Archivio WOD
15′ A.M.R.A.P.
“COMPLEX” 80/60
7 D.L
5 H.P.C.
S.T.O.H
IF YOU BREAK
THE “COMPLEX”
DO 20 CAL.
27 – 21 – 15 – 9 – 6 – 3
C.T.B.
B.J.O. 24/20
H.S.P.U
30′ FIND 1 RM
OF
SNATCH
8 R.F.T.
200 MT RUN
5 STRICT PULL UP
8 STRICT RING DIP
A.M.R.A.P. 20′
20 B.O.T.B.L.
20 OH SQUAT 40/25
20 CAL
4 R.F.T.
2 RING MU
4 S.CLEAN 90/65
6 H.S.P.U STRICT
TEAM OF 2
1 K ROW
ACC.REVERSE S.U
1 K ROW
ACC.S.U.
1 K ROW
ACC D.U
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)