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For Time

6 set of

20 T.T.B (ub otherwise…)

after each set perform 20 air squat

 

 

F.T.

3 CLUSTER 60/40

200 m RUN

6 CLUSTER 60/40

400 m RUN

9 CLUSTER 60/40

200 m RUN

12 CLUSTER 60/40

400 m RUN

AMRAP 24′

3O PUSH PRESS 40/25

300 m RUN

30 B. SCALE

2 RFT

60 DU

9 STRICT RING DIP

60 DU

15 STRICT PULLUP

60 DU

9 S. RING DIP

 

EVERY 2′ X 8 SET

1 SQUAT SNATCH

(70% 1RM)

6 OH SQUAT

TEAM OF 2

4 RFT

400m ROW

12 BURPEE M.O.F.

300m RUN

60 JUMP ON PLATE

3 RFT

18 DL 90/70

24 LUNGES

rest 5′

5 RFT

5 P. CLEAN 90/70

3 BAR MU

 

20′ EMOM

15 PULL UP

16/13 CAL BIKE

18 WALL BALL

10 BOX JUMP 30/24

6+6 DB C&PRESS

 

 

13′ A. M. R. A. P.

17/12 CAL

5 PUSH JERK 80/60

6 R.F.T.

2 ROPE CLIMB

20 J. LUNGES

15 m H.S.W.

 

EVERY 2′ X 5 ROUNDS

3 DL + SHRUG

snatch grip deficit plate

(100% 1RM DI SNATCH)

 

3 R.F.T.

3 SQUAT SNATCH 70/50

9 KB A.SWING

15 MT + 15MT KB CARRY

16′ A.M.R.A.P.

30 DU

9 T2B

60 DU

12 C2B

 

2 R.F.T.

50 WALL BALL

50 CAL BIKE

50 H.P.C. 40/25

50 BURPEES

12′ A.M.R.A.P.

12 H.S.P.U.

6 DB OH SQUAT

24 SIT UP

E.M.O.M

5 PULL UP

5 T.T.B

MAX METER BEAR WALK

PUFFY NIPPLES

4 R.F.T.

20 BACK SQUAT

100% BW

400 MT RUN

 

TEAM OF 2

400 CAL

EVERY 3′

A) 10 H.S.P.U.

B) 6 STRICT PULL UP

every round switch exercise

FIND YOUR 2 RM

THRUSTER F.T.G.

 

5′ A.M.R.A.P.

5 THRUSTER 40/30

5 LUNGES OH

“CROSSFIT TOTAL”

1 RM BACK SQUAT

1 RM SHOULDER PRESS

1 RM DEADLIFT

Score is Total Weight

 

4 R.F.T.

21 H.P.C 50/35

3 RING M.U.

1 SHUTTLE SPRINT

A.M.R.A.P. 25′

9 DB SNATCH 30/20

9 TTB

18 WALL BALL 20/14

 

E.M.O.M 1’30”

1 SNATCH PULL

2 H.P.S

3 O.H. SQUAT

70% 1 RM SNATCH

“SWEAT J.T”

21-15-9

HSPU

RING DIP

PUSH UP

20 D.U BTW EXERCISE

SKILL SPLIT JERK

10′

 

A.M.R.A.P. 18′

2 S.JERK 80/65

4 F.SQUAT 80/65

8 B.O.T.B.

32 REVERSE S.U

21-15-9

O.H SQUAT 40/25

PULL UPS

9-15-21

THRUSTER 40/25

PULL UP

EVERY 3′ X 4 ROUNDS

300 MT RUN FAST

EVERY 3′ X 4 ROUNDS

250 MT ROW FAST

EVERY 3′ X 4 ROUNDS

20 CAL BIKE A.F.A.P.

 

6 R.F.T.

5 STRICT HSPU

12 TOUCH T.S

30 MT LUNGES

BACK SQUAT

3-3-3-3

85%

2-2-2-2

90%

1-1-1-1

95%

6 R.F.T.

35 D.U.

1 CLEAN 100/75

2 F.SQUAT

21 T.T.B.

16′ A.M.R.A.P.

5 BAR M.U.

15 BURPEES

300 MT RUN

28′ MIN EMOM

-T.G.U. Alt.

-17/14 CAL

-15 SWING 20/16

-REST

5’INTERVALS

1’ON 2’OFF

A.M.R.A.P. BURPEES

5’INTERVALS

1’ON 2’OFF

A.M.R.A.P. D.U.

1 RDS A.F.A.P.

400 MT RUN

 

9′ A.M.R.A.P.

10 BOX JUMP 24/20

10 D.B. ALT SNATCH 25/15

 

CORE WORK

7′ A.M.R.A.P.

7 C.T.B

21 W.B.20/14

REST

7′ A.M.R.A.P.

7 CAL

7 H.S.P.U

 

10 R.F.T

5 CLUSTER 70/50

30 D.U.

 

GYMN HEAVY DAY

EVERY 3′ FOR 6 SET

 

5 STRICT CHIN UP

10 SIT UP PVC

15 RING PUSH UP

1 RM OF GRIP LIFT

 

5’A.M.R.A.P

12 KB SWING 20/16

9 O.H.SQUAT KB

5 RDS FOR TIME

400 MT RUN

1 ROPE

15 H.S.P.U.

15′ EMOM

– RING M.U.

– W.B 20/14

– CAL

– D.L. 120/95

– AIR SQUAT

5′ A.M.R.A.P.

5 C.T.B.

10 P.SNATCH 40/25

5′ REST

3 RDS

45” H.S. HOLD

10 S.T.O.H. 40/25

8 R.F.T.

300 MT ROW

50 D.U.

400 MT RUN

2′ REST BTW ROUND

15′ A.m.r.a.p.

6 T.t.b.

9 Push up

12 Air Squat

In 5′ find

1 Heavy lift of

squat snatch

 

A.m.r.a.p.

1 Squat Snatch 80%

3 O.h Squat

6 B.o.t.b.

4 R.f.t.

45 Mt Lunges

15 Tuck up

30” H.s Hold

15 Burpee Touch

Heavy Day

5 x 5

Tempo F.Squat

@75 % 1 Rm

 

5′ A.m.r.a.p.

1 P.Clean

1 Thruster

1 S.t.o.h

@60/40

2′ On  2′ (off)

6 Set in Total

(3 A1 + 3 A2)

A1 500 Mt Row

A2 400 Mt Run

(2’off A1 S.d.h.p. A2 Step up Box)

21-15-9

Db/Kb Thruster 16/12

T.t.b.

 

9-15-21

Pull up

Deadlift 60/40

 

FOR TIME

2 Round

20 S. Chin up

40 Hang split db snatch 25/20

60 Push up (hr)

80 D.u. (Ub)

 

5 R.F.T

4 O.h.s 80/60

437 mt Run

*With m.b 20/14

3 R.F.T

12 Pistol (alt)

6 Bar M.u.

12 Box Jump 20/20

HEAVY DAY

STRICT PRESS

1-1-1  90/95%

3-3-3  85%

5-5-5  75%

15′ A.M.R.A.P.

PULL UPS

every time you break run 150m

21′ A.M.R.A.P.

8 SNATCH 50/35

1 ROPE CLIMB

16 WB 20/14

24 CAL

6 R.F.T.

2 DL 160/120

4 S. CTB

2 S. PARALLETTE HSPU

 

5 R.F.T.

500m ROW

50 DU

800m RUN

1′ REST

Every 3′

12 F.Squat 60/40

20 Cal Odd

1′ Rest

12 B.Squat 80/60

200 Mt run Even

1′ Rest

21-15-9

P.Press 50/35

Burpees O.t.b.

10’Rest

21-15-9

G.t.o.h 50/35

300 Mt Run

Cash in 2′ H.s Hold

5 R.f.t.

5 B.m.u.

40 D.u.

Cash out Max

rep H.s.p.u.

Every 3′ x 6 set

300 Mt Run

Max Box Jump

 

 

5′ A.M.R.A.P.

9 Ring Dip

9 Strict Press 40/25

Rest 10′

5′ A.M.R.A.P

6 M.Snatch 40/25

6 B.o.t.b.

 

FOR TIME

100 W.b

100 D.u

50 Pull up

50 Sit up

25 Pistol

25 Dl 120/90

For Time

25 P.Clean 80%

A.F.A.P.

every drop 50 Mt Run

3 R.F.T.

20 K2c

20 Push up

15 K2e

15 Diamond Push up

10 T2b

10 Clap Push up

1 Repetition Maximum

Back Squat

 

Bring Sally Up

60/40

A.M.R.A.P 24′

1 Round Cindy

15/12 cal

4 R.F.T.

3 Power Cluster 90/60

9 C2b

12 Triple Under

A.m.r.a.p 9′

1 Rope Climb Legless

8 Db Snatch 40/25

Every round Add

1 Rope Climb

2 Db Snatch

 

1K Backward Run

100 Reverse S.u

600 Mt backward

100 Reverse S.u

10 R.f.t

2 Ring M.u

12 Kb Snatch

 

Core Conditioning

5 Rounds

12 Tuck Up

12 B.b. Good Morning

6′ A.m.r.a.p.

6 Cal

6 T2b

12 J.Lunges

Rest 3′

Then Repeat

3 R.f.t.

50 Mt Walking Lunges

18 Ring Dip Strict

9 Dl 70% 1 RM

16′ E.M.O.M.

Odd 12 Push Up Clap+ 9 Box Jump

Even 200 mt Run

6 R.f.t.

6 Thruster 60/40

12 Kb Swing 32/24

10 Min Amrap

100 Burpees Touch

Max cal

 

3 Attempt to find max

distance broad Jump

As 2 person team

400 D.u

200 Sit up

100 H.p.c 60/40

50 C2b

 

2 ROUNDS F.T.

1 MILE RUN

45 WALL BALL 20/14

35 PUSH UP

25 DL 80/60

15 KNEES TO ELBOWS

3 ROUNDS EACH F.T.

15 DB P. SNATCH L.ARM 30KG

15 DB P. SNATCH R.ARM 30KG

15 DB F. SQUAT

100 DU

2′ REST IN BETWEEN ROUNDS

5 R.F.T.

10 STRICT PULL UP

10 m HANDSTAND WALK

10 STRICT HSPU

10 m LUNGES

5 R.F.T.

10 Pull up Strict

10 mt H.s.w.

10 Hspu Strict

10 mt Lunges

For Time

10 C&J 60/40

8   C&J 80/60

6   C&J 100/70

4   C&J 110/80

2   C&J 120/90

3 R.f.t.

100 Mt Run (BKW)

10 Pull up

200 Mt Run

20 Sit up

For Time

50 Wall Ball

40 Push up

30 Cal

20 Pull up

100 Mt sprint

20 Pull up

30 Cal

40 Push up

50 Wall Ball

5 R.F.T.

9 S.t.o.h 60/40 (Fat bar)

6 Ring dip

9 Front Squat 60/40

10 Rounds

3 Burpees

1′ Min M.ball G.t.s.

 

For Time

120 Hspu

4′ L-sit

Split Wod as you need

“Manion”

7 R.f.t.

400 Mt Run

29 B.Squat 60/45

 

10 R.f.t.

4 Db Snatch 40/30

1 Rope Legless

8 Cal

 

A.M.R.A.P.

12 Push up H.r

36 D.u

12 T.t.b.

D.T

5 Rounds

12 Deadlift 70/55

9 H.p.c 70/55

6 P.j 70/55

10 RDS

100 m SPRINT

TEAM WOD OF 2

3 km ROW

9′ AMRAP

4 RING MU

8 H. CLEAN 80/50

F.T.

30 DL 100/75

60 TTB

90 PUSH UPS

120 AIR SQUAT

150 DU

6 RFT

12 OHS 40/30

9 P. SNATCH

6 B. OTB

 

GYMNASTICS STRENGTH

7′ TO FIND

1 RM W.S. PULL UPS

EMOM 14′

ODD: 3 REPS 60% W. PU

EVEN: 20/15 HOLLOW ROCK

1 R.M C&J

G.I Jane

100 Burpees Pull up

5′ Rest

3 x Max Effort 250 mt Row

2 R.F.T.

60 P.Press 40/25

1,3 K Run

120 Air Squat

 

14′ A.M.R.A.P.

8 C2b

6 S.Snatch 60/40

16 Pull Up

6 S.Snatch 60/40

4 Round

1′ D.u

1′ Run (Sprint)

1′ Burpees

1′ B.j

1′ Rest

team of 2

4 rft I go u go

a row 500 m while

b accumulate d.u.

change and do it 2 times

then

a run 400 m

b accumulate d.u.

change and do it 2 times

 

Diane

21 – 15 – 9

Deadlift

Hspu

22′ A.M.R.A.P.

150 Mt. Run

7,5 Mt Lunge Oh Db dx 25/20

7,5 Mt Lunge Oh Db sx 25/20

40 Cal

30 Db Snatch Alt.

20 B.j.o.

10 Bar M.u.

4 Round For Time

45 D.u

3 Clean 90/75

24′  A.M.R.A.P.

Odd

1 Strict Ring M.U.

8 Strict Ring T.t.r.

Even

10 Mb Sit ups

6 Burpees O.t.Mb

17′ A.m.r.a.p.

7 Mt Hsw

10 Ghd sit ups

17 Pull-ups

Every 3′ for 8 Rounds

8 F.Squat 80/65

50 D.u

5′ A.m.r.a.p.

Burpees O.t.b.

Ohs 40/35

3′ Rest

5′ A.m.r.a.p.

7 Ohs 40/35

10 Cal

3′ Rest

3′ A.m.r.a.p.

Burpees O.t.b.

4 R.F.T

300 Mt Run

15 Hspu

18 T.t.b.

21 B.j.o. 24/20

30′ To Find

5  R.M Sumo Deadlift

For Time

60 Strict Press 20/15

6 X 3

Push Press (85%)

every 2′:30”

 

For Time

30 DB 40/30

S.T.S

 

25′ A.M.R.A.P.

5 S.d.l. 100/75

10 B.j  24/20

20 W.b 20/14

30 D.u.

Every 5′ perform 30” h.s. Hold

15 – 10 – 5

Strict Hspu

Kb R. Swing 24/16

3′ rest

25 – 20 – 15

Kb S.t.o.h 24/16

Sit ups

E.M.O.M. 21′

1 Burpees O.t.b.

2 Run

3 Rest

Team of 2

A.m.r.a.p 20′

800 Mt run

When Member

A Run

B Accumulates Cal.

Heavy Day

5 x 5 @80%

of Deadlift

emom 2’30”

For Time

30 Ring Muscle Up

A.m.r.a.p. 13′

8 T.t.b

4 Thruster 60/45

12 Cal

3 Rounds For Time

7+7 Kb H.Clean & Press 32/24

45 D.u.

7+7 Kb Oh Lunges

5 Rounds For Time

1′ Air Squat

1′ Burpees

1′ Rope Climb

1′ Sit up

1′ Rest

FOR TIME

21-15-9

STRICT PULL UP

GHD

FOR TIME

9-15-21

HSPU

BOX JUMP

5 RFT

22 KB SWING 32/24

80 DU

18′ AMRAP

4 S.T.O.H. 80/55

400m RUN

12 C2B

6 F.SQUAT 80/55

5 R.F.T.

200m ROW

5 BURPEE R.M.U.

1 RM DL

________

PRACTICE

SNATCH

FIND 1 RM SNATCH BALANCE

_________________

8 RND 2′

(80% 1 RM Snatch Balance)

1 SNATCH PULL

1 POWER SNATCH

1 SNATCH BALANCE

F.T.

200m RUN

15 RING DIP STRICT

200m RUN

15 PULL UP STRICT

200m RUN

15 HSPU STRICT

120m LUNGES

400m RUN

 

6 R.F.T.

3 DL 160/120

1 RING MU STRICT

3 BENCH PRESS 100/70


F.T. 1K RUN

11′ A.M.R.A.P.

9 T2B

7m HSW

16 WALL BALL

 

 

10 RFT

250m ROW

70 DU

3 ROUND

600 MT RUN EASY PACE

400 MT RUN MEDIUM PACE

200 MT RUN FAST PACE

FOR TIME

10 ROUND

5 H.S.P.U. STRICT

3 SNATCH @80/55

3′ A.M.R.A.P.

25 CAL ROW

MAX REP BURPEES

1′ REST

3′ A.M.R.A.P.

30 WALL BALL

MAX REP. D.U

1′ REST

3′ A.M.R.A.P.

30 DB SNATCH 20/15

MAX REP PULL UP

FOR TIME

100  S.CLEAN @60/40

EVERY DROP

10 CAL.ROW

20′ A.M.R.A.P

1 T.T.B

1 PULL UP

1 C2B

1 M.U

40 M.T LUNGES

Add 1 Complex every round

Heavy Day

every 2′ x 12

“Clean Complex”

For Time

150 Air Squat

25 Strict Pull ups

 

“Annie”

50-40-30-20-10

Double Under

Sit-Ups

 

Core Conditioning

A.m.r.a.p 30′

7 Burpees + Dl 110/75

14 Box Jump 24/20

21 H.s.p.u.

28 D.u

Badass Fran

21-15-9

Pull ups

S.t.s. 145/95

For Time

100 Burpees

every 2′

200 mt Run

1 R.m. Turkish Get Up

Before every attempt perform

160 mt Run

Heavy Day

1 R.m. O.h.s.

Wod

3 R.f.t.

21 Kb Swing 24/16

11 Pull ups

 

 

 

A.m.r.a.p 14′

3 Shoulder Press 40/25

3 Cal

3 Russian Swing 32/24

1 Rope

add 3 reps every round

4 Round For Time

15 S.d.h.p. 40/30

300 mt run

15 Thruster 40/30

A.M.R.A.P. 20′

15 Ring Dip

10 Pistols

1 Strict R.m.u.

Wod

30 Bar Muscle up

Core Conditioning

A.m.r.a.p 18′

30 Mt Farmer Carry K.b 24/16

(F.r + O.h)

10 Deadlift K.b

10 Burpees

10 Deadlift K.b

A.m.r.a.p. 24′

600 mt run

10 mt Handstand Walk

5 Thruster 70/50

5 Strict pull ups

For Time

2 Rope

50/40/30/20/10 Cal

or

160/130/100/80/40 D.u

Drop Set

Front Squat

5 x (3+10)

Wod

21-15-9

Db Overhead Lunges

M.b Sit ups

T.c 5′

5 K Run or 5 K Row

 

 

5 x 5 Shoulder Press

Wod  7′ min. A.m.r.a.p.

8 Kipping C.t.b

8 Clean 60/45

Wod
E.M.O.M 30′
18/14  Ghd Sit Ups
14/10 Cal.
3  S.T.S.
Wod
A.M.R.A.P 20′
8 – Overhead Squat
40 Double Under
10 – Front Squat
40 Double Under
12 – Back Squat
40 Double Under
Wod
28-21-15-9
Handstand Push up
Air Squat
Snatch 6×3 85%
every 3′
Wod  For Time
20 S.t.s. 145/95
Wod
100 ctb
every 2′ 10mt+10mt sprint
Wod
15′ a.m.r.a.p
200 mt run
20 box jump over
20 clean & jerk (dumbbell 25/15)
DIANE
21-15-9 Reps For Time
Deadlift (102/70 kg)
Handstand Push-Ups

 

 

TRIPLE  3
3,000 meter Row
300 Double-Unders
3 mile Run
W.O.D.
13′ A.M.R.A.P.

1 Rope climb

14 Pistols

30 Sit-Ups

W.O.D.
4 rnds F.T.

30m F.C. ( one arm ) @30/25

15 S.D.H.P. @30/25

300m RUN

W.O.D.
25′ A.M.R.A.P.

15 Thruster @40/25

10 Burpees O.T.B.

15 Cal

15 O.H. Lunges @40/25

10 Burpees O.T.B.

15 Cal

W.O.D.
F.T.

33 DU ub

8 Pull-Ups

7 Chest To Bar

6 Bar Muscle Up

66 DU ub

6 Pull-Ups

5 Chest To Bar

4 Bar Muscle Up

99 DU ub

4 Pull-Ups

3 Chest To Bar

2 Bar Muscle Up

W.O.D. /

6 X 5 @75/80 % /

O.H. SQUAT /

9 – 15 – 21  /

DL @60/40 /

DBs/KBs press @15/10

W.O.D.

800mt RUN  ( F.P. )

3′ S.U. easy

600mt RUN ( F.P. )

3′ S.U. easy

600mt ROW  ( F.P. )

3′ S.U. easy

800mt ROW ( F.P.)

3′ S.U. easy

W.O.D. /

1 RM SNATCH anystyle /

10′ Handstand practice /

free H.S. /

wall H.S. /

kick up

W.O.D. /

24′ A.M.R.A.P. /

12 Burpees /

12 Pistol /

12 Kb H. clean & press (6+6) @24/16

W.O.D. /
5 R.F.T. /

250m ROW /

3 Shoulder to O.H.  @80/65 /

6 H.P.C. @80/65 /

9 DL @80/65

*HERO W.O.D.*  /

The Murph is more than just a workout , it is a Memorial Day tradition that helps push us , humble us , and dedicate a bit of pain and sweat to honor not only Lt. Michael P. Murphy , but ever fallen service member who gave everything they had to protrct and serve our country

MURPH ! /

1Mile Run /

100 Pull-Ups /

200 Push-Ups /

300 Air Squats /

1 Mile Run /

RX = w/ weighted vest (20/14lb)

W.O.D /

every 2′- x 10 rnds/

13 C2B/

H.S.W.

 

W.O.D.
3 R.F.T./

31 D.U./

12 Thruster @40/25 /

7′ A.M.R.A.P. /

31 D.U. 

12 Pull-Ups UB /

W.O.D /
6 R.F.T./

3 SQUAT SNATCH/

6/4 CAL (sprint) /

9 T2B//

W.O.D
5 R.F.T/

24 BOX JUMP/

100 MT RUN/

100 MT RUN BACKWARD/

12 RING DIP//

 

W.O.D

5×3 of Back Squat /

@85%/90% of 1 RM  /

F.T. /

– GRACE –

W.O.D. /

E.M.O.M. 30′ /

1 SQUAT CLEAN & JERK /

start 50% of 1 RM /

increase weight every 3 rnds /

if you don’t add weight 20 burpees for every rnds not increased

W.O.D. /

21 – 18 – 15 – 12 /

Jumping lunges /

Jumping pull-ups /

Inverted burpees