch 3 Snatch @ 6/10 RPE Snatch **Any time you see “technique work”, know that the focus is speed and perfection, NOT loading. This is your time to work on dialing in those consistent issues with your technique.Epcot (AMRAP – Reps)3 Sets: AMRAP 3 Minutes: 5 ring or bar complexes (1 toe-to-ring or bar, 1 muscle-up, 1 ring or box dip) 20 Pistols (5 pistols on one leg at a time) Max Burpees over box (30”/24”) in remainder of 3 minutes -rest 1 minute b/t sets-Accessory work3 Sets 10 Good Mornings 10 Kettlebell Deadlift 10 Supermans with 3 second hold at the top of each rep :30 hollow hold + 20 Abmat Sit Up 1 Tempo Back Squat + 5 Back Squat @ 6/10 RPE 1 Tempo Back Squat + 5 Back Squat @ 6.5/10 RPE 1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE 1 Tempo Back Squat + 5 Back Squat @ 7/10 RPE 1 Tempo Back Squat + 5 Back Squat @ 7.5/10 RPE *Tempo is 3 seconds down, 2 second hold in bottom.

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CrossFit WOD, June 23, 2023

June 23, 2023

CrossFit – Fri, Jun 23Warm upBanded 7’s and Hip Halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Before workout:3 Sets :30 Echo Bike (moderate) 25ft lunge 10 Hanging Scap Retraction 1 halfway rope climbBench Press (Every :90 x 5 sets:
3 reps @ 6/6/7/7/7 of 10 RPE)Cookeville Slice (Time)3 rounds 24/20 Calorie Echo Bike 100ft Double DB Lunge (50×2/35×2) 6 Rope Climbs *Split all reps as desired *Individual Version: 3 rounds 12/10 Calorie Echo Bike 50ft Double DB Lunge (50×2/35×2) 3 Rope ClimbsAccessory work10 Barbell Front Rack Lunge (5+5) @ 6/10 RPE 8 Barbell Front Rack Lunge (4+4) @ 7/10 RPE 6 Barbell Front Rack Lunge (3+3) @ 8/10 RPE 4 Barbell Front Rack Lunge (2+2) @ 9/10 RPE 2 Barbell Front Rack Lunge (1+1) @ 10/10 RPE

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CrossFit WOD, June 22, 2023

June 22, 2023

CrossFit – Thu, Jun 22Warm upBanded 7’s and Hip Halo2 Sets of <a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative) before workout:1:00 Row (moderate) 10 Suitcase Deadlift (moderate) 10 Dumbbell Front Squat (moderate) 10 Single Arm Press (each arm, moderate) -Then- Build to workout weights.Front Squat (Every :90 x 5 sets:
3 reps at 7/10 RPE)CiCis (AMRAP – Rounds and Reps)AMRAP 20 Minutes 25/20 Calorie Row 50 Dumbbell Deadlifts (50s/35s) 25/20 Calorie Row 40 Dumbbell Front Squats (50s/35s) 25/20 Calorie Row 30 Dumbbell Shoulder to Overhead (50s/35s)Target Rounds: 2+Minimum Rounds & Reps before Scaling: 1+100/80Accessory work3 Rounds 5-10 Strict Weighted Pullups @ RPE 7 -rest 0:30- 15 Standing KB Crush Grip French Press@ RPE 7 -rest 0:30- 10 Bent Over Barbell Row @ RPE 7 -Rest 1 minute b/t rounds-

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CrossFit WOD, June 21, 2023

June 21, 2023

CrossFit – Wed, Jun 21

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CrossFit WOD, June 20, 2023

June 20, 2023

CrossFit – Tue, Jun 20Warm upBanded 7’s and Hip Halo2 Sets 1:00 Row OR Ski (moderate) 5 Inchworm w/Push Up into Box Jump w/Step Down 10 Cuban Press (light) 10 Barbell Single Leg RDL (empty bar) -Then- Burgener Clean warm up Before WOD2 Burpee Box Jump Overs (at first workout height) 2 Power Snatches (at first workout weight) 2 Burpee Box Jump Overs (at second workout height) 2 Power Snatches (at second workout weight)Clean and Jerk (Ev :90 x 6 sets
2 Power Clean + 1 Push Jerk
6/7/7.5/6/7/7.5 RPE of 10)stay with the rep/weight scheme as notedDominos (Time)3 rounds 8 Burpee Box Jump Overs (30/24) 8 Power Snatches (135/95) -at 8:00- 2 rounds 16 Burpee Box Jump Overs (24/20) 16 Power Snatches (95/65)Target Time workout 1: sub 4 minutesTarget Time workout 2: sub 3 minutesTime Cap workout 1: 6 minutesTime Cap workout 2: 6 minutes Score = total timeAccessory work3 Strict Press @ 6/10 RPE 3 Strict Press @ 7/10 RPE 3 Strict Press @ 7.5/10 RPE 3 Strict Press @ 7.5/10 RPE 3 Strict Press @ 7.5/10 RPE

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CrossFit WOD, June 19, 2023

June 19, 2023

CrossFit – Mon, Jun 19Snatch (5×3 at 7/10 RPE)technique workPapa Johns (Time)3 rounds 400m Run 20 Toes to Bar 20 V UpsAccessory work3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE 3 Back Squat @ 8/10 RPE

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CrossFit WOD, June 16, 2023

June 16, 2023

CrossFit – Fri, Jun 16Warm upBanded 7’s and Hip Halo<a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a> <a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> <a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a><ul><li>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</li></ul>before workout1:00 Ski OR Row (moderate) :30 Handstand Hold 5 Negative Handstand Push Up 10 Single Arm High Pull (each arm, moderate) -Then- Warm Up to Hang Muscle Clean weightClean complex (1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Clean Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE)Complete the followingThe Evil Queen (Time)2 Rounds For Time 25 Strict Handstand Push Ups 50 Hang Muscle Clean (75/55)*make certain these are muscle cleans, no re-bend of the knee or lighten the weightTarget Time: 7-8 minutesTime Cap: 12 minutesAccessory work50 Ab Mat Situps –rest 30 seconds– Max Effort Unbroken Hollow Hold –rest 30 seconds– 50 Ab Mat Situps SCORE is: Max Effort Hollow Hold

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CrossFit WOD, June 15, 2023

June 15, 2023

CrossFit – Thu, Jun 15Warm upBanded 7’s and Hip Halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)Bench Press (5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 7.5/10 RPE
1 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 8.5/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9.5/10 RPE
1 Wide Grip Bench Press @ 10/10 RP)Doc (4 Rounds for reps)4 sets (1 Set every 4 minutes) 21/16 Calorie Row 15 Burpee Over Rower 9 Dumbbell Squat Snatches (50/35)*if mobility hinders, perform power snatches and squat as low as possibleTarget time each set: sub 2 minutes 30 secondsTime Cap each set: 3 minutes 30 seconds*No less than :30 rest/round Score = time for each roundAccessory work3-4 Sets: 10 Alt. Incline DB Bench (each side) @ Moderate weight – RPE 7 10 Meadows Row (each side) @ Moderate weight – RPE 7 -rest 60-90 seconds b/t sets- 3-4 Sets: 12 DB Spider Curls @ moderate weight – RPE 7 12 Standing Tricep Extension w/ band @ moderate weight – RPE 7 -rest 60-90 seconds b/t sets-

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CrossFit WOD, June 14, 2023

June 14, 2023

CrossFit – Wed, Jun 14

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CrossFit WOD, June 13, 2023

June 13, 2023

CrossFit – Tue, Jun 13Warm upBanded 7’s and Hip HaloA) <a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a> – 3-5 reps at each position<ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land </li><li>Snatch drop </li></ol>B) <a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a> – 3-5 reps of each movement<ol><li>Snatch grip push press. Feet jumping position</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. </li><li>Drop Snatch, feet jumping position to landing</li><li>Snatch balance</li></ol>3) <a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>Before workout: 1:00 Jog (moderate) :30 Plank :30 Bear Hug Carry (start light and build in weight) :30 Farmers Carry (start light and build in weight) -Then- Warm Up to Sandbag Carry and Farmer Carry weight.Power Snatch (3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 9/10 RPE
1 Power Snatch @ 10/10 RPE)Grumpy (Time)For Time 200m Sandbag Carry (150/100) 400m Dumbbell Farmer Carry (2×70/50)*sub goblet hold KB carry for sandbag if there are not enough sandbags. (70/50)**scale weight of sandbag and KB accordingly. ***STAY INSIDE. Down and back, length of the rig 4 trips = 100 meters*every time you break on the Sandbag Carries complete 5 Cleans (or 5 alt cleans with KB) and every time you break on the Farmer Carry complete 15 Dumbbell Push UpsTarget Time: sub 18 minutesTime Cap: 25 minutesAccessory work3 Sets 15 4in Deficit Hand Release Push Up 10 Double Kettlebell Front Rack Hold Sit Ups 50 ft Double Kettlebell Overhead Waiter Walk + :60 Handstand Hold

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CrossFit WOD, June 12, 2023

June 12, 2023

CrossFit – Mon, Jun 12Warm upBanded 7’s and Hip Halo2 Sets of <a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative) Before workout2 Sets 1:00 Echo Bike (moderate) 10 Hanging Scap Retraction 3-5 Tempo Strict Pull Up (simply control the ascent and descent) -Then- Warm Up to Squat Clean weight.Front Squat (Every :90 x 6 sets:
3 reps @ 6/10 RPE
3 reps @ 6.5/10 RPE
2 reps @ 7.5/10 RPE
5 sets of 1 @8/8.5/9/9.5/10 RPE
)Snow White (5 Rounds for reps)5 Sets 12/10 Calorie Echo Bike 6 Squat Cleans (165/115) 1 Legless Rope Climbs (15ft) 1 Rope Climb (15ft) -rest 2 minutes-Target time each set: sub 2 minutesTime Cap each set: 3 minutesScore = time for each round NOT counting restAccessory work5 Strict Press @ 6/10 RPE 5 Strict Press @ 6.5/10 RPE 3 Strict Press @ 7/10 RPE 1 Strict Press @ 8/10 RPE 1 Strict Press @ 8.5/10 RPE 1 Strict Press @ 9/10 RPE 1 Strict Press @ 9.5/10 RPE 1 Strict Press @ 10/10 RPE

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CrossFit WOD, June 9, 2023

June 9, 2023

CrossFit – Fri, Jun 9Warm upBanded 7’s and Hip Halo<a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a> <a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> <a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a><ul><li>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</li></ul>Before workout:3-4 Sets 1:00 Row (moderate) 10 Single Arm Kettlebell Thruster (moderate, each arm) 25 Lateral Line Hop -Then- Warm Up to Thruster weight.Clean complex (1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 2 Split Jerk @ 6.5/7.5/8 out of 10 RPE

1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Clean + 1 Split Jerk
8.5/9 RPE out of 10)Complete the followingBurt and Ernie (2 Rounds for reps)2 sets: 300m Row (each, at the same time) 30 Thrusters (95/65) (split as needed) 200 Double Unders (split as needed) 30 Thrusters (95/65) (split as needed) 300m Row (each, at the same time) -Rest 5 minutes between sets- Individual Version: 2 sets: 300m Row 15 Thrusters (95/65) 100 Double Unders 15 Thrusters (95/65) 300m Row -Rest 5 minutes between sets-*Repeat from June 3, 2022**Target Time Each Set: sub 8 minutes***Time Cap Each Set: 10 minutesAccessory work3 Sets 4 Turkish Get Ups (each arm) :30-:45 Hanging Knee raise hold :60 Sandbag Bear Hug Hold

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CrossFit WOD, June 8, 2023

June 8, 2023

CrossFit – Thu, Jun 8Warm upBanded 7’s and hip halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Before workout2-3 Sets 1:00 Bike (moderate) 10 Single Arm Strict High Pull + Press (moderate, each arm) 10 Double Dumbbell Front Raise w/Palms UpBench Press (5 Wide Grip Bench Press @ 7/10 RPE
5 Wide Grip Bench Press @ 7/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
3 Wide Grip Bench Press @ 8/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
1 Wide Grip Bench Press @ 9/10 RPE
)*5 Chin Up after each setCookie Monster8 Rounds 30/24 cal Echo Bike 20 DB Hang Clean and Jerks (50/35) 20 Push UpsTarget Time: sub 28 minutesTime Cap: 35 minutesAccessory work3-4 sets 10 Bent Over Barbell Row (OR Seated Neutral Grip Cable Row) @RPE 7 -rest 30 seconds- 15 Standing Tricep DB French Press @RPE 7 -rest 30 seconds- 15 Incline Dumbbell Hammer Curls @RPE 7 -Rest 2 min b/t sets-

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CrossFit WOD, June 7, 2023

June 7, 2023

CrossFit – Wed, Jun 7

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CrossFit WOD, June 6, 2023

June 6, 2023

CrossFit – Tue, Jun 6Warm upA) Burgener Warm up Snatch3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch4. Movement Prep/Activation and Increasing Heart Rate2 Sets 1:00 Row (moderate) :10-:15 L-Sit 5 Banded Chin Up :30 Practicing Free Handstand HoldPower Snatch (3-2-1-1)3 Power Snatch @ 7/10 RPE 2 Power Snatch @ 7.5/10 RPE 1 Power Snatch @ 8/10 RPE 1 Power Snatch @ 9/10 RPEBig Bird (AMRAP – Rounds and Reps)AMRAP 10 Minutes 5 L Pull-ups 25ft Handstand WalkAccessory work3 Sets 10 Double Kettlebell Front Rack Hold Sit Ups 50 ft Double Kettlebell Overhead Waiter Walk + :45 Handstand Hold

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CrossFit WOD, June 5, 2023

June 5, 2023

CrossFit – Mon, Jun 5Warm up2-3 Sets of <a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)Before WorkoutBuild up to 90% speed in the 30-40 yard runsFront Squat (3-3-2-1-1-1)3 In the Hole Front Squat @ 6/10 RPE 3 In the Hole Front Squat @ 6.5/10 RPE 2 In the Hole Front Squat @ 7.5/10 RPE 1 In the Hole Front Squat @ 8/10 RPE 1 In the Hole Front Squat @ 9/10 RPE 1 In the Hole Front Squat @ 10/10 RPESesame street (Time)10x100m Sprint Rests 90 sec. Between sprints Accessory work3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE *3 Max Vertical Jump after each set.Accessory work3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6/10 RPE 3 Behind the Neck Barbell Strict Press + 3 Strict Press @ 6.5/10 RPE 2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 7/10 RPE 2 Behind the Neck Barbell Strict Press + 2 Strict Press @ 8/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 8/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 8.5/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 9/10 RPE 3 Sumo Deadlifts + 3 Deadlifts @ 9.5/10 RPE *3 Max Vertical Jump after each set. 1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 9/10 RPE 1 Behind the Neck Barbell Strict Press + 1 Strict Press @ 10/10 RPESesame Street (10 Rounds for reps)10 sets of 100 meter sprintsSprint then walk back to the start line. Rest 1:30 between effortsScore is time for each of the 10 sprints.

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CrossFit WOD, June 1, 2023

June 1, 2023

CrossFit – Thu, Jun 1Warm upbanded 7’s and hip halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)2-3 Sets :30 Row (moderate) 10 Single Leg DBRDL (each leg) 10 Step Back Lunges :20 Side Plank (each side) 10 Kip to Swing -Then- Warm Up to Back Rack Lunge weight.Bench Press (3 Wide Grip Bench Press @ 7/7/8/8/9 of 10 RPE

*10 Lat Pull Downs or Banded Lat Pull Downs after each set.)Metcon (Time)For time: 10-20-30 steps Back Rack Lunge (135/95) 30-20-10 Toes to bar Target Time:sub 7 minutesTime Cap:10 minutesAccessory work3-4 Sets: 6 DB Bent Over Row – RPE 8 12 Underhand Barbell Row – RPE 7 25 Ring Rows – RPE 6 -Rest 2:00-3:00 b/t sets- *Log score as weight on DB for Bent Over Row

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CrossFit WOD, May 30, 2023

May 30, 2023

CrossFit – Tue, May 30Operation Red Wings (AMRAP – Reps)4 Sets AMRAP 7 Minutes @ consistent moderate effort across 10-15-20-25…. Row (calories) Bike (calories) -Rest 3:00 between sets-Post Murph Flush

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CrossFit WOD, May 29, 2023

May 29, 2023

CrossFit – Mon, May 29Murph (Time)For Time:
1-Mile Run
100 Pull-ups
200 Push-ups
300 Air Squats
1-Mile Run
If you have a 20# vest or body armor, wear it.
In honor of Navy Lieutenant Michael Murphy, 29, of Patchogue, NY, who was killed in Afghanistan June 28th, 2005.
60 min cap

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CrossFit WOD, May 26, 2023

May 26, 2023

CrossFit – Fri, May 26Warm up 1. Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation* 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats3. Barbell PrepBurgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean3-5 reps at each movement for Burgener Warm Up and Skill Transfer *4. Movement Prep/Activation and Increasing Heart Rate3Sets 1:00 Cardio (moderate) 25 Plate Hop :15-30 Free Standing Handstand Hold Practice 10 Downward Dog to Seal Pose 10 Single Arm Dumbbell Deadlift (each side, moderate) -Then- Warm Up to Deadlift weight.Clean complex (5 sets )Complete the following1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Power Clean + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE 1 Clean Pull + 1 Clean High Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 7/10 RPE *Preferably not cycled. Reset between clean pulls & cleans. **As the weight gets heavier, you will eliminate the additional power clean.Kauai (Time)AMRAP 3 Minutes 75 Double Unders (together) 50ft Handstand Walk (together) Max Deadlifts (275/185) (split) *Go until you get 75 reps -rest 1 minute b/t sets- Individual version: AMRAP 3 Minutes 75 Double Unders 50ft Handstand Walk Max Deadlifts (275/185) *Go until you get 35 reps -rest 1 minute b/t sets- 23 min capAccessory work 4 Sets: 10 Weighted Hip Thrust @RPE7 -rest 1 minute b/t sets- 4 sets: 10 Standing DB Lateral Raise @RPE7 -rest 1 minute b/t sets- 4 sets: 10 GHD Hip Raise @RPE7 -rest 1 minute b/t sets- 4 sets: 5-10+ Wall Facing Strict Handstand Push Ups @RPE7 -rest 1 minute b/t sets- -then- Crossover Symmetry Iron Scap Protocol

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CrossFit WOD, May 25, 2023

May 25, 2023

CrossFit – Thu, May 25Warm upbanded 7’s / hip halo2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)2-3 Sets BEFORE workout :30 Row OR Ski (moderate) 10 Hanging Scap Retractions 5 Sit to Stand Rope Climb 10 Single Arm Dumbbell High Pull (each side, moderate) 15 Banded Good Mornings -Then- Warm Up to Power Clean weight.Bench Press (E2MOM x 5 sets
5 Wide Grip Bench Press
*20 Single Arm Lat Pull Downs (10 each arm) after each set.)7/7/8/8/9 of 10 RPEMaui (Time)For Time: 5-4-3-2-1 *Rope Climbs 1-2-3-4-5 Power Cleans (225/155) *every set starts with one legless rope climb 10 min capAccessory work4 Sets 10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7 10 Seated Alternating DB Hammer Curl @RPE 7 -rest 1-2 minutes b/t sets- 4 Sets 12 Seated Straight Bar Row @RPE 7 10 Barbell Skull Crushers @RPE 7 -rest 1-2 minutes b/t sets-Maui (Time)For Time: 5-4-3-2-1 *Rope Climbs 1-2-3-4-5 Power Cleans (225/155) *every set starts with one legless rope climbTarget Time:5-7 minutesTime Cap:10 minutesAccessory work4 Sets 10 1:1:2 Incline DB Bench (R + L + Both = 1) @RPE 7 10 Seated Alternating DB Hammer Curl @RPE 7 -rest 1-2 minutes b/t sets- 4 Sets 12 Seated Straight Bar Row @RPE 7 10 Barbell Skull Crushers @RPE 7 -rest 1-2 minutes b/t sets-

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CrossFit WOD, May 24, 2023

May 24, 2023

CrossFit – Wed, May 24

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CrossFit WOD, May 23, 2023

May 23, 2023

CrossFit – Tue, May 23Warm upA)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each position<ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement<ol><li>Snatch grip push press</li><li>Overhead squat</li><li>Heaving Snatch Balance.</li><li>Drop Snatch</li><li>Snatch balance</li></ol>3)3<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a> Snatch Complex (Every :90 x 5 sets:
1 Snatch Pull + 1 Snatch + 1 Snatch High Pull + 1 Snatch)Complete the following:6.5/10 RPE x 3 sets7/10 RPE x 2 setsOahu (4 Rounds for reps)4 Sets: 50ft Front Rack DumbbellWalking Lunge (2×50/35) -1 shuttle run sprint- 100ft Kettlebell Farmer Carry (2×70/50) -1 shuttle run sprint- 100ft Sandbag Carry (150/100) -1 shuttle run sprint- -rest 2 minutes b/t sets-*Target Time each set:sub 2 minutes**Time Cap each set:3 minutes 30 secondsAccessory work3 Sets 15 4in Hand Release Deficit Push Ups 10 Plank Pike Ups on Rower 100ft Single arm KB Overhead Waiter Walks (Hold another kb in the front rack position) (switch at the 50ft mark)

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CrossFit WOD, May 22, 2023

May 22, 2023

CrossFit – Mon, May 22Shoulder Press (5×5 with 10 alternating DB push press after each set)Murph Prep Monday (Time)4 rounds: 10 Kipping Pull Ups 200m Run 10 Pushups 200m Run *Wear a weighted vest (20/14)17:00 cap

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CrossFit WOD, May 19, 2023

May 19, 2023

CrossFit – Fri, May 19Warm upHip Halo and Banded 7’s<a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a> <a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> <a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a><ul><li>3-5 reps at each movement for Burgener Warm Up and Skill Transfer *</li></ul>2-3 Sets 1:00 Row (moderate) :30 Wall Facing Handstand Hold :30 Straight Arm Plank w/Shoulder Tap 10 Single Arm Kettlebell Front Squat (each arm, moderate)Clean complex (1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Jerk @ 6/10 RPE
1 Clean Pull + 1 Clean + 1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Split Je)Complete the following*Preferably not cycled. Reset between clean pulls & cleans. **As the weight gets heavier, you will eliminate the additional clean pull + cleanGreat Scott (Time)Partner Throwdown Friday! For time: 60 Front Squats (135/95) 20 Wall Walks 48 Front Squats (135/95) 16 Wall Walks 36 Front Squats (135/95) 12 Wall Walks 24 Front Squats (135/95) 8 Wall Walks 12 Front Squats (135/95) 4 Wall Walks *Split reps as desired with partner**Individual Version: Split Reps in half. Time cap: 20:00

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CrossFit WOD, May 18, 2023

May 18, 2023

CrossFit – Thu, May 18Warm upBanded 7’s and Hip HaloCoach’s choice warmup for ankles, calves, shouldersTriple 3 (Time)For Time:3000m Row 300 Double Unders 3 Mile Run Option 2:2000m Row 200 Double Unders (350 singles) 2 Mile RunTarget Time:sub 40 minutesTime Cap:50 minutes

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CrossFit WOD, May 16, 2023

May 16, 2023

CrossFit – Tue, May 16Warm upA)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps<ol><li>Down and up</li><li>Elbows high and outside</li><li>Muscle snatch</li><li>Snatch land</li><li>Snatch drop</li></ol>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement<ol><li>Snatch grip push press. Feet jumping position</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.</li><li>Drop Snatch, feet jumping position to landing, no drive</li><li>Snatch balance</li></ol><a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>BEFORE WORKOUT :30 Bike (easy to moderate) 5 Arm Single Dumbbell Box Step Up (5 ea) 10 Russian Kettlebell Swing (moderate) 5 No Jump Burpee Snatch Complex (5 sets of the following complex:
1 Snatch Pull + 1 Snatch + 1 Snatch Pull + 1 Snatch
5/5.5/6/6.5/6.5 of 10 RPE)Complete the following:keep weight light enough to stay within the complex unbrokenMarty McFly and Doc (5 Rounds for reps)6 sets Odd Sets (1,3,5) AMRAP 1:30 seconds 250/200m Row Max Reps Dumbbell Box Step Overs (2×50/35) (24/20) -Rest 30 seconds after each set- Even Sets (2,4,6) AMRAP 1:30 seconds12/10 cal Echo Bike Max Reps Devils Press (2×50/35) -Rest 30 seconds after each set- 1:00 cap or less on machinesTarget Reps each set:6+

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CrossFit WOD, May 15, 2023

May 15, 2023

CrossFit – Mon, May 15Warm up2-3 Sets of3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)before workout:2-3 Sets 1:00 Bike OR Row (moderate) 15 Banded Pull Aparts 10 Seal Pose to Downward Dog 10 Lateral Box Step Up (each side)Dead Stop Front Squat (5 sets of 5
5/5.5/6/6.5/6.5 of 10 RPE)Set the rack height at the parallel, or lower, position (bottom of the front squat). Crawl under and assume the bottom position and stand effectively squatting in reverse, from the bottom up.1 set every :90Shoulder Press (5 sets of 5
6 of 10 RPE)1 set every :90Complete from a seated positionBack to the Future (Time)Murph Prep Monday For time: 10 Pull Ups 20 Push Ups 30 Air Squats 15 Pull Ups 30 Push Ups 45 Air Squats 20 Pull Ups 40 Push Ups 60 Air Squats 25 Pull Ups 50 Push Ups 75 Air Squats 30 Pull Ups 60 Push Ups 90 Air SquatsTarget Time:sub 20 minutesTime Cap:20 minutes

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CrossFit WOD, May 12, 2023

May 12, 2023

CrossFit – Fri, May 12Warm up1.Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation3. Barbell PrepBurgener Warm Up Clean Front Squat Skill Transfer3-5 reps at each movement for Burgener Warm Up and Skill Transfer *4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Echo OR Assault Bike (moderate) 5 Dynamic Squat Stretch (each arm) 10 Ring Kip to Swing :10 Ring Support Hold 10 Power Clean + 10 Push Jerks (empty barbell) 5 Wall Balls (moderate to workout weight) -Then- Warm Up to Clean and Jerk weight with 1-2 Muscle Ups after each set.Clean and Jerk (5×3)2 Clean + 1 Pause Split Jerk @ 6/10 RPE 2 Clean + 1 Pause Split Jerk @ 7/10 RPE 2 Clean + 1 Pause Split Jerk @ 7.5/10 RPE 2 Clean + 1 Pause Split Jerk @ 8/10 RPE 2 Clean + 1 Pause Split Jerk @ 8.5/10 RPE *Pause in the receiving position of jerk for 3 seconds.Anaconda (Time)Partner Throwdown Friday! For time: Partner 1: Karen 150 Wall Balls (20/14) (10”/9”) Partner 2: 30 Ring Muscle Ups (OR 60 Burpee Pull Ups) Partner 3: Grace 30 Clean and Jerks (135/95) Break it up how ever you want to Individual Version: For time: Karen 30 Ring Muscle Ups (OR 50 Burpee Pull Ups) Grace30 min cap

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CrossFit WOD, May 11, 2023

May 11, 2023

CrossFit – Thu, May 11Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a>3. Barbell Prep2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Row (moderate) 5 Single Arm Dumbbell High Pull (moderate) (each side) 5 Single Arm Dumbbell Front Squat (moderate) (each side) 5 Box Jump w/Step Down (increase height each set) :20 Ring Support Hold into :5 Controlled Descent -Then- Warm Up to Hang Squat Clean weight.Bench Press (5-3-1-1-1-1-1)5 Bench Press @ 6/10 RPE 3 Bench Press @ 7/10 RPE 1 Bench Press @ 7.5/10 RPE 1 Bench Press @ 8/10 RPE 1 Bench Press @ 8.5/10 RPE 1 Bench Press @ 9/10 RPE 1 Bench Press @ 10/10 RPESoth (Time)For time: 75 Hang Squat Cleans (75/55) *Everytime you break, perform: 5 Box Jumps (30/24) 10 Strict Ring DipsAccessory work3 Sets: 6 Incline DB Bench Press- RPE 8 12 Pushups – RPE 7 25 Incline DB Chest Flys – RPE 5 -rest 2:00-3:00 b/t sets- Log score as DB weight for Bench Press

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CrossFit WOD, May 9, 2023

May 9, 2023

CrossFit – Tue, May 9Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a>3. Barbell PrepA)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionB)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each3)<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)8-10 minutes moving through: 1:00 Cardio (easy) (your choice) 25 Plate Hops 25ft Sandbag Carry OR Front Rack Dumbbell Walk (light to moderate)Muscle Snatch (5-3-1-1-1-1-1)5 Muscle Snatch @ 6/10 RPE 3 Muscle Snatch @ 7/10 RPE 1 Muscle Snatch @ 7.5/10 RPE 1 Muscle Snatch @ 8/10 RPE 1 Muscle Snatch @ 8.5/10 RPE 1 Muscle Snatch @ 9/10 RPE 1 Muscle Snatch @ 10/10 RPEJaguar (Time)8 rounds200 meter sand bag carry (100/70) or (2-50/35 db in a farmers carry)after each carry 10/8 cal on a rower35 min capAccessory work3-4 rounds: 10 Standing Barbell Curl @ moderate weight RPE 7 15 Overhead Plate Situps 10 Strict Hanging Leg Raise 15 Oblique twists with medball (each side) 7 Alligator Rolls (each side) :45 sec Overhead DB Hold (each side) 10 Incline Dumbbell Hammer Curls @ moderate weight RPE 7 -Rest 2-3 minutes b/t rounds

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CrossFit WOD, May 8, 2023

May 8, 2023

CrossFit – Mon, May 8Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>-2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a>3. Barbell Prep2-3 Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)2-3 Sets 1:00 Jog (increase pace each set) 10 Band Pull Aparts 5 quick sets: 10 Plank Shoulder Taps (each side) + 1 Hand Release Push Up 10 Lateral Box Step UpFront Squat (5-3-1-1-1-1-1)5 Front Squat @ 6/10 RPE 3 Front Squat @ 7/10 RPE 1 Front Squat @ 7.5/10 RPE 1 Front Squat @ 8/10 RPE 1 Front Squat @ 8.5/10 RPE 1 Front Squat @ 9/10 RPE 1 Front Squat @ 10/10 RPE-Murph prep (AMRAP – Rounds and Reps)AMRAP 7 Minutes 200m Run 10 Strict Pull-Ups -Rest 3 Minutes- AMRAP 7 Minutes 200m Run 15 Push-Ups -Rest 3 Minutes- AMRAP 7 Minutes 200m Run 25 Air Squats *All with 20lb/14lb Vest.Accessory work5 Strict Barbell Press @ 6/10 RPE 3 Strict Barbell Press @ 7/10 RPE 1 Strict Barbell Press @ 7.5/10 RPE 1 Strict Barbell Press @ 8/10 RPE 1 Strict Barbell Press @ 8.5/10 RPE 1 Strict Barbell Press @ 9/10 RPE 1 Strict Barbell Press @ 10/10 RPE 5 Deadlifts @ 6/10 RPE 3 Deadlifts @ 7/10 RPE 1 Deadlifts @ 7.5/10 RPE 1 Deadlifts @ 8/10 RPE 1 Deadlifts @ 8.5/10 RPE 1 Deadlifts @ 9/10 RPE 1 Deadlifts @ 10/10 RPE

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CrossFit WOD, May 5, 2023

May 5, 2023

CrossFit – Fri, May 5Warm up1. Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo ActivationR/L * 10 Squats3. Barbell PrepClean: Burgener Warm Up Clean4. Movement Prep/Activation and Increasing Heart Rate8-12 minutes moving through: 250m Row OR Ski (moderate) 10 Hanging Scap Retractions, 5 Kip to Swing 5 Inchworm w/Push Up 5 Front Squat 5 Push Press 5 Thrusters *All done with empty barbell.-Then- Warm Up to Thruster weight with 3 Chest to Bar Pull up after each set.Clean and Jerk (3-3-3-3-3)3 Clean + 1 Pause Split Jerk @ 7/10 RPE 3 Clean + 1 Pause Split Jerk @ 7/10 RPE 3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE 3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE 3 Clean + 1 Pause Split Jerk @ 7.5/10 RPE *Pause in the receiving position of both for 3 seconds.Cookeville (Time)Partner workout2 sets 50 Chest to Bar Pull Ups 50 Bar Facing Burpees 50 Thrusters (95/65) -rest 5 minutes b/t sets- *Split all reps as desired9 min cap per setAccessory work3 Sets 5 Turkish Get Up (each arm) :45 Double Kettlebell Overhead Flutter Kicks 50ft Sled Push Sprint OR :20 Row or Bike Sprint

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CrossFit WOD, May 4, 2023

May 4, 2023

CrossFit – Thu, May 4Warm up1. Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation3. Barbell Prep2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)Metcon (Time)3 rounds with a partner:P1: 30/24 Cal Echo BikeP2: 30/24 Cal Row400 m run togetherP1: 30/24 Cal RowP2: 30/24 Cal Echo Bike30 Toes to Bar together30 burpee box jump over (48′)togethermake certain to communicate and try and come off the machines together. Be a good partner!!!2:00 cap on machinesBench Press (6-6-6-4-2)6 Bench Press @ 6/10 RPE 6 Bench Press @ 7/10 RPE 6 Bench Press @ 8/10 RPE 4 Bench Press @ 9/10 RPE 2 Bench Press @ 9.5/10 RPE *After the last set, perform 40 Hand Release Deficit Push Ups (these are the last week of these)Accessory work4 Rounds 10 Alt. DB Tempo Incline Bench + Double DB Incline Bench @ Moderate weight – maintain control and quality RPE 7 -rest 30-60 seconds- 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7 -rest 30-60 seconds- 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds-

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CrossFit WOD, May 2, 2023

May 2, 2023

CrossFit – Tue, May 2Warm upBanded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation3. Barbell PrepSnatch: A)Burgener Warm up Snatch- 3-5 reps at each positionB)Skill Transfer Exercises Snatch- 3-5 reps of each movement3)3x High Hang Snatch + 3x Hang Snatch + 3x Snatch4. Movement Prep/Activation and Increasing Heart Rate8-12 minutes moving through: 1:00 Row (moderate) 25 Single Unders 25 Plate Hops 5 Inchworms 5 single leg dumbbell RDL (each side) (moderate) 5 Hang Dumbbell Snatches (each side) (moderate)Snatch (3-2-1-3-2-1-1-1)3 Pause Snatch @ 70% 1 RM Snatch 2 Pause Snatch @ 73% 1 RM Snatch 1 Pause Snatch @ 75% 1 RM Snatch 3 Pause Snatch @ 73% 1 RM Snatch 2 Pause Snatch @ 75% 1 RM Snatch 1 Pause Snatch @ 78% 1 RM Snatch 1 Pause Snatch @ 78% 1 RM Snatch 1 Pause Snatch @ 78% 1 RM SnatchIris (Time)3 sets 10 Devil’s Press (2×50/2×35) 100 Double Unders 10 Devil’s Press (2×50/2×35) -Rest 1:1 b/t set- *Sets are ideally unbroken4 min cap per setAccessory work4 sets 10 Double DB Incline Row @RPE 7 -rest 60-90 seconds b/t sets- 4 sets 15 Bent Over Banded Tricep Extension @ RPE 7 -rest 60-90 seconds b/t sets- 4 sets 1-2 Legless Rope Climbs -rest 60-90 seconds b/t sets-

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CrossFit WOD, May 1, 2023

May 1, 2023

CrossFit – Mon, May 1Warm up1. Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo3. Barbell Prep2-3 Sets ofFront Squat Skill Transfer Exercises 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Jog 10 Hanging Scap Retraction, 5 Kip to Swing 10 Hand Release Push Ups *All without vestFront Squat (5-5-3-3-1-1)5 Tempo Front Squat @ 6/10 RPE 5 Tempo Front Squat @ 6/10 RPE 3 Tempo Front Squat @ 7/10 RPE 3 Tempo Front Squat @ 8/10 RPE 1 Tempo Front Squat @ 9/10 RPE 1 Tempo Front Squat @ 10/10 RPE *Tempo: 3 seconds down, 2 second pauseMurph prep (AMRAP – Reps)4 Sets: Every 2 Minutes (at 0:00, 6:00, 12:00, & 18:00) 200m Run In remainder of time: Max Pull ups -rest 1 minute- (at 3:00, 9:00, 15:00, & 21:00) 200m Run In remainder of time: Max Push Ups -rest 1 minute- *Complete all with a (20/14) vestAccessory wokr5 Strict Barbell Press @ 7/10 RPE 3 Strict Barbell Press @ 7.5/10 RPE 3 Strict Barbell Press @ 8/10 RPE 1 Strict Barbell Press @ 9/10 RPE 1 Strict Barbell Press @ 10/10 RPE AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55#/45# 5 Deadlifts @ 7/10 RPE 5 Deadlifts @ 7.5/10 RPE 5 Deadlifts @ 8/10 RPE 5 Deadlifts @ 8.5/10 RPE 5 Deadlifts @ 9/10 RPE *5 Sit to Jump Tall Box Jumps after each set. **Sit to Jump Tall Box Jump: sit in a chair and then explode up onto box

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CrossFit WOD, April 28, 2023

April 28, 2023

CrossFit – Fri, Apr 28Warm up 1.Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation3. Barbell PrepClean: Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean3-5 reps at each movement for Burgener Warm Up and Skill Transfer *4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Echo Bike (moderate) 20 Alt Leg V-Up 10 Russian Kettlebell Swings (moderate) 5 Inchworm into Strict Pull Up 5 V Push Ups -Then- Warm Up to Dumbbell Snatch weight.Clean and Jerk (5×4)2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE 2 Pause Power Clean + 2 Pause Split Jerk @ 7/10 RPE 2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE 2 Pause Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE 2 Pause Power Clean + 2 Pause Split Jerk @ 8.5/10 RPE *Pause in the receiving position of both for 3 seconds.Mahi mahi (Time)Partner workout5 rounds 15/12 Calorie Echo Bike 15 GHD Sit Ups -then- 100 Dumbbell Snatches (50/35) (split) -then- 5 rounds 15/12 Calorie Echo Bike 10 Burpee Pull Ups -then- 100 Strict handstand Push Ups (split)40 min capAccessory work 3 Sets 5 Turkish Get Up (each arm) :30 Double Kettlebell Overhead Flutter Kicks 50 ft Sled Push Sprint OR :20 Row or Bike Sprint

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CrossFit WOD, April 27, 2023

April 27, 2023

CrossFit – Thu, Apr 27Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a>3. Barbell PrepBench Press 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)4. Movement Prep/Activation and Increasing Heart Rate8-10 Minutes Moving Through: 200m Jog 25 Single Under (or 1 minute practicing Cross Overs) 10 Single Arm High Pull (each side, light) 1 Halfway Rope Climb -Then- Warm Up Hang Power Clean weight with 5 Cross Overs after each set.Blue marlin (Time)50-40-30-20-10 Cross Overs 25-20-15-10-5 Hang Power Cleans (95/65) 5-4-3-2-1 Rope Climbs16 min capAccessory work 4 Rounds 10 Barbell Incline Bench Press @RPE 7 -rest 0:30- 10 Seated Alternating Dumbbell Hammer Curl @RPE7 -rest 0:90- -then- 4 Rounds 12 Incline Bench Dumbbell Chest Fly @RPE7 -rest 0:30- 10 Standing Kettlebell Crush Grip Bicep Curl @RPE7 -rest 0:90-Bench Press (8-8-6-6-4)8 Bench Press @ 6/10 RPE 8 Bench Press @ 7/10 RPE 6 Bench Press @ 7/10 RPE 6 Bench Press @ 8/10 RPE 4 Bench Press @ 9/10 RPE *After the last set, perform 35 Hand Release Deficit Push Ups

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CrossFit WOD, April 26, 2023

April 26, 2023

CrossFit – Wed, Apr 26

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CrossFit WOD, April 25, 2023

April 25, 2023

CrossFit – Tue, Apr 25Power Snatch (8 sets
3-2-1-3-2-1-1-1)3 Pause Power Snatch @ 65% 1 RM Snatch 2 Pause Power Snatch @ 68% 1 RM Snatch 1 Pause Power Snatch @ 73% 1 RM Snatch 3 Pause Power Snatch @ 68% 1 RM Snatch 2 Pause Power Snatch @ 73% 1 RM Snatch 1 Pause Power Snatch @ 75% 1 RM Snatch 1 Pause Power Snatch @ 75% 1 RM Snatch 1 Pause Power Snatch @ 75% 1 RM SnatchWahoo (2 Rounds for reps)AMRAP 7 Minutes 50/40 Calorie Assault Bike Max Calorie Row -rest 3:00- AMRAP 7 Minutes 50/40 Calorie Row Max Calorie Assault Bike Accessory work 4 sets: 6 DB Bent Over Rows @RPE7 12 Underhand Barbell Row @RPE8 25 Ring Rows @RPE9 Rest 2:00 – 2:30 *Shock method is a specific rep set if 6-12-25 and goes from a challenging compound movement to a moderate challenging movement using the same muscle groups into the lightest/easiest movement. Each set is meant to feel very intense by the finish and will be just as much mentally challenging as it is physically. An example of this is 6 Bench Presses, 12 Pushups and then 25 DB Flys.

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CrossFit WOD, April 24, 2023

April 24, 2023

CrossFit – Mon, Apr 24Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a>3. Barbell PrepFront Squat: 2-3 Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Run (increase pace each set to up to 3 set of 75-80% goal pace) 10 Ring Hanging Scap Retractions, 6 Kip to Swings, 2 boxDips 15 Banded Air SquatFront Squat (5×3)3 Tempo Front Squat @ 6/10 RPE 3 Tempo Front Squat @ 7/10 RPE 3 Tempo Front Squat @ 8/10 RPE 3 Tempo Front Squat @ 8/10 RPE 3 Tempo Front Squat @ 8/10 RPE *Tempo: 3 seconds down, 2 second pause.Luce (Time)Luce" 3 Rounds 1000m run 10 Ring muscle-ups 100 squats *Wear a 20/14# vest40 min capAccessory work 6 Strict Barbell Press @ 6.5/10 RPE 6 Strict Barbell Press @ 7/10 RPE 6 Strict Barbell Press @ 8/10 RPE 4 Strict Barbell Press @ 8.5/10 RPE 2 Strict Barbell Press @ 9.5/10 RPE AMRAP in 60 seconds of L Seated Strict Barbell Press @ 55#/45#8 Deadlifts @ 7/10 RPE 8 Deadlifts @ 7/10 RPE 6 Deadlifts @ 7.5/10 RPE 6 Deadlifts @ 7.5/10 RPE 6 Deadlifts @ 8/10 RPE *5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set.

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CrossFit WOD, April 21, 2023

April 21, 2023

CrossFit – Fri, Apr 21Warm up1.Banded 7s- perform 7 reps of each movement2.Mayhem Hip Halo Activation3. Barbell PrepClean: Burgener Warm Up Clean Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x Clean3-5 reps at each movement for Burgener Warm Up and Skill Transfer *4. Movement Prep/Activation and Increasing Heart Rate2-3 Sets 1:00 Bike (moderate) 5 Inchworms, 5 No Jump Burpees 15Hanging Shrugs 10Lat Pull Downs 10 Alt. Leg V-Up 10 Box Jump w/Step DownClean and Jerk (5×2+2)2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE 2 Pause Hang Power Clean + 2 Pause Split Jerk @ 6.5/10 RPE 2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7/10 RPE 2 Pause Hang Power Clean + 2 Pause Split Jerk @ 7.5/10 RPE 2 Pause Hang Power Clean + 2 Pause Split Jerk @ 8/10 RPEToasted marshmellow (Time)3 sets -at minute 0:00, 11:00, and 26:00 21/16 Calorie Bike 21 Burpee to Bar 15 Bar Muscle Ups -at minute 5:00, 18:00 and 37:00- 21/16 Calorie Bike 21 Toes to Bar 15 Burpee over line 4 min cap per setAccessory work4 Sets: 4 Turkish Get Up (each arm) :30 Hollow Hold :20 Row or Bike Sprint OR 50 ft Sled Push Sprint

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CrossFit WOD, April 20, 2023

April 20, 2023

CrossFit – Thu, Apr 20Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>Bench Press 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)<h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Run (increase pace each set) 10-15 Goblet Squat (moderate) OR Front Squat (45/35) -Then- Warm Up to Sandbag Squat OR Front Squat weight.Bench Press (10-10-8-8-6)10 Bench Press @ 6/10 RPE 10 Bench Press @ 6/10 RPE 8 Bench Press @ 7/10 RPE 8 Bench Press @ 7/10 RPE 6 Bench Press @ 7/10 RPE After the last set, perform 30 hand release deficit Push UpsOreo dream (Time)Teams of 3 3 mile Run (together) 100 Sandbag Squats (150/100) (Or Front Squats (185/125) (Split as needed)40 min capAccessory work3 sets: 6 DB Bench Press- RPE 8 12 Pushups – RPE 7 25 DB Chest Flys – RPE 5 -rest 2:30-3:00 b/t sets- *score is Bench Press Weight Barbell curls3 sets: 21 reps – RPE 7 *Rest 1:00-1:30 b/t sets 3 unbroken sets of: 5 Strict Pull-ups right into 10 second "Active" Dead Hang 5 Strict Pull-ups right into 10 second "Active" Dead Hang 5 Strict Pull-ups —rest 2 minutes between sets–

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CrossFit WOD, April 19, 2023

April 19, 2023

CrossFit – Wed, Apr 19

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CrossFit WOD, April 18, 2023

April 18, 2023

CrossFit – Tue, Apr 18Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>Snatch: A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>B)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement<ol><li>Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”</li><li>Overhead squat, “CORE STRENGTH”</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”</li><li>Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”</li><li>Snatch balance, “FOOT AND ARM SPEED”</li></ol>3)<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>Hang Power Snatch (3-2-1-3-2-1-1-1)3 Pause Hang Power Snatch @ 60-65% 1 RM Snatch 2 Pause Hang Power Snatch @ 65-68% 1 RM Snatch 1 Pause Hang Power Snatch @ 70-73% 1 RM Snatch 3 Pause Hang Power Snatch @ 65-68% 1 RM Snatch 2 Pause Hang Power Snatch @ 70-73% 1 RM Snatch 1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch 1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch 1 Pause Hang Power Snatch @ 73-75% 1 RM Snatch *Pause for 2 seconds in the receive position before standing.Original cheese cake (Time)Calorie Row Men: 80-70-60-50-40-30-20-10 Women: 64-56-48-40-32-24-16-8 - rest 1 minute between sets -40 min capAccessory wokr3 Sets 5-10 Ring Dips with 30 second Ring Support Hold on the last repetition 1 Minute Weighted Straight Arm Plank :30-:45 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!) 4 Rounds 10 Seated Neutral Grip Cable Row @ RPE 7 10 Inverted Skull Crusher @ RPE 7 -Rest 2 min b/t rounds- 4 Rounds 10 Single Arm Lat Pulldown @ RPE 7 10 Standing Tricep Extension w/ band @ RPE 7 -Rest 2 min b/t rounds-

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CrossFit WOD, April 17, 2023

April 17, 2023

CrossFit – Mon, Apr 17Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>Front Squat: 2-3 Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)<h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3>2 Sets 1:00 Cardio (moderate) 10 Hanging Scap Retractions, 5 Kip to Swings 10 Alt. Leg V-Ups 5 Inchworms, 5 Hand Release Push Ups 10 Air Squat, 5 lateral box step upsFront Squat (5 x 4)4 Front Squat @ 6/10 RPE 4 Front Squat @ 6.5/10 RPE 4 Front Squat @ 7/10 RPE 4 Front Squat @ 7.5/10 RPE 4 Front Squat @ 7.5/10 RPECheesecake factory (Time)4 Sets: 20 Pull Ups 30 Push Ups 40 Sit Ups 50 Air Squats -rest 3 minutes b/t sets-4 min per set goal6 min cap per setAccessory work4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6/10 RPE 4 Tempo Front Squat (4 seconds down, 2 second pause) @ 6.5/10 RPE 4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE 4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE 4 Tempo Front Squat (4 seconds down, 2 second pause) @ 7/10 RPE 8 Strict Barbell Press @ 6/10 RPE 8 Strict Barbell Press @ 7/10 RPE 6 Strict Barbell Press @ 8/10 RPE 6 Strict Barbell Press @ 8.5/10 RPE 4 Strict Barbell Press @ 9.5/10 RPE AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#) 10 Deadlifts @ 6/10 RPE 10 Deadlifts @ 6.5/10 RPE 8 Deadlifts @ 7/10 RPE 8 Deadlifts @ 7.5/10 RPE 6 Deadlifts @ 8/10 RPE *5 Sit to Jump Tall Box Jumps (sit in a chair and then explode up onto box) after each set. **Rest as needed between sets.

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CrossFit WOD, April 14, 2023

April 14, 2023

CrossFit – Fri, Apr 14Warm upHip Halo/Banded 7’sthen<a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a>then: 2 sets 3 reps eachzombie squat2 sec paused front squat1 and 1/4 squatthen:<a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a>then before workout:1:00 Jog 10 Single Arm Press (each side, light) 1:00 Bike (easy to moderate) 10 Spiderman Lunge (each leg) 5 Rope Pull Sit to StandClean and Jerk (E2MOM x 5 sets:
2 Pause Hang Power Clean + 2 Pause Split Jerk
6.5 /6.5/ 7/ 7/ 7 RPE of 10)*Pause in the catch of the Power Clean and split of the Split Jerk.Mean Green Machine (Time)Partner Workout: 500m Run (together, at the same time) 50 Shoulder Press (75/55) (split) 50/40 Calorie Echo Bike (split) 25 Rope Climbs (split) 50/40 Calorie Echo Bike (split) 50 Shoulder Press (75/55) (split) 500m Run (together, at the same time) Option 2 = 45/35 weight, keep repsTarget Time:sub 20 minutesTime Cap:28 minutesAccessory work4 Sets 3 Turkish Get Up (each arm) 20 Dumbbell Plank Pull Through (10 each side) 50 ft Sled Push Sprint OR :20 Row or Bike Sprint

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CrossFit WOD, April 13, 2023

April 13, 2023

CrossFit – Thu, Apr 13Warm upHip Halo and Banded 7’sthen: 3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate)Bench Press (E2MOM 5×10
6 /6 /7 /7 /7 RPE of 10
*after the last set immediately go into 25 deficit hand release push ups)Hulk Smash (Time)For Time:100/80 cal Echo Bike 1500/1250m Row 1500/1250m Ski(Sub 1200m run for ski) *Switch as desiredTarget Time:sub 20 minutesTime Cap:30 minutesAccessory work3-4 sets: 10 Alt. Incline DB Bench (each side) @ RPE 7 10 Standing Barbell Curl @ RPE 7 -rest 1-2 minute b/t sets- 3-4 sets: 12 Flat Bench DB Chest Fly @ RPE 7 12 Single Dumbbell Waiter Hold Curl @ RPE 7 -rest 1-2 minute b/t sets-

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CrossFit WOD, April 12, 2023

April 12, 2023

CrossFit – Wed, Apr 12

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CrossFit WOD, April 11, 2023

April 11, 2023

CrossFit – Tue, Apr 11Warm upHip Halo/Banded 7’s<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionthen:<ol><li>Snatch grip push press. Feet jumping position</li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.</li><li>Drop Snatch, feet jumping position to landing, no drive,</li><li>Snatch balance</li></ol>then:<a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a>Then before workout: 2 sets: 200m Ski Or Row (moderate) 25 Single Unders 10 Step Back Lunge 10 Alt. Leg V-UpPower Snatch (3 Pause High Hang Pw Snatch
2 Pause High Hang Pw Snatch
1 Pause High Hang Pw Snatch
60/65/70% of 1RM snatch
3 Pause High Hang Pw Snatch
2 Pause High Hang Pw Snatch
1 Pause High Hang Pw Snatch
65/70/73%
1 Pause High Hang Pw Snatch x 2
73%)*Pause for 2 seconds in the receive position before standing.Dr Bruce Bannon (Time)100-75-50 Double Unders 150’-100’-50’ Single Arm Overhead Dumbbell Lunge (50/35) *25 GHD Sit Ups after each set Option 2200-150-100 Single Unders 150’-100’-50’ Single Arm Overhead Dumbbell Lunge (35/25) *25 abmat Sit Ups after each setTarget Time:sub 11 minutesTime Cap:16 minutesAccessory work3 Sets 5 Ring Dips with 3 second pause at the top of each repetition. 1 Minute Weighted Forearm Plank :30-:45 Nose to Wall Hand Stand Hold (these are to help strengthen our jerk overhead positioning. So pretend like you have a 400# barbell overhead!)

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CrossFit WOD, April 10, 2023

April 10, 2023

CrossFit – Mon, Apr 10Warm up3 sets before front squat3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)2 sets before workout:1:00 Cardio (moderate) (your choice) 5 Box Get Over (40in) 10 Hanging Scap Retraction 5 Body (or Ring) RowsFront Squat (Every :90 x 5 sets:
5 Tempo Front Squat (3 seconds down, 3 second pause))5.5/ 6/ 7/ 7/ 7 RPE of 10Shoulder Press (10 Strict Barbell Press @ 6/10 RPE
8 Strict Barbell Press @ 7/10 RPE
6 Strict Barbell Press @ 8/10 RPE
4 Strict Barbell Press @ 9/10 RPE
2 Strict Barbell Press @ 10/10 RPE
AMRAP in 60 seconds of L Seated Strict Barbell Press @ Empty Barbell (45#/35#))E2MOM x 5 setsIncredible Hulk (Time)3 rounds For Time12 Burpee Box Get Overs (48) 24 Strict Pull Ups Option 23 rounds 12 Burpee Box Get Overs (40) 24 Strict Pull Ups (banded or Aussie)Target Time:7-8 minutesTime Cap:12 minutesAccessory work12 minute EMOM minute 1: 12 Deficit PushUp 45lb plates minute2: 8 Seated Dumbbell Presses [2×50/35] [Scaled: 2×35/20] minute 3: 2-4 Wall Walks minute 4: Rest Score is TOTAL number of Wall Walks Completed

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CrossFit WOD, April 7, 2023

April 7, 2023

CrossFit – Fri, Apr 7Warm upBanded 7’s and Hip Halo2 sets3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative) Before the workout:10minutes moving through: 1:30 Cardio (easy to moderate) (your choice) :30 Handstand Hold 10 Hanging Scap Retractions, 6 Kip to Swings, 2 Kipping Pull Up 2-3 Front Squats (at or near workout weight)Front Squat (EMOM x 10 sets
Complete 1 rep and build in weight building toward a heavy for the day.)John 3:16 (AMRAP – Rounds)AMRAP 2 Minutes 10 Front Squats (155/105) 25′ Handstand Walk Max Reps Bar Muscle Ups -Rest 1 Minute b/t sets- *Complete Sets until you get to 25Bar Muscle Ups combined5 sets or 15minutes maxIf you finish before the 5th round, enter the number of round as score. If you do not get 25 BMU in 5rounds, enter the number you did achieve.Accessory work4×10 shoulder press

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CrossFit WOD, April 6, 2023

April 6, 2023

CrossFit – Thu, Apr 6Warm upBanded 7’s and Hip Halo1 Set of Row and 1 Set of Ski at: 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintCrossfit Body Building-ish4 Rounds 10 Barbell Bench Press @ RPE 7 -rest 1 minute- 10 Bent Over Banded Tricep Extension @ RPE 7 -rest 1minute- -then- 4 rounds 10 Incline Dumbbell Bench @ RPE 7 -rest 1 minute- 12 Resistance Band Chest Fly@ RPE 7 -rest 1 minutes -Galatians 2:20Teams of 3 AMRAP 20 Minutes P1: 10/8 Calorie Bike Erg** P2: 10/8 Calorie Row** P3: 10/8 Calorie Ski** 10 x 25ft Synchro Shuttle Runs**All partners start on a different machine at the same time. When all machines are completed by all partners (i.e. 30/24 calories total by all partners), your team of 3 will perform 10 Synchro Shuttle runs (25 ft.) together

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CrossFit WOD, April 5, 2023

April 5, 2023

CrossFit – Wed, Apr 5

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CrossFit WOD, April 4, 2023

April 4, 2023

CrossFit – Tue, Apr 4Warm upBanded 7’s and Hip Halo2Sets 300m Row (easy to moderate) 10 Single Arm Dumbbell High Pull (each side) (moderate) 5 No Jump Burpee 10 Hanging Scap Retractions, 5 Kip to Swings 20 Alt Leg V-Up 1 round before the workout 2 Dumbbell Hang Power Cleans (at workout weight) 2 Burpee over dumbbells 4 Toes to barDeadlift (E2Mom x 4 sets
15 reps @ 7/10 RPE)These reps need to be smooth and unbroken.John 4: 9-10 (AMRAP – Reps)1:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken set of 8+ -rest 30 seconds- 1:00: Burpee over dumbbells -rest 30 seconds- 1:00: Toes to bar in unbroken sets of 8+ -rest 30 seconds- 2:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 4+ -rest 30 seconds- 2:00: Burpee over dumbbells -rest 30 seconds- 2:00: Chest to Bar Pull Ups in unbroken sets of 4+ -rest 30 seconds- 1:00: Dumbbell Hang Power Cleans (2×50/35) in unbroken sets of 8+ -rest 30 seconds- 1:00: Burpee over dumbbells -rest 30 seconds- 1:00: Toes to bar in unbroken sets of 8+Goal is max reps of each movement in the given time period. attempt to stay within the minimum number of unbroken reps (8 or 4) for each set.score = number of total reps for the entire workout.Goal = 16 reps for each set.Accessory work4 Rounds 10 Double DB Incline Row @ Moderate weight – maintain control and quality RPE 7 -Rest 1 minute- 12 Reverse Grip Lat Pulldown @ moderate weight – maintain quality RPE 7 -Rest 1 minute- 10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality RPE 7 -Rest 1-2 minutes b/t rounds-

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CrossFit WOD, April 3, 2023

April 3, 2023

CrossFit – Mon, Apr 3Warm upHip Halo and Banded 7’s3 Sets: 5 Lateral Box Step Ups (each side) 5<a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)then before workout:2Sets 1:00 Ski or Row (moderate) 10 PVC Pass Through 10 PVC Overhead Squat 25 Single Unders :30 Wall Facing Handstand Hold 5 Inchworm w/Push Up -Then- Warm Up to Overhead Squat weight.Back Squat (10:00 to establish a 3 RM back squat)Romans 5:8 (5 Rounds for reps)5 sets (1 set every 3:30) 5 Overhead Squats (185/125) 50 Double Unders 5 Wall WalksOption 25 sets (1 set every 3:30) 5 Overhead Squats (135/95) 50 Double Unders 5 Wall WalksThese reps start from the floor. Try to squat snatch your first rep.Time cap each round: 2:30(no less than 1:00 REST each set)score = time for each roundAccessory work6 minute EMOM Every minute on the minute complete: 15 seconds Handstand Hold into 5 Strict Handstand Pushups *against wall —rest 1 minute – 3 minute EMOM Every minute on the minute complete: 5 Strict Handstand Pushups into 15 second Handstand Hold Score is TOTAL number of Strict HSPU Completed

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CrossFit WOD, March 31, 2023

March 31, 2023

CrossFit – Fri, Mar 31Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>Front Squat: 2Sets of<a target="_blank" href="https://app.sugarwod.com/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> 3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)<h3 id="4movementprepactivationandincreasingheartrateperformafterthelifting">4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>2Sets 1:00 Row (easy to moderate) 5 Inchworm w/Push Up 10 Double Front Rack Kettlebell Front Squat (light to moderate) :20 Wall Facing Handstand HoldFront Squat (5x 3)3 x 1-1/4 Front Squat @ 6.5/10 RPE 3 x 1-1/4 Front Squat @ 7/10 RPE 3x 1-1/4 Front Squat @ 7.5/10 RPE 3 x 1-1/4 Front Squat @ 8/10 RPE 3 x 1-1/4 Front Squat @ 8.5/10 RPEAnt man and the wasp (Time)Partner workout20 Wall Walks 40 Double Front Rack Kettlebell Squats (2×70/53) 60/48 Calorie Row 200m Kettlebell Farmer Carry (2×70/53) 60/48 Calorie Row 40 Double Front Rack Kettlebell Squats (2×70/53) 20 Wall Walks30 min cap *Split reps as desiredAccessory workShoulder press4 sets: 10 reps @ – RPE 7 *Rest 2:00-2:30 b/t sets 4 Rounds 12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 10 DB Spider Curls @ moderate weight – maintain quality RPE 7 10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds-

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CrossFit WOD, March 30, 2023

March 30, 2023

CrossFit – Thu, Mar 30Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>8-12 minutes moving through: 10/8 Calorie Row(moderate) 10/8 Calorie Bike 10 Hanging Scap Retractions 10 Lateral Box Step Up (each side)Deadlift (4×10)4 sets: 10 reps @ – RPE 6-7 *Rest 2:00-2:30 b/t setsKang the conqueror (AMRAP – Reps)15 minute AMRAP: 5-4-3-2-1 Strict Pronated Pull Up Dumbbell Burpee Box Step Overs (2×50/35) (24/20)Accessory work4 Rounds 10 Ring Row – Feet Elevated @ Moderate weight – maintain control and quality RPE 7 12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality RPE 7 10 DB Preacher Curl @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds-

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CrossFit WOD, March 29, 2023

March 29, 2023

CrossFit – Wed, Mar 29

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CrossFit WOD, March 28, 2023

March 28, 2023

CrossFit – Tue, Mar 28Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>1:00 bike(easy) -into- Bike: Arms & Legs: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Legs Only: 40sec easy, 20sec mod, 10sec fast, Rest 20sec, Arms Only: 40sec easy, 20sec mod, 10sec fast -into- 1:00 bike(moderate)Bench Press (Weight)3 sets: 5 Seated Overhead DB Press 7 Incline DB Press Max Flat Bench DB Bench Press E2MOMCassie Lang (Time)2 sets: 12-9-6 (9-7-5) Calorie Row Calorie Echo Bike *30 Double Unders after each round -Rest 3 minutes between sets-7 min each setAccessory work1 Power Clean @70-75% of 1RM Power Clean 1 Power Clean @70-75% of 1RM Power Clean 1 Power Clean @70-75% of 1RM Power Clean 1 Power Clean @70-75% of 1RM Power Clean 1 Power Clean @70-75% of 1RM Power Clean *Be FAST and SMOOTH. Shut it down while you feel like you could add at least 20-25% more load if you had too 9 minute EMOM Every minute on the minute complete the following: 2 Wall Walks then 4 Wall Facing Kipping Handstand Push Ups *The HSPU begin AFTER the 2nd wall walk SEE VIDEO ON HOW TO KIP HSPU WALL FACING Score is TOTAL number of HSPU for workout

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CrossFit WOD, March 27, 2023

March 27, 2023

CrossFit – Mon, Mar 27Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><pre><code>
</code></pre><h3 id="3barbellprep">3. Barbell Prep</h3>Back Squat: 3 Sets: 5 Lateral Box Step Ups (each side) 5<a target="_blank" href="https://youtu.be/g0LeYOeGB4M">baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1)<h3 id="4movementprepactivationandincreasingheartrateperformafterthelifting">4. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>2Sets 1:00 Cardio (moderate) (your choice) 5 No Jump Burpee 15 Banded Good Morning 5 Wall Ball (light)Back Squat (2-4-6-4-2 )2 Back Squat 4 Back Squat 6 Back Squat 4 Back Squat 2 Back Squat *Move up in weight each set. **In between sets perform 5 Seated Box Jump.QUantumania (Time)10 rounds: 4 Burpees 6 Kettlebell Swings (70/53) 8 Wall Balls (20/14)12 minute CapAccessory work3 Sets x 8 Bench Good Morning *Perform a good morning sitting straddle on a bench. In 5 working sets or less, work up to a 7/10 RPE Power Snatch + Overhead Squat that is FAST and SMOOTH

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CrossFit WOD, March 24, 2023

March 24, 2023

CrossFit – Fri, Mar 24Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>8-12 minutes moving through: 1:00 Jog (moderate) 5 Box Jump w/Step Down 15 Banded Good Morning 5 Hand Release Push Up -Then- Warm Up to Deadlift weight.Shoulder Press (4 x 10)4 sets: 10 reps @ – RPE 6-7 *Rest 2:00-2:30 b/t setsShoulder Press (Bottoms up single arm kettlebell press )4 sets: 10 reps (each side) – RPE 8 *Rest 1:00-1:30 b/t setsGhost pepper (Time)Partner Throwdown Friday Option 1: 10 sets 10 Box Jumps 24”/20” (OR 30 Double Unders) 15 Deadlifts (135/95) 15 Push Ups 100m sprint Run -Rest while your partner goes (OR rest 2 minutes b/t sets)- Option 2: Partner Version 10 Synchro Box Jumps 24”/20” (OR 30 Double Unders) 15 Syncro Deadlifts (135/95) 15 Synchro Push Ups 100m sprint Run (together) -Rest 2 minutes b/t sets-2 min per set cap.Accessory workTake 10 Minutes to establish a 3 RM Push Jerk 12 minute EMOM minute 1: 8 Strict Ring Pull Ups minute 2: 2-4 Pullovers on Rig minute 3: 2 Rope Climbs 15ft

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CrossFit WOD, March 23, 2023

March 23, 2023

CrossFit – Thu, Mar 23Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>2-3 Sets 1:00 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell High Pull (each side) (light/moderate) 10 Front Squat (empty bar) -Then- Warm Up to Power Clean and Front Squat weightDeadlift (4 x 10)4 sets: 10 reps @ – RPE 6-7 *Rest 2:00-2:30 b/t setsPower Snatch (Take 10 min to establish 2 rep max )Take 10 minutes to establish a 2 RM Power SnatchHabanero (AMRAP – Reps)AMRAP 12 Minutes 1-3-5-7-9…. Power Cleans (115/80) Front Squats (115/80) Lateral Burpees Over BarAccessory work3 rounds 90 Double Unders 30 GHD SIt Ups 10 Bar Muscle Ups

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CrossFit WOD, March 22, 2023

March 22, 2023

CrossFit – Wed, Mar 22

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CrossFit WOD, March 21, 2023

March 21, 2023

CrossFit – Tue, Mar 21Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthelifting">3. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)</h3>2-3 Sets 1:00 Bike (moderate) 10-20 Shrugs in Handstand Hold 5 Single Arm Dumbbell Press (each side) (moderate) -Then- Warm Up with 2-3 Kipping Handstand Push UpJalapeño (Time)40/32 Calorie Assault Bike 20 Handstand Push Ups 400m Run 30/24 Calorie Assault Bike 15 Handstand Push ups 300m Run 20/16 Calorie Assault Bike 10 Handstand Push ups 200m Run 10/8 Calorie Assault Bike 5 Handstand Push ups 100m Run18 min capClean (5x 1
Clean pull + clean +front squat )1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7/10 RPE 1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 7.5/10 RPE 1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8/10 RPE 1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 8.5/10 RPE 1 Clean Pull + 1 Hang Squat Clean + 1 Clean + 1 Front Squat @ 9/10 RPEBench Press (5×3)3 Bench Press @6/10 RPE 3 Bench Press @7/10 RPE 3 Bench Press @8/10 RPE 3 Bench Press @9/10 RPE 3 Bench Press @10/10 RPE *Move up in weight each set. *Perform 5 Chin Up in between sets.Accessory workRun Anaerobic Capacity Warm-up: 3 sets: 3x (60m sprint at 9/10 RPE, 1min walk) Full recovery b/t sets Main Workout 350m at RPE8.5, 250m at RPE8.5, 250m at RPE8.5, 150m at RPE8.5, 150m at RPE8.5, 150m at RPE8.5, Walk 200m b/t reps

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CrossFit WOD, March 20, 2023

March 20, 2023

CrossFit – Mon, Mar 20Warm up<h3 id="open">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>Snatch: A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionthen 2Sets 1:00 Cardio (moderate) 12 Hanging Scap Retraction, 6 Kip to Swing, 3 Strict Pull Up 6 Overhead Squat with Empty Bar 6 Power Snatch with Empty Bar -Then- Warm Up to Overhead Squat and Power Snatch weight.Snatch (5 x 1
Snatch pull +snatch high pull + 2 full snatch )1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 7.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 8.5/10 RPE 1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 9/10 RPEBack Squat (2-4-6-8-10)2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight. **In between sets, perform 5 Seated Box Jump. ***This will be our last week of these so really push that set of 10!Banana pepper (Time)3 rounds 8 Overhead Squats (115/80) 24 Pull Ups 6 min cap -at 8minutes- 3 rounds 8 Power Snatch (115/80) 24 Wall Balls (20/14)6 min capAccessory work1-2-3-4-5-4-3-2-1 20yd Sled Push (Start with 1×45/1×35 add 1 plate every round up to 5 and back down) Rope Climbs

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CrossFit WOD, March 17, 2023

March 17, 2023

CrossFit – Fri, Mar 17Warm up2-3 Sets 1:00 Bike (moderate) 10 Front Squat (45/35) 10 Strict Press (45/35) 10 Hanging Scap Retraction 2-4 Strict Pull Ups -then- Build to Thruster weight.Leprechaun (AMRAP – Rounds and Reps)AMRAP 20 Minutes 30/24 Calorie Assault Bike (OR 24/18 Calorie Echo Bike) 20 Thrusters (65/45) (Unbroken) 10 Strict Chest to Bar Pull Ups Option 2 24/18 Calorie Assault Bike (OR 18/12Calorie Echo Bike) 15 Thrusters (65/45) (Unbroken) 10 Strict Pull Ups/banded pullups/aussie pullpsTarget score = 4roundsDead Stop Front Squat (E2MOM 2 reps x 5 sets:

6.5/7/7.5/8/8.5 RPE of 10)Set the rack height at the parallel, or lower, position (bottom of the front squat). Crawl under and assume the bottom position and stand effectively squatting in reverse, from the bottom up.*make certain you are as deep as mechanics and mobility will allow. **this is not about weight, its about building strength from the bottomAccessory Work8 minute EMOM minute 1: Max Strict Deficit Push Ups (Deficit = 45lb plates) **chest & thighs MUST touch floor AND leave the floor at the same time [ no snaking!] and FULL lockout at top for rep to count. minute 2: rest 60 seconds continue this for 8 minutes Score is repetitions of your LOWEST round.

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CrossFit WOD, March 16, 2023

March 16, 2023

CrossFit – Thu, Mar 16Warm up2-3 Sets 1:00 Row (moderate) 10 Single Arm Russian KB Swing (each side, light) 10 Single Arm KB Press (each side, light) 20 Step Back LungePower Snatch (10:00 to find a 3-rep max )Emerald Isle (Time)For time:10-20-30 Hang Kettlebell Clean and Jerks (2×44/26) 75ft Double Kettlebell Front Rack Walking Lunge (2×44/26) after each set Option 2: Hang Kettlebell Clean and Jerks (2×35/15) 60ft Double Kettlebell Front Rack Walking Lunge after each set Time cap: 15:00Accessory Work4 Rounds 10 Seated Arnold Press RPE 7 -rest 1 minute- 10 Barbell Drag Curls RPE 7 -rest 1 minute- -then- 4 Rounds 12 Leaning Lateral Raise RPE 7 -rest 1 minute- 10 DB Preacher Curl RPE 7 -Rest 1 min–(see below link for video description)<a target="_blank" href="https://www.youtube.com/watch?v=D07XHj7G7iA">Seated Arnold Press</a> <a target="_blank" href="https://www.youtube.com/watch?v=i63PYCo3SQ8">Barbell Drag Curls</a> <a target="_blank" href="https://www.youtube.com/watch?v=Qc3v4fAdv9c">Leaning Lateral Raise</a> <a target="_blank" href="https://www.youtube.com/watch?v=R4s8obKxrro">DB Preacher Curl</a>

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CrossFit WOD, March 14, 2023

March 14, 2023

CrossFit – Tue, Mar 14Warm upBanded 7’s and Hip Halo2-3 Sets 0:30 Jogging Shuttle runs 10 Alt. Leg V-Up 10 Hanging Scap Retrations5 Kip to swingSt Patrick (Time)For time, partition any way: Run 1 mile (1600m) 100 Toes to bar Option 2 Run 1 mile (1600m) (or 10:00 max) 75Toes to bar/KTE/Dragon Flags**Partitioned any way means just that….break this up any way you want as long as the mile is ran, and the reps are completed.Time Cap = 18:00Clean and Jerk (E2MOM x 5 sets:
1 Clean Pull + 1 Power Clean to Parallel + 1 Clean + 1 Jerk
6.5/7/7.5/8/8.5 RPE of 10)Try and keep this as a complex and keep your hands on the barbell through the entire complex.Accessory Work3-4 Rounds 10 Elevated Toe Double DB Romanian Deadlift @RPE 7 -rest 1 minute- 10 Bent Over Barbell Row – Underhand Grip @RPE 7 -rest 1 minute- 12 Lat Pulldowns @RPE 7 -rest 1 minute- 10 Seated Neutral Grip BandedRow @RPE 7 -Rest 2-3 min b/t rounds-

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CrossFit WOD, March 13, 2023

March 13, 2023

CrossFit – Mon, Mar 13Warm up2Sets :30 Row (moderate) 5 Inchworm w/Push Up 10 Single Arm Dumbbell Thruster (light) (5 each side)2 sets (at workout pace): :30 Row 2 Lateral Burpee over Rower 3 Wall Balls (at workout weight and height)Ireland (6 Rounds for reps)18 Minute EMOM 6 Sets: Minute 1: 200/175m Row Minute 2: 10 Lateral Burpees over Rower Minute 3: 15 Wall Balls (11’) (20/14) Option 2:18 Minute EMOM 6 Sets: Minute 1: 174/150m Row Minute 2: 10 Lateral Burpee stepover Rower Minute 3: 10Wall Balls (20/14) as high as possible:45 work and :15 restscore reps per roundRx round = 225 repsBack Squat (Weight)E2MOM x 5 sets2-4-6-8-10*ascending reps and ascending weight**5 seated box jumps between each round of squatsscore = weight on set of 10Accessory Work3-4 Rounds 10 Barbell Bench Press @ RPE 7 -rest 1 min- 10 Single Arm Standing Tricep Extension w/ band (each side) @ RPE7 -rest 1 min- 10 Double DB Incline Bench Press @ RPE 7 -rest 1 min- 10 Double DB Skull Crushers @ RPE 7 -Rest 2-3 min b/t rounds-

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CrossFit WOD, March 10, 2023

March 10, 2023

CrossFit – Fri, Mar 10Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3-4 Sets 1:00 Jog 25 Single Under 10 Single Arm High Pull R/L (Moderate) 20 Alt. Leg V-Up -Then- Warm Up to Power Clean weight.Ursula (Checkmark)16 Minute EMOM 4 Rounds Minute 1 – 50 Double Unders Minute 2 – 5 Power Cleans (155/105) Minute 3 – 200m Run Minute 4 – 10 GHD Sit Ups (OR 15 Abmat Sit Ups)Push Press (1 x 3 )Take 10 Minutes to establish a 3 RM Strict Press.

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CrossFit WOD, March 9, 2023

March 9, 2023

CrossFit – Thu, Mar 9Warm up1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintAriel and Prince Eric (Checkmark)5 sets: 600m Row at RPE5, 3 Minute Echo Bike at RPE3, - Rest 1 minute b/t sets- 6. Min per round capHang Snatch (2 sets of the ladder)2 Times Through: Hang Snatch Speed Ladder 5 Hang Snatch @ 5/10 RPE 4 Hang Snatch @ 6/10 RPE 3 Hang Snatch @ 7/10 RPE 2 Hang Snatch @ 8/10 RPE 1 Hang Snatch @ 9/10 RPE *Rest as needed in between sets **Record heaviest set as score.

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CrossFit WOD, March 7, 2023

March 7, 2023

CrossFit – Tue, Mar 7Warm up1. <a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3 Sets 1:00 Row (moderate) 15 Banded Good Morning 10 Inchworm w/Push Up -Then- Warm Up to Deadlift weight.Under the sea (Time)4 sets 10 Deadlifts (185/125) 20 Push Ups -rest 1 minute b/t sets- *Reps ideally unbroken :90 cap per roundClean (4×1)1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6/10 RPE 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 6.5/10 RPE 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7/10 RPE 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 7.5/10 RPE 1 Clean Lift Off + 1 Clean Deadlift to Mid Thigh + 1 Power Clean to Parallel + 1 Clean @ 8/10 RPEBench Press (5 sets
2x 5 reps
3 x 4 reps )5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row 5 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row 4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row 4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row 4 Bench Press @ 8-8.5/10 RPE + 5 Tempo Single Arm Dumbbell Row *Move up in weight each set *Perform 10 TEMPO Single Arm Dumbbell Row (5 each side) in between sets (3 second descent, 1 second hold at the top and bottom of each rep)

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CrossFit WOD, March 6, 2023

March 6, 2023

CrossFit – Mon, Mar 6Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Jog (Easy-Moderate) 10 Hanging Scap Retraction 10 Banded Air SquatThe little mermaid (Time)DELOAD WEEKRun 1000m -into- 5 Rounds 5 Strict Pull Ups 15 Air Squats -into- Run 1000m 16 min capSnatch (5×1)1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6/10 RPE 1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 2 Snatch @ 6.5/10 RPE 1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE 1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE 1 Snatch Lift Off + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 8/10 RPEBack Squat (5×4)Build to a set of 4 Back Squat @8/10 RPE

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CrossFit WOD, March 3, 2023

March 3, 2023

CrossFit – Fri, Mar 3MetconWe will post 23.3 once it is announced! As we get more info (warm ups, strategy, etc.) available we will be posting it here.

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CrossFit WOD, March 2, 2023

March 2, 2023

CrossFit – Thu, Mar 2Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=xHxprWItWsY&ab_channel=CrossFitMayhem">Crossover Symmetry Activation Plus</a></h3>OR<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement<h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><pre><code>* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
</code></pre><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>10minutes moving through: 300m Row 8 Dumbbell Goblet Squat (Light-Moderate) 8 Single Arm Press R/L (Light-Moderate) 4 Single Arm Thruster R/L (Light-Moderate) -Then- Warm Up to Dumbbell weight on all movements.Snickerdoodle (Checkmark)OTM (On the Minute. aka EMOM) 2 sets: Minute 1: 12/10 Calorie Row Minute 2: 8 Dumbbell Front Squats (2×50/35) Minute 3: 12/10 Calorie Row Minute 4: 6 Dumbbell Push Press (2×50/35) Minute 5: 12/10 Calorie Row Minute 6: 4 Dumbbell Thrusters (2×50/35) Minute 7: 12/10 Calorie Row Minute 8: 2 Dumbbell Squat Clean Thrusters (2×50/35) -rest until 10:00 before star

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CrossFit WOD, March 1, 2023

March 1, 2023

CrossFit – Wed, Mar 1

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CrossFit WOD, February 28, 2023

February 28, 2023

CrossFit – Tue, Feb 28Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Bike (build from easy to moderate) 10 Box Jump w/Step Down (increase height each set) 20 Alt. Leg V-Up 10 Hanging Scap Retractions, 5 Kip to Swing 5 Box DipOatmeal raisin cookie (AMRAP – Reps) 5 Sets (20 Minutes) Minute 1: Max Calorie Bike Minute 2: Max Box Jump Overs (24”/20”) Minute 3: (Sets 1, 3, and 5 Toes to bar; Sets 2 and 4: Max unbroken set Bar Muscle Ups Minute 4: Rest Max Toes to Bar in minute: 20 aka stop if you get to 20. *Max Bar Muscle Up in minute: 10 aka stop if you get to 10.Clean and Jerk (5 full complex’s )1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6/10 RPE 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 6.5/10 RPE 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7/10 RPE 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 7.5/10 RPE 1 Clean Deadlift + 1 Hang Clean + 1 Front Squat + 1 Jerk @ 8/10 RPEBench Press (5 x 5 )5 Sets x 5 Bench Press @8-8.5/10 RPEAccessory work 7 sets 25/20 Calorie Ski 75’ Handstand walk -Rest 90 seconds b/t sets- 4 sets: 25’ Yoke Carry (425/295) 50’ Sandbag Carry (150/100) 75’ Sled Push (3×45/2×45) 100’ Dumbbell Carry (100/70) -rest until fully recovered b/t sets-

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CrossFit WOD, February 27, 2023

February 27, 2023

CrossFit – Mon, Feb 27Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>10minutes moving through: 1:00 Row (easy to moderate) 25 Single Under 10 PVC Pass Through 10 Single Arm High Pull (each side) (light to moderate) 10 Single Arm Press (each side) (light to moderate) 10 Inchworm w/Push Up -Then- Build to Clean and Jerk and Snatch weight.Chocolate Chip cookie (Checkmark)5 sets 50 Double Unders Odd sets: 10 Clean and Jerks (95/65) Even Sets: 10 Power Snatches (95/65) 10 Bar Facing Burpees -Rest 1:00 between sets- Cap of 2:00 each setScale option to meet cap5 sets 35 Double Unders Odd sets: 10 Clean and Jerks (75/55) Even Sets: 10 Power Snatches (75/55) 10 Bar Facing Burpees -Rest 1:00 between sets-Back Squat (2-4-6-8-10)2 Back Squat 4 Back Squat 6 Back Squat 8 Back Squat 10 Back Squat *These will be ascending reps AND ascending weight. *In between sets perform 5 Seated Box Jumps. *Keep track of your weights as you will be seeing this rep scheme frequently.Accessory work 3 High Hang Muscle Snatch @ 5/10 RPE 3 High Hang Muscle Snatch @ 5/10 RPE 2 High Hang Muscle Snatch @ 6/10 RPE 2 High Hang Muscle Snatch @ 6/10 RPE 1 High Hang Muscle Snatch @ 7/10 RPE *Rest 2 Minutes between sets. Take 10 minutes to establish a 3RM Overhead Squat. 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE 1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE *These will be all touch and go! No dropping the barbell.

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CrossFit WOD, February 24, 2023

February 24, 2023

CrossFit – Fri, Feb 24Warm upWe will post 23.2 once it is announced! As we get more info (warm ups, strategy, etc.) available we will be posting it here.

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CrossFit WOD, February 23, 2023

February 23, 2023

CrossFit – Thu, Feb 23Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="openandquarterfinals">Open and Quarterfinals</h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Echo Bike (easy to moderate) 10 Front Squat (45/35) 10 Push Press (45/35) 5 Wall Ball (Light) -Then- Warm Up to Thruster weight.Lord Farquaad (AMRAP – Reps)EMOM 6 minutes Odd Minutes: 15 Wall balls (20/14) (10’) Even Minutes: 12/10 Calorie Echo Bike -rest 2 minutes- EMOM 6 minutes Odd Minutes: 10 Thrusters (95/65) Even Minutes: 12/10 Calorie Echo BikeHang Power Snatch (1×1)Take 10 minutes to establish a 3 RM High Hang Power Snatch.Hang Power Clean (3×10)3 Sets x 10 High Hang Power Snatch *Build in weight each set. *Rest as needed in between sets.

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CrossFit WOD, February 21, 2023

February 21, 2023

CrossFit – Tue, Feb 21Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3 Sets 0:45 Row (easy to moderate) 0:45 Bike (easy to moderate) 10 Single Arm High Pull (Light-Moderate) (each side) 15 Russian Kettlebell Swing (Moderate) 5 Inchworm 3 Strict Pull UpPrincess Fiona (Time)3 Rounds 12 Dumbbell Snatches (50/35) 4 Burpee Pull Ups -rest 1 minute- 2 Rounds 24 Dumbbell Snatches (50/35) 8 Burpee Pull Ups 12min cap, rest is includedClean and Jerk (5 x 1 )1 Power Clean + 1 Push Jerk @ 6/10 RPE 1 Power Clean + 1 Push Jerk @ 6.5/10 RPE 1 Power Clean + 1 Push Jerk @ 7/10 RPE 1 Power Clean + 1 Push Jerk @ 7.5/10 RPE 1 Power Clean + 1 Push Jerk @ 8/10 RPEBench Press (5×3)5 Sets x 3 Bench Press *Move up in weight each set.Accessory workEcho Bike 6 Sets 30 Cal @430 watts :90 Legs only @170 watts :15 sprint *new set every 4:30

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CrossFit WOD, February 20, 2023

February 20, 2023

CrossFit – Mon, Feb 20Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3 Sets 1:00 Row (moderate) 15 Single Unders 15 Double UndersShrek (Time)5 rounds 250m Row 25 Double Unders (MUST Be unbroken) 25 Single Unders (MUST Be unbroken) Time cap 12:00Snatch (3-2-1-1-1)3 Power Snatch @ 5/10 RPE 2 Power Snatch @ 6/10 RPE 1 Power Snatch @ 6.5/10 RPE 1 Power Snatch @ 7/10 RPE 1 Power Snatch @ 7.5/10 RPE *These will be all touch and go! No dropping the barbell.Back Squat (4×3)3 Back Squat @ 70-75% 1 RM Back Squat 3 Back Squat @ 70-75% 1 RM Back Squat 3 Back Squat @ 70-75% 1 RM Back Squat 3 Back Squat @ 70-75% 1 RM Back SquatAccessory work27-21-15-9 Front Squats (95/65) Toes to bar -Rest 3 minutes- 27-21-15-9 Shoulder to Overhead (95/65) 11-9-7-5 Bar Muscle Ups

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CrossFit WOD, February 16, 2023

February 16, 2023

CrossFit – Thu, Feb 16Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Assault Bike 20 Step Back Lunge 20 Alt. Leg V-Up 10 Kip to SwingNachos (AMRAP – Reps)3 sets 2 minute AMRAP 50ft Single Dumbbell Walking Lunge (50/35) 15 Toes to Bar Max Calorie Assault Bike in remaining time -Rest 90 seconds b/t sets-Snatch (4×5)5 Squat Snatches As Fast As Possible 5 Squat Snatches As Fast As Possible 5 Squat Snatches As Fast As Possible 5 Squat Snatches As Fast As Possible *These will NOT be cycled. These will be fast singles. Drop and go as fast as you can. * Start at 6/10 RPE and build in weight each set. *Rest as needed in between sets.

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CrossFit WOD, February 14, 2023

February 14, 2023

CrossFit – Tue, Feb 14Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Jog 10 Inchworm w/Push-Up 5 Box Jump w/Step DownFunnel cake (5 Rounds for reps) 5 Sets: 8×25’ Shuttle Sprints 8 Burpee Box Jump Overs (24/20) -Rest 1:1 b/t sets-2 min cap per roundClean (5-4-3-2
Clean plus thruster )5x 1 Clean + 1 Thruster 4x 1 Clean + 1 Thruster 3x 1 Clean + 1 Thruster 2x 1 Clean + 1 Thruster Rest as needed in between sets. *These will be cycled. See workout prep notes for example set!! * Start at 6/10 RPE and build in weight each setClean (3x 3 clean deadlift)3 Clean Deadlift @ 80% 1 RM Clean 3 Clean Deadlift @ 80% 1 RM Clean 3 Clean Deadlift @ 80% 1 RM Clean Accessory work5 sets 21/16 Calorie Bike Erg 15 Overhead Squats (95/65) 3 Rope Climbs 21/16 Calorie Bike Erg -Rest 90 seconds b/t sets-

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CrossFit WOD, February 13, 2023

February 13, 2023

CrossFit – Mon, Feb 13Warm up<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, & Games</h3><h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Row OR Cardio 15 Russian KB Swing (Moderate-Heavy) 15 Banded Air Squat 10 Single Arm Press R/L (Light-Moderate) -Then- Warm Up to Kettlebell weights.Hot dog (Time)4 Sets: 12 Kettlebell Swings (53/35) 12 Kettlebell Goblet Squats (53/35) 12 Single-arm kettlebell Push Press (53/35) (6 each side) -rest 1 minute after each set-2:00 cap each setBack Squat (3 x 10
Tempo 4 sec down 1 sec in the bottom 3 sec up and 1 sec at the top)3 Sets x 10 Tempo Back Squat @6-7/10 RPE Tempo: 4 seconds down, 1 second pause at bottom, 3 seconds up, 1 second pause at topAccessory work1 Snatch From the Blocks @ 5/10 RPE 1 Snatch From the Blocks @ 5/10 RPE 1 Snatch From the Blocks @ 6/10 RPE 1 Snatch From the Blocks @ 6/10 RPE 1 Snatch From the Blocks @ 6/10 RPE *Rest 2 minutes between sets. *Bar height should be right above the knee. 1 Snatch Balance @6/10 RPE 1 Snatch Balance @6/10 RPE 1 Snatch Balance @6/10 RPE 1 Snatch Balance @6/10 RPE 1 Snatch Balance @6/10 RPE

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CrossFit WOD, February 10, 2023

February 10, 2023

CrossFit – Fri, Feb 10Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3Sets 14/11 Calorie Bike (easy to moderate) 7 Sit Ups, 7 V Ups 14 Air SquatsEric Mathews (Time)50/40 Calorie Bike -into- 4 Rounds 20 GHD Sit Ups *4 Bear Complex (135/95) -into- 50/40 Calorie Bike *1 Bear Complex Rep = 1 clean + 1 front squat + 1 push press + 1 back squat + 1 push press<ul><li>Target Time:sub 13 minutes</li><li>Time Cap:16 minutes</li></ul>Front Squat (5×1)1 Pause Front Squat @ 7/10 RPE 1 Pause Front Squat @ 7.5/10 RPE 1 Pause Front Squat @ 8/10 RPE 1 Pause Front Squat @ 8.5/10 RPE 1 Pause Front Squat @ 9/10 RPE * Pause: 2 second hold in bottom of squat *The 2 second hold in the bottom is the focus/priority. Don’t pick a weight that you cannot hold that pause with.Accessory work10 Split Jerk @6/10 RPE 8 Split Jerk @7/10 RPE 6 Split Jerk @8/10 RPE 4 Split Jerk @9/10 RPE 2 Split Jerk @10/10 RPE *These will be cycled. *Move up in weight each set and build to a heavy set of 2. *Keep your movement fluid and precise. 1 Clean Pull + 1 Clean From Block @ 65% 1RM Clean 1 Clean Pull + 1 Clean From Block @ 68-70% 1RM Clean 1 Clean Pull + 1 Clean From Block @ 73-75% 1RM Clean 1 Clean Pull + 1 Clean From Block @ 78-80% 1RM Clean 1 Clean Pull + 1 Clean From Block @ 83-85% 1RM Clean 1 Clean Pull + 1 Clean From Block @ 85+% 1RM CleaN AMRAP 6 Minutes 2 rounds 20/16 Calorie Row 80 Double Unders *After the 2 rounds: Max Strict Handstand Push Ups in remaining -rest 2 minutes- AMRAP 6 Minutes 2 rounds 20/16 Calorie Row 80 Double Unders *After the 2 rounds: Max Muscle Ups in remaining -rest 2 minutes- AMRAP 6 Minutes 2 rounds 20/16 Calorie Row 80 Double Unders *After the 2 rounds: Max Distance Wall Walks in remaining time

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CrossFit WOD, February 9, 2023

February 9, 2023

CrossFit – Thu, Feb 9Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>8Minute Moving through: 1:00 Row (moderate) (your choice) 10 Inchworm w/Push Up 10 Alt. Leg V-Up 10 Hanging Scap Retractions, 5 Kip to Swing 5 Single Arm Dumbbell High Pull (each side) (moderate) 5 Single Arm Dumbbell Press (each side) (moderate)Mr Feeney (AMRAP – Rounds and Reps)AMRAP 18 Minutes 18 Alternating Dumbbell Hang Clean and Jerks (50/35) 18 Dumbbell Facing Burpees 18 Toes to Bar<ul><li>Target Rounds:6+</li><li>Minimum Rounds before scaling:4</li></ul>Snatch (10-8-6-4-2)10 Squat Snatch 8 Squat Snatch 6 Squat Snatch 4 Squat Snatch 2 Squat Snatch -Rest as needed in between sets- *These will be cycled. *Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2. *Keep your movement fluid and precise!Accessory work Take 10 minutes to establish a 3 rep max Squat Snatch 2 Floating Snatch Deadlift @ 100% 1 RM Snatch 2 Floating Snatch Deadlift @ 100% 1 RM Snatch 2 Floating Snatch Deadlift @ 105% 1 RM Snatch 2 Floating Snatch Deadlift @ 105% 1 RM Snatch 2 Floating Snatch Deadlift @ 105+% 1 RM Snatch 2 Floating Snatch Deadlift @ 105+% 1 RM Snatch *On the eccentric, go down until JUST before the barbell touches the ground, but don’t let it touch! You’ll then move immediately into the next rep3000m Run Easy *Every 2 minutes perform a 5 second surge (up to ~95% effort)

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CrossFit WOD, February 7, 2023

February 7, 2023

CrossFit – Tue, Feb 7Warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem"><a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3>3. Movement Prep/Activation and Increasing Heart Rate</h3>2Sets Row 1:30 easy :30 moderate 1:00 easy :30 moderate/fast :30 easy :30 fast :30 rest :10 sprintCory and Topanga (2 Rounds for reps)5 Sets: 500m Row -rest 1 minute between sets- -rest 3 minutes- 5 Sets: 10 x 25ft Shuttle Runs -rest 30 seconds between sets- <ul><li>Target Time each set (for the 5 sets of rowing):sub 1:50/2:03</li><li>Target Time each set (for the 10 sets of shuttle runs):sub 40 seconds</li><li>Time Cap each set (for the 5 sets of rowing):2:10/2:30</li><li>Time Cap each set (for the 10 sets of shuttle runs):1 minute</li></ul>Thruster (5 sets. 8-6-4-2-2)8 Clusters 6 Clusters 4 Clusters 2 Clusters 2 Clusters -E2MOM *These will be cycled. Move up in weight each set and build to a heavy set of 2 *Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.Accessory workBuild to a heavy Cluster in 10 minutes 5 2" Deficit Clean Deadlift @ 100% 1 RM Clean 5 2" Deficit Clean Deadlift @ 100% 1 RM Clean 5 2" Deficit Clean Deadlift @ 100% 1 RM Clean 5 2" Deficit Clean Deadlift @ 100% 1 RM Clean *use straps! 3 Bench Press @6/10 RPE 2 Bench Press @7/10 RPE 1 Bench Press @8/10 RPE 3 Bench Press @7/10 RPE 2 Bench Press @8/10 RPE 1 Bench Press @9/10 RPE

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CrossFit WOD, February 6, 2023

February 6, 2023

CrossFit – Mon, Feb 6Warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>2-3 Sets 1:00 Row (moderate) 7 Hand Release Push Up 7 Single Arm KB Thruster (Light) (each side) 7 Single Leg Box Step Up (each side) (SF and Games ONLY)Boy meets world (2 Rounds for reps)75 Air Squats 25 Push Ups 50 Wall Balls (20/14) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air Squats <ul><li>Target Time set 1:8-10 minutes</li><li>Target Time set 2:5-6 minutes</li><li>Time Cap set 1:14 minutes</li><li>Time Cap set 2:9 minutes</li></ul>Back Squat (5×3)3 Back Squat @ 80% 1RM Back Squat 3 Back Squat @ 80% 1RM Back Squat 3 Back Squat @ 85% 1RM Back Squat 3 Back Squat @ 85% 1RM Back Squat 3 Back Squat @ 90% 1RM Back SquatAccessory work1 Snatch Pull +1 Snatch @ 75% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 80% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 85% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 75% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 80% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 85% 1 RM Snatch 1 Snatch Pull +1 Snatch @ 85%+ 1 RM Snatch -Rest 2 minutes between sets- 2 Snatch Balance @ 75% 1 RM Snatch 2 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 2 Snatch Balance @ 75% 1 RM Snatch 2 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 85%+ 1 RM Snatch 3×6 reps Barbell Good mornings Build in weight each set Perform a :30 Weighted Forearm Plank in between sets

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CrossFit WOD, February 5, 2023

February 5, 2023

CrossFit – Sun, Feb 5

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CrossFit WOD, February 3, 2023

February 3, 2023

CrossFit – Fri, Feb 3Warm upBanded 7ship halo3 sets10-15 cal row10 hang scalp retractions6 kip to swing2 hanging knee raises10 air squats10 single arm DB high pulls each side3-5 ring dipsBad blood (Time)Open 14:414 min AMRAP60 cal row50 T2B40 wall balls30 power cleans (135/95)20 ring muscle upsFront Squat (5 x 2 )2 at 7/102 at 7.5/102 at 8/102 at 8.5/102 at 9/103 sec down 2 in the bottomtempo is key pick weight to hit the repsPush Jerk (5-4-3-2 )1 push jerk plus 1 split jerk5x 1 pj + 1 sj6/104x 7/103x 8/102x 9/10Accessory work12 min EMOM4 roundsminute 1 – 4 KB hang snatch right 4 KB hang snatch left (53/35)min 2 – 4 kb hang clusters rightmin 3 4 kb hang clusters left 2 sets15-10-5Deadlift (315-225)T2Brest 1:1 b/t sets

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CrossFit WOD, February 2, 2023

February 2, 2023

CrossFit – Thu, Feb 2Warm upBanded 7ship halo2-3 sets1:30 cardio (row)10 no jump burpee5 box jump over2-3 squat cleans building in weightSnatch (Power snatch plus squat snatch 1×1)Spend 10 min to build to a heavy complexSnatch (5-4-3-2)5 ps + squat snatch at 6/104 ps + ss at 7/103 ps + ss at 8/102 ps +ss at 9/10E90Shake it off (Time)100 burpee box jump overs (24/20)every 2 min perform 5 squat cleans (135/95)start the work out with 5 SCcap 20 mingoal sub 15

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CrossFit WOD, February 1, 2023

February 1, 2023

CrossFit – Wed, Feb 1

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CrossFit WOD, January 31, 2023

January 31, 2023

CrossFit – Tue, Jan 31Warm upBanded 7ship haloburgener warm up clean 6 min1 min bike10 hang scrap retractions5 kip to swing5-10 push upsClean (1×1 build to a heavy squat clean and push jerk)10 min to build to a heavy complexBench Press (5-3-1-5-3-1 )5- at 7/103 at 8/101 at 9/105 at 8/103 at 9/101 at 10/10I knew you were trouble (Time)4 sets (1 set every 3:30)14/11 cal echo bike7 BMU14/11 Cal bikesub 18/14 call on assaultcap 3:00 min each set

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CrossFit WOD, January 30, 2023

January 30, 2023

CrossFit – Mon, Jan 30Warm UpBanded 7’ship halo’2 sets1:00 Cardio (your choice)25 single unders10 inchworms with push up10-15 KBS (light to moderateTaylor Swift (Time)3 sets8-6-4 devil press (2×50/35)perform 40 DU after each round of Devil pressrest 2 min Between setscap of 5 min per set.goal of 3:30 to 4:00 min per setSnatch (3-2-1-3-2-1-1)3 at73-75%2 at 78%1 at 80%3 at 73-752 at 781 at 801 at 80 plusE:90Back Squat (5 x 4 )75-80-85-85-85%Accessory workSnatch balance 3-2-1-3-2-170-75-80-70-75-80 Good Morning4 sets 7 barbell good morningbuild in weight each setperform :30 forearm plank in between sets

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CrossFit WOD, January 6, 2023

January 6, 2023

CrossFit – Fri, Jan 6Warm-up3-4 Sets 1:00 Jog (build from easy to moderate/fast) 10 Front Squat (45/35) 5 Shoulder Press from Squat Stance (45/35) 5 Thruster (45/35) -Then- Build to Thruster weight.Workout of the DayFor Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (115/80) 2-4-6-8-10-12-14-16-18-20 25ft Shuttle RunOption 2For Time: 1-2-3-4-5-6-7-8-9-10 Thrusters (95/65) 2-4-6-8-10-12-14-16-18-20 25ft Shuttle RunTarget Time: 10:00Time cap: 15:00WeightliftingFront Squat (E2MOM
3 Seconds Down, 3 Second Hold in Bottom

2 Tempo Front Squat @ 5.5/10 RPE
2 Tempo Front Squat @ 6/10 RPE
2 Tempo Front Squat @ 6.5/10 RPE
2 Tempo Front Squat @ 7/10 RPE)Push Press (Ev :90 Barbell Cycling
4×3 (These will be cycled)
Move up in weight each set.
Build to a 8/10 RPE.
Keep your movement fluid and precise .)

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CrossFit WOD, January 5, 2023

January 5, 2023

CrossFit – Thu, Jan 5Warm-up2-3 Sets 1:30 Row 10 Alt. Leg V-Up, 5 V Ups 7 Dumbbell Single Arm Power Clean (each side) (Moderate) -Then- Build to Power Clean weight.Workout of the DayAMRAP 15 minutes 50/40 Cal Row (buy in) -into- 10 GHD Sit Ups 1-2-3-4-5-6-7. Power Cleans (155/105)Option 2AMRAP 15 minutes 40/32 Cal Row (3:00 or less) -into- 10 Ab MatSit Ups 1-2-3-4-5-6-7. Power Cleans (185/125)WeightliftingHang Power Snatch (Every :90 x 6 sets
3-3-2-2-1-1 reps, building to a heavy hang power snatch)Hang Power Clean (Barbell Cycling E2MOM
10 Hang Power Snatch x 3 Sets
*Cycle AFAP (As Fast As Possible)
**Move up in weight each set.
***Start at a 6/10 RPE and end at 7-8/10 RPE)

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CrossFit WOD, January 3, 2023

January 3, 2023

CrossFit – Tue, Jan 3Warm Up 1:00 bikeBanded 7’s/Hip Halo5 reps of each :Zombie squatsRomanian Deadlifts1 and ¼ squatsMuscle cleansFront squatsWeightliftingHang Power Clean (EMOM x 10:00
2 hang power cleans)Build over the sets to approx 8.5/10 RPEDeadlift (Clean Deadlift 3×5)Workout of the Day4 sets: 25 Front Squats (95/65) 75 Double Unders 25 Pull Ups -rest 2minutes between sets-Option 24 sets: 25 Front Squats (75/55) 75 Double Under attempts/ 100 singles 25 Jumping Pull Ups -rest 2minutes between sets- Target time: 3:00 per roundtime cap: 4:00 per roundaccessory work4 Rounds 12 Bent Over Barbell Row (moderate weight) 10 Bent Over Banded Tricep Extension (moderate weight) 12 Lat Pulldowns (moderate weight) 10 Inverted Skull Crusher (moderate weight) -Rest 2-3 min b/t round-

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CrossFit WOD, January 2, 2023

January 2, 2023

CrossFit – Mon, Jan 2Warm Up 3 Sets: 1:00 Row (Build from easy to moderate) 5 Inchworm w/Push Up, 5 Half Bottom Burpees 10 Lateral Hop Over RowerWorkout of the DayElsa and Anna (8 Rounds for reps)8 sets 20/16 Calorie Row 10 Lateral Burpes Over Rower -rest 1 minute b/t sets-Target Time each set: sub 1:30Time Cap each set: 2:00WeightliftingMuscle Snatch (3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE
3 High Hang Muscle Snatch @6/10 RPE)stay light enough to keep these strict muscle snatchesHang Power Snatch (3 High Hang Power Snatch @ 65% 1 RM Snatch
3 High Hang Power Snatch @ 65% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch
2 High Hang Power Snatch @ 70% 1 RM Snatch)

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CrossFit WOD, December 30, 2022

December 30, 2022

CrossFit – Fri, Dec 30warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3><a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>: 3-5 reps at each movement <a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Coach B Coaching Skill Transfer Exercises Snatch</a>: 3-5 reps at each movement <a target="_blank" href="https://www.youtube.com/watch?v=jtoDGkvw7ss&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=5&ab_channel=MayhemAthlete">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a><h3 id="4movementprepactivationandincreasingheartrate">4. Movement Prep/Activation and Increasing Heart Rate</h3>3-4 Sets 0:30 Row (easy to moderate) 0:30 Bike (easy to moderate) 1-2 Squat Snatch (start light and build) 3-4 Power Clean and Jerks (start light and build) 40 Single Under -Then- Warm Up to Snatch and Clean and Jerk weight.the final countdown (AMRAP – Rounds and Reps)<h4>“The Final Countdown AMRAP 12 Minutes 1 Squat Snatch (155/105) 3 Clean and Jerks (155/105) 30 Double Unders</h4>Power Snatch (3-2-1-1-1)<h4>Power Snatch 3-2-1-1-1</h4>3 Power Snatch @ 65% 1 RM Power Snatch 2 Power Snatch @ 70% 1 RM Power Snatch 1 Power Snatch @ 75% 1 RM Power Snatch 1 Power Snatch @ 80% 1 RM Power Snatch 1 Power Snatch @ 85+% 1 RM Power SnatchScoring:LoadPower Clean (4-2-2-2-2-2)<h4>Power Clean + Push Jerk 4-2-2-2-2-2</h4>2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean 1 Power Clean + 1 Push Jerk @ 70% 1 RM Power Clean 1 Power Clean + 1 Push Jerk @ 75% 1 RM Power Clean 1 Power Clean + 1 Push Jerk @ 80% 1 RM Power Clean 1 Power Clean + 1 Push Jerk @ 85+% 1 RM Power CleanScoring:Loadaccessory work50’ Back Rack Walking Lunge (185/125) 25 GHD Sit Ups 50’ Back Rack Walking Lunge (185/125) -rest 0:90- 25 GHD Sit Ups 50’ Back Rack Walking Lunge (185/125) 25 GHD Sit Ups -rest 0:90- 50’ Back Rack Walking Lunge (185/125) 25 GHD Sit Ups 50’ Back Rack Walking Lunge (185/125)

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CrossFit WOD, December 29, 2022

December 29, 2022

CrossFit – Thu, Dec 29warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3 Sets: 1:15 Bike -rest 0:15- 1:15 Jog/Run -rest 0:15- 1:15 Calorie Row -rest 0:15-Midnight Kiss (7 Rounds for reps)<h4>Midnight Kiss 3:00 Max Calorie Assault Bike -3:00 rest- 3:00 Max 25ft Shuttle Run -3:00 rest- 3:00 Max Calorie Row -3:00 rest- 2:00 Max Calorie Assault Bike -2:00 rest- 2:00 Max 25ft Shuttle Run -2:00 rest- 2:00 Max Calorie Row -2:00 rest- 1:00 Max Calorie Assault Bike -1:00 rest- 1:00 Max 25ft Shuttle Run -1:00 rest- 1:00 Max Calorie Row *Sub Echo Bike for Rx’d if needed</h4>weight lifting today<h4>Front Rack Lunge (Heavy) + Heel Elevated Front Squat (Light – Controlled reps) 16-16-16-16</h4>6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps) 6 Front Rack Lunge (Heavy) + 10 Heel Elevated Front Squat (Light – Controlled reps) <hr /><h4>Bench Press (Heavy) + Bent Over Row (Heavy) 11-11-11-11</h4>3 Bench Press (Heavy) + 8 Bent Over Row (Heavy) 3 Bench Press (Heavy) + 8 Bent Over Row (Heavy) 3 Bench Press (Heavy) + 8 Bent Over Row (Heavy) 3 Bench Press (Heavy) + 8 Bent Over Row (Heavy)accessory work2 sets 4 rounds 5 Muscle Ups 50’ Handstand walk -Rest 5 minutes between sets-

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CrossFit WOD, December 28, 2022

December 28, 2022

CrossFit – Wed, Dec 28

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CrossFit WOD, December 27, 2022

December 27, 2022

CrossFit – Tue, Dec 27warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a></h3><pre><code>
</code></pre><h3 id="3abarbellprep">3a. Barbell Prep</h3><a target="_blank" href="https://www.youtube.com/watch?v=bGggJ0H0QI8&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=6&ab_channel=MayhemAthlete">Burgener Warm Up Clean</a> <a target="_blank" href="https://www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=8&ab_channel=MayhemAthlete">Front Squat Skill Transfer Exercises</a> <a target="_blank" href="https://www.youtube.com/watch?v=L8cpHqPPNyg&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=4&ab_channel=MayhemAthlete">3x High Hang Clean + 3x Hang Clean + 3x Clean</a><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation</h3>2-3 Sets 1:00 Echo or Assault Bike (moderate) 5 Up downs, 5 Half Bottom burpees 10 Banded Good Morning 3 Single arm Dumbbell Deadlifts (each side) (moderate) 3 Single arm Dumbbell Squat (each side) (moderate) 3 Single arm Dumbbell Push Press (each side) (moderate)Split Jerk (3-2-1-1-1-1-1)<h4>Split Jerk 3-2-1-1-1-1-1</h4>3 Split Jerk @ 65% 1 RM Jerk 2 Split Jerk @ 75% 1 RM Jerk 1 Split Jerk @ 80% 1 RM Jerk 1 Split Jerk @ 85% 1 RM Jerk 1 Split Jerk @ 90% 1 RM Jerk 1 Split Jerk @ 95% 1 RM Jerk 1 Split Jerk @ 100+% 1 RM JerkScoring:LoadEMOMClean (5 x 3 )<h4>Clean Pull + Clean + Jerk 5×3</h4>1 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 80-83% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 85-88% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 90-93% 1 RM Clean and Jerk 1 Clean Pull + 1 Clean + 1 Jerk @ 95-98% 1 RM Clean and JerkE90Scoring:LoadBlack Eyed Peas and Collard Greens (Time)<h4>Black Eyed Peas & Collard Greens</h4>9 Rounds 6 Dumbbell Deadlifts (2x50s/35) 6 Dumbbell Front Squats (2x50s/35) 6 Dumbbell Push Presses (2x50s/35) *Everytime you break perform 7 Burpee over Dumbbells* 9 Rounds 6 Dumbbell Deadlifts (2x40s/30) 6 Dumbbell Front Squats (2x40s/30) 6 Dumbbell Push Presses (2x40s/30) *Everytime you break perform 7 Burpee over Dumbbells* 9 Rounds 6 Dumbbell Deadlifts (2x35s/25) 6 Dumbbell Front Squats (2x35s/25) 6 Dumbbell Push Presses (2x35s/25) *Everytime you break perform 7 Burpee over Dumbbells*Scoring:Time 17 min capaccessory work<h4>Clean Deadlift 5×1</h4>1 Clean Deadlift @ 105% 1 RM Clean 1 Clean Deadlift @ 105% 1 RM Clean 1 Clean Deadlift @ 105% 1 RM Clean 1 Clean Deadlift @ 105% 1 RM Clean 1 Clean Deadlift @ 105% 1 RM CleanScoring:Load 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1 minute<a target="_blank" href=" Smash</a>(each side) 1 minute<a target="_blank" href=" Ball Glute Smash</a>(each sid 1-2 minute<a target="_blank" href=" to Floor Stretch</a>(each side) 2 minute<a target="_blank" href=" Stretch</a> 1-2 minute<a target="_blank" href=" Stretch</a> <a target="_blank" href=" Minutes Downward dog to Upward Dog Transition</a>

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CrossFit WOD, December 26, 2022

December 26, 2022

CrossFit – Mon, Dec 26warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionB)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation</h3>2Sets 1:00 Row 10 Hanging Scap Retraction, 5 Kip to Swing 10 Alt. Leg V-Up, 5 Sit Ups 5 Inchworm with Push Up :20 Wall Facing Handstand HoldSnatch (3-3-2-2-2-2
)<h4>Snatch Pull + Snatch 3-3-2-2-2-2</h4>2 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 2 Snatch Pull + 1 Snatch @ 75% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 80% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 85% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 90% 1 RM Snatch 1 Snatch Pull + 1 Snatch @ 95-100% 1 RM SnatchScoring:LoadFront Squat (5 x 1 )<h4>Front Squat 5×1</h4>Take five reps to build to a heavy single for the day.Scoring:LoadTimes Square Ball Drop (Time)<h4>Times Square Ball Drop 5-10-15-20-15-10-5 Chest to bar Pull Ups or pull ups or aussie pull ups Sit Ups (ab Mat) *3 Wall Walks after each round</h4> 15 min capAccessory work<h4>Snatch Balance 3-2-1-1-1-1-1</h4>3 Snatch Balance @ 60% 1 RM Snatch 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Balance @ 80% 1 RM Snatch 1 Snatch Balance @ 85% 1 RM Snatch 1 Snatch Balance @ 90% 1 RM Snatch 1 Snatch Balance @ 95% 1 RM Snatch 1 Snatch Balance @ 100+% 1 RM SnatchScoring:Load <h3 id="6cooldownafteryouaredonewitheverythinginthissession">6. Cool Down – (after you are done with Everything in this Session):</h3>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1-2 minute<a target="_blank" href=" Smash</a>(each side) 2 minute<a target="_blank" href=" Pipe Lat Stretch</a>OR<a target="_blank" href=" lat stretch</a>(choose any 3) (each side) 1-2 minute roll out trunk/abs with foam roller, sandbag, or medball

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CrossFit WOD, December 24, 2022

December 24, 2022

CrossFit – Sat, Dec 2412 Days of Christmas (Time)<h4>12 Days of Christmas 1 Rope Climb 2 Squat Cleans (135/95) 3 Muscle Ups 4 Burpees 5 Deadlifts (135/95) 6 Chest to bar Pull Ups 7 Toes to bar 8 Wall Balls (20/14) 9 Box Get Overs (40”/36”) 10 Back Rack Lunges (135/95) 11 Handstand Push Ups 12 Thrusters (135/95)</h4>

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CrossFit WOD, December 23, 2022

December 23, 2022

CrossFit – Fri, Dec 23warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>10minutes moving through 15/12 Calorie Bike (build from easy to moderate) 20 Box Step Up (10 each leg) :30 Front Rack Hold (start with empty bar and build to workout weight)O’ Holy night (Time)<h4>O’ Holy Night 20/16 Calorie Bike Erg 20 Front Rack Box Step Ups (75/55) (24”/20”) 20/16 Calorie Bike Erg 20 Back Rack Box Step Up (75/55) (24”/20”) 20/16 Calorie Bike Erg 20 Front Rack Box Step Ups (75/55) (24”/20”) 20/16 Calorie Bike Erg *Sub 15/12 Calorie Assault Bike or 12/10 Calorie Echo Bike for Rx’d if needed</h4>16min capPower Snatch (Snatch High Pull + Power Snatch Off Blocks 4-4-3-3-3)<h4>Snatch High Pull + Power Snatch Off Blocks 4-4-3-3-3</h4>2 Snatch High Pull + 2 Power Snatch @ 65% 1 RM Power Snatch 2 Snatch High Pull + 2 Power Snatch @ 70% 1 RM Power Snatch 1 Snatch High Pull + 2 Power Snatch @ 73% 1 RM Power Snatch 1 Snatch High Pull + 2 Power Snatch @ 75% 1 RM Power Snatch 1 Snatch High Pull + 2 Power Snatch @ 75-80% 1 RM Power SnatchScoring:LoadPower Clean (Clean Pull + Power Cleans + Push Jerk 4-4-3-3-3)<h4>Clean Pull + Power Cleans + Push Jerk 4-4-3-3-3</h4>1 Clean Pull + 2 Power Cleans + 1 Push Jerk @ 65% 1 RM Power Clean 1 Clean Pull + 2 Power Cleans + 1 Push Jerk @ 70% 1 RM Power Clean 1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 75% 1 RM Power Clean 1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 80% 1 RM Power Clean 1 Clean Pull + 1 Power Cleans + 1 Push Jerk @ 85-88% 1 RM Power CleanScoring:Load

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CrossFit WOD, December 22, 2022

December 22, 2022

CrossFit – Thu, Dec 22warm up<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, & Games</h3><h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthestrength">3. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)</h3>2 Sets 1:00 Cardio (your choice) (build from easy to moderate) 10 Hanging Scap Retraction, 10 Kip to Swing 5 Inchworm w/Push Up 10 Banded Air SquatCindy Lou Who (AMRAP – Rounds and Reps)<h4> AMRAP 20 Minutes 5 Pull Ups 10 Push Ups 15 Air Squats</h4>weight lifting<h4>Back Rack Step Ups + Heel Elevated Double KB Front Rack Squats 20-20-20-20</h4>10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats 10 Back Rack Step Ups + 10 Heel Elevated Double KB Front Rack Squats <hr /><h4>Weighted Push Ups + Weighted Pull Ups 16-16-16</h4>10 weighted Push Ups + 6 Weighted Pull Ups 10 weighted Push Ups + 6 Weighted Pull Ups 10 weighted Push Ups + 6 Weighted Pull Ups 10 weighted Push Ups + 6 Weighted Pull Upsaccessory work<h4>Deadlift 6-4-4-2</h4>6 Deadlift @ 7/10 RPE 4 Deadlift @ 7.5/10 RPE 4 Deadlift @ 7.5/10 RPE 2 Deadlift @ 8/10 RPEScoring:Load Complete 3 max effort sets of Rope Climbs: Each set you will work for 2 minutes –rest 2 minutes – Then after the final 2 minute rest complete: 3 Legless Rope Climbs starting from seated position.Scoring:Checkbox

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CrossFit WOD, December 21, 2022

December 21, 2022

CrossFit – Wed, Dec 21

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CrossFit WOD, December 20, 2022

December 20, 2022

CrossFit – Tue, Dec 20Warm Up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>2-3 Rounds 10 Single Arm Dumbbell Press (each side) (Light) 10 Dip Only (empty bar) 10 Front Squats (empty bar)<h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3><h3>8 Minutes moving through: 200m Row 40 Single Under 10 Alt. Leg V-Up</h3>Push Jerk (Push Jerk + Jerk 4-4-3-3-3
)2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk 2 Push Jerk + 2 Jerk @ 60% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 65% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 70% 1 RM Jerk 2 Push Jerk + 1 Jerk @ 70-75% 1 RM JerkScoring: LoadClean (Clean Pull + Panda Pull + Clean 4-4-3-3-3
)1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 2 Clean @ 60% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 65% 1 RM Clean 1 Clean Pull + 1 Panda Pull + 1 Clean @ 70%Rocking Around the Christmas Tree (Time)Bad Annie<h4> 100-80-60-40-20 Double Unders 50-40-30-20-10 Sit-ups</h4> 10 min capscaling option70-56-42-28-14 Double Unders 35-28-21-14-7 Sit-upsaccessory work<h4> </h4><h4>Clean Deadlift + Clean Pull 5-5-4-4-4</h4>2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean 2 Clean Deadlift + 3 Clean Pull @ 2” Deficit @ 75% 1 RM Clean 2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean 2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80% 1 RM Clean 2 Clean Deadlift + 2 Clean Pull @ 2” Deficit @ 80-85% 1 RM CleanScoring:Load<h4> </h4><h4>“Last Christmas”(SemiFinals & Games)</h4>AMRAP 6 Minutes 100’ Sled Push (4×45/3×45) 100’ Farmers Carry (2×126/88) -rest 1 minute- AMRAP 5 Minutes 75’ Sled Push (4×45/3×45) 75’ Farmers Carry (2×126/88) rest 1 minute- AMRAP 4 Minutes 50’ Sled Push (4×45/3×45) 50’ Farmers Carry (2×126/88)optional cool down<h3 id="6cooldownafteryouaredonewitheverythinginthissession">Cool Down – (after you are done with Everything in this Session):</h3>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 2-3 minute<a target="_blank" href="https://youtu.be/nS1xJ_ymEuU">Alternating Calf Stretch</a> <a target="_blank" href="https://www.youtube.com/watch?v=JOoTBdECBHI&ab_channel=MikeReinold">2 minute Ankle Dorsiflexion Stretch (each side)</a> *you choose which stretch you get the most stretch out of) 1-2 Minute Cobra Stretch

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CrossFit WOD, December 19, 2022

December 19, 2022

CrossFit – Mon, Dec 19warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionB)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3>2Sets 1:00 Bike (Echo OR Assault) (Moderate) 5 Single Arm DB Thruster (each side) (Light/Moderate)Snatch (Snatch Lift Off + Snatch Pull + Snatch
4-4-3-3-3)<h4>1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 2 Snatch @ 60% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 65% 1 RM Snatch 1 Snatch Lift off (1” off the ground) + 1 Snatch Pull + 1 Snatch @ 70% 1 RM Snatch</h4>its beginning to look a lot like Christmas (6 Rounds for reps)this is a DELOAD week, pick your weights accordingly to get in the time cap<h4> 6 Sets (1 set every 3 minutes) 15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike) 10 Dumbbell Thrusters (2×50/35)</h4>cap per round 2:00scale weight first then calorie totalaccessory work<h4>Snatch Balance + Overhead Squats 4-4-3-3-3</h4>2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch 2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch 2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM SnatchScoring:Load <h4>Pause Front Squat + 1 ¼ Front Squat + Front Squat 4-4-3-3-3</h4>1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat 1 Pause Front Squat + 1 ¼ front squat + 2 Front Squat @ 60% 1 RM Front Squat 1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 65% 1 RM Front Squat 1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70% 1 RM Front Squat 1 Pause Front Squat + 1 ¼ front squat + 1 Front Squat @ 70-75% 1 RM Front Squat * Pause is for 3 seconds in the bottom of the squatScoring:Loadoptional cool down<h3 id="6cooldownafteryouaredonewitheverythinginthissession">Cool Down – (after you are done with Everything in this Session):</h3>3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 1-2 minute<a target="_blank" href="https://youtu.be/6zxQkBZLoXs?t=9">Quad Smash</a>(each side) 1-2 minute<a target="_blank" href="https://youtu.be/7yYSvYfDJk4">Lacrosse Ball Glute Smash</a>(each side) 1-2 minute<a target="_blank" href="https://youtu.be/BCLpXrT3SjI">Elbow to Floor Stretch</a>(each side) 2 minute<a target="_blank" href="https://youtu.be/SUENf0yNR_A">Frog Stretch</a> 2 minute<a target="_blank" href="https://www.youtube.com/shorts/LmLSAeJ3aQQ">Couch Stretch</a>(each side) 2 minute<a target="_blank" href="https://youtu.be/op-eDU9eNqM?t=5">Pigeon Pose/Stretch</a>(each side)<ul><li>IF you are short on time, pick 2-3 of the above that you need to hit the most</li></ul>

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CrossFit WOD, December 16, 2022

December 16, 2022

CrossFit – Fri, Dec 16warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>10-15 minutes moving through: 12/10 Calorie Echo Bike (moderate) 8 Single Arm Dumbbell push Press (each side) (light/moderate) 8 Hanging Scap Retractions, 4 Kip to Swing, 2 Strict Pull Ups 8 Russian Kettlebell Swings (Heavy) 8 Single Arm Dumbbell High Pull (each side) (Moderate) -Then- Warm Up to weight and practice Butterfly Pull Ups.Arctic Puffi (Time)<h4>Arctic Puffin 5 Rounds 15 Push Jerks (95/65) 12 Chest to Bar Pull Ups 9 Sumo Deadlift High Pulls (95/65)</h4>10 min capPower Snatch (Power Snatch 5×3
3 Power Snatch @ 65% 1 RM Snatch
3 Power Snatch @ 68% 1 RM Snatch
3 Power Snatch @ 70% 1 RM Snatch
3 Power Snatch @ 73% 1 RM Snatch
3 Power Snatch @ 75-78% 1 RM Snatch

Scoring: Load)Power Clean (Power Clean + Push Jerk 4-4-3-3-3
2 Power Clean + 2 Push Jerk @ 68% 1 RM Clean and Jerk
2 Power Clean + 2 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk
2 Power Clean + 1 Push Jerk @ 73% 1 RM Clean)accessory workFor time: 5 Rope Climbs [20 ft] 4 Legless Rope Climbs [15ft] 3 Rope Climbs [20 ft] 2 Legless Rope Climbs [15ft] 1 Rope Climb [20 ft] <h4>Snatch Pull 3×4</h4>4 Snatch Pulls @ 95% 1 RM Snatch 4 Snatch Pulls @ 98% 1 RM Snatch 4 Snatch Pulls @ 98% 1 RM SnatchScoring:Load

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CrossFit WOD, December 15, 2022

December 15, 2022

CrossFit – Thu, Dec 15warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrateperformafterthestrength">3. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)</h3>2-3 Sets 1:00 Jog 5 Inchworms 10 Hanging Scap Retractions, 5 Kip to SwingNarwhal (AMRAP – Rounds and Reps)<h4>Narwhal AMRAP 10 Minutes 5 Bar Muscle Ups 10 Shuttle Runs (25’)</h4>weight lifting<h4>Back Rack Bulgarian Split Squats + Single Arm Suitcase Hold Heel Elevated Squats (Use heavy DB) 20-20-20-20</h4>10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats 10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats 10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats 10 Back Rack Bulgarian Split Squats + 10 Single Arm Suitcase Hold Heel Elevated Squats *10 each leg for Split Squat + 10 each arm for Squats. <h4>Weighted Push Ups + Weighted Chin Ups 17-17-17-17</h4>10 Weighted Push Ups + 7 Weighted Chin Ups 10 Weighted Push Ups + 7 Weighted Chin Ups 10 Weighted Push Ups + 7 Weighted Chin Ups 10 Weighted Push Ups + 7 Weighted Chin Ups

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CrossFit WOD, December 14, 2022

December 14, 2022

CrossFit – Wed, Dec 14

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CrossFit WOD, December 13, 2022

December 13, 2022

CrossFit – Tue, Dec 13warm up<h3 id="openquarterfinalssemifinalsgames">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>2-3 Rounds 10 Single Arm Dumbbell Press (each side) (Light) 10 Dip Only (empty bar) 10 Front Squats (empty bar)<h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3>2-3 Sets 15/12 Calorie Bike (moderate) 10 Box Step Up :20 Wall Facing Handstand Hold 3 Wall Walks 6 V Push UpsClean (Clean Pull + Clean + Jerk 4-4-3-3-3
2 Clean Pull + 1 Clean + 1 Jerk @ 70% 1 RM Clean and Jerk
2 Clean Pull + 1 Clean + 1 Jerk @ 75% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 80% 1 RM Clean and Jerk
1 Clean Pull + 1 Clean + 1 Jerk @ 83% 1 )Clean Pull (Clean Deadlift + Clean Pull 5-5-4-4-4
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 3 Clean Pull @ 90% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift + 2 Clean Pull @ 95% 1 RM Clean
2 Clean Deadlift)Artic Fox (AMRAP – Reps)<h4>Arctic Fox 4 sets AMRAP 2 Minutes 20 Double Dumbbell Front Rack Box Step Ups (2×35/20) (24/20) Max Wall Facing Strict Handstand Push Ups -rest 1 minute between sets-</h4>accessory workDeath By Bike Erg & GHD 1 Set Every 2 minutes: 15 GHD Sit Ups Bike Erg Calories *Start with 12/10 Calories and add 2 calories every set) <h4>Push Press + Push Jerk + Jerk 3×4</h4>1 Push Press + 1 Push Jerk + 2 Split Jerk @ 75-78% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 80-83% 1 RM Push Press 1 Push Press + 1 Push Jerk + 2 Split Jerk @ 85-90% 1 RM Push PressScoring:Load <hr /><h4>Push Jerk + Jerk 3×2</h4>1 Push Jerk + 1 Jerk @ 80% 1 RM Jerk 1 Push Jerk + 1 Jerk @ 85% 1 RM Jerk 1 Push Jerk + 1 Jerk @ 90% 1 RM JerkScoring:Load

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CrossFit WOD, December 12, 2022

December 12, 2022

CrossFit – Mon, Dec 12warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionB)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength">4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)</h3>2-3 Sets 1:00 Row (moderate) 10 No Jump Burpee (aka "Up Down") 10 Alt. Leg V-Up 10 Hanging Scap Retractions, Kip to Swing *You should be warmed up for Front Squat already.Snatch (Snatch Pull + Snatch High Pull + Snatch 4-4-3-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch)Polar Bear (Time)<h4>Polar Bear 3 rounds 10 Front Squats (135/95) 10 Toes to Bar 10 Bar Facing Burpees -rest until minute 7- For Time: 30 Bar Facing Burpees 30 Toes to Bar 30 Front Squats (135/95)</h4>6 min cap for the first part, rest until 7 min then start the bottom part15 min cap total timeaccessory work<h4>Snowy Owl (SemiFinals & Games)</h4>Run "2 sets: 90sec at RPE7, 3min30sec at RPE3, 90sec at RPE7, 3min30sec at RPE3, 90sec at RPE7, 3min30sec at RPE3, Rest 2min b/t sets"Scoring:Meters <h4>In The Hole Front Squat 3-3-2-2-1-1 (OR Tempo 3:2:1:1)</h4>3 In the Hole Front Squat @ 70% 1 RM Clean 3 In the Hole Front Squat @ 75% 1 RM Clean 2 In the Hole Front Squat @ 80% 1 RM Clean 2 In the Hole Front Squat @ 85% 1 RM Clean 1 In the Hole Front Squat @ 90% 1 RM Clean 1 In the Hole Front Squat @ 95-100% 1 RM Clean <h4>Snatch Push Press + Snatch Balance 4-3-3-2-2</h4>1 Snatch Push Press + 3 Snatch Balance @ 68% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 70% 1 RM Snatch 1 Snatch Push Press + 2 Snatch Balance @ 73% 1 RM Snatch 1 Snatch Push Press + 1 Snatch Balance @ 75% 1 RM Snatch 1 Snatch Push Press + 1 Snatch Balance @ 78-80% 1 RM SnatchScoring:Load

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CrossFit WOD, December 9, 2022

December 9, 2022

CrossFit – Fri, Dec 9warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>3-5 minute bike (start easy and build speed) -into- 3 sets: 5 inchworms 10 air squats -into- 3 sets: 10/8 Calorie Bike (moderate) 5 single arm dumbbell thrusters (each side) (light/moderate)<h3 id="4workoutprep"> </h3>Body by Brian (Time)<h4>Body By Brian</h4>FULL SEND FRIDAY!! 21-18-15-12-9 (18-15-12-9-6) Calorie Assault Bike Thrusters (95/65)18 min capPower Snatch (Power Snatch 3-3-2-2-2
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
2 Power Snatch @ 73-75% 1 RM Power Snatch

Scoring: Load)Power Clean (Power Clean + Push Jerk 5-4-4-3-3
3 Power Clean + 2 Push Jerk @ 60% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 65% 1 RM Power Clean
2 Power Clean + 2 Push Jerk @ 70% 1 RM Power Clean
1 Power Clean + 2 Push Jerk @ 73% 1 RM Power Clean
1 Power Clea)acc work<h4>Snatch Pull 5-5-5</h4>5 Snatch Pulls @ 85% 1 RM Snatch 5 Snatch Pulls @ 85% 1 RM Snatch 5 Snatch Pulls @ 85% 1 RM SnatchScoring:Load <hr /><h4>Deadlift 5-5-5-5</h4>5 Deadlift @ 9/10 RPE 5 Deadlift @ 9/10 RPE 5 Deadlift @ 9/10 RPE 5 Deadlift @ 9/10 RPEScoring:Load

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CrossFit WOD, December 8, 2022

December 8, 2022

CrossFit – Thu, Dec 8warm up<h3 id="openquarterfinalssemifinalsgames">Open, Quarterfinals, SemiFinals, & Games</h3><h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3movementprepactivationandincreasingheartrate">3. Movement Prep/Activation and Increasing Heart Rate</h3>8-12 minutes moving through: 250m Row (easy to moderate) 5 inchworms 10 Kettlebell goblet thrusters (light) 3 spiderman stretch (each leg), 5 Bottom Half Burpees 10 hanging scap retractions, 5 kip to swing on ringsJake Lockhurt (Time) Masters 35-44 1000m Row 75 Wall Balls (20/14) (10’) 50 Lateral Burpees Over Rower 25 Ring Muscle Ups/ BMU/ or jumping burpee pull upstime cap 20 min Front Squat (Front Rack Step Ups + Heel Elevated Front Squats 20-20-20-20
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 6/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ 7/10 RPE
10 Front Rack Step Ups + 10 Heel Elevated Front Squats @ )acc work<h4>DB Bench + DB Chinese Row 20-20-20-20</h4>10 DB Bench Press + 10 DB Chinese Rows @ 6/10 RPE 10 DB Bench Press + 10 DB Chinese Rows @ 7/10 RPE 10 DB Bench Press + 10 DB Chinese Rows @ 8/10 RPE 10 DB Bench Press + 10 DB Chinese Rows @ 9/10 RPEScoring:LoadAthletes Notes <h4>Face Up Chinese Plank + Sled Push</h4>:30 Face Up Chinese Plank + 100 ft Sled Push (Sprint) :30 Face Up Chinese Plank + 100 ft Sled Push (Sprint) :30 Face Up Chinese Plank + 100 ft Sled Push (Sprint) :30 Face Up Chinese Plank + 100 ft Sled Push (Sprint) *Score = weight of Sled **Add weight to Chinese Plank if you desire

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CrossFit WOD, December 7, 2022

December 7, 2022

CrossFit – Wed, Dec 7

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CrossFit WOD, December 6, 2022

December 6, 2022

CrossFit – Tue, Dec 6warm up<h3 id="1crossoversymmetryactivationplushttpswwwyoutubecomwatchvxhxprwitwsyab_channelcrossfitmayhem">1.<a target="_blank" href=" 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href=" Hip Halo Activation</a><code> </code></h3><h3 id="3abarbellprep">3a. Barbell Prep</h3><a target="_blank" href=" Warm Up Clean</a> <a target="_blank" href=" Squat Skill Transfer Exercises</a> <a target="_blank" href=" High Hang Clean + 3x Hang Clean + 3x Clean</a>2 Sets 6 Shuttle Runs (25’ = 1 rep) (easy to moderate pace) – practice transition and hand/feet placement 6 V Ups, 6 Sit Ups 1:00 Row(moderate) 3-6 strict pull ups, 1 halfway rope climbClean (2 Position Clean (Above Knee + Floor) + Jerk 4-4-3-3-3
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 2 Jerk @ 65% 1 RM Clean and Jerk
2 Position Clean (Above Knee + Floor) + 1 Jerk @ )metcon (Time)Masters 35-44 6 Sets (1 set every 2:30) 16 Shuttle Runs (25ft) 20 GHD Sit Ups -Rest 5 minutes- 6 Sets (1 set every 2:30) 20/16 Calorie Row 4 Rope Climbscap 2:15 per roundacc workDeficit Clean Pull @ 2" Deficit 5-5-5-5-5
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 85% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean
5 Clean Pulls @ 2” Deficit @ 90% 1 RM Clean

Push Press + Push Jerk 6-5-4-4-4
3 Push Press + 3 Push Jerk @ 60% 1 RM Push Press
3 Push Press + 2 Push Jerk @ 65% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 68% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 70% 1 RM Push Press
2 Push Press + 2 Push Jerk @ 73-75% 1 RM Push Press

Scoring: Load

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CrossFit WOD, December 5, 2022

December 5, 2022

CrossFit – Mon, Dec 5warm up<h3 id="1crossoversymmetryactivationhttpswwwyoutubecomwatchvy80mrnwkggk">1.<a target="_blank" href="https://www.youtube.com/watch?v=Gn0_1HAkEfE&list=PLNmWOCEX1SUYEV22aBa94WB2Z8Xi2eYGJ&index=57&t=0s&ab_channel=CrossFitMayhem">Banded 7s</a>- perform 7 reps of each movement</h3><h3 id="2mayhemhiphaloactivationhttpswwwyoutubecomwatchvnfabdabj310featureyoutube">2.<a target="_blank" href="https://www.youtube.com/watch?v=NfAbdabJ310&feature=youtu.be">Mayhem Hip Halo Activation</a><code> </code></h3><h3 id="3barbellprep">3. Barbell Prep</h3>A)<a target="_blank" href="https://www.youtube.com/watch?v=-ox6lqEY6FI&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=7&ab_channel=MayhemAthlete">Burgener Warm up Snatch</a>- 3-5 reps at each positionB)<a target="_blank" href="https://www.youtube.com/watch?v=ub0HX7JMQJY&list=PLvAVwtyBkTrSqXaJBa_DKeBQPMimB-lNT&index=14&ab_channel=MayhemAthlete">Skill Transfer Exercises Snatch</a>- 3-5 reps of each movement3)<a target="_blank" href="https://www.youtube.com/watch">3x High Hang Snatch + 3x Hang Snatch + 3x Snatch</a><h3 id="4movementprepactivationandincreasingheartrateperformafterthestrength"> </h3>8Minutes Moving through: 250m Row (easy to moderate) 8 double dumbbell deadlifts (light) 6 double dumbbell hang cleans (light) 4 double dumbbell push jerks (light) 250m Ski OR 500m Bike (easy to moderate) 8 double dumbbell deadlifts (light) 6 double dumbbell hang cleans (light) 4 double dumbbell push jerks (light)Snatch (2 Position Snatch (Above Knee + Floor) 2-2-2-2-2
2 Position Snatch @ 60% 1 RM Snatch
2 Position Snatch @ 65% 1 RM Snatch
2 Position Snatch @ 68% 1 RM Snatch
2 Position Snatch @ 70% 1 RM Snatch
2 Position Snatch @ 73-75% 1 RM Snatch)Front Squat (1 1/4 Front Squat 3-3-3-3-3
3 1 ¼ Front Squats @ 65% 1 RM Front Squat
3 1 ¼ Front Squats @ 70% 1 RM Front Squat
3 1 ¼ Front Squats @ 75% 1 RM Front Squat
3 1 ¼ Front Squats @ 78% 1 RM Front Squat
3 1 ¼ Front Squats @ 80-85% 1 RM Front Squat)hunscker and malone (Time)<h4>Hunsucker & Malone (Open & QuarterFinals)</h4>Masters 35-44 5 rounds 24 Deadlifts (95/65) 18 Hang power cleans (95/65) 12 Push jerks (95/65)14 min cap

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CrossFit WOD, December 3, 2022

December 3, 2022

12-3-22Metconweightlifting Snatch 1×1
Regardless of which Option you chose, enter your top weight for the day here.

Scoring: Load

Clean & Jerk 1×1
Regardless of which Option you chose, enter your top weight for the day here.

Scoring: Load

Back Squat 1×1
Heavy Single

EVERY SATURDAY:
You will be building to a heavy Back squat for the day in 5-6 sets. During the first week (aka today), you’ll take 60-65% of that single and hit it for a set of 20 reps. I want you guys to start conservative on week one!! You will have an idea of what we want to hit on the last week, but start conservative to give your body a chance to feel that stimulus, and then you will build up 5-10% each week from week one!

Scoring: LoadMetcon (Time)"JT Gone Crazy"
21/16 Calorie Ski (OR Row)
21 Handstand Push Ups
21 Push Ups
21 Ring Dips

15/12 Calorie Ski (OR Row)
15 Handstand Push Ups
15 Push Ups
15 Ring Dips

9/7 Calorie Ski (OR Row)
9 Handstand Push Ups
9 Push Ups
9 Ring Dips

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CrossFit WOD, December 2, 2022

December 2, 2022

12-2-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate
3 Sets
12/10 Calorie Echo Bike (moderate)
8 Up Downs, 4 Half Bottom Burpees
12 Lateral Hop Over Bar
8 Single Arm High Pull (each side) (Light/Moderate)
-Then-
Build to Power Clean weight.Metcon (Time)Kalua porkKalua Pork
5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean (165/115)
10 min cap

Power Snatch (5 x 3 )Power Snatch 5×3
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch

Scoring: LoadSnatch Pull (3 x 5 )Snatch Pull 3×5
5 Snatch Pulls @ 80% 1 RM Snatch
5 Snatch Pulls @ 83% 1 RM Snatch
5 Snatch Pulls @ 85% 1 RM Snatch

Scoring: LoadAccessory WorkHaupai Pie (SemiFinals & Games)
Masters 35-44
2 Sets:
50 GHD Sit Ups
50 Toes to bar
-rest 5 minutes b/t sets-

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CrossFit WOD, December 1, 2022

December 1, 2022

12-1-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate
2-3 Sets:
200m Ski
200m Row
10 Inchworms
5-10 Ring Kip to Swing
2-3 Ring Dip
-Then-
Build to Squat Snatch weight.Metcon (Time)Acai BowlsAcai Bowls
2 sets
1-2-3-4-4-3-2-1
Squat Snatch (135/95)
Ring Muscle Ups/bar muscle up/ or jumping pull up burpees
-rest 1:1 b/t sets-
8 min cap each set
Bench Press (4 x 10 + 10 )Bench Press + Bent Over Rows
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7/10 RPE
10 Bench Press + 10 Bent Over Rows @ 7.5/10 RPE
10 Bench Press + 10 Bent Over Rows @ 8/10 RPE

Deadlift (4 x 5 )Deadlift 4×5
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 9/10 RPE
5 Deadlift @ 9/10 RPE

Scoring: LoadAccessory WorkMayhem Mini-Pump – Lower Body Push/Pull (SemiFinals & Games)
4 Rounds
12 Back Racked Barbell Box Step-Ups (total) (moderate weight)
10 GHD Nordic (Hamstring) Curl
10 Band Pull Through (moderate tension)
15 Seated Dumbbell Calf Raise (moderate weight)
-Rest 1-2 min b/t round-

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CrossFit WOD, November 29, 2022

November 29, 2022

11-29-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
8-12 minutes moving through:
15/12 Calorie Row (moderate)
50 Single Unders
10 Hanging Scap Retractions, 5 Kip to Swing, 2-3 Strict Pull Up
5 No Jump BurpeePush Press (5-5-4-3-3)Push Press 5-5-4-3-3
5 Push Press @ 55% 1 RM Push Press
5 Push Press @ 60% 1 RM Push Press
4 Push Press @ 65% 1 RM Push Press
3 Push Press @ 70% 1 RM Push Press
3 Push Press @ 70-73% 1 RM Push Press

Scoring: LoadClean (5 x 4 )3 Position Clean (Above Knee, Below Knee, Floor) + Push Jerk 5×4
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70% 1 RM Clean and Jerk
3 Position Clean (Above Knee, Below Knee, Floor) + 1 Push Jerk @ 70-73% 1 RM Clean and Jerk

Scoring: LoadMetcon (Time)Hawaiian Shave IceHawaiian Shave Ice
60 Double Unders
30 Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
10 Burpee Pull Ups
60 Double Unders
20 Chest to Bar
60 Double Unders
30 Pull Ups
60 Double Unders

15 min time capAccessory WorkRow Anaerobic Power (SemiFinals & Games)
1500m at RPE3,
100m at RPE8-9, 200m at RPE2-3,
100m at RPE8-9, 200m at RPE2-3,
Rest 3min,
200m at RPE9, 300m at RPE1-2,
200m at RPE9, 300m at RPE1-2,
Rest 3min,
300m at RPE9.5, 400m at RPE1-2,
300m at RPE9.5, 400m at RPE1-2,

Scoring: Time

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CrossFit WOD, November 28, 2022

November 28, 2022

11-28-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2-3 Sets
1:00 Bike OR Row (moderate)
7 Single Arm KB Thruster (each side) (Light)
20 Step Back LungesSnatch (3 position snatch 5 x 3 reps)3 Position Snatch (High Hang, Above the Knee, Floor) 5×3
3 Position Snatch @ 55% 1 RM Snatch
3 Position Snatch @ 65% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70-73% 1 RM Snatch

High Hang Snatch + Above the Knee Snatch + Full Snatch

Scoring: LoadMetcon (Time)Huli Huli Chicken Huli Huli Chicken
4 sets (1 set every 4 minutes)
20/16 Calorie Bike Erg (OR Row)
20 Wall Balls (20/14) (10’)
50’ Overhead Walk Lunge (95/65)

time cap 3:30
Accessory WorkPause Front Squat 5×3
3 Pause Front Squat @ 65% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 70% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat
3 Pause Front Squat @ 75% 1 RM Front Squat

*Pause for 2 seconds at bottom of squat

Snatch Push Press + Pause Overhead Squat 5-5-4-3-3
3 Snatch push press + 2 Pause Overhead Squat @ 55% 1 RM Snatch
3 Snatch push press + 2 Pause Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 2 Pause Overhead Squat @ 65% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70% 1 RM Snatch
2 Snatch push press + 1 Pause Overhead Squat @ 70-73% 1 RM Snatch

* Pause for 2 seconds at bottom of Overhead Squat

Scoring: Load

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CrossFit WOD, November 25, 2022

November 25, 2022

11-25-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Mayhem Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
200m Jog
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Single Arm Press R/L (Light-Moderate)
10 Russian Kettlebell Swings (moderate)
10 Hanging Scap Retraction
10 Kip to Swing
5 Strict Pull UpMetcon (Time)pyramid helenpartner full send friday
Run 1200m
63 Kettlebell Swings (53/35)
36 Pull Ups
Run 800m
42 Kettlebell Swings (53/35)
24 Pull Ups
Run 400m
21 Kettlebell Swings (53/35)
12 Pull Ups

time cap 25 minPower Clean (3-3-2-2-2)Power Snatch 3-3-2-2-2
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
2 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 68% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch

Scoring: LoadDeadlift (3×5)Deadlift 3×5
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE
5 Deadlift @ 8/10 RPE

Scoring: Load

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CrossFit WOD, November 23, 2022

November 23, 2022

11-23-2212 Days of Thankfulness (Time)Option 1
1 250 Meter Row
2 Muscle-Ups (Ring or Bar)
3 Dumbbell Thrusters (50/35 lbs)
4 Burpee Box Jumps (24/20″)
5 Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (52/35)
8 Single-Arm DB or KB Snatches (4 each arm; 50/35 lbs)
9 Toes to Bar
10 Walking Lunges with Dumbbells (50/35 lbs)
11 Ring Dips
12 Man-Makers (50/35 lbs)

Option 2
1 200 Meter Row
2 Ring or Box Dips
3 Dumbbell Thrusters (35/20 lbs)
4 Burpee Box Step-ups (24/20″)
5 Hand Release Push-Ups
6 Jumping or Banded Pull-Ups
7 Kettlebell Swings (35/25)
8 Single-Arm DB or KB Snatches (4 each arm; 35/25 lbs)
9 Hanging Knee Raises
10 Walking Lunges with Dumbbells (35/25 lbs)
11 Banded Ring Dips
12 Man-Makers (35/25 lbs)

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CrossFit WOD, November 22, 2022

November 22, 2022

11-22-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
3a. Barbell Prep
Burgener Warm Up Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2-3 Sets
1:00 Row
10 Box Jump w/Step Down (Increase in height each set)
Shoulder Press (5-5-4-3-3)Shoulder Press 5-5-4-3-3
5 Shoulder Press @ 55% 1 RM Shoulder Press
5 Shoulder Press @ 60% 1 RM Shoulder Press
4 Shoulder Press @ 65% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press
3 Shoulder Press @ 70% 1 RM Shoulder Press

Scoring: LoadHigh-Hang Clean (high hang clean and jerk)High Hang Clean + Push Jerk 5×4
3 High Hang Clean + 1 Push Jerk @ 55% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 60% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 65% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 68% 1 RM Clean and Jerk
3 High Hang Clean + 1 Push Jerk @ 70% 1 RM Clean and Jerk

Scoring: LoadMetcon (Time)the turkey pardonThe Turkey Pardon
2 Sets (1 Set Every 7:00)
21-15-9
Calorie Row OR Ski
12-9-6
Box Jump Overs (30/24)

*Female Calories: 18-12-6
Accessory WorkClean Pull 5×3
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 80% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean
3 Clean Pull @ 85% 1 RM Clean

Scoring: Load

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CrossFit WOD, November 21, 2022

November 21, 2022

11-21-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
5-10 Minutes moving through:
0:45 Echo Bike or Assault Bike (moderate)
10 Single Arm Kettlebell Swings (each side) (moderate)
5 pistols to progressively lower target (start with a box and get lower each round) (each side)
Overhead Squat (5 x 1 complex)Snatch Push Press + Tempo Overhead Squat 5×3
2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 55% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch
2 Snatch push press + 1 Tempo Overhead Squat @ 60% 1 RM Snatch

*Tempo: 3.3.1.1

Scoring: LoadFront Squat (5x 3 tempo)Tempo Front Squat 5×3 (3:3:1:1)
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 65% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat
3 Tempo Front Squat @ 68% 1 RM Front Squat

*Tempo: 3 second descent, 3 second pause at bottom, 1 second ascent, 1 second pause at top

Scoring: LoadMetcon (Time)charlie brown thanksgivingA Charlie Brown Thanksgiving
50 Air Squats
25 Dumbbell Snatches (70/50)
50 Air Squats
-rest 1:1-
25 Pistols
50 Dumbbell Snatches (50/35)
25 Pistols

6 min cap per round Accessory WorkThanksgiving Travel
Run Aerobic Threshold
3 sets:
10min at RPE3,
Rest 90sec,
3x (45sec at RPE7, 90sec at RPE2).
No additional rest b/t reps or sets.

Scoring: Meters

Mayhem Mini-Pump – Upper Body Anterior (SemiFInals & Games)
3-4 Rounds
10 Tempo Barbell Bench Press (light/moderate weight) (3 sec descent, 1 sec pause at bottom, 2 sec ascent, 1 sec pause at top)
15 Incline Dumbbell Curls (light/moderate weight) (each side)
15-20 Banded Chest Fly – High to Low (light/moderate resistance)
30 Banded Curls
-Rest 2-3 min b/t rounds-

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CrossFit WOD, November 18, 2022

November 18, 2022

CrossFit – Fri, Nov 18Warm-up1:30 bike (:30 arms only, legs only, both)3 sets:5 Russian baby makers10 alternating box step ups5 BB tempo back squats (3131)10 alternating lunges Back Squat (TEST TIME!!!!)20:00 to find a 1RM Back SquatDoc Hudson (Time)For Time:50 Chest to Bar Pull Ups 50/40 Calorie Echo Bike 50 Chest to Bar Pull UpsOption 235 Chest to Bar Pull Ups 40/32 Calorie Echo Bike 35 Chest to Bar Pull Ups(scale with Aussie, banded, whichever is the biggest challenge)Time Cap = 10:00Accessory WorkFront Squat  3 sets of 1 @ 94%

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CrossFit WOD, November 17, 2022

November 17, 2022

CrossFit – Thu, Nov 17Warm-up2:00 bike at increasing speed3 sets 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)3x High Hang Clean + 3x Hang Clean + 3x CleanClean complex (Every :90 x 5 sets)Complete the following1 clean pull + 1 power clean6/7/8/9/10 RPEBarbell Bash (Time)For TIme:50 Deadlifts (135/95) 40 Shoulder to Overhead (135/95) 30 Front Squats (135/95) 20 Power Cleans (135/95) 10 Thrusters (135/95)Option 2Same Reps but Barbell = 95/65Time Cap = 15:00

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CrossFit WOD, November 16, 2022

November 16, 2022

CrossFit – Wed, Nov 16

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CrossFit WOD, November 15, 2022

November 15, 2022

CrossFit – Tue, Nov 15Warm-up5 shuttle runs, starting each with inch wormBurgener warm-up2 sets:3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Snatch Complex (Every :90 x 5 sets:)Complete the following:1 snatch pull + 1 power snatch6/7/8/9/10 RPE Snatch Complex (EMOM x 4 sets)Complete the following:2 snatch pulls + 2 snatch deadlifts9/9.5/10/10 RPETow Mater (Time)For Time:5 Rounds 20 Calorie Row 20 GHD Sit UpsOption 25 Rounds 15 Calorie Row 20 Med Ball Ab Mat Sit UpsTime Cap: 20:00Accessory Work7 Working Sets 1 Bench Press: Build to a heavy single for the day. 2 Weighted Chin Up: Build to a heavy set of 2 for the day.

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CrossFit WOD, November 14, 2022

November 14, 2022

CrossFit – Mon, Nov 14Warm-up2:00 bike at increasing speed3 sets 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)2 sets before the workout1:00 Row OR Bike (moderate) 20 Step Back Lunge 25 Single Under 20 Shrugs in Handstand HoldFront Squat (TEST TIME!!!
)Take 20:00 to find your 1 RM Lightning McQueen (2 Rounds for reps)2 Sets 2 Rounds 50’ Front Rack Walking Lunge (2×50/35) 50 Double Unders 50’ Handstand Walk 50 Double Unders -Rest 5 minutes b/t sets-Option 22 Sets 2 Rounds 50’ Front Rack Walking Lunge (2×35/25) 50 Double Unders Att or 100 Singles 3 Wall Walks 50 Double Unders Att or 100 Singles -Rest 5 minutes b/t sets-Time Cap = 8:00 per set(a set is 2 rounds)Accessory WorkFor time:100 Ab Mat situps

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CrossFit WOD, November 12, 2022

November 12, 2022

11-12-22Isildur/ Mordor (Checkmark)Isildur (Open, QuarterFinals, SemiFinals, & Games)
Masters 35-44
3 Rounds
20/16 Calorie Ski (OR Row)
20 Toes to Bar
-rest 1:1-
20/16 Calorie Ski (OR Row)
20 Chest to bar Pull Ups
-rest 1:1 b/t rounds-

*Sub Row for Rx’d if needed

Mordor (Open & QuarterFinals)
Masters 35-44
2 Minute EMOM
7 Power Snatches (115/80)
2 Minute EMOM
5 Power Snatches (135/95)
2 Minute EMOM
3 Power Snatches (155/105)
2 Minute EMOM
3 Power Clean and Jerks (155/105)
2 Minute EMOM
5 Power Clean and Jerks (135/95)
2 Minute EMOM
7 Power Clean and Jerks (115/80)

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CrossFit WOD, November 11, 2022

November 11, 2022

11-11-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation
3. Squat Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)Back Squat (6×1)Back Squat 6×1
6×1 @86% 1RM Back Squat

Scoring: LoadFront Squat (Weight)Front Squat 5×3
5×3 @80% 1RM Front Squat

Scoring: LoadBert (Time)Bert
50 Burpees
400 Meter Run
100 Push-Ups
400 Meter Run
150 Walking Lunges
400 Meter Run
200 Air Squats
Accessory WorkAccessory Finisher
4 Sets (Not For Time)
10 V-Up
15 Superman
20 Hollow Rocks

Scoring: Checkbox

4 sets
1 Legless rope climb (15’)
5 Sandbag cleans (150/100)
1 Legless rope climb (15’)
5 Sandbag cleans (150/100)
1 Legless rope climb (15’)
-rest 1:1 b/t sets-

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CrossFit WOD, November 10, 2022

November 10, 2022

11-10-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

3. SUCCESSORIES
3a. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2-3 Sets:
1:00 Cardio (your choice) (moderate)
25 Single Unders
10 Hanging Scap Retractions
3-5 Strict Pull Ups
20 Alt. Leg V-UpClean complex (Weight)Complete the followingPower Clean + Clean Panda Pull + Clean + Split Jerk 5×4
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 6.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 7.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 8.5/10 RPE
1 Power Clean + 1 Clean Panda Pull + 1 Clean + 1 Split Jerk @ 9/10 RPE

Scoring: LoadMetcon (AMRAP – Rounds)HalbrandHalbrand

AMRAP 12 Minutes
80 Double Unders
4 Rope Climbs
20 GHD Sit UpsAccessory WorkRow
5 sets:
400m at RP5
200m at RPE3

-rest as needed-

5 sets:
200m at RPE8,
100m RPE3,
100m at RPE9
Rest 2-3min b/t sets

2000m at RPE 3

Scoring: Time

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CrossFit WOD, November 8, 2022

November 8, 2022

11-8-22Warm-up1.Banded 7s – perform 7 reps of each movement

2. Mayhem Hip Halo Activation

A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

4. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
8-12 Minutes moving through (at easy to easy/moderate pace)
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morningSnatch (Weight)Snatch Pull + Snatch Panda Pull + Snatch 4-4-3-3-3
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE

Scoring: LoadGaladriel (Time)Galadriel
21-15-9 (18–12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 1:1-
21-15-9 (18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)

*Sub Echo Bike 18-12-6 (15-10-5) for Rx’d if needed
TARGET SCORE
Target Time each set: sub 6 minutes

Time Cap each set: 9 minutesAccessory WorkAccessory Finisher
3 Sets
10 Incline Dumbbell Bench Press
10 Barbell Row on GHD

*SemiFinals & Games perform only Barbell Row on GHD

Scoring: CheckboxAccessory WorkBrandyfoot (SemiFinals & Games)
Masters 35-44
2 sets:
50’ Handstand Walk
300m Run
150’ Handstand Walk
300m Run
50’ Handstand Walk
-rest 1:1 b/t sets-

-then-

4 sets:
Run
800m Moderate, 200m easy
-no rest b/t sets-

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CrossFit WOD, November 7, 2022

November 7, 2022

11-7-22Warm-up1. 3 min on the bike
2. Mayhem Hip Halo Activation
3. Squat Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)Back Squat (3×1)Back Squat 3×1
3×1 @86% 1RM Back Squat

Scoring: LoadFront Squat (10×3)Front Squat 10×3
10×3 @80% 1RM Front Squat

Scoring: LoadMetcon (Time)the rings of powerThe Rings of Power
15 Bar Muscle Ups
75 Wall Balls (20/14) (10’/9’)
15 Bar Muscle Ups

Scoring: Time

TARGET SCORE
Target Time: sub 5 minutes

Time Cap: 8 minutesAccessory WorkArondir (SemiFinals & Games)
Masters 35-44
4 Rounds for Quality (NOT for time)
16 Lunge steps with Bear Hug Hold (150/100)
75’ bear hug carry (150/100)
32 banded march bear hug March (150/100)
-Rest as needed b/t rounds-Accessory WorkSnatch Balance 5×2
2 Snatch Balance @ 6.5/10 RPE
2 Snatch Balance @ 7/10 RPE
2 Snatch Balance @ 7.5/10 RPE
2 Snatch Balance @ 8.5/10 RPE
2 Snatch Balance @ 9/10 RPE

Scoring: Load

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CrossFit WOD, November 4, 2022

November 4, 2022

CrossFit – Fri, Nov 4Warm-up1:00 mod bike ride – then -2 sets3 No Hand (Zombie) Front Squats 3 No Hand (Zombie) Front Squats 3 2 second Pause Front Squats 3 One and a quarter Front Squats 3 In the Hole Front Squats (last rep is a 10 second negative)then before workout:200m Row (moderate) 10 PVC Pass Through 10 Overhead Squat (Start with a PVC pipe and build into a light barbell) 5 Squat Snatch (Start with a PVC pipe and build into a light barbell)Jerk/Press Comlex (5 sets Every :90 of the following:
1 Dip + 1 Jerk + 1 BTN Dip + 1 Jerk BTN )complete the followingBTN= Behind the Neck: if you are uncomfortabel or unfamiliar with this movement, proceed with normal front rack.Bamm-Bamm Rubble (Time)For time: 21 Squat Snatches (95/65) 42/30 Calorie row 15 Squat Snatches (95/65) 30/24 Calorie row 9 Squat Snatches (95/65) 18/14 Calorie rowOption 2For time: 21 Squat Snatches (65/45) 30/24 Calorie row 15 Squat Snatches (65/45) 24/18 Calorie row 9 Squat Snatches (65/45) 14/8 Calorie rowTime Cap: 14:00Accessory Work3 Sets :30 KB Hollow Hold (Hold one kb overhead and one down at the chest/armpit) (:15 each arm)<a target="_blank" href="https://www.youtube.com/watch?v=Ey1gxjncGoA&ab_channel=CreatureFitness">KB Hollow Hold </a>

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CrossFit WOD, November 3, 2022

November 3, 2022

CrossFit – Thu, Nov 3Warm-upBanded 7’s and Hip Halo -then -2 sets of 5  with BB of the following;straight leg dead liftsZombie squatsmuscle cleans + strict presspower cleans + push presssquat cleans + split jerk – then - 3x High Hang Clean + 3x Hang Clean + 3x Clean - then – before the workout15/12 Calorie Ski (OR Row) (moderate) 10 Alt Leg V-Up, 5 V-Ups 5 No Jump Burpee 10 Push Ups 10 Hanging Scap Retractions, 5 Kip to Swing 3 Strict Pull Up 1 halfway rope climbClean complex (5 sets every :90:
1 Power Clean + 1 Clean + 1 Power Clean )Complete the following6/7/7.5/8/9 out of 10 RPEBarney Rubble (Time)For Time:50 Toes to Bar 40 Burpee to Bar (6” reach) 30 Strict Handstand Push Ups 20 Bar Muscle Ups 10 Rope ClimbsOption 2:40 Knee to Elbow 30 Burpee  20 Pike Push Ups 10 Pull Ups and Box Dips 5 Rope Climbs (scaled)Time Cap: 13:00

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CrossFit WOD, November 1, 2022

November 1, 2022

CrossFit – Tue, Nov 1Warm-upBurgener Warm Up x 2 (PVC/BB) – then -3x High Hang Snatch + 3x Hang Snatch + 3x SnatchBefore workout:2 Sets 1:00 Row (moderate) 15 Banded Good Morning 8 Deadlifts (start light and build in weight) 5 Box Jump w/Step Down (Increase height each set) -Then- Warm Up to Deadlift weight. Snatch Complex (5 sets of the following:
1 Power Snatch + 1 Snatch Panda Pull + 1 Snatch)Complete the following:6.5/7/7.5/8/8.5 out of 10 RPE Snatch Complex (4 sets of the following:
2 snatch deadlifts + 2 snatch pulls)Complete the following:90/95/100/100% of 1 RM snatchPebbles Flintstone (Time)For Time:42-30-18 Deadlift (155/105) Box jump Overs (24/20)Option 242-30-18 Deadlift (135/95) Box step Overs (24/20)Target Time: sub-8:00Time Cap: 11:00Accessory Work3 Sets 10 Dumbbell Bench Press 10 Supinated Grip Barbell Row

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CrossFit WOD, October 31, 2022

October 31, 2022

CrossFit – Mon, Oct 31Warm-up:90 bike then 3 Sets: 5 Lateral Box Step Ups (each side) 5 <a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) - then before the workout - 2 Sets 1:00 bike 10 Air Squat 5 Inchworm w/Push Up 10 Hanging Scap Retraction 5 Strict Pull UpBack Squat (5 sets of 3 @ 76%)Fred Flintstone (Time)4 rounds 400m run   40 Air Squats -Straight into- 3 Rounds 300m Run 30 Push Ups -Straight into- 2 Rounds 200m Run 20 Strict Pull UpsSub shuttle runs if raining or too cold400m = 25/ 300m = 15/ 200m = 10Time Cap = 30:00Accessory Work2 Sets (Not for time) 20 GHD Sit Ups w/Med Ball 20 Parallette Kick Through and Back 20 KB Side Bends (10 each side)(on your own)

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CrossFit WOD, October 28, 2022

October 28, 2022

CrossFit – Fri, Oct 28Warm-up3 Sets 1:00 Cardio (your choice) (moderate) 4 Single Arm KB Thruster R/L (Light) (each side) 10 Hanging Scap Retractions, 5 Kip Swings, 2 Strict Pullups 30 Single Unders or line hops4 sets of 4 reps (2 sets PVC/2 BB)strict presspush presspush jerkthen 3 x 3 tall jerk and jerk balanceJerk/Press Comlex (Every :90 x 5 sets:
1 Dip + 1 Push Jerk + 1 Dip + 1 Jerk)complete the following6/7/8/9/10 RPEDip = front rack, cork screw knees to dip as if preparing to jerk, then recoverGomez Addams (Time)150 Wall Balls (20/14) 300 Double Unders 30 Muscle Ups *Partition as desiredOption 2130 Wall Balls (14/10) 400 Single Unders 20 Burpee Pull ups *Partition as desiredTarget Time 14:00Time Cap: 18:00Accessory Work3-4 Rounds 10 GHD Hip Raise 10 Tempo Standing Alternating Double DB Shoulder Press (each side) (light/moderate weight) (Tempo 2:1:2:1) 10 Double DB Box Step-Ups (each side) (moderate weight) 10 DB Snow Angel Raise (light/moderate weight) 10 Tempo Elevated Toe Double DB Romanian Deadlift (light weight) (Tempo 2:1:2:1) -Rest 1-2 min b/t round-

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CrossFit WOD, October 27, 2022

October 27, 2022

CrossFit – Thu, Oct 27Warm-upBanded 7’s and Hip Halo -then -2 sets of 5  with BB of the following;straight leg dead liftsZombie squatsmuscle cleans + strict presspower cleans + push presssquat cleans + split jerk – then - 3x High Hang Clean + 3x Hang Clean + 3x Clean Clean and Jerk (5 sets of the following complex:
1 Power clean to parallel + 1 Clean + Dip + 1 Jerk)6.5/7.5/8/8.5/9 RPEWednesday Addams (2 Rounds for reps)2 sets: 2-4-6-8-10 Deadlifts (225/155) 1-2-3-4-5 Wall Walks -rest 2:00 b/t sets-Option 22 sets: 2-4-6-8-10 Deadlifts (155/125) 1-2-3-4-5 Inch Worms -rest 2:00 b/t sets-Target Time: 4:30Time Cap: 8:00 per setAccessory Work4 Rounds 12 Lat Pulldowns – Neutral Close Grip (moderate weight) 12 Barbell Skull Crushers (moderate weight) 12 Supported Single Arm DB Row (each side) (moderate weight) 12 Single Arm Standing Tricep Extension w/ band (each side) (moderate weight) -rest 1-2 minutes b/t sets-

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CrossFit WOD, October 25, 2022

October 25, 2022

CrossFit – Tue, Oct 25Warm-upBanded 7’s and Hip halo5 reps of the following: Bergener Warm Up<ol><li>Down and up (shug)</li><li>Elbows high and outside</li><li>Muscle snatch </li><li>Snatch land 2, 4, 6 in squat</li><li>Snatch drop </li></ol>then – 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch Snatch Complex (Every :90 x 5 sets complete:
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch )Complete the following:complete at 6.5/7/7.5/8/8.5 RPE Snatch Complex (EMOM x 3 sets complete:
3 Snatch Deadlift + 3 Snatch Pull @ 85-90% 1 RM Snatch)Complete the following:Cousin Itt (2 Rounds for reps)2 sets (1 set every 5:00) 2 Rounds 10 Burpee Box Jump Overs (24”/20”) 10 Overhead Squats (135/95)Option 2 10 Burpee Box Step Overs (24”/20”) 10 Overhead Squats (95/65)Target time: 3:00Time cap: 4:00 Accessory Work3 Sets 10 Single Arm Alternating Dumbbell Bench (Each Side) 10 Single Arm Dumbbell Row (Each Side)

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CrossFit WOD, October 24, 2022

October 24, 2022

CrossFit – Mon, Oct 24Warm-up1:00 bike increasing in intensity3 Sets: 5 Lateral Box Step Ups (each side) 5 <a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a> 5 Tempo BB zombie squat (3:1:2:1) 3 BB Front SquatsFront Squat (5 x 3 @ 77%)Build to 77% and do all sets there if possibleMorticia Addams (3 Rounds for reps)3 Sets (1 set every 10:00) 400m Run 40/32 Calorie Echo Bike (50/40 assault bike) 400m RunOption 2 300m Run 25/20 Calorie Echo Bike (35/30 assault bike) 300m Run*GO FAST!Target Time: 6:30Time cap: 8:00Accessory Work2 Sets (Not For Time) 20 GHD sit ups 60 Sec Plank Clock Walk (Walk hands clock wise and then counter clock wise until the minute is up) 20 Seated Landmine Russian Twists

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CrossFit WOD, October 21, 2022

October 21, 2022

CrossFit – Fri, Oct 21Warm-up1:30 bike (:30 legs only, 30 arms only, 30 both)Hip Halo and Banded 7’s2 sets 3Strict press from receivingPush pressPush jerkSplit Jerk 2 sets 3Jerk BalanceTall JerkSplit Jerk (Every :90 x 5 sets
3 Split Jerk @ 6/10 RPE
2 Split Jerk @ 6.5/10 RPE
1 Split Jerk @ 7/10 RPE
1 Split Jerk @ 7.5/10 RPE
1 Split Jerk @ 7.5/10 RPE)All from the rackI’ll Never Let Go (Time)For time: 1000m Run 75 Thrusters (45/35) 25 Burpee Box Jump Overs (30/24)Option 2800m Run 60 Thrusters (35/25) 20 Burpee Box Step Overs (24/20)Target Time: 8:00Time Cap: 11:00Accessory WorkFront Squat6×2 Front Squat @88% 1RM Accessory Work3-4 Rounds 4-6 Weighted Strict Pull Ups (moderate) 12 Lat Pulldowns (moderate) 12 Bent Over Barbell Row (moderate) 12 Double DB Skull Crushers (moderate) -Rest 1-2 min b/t round-

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CrossFit WOD, October 20, 2022

October 20, 2022

CrossFit – Thu, Oct 20Warm-up1:00 Bike: increasing speed every :15Hip Halo3 sets 4Zombie squatsFront squats2 sec paused front squats1 ¼ squats 3 sets of 3Straight leg dead liftMuscle cleanHang Power cleanHang clean 3 sets 3Strict pressPush pressPush jerkClean complex (2 Clean Pull + 1 Clean + 1 Push Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk @ 6.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk @ 7/10 RPE)Complete the followingComplete E2MOM x 5 setsYou Jump, I Jump (3 Rounds for reps)3 Sets: 15/12 Calorie Echo Bike 20 Wall Balls (20/14) (10’/9’) 15/12 Calorie Echo Bike 20 Wall Balls (20/14) (11’/10’) 15/12 Calorie Echo Bike -rest 1:1 b/t sets-Option 23 Sets: 12/8 Calorie Echo Bike 16 Wall Balls (14/10) 12/8 Calorie Echo Bike 16 Wall Balls (14/10) 12/8 Calorie Echo Bike -rest 1:1 b/t sets-Target Time: 4-5 minTime Cap: 6 minAccessory Work3 Rounds 10 Hamstring Ring Curls 10 Plate Front Raise (moderate) 10 DB Box Step-Ups (moderate) (each side) 10 Bottom-Up Single Arm Standing KB Press (moderate) (each side) 15 Seated Dumbbell Calf Raise (moderate) -Rest 1-2 min b/t round-

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CrossFit WOD, October 18, 2022

October 18, 2022

CrossFit – Tue, Oct 18Warm-up10 Shuttle runs – then – Banded 7’sHip HaloBurgener Warm up x 2 (PVC then BB)3 x 3 of the following (PVC, BB, Light WT)<ol><li>Snatch grip push press. Feet jumping position </li><li>Overhead squat</li><li>Heaving Snatch Balance. Feet in landing position.</li><li>Drop Snatch, feet jumping position to landing</li><li>Snatch balance</li></ol> Snatch Complex (2 Snatch Pull + 2 Power Snatch @ 5.5/10
2 Snatch Pull + 2 Power Snatch @ 6/10 RPE
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE)Complete the following:Jack and Rose (4 Rounds for reps)4 sets for individual times:21/16 Calorie Row 15 Chest to Bar Pull Ups 9 Strict Handstand Push Ups -rest 1:1 b/t sets- Option 218/14 Calorie Row 12 Banded Chest to Bar Pull Ups 6 Strict Handstand Push Ups or Piked Push ups or Push ups -rest 1:1 b/t sets-Target Time: 2:00/rndTime Cap: 3:00/rndAccessory Work4 Rounds 6 Barbell Bench Press (moderate/heavy) 10 Barbell Drag Curls (moderate) 12 Reverse Grip Barbell Bench Press (moderate) 10 Dumbbell Hammer Curls (moderate) (each side) 12 Flat Bench DB Chest Fly (moderate) -Rest 1-2 min b/t rounds-

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CrossFit WOD, October 17, 2022

October 17, 2022

CrossFit – Mon, Oct 17Warm-up1:00 bike – then hip halo – then3 Sets: 5 Lateral Box Step Ups (each side) 5 <a target="_blank" href="https://youtu.be/g0LeYOeGB4M">Russian baby makers</a> 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Back Squat (E2MOM for 20:00
10 x 3 a@ 73% of 1RM)Attempt to work up to 73% and complete all reps at that weight.Titanic (Time)40 Double Dumbbell Snatches (2×50/35) 120 Double Unders 20 Devils Press (2×50/35) 120 Double Unders 10 Burpee Dumbbell Squat Clean Thrusters (2×50/35) Option 240 Double Dumbbell Snatches (2×35/25) 240 Single Unders 20 Devils Press (2×35/25) 240 Single Unders 10 Burpee Dumbbell Squat Clean Thrusters (2×35/25)Target Time: Sub-10:00Time Cap: 14:00

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CrossFit WOD, October 14, 2022

October 14, 2022

CrossFit – Fri, Oct 14Warm-upBanded 7’s and hip halo – then3 sets: 8 Single Arm Press R/L (Light-Moderate) (each side)8 BB Dip Only (45/35)6 BB Tall Jerks6 BB Over head Lunges w/jerk grip (45/35)After lift/before starting the workout:2 Sets: 1:00 Shuttle run 10 PVC Pass Through 10 PVC Overhead Squat 5 PVC Squat Snatch(on set PVC, one set BB) -Then- Build to Overhead Squat weight.push press + push jerk (E2MOM x 5 sets complete the following:
2 Push Jerk + 2 Jerk @ 6.5/10 RPE
2 Push Jerk + 2 Jerk @ 7/10 RPE
1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Jerk + 1 Jerk @ 8.5/10 RPE
1 Push Jerk + 1 Jerk @ 9/10 RPE)Nancy (Time)5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#<ul><li>Target Time: 13-15 minutes</li><li>Time Cap: 18 minutes</li></ul>Accessory Work3 Sets (Not For Time) 20 Single Leg V-ups Holding 2.5 to 5# weights in hands (10/each side)

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CrossFit WOD, October 13, 2022

October 13, 2022

CrossFit – Thu, Oct 13Warm-upHip Halo – thenBurgener Warm Up Clean x 3 reps ea- then - Front Squat Skill Transfer Exercises 3x High Hang Clean + 3x Hang Clean + 3x CleanAfter the left/before starting the workout:2 Sets: 1:00 Ski (OR Row) 25 Single Under 15 Banded Good Morning 1:00 Echo Bike -Then- Build to Sandbag weight.Clean and Jerk (EMOM x 3 sets
3 Muscle Clean + 1 Slow Motion Dip + 3 Jerk Balance )Complete these at 6.5/10 RPE.This should be light and used as a warm-up for the coming complex.  Stay within the movement.Clean complex (E2MOM x 5 sets:
One 3 position pause clean deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Clean Pull + 1 Clean + 1 Jerk)Complete the followingAll at the following RPE6.5777.58Sour Gummy Worms (AMRAP – Rounds and Reps)AMRAP 15:00500m Ski (OR 500m Row) 50 Double Unders 10 Sandbag Cleans (100/70) 25/20 Calorie Echo Bike 50 Double Unders 10 Sandbag Cleans (100/70) Option 2400 m100 singles10 sandbag cleans (70/30)20/15 cal Echo Bike100 singles10 sandbag cleans *Target score: 2 roundsAccessory Work3-4 Rounds: not for score 15 Seated Arnold Press (light/moderate) 10 Back Rack barbell step ups (each side) (light/moderate) 15 Standing DB Lateral Raise (light/moderate) 10 GHD Hip Raise -Rest 1-2 min b/t rounds- **to be completed on your own

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CrossFit WOD, October 11, 2022

October 11, 2022

CrossFit – Tue, Oct 11 Snatch Complex (E2MOM x 5 sets:
One 3 Position Pause Snatch Deadlift (pause at 1” off the ground, below the knee & mid thigh) + 1 Snatch Pull + 1 Snatch )Complete the following:All based on the following RPE2 sets @ 6/102 sets @ 7/101 set @ 7/10WARHEADS (Time)For time:40-30-20-10 reps  Push Ups Calorie Row <ul><li>Target Time: 6-7 minutes</li><li>Time Cap: 9 minutes</li></ul>*Scale reps 32-24-16-8**yes…it is the same reps for males and femalesAccessory Work3 Sets Not for Time: 5 Close Grip Barbell Bench Press 10 Deficit Push Ups 10 Dumbbell Hammer Curls

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CrossFit WOD, October 10, 2022

October 10, 2022

CrossFit – Mon, Oct 10Warm-upHip Halo – then - 2-3 Sets 1:00 shuttle run 2 Box Jump w/Step Down (Build each set) 4 Burpee 6 Air Squat 8 Step Back LungeFront Squat (E2MOM x 5 sets
3 reps at 75%)Try and build to 75% and complete all 5 sets of 3 at that weight.12:00 EMOM for 3 sets: (3 Rounds for reps)Minute 1: 12 Burpees to 6’ target Minute 2: 10 Air Squats + 50’ Walking Lunge MInute 3: 200m Run Minute 4: 12 Box Jumps (30/24)Option 2:1: 12 burpees2: 8 air squats + 25 ‘ walking lunge3: 45 sec run4: 12 box step ups(make certain to get no less than 15 sec rest)Score= # reps per round: 12+33+200+12= 257/rnd RxAccessory Work2 Sets (Not For Time) 20 GHD Russian Twists w/ Bumper Plate. 60 Seconds Face Up Chinese Plank 10 Forearm Side Plank Leg Lifts (Ea. Side) (on your own after class)

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CrossFit WOD, October 8, 2022

October 8, 2022

10-8-22Metcon (Checkmark)Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
3 Power Snatch @ 7/10 RPE
2 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8/10 RPE
1 Power Snatch @ 8.5/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE
1 Power Clean + 1 Push Jerk @ 8.5/10 RPE

Deficit Deadlift (2" Deficit: no hook grip and no mixed grip): 4-4-4-4-4

4 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 9/10 RPE
4 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 9/10 RPE
4 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 9/10 RPE
4 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 9/10 RPE
4 Deficit Deadlift 2" (no hook grip and no mixed grip) @ 9/10 RPEMetcon (Checkmark)8 Sets (1 Set Every 1:30)
50 Double Unders
Odd Sets: 5 Power Snatches (115/80)
Even Sets: 6 Power Clean and Jerks (115/80)

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CrossFit WOD, October 7, 2022

October 7, 2022

10-7-22Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Squat Prep
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)
1 Empty Bar Pause Snatch Balance + 2 Overhead Squats (normal tempo) + 1 Snatch BalanceFront Squat (3 x 3)Front Squat 3×3

3×3 Front Squats @ 86% 1RM Front Squat

*Do a set every 2 minutes.

*If you can’t hit percentages drop down 10lbs or until you can hit weight for 3 consecutive reps over 3 sets.

Scoring: LoadMetcon (Time)"This is the Kingdom"
36:00-60:00

3 Sets:
5 Wall Walks
10 Wall Facing Strict Handstand Push Ups
15 Chest to Bar Pull Ups
20 Toes to Bar
-Rest 3 Minutes b/t sets and after 3rd set.

-then-

For Quality:
2x 4-6 Ring Muscle Ups
-rest as needed b/t sets-

scaling option

3 Sets:
3 Wall Walks
6 Wall Facing Strict Handstand Push Ups
9 Chest to Bar Pull Ups
12 Toes to Bar
-Rest 3 Minutes b/t sets-
Accessory WorkPush Press + Push Jerk + Jerk 6-5-3-3-3
3 Push Press + 3 Push Jerk + 3 Jerk @ 6/10 RPE
1 Push Press + 2 Push Jerk + 2 Jerk @ 6.5/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk @ 8.5/10 RPE

Scoring: Load

Back Squat 10×3
10×3 Back Squat @ 72% 1RM Back Squat

Scoring: Load

3 Sets (Not For Time)
:30 Single KB Hollow Hold

Scoring: Load

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CrossFit WOD, October 6, 2022

October 6, 2022

10-6-22Warm-up1. Mayhem Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Run (easy to moderate)
10 Box Step Overs
5 Halfway GHD Sit Ups
Metcon (Time)water is wild"Water is Wild"
14:00-46:00

4 Sets: (1 set every 8 minutes)
200m Run
10 Dumbbell Box Step Overs (1×50/35) (24"/20")
20 GHD Sit Ups
10 Dumbbell Box Step Overs (1×50/35) (24"/20")
200m Run

Scoring: Time
Metcon (Checkmark)EMOM 4 Minutes
Odd minute: 20 Pistols [ALL 10 on one leg THEN all 10 on the other leg] Even minute: 10 Burpee to 6" target

– rest 2 minutes between EMOMs –

EMOM 4 Minutes
Odd minute: 10 Burpee to 6" target
Even minute: 10 Strict Pull Ups

Scoring: CheckboxAccessory WorkClean Pause Pull + Pause Power Clean + Clean + Jerk 5×4
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8/10 RPE
1 Clean Pause Pull (pause in extension for 1 second) + 1 Pause Power Clean at 6" Squat (pause in receive for 1 second) + 1 Clean + 1 Jerk @ 8.5/10 RPE

Scoring: Load

Deadlift 3×10

Row
10 Sets
150m Row at RPE7
-No Rest-
50m Row at RPE9
90 Sec Echo Bike at RPE3
*No additional rest between reps or sets.
3 sets: 10 Deadlift @ 7.5/10 RPE

Scoring: Load

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CrossFit WOD, October 4, 2022

October 4, 2022

10-4-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
3 Sets
15/12 Calorie Bike (easy to moderate)
5 Inchworms
5 Single Arm Overhead Dumbbell Push Press (Left arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Left arm) (light/moderate)
5 Single Arm Overhead Dumbbell Push Press (Right arm) (light/moderate)
6 Steps Single Arm Overhead Dumbbell Walking Lunge (Right arm) (light/moderate)
Metcon (AMRAP – Reps)"What I See"

AMRAP 5 Minutes
10 Single Arm Dumbbell Push Press (Left arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
10 Single Arm Dumbbell Push Press (Right arm) (50/35)
25ft Single Arm Overhead Dumbbell Walking Lunge (Right arm) (50/35)
-rest 5 minutes-
AMRAP 5 Minutes
10 Single Arm Dumbbell Snatch (Left arm) (50/35)
25ft Handstand Walk
10 Single Arm Dumbbell Snatch (Right arm) (50/35)
25ft Handstand Walk
-rest 5 minutes-
AMRAP 5 Minutes
25ft Single Arm Overhead Dumbbell Walking Lunge (Left arm) (50/35)
25ft Handstand Walk
25ft Single Arm Overhead DB Walking Lunge (Right arm) (50/35)
25ft Handstand Walk

Scoring: RepsMetcon (AMRAP – Rounds and Reps)
Death by Double Box Bar MuscleUps

Minute 1: Complete 2 Box Bar Muscle Ups
Minute 2: Complete 4 Box Bar Muscle Ups
Minute 3: Complete 6 Box Bar Muscle Ups
….Until you can no longer complete the amount of reps within the minute

Max amount of rounds: 16

Scoring: Rounds + RepsAccessory WorkPressing Snatch Balance + Heaving Snatch Balance 6-6-6
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE
3 Pressing Snatch Balance + 3 Heaving Snatch Balance @ 6/10 RPE

Snatch Pause Pull + Snatch Panda Pull + Snatch 5×3
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 6.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pause Pull (pause in extension for one second) + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE

Snatch Pull 3-3-3-3-3
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch
3 Snatch Pull @ 100% 1 RM Snatch

3 Sets
7 Wide Grip Bench Press
20 Banded Tricep Push Downs
10 Seated Double Dumbbell Curls

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CrossFit WOD, October 3, 2022

October 3, 2022

10-3-22Warm-up1. Mayhem Hip Halo Activation
2. Barbell Prep
1-2 sets:
5-10 Single Arm Press R/L (Light-Moderate) (each side)
5-10 Dip Only (45/35)
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)Back Squat (5 x 3 )Back Squat 5×3

5×3 Back Squats @ 72% 1RM Back Squat

*Do a set every 2 minutes.
Metcon (Time)Might Get Loud"Might Get Loud"

100 Double Unders
40 Wall Balls (20/14) (11’/10’)
100 Double Unders
30 Wall Balls (20/14) (11’/10’)
100 Double Unders
20 Wall Balls (20/14) (11’/10’)

Scoring: Time

Time Cap: 12 minutesMetcon (Checkmark)Cool Down
3 minutes of easy cardio
2 minute pigeon pose (each side)
1-2 minute quad smash (each side)Accessory WorkPause Snatch Balance + Overhead Squat + Snatch Balance 3-3-3-3-3
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 6.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 7.5/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE
1 Pause (2 seconds at the bottom) Snatch Balance + 1 Overhead Squat + 1 Snatch Balance @ 8/10 RPE

Front Squat 10×3
10×3 Front Squat @ 86% 1RM Front Squat

2 Sets (Not for time)
20 GHD sit ups with Med Ball
20 Parallette kick through and back
20 KB Side Bends (10/side)

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CrossFit WOD, October 1, 2022

October 1, 2022

10-1-22Metcon (Checkmark)Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 6.5/10 RPE
2 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 7.5/10 RPE
1 Power Snatch @ 8/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7.5/10 RPE
1 Power Clean + 1 Push Jerk @ 8/10 RPE

Deficit Deadlift (no hook grip and no mixed grip): 5-5-5-5-5

5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPE
5 Deficit Deadlift (no hook grip and no mixed grip) @ 8.5/10 RPEMetcon (Time)Partner Workout
8 minute AMRAP
4-8-12-16-20…
Bike Erg Calories
Burpee Box Jump Overs (24/20)

-rest 2 minutes-

6 minute AMRAP
4-8-12-16-20…
Calorie Row
GHD Sit Ups

-rest 2 minutes-

AMRAP 4 minutes
4-8-12-16-20…
Calorie Ski
Sandbag Clean (150/100) (OR Power Cleans (185/125))

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CrossFit WOD, September 30, 2022

September 30, 2022

9-30-22Warm-up1. Mayhem Hip Halo Activation

2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5 x 3 )Back Squat 5×3

5×3 Back Squat @ 87% 1RM Back Squat

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)pumkin piePumpkin Pie

FULL SEND FRIDAY!!!
50 Power Snatches (95/65)
100’ Overhead Walking Lunge (95/65)

Scoring: Time

cap 10:00
Metcon (Checkmark)
3 Sets (Not For Time)
15 Candlesticks

Scoring: CheckboxAccessory WorkStrict Press + Push Press + Push Jerk 4×6
1 Strict Press + 2 Push Press + 3 Push Jerk @ 6.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 7.5/10 RPE
1 Strict Press + 2 Push Press + 3 Push Jerk @ 8/10 RPE

Front Squat 5×3
5×3 Front Squat @ 83% 1RM Front Squat

3 sets
25/20 Calorie Ski
10 Ring Muscle Ups
25/20 Calorie Ski
25 Toes to bar
-Rest 3 minutes b/t sets-

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CrossFit WOD, September 29, 2022

September 29, 2022

9-29-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Clean and Jerk (5 sets of 1 complex )Clean Deadlift to Mid Thigh + Clean Panda Pull + Clean + Jerk 5×4
12:00-22:00

1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 6.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 7.5/10 RPE
1 Clean Deadlift to Mid Thigh + 1 Clean Panda Pull + 1 Clean + 1 Jerk @ 8/10 RPE

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)lemon meringue pie Lemon Meringue Pie

25’ Handstand Walk
15 Squat Cleans (135/95)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 4 minutes-
25’ Handstand Walk
10 Squat Cleans (185/125)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 8 minutes-
25’ Handstand Walk
5 Squat Cleans (225/145)
25’ Handstand Walk
20 Chest to Bar Pull Ups
-at 12 minutes-
25’ Handstand Walk
3 Squat Cleans (275/185)
25’ Handstand Walk
20 Chest to Bar Pull Ups

Scoring: Time
Accessory WorkMuscle Clean + Tempo Strict Press (3 second descent and ascent) + Tall Jerk 8-8-8
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE
3 Muscle Clean + 2 Tempo Strict Press + 3 Tall Jerk @ 6/10 RPE

Mayhem Mini-Pump – Upper Body Anterior
3-4 Rounds
12 Barbell Incline Bench Press (moderate weight)
10 Single DB Double Head Curl (moderate weight)
12 Flat Bench DB Chest Fly (moderate weight)
10 Deficit Push Ups
-Rest 1-2 min b/t rounds-

Scoring: Checkbox

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CrossFit WOD, September 27, 2022

September 27, 2022

9-27-22Warm-upAthletes Notes

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the Strength)
2 Sets
1:00 Row
1:00 Bike

Metcon (Time)Cherry PieCherry Pie
3 sets
21-15-9
Calorie Row
Calorie Assault Bike (OR 18-15-12 Calories Echo Bike)
*Rest 5 Min between sets.

*Females Calories: 18-12-6 (16-13-10 Echo Bike)

Scoring: Time
Time Cap each set: 8 minutesMetcon (Checkmark)Accessory Finisher
3 Sets
10 Dumbbell Flys
10 Skull Crushers
10 Wide Grip Barbell Bicep Curls

*Score all weights in notes.

Scoring: CheckboxAccessory WorkSnatch Deadlift to Mid Thigh + Power Snatch + Snatch Deadlift to Mid Thigh + Snatch 5×4
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift to Mid Thigh + 1 Power Snatch + 1 Snatch Deadlift to Mid Thigh + 1 Snatch @ 7.5/10 RPE

Snatch Pull 5×3
3 Snatch Pull @ 85% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 90% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch
3 Snatch Pull @ 95% 1 RM Snatch

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CrossFit WOD, September 26, 2022

September 26, 2022

9-26-22Warm-up
3:00 Bike

1. Mayhem Hip Halo Activation
2. Squat Prep
1. Mayhem Hip Halo Activation
2. Barbell Prep
Front Squat:
3 Sets of Front Squat Skill Transfer Exercises
6 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (5x 3 )Front Squat 5×3
12:00-22:00

5×3 Front Squat @ 92% 1RM Front Squat

*Do a set every 2 minutes.

Scoring: LoadMetcon (AMRAP – Rounds and Reps)key lime pieKey Lime Pie

AMRAP 10 Minutes
10 Kettlebell Swings (53/35)
10 Box Jumps (24"/20")

Scoring: Rounds + Reps
Metcon (Checkmark)Accessory Finisher
48:00-60:00

2 Sets (Not For Time)
20 GHD Sit Up
60 Second Plank Clock Walk.
20 Seated Russian twists

Accessory WorkSnatch Push Press + Pause Snatch Balance + Snatch Push Press 5-5-4-3-3
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 5.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 2 Snatch Push Press @ 6.5/10 RPE
2 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 7.5/10 RPE
1 Snatch Push Press + 1 Pause Snatch Balance + 1 Snatch Push Press @ 8/10 RPE

Back Squat 5×3
5×3 Back Squat @ 78% 1RM Back Squat

Run
2500m easy/moderate pace
-then-
5 sets (1 set every 5 minutes)
500m Run
25 GHD Sit Ups

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CrossFit WOD, September 23, 2022

September 23, 2022

9-23-22Warm-up1. Mayhem Hip Halo Activation
2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
3. Snatch and Clean & Jerk Warm-Up
Build to Snatch and Clean & Jerk weight.Power Snatch (5 x 1 )Power Snatch 5×1 @ 75% 1RM Snatch
14:00-19:00

5 Sets: 1 rep @ 75% 1RM Snatch

*Do a set every minute.

*This will go directly into the Power Clean and Jerk lifting EMOM.

Scoring: LoadPower Clean + Jerk (Weight)Power Clean & Jerk 5×1 @ 75% 1RM
19:00-24:00

5 Sets: 1 Power Clean and Jerk @ 75% 1RM

*Do a set every minute.

Scoring: LoadMetcon (Time)PoodlePoodle
FULL SEND FRIDAY!!!
10-20-30
Toes to bar
Hang Power Cleans (135/95)
Bar Facing Burpee

Time Cap: 15 minutesAccessory WorkBehind the neck Split Jerk 3-2-1-1-1
3 Jerk Behind The Neck @ 5/10 RPE
2 Jerk Behind The Neck @ 6/10 RPE
1 Jerk Behind The Neck @ 7/10 RPE
1 Jerk Behind The Neck @ 8/10 RPE
1 Jerk Behind The Neck @ 9/10 RPE

Back Squat 10×3
10×3 Back Squat @ 75% 1RM Back Squat

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CrossFit WOD, September 22, 2022

September 22, 2022

9-22-22Warm-up1. Mayhem Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
3 Sets:
1:00 Bike (moderate)
5 Wall balls (at workout weight)
20ft Single Dumbbell Front Rack Lunge (moderate) (each side)
Metcon (Time)RottweilerRottweiler
For Time:
50 Wall Balls (20/14) (10’)
200ft Front Rack Dumbbell Lunge Walk (50s/35s)
50 Wall Balls (20/14) (10’)

Time Cap: 12 minutesMetcon (Checkmark)Mayhem Gymnastics [MG] Handstand Hold Cycle

4 sets
90 second AMRAP
20 Deficit Push Ups (45/25 plate)
Max Freestanding Handstand Hold WITHOUT moving hands [up to the 90 second mark on clock] – rest 90 seconds between sets-

Scoring: CheckboxAccessory WorkMuscle Clean 5-4-3-2-1
5 Muscle Clean @ 5/10 RPE
4 Muscle Clean @ 6/10 RPE
3 Muscle Clean @ 7/10 RPE
2 Muscle Clean @ 8/10 RPE
1 Muscle Clean @ 9/10 RPE

Power Clean 3-2-1-3-2-1
3 Power Clean @ 5/10 RPE
2 Power Clean @ 6/10 RPE
1 Power Clean @ 7/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7.5/10 RPE

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CrossFit WOD, September 20, 2022

September 20, 2022

9-20-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
8 minutes moving through:
1:00 row
25 Single Under
5 Inchworm w/Push Up
:20-:30 Wall Facing Handstand Hold
20 Alt. Leg V-Up
Metcon (AMRAP – Reps)German ShepherdGerman Shepherd
AMRAP 3 Minutes
6 Wall Walks
18 GHD SIt Ups or ab mat sit ups with med ball
-rest 2 Minutes-
AMRAP 3 Minutes
54 Double Unders
6 Wall Walks
-rest 2 Minutes-
AMRAP 3 Minutes
18 GHD SIt Ups
54 Double Unders
-rest 2 Minutes-
AMRAP 6 Minutes
6 Wall Walks
18 GHD SIt Ups
54 Double Unders

Scoring: Reps

Metcon (AMRAP – Reps)
4 sets
90 second AMRAP
10 Burpee Box Jump Overs (24/20)
Max Bar Muscle Ups in remaining time
– rest 90 seconds between sets-
or burpee pull ups

Score is total number of Bar Muscle Ups or burpee pull ups

Scoring: RepsAccessory WorkMuscle Snatch 5-4-3-2-1
5 Muscle Snatch @ 5/10 RPE
4 Muscle Snatch @ 6/10 RPE
3 Muscle Snatch @ 7/10 RPE
2 Muscle Snatch @ 8/10 RPE
1 Muscle Snatch @ 9/10 RPE

Power Snatch 3-2-1-3-2-1
3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 7/10 RPE
3 Power Snatch @ 5.5/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7.5/10 RPE

Bench Press 5-4-3-2-1
5 Bench Press @ 5/10 RPE
4 Bench Press @ 6/10 RPE
3 Bench Press @ 7/10 RPE
2 Bench Press @ 8/10 RPE
1 Bench Press @ 9/10 RPE

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CrossFit WOD, September 19, 2022

September 19, 2022

9-19-22Warm-up1. Mayhem Hip Halo Activation
2. Squat Prep
2-3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)
3 Overhead Squats (normal tempo)

Back Squat (5 sets of 3 reps)Back Squat 5×3
12:00-22:00

5×3 Back Squats @ 84% 1RM Back Squat

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)golden retriever
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m
25 Power Snatches (75/55)
Row 250m

Time Cap: 15 minutes
Metcon (Time)Accessory Finisher

For Time:
100 Ab Mat Sit Ups

Scoring: TimeAccessory WorkOverhead Squat 5-4-3-2-1
5 Overhead Squats @ 5/10 RPE
4 Overhead Squats @ 6/10 RPE
3 Overhead Squats @ 7/10 RPE
2 Overhead Squats @ 8/10 RPE
1 Overhead Squats @ 9/10 RPE

Front Squat 10×3
10×3 Front Squats @ 80% 1RM Front Squat

Zone 2 Cardio/Heart Rate (SemiFinals, & Games)
Perform 30 minutes of Zone 2.
Choose between a Row, Bike, Ski, Or Run (This should be EASY work).

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CrossFit WOD, September 17, 2022

September 17, 2022

9-17-22Metcon (Checkmark)Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE

Clean and Jerk 1-1-1-1-1-1-1-1-1

1 Clean and Jerk @ 5/10 RPE
1 Clean and Jerk @ 6/10 RPE
1 Clean and Jerk @ 7/10 RPE
1 Clean and Jerk @ 7.5/10 RPE
1 Clean and Jerk @ 8/10 RPE
1 Clean and Jerk @ 8.5/10 RPE
1 Clean and Jerk @ 9/10 RPE
1 Clean and Jerk @ 9.5/10 RPE
1 Clean and Jerk @ 10/10 RPE

Sumo Deadlift: 4-4-4-4-4

4 Sumo Deadlift @ 9/10 RPE
4 Sumo Deadlift @ 9/10 RPE
4 Sumo Deadlift @ 9/10 RPE
4 Sumo Deadlift @ 9/10 RPE
4 Sumo Deadlift @ 9/10 RPEMetcon (Time)Partner workout
20/16 Calorie Row (each: at the same time)
40 Power Cleans (185/125)
20/16 Calorie Row (each: at the same time)
40 Power Snatches (135/95)
20/16 Calorie Row (each: at the same time)
20 Cleans (225/145)
20/16 Calorie Row (each: at the same time)
20 Snatches (185/125)
20/16 Calorie Row (each: at the same time)

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CrossFit WOD, September 16, 2022

September 16, 2022

9-16-22Warm-up1.Hip Halo Activation
2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5 x 3)Back Squat 5×3
12:00-22:00

5×3 Back squat @ 81% 1RM Back Squat

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)Shrimp Tempura Roll

FULL SEND FRIDAY!!!
For time:
30/25 Calorie Echo bike
20 Burpee Box Jump Overs (42/30)
10 Sandbag to Shoulder

*Sub Power Clean (185/125) if needed.

Scoring: Time

Time Cap: 8 minutesMetcon
2-3 Sets
20 Double KB Front Rack Hold, Forward Step Alternating Lunge (all this means is that you’re doing static lunges, but step forward, not back each time) (10 each side)
10 Single Leg Broad Jump (5 each side)
:30 Yoke Hold or loaded barbell hold (light and over head)

Scoring: LoadAccessory WorkPush Press + Push Jerk + Jerk Behind The Neck
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
2 Push Press + 2 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE
1 Push Press + 1 Push Jerk + 1 Jerk Behind The Neck @ 6/10 RPE

Scoring: Load

front squat 5 x 3 at 78%

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CrossFit WOD, September 15, 2022

September 15, 2022

9-15-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (4 sets of complex)Clean Pull + Clean + Push Jerk + Jerk 5-5-5-4-4
12:00-22:00

2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 6.5/10 RPE
2 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE
1 Clean Pull + 1 Clean + 1 Push Jerk + 1 Jerk @ 7.5/10 RPE

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)Spicy Tuna Roll
1200m Run
3 Rope Climbs (15 ft)
15 Dumbbell Shoulder to Overheads (2×50/35)
800m Run
2 Rope Climbs (15 ft)
9 Dumbbell Shoulder to Overheads (2×50/35)

Scoring: Time

Athletes Notes

Time Cap: 22 minutesAccessory WorkEcho OR Assault Bike
3x 8 Min at Moderate pace with 2 Min Rest between reps.

Each round must get faster (more calories)

Scoring: Calories

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CrossFit WOD, September 14, 2022

September 14, 2022

9-14-22Metcon (Checkmark)Kevin’s Choice

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CrossFit WOD, September 13, 2022

September 13, 2022

9-13-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (4 sets as written)Snatch Pull + Hang Snatch + Snatch 4-4-3-3-3
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6/10 RPE
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE

*Do one set every 2 minutes.

Scoring: LoadMetcon (Time)California Roll
2 Sets
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups
50 Double Unders
-Rest 1:1 b/t sets-

Scoring: Time

Time Cap each set: 8 minutesAccessory WorkSnatch Pull 5×3
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch
5 Snatch Pulls @ 90% 1 RM Snatch

Scoring: Load

Row Interval

8 Min at RPE3

-3 Min Rest-

3 Sets
2 Min at RPE7
3 Min at RPE3
*No rest between reps.
*Rest 90 Sec between sets.

6x (30 Sec RPE9, 30 Sec RPE3, 30 Sec RPE1)
*No additional rest between reps or sets.

Scoring: Meters

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CrossFit WOD, September 12, 2022

September 12, 2022

9-12-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (5×3)Front Squat 5×3
12:00-22:00

5 x 3 Front Squat @ 86% 1RM Front Squat

*Do a set every 2 minutes.

Scoring: LoadKaren (Time)For Time:
150 Wall-Ball Shots, 20# / 14#Metcon (AMRAP – Reps)2 Sets (Not For Time)
10 GHD Sit Up + :20Static Hold (:20 hold after the 10th rep)
1:00 Chinese Plank
7 Straight Arm Side Plank Lifts (7 each side)

Scoring: RepsAccessory Workback squat
5×3 @ 73%

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CrossFit WOD, September 10, 2022

September 10, 2022

9-10-22Metcon (Time)The Back Nine (Open, QuarterFinals & SemiFinals)
Masters 35-44
For time:
54ft Yoke Carry (500/350)
2 Front Squats (255/175)
3 Deadlifts (365/255)
2 Front Squats (255/175)
54ft Yoke Carry (500/350)

*Sub Back Rack Carry with the same weight if needed
Metcon (Time)Aerobic Row (SemiFinals & Games)
Row
12 Min Easy
-Rest 3 Min-
100m Faster, 15 Sec Rest,
100m Fast
-Rest 3 Min-
1000m Mod
-Rest 3 Min-
100m Faster, 15 Sec Rest,
100m Fast
-Rest 3 Min-
12 Min Easy

Scoring: Time

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CrossFit WOD, September 9, 2022

September 9, 2022

9-9-22Warm-up1. Mayhem Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Squat Clean (Weight)squat clean
5×3
5×3 squat clean @ 75% 1RM squat clean

*Do a set every 2 minutes.

Scoring: LoadMetcon (Time)metcon option 1
Partner Throwdown Friday
30/25 Echo Bike Calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
20/15 Echo Bike calories (each at the same time)
15 Wall Facing Strict Handstand Push Ups
30/25 Echo Bike calories (each at the same time)

*Individual version: perform same calories on bike and 8 of the HSPU each round
Scoring: TimeMetcon (Time)metcon option 2 6 sets
12/10 cal row
40′ HSW
4 BMU
rest :90 between sets or alt complete rounds with a partner 1:1

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CrossFit WOD, September 8, 2022

September 8, 2022

CrossFit – Thu, Sep 8Warm-up1 Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2 Sets
1:00 Row
10 Box Jump w/Step Down (24/20)
20 Alt. Leg V-Up
10 Hanging Scap Retraction

Metcon (Time)for time:
30 GHD or weighted ab mat sit ups
21 burpees
4 shuttle runs (25′ down and back is 1)
15 burpees
4 shuttle runs
9 burpees
4 shuttle runs
30 GHD or weighted ab mat sit ups

10 min capMetcon (Time)Mayhem Mini-Pump – Upper Body Anterior

4 Rounds
10 – Barbell Bench Press @ moderate weight – maintain quality
12 Reverse grip Barbell Bench @ Moderate weight – maintain control and quality
12 – Flat Bench DB Chest Fly @ moderate weight – maintain quality
10 Standing KB Crush Grip Bicep Curl @ moderate weight – maintain quality
*Rest as needed between rounds.

Scoring: Time

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CrossFit WOD, September 6, 2022

September 6, 2022

9-6-22Warm-up1. Mayhem Hip Halo Activation

2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5×3)Back Squat 5×3

5×3 Back Squat @ 70% 1RM Back Squat
E:90
Scoring: LoadFront Squat (5×3)Front Squat 5×3
5×3 Back Squat @ 75% 1RM Back Squat
E:90
Scoring: LoadMetcon (Time)Elizabeth
21-15-9
Squat cleans (135/95)
Ring Dips

Scoring: Time

Time Cap: 10 minutes

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CrossFit WOD, September 3, 2022

September 3, 2022

9-3-22Metcon (AMRAP – Reps)Workout 5
Masters 35-39
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle Ups

Masters 40-44
AMRAP 15 Minutes
100’ Shuttle Sprints (4×25’)
5 Power Clean and Jerks (155/105)
100’ Shuttle sprints (4×25’)
5 Bar Muscle UpsSaturday combo next 12 weeks (Weight)IMPORTANT SATURDAY INFO
Every Saturday, you will have three options for your workout depending on how you feel.

A. If you are feeling great, then follow option A where you will build to a heavy single for the day.
B. If you are feeling so-so, you will follow option B where you will do some waves with power movements.
C. If you are feeling like someone ran you over with a truck, you will follow option C where you will stick to fixed percentages for the day.

Click "Workout prep notes available" directly below for Options A, B, & C

Athletes Notes

OPTION A
Snatch 1-1-1-1-1-1-1-1-1

1 Snatch @ 5/10 RPE
1 Snatch @ 6/10 RPE
1 Snatch @ 7/10 RPE
1 Snatch @ 7.5/10 RPE
1 Snatch @ 8/10 RPE
1 Snatch @ 8.5/10 RPE
1 Snatch @ 9/10 RPE
1 Snatch @ 9.5/10 RPE
1 Snatch @ 10/10 RPE

Clean and Jerk 1-1-1-1-1-1-1-1-1

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/10 RPE

OPTION B
Power Snatch 3-2-1-3-2-1-1-1

3 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6/10 RPE
2 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7/10 RPE

Power Clean + Push Jerk 2-2-1-2-2-1-1-1

2 Power Clean + 2 Push Jerk @ 5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
1 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 2 Push Jerk @ 6/10 RPE
2 Power Clean + 2 Push Jerk @ 6.5/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE
1 Power Clean + 1 Push Jerk @ 7/10 RPE

Sumo Deadlift: 5-5-5-5-5

5 Sumo Deadlift @ 8.5/10 RPE
5 Sumo Deadlift @ 8.5/

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CrossFit WOD, September 2, 2022

September 2, 2022

9-2-22Warm-up1. Hip Halo Activation

2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5×3)Back Squat 5×3
12:00-22:00

5×3 Back squat @ 75% 1 RM Back Squat

*Do one set every 2 minutes.

Scoring: LoadMetcon (Time)1-2 Sets
0:30 Row (start easy and build to moderate/fast by last set)
10 Front Squat (45/35)
5 Strict Press in Squat stance (45/35)
15 Kip to Swing
5 Strict Dip (Use rings or bar)
-Then-
Build to Thruster weight.

Jackie Pro
30:00-53:00

Partner Throwdown Friday
1,000-m row (each at the same time)
100 thrusters (95/65)
60 Bar Muscle Ups or jumping burpee pull up

Individual Version:
Partner Throwdown Friday
1,000-m row
50 thrusters (95/65)
30 Bar Muscle Ups

Scoring: Time

Time Cap: 15 minutesAccessory WorkWorkout 4
Masters 35-39
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches (50/35)

Masters 40-44
AMRAP 8 Minutes
2-4-6-8…
Wall Walks
4-8-12-16…
Dumbbell Snatches (50/35)

BTN Strict Press + BTN Push Press + BTN Push Jerk 9-9-6-6-6
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 5/10 RPE
3 Strict Press BTN + 3 Push Press BTN + 3 Push Jerk BTN @ 6/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE
2 Strict Press BTN + 2 Push Press BTN + 2 Push Jerk BTN @ 7/10 RPE

*BTN = Behind the Neck

Scoring: Load

Front Squat 5×3
5×3 Front Squat @ 80% 1RM Front Squat

Scoring: Load

Athletes Notes

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CrossFit WOD, September 1, 2022

September 1, 2022

9-1-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Muscle Clean (Weight)High Hang Muscle Clean 3×5
12:00-21:00

5 High Hang Muscle Clean @ 5 RPE
5 High Hang Muscle Clean @ 6 RPE
5 High Hang Muscle Clean @ 6.5 RPE

*Do one set every 3 minutes.

Scoring: LoadMetcon (Time)1 Set
1:00 Bike
20 Kip to Swing
20 Alt. Leg V-Up
5 Strict Pull-Up

Bike to Work
30:00-60:00

35 Toes to bar
100/75 cal echo or 120/90 assault
35 Chest to bar Pull Ups or 35 pull ups
100/75 or 120/90 cal

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 25 minutes

Time Cap: 30 minutesAccessory WorkWorkout 3
Masters 35-39
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)

Masters 40-44
3 rounds
25 Dumbbell Box Step Ups (50/35) (24"/20")
100 Double Unders
50 Wall Balls (20/14)

Hang Clean + Push Jerk 5×4
3 Clean From the Hang + 1 Push Jerk @ 5.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 6.5/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE
3 Clean From the Hang + 1 Push Jerk @ 7/10 RPE

Scoring: Load
Clean Pull 5×3
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean
3 Clean Pulls @ 85% 1 RM Clean

Scoring: Load

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CrossFit WOD, August 31, 2022

August 31, 2022

8-31-22Metcon (Time)The Capitol (Open, QuarterFinals & SemiFinals)
Masters 35-44
20 Power Cleans (225/155)
3.5 Mile Run
200m Dumbbell Carry (2×70/50)
200m Sandbag Carry (150/100)

1 hour cap

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CrossFit WOD, August 30, 2022

August 30, 2022

8-30-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position

B) Burgener Warm Up Clean – 3-5 reps all from the POWER each position

High-Hang Snatch (5×3)High Hang Snatch 5×3
12:00-22:00

3 High Hang Snatch @ 5/10 RPE
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE

*Do one set every 2 minutes.

Scoring: LoadMetcon (AMRAP – Reps)Shuttle to Overhead
24:00-54:00
1-2 Sets
1:00 Jog
10 Banded Press
10 Single Arm Press R/L (Light-Moderate)
-Then-
Build to Shoulder to Overhead weight.

METCON
From 0:00-2:00 (2 minutes)
Run 400 m
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (205/125)

*You may go from a rack or jerk blocks
*Score reps for shoulder to overhead in notes

Scoring: Time

Time Cap Runs 1, 2, and 3: 1 minute 45 seconds, 2 minutes 30 seconds, 3 minutes 30 seconds

Target Reps each set: 5+
Accessory WorkWorkout 1
Masters 35-39
27-21-15-9
Calorie Row
Lateral Burpees over the rower

Masters 40-44
27-21-15-9
Calorie Row
Lateral Burpees over the rower

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CrossFit WOD, August 29, 2022

August 29, 2022

8-29-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (5×3)Front Squat 5×3
12:00-22:00

5×3 Front Squat @ 80% 1 RM Front Squat

*Do one set every 2 minutes.

Scoring: LoadMetcon (Time)Hat Trick

3 sets:
50ft shuttle Run (2x25ft)
20 Wall Balls (20/14) (11’/10’)
6 Dumbbell Squat Snatches (50/35)
50ft shuttle Run (2x25ft)
-Rest 3 minutes between sets-

Scoring: Time

Time Cap each set: 3 minutesAccessory WorkBack Squat 5×3
5×3 Back Squat @ 75% 1 RM Back Squat

Scoring: Load

Workout 6
Masters 35-39
Snatch Ladder
1 Snatch EMOM until failure starting with (155/105). Men add 10# EMOM, women add 5# EMOM. People can change the weights for them.

Workout 2
Masters 35-39
3 rounds
21 Toes to Bar
15 Front Squats (135/95)

Masters 40-44
3 rounds
21 Toes to Bar
15 Front Squats (135/95)

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CrossFit WOD, August 27, 2022

August 27, 2022

8-27-22Metcon (AMRAP – Rounds)Mayhem Gymnastics Cheese Pizza (Open & QuarterFinals)
AMRAP 10 minutes
100m Run [each round add 100 meters] 10 Ring Push Ups
15 Toes to Bar
20 Box Jumps (24/20)

Scoring: Rounds + Reps

Deep Dish Pizza (SemiFinals)
Row "Aerobic Threshold"
1250m at easy pace, 500m at fast pace,
Rest 3min
1250m at easy pace, 400m at fast pace,
Rest 3min
1250m at easy pace, 300m at fast pace,
Rest 3min
1250m at easy pace, 200m at fast pace,

Scoring: Time

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CrossFit WOD, August 26, 2022

August 26, 2022

8-26-22Warm-up1. Mayhem Hip Halo Activation

2. Barbell Prep – (Use as practice for Squat Clean even though we are doing power)
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Power Clean (Weight)Power Clean 5-4-3-2-1-1
12:00-22:00

5 Power Cleans @ 60%
4 Power Cleans @ 65%
3 Power Cleans @ 70%
2 Power Cleans @ 85%
1 Power Clean @ 90%
1 Power Clean @ 90%

* Based off of 1RM Power Clean

** These should be cycled! **

Scoring: LoadMetcon (Time)Holleyman
30:00-60:00

30 rounds:
5 Wall Balls (20/14) (10’/9’)
3 Handstand Push Ups
1 Power Clean (225/155)

Scoring: Time

Time Cap: 30 minutesAccessory Work

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CrossFit WOD, August 25, 2022

August 25, 2022

8-25-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
3 Sets
:30 Row
:30 Arms Only Echo OR Assault Bike
10 Single Arm Press R/L (Light-Moderate)

Push Press (5×5)Push Press 5×5
12:00-22:00

5 Push Press @ 60%
5 Push Press @ 65%
5 Push Press @ 70%
5 Push Press @ 75%
5 Push Press @ 75%+

* Based off of 1RM Push Press

Scoring: LoadMetcon (AMRAP – Rounds and Reps)1-2 Sets
250m Row
5-10 Box Dip
12-16 Alt. Leg V-Up
10 Hanging Scap Retractions
2-4 Strict Pull Ups

Supreme Pizza
40:00-50:00

AMRAP 10 minutes
250m Row
10 Strict Ring Dips
15 GHD situps (OR 15 V Ups)
20 Pull Ups

Scoring: Rounds + Reps
Metcon (AMRAP – Reps)Accessory Finisher
52:00-60:00

2 Sets (Not For Time)
10 Straight Arm KB Sit ups
10 Wide Grip Barbell Bicep Curls
10 Landmine Lunge Side Twist (10/each side)

Scoring: RepsAccessory WorkPause Front Squat 5×3
3 Front Squat @ 5/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 6/10 RPE
3 Front Squat @ 7/10 RPE
3 Front Squat @ 7/10 RPE
*3 second pause in the hole

Scoring: Load

Clean Pull + Power Clean + Clean 4×3
1 Clean Pull + 1 Power Clean + 1 Clean @ 65%
1 Clean Pull + 1 Power Clean + 1 Clean @ 70%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%
1 Clean Pull + 1 Power Clean + 1 Clean @ 75%

* Based off of 1RM Clean

Scoring: Load

* Based off of 1RM Power Clean

** These should be cycled! **

Scoring: Load

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CrossFit WOD, August 24, 2022

August 24, 2022

8-24-22Metcon (Time)For Time
1600mts Run – together, holding a short rope
10 Synchro BMU (all)
30 S HSPU (FF)
30 Synchro weighted GHDSU / medball (MM)
10 Synchro BMU (all)
30 S HSPU (MM)
30 Synchro weighted GHDSU / medball (FF)
10 Synchro BMU (all)
1600mts Run – together, holding a short rope

Metcon (Time)TEAM Version of this workout
10 Worm Hang Power Clean and Jerk
30 WBS – F1 / 14lbs
65ft Worm Lunges
10 Worm Hang Power Clean and Jerk
30 WBS – M1 / 20lbs
65ft Worm Lunges
10 Worm Hang Power Clean and Jerk
20 WBS – F1 / 20lbs
65ft Worm Lunges
10 Worm Hang Power Clean and Jerk
20 WBS – M2 / 30lbs
65ft Worm Lunges

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CrossFit WOD, August 23, 2022

August 23, 2022

8-23-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
2 Sets
1:00 Bike (Assault or Echo) (Moderate)
10 Inchworm w/Push Up
10 Hang Dumbbell Snatch (Light-Moderate)
Metcon (Time)Hawaiian Pizza
16:00-40:00

6 sets (1 Set Every 4 minutes)
21/16 Calorie Assault Bike (OR 17/14 Calorie Echo Bike)
9 Devil Press (2×50/35)

Scoring: Time

Time Cap each set: 3 minMetcon (Checkmark)Mayhem Gymnastics

12 minute EMOM

odd minute: 4 Rig Around the Worlds [right/left = 2 reps] even minute: 8 Alternating Leg Kipping Toes To Bar

Scoring: CheckboxAccessory WorkSnatch Push Press + Snatch Balance 4-4-3-3
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 2 Snatch Balance @ 65%
2 Snatch Push Press + 1 Snatch Balance @ 70%
2 Snatch Push Press + 1 Snatch Balance @ 70%

* Based off of 1RM Snatch.

Scoring: Load

High Hang Snatch 3-3-2-2-2
3 Hang Snatch @ 60%
3 Hang Snatch@ 65%
2 Hang Snatch @ 70%
2 Hang Snatch @ 75%
2 Hang Snatch @ 75%

* Base off of 1RM Snatch

Scoring: Load

10 Second Tempo Snatch Deadlift (ascent AND descent) 5×1
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE
One 10 Second Tempo Snatch Deadlift (ascent AND descent) @ 6.5/10 RPE

Scoring: Load

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CrossFit WOD, August 22, 2022

August 22, 2022

8-22-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Back Squat:
3 Sets:
5 Lateral Box Step Ups (each side)
5 Russian baby makers
5 Tempo "Perfect" Empty Barbell Back Squat (3:1:2:1)

Back Squat (5×5)Tempo Back Squat (3:2:3:0) 5×5

5 TEMPO Back Squat x 5 Sets
3 Second descent, 2 second pause, 3 second ascent, no pause
from 60-75%

Scoring: Load

Metcon (Time)1-2 Sets:
15/12 Calorie Bike (moderate to fast)
25 Single Under
10 Goblet Squat (Light)

Margherita Pizza
3 rounds
30 Sandbag Squats (70/50) (sub dumbbell or KB for 50’s and for the 70 if needed)
90 Double Unders

sand bag can be bear hugged or shoulder held

Scoring: Time

Time Cap: 9 minutesMetcon (AMRAP – Reps)Accessory Finisher

2 Sets (Not For Time)
15 GHD Sit Ups
30 Second Plank Dumbbell Pull Through
20 KB Side Bends (20 per side)

Scoring: RepsAccessory WorkBench Press 8-8-6-6-4
8 Bench Press @ 5/10 RPE
8 Bench Press @ 6/10 RPE
6 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE

Scoring: Load

Deadlift 8-8-6-6-4
8 Deadlift @ 5/10 RPE
8 Deadlift @ 6/10 RPE
6 Deadlift @ 6/10 RPE
6 Deadlift @ 7/10 RPE
4 Deadlift @ 7.5/10 RPE

* Based off of 1RM DeadliftAccessory WorkEcho Bike
3 sets:
26 cals harder (85-90%),
30sec easy (arms only),
21 cals moderate (75-80%),
30sec easy (arms only),
26 cals harder (85-90%),
-Rest 1min b/t sets-

Scoring: Time

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CrossFit WOD, August 20, 2022

August 20, 2022

8-20-22Metcon (Time)Iceman (Open & QuarterFinals)
Masters 35-44
3 Sets
10 Front Squats (165/110)
20 Chest to Bar Pull Ups
5 Thrusters (165/110)
-Rest 3 minutes between seMetcon (Time)Iceman (Open & QuarterFinals)
Masters 35-44
3 Sets
10 Front Squats (165/110)
20 Chest to Bar Pull Ups
5 Thrusters (165/110)
-Rest 3 minutes between seMetcon (Time)Mayhem Mini-Pump – Arms/Core (Open, QuarterFinals, & SemiFinals)
3-4 Rounds
10 Ring Pushups
10 Chin ups
15 Tricep Dips
15 Standing Barbell Curl
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
10 Dip Support Leg Raise
60 Sec Plank Hold
30 yd Banded KB Overhead Walk
-Rest 1-2 minutes b/t sets-

Scoring: Time

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CrossFit WOD, August 19, 2022

August 19, 2022

8-19-22Warm-up1. Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2 Sets
1:00 Bike
20 Alt. Leg V-Up
10 Hang Power Clean (45/35)
-Then-
Build to Hang Power Clean weight.

Metcon (Time)"You can be my Wingman any time"
16:00-42:00

Partner Throwdown Friday:
4 Sets
20/16 Calorie Row (each at the same time)
20 Synchro GHD Sit Ups
40 Hang Power Cleans (135/95) (split)
-Rest 2 minutes between sets-

*Individual Version:
4 Sets
20/16 Calorie row
20 GHD Sit Ups
20 Hang Power Cleans (135/95)
-Rest 2 minutes between sets-

Scoring: Time
5 min cap each set Accessory Work2 sets
2 rounds
50’ Handstand Walk
100’ Hand over hand sled pull (2×45/2×25+10)
-Rest 1:1 b/t sets

Snatch Deadlift + Hang Power Snatch 5×4
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 65% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Snatch Deadlift + 3 Hang Power Snatch @ 75% 1 RM Power Snatch

Scoring: LoadMetcon
12 Minute EMOM

odd minute: 50 foot Handstand Walk
even minute: 10 Russian Pushups

*Scale Handstand Walk to 20 Box Handstand Shoulder Taps or 10 Handstand Taps against wall.

Scoring: Checkbox

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CrossFit WOD, August 18, 2022

August 18, 2022

8-18-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (5×3)Front Squat 5×3
12:00-22:00

3 Front Squat @ 60% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 70% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat
3 Front Squat @ 80% 1 RM Front Squat

Scoring: LoadMetcon (Time)rooster8-12 Minutes (Steady movement through the following):
1:00 Row (OR Cardio)
10 Single Arm High Pull R/L (Light-Moderate)
10 Single Arm KB Thruster R/L (Light)
10 Hanging Scap Retraction
5 Strict Pull-Up

Rooster

For Time:
40 Dumbbell Snatches (50/35)
30 Wall Balls (30/20)
20 Bar Muscle Ups or 20 jumping burpee pull ups
30 Wall Balls (30/20)
40 Dumbbell Snatches (50/35)

Scoring: Time

15 min capMetcon (AMRAP – Reps)Accessory Finisher
54:00-60:00

2 Sets (Not For Time)
10 Weighted Single Arm KB Sit ups (5 reps per arm)
20 Banded Bicep Curls (stand on a band and curl with both arms)
10 Landmine Press in Lunge (each arm)

Scoring: RepsAccessory Work"Goodness Gracious, Great Balls of Fire" (SemiFinals)
Run
2000m (easy/moderate)
2min recovery walk,
5x (400m moderate/fast, 200m easy), 2min recovery walk,
5x (200m moderate/fast, 100m easy).

Scoring: Time

Mayhem Mini-Pump – Shoulder/Glutes
3-4 Rounds
10 Standing DB Front Raise (moderate)
10 Standing DB Lateral Raise (moderate)
10 Elevated Toe Double DB Romanian Deadlift (moderate)
10 Russian Kettlebell Swing (moderate)
10 GHD Hip Raise (moderate)
-Rest 2-3 min b/t round-

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CrossFit WOD, August 17, 2022

August 17, 2022

8-17-22Metcontbd

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CrossFit WOD, August 16, 2022

August 16, 2022

8-16-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"

High-Hang Snatch (Weight)High Hang Snatch 5×2
12:00-22:00

2 High Hang Snatch @ 60% 1 RM Snatch
2 High Hang Snatch@ 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch

Scoring: LoadMetcon (Time)10-15 minutes moving through:
1:00 Echo Bike
10 Box Jump w/Step Down (24/20)
10 Inchworm w/Push Up
5 Burpee

Maverick and Goose
38:00-58:00

2 Sets (1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)

*Sub 15/12 Calorie Assault Bike,

Scoring: Time
Accessory WorkSnatch Push Press + Overhead Squat 4×4
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 65% 1 RM Snatch
3 Snatch Push Press + 1 OHS@ 70% 1 RM Snatch
3 Snatch Push Press + 1 OHS @ 70% 1 RM Snatch

Scoring: Load

4 Position Pause Snatch Deadlift 3×2
2 Four Position Pause Snatch Deadlift @ 65% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch
2 Four Position Pause Snatch Deadlift @ 70% 1 RM Snatch

*Pause @ 1" off the floor, below the knee, above the knee and mid-thigh

Scoring: Load

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CrossFit WOD, August 15, 2022

August 15, 2022

8-15-22Warm-up1.Hip Halo Activation
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 baby makers
5 Tempo "Perfect" Empty Barbell BS (3:1:2:1)

Back Squat (5×3)Back Squat 5×3
12:00-22:00

3 Back Squat @ 65% 1 RM Back Squat
3 Back Squat @ 70% 1 RM Back Squat
3 Back Squat @ 75% 1 RM Back Squat
3 Back Squat @ 80% 1 RM Back Squat
3 Back Squat @ 85% 1 RM Back Squat

Scoring: LoadMetcon (Time)Top Gun
movement prep
2Sets
1:00 Row
10 Hand Release Push Up
20 Alt. Leg V-Up
10 Kip to Swing

10 rounds
10 Dumbbell Bench (2×50/35)
10 Toes to Bar

Scoring: Time

Time Cap: 15Metcon (AMRAP – Reps)Accessory Finisher
53:00-60:00

2 Sets (Not For Time:)
25 Ab Mat Sit Ups
30 Second Plank with Shoulder Taps
20 Seated Russian Twist

Scoring: RepsAccessory WorkRun 5k

This is the final workout in this progression!
You can do this any day this week to perform your best. Enjoy this and see how much you can PR!

Scoring: Time

Bench Press 10-8-6-4-2
10 Bench Press @ 60% 1 RM Bench Press
8 Bench Press @ 60-65 % 1 RM Bench Press
6 Bench Press @ 65-70% 1 RM Bench Press
4 Bench Press @ 75% 1 RM Bench Press
2 Bench Press @ 85% 1 RM Bench Press

Scoring: Load

Deadlift 10-8-6-4-2
10 Deadlift @ 50% 1 RM Deadlift
8 Deadlift @ 60% 1 RM Deadlift
6 Deadlift @ 65-70% 1 RM Deadlift
4 Deadlift @ 75-80% 1 RM Deadlift
2 Deadlift @ 85-90% 1 RM Deadlift

Scoring: Load

"I feel the need, the need for speed" (SemiFinals)
Row "Aerobic Threshold"
1000m (easy/moderate)
-rest 2 min-
3 Sets
4x (300m at faster, 60sec recovery row)
-Rest 3min b/t sets-

Scoring: Time

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CrossFit WOD, August 13, 2022

August 13, 2022

8-13-22Snatch (Weight)Snatch 9×1
1 Snatch @ 6/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 9/10 RPE 1 RM Snatch
1 Snatch @ 10/10 RPE 1 RM Snatch
1 Snatch @ 7/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 9/10 RPE 1 RM Snatch
1 Snatch @ 10/10 RPE 1 RM Snatch

Scoring: LoadClean and Jerk (Weight)Clean & Jerk 7×1
1 Clean and 1 Jerk @ 7/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 9/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 10/10 RPE 1 RM Clean and Jerk

Scoring: LoadBack Squat (Weight)Back Squat 5×1
1 Back Squat @ 6/10 RPE Back Squat
1 Back Squat @ 7/10 RPE Back Squat
1 Back Squat @ 8/10 RPE Back Squat
1 Back Squat @ 9/10 RPE Back Squat
1 Back Squat @ 10/10 RPE Back Squat

Scoring: LoadMetcon (Time)One Fish, Two Fish, Red Fish, Blue Fish (Open, QuarterFinals & SemiFinals)
Masters 35-44
3 Rounds:
15/12 Calorie Standing Bike Erg
12 Dumbbell Deadlifts (2×50/35)
9 Dumbbell Hang Power Cleans (2×50/35)
6 Dumbbell Shoulder to Overhead (2×50/35)

-Rest 5 min-

For time:
45/36 cal Standing Bike Erg
36 Dumbbell Deadlifts (2×50/35)
27 Dumbbell Hang Power Clean (2×50/35)
18 Dumbbell Shoulder to Overhead (2×50/35)

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CrossFit WOD, August 12, 2022

August 12, 2022

8-12-22Warm-up
1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
2-3 Sets
1:00 Row
10 Single Arm Bench Press R/L (Light)
20 Step Back Lunge
10 Hanging Scap Retraction
5 Strict Pull Up
Metcon (AMRAP – Rounds and Reps)The Lorax
22:00-42:00

Partner Throwdown Friday:
AMRAP in 20 minutes
1 Rope Climb (15 ft)
10 Push Ups
25’ Walking Lunge
Wear a weight vest (20/14 lb)
-alternate rounds with a partner (or rest 1:1)-

Scoring: Rounds + RepsMetconCore Work
45:00-60:00+

2-4 Rounds
15 GHD’s
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
10 Strict Toes to Bar
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)
15 Oblique twists with medball (each side)
30yd Single DB Overhead Carry (Left– as heavy as possible)
30yd Single DB Overhead Carry (Right – as heavy as possible)

*Rest as needed between sets.

Scoring: CheckboxAccessory Work5k Run Program Week 10 Day 2 (OPTIONAL)
1.5 Miles at Easy Pace

-Rest 2 Min-

4 Sets
100m Controlled Sprints
200m Walk in 2 Min

Total: 2000m + 800m Walk

RPE Based Option
1.5 Miles at RPE3-4

-Rest 2 Min-

4 Sets
100m at RPE9
200m at RPE1 in 2 Min

Total: 2000m + 800m at RPE1

Scoring: Time

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CrossFit WOD, August 11, 2022

August 11, 2022

8-11-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (Weight)Clean & Jerk Technique Work 5×1
12:00-22:00

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk

Scoring: LoadMetcon (Time)Green Eggs and Ham
38:00-60:00

5 sets:
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
6 Power Clean (185/125)
12/10 Calorie Echo Bike (OR
15/12 Calorie Assault Bike)
-rest 1:1 b/t sets-

Scoring: Time

Athletes Notes

Target Time: sub 18 minutes

Time Cap: 25 minutesAccessory WorkMayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

odd minute: 1-3 Strict Ring Muscle Ups
even minute: 12-16 Kipping Toes To Rings

Sub Box Ring Muscle Ups

Scoring: Checkbox

Front Squat 3×1
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
1 Front Squat @ 10/10 RPE 1 RM Clean
Horton Hears a Who(SemiFinals)

3 sets
100’ Kettlebell front rack walking lunge (2×53/35)
150’ Handstand walk
50’ Kettlebell front rack walking lunge (2×70/53)
-Rest 1:1 b/t sets-

Scoring: Time

Scoring: Load

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CrossFit WOD, August 10, 2022

August 10, 2022

8-10-22Metcon (Time)The Fox in Socks (SemiFinals)
8 Sets:
300m row
6 Sandbag Over Box (150/100) (48)
-rest 1:1 b/t sets-

-then-

5x200m row (fast)
-rest 1 minute b/t sets-

*Score the first 8 sets only

Scoring: Time

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CrossFit WOD, August 9, 2022

August 9, 2022

8-9-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (Weight)Deadlift 5×1
12:00-22:00

1 Deadlift @ 6/10 RPE Deadlift
1 Deadlift @ 7/10 RPE Deadlift
1 Deadlift @ 8/10 RPE Deadlift
1 Deadlift @ 9/10 RPE Deadlift
1 Deadlift @ 10/10 RPE Deadlift

Scoring: LoadMetcon (Time)Oh, the places you’ll go

3 Sets
30/24 Calorie Row
20 GHD Sit Ups or ab mat sit ups
10 Burpee over rower
-Rest 3 minutes b/t sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 5 minutesAccessory WorkPower Snatch 3-2-1-1-1
3 Power Snatch @ 6/10 RPE Power Snatch
2 Power Snatch @ 7/10 RPE Power Snatch
1 Power Snatch @ 8/10 RPE Power Snatch
1 Power Snatch @ 9/10 RPE Power Snatch
1 Power Snatch @ 10/10 RPE Power Snatch

Scoring: Load

Power Clean 3-2-1-1-1
3 Power Clean @ 6.5/10 RPE Power Clean
2 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean
1 Power Clean @ 9/10 RPE Power Clean
1 Power Clean@ 10/10 RPE Power Clean

Scoring: Load

Accessory Finisher
3 Sets:
60 Second Backwards Walking Sled Pull
20 Renegade Rows

Scoring: Load

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CrossFit WOD, August 8, 2022

August 8, 2022

8-8-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch (Weight)Snatch Technique Work 5×1
12:00-22:00

1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch

Scoring: LoadMetcon (Time)The Cat in the Hat
38:00-60:00

"Biking Daniel"
50 Pull-ups
1000m 400m Run
21 Thrusters (95/65)
2000m 800m
21 Thrusters (95/65)
1000m 400m Run
50 Pull-ups

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 15-17 minutes

Time Cap: 22 minutesAccessory WorkSnatch Grip Push Press + OHS 2-2-2-2-2
1 Snatch Grip Push Press + 1 Overhead Squat @ 6/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 7/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE 1 RM Snatch
1 Snatch Grip Push Press + 1 Overhead Squat @ 10/10 RPE 1 RM Snatch

Scoring: Load

Back Squat 5×1
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat
1 Back Squat @ 8.5/10 RPE 1RM Back Squat

Accessory Finisher
3 Sets:
10 KB Single Arm Front Rack Cossack Squat (5 Each Arm)
15 Ring Rows

Scoring: Load

Scoring: LoadAccessory Work5k Run Program Week 10 Day 1 (Open, Quarterfinals & SemiFinals)
3x (300m at Fast Pace, 100m Walk in 1 Min)
-Rest 2 Min-
3x (300m at Fast Pace, 100m Walk in 1 Min)
-Rest 2 Min-
3x (300m at Fast Pace, 100m Walk in 1 Min)

Total: 2700m + 900m (Walk)

RPE Based Option
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)
-Rest 2 Min-
3x (300m at RPE8, 100m at RPE1 in 1 Min)

Total: 2700m + 900m at RPE1

Scoring: Time

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CrossFit WOD, August 6, 2022

August 6, 2022

8-6-22Warm-upMetconSnatch 5×1
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch

Scoring: Load

Clean & Jerk 5×1
1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and Jerk @ 8/10 RPE 1 RM Clean and Jerk

Scoring: Load

Front Squat 5×1
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat
1 Front Squat @ 8/10 RPE Front Squat

Scoring: LoadMetcon (Distance)Dane County (Open, QuarterFinals, & SemiFinals)
Masters 35-44
AMRAP 5 Minutes
50/40 Calorie Row
Max Distance Dumbbell Farmer Carry (100/70)

-(rest 3 minutes) @8:00-

AMRAP 5 Minutes
50/40 Calorie Ski
Max Distance Sled Push (5×45’s/3×45’s + 1-25)

-(rest 3 minutes) @16:00-

AMRAP 5 Minutes
50/40 Calorie Bike Erg
Max Distance Sandbag Front Carry (150/100)

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CrossFit WOD, August 5, 2022

August 5, 2022

8-5-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
250m Row (Moderate)
10 Box Jump w/Step Down (20in)
10 Alt. Leg V-Up
8 hanging Scap Retractions, 6 Kip to Swing, 4 Hanging knee raises
20 Shrugs in Handstand

3. Workout Prep
1 Set (at workout pace):
3 Box Jump Overs (at workout height) (each)
3 Synchro Toes to Bar
3 Strict Handstand Push-ups (each)Metcon (Time)Cheeseheads
18:00-45:00

Partner Throwdown Friday
100 Box Jump Overs (24/20) (split)
50 Synchro Toes to Bar
100 Handstand Push-ups (split)
50 Synchro Toes to Bar
100 Box Jump Overs (24/20) (split)

Individual Version:
50 Box Jump Overs (24/20)
50 Toes to Bar
50 Handstand Push-ups
50 Toes to Bar
50 Box Jump Overs (24/20)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 18-20 minutes

Time Cap: 25 minutesMetconMayhem Gymnastics [MG] Skill Focus
48:00-60:00

12 Minute EMOM

Minute 1: 20 Alternating V-Ups
Minute 2: 30 second One Arm Hang [15 seconds each arm]

Scoring: CheckboxAccessory WorkBench Press 5×3
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8.5/10 RPE
3 Bench Press @ 8.5/10 RPE

Scoring: Load

Barbell Front Rack Step Ups 10-8-6-6-6
10 Front Rack Step Ups (5/leg) @ 7/10 RPE
8 Front Rack Step Ups (4/leg) @ 8/10 RPE
6 Front Rack Step Ups (3/leg) @ 8.5/10 RPE
6 Front Rack Step Ups (3/leg) @ 8.5/10 RPE
6 Front Rack Step Ups (3/leg) @ 9/10 RPE

Deficit Snatch Deadlift 3×3
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch
3 reps of 2" Deficit Snatch Deadlift @ 10/10 RPE 1 RM Snatch

Scoring: Load
Scoring: LoaAccessory Work5k Run Program Week 9 Day 2
5 Min at Easy Pace
-Rest 1 Min-
5 Min at Easy pace
-Rest 1 Min-

6 Sets
2 Min at Easy Pace
30 Sec Surge at Fast Pace
*No rest between reps or sets.
Total: 30 Min

RPE Based Option:"
5 Min at RPE3-4
-Rest 1 Min-
5 Min at RPE3-4
-Rest 1 Min-

6 Sets
2 Min at RPE3-4
30 Sec Surge at RPE8.5
*No rest between reps or sets.
Total: 30 Min

Scoring: Meters

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CrossFit WOD, August 4, 2022

August 4, 2022

8-4-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Hang Clean (Weight)Hang Clean + Jerk 2-2-1-1-1-1
12:00-22:00

2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Hang Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Hang Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

Scoring: LoadMetcon (Time)1-2 Sets
1:00 Ski (OR Cardio)
25 Single Under
10 Cuban Press (Light)
-Then-
Build to Power Snatch weight.

Bucky the Badger
41:00-55:00

7 rounds
7 Power Snatches (115/80)
49 Double Unders

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 8-10 minutes

Time Cap: 12 minutesAccessory WorkFront Squat + Jerk 3×3
2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 9/10 RPE 1 RM Clean

Scoring: Load

Front Squat 3×2
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean

Scoring: Load

Mad City (SemiFinals)
Masters 35-44
4 sets (1 set every 6 minutes)
12 Dumbbell Bench Presses (2×70/50)
40 yard Sled Push (2×45/1×45)
8 Strict weighted Pull Ups (45/25)

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CrossFit WOD, August 3, 2022

August 3, 2022

8-3-22MetconKevins ChoiceKEVINS CHOICE

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CrossFit WOD, August 2, 2022

August 2, 2022

8-2-22Warm-up1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
1-2 Sets
1:00 Bike (Echo or Assault)
20 Alt. Leg V-Up
1:00 Row
20 Step Back Lunge
50ft Double Dumbbell Overhead Carry

3. Workout Prep
1 Set: (at workout pace)
5/4 Calorie Echo Bike OR Calorie Assault Bike
4 GHD SIt Ups
5/4 Calorie Row
20’ Double Dumbbell Overhead Walking Lunge (at workout weight)
Metcon (Time)2 Rounds
40/32 Calorie Echo Bike (OR 50/40 Calorie Assault Bike)
40 GHD SIt Ups or 40 weighted ab mat sit ups
40/32 Calorie Row
120’ Double Dumbbell Overhead Walking Lunge (2×50/35)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 16-18 minutes

Time Cap: 22 minutesMetconMayhem Gymnastics [MG] Skill Focus
44:00-52:00

8 min EMOM

Every minute on the minute:
5 Strict Handstand Pushups into 5 Kipping Handstand Pushups

Scale:
5 Strict Box HSPU into 10 Second Hold at top of last Handstand Pushup

Scoring: CheckboxMetconAccessory Finisher
55:00-60:00

2 Sets:
60 seconds Backwards Walking Sled Pull (moderate)
10 Wide Grip Supinated Grip Barbell Curl and Press (moderate)
Accessory WorkSnatch High Pull + Power Snatch + Snatch 5×3
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8/10 RPE Power Snatch
1 Snatch High Pull + 1 Power Snatch + 1 Snatch @ 8.5/10 RPE Power Snatch

Scoring: Load

Clean Pull + Power Clean 5×2
1 Clean Pull + 1 Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean
1 Clean Pull + 1 Power Clean @ 8.5/10 RPE Power Clean

Deadlift 5×2
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8.5/10 RPE Deadlift
2 Deadlift @ 8.5/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

Scoring: Load
Scoring: Load

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CrossFit WOD, August 1, 2022

August 1, 2022

8-1-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch

Scoring: LoadMetcon (Time)1-2 Sets
:40 Row (moderate)
:40 Bike (moderate)
8 Thrusters (empty bar)
4 inchworms, 2 spiderman stretch (each side), 4 half bottom burpees
10 Hanging Scap Retraction, 6 Kip to Swing, 2 strict pull ups

Madison, Wisconsin
39:00-48:00

21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

Scoring: Time

TARGET SCORE
Target Time: sub 5 minutes

Time Cap: 7 minutes
MetconAccessory Finisher
50:00-60:00

3 Sets
12 Double Kettlebell Front Rack Lateral Step Ups (6/leg)
7-10 Weighted Chin Ups (moderate)
Accessory WorkSnatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS & Slow Motion Snatch + Snatch Drop
2 Snatch Grip Push Press + 1 Overhead Squat @ 7.5/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
2 Snatch Grip Push Press + 1 Overhead Squat @ 8/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell
-Rest as needed-
1 Snatch Grip Push Press + 1 Overhead Squat @ 9/10 RPE Snatch
1 Slow Motion Snatch + 3 Snatch Drop @ Empty Barbell

Back Squat 5×2
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat
2 Back Squat@ 8.5/10 RPE Back Squat
2 Back Squat @ 8.5/10 RPE Back Squat

Scoring: Load
Accessory Work5k Run Program Week 9 Day 1 (Open, QuarterFinals, & SemiFinals)
Warm-Up
2x (4 Min at Easy Pace, 60 Sec Rest)
4x (2 Min at Easy/Moderate Pace, 60 Sec Rest)
6x (1 Min at Moderate Pace, 60 Sec Rest)
Total: 22 Min

-Rest 3 Min-

Main Workout
5 Sets
200m Controlled Sprint
100m Easy Jog
100m Sprint
*Rest 4 Min between sets.
Total: 2000m

RPE Based Option:
Warm-Up
2x (4 Min at RPE3, 60 Sec Rest)
4x (2 Min at RPE5-6, 60 Sec Rest)
6x (1 Min at RPE7-8, 60 Sec Rest)
Total: 22 Min

-Rest 3 Min-

Main Workout
5 Sets
200m at RPE7-8
100m at RPE3
100m at RPE10
*Rest 4 Min between sets.
Total: 2000m

Scoring: Time

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CrossFit WOD, July 30, 2022

July 30, 2022

7-30-22Metcon (Time)Tiger Shark (Open, QuarterFinals, & SemiFinals)
Masters 35-44
3 Sets:
21 Dumbbell Shoulder to Overhead (2×50/35)
15 Deadlifts (225/155)
9 Bar Muscle Ups
-Rest 1:1 between sets-
MetconTaper Cardio (Games)
3 sets
6min Bike (easy)
3min Row (easy)
4min Bike (mod)
3min row (easy)
2min Bike (mod/fast)
3min Row (easy)

*The row segments to be done at your marathon pace.

ALL Age Groups Perform as Written above

Scoring: Checkbox

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CrossFit WOD, July 29, 2022

July 29, 2022

7-29-22Warm-up
1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
1-2 Sets
10 Inchworm w/Push Up
5 Single Arm Dumbbell Bench Press R/L (Light-Moderate)

Bench Press (Weight)Tempo Dumbbell Bench Press 4×8
12:00-24:00

4 Sets of 8 Dumbbell Bench Press with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

Scoring: Load

Metcon (AMRAP – Reps)1. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
1:00 Ski (OR Row) (Moderate)
1 Halfway Wall Walk
1 Halfway Rope Climb
4-8 Tricep Dips on Bench with feet on ground

Bull Shark – Mayhem Gymnastics [MG] Skill Focus
42:00-56:00

4 Sets (1 set every 2 minute)
2 Rope Climbs
6 Wall Walks
Max effort Strict Ring Dips
-rest 1 minute between sets-

*Score is number of Strict Ring Dips
*Sub Hand Release Push Ups if you don’t have rings.

Scoring: Reps

Athletes Notes

TARGET SCORE
Target Reps each set: 10+

MInimum Reps before scaling each set: 5Accessory Work5k Run Program Week 8 Day 2 (OPTIONAL)
1-Mile at Easy Pace
-Rest 2 Min-
1-Mile at Max Effort (Record Score)
-Rest 2 Min
1-Mile at Easy Pace.
Total: 4827m

RPE Based Option:
1-Mile at RPE 3-4
-Rest 2 Min-
1-Mile at Max Effort (Record Score)
-Rest 2 Min
1-Mile at RPE 3-4
Total: 4827m

*IF you haven’t been following this progression, or still need to Deload this weekend, then perform a 2 mile easy jog.

Scoring: Time

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CrossFit WOD, July 28, 2022

July 28, 2022

7-28-22Warm-up1. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Barbell Prep
Front Squat:
2-3 Sets of [Front Squat Skill Transfer Exercises](https:/
/www.youtube.com/watch?v=h6qSHqh3XCg&list=PLvAVwtyBkTrSqXaJBaDKeBQPMimB-lNT&index=8&abchannel=MayhemAthlete)
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Front Squat (Weight)Tempo Front Squat 4×5
12:00-24:00
E2MOM
4 Sets of 5 Front Squat with (3:3:3:0) Tempo (3 second descent, 3 second pause in bottom, 3 second ascent, no pause at top)

**This should not exceed 60% of 1RM Front Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Scoring: LoadMetcon (Time)Hammerhead Shark
42:00-58:00

8 Sets (1 Set every 2 Minutes)
12/10 Calorie Row
12 Burpee over Rower

*Sub 200m Run or 75 Double Under for Row.
*From June 23, 2021

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 1 minute
Time Cap each set: 1 minute 30 secondsAccessory WorkAccessory (OPTIONAL)
4×6-10 Dumbbell Single Arm Strict Press (Build to a heavy 6-10 reps across sets) (each side)
3×10-15 Dips (stop 2-3 reps from failure or at 15) (Ring or Bar dips)
3×10 Barbell Skull Crushers + 10 Dumbbell Lateral Raises (Moderate/Heavy across all sets)
*Superset movements as desired

-then-
3 sets
30 Second Side Plank (each side)
20 Deadbugs
20 Alternate V-Ups

Scoring: Checkbox

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CrossFit WOD, July 27, 2022

July 27, 2022

7-27-22Metcon (Time)Zebra Shark (Games)
For Time
400m Run
50ft Yoke Carry (380/300)
50ft sled Push
200m Run
50ft Yoke Carry (380/300)
50ft sled Push
50ft sled Drag (straps over shoulders)
200m Run
50ft Yoke Carry (380/300)
50ft sled Push
50ft sled Drag (straps over shoulders)
50ft sled Hand over Hand Pull
200mts Run
50ft Yoke Carry (380/300)
50ft sled Push
50ft sled Drag (straps over shoulders)
50ft sled Hand over Hand Pull
50ft KB Farmers Carry (2×150/106)
400m Run

* regular sled (3×45/2×45)

Scoring: Time

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CrossFit WOD, July 26, 2022

July 26, 2022

7-26-22Warm-upAthletes Notes

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps all from the POWER each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Burgener Warm Up Clean – 3-5 reps all from the POWER each position

Power Snatch (5 x 1)Power Snatch 5×1
5×1 Power Snatch @5-6/10 RPE
-Rest as needed b/t sets-

Scoring: Load

Power Clean (Weight)Power Clean 5×1
5×1 Power Clean @5-6/10 RPE
-Rest as needed b/t sets-

Scoring: Load

Metcon (AMRAP – Reps)Great White Shark – Mayhem Gymnastics [MG] Skill Focus
42:00-54:00

5 Sets (1 Set every 90 seconds)
25′ Handstand Walk
10 Pistols Squats
Max effort Double Unders
-rest 30 seconds between rounds-

*Score is total number of Double Unders

Scoring: Reps

Athletes Notes

TARGET SCORE
Target Reps each set: 60+

Time Cap each set: 25Accessory WorkDeadlift 5×3
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift
3 Deadlift @ 6.5/10 RPE Deadlift

Scoring: Load

A.
5 rounds for Time
15/12 Calorie Echo Bike
1 Round of DT
*DT = 15 Deadlifts, 12 Hang Power Cleans, 9 Shoulder to Overhead (155/105)

B.
5 rounds for Time
15/12 Calorie Echo Bike
9 Deadlifts (185/125)
6 Hang Power Cleans (185/125)
3 Shoulder to Overhead (185/125)
*Do the one you suck at more

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CrossFit WOD, July 25, 2022

July 25, 2022

7-25-22Warm-up1. Hip Halo Activation
2. Barbell Prep
3 Sets:
5 Lateral Box Step Ups (each side)
5 baby makers
5 Tempo "Perfect" Empty Barbell (FS or BS) (3:1:2:1)

Back Squat (4 x 8 )Tempo Back Squat (3:0:2:0) 3×8
12:00-24:00
E2MOM
4 Sets of 8 Back Squat with (3:0:2:0) Tempo (3 second descent, no pause in bottom, 2 second ascent, no pause at top)

**This should not exceed 50% of 1RM Back Squat
***Trend towards going too light and actually holding the tempo over going too heavy

Scoring: LoadMetconMayhem Gymnastics [MG] Skill Focus
42:00-52:00

Every minute on the minute for 8 minutes:
8 Toes To Bar into 6 Pull-Ups into 4 Chest To Bar Pull-Ups
*Choose Kipping or Butterfly
— goal is to go unbroken—

Scoring: CheckboxAccessory Work5k Run Program Week 8 Day 1 (OPTIONAL)
8 Sets
200m Easy Jog
300m at Fast Pace
100m Walk
*No rest between reps or sets.
Total: 4800m

RPE Based Option:
8 Sets
200m at RPE2 (Goal is same time as 300m)
300m at RPE8
100m at RPE1 (Goal is same time as 300m)
*No rest between reps or sets.
Total: 4800m

Scoring: TimeAccessory Work1 Squat Snatch at each of the following weights:

Masters 35-49
Men:
125-130-135-140-145
150-160-170-180-190
195-205-215-225-235
-Rest 5 minutes between each ladder-

Row (Games)
4x (500m at Moderate Pace, 2 Min Rest)
5x (200m at Fast Pace, 30 Sec Rest)

ALL Age Groups Perform as Written above

Scoring: Time

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CrossFit WOD, July 23, 2022

July 23, 2022

7-23-22Accessory Work2 Sets
2 Rounds
2 Rope Climbs
6 Strict Handstand Push Ups
12 Dumbbell Power Cleans (2×50/35)
-Rest 1:1 b/t sets-
Accessory WorkSnatch 5×1
Work up to a heavy single Snatch

-OR-

1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch
1 Snatch @ 8.5/10 RPE 1 RM Snatch

Clean & Jerk 5×1
Heavy single clean and Jerk

-OR-

1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk
1 Clean and 1 Jerk @ 8.5/10 RPE 1 RM Clean and Jerk

Back Squat 5×3
Heavy single Back Squat

-OR-

3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat

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CrossFit WOD, July 22, 2022

July 22, 2022

7-22-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

Snatch (Weight)Pause Snatch Balance + Snatch Balance 5×5
12:00-23:00

1 Pause Snatch Balance + 1 Snatch Balance @ 6.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 7.5/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE
1 Pause Snatch Balance + 1 Snatch Balance @ 8/10 RPE

** Pause for 2 seconds in the bottom of the squat

Scoring: LoadMetcon (Time)f Tomorrow Never Comes

3 rounds:
25 Toes to Bar
50’ Handstand Walk or 5 wall walks
50’ Overhead Walking lunge (135/95)
*From: July 20, 2021

Partner Throwdown Friday version:
3 rounds:
25 Synchro Toes to Bar
50’ Handstand Walk (each, at the same time) or 5 wall wals
100’ Overhead Walking lunge (135/95) (split as desired)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 10 minutes
Time Cap: 20 minutesAccessory Work5k Run Program Week 7 Day 2 (OPTIONAL)
2 Sets
3x (600m at Easy Pace, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m

RPE Based Option:
2 Sets
3x (600m at RPE3-4, 30 Sec Rest)
*Rest 3 Min after each set.
400m at Max Effort (Record Score)
Total: 4000m

Scoring: TimeAccessory WorkBench Press 10-8-6-4-2
10 Bench Press @ 6/10 RPE
8 Bench Press @ 6.5/10 RPE
6 Bench Press @ 7/10 RPE
4 Bench Press @ 8/10 RPE
2 Bench Press @ 9/10 RPE

Scoring: Load

Barbell Front Rack Step Ups 5×10
10 Front Rack Step Up (5/leg) @ 6.5/10 RPE
10 Front Rack Step Up (5/leg) @ 7/10 RPE
10 Front Rack Step Up (5/leg) @ 7.5/10 RPE
10 Front Rack Step Up (5/leg) @ 8/10 RPE
10 Front Rack Step Up (5/leg) @ 8.5/10 RPE

*Perform 5 on the Right Leg then 5 on the Left Leg

Scoring: Load

Deadlift 10-8-6-4-2
10 Deadlift @ 6.5/10 RPE Deadlift
8 Deadlift @ 6/10 RPE Deadlift
6 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

Scoring: Load

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CrossFit WOD, July 21, 2022

July 21, 2022

7-21-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (Weight)Hang Clean + Jerk 4-3-2-2-2
12:00-23:00

3 Hang Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Hang Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Hang Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Scoring: LoadMetcon (Time)The Thunder Rolls
38:00-58:00

4 sets: (1 Set Every 5 Minutes)
20/16 Calorie Row
20 GHD Sit Ups (OR 40 Alt. Leg V-Up)
20 Pull-ups

Scoring: Time

TARGET SCORE
Target Time: 2:30-2-50

Time Cap: 3:30Accessory WorkOff the Blocks Clean + Jerk 4-3-2-2-2
3 Clean off the block and 1 Jerk @ 6/10 RPE Clean and Jerk
2 Clean off the block and 1 Jerk @ 6.5/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk
1 Clean off the block and 1 Jerk @ 7/10 RPE Clean and Jerk

Scoring: Load

Front Squat + Jerk 3×3
2 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8.5/10 RPE 1 RM Clean

Scoring: Load

Front Squat 3×2
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean
2 Front Squat @ 9/10 RPE 1 RM Clean

Scoring: Load
Callin’ Baton Rouge (Games)
4 sets
36 Toes to bar
8 Sandbag Box Step Over (150/100) (24/20)
120ft Yoke Carry (425/345)
8 Sandbag Box Step Over (150/100) (24/20)
72ft Front Rack Axle bar lunge (155/105)
-rest 4 minutes between sets-

Scoring: Time

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CrossFit WOD, July 20, 2022

July 20, 2022

7-20-22Metcon (Time)27-24-21 (24-21-18)
Calorie Echo Bike
9-6-3
Squat Clean (225/155)
rest 3 minutes-
21-18-15 (18-15-12)
Calorie Echo Bike
3-2-1
Squat Clean (275/185)

For Time
12 Ring Muscle Ups
100 Double Unders
12 Bar Muscle Ups
150 Double Unders
12 Bar Muscle Ups
100 Double Unders
12 Ring Muscle Ups

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CrossFit WOD, July 19, 2022

July 19, 2022

7-19-22Warm-up1. Hip Halo Activation

2. Movement Prep/Activation and Increasing Heart Rate – (After the lifting)
1-2 Sets
1:00 Bike (OR Cardio)
15 Banded Good Morning
5 Box Jump w/Step Down
-Then-
Build to Deadlift weight.
Metcon (Calories)Friends in Low Places
15:00-36:00

7 sets
1:30 AMRAP (aka in a 90 second window)
16 Deadlifts (155/105)
8 Box Jumps (24/20)
Max Calorie Bike
-Rest 1:30 b/w sets

Scoring: CaloriesMetcon (Time)Mayhem Mini-Pump – Upper Body Anterior
40:00-60:00

3 Rounds

10 – Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Resistance Band Chest Fly – High to Low @ light resistance – maintain control and quality
10 Incline Dumbbell Hammer Curls @ moderate weight – maintain quality

*Rest as needed between rounds.

Scoring: TimeAccessory WorkMayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

odd minute: 1 Legless Rope Climbs
even minute: 2 Rope Climbs [using legs]

*If you do not have Legless, you will do 6 Rope Pull-Ups [seated]

Scoring: CheckboxAccessory WorkSnatch Pull + Snatch High Pull + Power Snatch 4-4-4-3-3
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 7.5/10 RPE Power Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Power Snatch @ 8/10 RPE Power Snatch

Scoring: Load

Power Clean 3-2-1-1-1
3 Power Clean @ 6/10 RPE Power Clean
2 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7.5/10 RPE Power Clean
1 Power Clean @ 8/10 RPE Power Clean

Scoring: Load

3 Rounds
15 Toes to bar
12 Double Dumbbell Push Press (2×50/35)
-rest 3 minutes-
3 Rounds
15 Chest to bar Pull Ups
9 Double Dumbbell Thrusters (2×50/35)

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CrossFit WOD, July 18, 2022

July 18, 2022

7-18-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep
Snatch:
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (5×3)Hang Pause Snatch
12:00-23:00

3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.

Scoring: LoadMetcon (Time)The Dance
40:00-55:00

12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 7-10 minutes

Time Cap: 15 minutesAccessory Work5k Run Program Week 7 Day 1 (OPTIONAL)
2x 200m at Fast Pace
400m at Mod Pace
2x 300m at Mod/Fast Pace
400m at Mod Pace
2x 200m at Fast Pace
*Rest 60 Sec between all reps.
Total: 2200m

RPE Based Option:
2x 200m at RPE8
400m at RPE6
2x 300m at RPE8
400m at RPE6
2x 200m at RPE8
*Rest 60 Sec between all reps.
Total: 2200m

Scoring: TimeAccessory WorkSnatch Grip Push Press + OHS & Slow MOTION Squat Snatch (perform a snatch in slow motion):
3 Snatch Grip Push Press + 3 OHS @ 6.5/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 2 OHS @ 7/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 2 OHS @ 7.5/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 1 OHS @ 8/10 RPE Snatch
3 Slow Snatch (empty barbell)
-Rest as needed-
3 Snatch Grip Push Press + 1 OHS @ 8.5/10 RPE Snatch
3 Slow Snatch (empty barbell)

Elevated Heel Back Squat 3×3
3 Tempo Heel Elevated Back Squat @ 6/10 RPE
3 Tempo Heel Elevated Back Squat @ 6.5/10 RPE
3 Tempo Heel Elevated Back Squat @ 6.5/10 RPE

**3 seconds down, 2 second pause in bottom.

Scoring: Load

Back Squat 4×3
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 7/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat
3 Back Squat @ 8/10 RPE Back Squat

Scoring: Load

**You will need one barbell for the Sn PP + OHS, and an empty barbell for the Slow Snatch.

Scoring: Load

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CrossFit WOD, July 16, 2022

July 16, 2022

7-16-22Accessory WorkOpen Arms (Open, QuarterFinals, SemiFinals & Games)
Masters 35-49
3 Sets
AMRAP 3 Minutes
20 Bench Press (155/105)
Max Distance Calorie Row
-Rest 1 Minute b/t sets-

Rowing Intervals (Games)
5 sets:
30/24 Calorie Row
-rest 0:90 b/t sets-

Scoring: Time

Hang Squat Snatch + Snatch 5×1 (Games Lifting)
1 Hang Squat Snatch + 1 Snatch x 5 Sets @8.5 RPE

Scoring: Load

Squat Clean + Squat Clean and Jerk 5×1 (Games Lifting)
1 Squat Clean + 1 Squat Clean and Jerk x 5 Sets @8.5 RPE

Scoring: Load

Under Balls (Games)
Masters 35-49
For time:
20 Wall balls (30/20)
120 Double Unders
30 Wall balls (25/16)
120 Double Unders
40 Wall balls (20/14)

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CrossFit WOD, July 15, 2022

July 15, 2022

7-15-22Warm-up1. Hip Halo Activation
2. Movement Prep
Step Back Lunge
2-3 Sets
10 Lateral Box Step Up R/L
20 Step Back Lunge
10 Air SquatFront Rack Lunge (6-4-2-2-2)Front Rack Lunges 6-4-2-2-2
12:00-22:00

6 Front Rack Lunges (3/leg) @ 6/10 RPE
4 Front Rack Lunges (2/leg) @ 7/10 RPE
2 Front Rack Lunges (1/ leg) @ 8/10 RPE
2 Front Rack Lunges (1/leg) @ 9/10 RPE
2 Front Rack Lunges (1/leg) @ 10/10 RPE

Scoring: LoadMetcon (Time)Lovin’, Touchin’, Squeezin’

Partner Throwdown Friday
For time
100 Power Cleans (135/95) (split as desired)
*Every 2 minutes each partner completes 5 Muscle Ups or 5 BMU or 5 strict PU and dips or jumping BMU or RMU
**Start the workout with Muscle Ups

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: Sub 8 minutes

Time Cap: 15 minutesAccessory Work5k Run Program Week 6 Day 2 (OPTIONAL)
1200m at Mod Pace, 4 Min Rest
200m Controlled Sprint, 2 Min Rest
1000m at Mod/Fast Pace, 3 Min Rest
5x (100m Sprints, 30 Sec Walk)
800m at Mod Pace
Total: 3700m

RPE Based Option:
1200m at RPE5, 4 Min Rest
200m at RPE9, 2 Min Rest
1000m at RPE6, 3 Min Rest
5x (100m at RPE10, 30 Sec at RPE1)
800m at RPE5
Total: 3700m

Scoring: TimeAccessory WorkDouble KB Deadlift 5-5-5-5-5
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)
5 Double KB Deadlift (HEAVY)

Scoring: Load

Mayhem Gymnastics [MG] Skill Focus (Open, QuarterFinals, & SemiFInals)
Masters 35-44
10-9-8-7-6-5-4-3-2-1
Strict Handstand Push Ups
*If you cannot go unbroken each round you need to redo that round.
You need to rest enough to complete EVERY round unbroken.Accessory WorkBe Good to Yourself (Games)
Masters 35-49
36-24-12
Toes to Bar
18-12-6
Front Squat (135/95)

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CrossFit WOD, July 14, 2022

July 14, 2022

7-14-22Warm-up1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 row
10 Single Arm KB Thruster R/L (Light)
20 Alt. Leg V-Up
:30 Handstand Hold

3. Workout Prep
1 Set (at workout pace):
3 row Calories
3 Wall Balls (20/14) to 10’ Target
3 GHD Situps
10′ Handstand WalkMetcon (Time)Separate Ways (Worlds Apart)
15:00-45:00

For time:
10-20-30-40-50
Row Calories
Wall Balls (20/14) to 10’ Target
GHD Situps (OR 2x Alt. Leg V-Up)
*80’ Handstand Walk after each round

Scoring: Time

TARGET SCORE
Target Time: sub 25 minutes

Time Cap: 30 minutesMetcon (Time)Mini-Pump – Upper Body Anterior
48:00-60:00

2 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 Incline DB Bench @ moderate weight – maintain quality
12 Incline DB Chest Fly @ light weight – maintain control and quality
12 Ring Curls @ moderate weight – maintain quality

*Rest as needed between sets.

Scoring: TimeAccessory WorkClean & Jerk Technique Work: 5×1
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk

Scoring: Load

Front Squat 5×1
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean
1 Front Squat @ 8.5/10 RPE 1 RM Clean

Scoring: Load

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CrossFit WOD, July 13, 2022

July 13, 2022

7-13-22Accessory WorkFor time
30/24 Calorie Echo Bike
6 Legless Rope Climbs
6 Overhead Squats
(205/135)
20/16 Calorie Echo Bike
4 Legless Rope Climbs
4 Overhead Squats
(225/155)
10/8 Calorie Echo Bike
2 Legless Rope Climbs
2 Overhead Squats
(245/175)

4 sets
20/16 Calorie Echo Bike
4/3 Legless Rope Climbs
Overhead Squats
*Sets 1-2: 8 @205/135
*Sets 3-4: 3 @245/175
-Rest 3 minutes b/t sets-

*If doing option 2 score extra sets in notes.

Scoring: Time

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CrossFit WOD, July 12, 2022

July 12, 2022

7-12-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (5 x 2 )Deadlift 5×2
12:00-22:00

2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 8/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift
2 Deadlift @ 9/10 RPE Deadlift

Scoring: LoadMetcon (Time)Any Way You Want It

For time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x70s/50s)
*12/10 Calorie Assault Bike after each set

Scoring: Time
TARGET SCORE
Target Time: 10-12 minutes
Time Cap: 15 MinutesAccessory WorkSnatch Pull + Power Snatch 5×2
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch
1 Snatch Pull + 1 Power Snatch @ 7/10 RPE Power Snatch

Scoring: Load

Clean Pull + Power Clean 5×2
1 Clean Pull + Power Clean @ 6.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean
1 Clean Pull + Power Clean @ 7.5/10 RPE Power Clean

Scoring: Load

admin 0

CrossFit WOD, July 11, 2022

July 11, 2022

7-11-22Warm-up1. Hip Halo Activation

2. Movement Prep
Back Squat:
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)Back Squat (5 x 3)Back Squat 5×3
12:00-22:00

3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
Metcon (Time)Don’t Stop Believin’
3 Sets:
20 Strict Pull Ups or barbell pull ups
20 Box Jump Overs (30/24) (24/20)
-rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutesAccessory Work5k Run Program Week 6 Day 1 (OPTIONAL)
6 Sets
200m at Fast Pace
100m at Easy Pace
*No rest between reps or sets.

-Rest 4 Min-

300m at Easy Pace, No Rest,
300m at Mod Pace, 2 Min Rest,
200m at Mod Pace, No Rest,
200m at Fast Pace, 1 Min Rest,
100m at Fast Pace, No Rest,
100m Sprint.
Total: 2800m

RPE Based Option:
6 Sets
200m at RPE8
100m at RPE3-4
*No rest between reps or sets.

-Rest 4 Min-

300m at RPE6, No Rest
300m at RPE7, 2 Min Rest
200m at RPE7, No Rest
200m at RPE8, 1 Min Rest
100m at RPE9, No Rest
100m Sprint
Total: 3000m

Scoring: TimeAccessory WorkSnatch Technique Work: 5×1
1 Snatch @ 6.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch

Scoring: Load

Back Squat 5×3
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 7.5/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat
3 Back Squat @ 8/10 RPE 1RM Back Squat

Scoring: Load

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CrossFit WOD, July 9, 2022

July 9, 2022

7-9-22Metcon (Time)Back It Up (Open Prep, QuarterFinals, SemiFinals)
Masters 35-44
30 Chest to Bar Pull Ups
30 Back Squats (185/125)

-at 5:00-
20 Bar Muscle Ups
20 Back Squats (225/155)

-at 10:00-
10 Burpee Bar Muscle Ups
10 Back Squats (275/185)

*Perform the back squats FROM THE RACK!Metcon (Time)Masters 35-49
3 Sets: (1 set every 5 minutes)
10 Bar Muscle Ups
5 Shoulder to Overhead (185/125)
20 Chest to bar Pull Ups

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CrossFit WOD, July 8, 2022

July 8, 2022

7-8-22Warm-up1. Hip Halo Activation
2. Barbell Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
20 Step Back Lunge

Front Rack Lunge (5×10)Front Rack Lunges 5×8
14:00-26:00

10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
10 Front Rack Lunges @ 9/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg

Scoring: LoadMetcon (Time)1. Movement Prep/Activation and Increasing Heart Rate
6-8 minutes moving through:
0:30 Bike (moderate)
0:30 Ski or Row (moderate)
5 Half Bottom Burpees, 5 Up Downs
3 Strict Pull Ups
1 halfway rope climb

Bottle Rocket
42:00-57:00

Partner Throwdown Friday
3 Sets:
20 Synchro Line Facing Burpees
8 Rope Climbs (split as desired)
-rest 1:1 b/t sets-

*Individual Version:
3 Sets:
20 Line Facing Burpees
4 Rope Climbs
-rest 1:1 b/t sets-

*Sub 3 Strict Pull Up per Rope Climb.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 4 minAccessory Work5k Run Program Week 5 Day 2 (OPTIONAL)
6 Sets
200m at Easy Pace, 90 Sec Walk
300m at Fast Pace, 90 Sec Walk
200m at Faster Pace
*Walk 90 Sec between sets.
Total: 3500m + 2250 Walk

RPE Based Option
6 Sets
200m at RPE6, 90 Sec at RPE1 (Goal 150m)
300m at RPE8, 90 Sec at RPE1 (Goal 150m)
200m at RPE8.5
*At RPE1 90 Sec between sets.
Total: 4200m + 2700 at RPE1

Scoring: TimeAccessory WorkBench Press 5×3
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE
3 Bench Press @ 8/10 RPE

Scoring: Load

Deficit Snatch Deadlift 3×4
4 Deficit Snatch Deadlift @ 8.5/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9/10 RPE 1 RM Snatch
4 Deficit Snatch Deadlift @ 9.5/10 RPE 1 RM Snatch

Scoring: Load
Phantom Fireworks (Games)
Masters 35-49
For time:
1000m Bike Erg
25 Sandbag Cleans (150/100)
1000m Bike Erg

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CrossFit WOD, July 7, 2022

July 7, 2022

7-7-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2-3 Sets:
1:00 Run (easy to moderate)
4 Overhead Squats, 4 Thrusters (start at light weight and build)
5 inchworm into box step up
4 Power Cleans (start at light weight and build)
8 Hanging Ring Scap Retractions, 4 Kip to Swing, 1-2 Muscle Ups
-Then-
Build to starting weight for barbells
Metcon (Time)Firecracker
18:00-45:00

For time:
10 Overhead Squats (155/115) (95/55)
10 Burpee Box Jump Overs (24/20)
10 Thrusters (155/105) (95/55)
10 Power Cleans (205/135) (165/95)
10 Muscle Ups – BMU – Jumping MU
Run 1000m
10 Muscle Ups
10 Power Cleans (205/135)
10 Thrusters (155/105)
10 Burpee Box Jump Overs (24/20)
10 Overhead Squats (155/115)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: Sub 20 minutes

Time Cap: 25 minutesMetcon (Time)Mayhem Mini-Pump – Upper Body Anterior
47:00-60:00

2 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
6 – 1:1:2 DB Bench @ moderate weight – maintain quality
12 Flat Bench DB Chest Fly @ light weight – maintain control and quality
12 Standing Alternating DB Curl
(each side)@ moderate weight – maintain quality

-Rest as needed between rounds-

Scoring: TimeAccessory WorkClean & Jerk 3-2-2-3-2-2
2 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
2 Clean and 1 Jerk @ 8/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 8.5/10 RPE Clean and jerk

Scoring: Load

Front Squat + Jerk: 4-3-3
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean
2 Front Squat + 1 Jerk @ 8/10 RPE 1 RM Clean

Front Squat 3×3
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean
3 Front Squat @ 9/10 RPE 1 RM Clean

Scoring: Load

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CrossFit WOD, July 6, 2022

July 6, 2022

7-6-22Metcon (Time)Team Version:
40/30cal Echo Bike each (all)
30 Worm Squats * the team holds the worm the whole time
F1
12 Thrusters (115lbs)
6 P – HSPU
3 Rope Climbs
M1
12 Thrusters (155lbs)
6 P – HSPU
3 Rope Climbs
F2
12 Thrusters (115lbs)
6 P – HSPU
3 Rope Climbs
M2
12 Thrusters (155lbs)
6 P – HSPU
3 Rope Climbs
30 Worm Squats
40/30cal Echo Bike each (all)Metcon (Time)Catherine Wheel (Games)
5 Sets (1 set every 4 minutes)
25 Toes to Bar
10 Parallette Handstand Push Ups (abmat/abmat + 45 plate)

Scoring: Time

Athletes Notes

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CrossFit WOD, July 5, 2022

July 5, 2022

7-5-22Warm-upAthletes Notes

1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)Clean (Weight)Clean Deadlift + Power Clean from 1" off the ground + Clean from 1" off the ground 3-3-3-3-3
14:00-24:00

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 6.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 7.5/10 RPE Power Clean

1 Clean Deadlift + 1 Power Clean from 1" off the ground + 1 Clean from 1" off the ground @ 8/10 RPE Power CleanMetcon (Time)Roman Candle
42:00-57:00

For Time
30/20 Calorie Row
80’ Handstand Walk or 5 wall walks
30/20 Calorie Row
40’ Handstand Walk or 3 wall walks
-rest 5 minutes-
20/15 Calorie Row
40’ Handstand Walk or 3 wall walks

TARGET SCORE
Target Time workout 1: sub 4 minutes

Target Time workout 2: sub 90 seconds

Time Cap workout 1: 7 minutes

Time Cap workout 2: 3 minutes Accessory WorkMayhem Gymnastics [MG] Skill Focus (OPTIONAL)
12 Minute EMOM

Minute 1: 12-15 V-Ups
Minute 2: 4-6 Strict Toes To Bar
Minute 3: 1-3 Rope Climbs [15ft]

Scoring: CheckboxAccessory WorkDeadlift 4-4-4-3-3
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift
3 Deadlift @ 8/10 RPE Deadlift

Scoring: Load

Accessory Finisher
3 Sets
60 seconds Backwards Walking Sled Pull
10 Wide Grip Supinated Grip Barbell Curl and Press

Scoring: Load

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CrossFit WOD, July 4, 2022

July 4, 2022

7-4-22MetconTEAM 1776For Time (in a Team of 3)
Kettlebell Swings (53/35 lb)
Box Jumps (24/20 in)
Air Squats
Push-Ups
Burpees
Pull-Ups
Sit-Ups
Row (calories)
Double-Unders
Wall Ball Shots (20/14 lb)
Ball Slams (30/20 lb)
Dumbbell Push Press (45/35 lb)
As a team, complete a total of 1776 reps involving all exercises in any order
Multiple partners may work at a time, but everyone must work together on the same movement and move to the next one together.

The only requirements are that the team complete 1,776 total repetitions, with not more than 200 reps of any single movement, and each team member must complete at least 10 reps of each movement.

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CrossFit WOD, July 2, 2022

July 2, 2022

7-2-22Warm-up1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
8-12 minutes moving through
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups

3. Workout Prep
1 Set (at workout pace):
4 Pull Ups
3 Chest to bar Pull Ups
2 Bar Muscle Ups
4/3 Calorie RowMetcon (Time)
BCS Event 4
54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120 Calorie Row

*Repeat from March 16, 2022

Option 2 (if you already did the BCS Event 3 earlier this year and want something different!)
3 Sets:
27 Calorie Row
21 Pull Ups
15 Chest to bar Pull Ups
9 Bar Muscle Ups
-rest 1:1 b/t sets-

Scoring: TimeMetcon (Time)Core Work:
40:00-60:00

2 Rounds
10 Weighted GHD situps to parallel – plate on chest
8 Ab Wheels
10 Dip Support Leg Raise
5 Side Star Plank Reach Throughs (each side)
30yd Isolateral DB Farmers Carry (Right)
30yd Isolateral DB Farmers Carry (Left)
*Rest as needed between sets.

Scoring: Time

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CrossFit WOD, July 1, 2022

July 1, 2022

7-1-22Warm-up1. Crossover Symmetry Activation
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep
Front Squat:
2-3 Sets of Front Squat Skill Transfer Exercises
3 No Hand (Zombie) Front Squats
3 No Hand (Zombie) Front Squats
3 2 second Pause Front Squats
3 One and a quarter Front Squats
3 In the Hole Front Squats (last rep is a 10 second negative)

Clean and Jerk (Weight)Front Squat + Jerk 4-4-4
14:00-27:00

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean

Scoring: LoadClean and Jerk (Weight)Front Squat + Jerk 4-4-4
14:00-27:00

3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7.5/10 RPE 1 RM Clean

Scoring: LoadMetcon (Time)"Howdy Partner"

Partner Throwdown Friday
25/20 Calorie Echo Bike (each, at the same time)
10 Rope Climbs (split)
50 deadlifts (315/225) (split) or (70%)
10 Rope Climbs (split)
25/20 Calorie Echo Bike (each, at the same time)

Individual version:
25/20 Calorie Echo Bike
5 Rope Climbs
25 deadlifts (315/225) (split)
5 Rope Climbs
25/20 Calorie Echo Bike

*Scale to 30/25 Cal Assault Bike, Scoring: Time

Target Cap: 15 minutesAccessory WorkMayhem Gymnastics [MG] Skill Focus [OPTIONAL] 12 min EMOM:

Minute 1: 5-7 Strict Handstand Pushups
Minute 2: 10-12 Russian Pushups
Minute 3: 30 second Handstand Hold practice on wall or freestanding

Scoring: CheckboxAccessory WorkBench Press 5×4
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE
4 Bench Press @ 7/10 RPE

Front Rack Lunges 5×10
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 8/10 RPE
10 Front Rack Lunges @ 8.5/10 RPE
*Perform 5 on the Right Leg then 5 on the Left Leg

Power Snatches
2×7 (115/80)
2×7 (135/95)
2×7 (155/105)
2×7 (185/125)
-rest 1 minute b/t all sets-

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CrossFit WOD, June 30, 2022

June 30, 2022

6-30-22Warm-up1. Hip Halo Activation
2. Movement Prep
Clean:
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3. Movement Prep/Activation and Increasing Heart Rate (Perform after the strength)
2 Sets
1:00 Row (easy to moderate)
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Build to Squat Clean weights.
Metcon (Time)Bluebonnets

BCS Online Qualifier Event 2
3 rounds
10 Toes To Bar
10 Squat Cleans (135/95)
-Time cap: 5 minutes-

3 rounds
10 Toes To Bar
8 Squat Cleans (185/125)
-Time cap: 10 minutes-

3 rounds
10 Toes To Bar
6 Squat Cleans (225/155)
-Time cap: 15 minutes-

3 rounds
10 Toes To Bar
4 Squat Cleans (275/185)

*if you get the work done under the time cap for each couplet, immediately move onto the next. If you get caught by the time cap your score is reps total, if you finish the workout then your score is time.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 20 minutes

Target Cap: 20 minutesMetcon (Time)Mayhem Mini-Pump – Upper Body Anterior
2 Rounds

10 Alt. DB Bench (each side) @ moderate weight – maintain quality
10 Reverse Grip Barbell Bench Press @ moderate weight – maintain quality
15 Resistance Band Chest Fly – High to Low @ light weight – maintain control and quality
12 Standing Barbell Curl @ moderate weight – maintain quality
*Rest as needed between rounds.

Scoring: TimeAccessory WorkFront Squat 3×3
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean
3 Front Squat @ 8.5/10 RPE 1 RM Clean

3 Sets:
200m Run
15 Bench Press (185/125)
200m Run
-rest 1:1 b/t sets-

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CrossFit WOD, June 29, 2022

June 29, 2022

6-29-22Metcon (Time)JFK (Games)
4 Sets:
10 Dumbbell Squat Snatches (70/50)
20/16 Calorie Bike
100 Double Unders
20/16 Calorie Bike
6 Dumbbell Squat Snatches (100/70)
-rest 1:1 b/t sets-

Scoring: Time

Athletes Notes

TARGET SCORE

Time Cap each set: 8 minutes

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CrossFit WOD, June 28, 2022

June 28, 2022

6-28-22Warm-upWarm Up/Total Session Time
0:00-12:00

Click "Workout prep notes available" directly below for the full warm up

Athletes Notes

1. Hip Halo Activation
2. Barbell Prep
Deadlift:
2-3 Rounds
15 Banded Good Morning
10 Single Arm KB Deadlift R/L (Light-Moderate)

Deadlift (5 x 4 )Deadlift 5×4
14:00-27:00

4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
4 Deadlift @ 7.5/10 RPE Deadlift
Metcon (AMRAP – Rounds and Reps)Tex-Mex

BCS Online Qualifier Event 3
AMRAP 8 Minutes
25’-50’-75’-100’-125’-150’….
Dumbbell Front Rack Walking Lunge (2×50/35) (2 x 35/20)
Handstand Walk or alt hand tap on wall in handstand or feet on box walk up.

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Distance: 625’+ (through the 125’ lunge)
MetconMayhem Gymnastics [MG] Skill Focus [OPTIONAL] 12 Minute EMOM:

Minute 1: 5-7 False Grip Ring Pull Ups
Minute 2: 10-12 Strict Ring Dips
Minute 3: 3-5 Kipping Ring Muscle Ups

Scoring: CheckboxAccessory WorkSnatch Lift Off to 1" off the floor + Power Sn From 1" off the Floor + Sn DL to Mid Thigh + Pwr Sn From Mid Thigh
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 5.5/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 6.5/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7/10 RPE Power Snatch
1 Snatch Lift Off to 1" off the floor + 1 Power Snatch From 1" off the Floor + 1 Snatch Deadlift to Mid Thigh + 1 Power Snatch From Mid Thigh @ 7.5/10 RPE Power Snatch

Clean Deadlift + Power Clean from 1" off the ground: 2-2-2-2-2
**So, you will deadlift the bar up, and then bring the barbell back down to just above the ground (do not allow the bar to touch the ground!) and then power clean**

1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 6/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 6.5/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7/10 RPE Power Clean
1 Clean Deadlift + 1 Power Clean from 1" off the ground @ 7.5/10 RPE Power Clean

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CrossFit WOD, June 27, 2022

June 27, 2022

06/27/2022Warm-upWarm-upHip Halo
– then –
2 rounds
10 band air squat
5 lateral box step ups (ea side)
5 BB back squatsSQUAT Complex (E2MOMx 5 sets complete the following)Complete the following 2 sets
1 pause back squat + 2: 1/4 back squat + 2 back squat @ 6/10 RPE
2 sets
1 pause back squat + 1: 1/4 squat + 2 back squat @ 7/10 RPE
1 set
1 pause back squat + 1: 1/4 squat + 1 back squat @ 7.5/10 RPEMetconMetcon (Time)"Everything’s Bigger in Texas"
BCS On-line Qual

21-15-9
Burpee Box jump over (24/20)
Over head Squat (135/95)

11:00 time capAccessory WorkMetcon3 sets for quality

10 double DB Paused Bulgarian Split Squat
*2 sec pause @ bottom
10 single arm DB row
*pause @ top of row

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CrossFit WOD, June 25, 2022

June 25, 2022

6-25-22Metcon (Time)Indian Ocean
15:00-48:00

4 sets (1 set every 5 minutes)
25/20 Calorie Row
25 Wall Balls (20/14) (all to 10’’)
50’ Handstand Walk

-then, straight into-

4 Sets:
25/20 Calorie Row
-Rest 1:1 between sets-

*Sub 250m Run if needed for Rx’d

Scoring: TimeMetcon (Time)Mayhem Mini-Pump – Shoulder/Glutes
50:00-60:00

2 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press (each side) @ moderate weight
12 DB Snow Angel Raise @ light weight
20 Russian Kettlebell Swing @ heavy weight
7 DB Stepback Lunges (each side) @ moderate weight

Scoring: Time

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CrossFit WOD, June 24, 2022

June 24, 2022

6-24-22Warm-up1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Bike
10 Box Jump w/Step Down (24/20)
15 Banded Good Morning
10 Russian KB Swing (Heavy)
Metcon (Time)Mediterranean Sea
15:00-50:00

Partner Throw Down Friday!!
8 sets (1 set every 4 minutes)
12/10 Calorie Bike
10 Box Jumps (30/24)
5 Sandbag Cleans (150/100)

**Sub 5 Power Cleans (185/125) for Sandbag cleans if needed for Rx’d
****Your partner can go at the 2 minute mark, while you are resting. This one is not "technically" a partner workout as much, but we want you to have some extra rest so you can all go fast!!!

Scoring: Time

Time Cap each set: 3 minutesMetcon (Time)Mayhem Mini-Pump – Arms/Core

For Quality:
10 Ring Pushups
10 Chin-ups
12 Tricep Dips
12 Standing Barbell Curl
12 Overhead Plate Situps
12 Pulse-ups
7 Alligator Rolls (each direction)
15 KB Front Rack Marches (each side)

Scoring: TimeAccessory WorkBench Press 5×5
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE
5 Bench Press @ 6/10 RPE

Front Rack Lunges 5×10
10 Front Rack Lunges @ 6/10 RPE
10 Front Rack Lunges @ 6.5/10 RPE
10 Front Rack Lunges @ 7/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
10 Front Rack Lunges @ 7.5/10 RPE
*For all sets, perform 5 Right leg then 5 Left leg.

Snatch Grip Deadlift 3×5
5 Snatch Deadlift @ 7/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8/10 RPE 1 RM Snatch
5 Snatch Deadlift @ 8.5/10 RPE 1 RM SnatchAccessory WorkMAC 5k Run Progression (Open, QuarterFinals, SemiFInals, & Games)
Warm-Up
4x (400m Easy, 10 Sec Acceleration)

-Rest 3 Min-

Main Workout:
300m at Fast Pace, 100m Walk
400m at Mod/Fast Pace, 90 Sec Rest
500m at Mod/Fast Pace, 2 Min Rest
600m at Easy Pace, 2 Min Rest
500m at Mod/Fast Pace, 2 Min Rest
400m at Mod/Fast Pace, 90 Sec Rest
300m at Fast Pace, 100m Walk
Total: 3000m + 200m Walk

*SCORE = Final 300m time

Scoring: Time

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CrossFit WOD, June 23, 2022

June 23, 2022

6-23-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep
3 Sets:
6 Double Dumbbell Deadlift + 6 Double Dumbbell Hang Power Snatch + 6 Double Dumbbell Overhead Lunges (3/leg)
5 Strict High Hang Muscle Snatch + 5 SLOW Overhead Squat (use empty barbell)

You will have your pair of dumbbells at one station, and then a separate station with an empty barbell.
Snatch (3-3-3-3-2)Snatch Technique Work: 3-3-3-3-2
12:00-25:00

3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
3 Snatch @ 6/10 RPE Snatch
3 Snatch @ 6.5/10 RPE Snatch
2 Snatch @ 7/10 RPE Snatch

** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**

Scoring: LoadMetcon (Time)Atlantic Ocean
40:00-60:00

For time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups/pull ups/ jumping pull ups
50 Thrusters (45/35)
1000m Row

Scoring: Time
Time Cap: 18 minutes
Accessory WorkClean & Jerk Technique Work 4-4-4-4-3
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6/10 RPE Clean and Jerk
3 Clean and 1 Jerk @ 6.5/10 RPE Clean and Jerk
2 Clean and 1 Jerk @ 7/10 RPE Clean and Jerk

Front Squat + Jerk 3×4
3 Front Squat + 1 Jerk @ 6/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 6.5/10 RPE 1 RM Clean
3 Front Squat + 1 Jerk @ 7/10 RPE 1 RM Clean

Front Squat 3×3
3 Front Squat @ 7.5/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean
3 Front Squat @ 8/10 RPE 1 RM Clean

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CrossFit WOD, June 22, 2022

June 22, 2022

6-22-22Metcon (Time)Caspian Sea (Games)
5 sets (1 set every 8 minutes)
200m Run
10 Clean and Jerks (115/80)
5 Rope Climbs
200m Run
10 Clean and Jerks (115/80)
*aim to keep UNBROKEN

Scoring: Time

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CrossFit WOD, June 21, 2022

June 21, 2022

6-21-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean – 3-5 reps all from the POWER each position
3. Movement Prep/Activation and Increasing Heart Rate – (Perform after the lifting)
2 Sets
1:00 row
10 No Jump Burpee
10 Russian KB Swing (Heavy)
:30 Handstand HoldPower Clean (5 x 1)Power Clean 5×1
12:00-24:00

1 Power Clean @ 5/10 RPE Power Clean
1 Power Clean @ 6/10 RPE Power Clean
1 Power Clean @ 6.5/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean
1 Power Clean @ 7/10 RPE Power Clean

Scoring: LoadMetcon (Time)Pacific Ocean

For Time
30 Devil Press (2×50/35) (35/15)
30 Handstand Push Ups or pike push up
15 Devil Press (2×50/35) (35/15
15 Handstand Push Ups or pike push up

Scoring: Time

Time Cap: 15 minutes

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CrossFit WOD, June 20, 2022

June 20, 2022

6-20-22Warm-up1. Hip Halo Activation
2 min on bike
2. Movement Prep
2-3 rounds
10 banded air squats
5 lateral box step ups (each side)
5 Back squats (empty barbell)Back Squat (5-5-4-4-4)Tempo Back Squat + Back Squat: 5-5-4-4-4
15:00-28:00
E2MOM

1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 60%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 4 Back Squat @ 65%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 70%
1 Tempo Back Squat (3 seconds down, 2 second hold in bottom) + 3 Back Squat @ 75%
Scoring: LoadMetcon (Time)Caribbean Sea
48:00-60:00

12 Squat Cleans (135/95) (95/65)
24 Bar Muscle Ups/ jumping BMU/ pull up with dips
12 Squat Cleans (135/95) (95/65)

Scoring: Time

Time Cap: 10 minutesAccessory WorkMAC 5k Run Progression (OPTIONAL)
4 Sets
1200m at Easy Pace
-Rest 2 Min-
4 Sets
150m Controlled Sprints
*Rest 30 Sec between sets.
Total: 5400m

*Score = Slowest 1200m time

Scoring: Time

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CrossFit WOD, June 18, 2022

June 18, 2022

6-18-22Metcon (Time)"Eva Strong"
18:00-45:00

Partner Workout
5 Rounds for time:
24 Double unders (each, at the same time)
19 Toes to bar (split)
2 Clean and jerks (205/135) (split)
400m Run (each, at the same time)Metcon (Time)Mayhem Mini-Pump – Arms/Core
50:00-60:00

10 Min AMRAP
10 Deficit Pushups
10 Body Row on Racked Barbell
15 Tricep Dips
12 Standing Alternating DB Hammer Curl (each side)
10 Single Arm KB Situps (Left)
10 Single Arm KB Situps (Right)
7 Around the Worlds (each direction)
30yd KB Front Racked/Overhead Carry (right racked/left overhead)
30yd KB Front Racked/Overhead Carry (right overhead/left racked)

Scoring: Time

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CrossFit WOD, June 17, 2022

June 17, 2022

6-17-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Hip Halo Activation
2. Barbell Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Step Back Lunges as your primer
1-2 Sets
1:00 Jog
10 Single Arm KB Thruster R/L (Light)
10 Heavy KB Russian Swing
10 Hanging Scap Retraction
10 Kip to Swing
25ft Sled PushFront Rack Lunge (3×10)Front Rack Lunges 3×10
12:00-22:00

10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 6/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 7/10 RPE
10 Barbell Front Rack Lunge (5 Right then 5 Left) @ 8/10 RPE

Scoring: LoadMetcon (Time)"I love this song! Really bad eggs!"
38:00-60:00

Partner Throwdown Friday!!
2 Rounds
500m Row (Each, at the same time)
30 Wall Balls (20/14)
20 Chest to bar Pull Ups or pull ups
80’ Sled push (3×45/2×45)
10 Sandbag to Shoulder (150/100)
80’ sled push (3×45/2×45)
*Row together. Split the rest of reps and movements as needed

Scoring: Time

Time Cap: 20 minutesAccessory WorkMayhem Gymnastics [MG] Rig Grip Cycle (OPTIONAL)
2 Rounds:
50 foot Plate Pinch Carry (25/15)
20 Toes To Bar
50 foot Plate Pinch Carry (25/15)
20 Toes To Rings
50 foot Plate Pinch Carry (25/15)

*You will have a plate in each hand to "Pinch" Carry

Scoring: TimeAccessory Work5k Run Program Week 2 Day 2 (OPTIONAL)
2 Sets
1000m at Mod Pace, 2 Min Rest
400m at Fast Pace, 3 Min Rest
600m at Fast Pace
*Rest 4 Min between sets.
Total: 4000m

Scoring: Time

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CrossFit WOD, June 16, 2022

June 16, 2022

6-16-22Warm-up1. Mayhem Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *Clean and Jerk (5 x 1 )Clean & Jerk Technique Work 5×1
12:00-22:00

1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7.5/10 RPE Clean and jerk
1 Clean and 1 Jerk @ 7/10 RPE Clean and jerk

*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.

Scoring: LoadMetcon (Time)ive got a jar of dirt1 Set
1:00 Row
20 Alt. Leg V-Up
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
:30 Handstand Hold
-Then-
Build to Overhead Squat weight.

Then

"I’ve got a Jar of Dirt!"
40:00-60:00

50 GHD Sit Ups (OR 50 V Ups)
30’ Handstand Walk
30 Overhead Squats (145/95)
60’ Handstand Walk
40 GHD Sit Ups (OR 40 V Ups)
60’ Handstand Walk
20 Overhead Squats (165/115)
90’ Handstand Walk
30 GHD Sit Ups (OR 30 V Ups)
90’ Handstand Walk
10 Overhead Squats (185/135)

Scoring: Time
Time Cap: 20 minutes

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CrossFit WOD, June 14, 2022

June 14, 2022

6-14-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. 2 Sets
1:00 Echo Bike (OR Assault Bike)
20 Alt. Leg V-Up
10 Single Arm High Pull R/L (Light-Moderate)
10 Burpee
5 Box Get Over

3. Workout Prep
1 Set: (at workout pace)
4/3 Calorie Echo Bike (OR Assault Bike)
4 Toes to bar
2 Dumbbell Snatches (at workout weight)
2 Burpee Box Get Over (at workout height) (OR Burpee Box Jump Over)

Metcon (Time)the black pearlThe Black Pearl
15:00-34:00

For time:
2km Echo Bike
30 Toes to Bar
50 Dumbbell Snatches (70/50)
30 Toes to Bar
20 Burpee Box Get Overs (48/40)

*Sub 3km Assault Bike for Echo Bike and 30 Box Jump Over (24/20) for Burpee Box Get Overs if needed for Rx’d

Scoring: Time

Time Cap: 16 minutesMetcon (Time)mini pump Mini-Pump – Upper Body Anterior
3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
5 (each side) Alt. DB Incline Bench + 5 Double DB Incline Bench @ moderate weight – maintain quality
15 Incline Bench DB Chest Fly @ light weight – maintain control and quality
12 (each side) Standing Alternating DB Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: TimeAccessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle (OPTIONAL)
2 Rounds
25′ Handstand Walk
25 Pistol Squats (Right Leg)
25′ Handstand Walk
25 Pistol Squats (Left Leg)
25′ Handstand Walk

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 12 minutes

Time Cap: 20 minutes (we want you to work through it even if you move slower! The aim is to get the work done!)

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CrossFit WOD, June 13, 2022

June 13, 2022

6-13-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Snatch Warm-Up
A) Burgener Warm up Snatch – 3-5 reps at each position

Snatch (5 x 1 )Snatch Technique Work 5×1
13:00-25:00

1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 70/10 RPE snatch

*this day is meant to be geared towards ironing out any technical issues you’ve been wanting to work on! Don’t worry about the loading. Focus in on perfect mechanics, speed and consistency.

Scoring: LoadMetcon (AMRAP – Rounds)1-2 Sets
1:00 row
10 Front Squat (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
5 Box Dip
20 Step Back Lunge

then

15 Ring Muscle Ups or 15 ring pull ups and box dips
15 Front Squats (135/95) (95/65)
25’ Front Rack Lunge (135/95) (95/65)
9 Bar Muscle Ups or 9 pull ups and box dips
9 Shoulder to overhead (135/95) (95/65)
25’ Overhead Lunge (135/95) (95/65)

Scoring: Time

Time Cap: 12 minutesAccessory Work5k Run Program Week 2 Day 1 (OPTIONAL)
1000m at Moderate Pace, 3 Min Rest
2000m at Easy Pace, 2 Min Rest
1000m at Moderate Pace, 3 Min Rest

4 Sets:
100m Controlled Sprints
100m Walk in 1 Min
Total: 4400m + 400m (Walk)"

Scoring: Time

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CrossFit WOD, June 11, 2022

June 11, 2022

6-11-22Metcon (Time)Princess Consuela Bananahammock
15:00-55:00

4 sets
25/20 Calorie Ski (OR Row)
100’ Back Rack Walking Lunge (135/95)
25/20 Calorie Ski (OR Row)
-Rest 1:1 between sets-

*Sub 25/20 Calorie Row or Bike, OR 150 Double Under for Ski if needed

Scoring: Time

TARGET SCORE
Target Time Each Set: Sub 6 minutes
Time Cap Each Set: 8 minutesMetcon (Time)Mayhem Mini-Pump – Upper Body Posterior (OPTIONAL)
4 Rounds
10 Strict Pullups @ maintain quality -band if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
12 Supported Single Arm DB Row (each aide) @ moderate weight – maintain quality
15 Tricep Dips @ moderate weight
-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, June 10, 2022

June 10, 2022

6-10-22Warm-upAthletes Notes

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (3 x 1 )Hang Clean + Jerk 3×2
12:00-25:00

1 Hang Clean + 1 Jerk @ 85%
1 Hang Clean + 1 Jerk @ 90%
1 Hang Clean + 1 Jerk @ 100%

Scoring: LoadMetcon (Time)Monica Monica Geller Bing
40:00-60:00

Partner Throwdown Friday!!
4 Sets (1 Set every 4 Minutes)
25 Chest to Bar Pull Ups or pull ups or jumping C2B
4×25’ Shuttle Run
15 Thrusters (135/95) (95/65)
*Split all reps as needed

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutesAccessory Work5k Run Program Week 1 Day 2 (OPTIONAL)
200m at mod pace, 100m easy jog,
400m at mod pace, 200m easy jog,
600m at mod pace, 300m easy jog,
600m at mod pace, 300m easy jog,
400m at mod pace, 200m easy jog,
200m at mod pace, 100m easy jog.
Total: 3600m

Scoring: Time

Mayhem Gymnastics [MG] Rig Grip Cycle (OPTIONAL)

50% of your max Rig Hang right into
100 meters Double Plate Farmers Carry 45s/25s
–rest 60 seconds —

40% of your max Rig Hang right into
150 meters Double Plate Farmers Carry
–rest 60 seconds —

30% of your max Rig Hang right into
200 meters Double Plate Farmers Carry

Scoring: Checkbox

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CrossFit WOD, June 9, 2022

June 9, 2022

6-9-22Warm-up1. Hip Halo Activation
2. 2 Sets:
1:00 Row
15 Banded Good Morning
10 Inchworm w/Push Up
10 Box Jump w/Step Down
-Then-
Build to deadlift weight.
Metcon (Time)JoeyJoey a.k.a. Dr. Drake Ramoray
15:00-35:00

6 Sets:
10 Deadlifts (275/185)
10 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-
scale option
6 Sets:
10 Deadlifts (225/155)
8 Burpee Box Jump Overs (24/20)
-rest 1:1 b/t sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 1 minute

Time Cap each set: 1 minute 30 secondsMetcon (Time)mini pumpMini-Pump – Upper Body Anterior
38:00-60:00

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press 1 and ½ Rep @ moderate weight – maintain quality
15 Flat Bench DB Chest Fly@ light weight – maintain control and quality
12 DB Preacher Curl (each side)@ light weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

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CrossFit WOD, June 8, 2022

June 8, 2022

6-8-22Metcon (Time)row capacity Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint

"Row ""2k PR Paced"" Workouts"
2 Sets
375m at Hard Pace
250m at Easy Pace
*No additional rest between reps or sets.

-Rest 3 Min-

3 Sets:
250m Controlled Sprint
100m at Recovery Pace
*No additional rest between reps or sets.

Scoring: Time

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CrossFit WOD, June 7, 2022

June 7, 2022

6-7-22Warm-upAthletes Notes

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Power Snatch (4 sets of complex)Power Snatch + Snatch 3-2-2-2
12:00-25:00

2 Power Snatch + 1 Snatch @ 80%
1 Power Snatch + 1 Snatch @ 90%
1 Power Snatch + 1 Snatch @ 95%
1 Power Snatch + 1 Snatch 100%

Metcon (Time)chandler bingChandler Bing
42:00-60:00

40-32 echo bike Bike (32-22)
42-30-18 (30-20-10)
Wall Balls (20/14)
Toes to Bar
40-32 Calorie echo Bike (32-22)

*Sub 50-40 Calorie assault Bike (40-32)

Scoring: Time

TARGET SCORE
Target Time: sub 12 minutes
Time Cap: 18 minutes

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CrossFit WOD, June 6, 2022

June 6, 2022

6-6-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. 2 sets
1:00 row
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
25 Single Under

3. Workout Prep
1 set (at workout pace)
2 Overhead Squat (at workout weight)
10 Double Unders
Metcon (AMRAP – Reps)ross and rachelRoss and Rachel

AMRAP 9 Minutes
3-6-9-12….
Overhead Squat (115/75) (95/45)
*30 Double Unders after each set of Overhead Squats
or 60 Single Unders
Scoring: Reps

Metcon (Time)5k run program5k Run Program Week 1 Day 1
Part 1:
800m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
600m at moderate pace, 45sec rest,
200m at fast pace, 2min rest,
400m at moderate pace, 45sec rest,
200m at fast pace,

-Rest: 5min-

Scoring: TimeAccessory Work
Choose ONE of the following to score below (1000m, 1 mile or 1.5 miles)
Accessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle (OPTIONAL)

50% of your max 2 minute Pistol Squat
50 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way] –rest 60 seconds —

40% of your max 2 minute Pistol Squat
100 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way] –rest 60 seconds —

30% of your max 2 minute Pistol Squat
150 foot Single Arm Overhead Dumbbell Walking Lunge 50/35 [switch arms half way]

Scale: Toe Assist Pistol Squats

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CrossFit WOD, June 4, 2022

June 4, 2022

6-4-22Warm-up1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski (OR Cardio)
10 Kip to Swing
:30 Handstand Hold

3. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

-Then-
Build to Snatch weight.

4. Workout Prep
1 Set (at workout pace):
2 Power Snatches (at workout weight)
2 Bar Muscle Ups
2 Strict Handstand Push UpsMetcon (Time)
2 Rounds
10 Power Snatches (135/95)
10 Bar Muscle Ups
10 Strict Handstand Push Ups
-rest 90 seconds-
10 Power Clean and Jerks (135/95)
5/4 Rope Climbs
50’ Handstand Walk
-rest 3 minutes-Metcon (Time)Core
45:00-60:00

For Quality:

2-3 Rounds
15 Weighted GHD situps to parallel
10 Dip Support Leg Raise
10 Ab Wheels
15 Seated Oblique twists w/ med ball (each side)
30 yd Isolateral DB Farmers Carry (each side)

*Rest 2:00 b/t sets

Scoring: Time

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CrossFit WOD, June 3, 2022

June 3, 2022

6-3-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (3×3)
Clean & Jerk 3×3
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%
1 Clean + 2 Jerk @ 85%

Scoring: LoadClean Pull (3×3)Clean Pull 3×3
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean
3 Clean Pulls @ 105% 1 RM Clean

Scoring: LoadMetcon (Time)JUSTIC
Partner Throwdown Friday:
500m Row (each, at the same time)
45 Thrusters (95/65) (split as needed)
300 Double Unders or 400 SU (split as needed)
45 Thrusters (95/65) (split as needed)
500m Row (each, at the same time)

Individual Version:
500m Row
25 Thrusters (95/65)
150 Double Unders
25 Thrusters (95/65)
500m Row

Scoring: Time

Time Cap: 15 minutesAccessory Work4 Sets: (1 set every 2 minutes):
20 Strict Pull-Ups
into max hang [stop at the 2 minute mark if you hang on that long] -rest 1 minute between sets-

*Games/Semi-Finals are wearing a weighted vest throughout workout.

Scoring: Checkbox

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CrossFit WOD, June 2, 2022

June 2, 2022

6-2-22Warm-up1. Hip Halo Activation

2.2 Sets:
1:00 Row
5 Inchworms
10 V-Ups
10 Hanging Scap Retractions
10 Single Arm Dumbbell High Pull (Light-Moderate) (each side)

3. Workout Prep
1 Set (at workout pace):
2 Dumbbell Snatches (at workout weight)
2 Burpees over Bar
2 Toes to barMetcon (Time)INDEPENDENCEMayhem Independence
3 sets
20 Dumbbell Snatches (50/35)
20 Burpees over Bar
20 Toes to bar
-Rest 2 Minutes between sets-

Scoring: Time

Time Cap each set: 5 minutesMetcon (Time) Mini-Pump – Shoulder/Glutes
38:00-60:00

3 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Arnold Press @ moderate weight
10 Standing DB Lateral Raise @ light weight
15 GHD Hip Extension
15 yd lateral band walk (each direction) @ moderate weight band

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, June 1, 2022

June 1, 2022

6-1-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
2-Miles Mod/Fast

-Rest 10 Min-

2 Sets:
200m Mod
400m Mod/Fast
200m Fast
*Rest 1 Min between reps & sets.
Total: 4800m

Scoring: Time

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CrossFit WOD, May 31, 2022

May 31, 2022

5-31-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

Snatch (8 sets of complex )Hang Snatch Pull + Snatch
12:00-25:00

2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
then 70-75-80-85-90-95-100

Scoring: LoadMetcon (Calories)FREEDOMMayhem Freedom

3 Sets
AMRAP 5 Minutes
10-15-20-25…
Cal Machine (Athlete Choice)
20-30-40-50…
Double Under
5-10-15-20…
Burpee
-Rest 3:00 between sets-

Scoring: Calories

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CrossFit WOD, May 30, 2022

May 30, 2022

5-30-22MURPH (Time)while wearing a vest (20/14)
complete the below
1 mile run
100 pull ups
200 push ups
300 air squats
1 mile run

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CrossFit WOD, May 28, 2022

May 28, 2022

5-28-22Metcon (Time)
3 rounds
1000m Bike Erg (OR 500m Row OR 400m Run)
5 Squat Snatches (155/105)
-rest 1:1-
3 rounds
1000m Bike Erg (OR 500m Row OR 400m Run)
5 Squat Cleans (185/125)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: 8–10 minutes

Time Cap each set: 12 minutes

Metcon (Time)Mayhem Mini-Pump – Shoulder/Glutes [OPTIONAL] 4 Rounds
10 Barbell Strict Press @ moderate weight
10 Seated Alternating Double DB Shoulder Press @ moderate weight
10 Bent Over Lateral Raises @ light weight
15 GHD Hip Extension
10 Alternating Double DB Step Back Lunges (Front Rack) (each side) @ moderate weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, May 27, 2022

May 27, 2022

5-27-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3. 2 Sets:
1:00 row
20 Alt. Leg V-Up
10 Kip to Swing
5 Inchworm w/Push-Up
5 Strict Pull-UpClean and Jerk (4 x 1 complex)Hang Clean High Pull + Power Clean + Push Jerk 4×3
12:00-25:00

1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 65% 1RM clean
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 70%
1 Hang Clean High Pull + 1 Hang Power Clean + 1 Push Jerk: @ 75%

Scoring: LoadMetcon (Time)The Flying Hutchman

Team of 2
3 Sets:
15 synchro toes to bar
60 double under (each at the same time)
15 synchro bar facing burpee
60 double under (each at the same time)
15 Strict Pull Ups (split)
-Rest 3 minutes b/t sets-

*Individual Version:
3 Sets:
15 Toes-to-Bar
60 Double Under
15 Bar Facing Burpee
60 Double Under
10 Strict Pull-Up
-Rest 3 Minutes between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

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CrossFit WOD, May 26, 2022

May 26, 2022

5-26-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
3 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light-Moderate)
7 Single Arm Ring Rows (each side)

Metcon (Time)Tyler & Baylee
15:00-30:00

10 Rounds
15 Wall Balls (20/14)
1 Rope Climb

Scoring: Time

TARGET SCORE
Target Time: sub 10 minutes

Time Cap: 15 minutesMetcon (Time) Mini-Pump – Upper Body Anterior

4 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Double DB Bench Press @ moderate weight – maintain quality
15 Hex Press @ light weight/moderate weight – maintain control and quality
10 Standing Alternating DB Curl (each side) + 10 Single DB Double Head Curl @ moderate weight – maintain quality

-Rest 3 min b/t rounds-

Scoring: Time

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CrossFit WOD, May 25, 2022

May 25, 2022

5-25-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
300m Fast, 45 Sec Rest,
400m Mod/Fast, 2 Min Rest,
500m Mod/Fast, 2 Min Rest,
600m Mod, 2 Min Rest,
500m Mod/Fast 2 Min Rest,
400m Mod/Fast, 2 Min Rest,
300m Fast
Total: 3000m

Scoring: Time

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CrossFit WOD, May 24, 2022

May 24, 2022

5-24-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 sets of complex)Snatch High Pull + Power Snatch 3×2
12:00-25:00

1 Snatch High Pull + 1 Power Snatch @ 75% 1 RM Power Snatch
1 Snatch High Pull + 1 Power Snatch @ 80%
1 Snatch High Pull + 1 Power Snatch @ 85%

Scoring: LoadMetcon (Time)HaleyHaley
38:00-60:00

5 sets
15/12 Calorie Echo Bike
-Rest :45-
15/12 Calorie Row
-Rest :45-

Scoring: Time

Athletes Notes

TARGET SCORE
Score it TOTAL TIME, including all rest times (6 minutes and 45 seconds of rest). Simply start the clock when you stop and look up at the time after the final set of calories on the ski!

Target Time: sub 17 minutes

Time Cap: 22 minutes

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CrossFit WOD, May 23, 2022

May 23, 2022

5-23-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate – (Perform after the strength)
1-2 Sets
1:00 Jog
10 Hanging Scap Retraction
5 Kip to Swing
5 Inchworm w/Push Up
10 Air Squats

3. Workout Prep
1 set (at workout pace):
2 pull-ups
3 push-ups
100m Run
5 squats
*If you have a 20/14 vest, then wear itMetcon (Time)murph prep final week15:00-45:00

3 sets:
20 pull-ups
30 push-ups
400m Run
50 squats
-rest 3 minutes between sets-
*If you have a 20/14 vest, then wear it

Scoring: Time

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 7 minutesMetcon (Time)CORE workCore
48:00-60:00

2-3 Rounds
40 sec plank hold
7 Overhead Plate Situps
20 sec side plank (right)
20 sec side plank (left)
7 Overhead Plate Situps
10 Pulse-Ups
7 Overhead Plate Situps
15 KB Front Rack Marches Steps (each side)

*Rest 1:00 b/t sets

Scoring: Time

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CrossFit WOD, May 21, 2022

May 21, 2022

5-21-22Warm-up1. Hip Halo
2.
1-2 Sets:
1:00 Row
10 Single Arm KB Thruster R/L (Light)
25ft Sled Push (Empty)

3. Workout Prep
1 Set (at workout pace)
5 Wall Balls (at first workout weight)
25 yard sled push (empty)
5 Wall Balls (at second workout weight)Metcon (Time)Othniel
15:00-38:00

3 rounds
25 Wall Balls (20/14)
50 yard sled push (empty)
-rest 1:1-
3 rounds
20 Wall Balls (30/20)
40 yard sled push (45/25)

*If you don’t have a Sled do 25yd Walking Lunges for Empty Sled Push and 20yd DB Front Rack Lunges (35/20) for Weighted Sled Push.

Scoring: Time

Mayhem Mini-Pump – Lower Body Push/Pull
42:00-60:00

4 Rounds
12 DB Good Mornings @ moderate weight – maintain quality
15 Band Pull Through @ heavy weight band
15 Standing Barbell Calf Raise @ moderate weight

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 20, 2022

May 20, 2022

5-20-22Warm-upAthletes Notes

1.Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (
2 Sets:
1:00 Jog
1:00 row
:30 Handstand Hold
3. Workout Prep
1 Set (at workout pace):
100m run
6/5 Calorie Row
20 sec HSHoldMetcon (Time)ehudEhud
15:00-51:00

PARTNER THROWDOWN FRIDAY!!
3 sets
300m run (together)
50/38 Calorie Bike
300m run (together)
100’ Handstand walk (split as desired) or 10 wall walks
-Rest 3 minutes between sets-

*Individual Version
3 sets
300m run
30/24 Calorie Bike Erg (OR Ski OR Row)
300m run
50’ Handstand walk or 5 wall walks
-Rest 3 minutes between sets-

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time Each Set: sub 7 minutes
Time Cap Each Set: 10 minutesMetcon (Time)CoreCore
53:00-60:00
*If you have extra time go for 2-3 sets.

For Quality:
7 Single Arm KB Situp Left
7 Single Arm KB Situp Right
10 Pulse Ups
10 Landmine Windmills (each side)
10 Standing Banded Pallof Press (each side)
60 sec plank
*Rest 2:00 b/t sets

Scoring: Time

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CrossFit WOD, May 19, 2022

May 19, 2022

5-19-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (4 sets of complex)Hang Clean + Clean + Front Squat + Jerk 4×5
12:00-26:00

1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 70%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 75%
1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80% 1 Clean Pull + 1 Clean Panda Pull + 1 Clean + 1 Front Squat + 1 Push Jerk: @ 80-85%
Scoring: LoadMetcon (Time)Gideon1-2 Sets
1:00 Echo Bike
10 Single Arm High Pull R/L (Light-Moderate)
5-10 Power Cleans (Start light and build)
1:00 Shuttle Jogs (Jog with the distance in your workout)

Gideon
40:00-60:00

5 Sets
100’ Shuttle Run (4×25’)
3 Power Cleans (185/125) (135/75)
10/8 Calorie Echo Bike Sprint
-Rest 2 minutes between Sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 90 seconds

Time Cap each set: 2 minutes

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CrossFit WOD, May 18, 2022

May 18, 2022

5-18-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
4x (400m Easy, 200m Mod)
-Rest 4 Min-
2x (200m Mod, 200m Fast)
-Rest 4 Min-
2x (200m Mod, 200m Fast)
Total: 4000m

Scoring: Time

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CrossFit WOD, May 17, 2022

May 17, 2022

5-17-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement

Snatch grip push press.
Overhead squat,
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.
Drop Snatch, feet jumping position to landing, no drive,
Snatch balance,

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 sets of complex)Pause Snatch Pull + Snatch 3×2
12:00-25:00

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+%

Scoring: LoadMetcon (AMRAP – Rounds and Reps)Deborah1-2 Sets:
1:00 Row
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.

Deborah
43:00-55:00

AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups/ jumping BMU/ pull up/dips
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars or K2E

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 6+

Minimum Rounds before scaling: 4

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CrossFit WOD, May 16, 2022

May 16, 2022

5-16-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
5:00 Cardio (your choice)
EMOM perform 5-10 air squats

-then-

2 Sets
5 inchworms
10 hanging scap retractions

Keeping the warm up slightly shorter since we have such a long metcon
3. Workout Prep
1 set (at workout pace)
2 Strict Pull-Up
4 Push-Up
6 Air Squat
*All w/20lb/14lb vest if you plan on wearing for MurphMetcon (AMRAP – Rounds and Reps)murph prep/ partner styleTenet
17:00-45:00

Murph Prep Monday:
25 Min Partner AMRAP
5 Strict Pull-Up
10 Push-Up
15 Air Squat
*All w/20lb/14lb vest.
-Switch rounds back and forth with your partner-

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target number of Rounds: 20+ (together)

Minimum number rounds before scaling: 15 (together)Metcon (Time)Mini-Pump – Shoulder/Glutes
47:00-60:00

1-2 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 DB Snow Angel Raise @ light weight
15 GHD Hip Extension
10 DB Box Step-Ups (each side) @ moderate weight

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 14, 2022

May 14, 2022

5-14-22Warm-up1. Mayhem Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
20/16 Calorie Ski (OR Row) (easy to moderate)
5 goblet squats (light), 5 jumping air squats,
10 wall ball push press shots (Light) (this is throwing the wall ball the target without the squat)

3. Workout Prep
1 Set (at workout pace):
5/4 Calorie Ski Erg (OR Row)
5 Wall Balls (20/14)Metcon (Time)Rusty Cage
12:00-32:00

Teams of 2
8 sets (each)
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
*Ski Erg is always occupied
**Partner 1 starts on Ski, Partner 2 starts on the wall balls. Partners rotate stations until all rounds are completed.

Individual Version:
8 sets
18/14 Calorie Ski Erg (OR Row)
18 Wall Balls (20/14)
-rest 20 seconds b/t sets-

*Sub 250m Run for Ski.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 14 minutes

Time Cap: 18 minutes

Mayhem Mini-Pump – Shoulder/Glutes
35:00-60:00

4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
10 Double DB Z-Press @ moderate weight
10 Standing Lateral Raise @ light/moderate weight
15 GHD Hip Raise
15 Russian Kettlebell Swing @ heavy weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, May 13, 2022

May 13, 2022

5-13-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean and Jerk (3 x 3)Power Clean + Clean and Jerk 3×3
1 Power Clean + 1 Clean + 1 Jerk 80%
1 Power Clean + 1 Clean + 1 Jerk 85%
1 Power Clean + 1 Clean + 1 Jerk 90%

*Rest 60-90 sec between sets.

Scoring: LoadMetcon (AMRAP – Reps)i walk the line1-2 Sets:
15/12 Calorie Bike (Easy to Moderate)
5 strict pull ups
5-10′ Handstand Walk
1 halfway rope climb

I Walk The Line
42:00-60:00

PARTNER THROWDOWN FRIDAY!!
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs
*Athlete 1 starts on The Echo bike, Athlete 2 starts on Handstand Walk. When both athletes complete their reps they switch and complete the other reps, when both complete their movement they then come together to perform max rope climbs.
*3:00 on 1:00 off, 3:00 on 1:00 off, 3:00 on 1:00 off, 4:00.

Individual version:
3-3-3-4 Minute Intervals
15/12 Calorie Echo Bike
50’ Handstand Walk or 5 wall walks
Max Rope Climbs

*Sub 18/15 Cal Assault Bike, 15/12 Cal

Scoring: Reps

TARGET SCORE
Score = REPS of Rope Climbs ONLY

Target Reps each set: 8+ (4+ per partner)

Minimum Reps before Scaling each set: 4 (2 per partner)

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CrossFit WOD, May 12, 2022

May 12, 2022

5-12-22Warm-up1.Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 row (10 Damper)
10 PVC Pass Through
10 PVC Overhead Squat
5 PVC Squat Snatch
10 Kip to Swing
10 Alt. Leg V Up

3. Workout Prep
1 Set (at workout pace):
2 overhead squats (at workout weight)
3 GHD Sit Ups
2 overhead squats (at workout weight)
3 Toes to barMetcon (Time)HURTHurt
15:00-42:00

3 Sets
10 Overhead Squat (115/80)
20 GHD Sit Up (OR 40 Alt. Leg V-Up)
10 Overhead Squat (115/80)
20 Toes to Bar or K2E
10 Overhead Squat (115/80)
-Rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutesMetcon (Time)mini pumpMini-Pump – Upper Body Anterior
45:00-60:00

2-3 Rounds

10 Barbell Bench Press @ moderate weight – maintain quality
10 Single DB Bench Press (each side) @ moderate weight – maintain quality
15 Ring Pushups @ light weight/moderate resistance – maintain control and quality
15 Standing Barbell Curl @ moderate weight – maintain quality

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, May 11, 2022

May 11, 2022

5-11-22Metcon (Time)"Run Aerobic Threshold (aka Long)"
2 Sets
4x (100m Fast, 100m Walk)
800m Mod
-2 Min Rest-
400m Easy
-No Rest-
300m Fast
-Rest 2 Min
300m Easy
-No Rest-
200m Fast
*Rest 2 Min between sets.
Total: 4800m

Scoring: Time

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CrossFit WOD, May 10, 2022

May 10, 2022

5-10-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Hang Snatch (3-3-3-2)Hang Power Snatch + Hang Squat Snatch 3-3-3-2
1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 60%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 65%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 70%

1 Pause Hang Power Snatch off the blocks (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 75%Hang Snatch (4 x 1 )Hang Squat Snatch 4×1
1 Hang Snatch @ 80%
1 Hang Snatch @ 80%
1 Hang Snatch @ 90%
1 Hang Snatch @ 95%

Scoring: LoadMetcon (Time)Man in Black
100 Double Unders – 200 SU
25 Strict Handstand Push Ups- HSPU- zpress
100 Double Unders -200 SU
25 Strict Handstand Push Ups- HSPU – z press
100 Double Unders -200 SU

Scoring: Time

TARGET SCORE
Target Time: sub 8 minutes

Time Cap: 15 minutesAccessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL] Base percentage off of numbers from week one:

35% of your max 2 minute Pistol Squat
15 Box Jumps 30/24
–rest 30 seconds —

30% of your max 2 minute Pistol Squat
25 Box Jumps 30/24
–rest 60 seconds —

20% of your max 2 minute Pistol Squat
30 Box Jumps 30/24

*If you did Toe-Assist Pistols or Pistols to Box you will do the same thing throughout the cycle.

Scoring: Checkbox

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CrossFit WOD, May 9, 2022

May 9, 2022

5-9-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
5:00 Cardio (your choice)
EMOM perform 5 air squats
-then-

2 Sets
5 Ring Rows (Or body rows)
5 inchworms
10 hanging scap retractions

3. Workout Prep
1 set (at workout pace)
2 Strict pull ups
4 Push ups
6 Air Squats
Metcon (Time)15:00-50:00

Murph Prep Monday:
5 rounds
10 Strict pull ups or pull ups or neg pull ups
20 Push ups
30 Air Squats
-Rest 5 Minutes-
10 rounds
5 Strict pull ups
10 Push ups
15 Air Squats
*Perform with 20/14 vest

Scoring: Time

TARGET SCORE
Target Time each set: 11-12 minutes

Time Cap each set: 15 minutesMetcon (Time)coreCore
52:00-60:00

For Quality:
15 Overhead Plate Situps
30yd Isolateral DB Farmer Carry (Right Side)
30yd Isolateral DB Farmer Carry (Left Side)
15 Dip Support Leg Raises
30yd Isolateral Overhead DB Carry (Right Side)
30yd Isolateral Overhead DB Carry (Left Side)
15 V-ups

*Do multiple sets (no more than 4) if you have the time.

Scoring: Time

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CrossFit WOD, May 7, 2022

May 7, 2022

5-7-22Metcon (Time)Ice the Hitman
15:00-27:00

10 Sets (1 set every 2 minutes)
5 Power Snatches (135/95)
3 Strict Handstand Push Ups
1 Rope Climb (OR 5 Strict Pull-Ups)

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 50 seconds

Time Cap each set: 1 minute 30 secondsMetcon (Time)Mayhem Mini-Pump – Lower Body Push/Pull
30:00-60:00

4 Rounds
10 Barbell Back Squat @ moderate weight – maintain quality
10 Barbell Romanian Deadlift @ moderate weight – maintain quality
6 Rear foot elevated DB Split Squat (each side) @ moderate weight
20 yd Lateral Band Walk @ moderate resistance – maintain quality
-Rest 2-3 minutes between round-

Scoring: Time

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CrossFit WOD, May 6, 2022

May 6, 2022

5-6-22Warm-up1. Hip Halo Activation
2.
2 Sets
1:00 Cardio (easy/moderate) (your choice)
30 single unders, 20 plate hops
10 goblet squats (moderate), 5 jumping air squats
10-20 second bar hang

Metcon (Time)Hellbent
15:00-35:00

Partner Throwdown Friday
400 Double Unders (split as desired)
200 Wall Balls (20/14) (split as desired)
*One person working at a time

*Individual Version: Cut reps in half.

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: 12-14 minutes

Time Cap: 18 minutesMetcon (Time)Mayhem Mini-Pump – Upper Body Posterior
37:00-60:00

3-4 Rounds
10 Banded Lat Pulldowns @ moderate weight – maintain quality
10 Seated Neutral Grip Banded Row @ moderate weight – maintain quality
10 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
15 Single Arm Standing Tricep DB French Press (each side) @ moderate weight
-Rest 2-3 minutes (or less) between rounds-

Scoring: Time

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CrossFit WOD, May 5, 2022

May 5, 2022

5-5-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer
Bench Press (5-5-4-4-4)Bench Press 5-5-4-4-4
12:00-25:00

5 Bench Press @ 75%

5 Bench Press @ 80%

4 Bench Press @ 85%

4 Bench Press @ 90%

4 Bench Press @ 100%

Scoring: LoadMetcon (Calories)3-4 Rounds
10/8 Calore Bike (start easy and build intensity each round)
5 Power Cleans (at ascending weight)
15 Standing Banded IY
10 hanging scap retractions
3-5 strict pull ups

The Boogie Man
40:00-60:00

3 Sets:
AMRAP 2 Minutes
3 Power Cleans (225/155)(185/95)
10 Bar Muscle Ups or C2B or Pull ups
Max Calorie Echo Bike
-Rest 4 Minutes between sets-

Scoring: Calories

Athletes Notes

TARGET SCORE
Target Calories each set: 20/16+

Minimum Calories before Scaling each set: 10/8

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CrossFit WOD, May 4, 2022

May 4, 2022

5-4-22Metcon (Time)Run Aerobic Threshold (aka Long)"
12 Min Easy
-Rest 3 Min-
100m Sprint, 15 Sec Rest,
100m Fast/Sprint
-Rest 3 Min-
1000m Mod
-Rest 3 Min-
100m Sprint, 15 Sec Rest,
100m Sprint
-Rest 3 Min-
12 Min Easy
Total: 4600m

Scoring: Time

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CrossFit WOD, May 3, 2022

May 3, 2022

5-3-22Warm-up1. Crossover Symmetry Activation Plus
OR Banded 7s – perform 7 reps of each movement

2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position

3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch (3 x 3 )Hang Muscle Snatch + Snatch Drop 3×3
12:00-25:00

3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%
3 Hang Muscle Snatch + 3 Snatch Drop @ 60%

Scoring: LoadMetcon (Time)8-12 minutes moving through:
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups, 5 box jumps with step down

then
Fist of Khonshu
40:00-60:00

2 Sets (1 set every 8 minutes)
25 Box Jumps (30"/24")(24/20) box step ups
50 Toes to Bar or K2E

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time each set: sub 5 minutes

Time Cap each set: 6 minutesAccessory Work500m Row Week 5 Workout 1 [OPTIONAL] Warm-Up:
7 Sets
10 Sec Sprint at Max Effort
50 Sec Easy Pace
*Full recovery between sets.

Main Workout:
350m at 85%,
-Rest 1 Min-
350m at 88%,
-Rest 1 Min-
300m at 91%,

Details: The 10-second intervals should be completed with maximal force at 30 strokes per minute. Adjust damper as necessary to hit the targeted 30SPM.

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CrossFit WOD, May 2, 2022

May 2, 2022

5-2-22Warm-up
1. Banded 7s – perform 7 reps of each movement

21
1 Round Through
10 yd walk on toes
10 yd walk to toes backwards
10 yd walk on heels
10 yd walk feet turned out
10 yd walk feet turned in
10 yd lunge walk-arms locked out overhead
10 yd lunge walk – torso twist towards forward leg
10 yd butt kickers
10 yd high knees
-then-
2 Sets
10 hanging scap retractions
10 Inchworms
10 lateral box step ups (each side)
6 air squats
Metcon (AMRAP – Reps)Andy Griffith
15:00-45:00

Murph Prep Monday:
7 Min AMRAP
200m Run
10 Strict Pull-Ups or pull ups you plan to do for murph (so jumping, kipping, etc)
-Rest 3 Min-
7 Min AMRAP
200m Run
15 Push-Ups
-Rest 3 Min-
7 Min AMRAP
200m Run
25 Air Squats
*All with 20lb/14lb Vest if you have one

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds each set: 4+
Minimum Rounds before scaling: 3
Every 10m of run = 1 repMetcon (Time)core workCore
48:00-60:00

For Quality:

2-3 Rounds
15 Abmat Situps
20 Flutter Kicks (each side)
30 Sec Plank
40 yd KB Front Racked Left/Overhead Carry Right
40 yd KB Front Racked Right/Overhead Carry Left
30 sec plank
20 Flutter Kick (each side)
15 abmat situps
-Rest 1 minute b/t rounds-

Scoring: TimeAccessory WorkMayhem Gymnastics [MG] Pistol Squat Cycle [OPTIONAL] Test Day:
2 minutes max alternating Pistol Squats

*SCALING options in notes!

-Rest 5 minutes before the skill work-

Scoring: Reps

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CrossFit WOD, April 30, 2022

April 30, 2022

4-30-22Metcon (Time)EarthEarth
15:00-28:00

5 Rounds
15 Strict Pull Ups
3 Rope Climb (OR 15 Ring Rows OR 5 Muscle Ups)

Scoring: TimeMetcon (Time)mini pump – shoulders and glutes

4 Rounds
10 Barbell Strict Press @ 50-60% of 1rm or heavy single
7 Bottom-Up Single Arm Standing KB Press (each side) @ moderate weight
10 Standing DB Lateral Raise @ light/moderate weight
15 GHD Hip Raise
30yd DB Walking Lunge @ moderate weight

-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, April 29, 2022

April 29, 2022

4-29-22Warm-up1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
Clean (4×3)Clean Pull + Power Clean + Push Jerk 4×3
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 65% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 70% 1RM Clean
1 Clean High Pull + 1 Power Clean + 1 Push Jerk: @ 75% 1RM Clean

Scoring: LoadMetcon (Time)MercuryMercury
37:00-60:00

Partner Throwdown Friday!!!

With a partner:
50/40 Calorie Echo Bike
40 Front Squats (185/125) (155/95)
80 GHD Sit Ups (OR 80 V Ups)
40 Overhead Squats (135/95) (95/65)
50/40 Calorie Echo Bike
*Split all reps as desired

*Individual version: cut reps in half
*Sub 60/48 Calorie Assault Bike, 600m Run, OR 60/48 Calorie Row if needed

Scoring: Time

Athletes Notes

TARGET SCORE
Target Time: sub 18 minutes

Time Cap: 23 minutesAccessory Work500m Row Week 4 Workout 2 [OPTIONAL] Warm-Up:
3 Sets:
3 Stroke Acceleration at 100%
150m at 89%
5 Stroke Acceleration Above 103%
*Rest 2-3 Min between sets.

Main Workout:
5 Sets:
100m at 93%
5 Strokes Above 107%
*Rest 1 Min between sets.

After Full Recovery (~5 Min)-
1 Min Sprint at Max Effort

Score: Total accumulated meters from 1-minute at max effort.

Scoring: Meters

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CrossFit WOD, April 28, 2022

April 28, 2022

4-28-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
2-3 rounds
10 Inchworm w/Push Up
5 Single Arm DB Bench Press R/L

Bench Press (5×4)Narrow Grip Bench Press 5×4
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press(Heavy)
Wide Push Ups x AMAP in :30
Rest as needed
4 Narrow Grip Bench Press (Heavy)
Wide Push Ups x AMAP in :30
Rest as needed

*Score reps for push ups in notes.

Scoring: LoadMetcon (Calories)JupiterJupiter

2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (315/225)
*4 Bar Muscle Ups after each set
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scaling option to finish near the target score:
2 Sets:
AMRAP 3 Minutes
4-3-2-1
Deadlifts (275/185)
4-3-2-1
Jumping bar MU or CTB or pull up/box dips
*Max Calorie Row in remainder of 3 minutes
Rest 6:00 and then start Rnd 2

Scoring: Reps

TARGET SCORE
SCORE = TOTAL calories

Target calories = 30

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CrossFit WOD, April 27, 2022

April 27, 2022

4-27-22Metcon (Time)Run Aerobic Threshold (aka Long)"
2x (400m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
3x (300m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
4x (200m Easy, 30 Sec Rest)
400m Fast (1-Mile PR), 1 Min Rest
5x (100m Easy, 30 Sec Rest)
400m Fast (1-Mile PR)
Total: 4600m

Scoring: Time

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CrossFit WOD, April 26, 2022

April 26, 2022

4-26-22Warm-up1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Bike
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)

Metcon (AMRAP – Rounds and Reps)MARSMars
15:00-27:00

AMRAP 10 Minutes
15 Calorie Bike
10 Strict Handstand Push Ups or HSPU or Z-press

Scoring: Rounds + Reps

Athletes Notes

TARGET SCORE
Target Rounds: 7+

Minimum Rounds before scaling: 5Metcon (Time)mini pump upper body posterior Mini-Pump – Upper Body Posterior
30:00-60:00

4 Rounds
8 Strict Pullups @ band assisted if needed
10 Bent Over Barbell Row @ moderate weight – maintain quality
10 Double DB Incline Row @ moderate weight – maintain quality
15 Seated Tricep DB French Press @ moderate weight
-Rest 3 min b/t round-

Scoring: Time

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CrossFit WOD, April 25, 2022

April 25, 2022

4-25-22Warm-upAthletes Notes

1. Hip Halo Activation
2. Strength Prep:
2 Sets
1:00 Row
15 Banded Good Morning
-Then-
Build to first deadlift weight.

Deadlift (4×6)Deadlift 4×6
6 Deadlifts @ 65%
6 Deadlifts @ 70%
6 Deadlifts @ 80%
6 Deadlifts @ 90%

Scoring: LoadMetcon (AMRAP – Reps)neptune1 set
1:00 Row
10 Inchworm w/Box Step Up
5 Box Jump w/Step Down
10 Kip to Swing
20 Alt. Leg V-Up

Neptune
40:00-55:00

5 Sets
AMRAP 1 Minute 30 Seconds
12 Burpee Box Jumps or step overs (24"/20")
Max Effort Toes To Bar or K2E
-rest 1 Minute 30 Seconds-

Scoring: Reps

Athletes Notes

TARGET SCORE
SCORE = TOTAL Reps each set

Target Reps each set: 27+ (aka 15+ toes to bar)

Minimum Reps before scaling: 20 (aka at least 8 toes to bar)Accessory Work500m Row Week 4 Workout 1 [OPTIONAL] Warm-Up:
5 Sets:
5 Stroke Acceleration at 100%
3 Strokes Acceleration Above 103%
3 Controlled Strokes At 100%
3 Strokes Acceleration Above 105%
*Full recovery between sets.

Main Workout:
25-Second Sprint at 105-107%
-Rest 90 Sec-
350m at 98-102%
-Rest 90 Sec-
25-Second Sprint Above 105-107%

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CrossFit WOD, April 23, 2022

April 23, 2022

4-23-22Metcon (AMRAP – Rounds and Reps)AMRAP 12 Minutes
20 Toes to bar
40 thrusters (45/35)
100 double unders

Check out more on this awesome cause here!

Scoring: Rounds + RepsMetcon (Time)
3-4 Rounds
7 reps Single Arm KB Sit Ups (each side)
11 Deficit Pushups (moderate deficit)
11 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
14 Single Dumbbell Waiter Hold Curl
14 Pulse Ups
21 Kettlebell Front Rack March Steps (each side)

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, April 22, 2022

April 22, 2022

4-22-22Warm-up1. Hip Halo Activation
2.
3 Sets:
1:00 Bike
10 Jumping Air Squat

-Then-
Build to Back Squat weight.
Metcon (Time)Almond JoyAlmond Joy
15:00-35:00

4 Sets (1 set every 5 Minutes)
15/12Calorie Bike CAL
10 Back Squats (225/155) (185/115)

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each st: 3 minutesMetcon (Time)500m row week 3 500m Row Week 3 Workout 2
40:00-60:00

Warm-Up:
5 Sets:
5 Strokes (Pulls) Acceleration to 100% (Max Pressure)
3 Strokes (Pulls) at 100% (Max Stroke Rate)
3 Controlled Strokes (Pulls) at 98% (Settle Intensity)
*Full recovery between sets.

Main Workout
4 Sets
5 Strokes (Pulls) Acceleration
5 Strokes (Pulls) at 98% (Controlled Technique)
10 Strokes Easy Pace
-Rest 30 Sec-
100m Sprint
100m Easy Pace
*Rest 1 Min between sets.

Score: Finishing time from the fastest 100m sprint.

Scoring: Time

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CrossFit WOD, April 21, 2022

April 21, 2022

4-21-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Cardio
10 Inchworm w/Push-Up
:30 Plank Elbow to Tall

Bench Press (Weight)Wide Grip Bench Press 5×8
8 Wide Grip Bench Press @ 70%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 80%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 85%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 90%
AMAP in :30 Close Grip Push Ups
Rest as needed
8 Wide Grip Bench Press @ 100%
AMAP in :30 Close Grip Push UpsMetcon (Time)Reese’s4 Sets
200m Run
10 Chest to Bar Pull Up or jumping C2B pull ups, or pull ups
5 Wall Walks
200m Run
-Rest 1:1 after each set-

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes

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CrossFit WOD, April 20, 2022

April 20, 2022

4-20-22Metcon (Time)run Aerobic Threshhold"Run Aerobic Threshold (aka Long)"
6 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
5 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
4 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
3 Min Easy, 45 Sec Rest
300m Fast, 90 Sec Rest
2 Min Easy, 45 Sec Rest
300m Fast
Total: 5400m

*Score total distance in notes.

Scoring: Time

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CrossFit WOD, April 19, 2022

April 19, 2022

4-19-22Warm-up1. Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate – (perform after the lifting)
3 Sets:
1:00 Row
2-3 power snatches (at or close to workout weight)
4-6 Box Jump w/Step Down
Metcon (AMRAP – Rounds and Reps)kit katKit Kat
18:00-28:00

AMRAP 8 Minutes
8 Power Snatches (115/80) (95/65)
8 Box Jump Overs (24/20)

TARGET SCORE
Target Rounds: 8+
Minimum Rounds before scaling: 5Metcon (Time)mini pumpMini-Pump – Upper Body Posterior
33:00-60:00

4 Rounds
7 Strict Pullups @ band assisted if needed
12 Lat Pulldowns – Neutral Close Grip @ moderate weight – maintain quality
10 Supported Single Arm DB Tempo Row (each side)@ moderate weight – maintain quality
20 Bent Over Banded Tricep Extension

-Rest 3 min b/t round-

Scoring: TimeAccessory Work500m Row Week 3 Workout 1 [OPTIONAL]

Main Workout:
100m Fastest Pace (86-88%)
200m Faster Pace (84-86%)
350m Faster Pace (82-84%)
400m Fast Pace (80-82%)
550m Fast Pace (78-80%)
400m Fast Pace (80-82%)
350m Faster Pace (82-84%)
200m Faster Pace (84-86%)
100m Fastest Pace (86-88%)
*Rest 1 Min between reps.

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CrossFit WOD, April 18, 2022

April 18, 2022

04/18/2022Warm-upWarm-up2 sets:
1:00 bike with increasing intensity
3 Muscle Snatches
3 Push Press from Behind the Neck
3 Snatch Balance (ease into the receiving position)
3 Overhead Squats
3 Hang Power Snatches
3 Squat Snatches
(one set pvc, one set BB)Weightlifting3 position snatch (Every :90 x 3 sets @ 50-60%)high hang, mid thigh, floor2 position snatch complex (power snatch + snatch @ 60-75%)complete the following:Every :90 x 6 sets, reset grip after power snatch and complete a full snatchMetconMetcon (Time)For time:
Option 1
400 Meter Run or 20/15 cal bike
50′ Handstand Walk
20 Box Jump Overs (24/20")
10 Burpee Box Jumps (24/20")
20 Box Jump Overs (24/20")
50′ Handstand Walk
400 Meter Run or 20/15 cal bike

Option 2
2:00 run or bike
4 wall walks
20 box step over
10 burpee box step over
20 box step over
4 wall walks
2:00 run or bikeAccessory WorkMetconFor completion:
1000 Meter Row @ 2k pace + :05/500m
Rest 120 seconds
800 Meter Row @ 2k pace + :01-:02/500m
Rest 90 seconds
600 Meter Row @ 2k pace – :02-:03/500m
Rest 75 seconds
400 Meter Row @ 2k pace – :05/500m
Rest 60 seconds
200 Meter Row @ sprint pace

*Goal = negative splits throughout

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CrossFit WOD, April 16, 2022

April 16, 2022

4-16-22Metcon (Time)holy saturday
4 sets (1 Set every 5 Minutes)
12/10 Calorie Echo Bike
10 Handstand Push Ups
50 Double Unders
5 Strict Handstand Push Ups
12/10 Calorie Echo Bike

For Quality:

5 Rounds
10 Weighted GHD Situps to Parallel
10 Dip Support Leg Raise
6 Ab Wheels
10 Landmine Windmills (each side)
30 yd Isolateral DB Farmers Carry (each side – as heavy as form can be maintained)

*Rest 2:00 b/t sets

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CrossFit WOD, April 15, 2022

April 15, 2022

4-15-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
500m Row (OR 400m Jog)
3-6 Power Snatches (increasing weight)
3-6 Power Clean and Jerks (increasing weight)
5 Kip to Swing, 5 Strict Pull Ups
dirty thirty (Time)30 box jumps (24/20)
30 pull-ups/jumping pull ups
30 Kettlebell Swings (50/35)/(35/26)
30 Lunges
30 TTB/Knees to Elbow
30 Push Presses (95/65)/ (45/35)
30 Back Extensions/Superman
30 Wall Balls (20/14)/(14/10)
30 Burpees
30 Double Unders/90 single unders

Time Cap :30 minacc. gymnastics (Max reps)Gymnastics
50:00-59:00

9 minute EMOM

minute 1: 10-15 Ring Dips
minute 2: 30 second Handstand Hold [freestanding if possible] minute 3: 10-15 Chest to Bar Pull Ups

Scoring: Checkbox

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CrossFit WOD, April 14, 2022

April 14, 2022

4-14-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Strength Prep
Use 3-5 warm up sets of 5-10 reps with lighter dumbbell Bench Press as your primer

3. 2 Sets
10 Calorie Bike (Moderate pace)
50ft Single Arm Dumbbell/Kettlebell Overhead Carry (moderate) (each side)
10 Calorie bike (Moderate pace)
0:30 Practicing Free standing Handstand Holds
Bench Press (5×10)Double DB Bench 5×10 & Barbell Bench Press AMRAP in :30
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#)
Rest as needed
10 Dumbbell Bench Press (heavy)
AMAP in :30 Bench Press (95/55#Metcon (Time)easter bunnyEaster Bunny
43:00-60:00

For Time:
50-40-30-20-10
Calorie Bike
*50ft Handstand Walk after each set
or 4 wall walks
*Ladies Calories: 40-32-24-16-8

*You may sub Row (same calories) or Run 600-500-400-300-200-100m for Rx’d

TARGET SCORE
Target Time: 13-15 minutes

Time Cap: 17 minutes

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CrossFit WOD, April 13, 2022

April 13, 2022

4-13-22Metcon (Time)run aerobic threshold "Run Aerobic Threshold (aka Long)"
8 Min Easy w/Dumbbells (10lb/5lb)
-Rest 2 Min-
1 Min Mod, 30 Sec Easy
2 Min Mod, 60 Sec Easy
3 Min Mod, 90 Sec Easy
3 Min Mod, 90 Sec Easy
2 Min Mod, 60 Sec Easy
1 Min Mod, 30 Sec Easy
-Rest 2 Min-
8 Min Easy w/Dumbbells (10lb/5lb)
Total: 5600m

Scoring: Time

Cool Down
2 minute easy bike
2 minute walk

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CrossFit WOD, April 12, 2022

April 12, 2022

4-12-22Warm-up1. Hip Halo Activation
2. 2 Sets
200m Row
200m run
15 banded reverse GHD hypers
0:30 Push Up Plank Hold,
5 Push Ups
10 Dumbbell Suitecase Deadlifts (each side) (moderate)

Metcon (Time)energizer bunny21-15-9
Deadlifts (185/125) (155/95)
Ring Push Ups
-rest 1:1-
15-12-9
Deadlifts (225/155)(185/125)
Ring Push Ups
-rest 1:1-
9-7-5
Deadlifts (275/185) (225/155)
Ring Push Ups

*Ring Push Ups: Keep your feet on ground, rings are just above the ground, body is horizontal to the ground
*You may sub deficit Push Ups (45/25 plates) if needed for Rx’d

TARGET SCORE
Target Time each set: sub 3 minutes

Time Cap each set: 4 minutes 30 secondsMetcon (Time)upper body mini pump45:00-60:00

3 Rounds
8 Strict Pullups @ band assisted if needed
12 Single Arm Banded Lat Pulldown (each side) @ moderate weight – maintain quality
15 Straight Arm Banded Lat Pull Down @ moderate weight – maintain quality
45 sec max reps Inverted Skull Crusher – rest as needed to maintain quality

-Rest 2 min b/t round-

Scoring: Time

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CrossFit WOD, April 11, 2022

April 11, 2022

4-11-22Warm-up1. Banded 7s – perform 7 reps of each movement

2. Movement Prep (We know you aren’t snatching today but use this as some extra practice on your snatch movement)
3 sets alternating movements:

Muscle Snatch (Slow from the floor until midthigh and then explode) + Snatch Drop: (3+3)
Pressing Snatch Balance x 3 reps
Push Press (5-5-5-4-4)Double DB Z-Press & Barbell Push Press 5-5-5-4-4
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
5 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push Press
4 Double DB Z-Press + 30 Seconds of Barbell Push PressMetcon (Time)peter cotton tail2 Sets
1 Minute Row (easy to moderate pace)
5 Power Cleans, 5 Front Squats, 5 Push Press (empty bar)
5 Inchworm into Box Step Up

Peter Cottontail
42:00-55:00

For Time:
30 Power Cleans (135/95) (115/85)
30 Burpee Box Jump Overs (24/20)
20 Front Squats (155/105)(135/95)
20 Burpee Box Jump Overs (24/20)
10 Squat Clean Thrusters (185/125) (155/105)
10 Burpee Box Jump Overs (30/24)

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 13 minutesAccessory Work500m Row Week 2 Workout 1 [OPTIONAL] Warm-Up:
5 sets:
5 strokes (pulls) acceleration at max pressure to 100%,
5 strokes (pulls) at max stroke rate,
Full recovery b/t sets

Main Workout:
25sec sprint at 100%,
150m easy, 2min rest,
350m fast pace (90-95%),
150m easy, 2min rest,
25sec sprint at 100%

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CrossFit WOD, April 9, 2022

April 9, 2022

4-9-22Metcon (Time)
Partner Workout
3 sets
15 Synchro Bar Facing Burpees
10/8 Rope Climbs (split)
15 Synchro Bar Facing Burpees
-Rest 1:1 b/t sets-

*For individual, complete same burpees and 5/4 Rope Climbs for Rx’d

Scoring: TimeMetconMayhem Mini-Pump – Shoulder/Glutes
4 Rounds
10 Seated Double DB Shoulder Press @ moderate weight – maintain quality
10 Split Stance DB Romanian Deadlift (each side) @ moderate weight
20 Russian Kettlebell Swing @ heavy weight – maintain quality

-Rest 3 min b/t round-

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CrossFit WOD, April 8, 2022

April 8, 2022

4-8-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. 2 Sets:
1:00 ROW (easy)
30 second Hollow Hold, 10 Snap to Hollow
5 Dynamic L Stretch
5 Hanging Tuck to L
10 Kettlebell Overhead Step Back Lunges (light/Moderate) (each arm)
Clean (3×2)Clean Pull + Clean 2-2-2
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
1 Clean Pull + 1 Clean @ 75-85%
E:90Metcon (Time)
100 Synchro Toes-to-bar
*every time one person breaks, each partner performs a 50’ Kettlebell Overhead Walking Lunge (53/35) [alternate arms each round]

*For individual version, perform the same but no synchro.

Scoring: Time

TARGET SCORE
Target Time: sub 9 minutes

Time Cap: 14 minutesAccessory Work500m Row Week 1 Workout 2 [OPTIONAL] 3x (200m at moderate pace, 100m easy),
Rest 5min,
3x (100m at 500m goal pace, 100m easy)
Rest 5min (full recovery),

500m at max effort (aka race effort)

SCORE: Finishing time from 500m at max effort

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CrossFit WOD, April 7, 2022

April 7, 2022

4-7-22Warm-up1.Banded 7s – perform 7 reps of each movement

2.
3 sets:
10 Barbell Front Rack Step Ups
10 Dumbbell Tempo Sumo Deadlifts (3 second descent, explode up) (Medium Heavy)
10 Dumbbell Chinese Row (heavy)

3. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
10 Single Arm Suitcase Deadlifts (each side) (moderate)
15 Banded Good Mornings
0:20 Side Plank (each side)
150m Jog
Bench Press (5 x 5 )Bench Press 5-5-5-5-5
5 Bench Press (heavy) @ 7/10 RPE
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 75%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 80%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 85%
30 Second AMRAP of Push Ups

5 Bench Press (heavy) @ 90%
30 Second AMRAP of Push Ups

E2MOM

Scoring: LoadMetcon (AMRAP – Reps)I Will Survive
45:00-60:00

AMRAP 15 Minutes
5-10-15-20-25….
Deadlifts (275/185) or (225/155)
200m-400m-600m-800m-1000m….
Run

Scoring: Reps

Athletes Notes

TARGET SCORE
Every 10m of running counts as 1 rep

Target Reps 375+ reps (through the 1000m run)

Minimum Reps before scaling: 250 reps (through the 800m run)

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CrossFit WOD, April 5, 2022

April 5, 2022

4-5-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
250m Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows
5 DB Row
10 Box Step Ups
5 Inch Worms
Metcon (AMRAP – Reps)Stayin’ Alive
15:00-33:00

4 Sets
AMRAP 3 Minutes
20 Chest to Bar PullUps or pull ups or jumping pull ups
10 Box Jump Overs (24"/20") or step overs
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds

Scoring: Reps

TARGET SCORE
Score is number of WALL WALKS ONLY

Target Reps each set: 8+

Minimum Reps before scaling each set: 2CORE WORK (4 rounds )working on core strengthCore Work
35:00-60:00

For Quality:

4 Rounds
10 Overhead Plate Situps
10 Hollow Rocks
10 Strict Hanging Leg Raise
10 Standing Banded Pallof Press (each side)
20 KB Front Rack Marches (each side)

*Rest 2:30 b/t sets

Accessory Work1 set
1 mile run mod. 2 min rest
400m fast, 2min rest
800 m mod/fast

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CrossFit WOD, April 4, 2022

April 4, 2022

4-4- 22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
• 3-5 reps at each movement for Burgener Warm Up and Skill Transfer *

3. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (Moderate Pace)
10 Ring Scap Retractions,
5 Kips,
2 Ring Dips
4-6 Squat Snatches (start with empty bar and move up in weight)
Front Squat (4-4-4-3-3)Today’s Lifting
12:00-28:00

In the Hole Front Squat + 5 second Slow Eccentric on last rep:
4-4-4-3-3
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 55 %
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 60%
3 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 70%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 75%
2 In the Hole Front Squat + 5 second Slow Eccentric on last rep @ 80%
Amanda (Time)1 Round for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#Scale
pull up/ring dips or jumping pull up and box dips
snatch (115/65)
TARGET SCORE
Target Time: sub 4 minutes

Time Cap: 7 minutesAccessory Work500m Row Week 1 Workout 1 [OPTIONAL] Test 1:
50m at max effort, 1min rest,
100m at max effort, 2min rest,
150m at max effort, 3min rest,
200m at max effort

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CrossFit WOD, April 1, 2022

April 1, 2022

4-1-22Warm-up
1. Hip Halo Activation

2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep (perform after the lifting)
1 Set (at workout pace):
10’ Handstand Walk (together) or :20 hs hold
3 Synchro Toes to Bar
2 Squat Snatches (at workout weight) (each)Front Squat (3 sets of 2 reps)Front Squat + Jerk: 2-2-2
1 Front Squat + 1 Jerk @ 6/10 RPE
1 Front Squat + 1 Jerk @ 7/10 RPE
1 Front Squat + 1 Jerk @ 8/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Penguin
35:00-54:00

Partner Workout
AMRAP 3 Minutes
50’ Handstand Walk (together)
15 Synchro Toes to Bar
Max Reps Squat Snatches (155/105)
-Rest 1 Minute b/t sets-
*Complete Sets until you get to 60 squat snatches combined

Scoring: Time

Scaling option to finish near the target score:
Partner Workout
AMRAP 3 Minutes
25’ Handstand Walk (together) or 6 wall walks
12 Synchro Toes to Bar
Max Reps Squat Snatches (135/95)
-Rest 1 Minute b/t sets-

Complete Sets until you get to 60 squat snatches combinedAccessory WorkMayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL] 2 minutes of Handstand Shoulder Tap practice against wall

–rest 2 minutes —
Then complete 25 Strict Handstand Pushups
Each time you fall or break do 20 Double Unders

*Strict Handstand PushUps can be on wall or from box [see video]

Scoring: Time

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CrossFit WOD, March 31, 2022

March 31, 2022

3-31-22Warm-up1. Hip Halo Activation

2. Lifting Prep/Activation – (perform before lifting)
3 sets:
10 Ring Rows with 1 second pause at the top
10 Kettelbell/Dumbbell Goblet Hold Step Ups (each leg)
10 Slow Push Ups (3 seconds down,3 seconds up)
Front Squat (5 sets of 2 reps)Pause Front Squat (pause for 2 seconds) + Front Squat: 2-2-2-2-2
1 Pause Front Squat + 1 Front Squat @ 6/10 RPE
1 Pause Front Squat + 1 Front Squat @ 6.5/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 7/10 RPE
1 Pause Front Squat + 1 Front Squat @ 8/10 RPE

* Rest 60-90 seconds between sets *MetconVengeance
40:00-55:00

5 Sets (EMOM)
6 Double Dumbbell Front Squats (2×50/35)
6 Burpee over dumbbells
-straight into-
10 Sets (EMOM)
3 Sandbag Cleans (100/70)
3 Bar Muscle Ups

*Sub 3 Power Cleans (135/95) if needed for Rx’d

Scaling option to finish near the target score:
5 Sets
6 Double Dumbbell Front Squats (2×40/25)
6 Burpees
-rest 1:1 b/t sets-

-straight into-
10 Sets
3 Sandbag Cleans (70/50)
1 Bar Muscle Up (OR 3 Box Bar Muscle Ups)
-rest 1:1 b/t sets-

*Sub 3 Power Cleans (95/65) if needed
**Go back and forth with a partner if one is available (instead of 1:1 rest). Still considered Rx’d

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CrossFit WOD, March 29, 2022

March 29, 2022

3-29-22Warm-up1. Hip Halo Activation
2. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean

3-5 reps at each movement for Burgener Warm Up and Skill Transfer *
3. Workout Prep
1 Set (at workout pace)
10 Double Unders
3 Strict Chin Ups

Power Clean (3-3-2-2-2-1 )Power Clean: 3-3-2-2-2-1
3 Power Clean @ 5.5/10 RPE
3 Power Clean @ 5.5/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6/10 RPE
2 Power Clean @ 6.5/10 RPE
1 Power Clean @ 7/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Riddler
35:00-44:00

100-70-50
Double Unders
16-12-8
Strict Chin Ups

Scoring: TimeAccessory WorkMayhem Gymnastics (MG) Cycle Week 6 [OPTIONAL] 21-15-9
Calorie Ski
50ft Handstand Walk after each set of Calories

-Rest 5 Minutes-

42-30
Calorie Ski
100ft Handstand Walk after each set of Calories

-Rest 5 Minutes-

72 Calorie Ski
150ft Handstand Walk

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CrossFit WOD, March 28, 2022

March 28, 2022

3-28-22Warm-upWarm Up/Total Session Time
0:00-10:00

1. Banded 7s – perform 7 reps of each movement

2. Barbell Prep
Coach B Coaching Burgner Warm Up Snatch

3. Workout Prep
1 Set (at workout pace)
Run 200m
Row 4/3 Calories
Echo Bike 3/2 CaloriesPower Snatch (5 sets 3 reps)Power Snatch 3-3-3-3-3
3 Power Snatch @ 5/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 6.5/10 RPE
3 Power Snatch @ 7/10 RPE

* Rest 60-90 seconds between sets *Metcon (Time)The Batman
30:00-60:00

3 Sets:
Run 500m
Row 40/32 Calories
Echo Bike 30/24 Calories (OR 36/30 Calorie Assault Bike)
-Rest 3 minutes b/t sets-

cap 8 min per round

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CrossFit WOD, March 25, 2022

March 25, 2022

3-25-22Warm-up0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Bike
:30 Handstand Hold
20 Step Back Lunge
Metcon (Time)2022 Quarterfinals Event 1
15:00-30:00

For time:

50 dumbbell walking lunges
30 handstand push-ups
40 front-rack walking lunges
20 deficit handstand push-ups
30 overhead walking lunges
10 strict handstand push-ups

2 x 50-lb dumbbells for all lunges, 3.5-in deficit

Time cap: 15 minutes

Scoring: TimeSnatch Balance (Weight)Heaving Snatch Balance 2-2-2-1
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
-rest 60 sec
2 Heaving Snatch Balance
– rest 60 sec
1 Heaving Snatch Balance

* Build to a heavy for the day

Scoring: Load

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CrossFit WOD, March 24, 2022

March 24, 2022

3-24-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Hip Halo Activation
3. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2-3 Sets
200m Row
400m Bike
*Build in pace each round.Metcon (Time)Strapped In
15:00-45:00

Row
800m-600m-400m-200m
Run 800m-600m-400m-200m
or
100-80-60-40 Double unders

Scoring: TimeBack Squat (5-4-3-2-1)Back Squat: 5-4-3-2-1
5 Back Squat
-rest as needed-
4 Back Squat
-rest as needed-
3 Back Squat
-rest as needed-
2 Back Squat
-rest as needed-
1 Back Squat

* Build to a heavy single for the day

Scoring: Load

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CrossFit WOD, March 23, 2022

March 23, 2022

3-23-22Metcon (Calories)"Bike Workouts Lactate Clearance" (OPTIONAL for Open Prep)
5 Min Easy, 4 Min Mod (75-80%% ) 4 Min Easy, 4 Min Mod (75 %)
4 Min Easy, 3 Min Hard (85-90 %)
3 Min Easy, 3 Min Hard (90 %)
3 Min Easy, 2 Min Harder (90-95 %)
2 Min Easy, 2 Min Harder (95 %)
2 Min Easy, 1 Min Hardest (95-100 %)
1 Min Easy, 1 Min Hardest (100 %)
Total: 44 Min

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CrossFit WOD, March 22, 2022

March 22, 2022

3-22-22Warm-up0:00-12:00

1. Hip Halo Activation
2. 2 Sets
1:00 Jog
5 Banded Air Squat
10 Inchworm w/Push Up
5 Hanging Scap Retraction
3. Barbell Prep (Perform after the metcon)
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon (Time)Air Up
15:00-35:00

3 Sets:
Run 300m
30 Air Squats
10 Burpee Pull Ups
-Rest 1:1 b/t sets-

Deadlift (5-4-3-2-1)Bench Press and Deadlift
You will do 5 sets of 5,4,3,2,1 reps of each movement (15 total deadlifts and 15 total bench presses)

Deadlift 5-4-3-2-1
5 Deadlifts
5 Bench Press
-rest as needed-
4 Deadlifts
4 Bench Press
-rest as needed-
3 Deadlifts
3 Bench Press
-rest as needed-
2 Deadlifts
2 Bench Press
-rest as needed-
1 Deadlift
1 Bench Press
-rest as needed-

– You choose loading, superset with Bench Press (the aim is to use a heavier load than last week)Accessory WorkClean Pull + Power Clean (Pause in receive for 3 seconds) + Clean Pull + Power Clean: 4-4-4
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 65-70% (OR 6.5-7/10 RPE) 1RM Clean
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 70-75% (OR 7-7.5/10 RPE)
-rest as needed-
1 Clean Pull + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean Pull + 1 Power Clean @ 80-85% (OR 8-8.5/10 RPE)

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CrossFit WOD, March 21, 2022

March 21, 2022

3-21-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Hanging Scap Retraction
5 Pull Up

3. Barbell Primer – (Perform after the metcon)
3 sets alternating movements:

(3+3) Muscle Snatch (Slow from the floor until midthigh and then explode) +Snatch Drop:
3 Pressing Snatch BalanceMetconClosing In
15:00-27:00

12 minute EMOM:
odd minute: 15 GHD Sit Ups (OR 20 Abmat Sit Up)
even minute: 2 Rope Climbs (OR 8 Strict Pull Ups)

Scoring: CheckboxFront Squat (3-3-2-2-1-1-1)Front Squat 3-3-2-2-1-1-1
3 Front Squats
– rest 60-90 sec
3 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
2 Front Squats
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec
1 Front Squat
– rest 60-90 sec

*Build to a moderate single for the day

Accessory WorkZone 2 Cardio/Heart Rate (OPTIONAL)
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row

How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130

Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+98 = 148

Zone 2 Range = 125 bpm to 148 bpm

Scoring: Checkbox

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CrossFit WOD, March 19, 2022

March 19, 2022

3-19-22Metcon (Time)Robert the Bruce

2 sets
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Clean (135/95)
200m Run
8 Sandbag Cleans (100/70) (OR 8 Power Clean (135/95)
200m Run
-rest 1:1 b/t sets-

Scoring: TimeFront Squat (Weight)Front Squat 1×1
Front Squat
– Build to a heavy single in 5 sets or less

* Rest as needed between sets *

Scoring: Load

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CrossFit WOD, March 18, 2022

March 18, 2022

3-18-22Warm-upWarm Up/Total Session Time
0:00-15:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
5:00 Echo Bike
-Then-
2 Sets
10 Single Arm Dumbbell Thrusters (each side) (moderate)
20/16 Calorie Echo Bike (moderate)
Metcon (Time)FREEEEEDOMMMMM!!!
15:00-23:00

20 Thrusters (115/75)
40/32 Calorie Echo Bike (OR 50/40 Cal Assault Bike) (OR 500m Run)
20 Thrusters (115/75)

Scaling option to finish near the target score:
20 Thrusters (95/65)
30/24 Calorie Echo Bike (OR 40/30 Cal Assault Bike)
20 Thrusters (95/65)

Scoring: Time

TARGET SCORE
Target Time: sub 5 minutes

Time Cap: 8 minutes

STIMULUS and GOALS
How to Pace: PAIN CAVE!!! If this doesn’t put you on your back, then you didn’t do it right!

How it should Feel: PAIN!!! The bike and thrusters may hurt more than any other movements. USe the first thrusters to stay steady, hold an aggressive bike pace, then SELL OUT on the last 20 thrusters!!!

Split Jerk (4 sets at 3-2-2-1 reps )Jerk From the Rack 3-2-2-1
3 Jerk From the Rack @ 70-75%
-Rest 60-90 Seconds-
2 Jerk From the Rack @ 80%
-Rest 60-90 Seconds-
2 Jerk From the Rack@ 85%
-Rest 60-90 Seconds-
1 Jerk From the Rack @ 90%
Accessory WorkOPTIONAL
For Time:
5 Kipping Ring MuscleUps into 5 Strict Ring Dips
4 Kipping Ring MuscleUps into 4 Strict Ring Dips
3 Kipping Ring MuscleUps into 3 Strict Ring Dips
2 Kipping Ring MuscleUps into2 Strict Ring Dips
1 Kipping Ring MuscleUp into1 Strict Ring Dip

— Rest 5 minutes —

5 Strict Handstand Pushups into 10 second Handstand Hold
4 Strict Handstand Pushups into 8 second Handstand Hold
3 Strict Handstand Pushups into 6 second Handstand Hold
2 Strict Handstand Pushups into 4 second Handstand Hold
1 Strict Handstand Pushups into 2 second Handstand Hold

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CrossFit WOD, March 17, 2022

March 17, 2022

3-17-22Warm-upWarm Up/Total Session Time
0:00-12:00
1. Banded 7s – perform 7 reps of each movement

2.
2 Sets
20/16 Calorie Row (easy to moderate)
10 Standing Banded Arch Hollows
16 Hanging Shrugs
8 Kips
2 Strict Pull Ups
Metcon (Time)"They’ll never take… OUR FREEDOM!"
15:00-32:00

54 Pull Ups
30 Chest to bar Pull Ups
18 Bar Muscle Ups
120/90 Calorie Row

Scaling option to finish near the target score:
48 jumping pull up or aussie pull ups
24 jumping chest to bar or pull up
18 jumping BMU or jumping burpee pull ups
100/75 Calorie Row

TARGET SCORE
Target Time: sub 13 minutes
Time Cap: 17 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE: This workout is exactly what it looks like , Arm Wrecker! Push yourself while making smart, calculated breaks to avoid failure.

How it should Feel: MUSCLE ENDURANCE and GRIPPY! All pulling so ya, your arms are going to be fried. Be smart early on and don’t look back on the row.

Back Squat (5 x 2 reps)Back Squat 5×2
2 Back Squat x 5 sets

* Build to a heavy double for the day
Accessory Work27-21-15-9
bike cal
50′ hand over hand sled pull (2-45s/1-45) after each set of cal
rest 1 to 1
27-21-15-9
bike cal
db bench press (2-50s /35s)
rest 1 to 1
27-21-15-9
db bench press
50′ sled pull
ladies cal 24-18-12-6

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CrossFit WOD, March 16, 2022

March 16, 2022

3-16-22Metcon (Time)"Row ""2k PR Paced"" Workouts"
3x (400m at Moderate Pace, 100m Easy in 60 Sec)
-Rest 5 Min-
3x (150m at 500m Goal Pace, 350m Recovery Row
-Rest 5-6 Min (Full Recovery)-
500m at Race Effort (Record Time)

Scoring: Time

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CrossFit WOD, March 15, 2022

March 15, 2022

3-15-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 cardio (your choice) (moderate)
3-5 power snatches (ascending weight)
3-5 power clean and jerks (ascending weight)
0:15 Handsstand hold into 10 shoulder taps in handstand hold

3. Barbell Prep
Burgener Warm Up Clean
Front Squat Skill Transfer Exercises
3x High Hang Clean + 3x Hang Clean + 3x Clean
Metcon (Time)William Wallace
15:00-30:00

20 Power Snatches (135/95)
100’ Handstand walk
-rest 1:1-
100’ Handstand walk
20 Power Clean and Jerks (135/95)

Scaling option to finish near the target score:
20 Power Snatches (115/80)
5 wall walks
-rest 1:1-
5 wall walks
20 Power Clean and Jerks (115/80)
Scoring: Time

Target Time each set: sub 3 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! We want you to push your typical pace and see how long you can hang onto the barbell and then remain upside down on your hands!

How it should Feel: LACTIC ACID PARTY! This barbell work is going to likely blow up your grip, quads, and/or shoulders if you do it right!
Clean (4 sets of 1 complex )Clean Deadlift to Mid Knee + Power Clean (Pause in receive for 3 seconds) + Clean: 3-3-3-3
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 65-70%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 70-75%

1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 75-80%
1 Clean Deadlift to Mid Knee + 1 Power Clean (Pause in receive for 3 seconds) + 1 Clean @ 85%

E2MOM Accessory Workspend 10 min building to a heavy single squat clean

3 sets
500m row
100du
50 ghd
100 du
rest 3 min b/t sets

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CrossFit WOD, March 14, 2022

March 14, 2022

3-14-22Warm-up1. Hip halo
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Rounds
60-yard shuttle Run (5 yards, 10 yards, 15 yards) (moderate speed)
10 air squats, 5 Push Ups
5 Deadlifts (ascending weight)
3. Barbell Primer – Perform after the metcon
3 sets alternating movements:
• 5 Position Snatch Deadlift ( 1" off floor, below the knee, above the knee, mid thigh, Power position) + Muscle Snatch (Slow from the floor until midthigh and then explode) +Tall Snatch: (3+3+3) Metcon (Time)Braveheart18:00-40:00

6 Sets
60-yard shuttle sprint (5 yards, 10 yards, 15 yards)
20 Wall balls (20/14)
5 Deadlifts (275/185)
-rest 1:1 b/t sets-

Time cap 2:30 per round Snatch Complex (Weight)Complete the following:Snatch high pull + full snatch
3 x 1
75%_80%
80-85
85-90

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CrossFit WOD, March 12, 2022

March 12, 2022

3-12-22Warm-up1. Hip Halo Activation

3.1-2 Sets:
1:00 Bike
10 Single Arm High Pull R/L (Light-Moderate)
10 Front Squat (45/35)
10 Russian KB Swing (Light-Moderate)
-Then-
Build to 2nd Power Clean weight.

4. Workout Prep
1 Set (at workout pace)
1 Power Clean (at first workout weight)
200m bike
1 Power Clean (at second workout weight)
200m bike
1 Power Clean (at third workout weight)
200m bike Metcon (Time)"I am Beyoncé, always."
15:00-60:00

4 rounds
5 Power Cleans (205/135)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
3 rounds
4 Power Cleans (225/155)
1000m bike @easy pace (OR 400m Jog)
-Rest 3 Minutes-
2 rounds
3 Power Cleans (245/165)
1000m bike @easy pace (OR 400m Jog)

Scoring: Load

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CrossFit WOD, March 11, 2022

March 11, 2022

3-11-22Metcon (Time)Open 22.321 pull ups
42 double unders
21 thrusters (95/65)
18 chest to bars
36 double unders
18 thrusters (115/75)
15 bar muscle ups
30 double unders
15 thrusters (135/85)

12 min cap

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CrossFit WOD, March 10, 2022

March 10, 2022

3-10-22Warm-upWarm Up/Total Session Time
0:00-12:00
31:00-40:00 (Barbell Primer)

1.Hip Halo Activation
2. 2 Rounds
1:00 Row (Easy)
15 Banded Good Mornings
50 Single unders
10 Single Leg Glute Bridges

3. Barbell Primer – (Perform after the metcon)
Muscle Clean + Strict Press: (3+3) x 3 setsMetconThe worst thing about prison was the dementors."
15:00-31:00

16 Minute EMOM
4 Rounds
Minute 1: 20 Step back Lunges
Minute 2: 50 Double Unders
Minute 3: 10 Deadlifts (135/95)
Minute 4: 200m Row OR 200m Run
*Don’t go over 70% intensity

Scoring: Checkbox

Scaling option to finish near the target score:
16 Minute EMOM
4 Rounds
Minute 1: 16 Step back Lunges
Minute 2: 30 Double Unders
Minute 3: 8 Deadlifts (135/95)
Minute 4: 160m Row
*Don’t go over 70% intensityBack Squat (6 x 1 )Back Squat 6×1
1 Back Squat:
Build to a heavy single in 6 sets

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CrossFit WOD, March 9, 2022

March 9, 2022

3-9-22Metcon (Time)
Warm Up
Row
1:30 easy
:30 moderate
1:00 easy
:30 moderate/fast
:30 easy
:30 fast
:30 rest
:10 sprint

"Row ""2k PR Paced"" Workouts"
3 Sets:
800m at Moderate Pace
400m at 2k PR (or Fast) Pace
200m Controlled Sprint*** (98%)
*Rest 3 Min between reps & 5 Min between sets.
***Retain control of form/technique

Cool Down
3min at easy "cool down" pace

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CrossFit WOD, March 8, 2022

March 8, 2022

3-8-22Warm-upWarm Up/Total Session Time
0:00-12:00
25:00-40:00 (Strength Movement and Barbell Prep)
1. Hip Halo Activation
2.2 rounds
200m Row
20 shoulder taps in push up plank
5 lateral box step ups (each side)
1 halfway rope climb

3. Strength Movement Prep – (perform after the metcon)
3 sets:
10 Goblet Hold Cossak Squat (5 each leg)
20 Weighted Russian Twists on GHD

4. Barbell Prep (perform after the metcon)
Burgener Warm Up Clean
Metcon (Time)15:00-24:00

40-30-20-10
Air Squats
20-15-10-5
Push Ups
4-3-2-1
Rope Climbs (OR 10-8-6-4 Strict Pull Ups)

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope Climbs

TARGET SCORE
Target Time: 6-7 minutes

Time Cap: 9 minute

STIMULUS and GOALS
How to Pace: STEADY. Treat this as a primer for 22.3 in the sense that we want to hit some intensity but not overdo and movements. Find a higher end pace with intensity that you won’t be blown up with after 7-8 minutes.

How it should Feel: MUSCULAR ENDURANCE. The limiting factor (other than rep speed) would likely be chest or quads fatiguing.

Scaling option to finish near the target score:
32-24-16-8
Air Squats
16-12-8-4
Push Ups
3-2-1-1
Rope ClimbsClean (5 x 1 )Clean 1-1-1-1-1
1 Squat Clean x 5 sets @ 75-85% 1 RM Clean

** Rest as needed between sets*Accessory Work4 sets
E4MOM
1000m bike
10 MU (odd ring, even bar)

Deadlifts 3x 2
superset with Bench
Bench Press 3×2

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CrossFit WOD, March 7, 2022

March 7, 2022

3-7-22Warm-up0:00-12:00
36:00-45:00(Barbell Primer)

1. Banded 7s – perform 7 reps of each movement

2. 2 Rounds
1:00 Bike (easy to moderate pace)
7 single arm russian dumbbell swings (moderate) (each side)
7 single arm dumbbell presses (moderate) (each side)
0:20 wall facing Handstand hold
3. Barbell Primer – Perform after the metcon
3 sets
3 Muscle Snatch (Slow from the floor until mid thigh and then explode) + 3 Snatch Drop
Metcon (Time)metcon 15:00-36:00

2 Sets:
20 Hang Dumbbell Snatches (50/35)
15/12 Calorie Echo Bike (OR 20/16 Calorie Assault Bike) (OR 200m Run)
20 Hang Dumbbell Clean and Jerks (50/35)
5 Wall Walks
-rest 1:1 b/t sets-

Scaling option to finish near the target score:
2 Sets:
15 -20Hang Dumbbell Snatches (40/35/25)
12/10 Calorie Echo Bike (OR 15/12 Calorie Assault Bike)
15 -20 Hang Dumbbell Clean and Jerks (40/35/25)
3 Wall Walks
-rest 1:1 b/t sets-

TARGET SCORE
Target Time each set: 4-5 minutes

Time Cap each set: 7 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE. Work to move through each set at an uncomfortable pace! Don’t settle for mediocre and don’t slow down!

How it should Feel: GASSY! You should be out of breath with all of the intensity and fast cycling rates!

Snatch (3 x 1 )Snatch: 1-1-1
1 Snatch @ 80% 1RM Snatch (8/10 RPE)
1 Snatch @ 85% 1RM Snatch (8.5/10 RPE)
1 Snatch @ 85% 1 RM Snatch (8.5/10 RPE)

** Remember that it’s deload week! So if your body is not feeling great, keep the loading light! But if the pan is hot, do the cooking!

Scoring: LoadAccessory Workfront squat 5×1 at 90-105%

4 rounds
10 wall balls
10 box jumps
2 rounds
20 wall balls
20 box jumps
1 round
40 wall balls
40 box jumps

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CrossFit WOD, March 4, 2022

March 4, 2022

03/04/2022MetconCrossFit Games Open 22.2 RX (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 155-lb Barbell
M: 225-lb Barbell
CrossFit Games Open 22.2 Scaled (Ages 16-54) (Time)1-2-3-4-5-6-7-8-9-10-9-8-7-6-5-4-3-2-1 reps for time of:
Deadlifts
Bar-facing burpees
Time cap: 10 minutes

F: 95-lb Barbell, may step over on burpees
M: 135-lb Barbell, may step over on burpees

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CrossFit WOD, March 2, 2022

March 2, 2022

3-2-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate (perform after the lifting)
2 Sets:
1:00 Row
10 Hanging Scap Retraction
10 Kip-to-Swing
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.
MetconFilet Mignon
15:00-35:00

20 Minute EMOM
4 Rounds
Minute 1: 50’ Sled Push (light/moderate weight)
Minute 2: 4 Bar Muscle-Ups
Minute 3: 5 Power Cleans (155/105)
Minute 4: 15/12 Calorie Row OR 150m Run
Minute 5: Rest
*Don’t go over 70% intensity

Scaling option to finish near the target score:
20 Minute EMOM
Minute 1: 50’ Sled Push (light weight)
Minute 2: 3 Bar Muscle-Ups or burpee jumping pull ups
Minute 3: 4 Power Cleans (135/95)
Minute 4: 12/10 Calorie Row
Minute 5: Rest
*Don’t go over 70% intensity

TARGET SCORE
Score is a checkmark!

Target Time each minute: sub 40 seconds

Time Cap each minute: 55 seconds

STIMULUS and GOALS
How to pace: STEADY.. We are getting the blood flowing and some movement in without taxing us too much for 22.2.

How it should Feel: CARDIO. This one should turn mainly aerobic with the length and ability to stay moving throughout with the built in rest sections. Don’t work for more than 40 seconds any minute.
Back Squat (4×3)Back Squat 3-3-3-3
3 Back Squat x 4 sets

* Build to a heavy triple for the day
Accessory Workfront rack lunge and push press superset
5 sets of 4 reps each movement. you will need two barbells

power snatch + Squat snatch –
set 1 4 ps +4 SS barbell cycle
set 2 3 ps +3 SS
set 3 2 PS + 2SS
set 4 1 PS + 1 SS
build weight each round

12 sets
row 500m
rest 1 min Between sets

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CrossFit WOD, March 1, 2022

March 1, 2022

3-1-22Warm-upWarm Up/Total Session Time
0:00-12:00, 35:00-45:00 (Barbell Prep)
tes

1. Banded 7s – perform 7 reps of each movement

2. Movement Prep/Activation and Increasing Heart Rate
2 Sets:
1:00 Ski/Row
:30 Handstand Hold
10 Kip-to-Swing
20 Alt. Leg V-Up
20 Step Back Lunge
3. Barbell Prep (perform after the metcon)
A) Burgener Warm up Snatch – 3-5 reps at each position
Metcon (Time)T-Bone
15:00-30:00

2 Sets:
50’ Handstand Walk (in 25’ sections)
15 Toes to bar
50’ Double Dumbbell Front Rack Lunge (2x50s/35s) (in 25’ sections)
15 Toes to bar
50’ Handstand Walk (in 25’ sections)
-Rest 1:1 b/t Sets-

Scaling option to finish near the target score:
2 Sets:
3-5 Wall walks
15 K2E or T2B to dirty south
50’ Double Dumbbell Front Rack Lunge (2x35s/26s) (in 25’ sections)
15 K2E or T2B to dirty south
3-5 wall walks
-Rest 1:1 b/t Sets-

Scoring: Time
TARGET SCORE
Target Time each set: 3-4 minutes

Time Cap each set: 5 minutes

STIMULUS and GOALS
How to Pace: CHALLENGE! Push the pace here, but don’t go out full force. THis is a good primer for gameday on Friday.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace with big sets and be a bit gassed by the end of each interval.

Clean complex (4 x 1 complex)Complete the followingClean Pull + Power Clean + Clean: 4-4-3-3
2 Clean Pull +1 Power Clean + 1 Clean x 2 sets @ 65-70% 1RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 70-75% 1 RM Clean
1 Clean Pull +1 Power Clean +1 Clean x 1 set @ 75-80% 1 RM Clean

E2MOMAccessory WorkClean – take 10 min to build to a heavy
Bench press with Deadlift so do 5 sets of 4 reps of each movement (supeset, so do bench then deadlift then rest)

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CrossFit WOD, February 28, 2022

February 28, 2022

2-28-22Warm-upWarm Up/Total Session Time
0:00-12:00
1. Hip Halo Activation
2. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Row (10 Damper)
20 Alt. Leg V-Up
10 Single Arm Thruster R/L (Light-Moderate)
10 Bottom Half Burpee
5 Box Jump w/Step Down

Metcon (Time)new york stripNew York Strip
15:00-30:00

3 sets
18 GHD Sit Ups
12 Thruster (95/65)
6 Burpee Box Jump Over (24"/20")
-Rest 1:1 between sets-

Scaling option to finish near the target score:
3 sets
18 straight leg med ball ab mat Sit Ups
12 Thruster (75/55)
6 Burpee Box Step Over (24"/20")
-Rest 1:1 between sets-

Scoring: Time

TARGET SCORE
Target Time each set: sub 2 minutes

Time Cap each set: 3 minutes

STIMULUS and GOALS
How to Pace: Sprint. These are hard effort sets, focused on unbroken reps and quick transitions.

How it should Feel: Gassy. The 1:1 built in rest will allow you to keep a fast pace and be a bit gassed by the end of each interval.
Snatch Complex (5×1)Complete the following:Snatch Push Press + Pause Overhead Squat (2 second pause in bottom) + Overhead Squat 5-4-3
3 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @75-80% 1 RM Snatch
2 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 2 sets @80-85% 1 RM Snatch
1 Snatch Push Press +1 Pause Overhead Squat +1 Overhead Squat x 1 sets @85-90%+ 1 RM Snatch

E2MOMAccessory WorkPower Snatch 10 min to build to heavy single
Snatch 10 min to build to heavy single
Front Squat 5×3 at 95-100% of 1 RM Clean

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CrossFit WOD, February 26, 2022

February 26, 2022

2-26-22MetconZone 2 Cardio/Heart Rate
Perform 30-40 minutes of Zone 2
This should be EASY work.
Choose between a Ski, Bike, Run, Or Row

How to Calculate Zone 2
Heart Rate Reserve (HRR) = 220 – Your Age – Resting Heart Rate (RHR)

Zone 2 Range:
Minimum = RHR + .5(HRR)
Maximum = RHR + .75(HRR)

EXAMPLE: for 30 Year Old with 60 Resting Heart Rate (RHR)
RHR = 220 – 30 – 60 = 130

Zone 2 Range
Minimum = 60 +.5(130) = 60+65 = 125
Maximum = 60 +.75(130) = 60+98 = 148

Zone 2 Range = 125 bpm to 148 bpm

Scoring: Checkbox

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CrossFit WOD, February 25, 2022

February 25, 2022

02/25/2022MetconCrossFit Games Open 22.1 RX (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: 35-lb. dumbbell, 20-in. box
M: 50-lb. dumbbell, 24-in. box

CrossFit Games Open 22.1 Scaled (Ages 16-54) (AMRAP – Reps)Complete as many rounds as possible in 15 minutes of:

3 wall walks
12 dumbbell snatches
15 box jump-overs

F: Scaled wall walks, 20-lb. dumbbell, 20-in. box, may step up on box jump-overs
M: Scaled wall walks, 35-lb. dumbbell, 24-in. box, may step up on box jump-overs

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CrossFit WOD, February 24, 2022

February 24, 2022

2-24-22Warm-upWarm Up/Total Session Time
0:00-12:00

1. Banded 7s – perform 7 reps of each movement

2. 2 Sets:
8/6 Calorie Bike Erg
8 Step Ups
8/6 Calorie Echo Bike
4 Pull Ups
200m Jog
10-15’ Handstand Walk or 2 wall walk

MetconQuaking AspenQuaking Aspen
15:00-33:00

18 Minute EMOM
3 rounds
Minute 1: 15/12 Calorie Bike (OR 150m Run)
Minute 2: 10 Box Jumps (24"/20")
Minute 3: 15/12 Calorie Echo Bike
Minute 4: 3 Muscle Ups/bar MU
Minute 5: 150m Run
Minute 6: 25’ Handstand Walk

scale
3 rounds
Min 1: 12/10 Calorie Bike (OR 150m Run)
Min 2: 10 Box Jumps (20"/16")
Min 3: 12/10 Calorie Echo Bike
Min 4: 3 jumping burpee pull ups
Min 5: 150m Run
Min 6: 30 second Handstand Walk (practice) or hold

TARGET SCORE
SCORE is checkbox for completion

Target time each minute: Sub 45 seconds

Time cap each minute: 55 seconds

STIMULUS and GOALS
How to Pace: GRIND! This is one of those workouts where pace should be a active recovery and just move. Just trying to get a sweet going and knock the rust off on some movements. Goal should be to work for 30-40 seconds and have at least 20 seconds of rest.

How it should Feel: GASSY! A workout like this is no walk in the park. Volume is high with short rest to recover. Make sure everything is comfortable.

WORKOUT STRATEGY & FLOW
Bike/Echo/Run: Pacing is moderately fast but not a max effort. Control your heart rate and try to find a pace early that allows you to finish within the targ