Archivio WOD
DOUBLE “DT” (games 2016)
TEN rounds for time of: 12x Deadlift (155#), 9x Hang power clean (155#), 6x Push jerk (155#)
FILTHY FIFTY
For time:
50x box jump (24 inch box),
50x Jumping pull-ups,
50x kettlebell swing (1 pood),
50x Walking Lunge steps,
50x Knees to elbows,
50x Push press (45 pounds),
50x Back extensions,
50x Wall ball shots (20 pound ball),
50x burpee,
50x Double unders.
Barbell class
SNATCH
COMPLEX:
Power snatch-squat snatch-Hang squat snatch TOUCH AND GO (RM)
FIND YOUR WEIGHT AND:
Emom 10′ 80%RM
Metcon (AMRAP – Rounds and Reps)
8’min Amrap
3 Squat Snatch (60-35)
4 PHSPU / deficit hspu
Metcon (Time)7 ROUNDS
4 DL 130/95kg
7 Burpee Box Jumps
28 Double Unders
Skills
3 rounds (Not for Time)
10 Strict Pull Ups
10 Evil Wheel
Push Press (80%x(6×2, 2×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (AMRAP – Rounds and Reps)
20 min Amrap
15/12 Cal. Assault Bike /or 20 Cal Row
15 Pull up (any style)
15 GHD’s /sit up MB 20#14
Overhead Squat (7×5@75% of 90% (1RM OHS))
*Perform 1 set every 1:45 until all sets are completed
Metcon (Time)
For Time:
10-8-6-4-2
Clean and Jerk (185/135)
* 200m run after every set*
Ghost (3 Rounds for reps)
6 rounds of:
1 minute of rowing
1 minute of burpees
1 minute of double-unders
1 minute rest
*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps completed to comments.
Isabel For Time: 30 Snatches, 135# / 95#
Rest 5Minute
Grace
For Time: 30 Snatches, 135# / 95#
Benchmark 30 hspu strict
Push Press (80%x(6×2, 2×3) )*Perform one set every 1:15 until all 8 sets are completed.
Metcon (Time)
For time:
60-40-20
Cal. Row
120-80-40
Squats
Wod1
100 kt am.swing 32-24 kg
Du MAX effort time cap 7′
Wod2
Metcon (AMRAP – Rounds and Reps)
10min AMRAP:
2-4-6-8-10-…
Dumbbell Snatch (75/50)
Strict Handstand Push-Ups
Deadlift (80%x(6×2, 2×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (Time)
3 rounds
15 Muscle Ups (bar OR ring)
15 Squat Cleans (90-45kg)
For Time:100-80-60
Cal. Assault Bike/OR: 130-100-80 cal row
200-160-120
Double Unders
-Rest 5 mins-
1 Rep Max Power Clean
Snatch (80%x(7×2, 1×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (Time)
For Time:
75 Power Snatch (40-25
50 Toes to Bar
75 OVHS (40-25)
50 Toes to Bar
Push Press (80%x(7×2, 1×3) )
*Perform one set every 1:15 until all 8 sets are completed.
Metcon (Time)
For time:
3 rounds:
30 Hang Cleans (50-35 kg)
30 Burpees
30 mt furmer c. Kt 32-24 (out side) go and back 15 mt+15 mt
Overhead Squat (1 Rep Max)* 10 mins to establish 1 Rep OVHS *
Metcon (Time)
For Time:
30-20-10
Cal. Row
60-40-20
Wall Ball (20/14)
Push Press (8×2 (80%))
*Complete 2 Push Press every 2 mins for 8 sets*
Metcon (Time)
For Time:
10-8-6-4-2
Power Clean (90-55)
20-16-12-8-4
Lunge Walk (90-55) front rack position – static
Games 2014
TRIPLE
For time:
Row 3,000 meters
300 double-unders
Run 3 miles (4828 mt)
Deadlift (8×2 (80%))*Complete 2 deadlifts every 2 mins for 8 sets*
Metcon (AMRAP – Rounds and Reps)
15 min Amrap
12 Chest to Bar
12 Burpees
12 Box Jumps (24/20)
Clean+Split Jerk + OVHS (5 x 1+2+4)
* Complete a set every 2 mins for 5 sets of
1clean+2 Split Jerks + 3 OVHS (you choose the weight)
Metcon (Time)
For Time:
27-21-15
Cal. Row
Push Press (50-35 kg)
From ⚒officine
WARM UP:
10’ Groups Dynamics & Mobility
WOD:
Rx
AMRAP 20’
3 Rounds:
10 KB SDHP @ 24/16 Kg
8 TTB
6 HSPU
-then-
400mt Run
Intermediate
AMRAP 20’
3 Rounds:
8 KB SDHP @ 24/16Kt
6 K2E
3 Wall Climb or 6 Deficit Push Ups
-then-
400mt Run
Warm Up and group mobility
WOD
“2013 Regional Event 7”
4 rounds for time of:
15-ft. rope climbs, 2 ascents
100-ft. sprint
225-lb. squat cleans, 4 reps
100-ft. sprint
WOD
5 rounds for time of:
20 wall-ball shots, 20-14 lb
SDHP, 20 reps 40- 25kg
box jumps, 20 reps
Push presses, 20 reps 75 lb-45lb
Row 20 calories
Rest 1 minute
Scaled: 3 round
WOD:All team (2 Athletes)must complete:
CASH IN: 800mt run sand bag hand2hand
100 DB Snatch
20 Kcal Row
200 Sit Ups
20 Kcal Row
300 Air Squats
CASH OUT: 800mt Run h2h
Warm up: 10 lunges -10 bear cr.- 15 kcal row x 3
Strenght: 10′ per trovare 3 RM : 1 sq. clean + 1push press + 1push jerk (combo)
WOD:
15’amrap
10 ttb
10 push up (Deficit)
10 slam ball 25/40 lb
2 mu (bar/ring)
VENERDÌ ZEUS
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
WOD 4RFT
Cash in 25DU UB
25BOX STEP UP DB25/15
25SIT UPS
25PULL UPS
Cash out 25 DU UB
Mercoledì”FLIGHT SIMULATOR”
25′
WOD
3RFT
30lunges KB 20/12 front rack
10PUSH PRESS 50/30
10DL50/30
30PUSH UPS
WOD:
Emom 1:15
FS+PJ
2+2 x2 50%
2+2 x2 60%
2+2 x4 70%
“DT” 5RFT
12DL
9HANG POWER CLEAN
6PUSH JERK
M70Kg/50KG
WOD:
400mt run
15mt farmer carry 50-30kg
10 MBC 20-14#
200mt run backwards
15mr farmer carry
20MBC
400mt run
15 my farmer carry
30MBC
200mt run backwards
15mt farmer carry
40MBC
Settimana sorpresa!!! I WOD verranno pubblicati dopo averli sudati! 👊
2k row -2.5 k run (or)
Super friday:
20 min Amrap
15 Bench (70-45kg)
300m Row
15 hspu (kip)
Metcon (Time)
For Time:
50-35-20
Wall Ball (20/14)
Chin ups strict/micro kip
Pistol (altern)
Metcon (No Measure)
Skill: (Not for Time)
5×5 – Back Split Jerk (you choose the weight)
* Use OVHS grip *
Deadlift (1 Rep Max)* 10 mins to establish 1 Rep Max *
Barraza (AMRAP – Rounds and Reps)
18 Minute AMRAP of:
200m Run
9 Deadlifts, 125-90kg
6 Burpee Bar Muscle-ups
In honor of U.S. Army Staff Sergeant Ricardo Barraza, 24, of Shafter, CA, died on March 18, 2006
Push press 1 RM
* 10 mins to establish 1 Rep Max *
Metcon (Time)
3 Rounds
21 Hang Squat Cleans (60-45 kg)
21 Strict HSPU
Metcon (AMRAP – Reps)
5 rounds
1 min Max Cal. Row
1 min Max GHD’s – sit Up pvc behinde the neck
1 min max DU UB or Max Box Jump Overs (24/20)
1 min max pull Up (any style)
1 min Rest
* Scored by total Reps *
Metcon (No Measure)
Skill: (Not for Time)
5×5 – OVHS (you choose the weight/from the ground )
* 3 sec negative/ 3 sec hold at the bottom *
“31 HEROES”
31 Minute AMRAP of:
Partner 1:
8 Thrusters, 60-40kg
6 Rope Climbs, 5.50 mt
11 Box Jumps, 30″ / 24″
Partner 2:
400m Run with sandbag, 45# / 25#
This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag/slam ball (heavy) Once Partner #2 returns from the run, Partner #1 will grab the sandbag or the slam ball and begin their 400m, while Partner #2 continues work wherever #1 left off.
“Helen”
Three rounds for time of: 400 meter run,
21x kettlebell american swing (24/16kg)
12x Pull-ups 15′ tc.
3′ rest
TABATA THIS!
Complete 32 intervals of 20 seconds of work followed by ten seconds of rest where the first 8 intervals are ring dip, the second 8 are push-ups, the third 8 intervals are sit-ups, and finally, the last 8 intervals are squat. There is no rest between exercises.
Squat Clean (1 Rep Max)
* 10 mins to establish 1 Rep Max *
Metcon (Time)
For Time:
5-4-3-2-1
Power Clean (80-50kg)
100-80-60-40-20
Double Unders
1-2-3-4-5 rope c. legless 3mt
3 RM bear complex 15′ 🐻
Gr1ps Wod 3
Metcon (AMRAP – Rounds and Reps)
18 min Amrap
3-6-9-12-15 . . . .
OVHS 45-35 kg
Chest to Bar
Hspu
Metcon (No Measure)
Skill Work: (Not for Time)
5 Rds
20 GHD’s -wall sit ups mb20#
20 Hip Extensions 3030
LA BATTAGLIA DI MILANOQUALIFIER WOD 1
In 6′ Time CAP perform:
GRACE (30 clean&jerk) then 1000 mt Row in the remaining time.
SCORE: Time
NOTE TIE BREAK TIME AT THE END OF 30 CLEAN & JERK.
Clean&Jerk Weights:
RX – M35+ – M40+ : 61Kg M / 43Kg W
M45+ : 50Kg M / 35Kg W
SCALED: 40Kg M / 25Kg W
Pausa 3′
Wod team 2
BENCH PRESS 10×10 super pull up strict (BW)
Between super set 30″ rest
Partner A: bench press/partner B strict pull Up
30″ recovery And change
“Partners in Crime”
Teams of 2 AMRAP 35′:400m run 20 pullups 30 wall ball (20/14) Partners will alternate exercises throughout the whole 35’minutes. Partner A runs 400m, partner B does 20 pullups, partner A does 30 wall ball and so on.. (E così’ avanti).
Power Snatch (1 Rep Max)* 10 mins to establish 1 Rep Max *
Metcon (Time)
For Time:
45 Deadlifts (100kg-70kg)
45 Bar Facing Burpees
45 box jump
45 box dip/ring dip (+)
15′ complex clean+Push press+Push jerk+split jerk
Metcon: GR1PS WOD 2
Metcon for time.
4 RFT:
50 DU’s
40 Cal Row
30 DB Snatch 30-20
20 HSPU (any style)
10 pull Up (any style)
Time cap 35′
Metcon (Time)
For Time 2 Rounds of
1300 mt run
100 static lunges
20 G2Oh with 1 Dumbbell (20-15 kg) altern.arm
500m Row
50 Burpees (no jump)/up and down
50 wall ball (rx UB) 20-14#
ANGIE:
For Time:
100x pull-ups,
100x push-ups,
100x sit-ups,
100x squat.
Complete all reps of each exercise before moving to the next.
1 RM snatch 10′-15′
“Nate”
AMRAP in 20 minutes of:
2x Muscle-ups,
4x Handstand Push-ups (any style)
8x kettlebell swing (32-24)
Every 1:15 Complete a set (80-90% 1RM sc)
(SC+FS)
1+2 x 4
2+1 x 3
3+0 x 3
* Squats Cleans are NOT touch and go!!! Add 5lbs total to your 85% if completed before *
Metcon (Time)
For Time:
21 Thrusters (45/30kg)
3 Legless Rope Climbs / 15 pull Up strict
15 Thrusters
2 Legless Rope Climbs /10 pull up strict
9 Thrusters
1 Legless Rope Climb /5 pull Up strict
* 10 min Time Cap *
Metcon (Time)
3 Rounds
400 M Run
40 GHD Sit ups /sit up with MB 20lb
40 pike Push ups
40 du (rx UB)
7 Deadlifts (100-80)
Squat Clean + Front Squat (@80% of 90% (1RM SC))
Every 1:30 Complete a set
(SC+FS)
1+3 x 2
2+2 x 2
3+1 x 2
4+0 x 2
* Squats Cleans are NOT touch and go!!! Add 5kg total to your 80% if completed before *
Metcon (Time)
4 Rounds
28 Pistols
15 Power Cleans (115/80)
EL PRIMERO:
Metcon (Time)
For Time:
5000m Run
5000m Row
TIME cap 55′
CINDY
As many rounds as possible in 20 minutes of: 5x pull-ups, 10x push-ups, 15x squat.
ANNIE
50-40-30-20-10 rep rounds, for time of: Double-Unders, Sit-Ups
Power Snatch (8×4 @80% of 90% (Max Snatch))Touch and Go!!!! Every 1:30
Metcon (Time)
For Time:
30 Strict HSPU
30 Claster (50-35)
30 Strict HSPU
30 Kettelbell swing (american) 32/24
30 Strict HSPU
30 TTB
Time cap 18′
Front “Rack” Lunges – work up to a heavy sets of 8 steps (4/4) (team of Two)
Metcon:
10 Rounds:Every 3 MIN Perform:
15/12 CAL ROW
10 Box jumps (24/20)
8 T2B
3 sets not for time
5 muscle ups
10 HSPU
7 strict T2B
For time:
1k row
1′ rest
4 rounds
2 rope climbs
40 double unders
20 ghd
“MURPH”
“U’ll choise your progression”
Happy B day B SIDE 🎂
5 Rounds WOD TEAM (2persons)
11 from sh. 2 oh (50-30)
11 ttb
11 sdhp (50-30)
11 💎 Push UPS
11 wall ball 20-14#
No Time cap. Ogni 2′ eseguire:
Zero Burpees se….
1 Burpees se….
5 Burpees se….
Front squat3-3-3-2-1-3-3-5
AMRAP 15′
2 power cleans (70-50kg)
4 front squats (70-50kg)
6 front rack lunges (70-50kg)
8 chest to bar pullups
Front “Rack” Lunges – work up to a heavy sets of 8 steps (4/4) (team of Two)
Metcon:
10 Rounds:Every 3 MIN Perform:
15/12 CAL ROW
10 Box jumps (24/20)
8 T2B
Metcon (3 Rounds for time)
3 Rounds:
1000 M Row/Sky Erg /ass.bike/ 1000mt run /150du
Rest 2 Minutes after each round.
Metcon (No Measure)
Skill: (not for time)
5 rounds
10 GHD’s (20/14)
10 Strict Pull ups
16.4:😅 Open Workout 16.4 is a 13-minute AMRAP of 55 deadlifts (225 lb. / 155 lb.), 55 wall-ball shots (20 lb. to 10’/ 14 lb. to 9’), 55-calorie row, and 55 handstand push-ups
3 @85% of 90% (1RM SC))
Every 1:15 Complete a set
(SC+FS)
1+2 x 4
2+1 x 3
3+0 x 3
* Squats Cleans are NOT touch and go *
Metcon (AMRAP – Reps)
“DEATH BY PUSH UPS ”
* COMPLETE 1 PUSH UP THE FIRST MINUTE/2 PUSH UPS THE SECOND MINUTE/CONTINUE IN THIS FASHION UNTIL UNABLE TO COMPLETE # OF PUSH UPS IN GIVEN AMOUNT OF TIME. 20 MINUTE CAP FOR THIS PORTION OF THE WORK OUT.*
Brehm (Time)
10 Rope Climbs, 5mt
20 Back Squats, 100-80kg
30 Handstand Push-ups (any style)
40 Calorie Row
In honor of U.S. Army Sergeant Dale G. Brehm, 23, of Turlock, CA, died on March 18, 2006
Metcon (Time)5 rounds
10 Deadlift 70-45kg
10 Front Squat 70-45kg
10 Strict Handstand Push Ups
Time Cap: 15:00
-Rest 5:00-
Metcon (Time)
3 rounds
30 GHD Sit Ups /mb sit up
10 Muscle Ups (ring)
6×6 of 70% of 90%from ground 2 overhead
*Complete a set every 2 minutes, touch and go*
Metcon (Time)
5 Rounds
500 M Row
40 Air Squats
16.3
Complete as many rounds and reps as possible in 7 minutes of:
10 power snatches
3 bar muscle-ups
Men use 75 lb.
Women use 55 lb.
75% of 90% (1RM SC))Every 1:45 Complete a set
(SC+FS)
1+4 x 2
2+3 x 2
3+2
4+1
5+0
* Squats Cleans are NOT touch and go *
Metcon (Time)
3 Rounds
30 KB Swings (70/53)
30 Push Ups
Clean and Jerk (1 Rep Max)15 mins to establish a Max! BARBELL CLASS
For Time:
50 T2B
50 Wall Balls (20/14)
50 Box Jump Overs (24/20)
50 DB Snatch (SQUAT SNATCH 25/15kg)
Workin Up to 3 set 10 Rep DL (10′)
“BHTLAB PRESENT⚒”:
30′ EMOM of:
minute 1 – 10 Calories Row + 10 Alternating Pistols (scaled 20 air squat)
minute 2 – 15-20m Handstand Walk (scaled 15 hspu strict)
minute 3 – 10 GHD Sit Ups + 3-5 Bar Muscle Ups (scaled pull up+Burpees)
minute 4 – 50 Double Unders + 10 KB Swing @32/24kg
minute 5 – rest
25 aprile il box sarà’ aperto con orario regolare… Tutte le classi attive!
1) 10 min Amrap
10 Pull ups
10 Wall Balls 20-14#
5′ Rest
2) 10 min amrap
30 du
20 push up
10 ring dip
5′ rest
3) 10 min amrap
10 kip.hspu
20 air squat
30 hollow rock
Shoulder Press (strict)
12′ Total WORK (3′ 40%-3′ 50%- 3′ 60%-3′ 70%)
40%x5
50%x5
60%x5
70%x5
Metcon (Time)
For Time:
42-30-18
Shoulder to Overhead 50-35kg
Box Jumps (24/20#)
10′ 3RM sumo DL
Metcon (AMRAP – Rounds and Reps)
20 Min AMRAP
200m Row
15 Wall Balls 30/20
10 DL 80-55
CrossFit Games Open 16.2 (AMRAP – Reps)
4-Minute AMRAP + Bonus Time of:
25 Toes To Bar
50 Double Unders
Squat Cleans*
*Round 1 – 15 @ 135# / 85#
*Round 2 – 13 @ 185# / 115#
*Round 3 – 11 @ 225# / 145#
*Round 4 – 9 @ 275# / 175#
*Round 5 – 7 @ 315# / 205#
WOD:
7 rds 14 OVHS (50-35)
21 Pull ups
28 wall ball
* 35 min Time Cap
Randy: For time: 75x power snatch (75#)
5′ rest
Tommy V: For time: 21x Thruster (115#), 12x Rope Climb (15 feet), 15x Thruster (15 feet), 9x Rope Climb (15 feet), 9x Thruster (115#), 6x Rope Climb (15 feet)
Time cap 35′
(If U finish in 25′ U’ll got time for a girl… ☺️…..)
25-20-15-10-5
Pull Up strict
Box jump over
Strict Hand Stand Push-ups
Cal row
10′ 3 Hang power clean
5 rounds
25 Push ups
25 Toes to Bar
25 Hang power clean (fat bar) 40-35 kg
7 rounds7 Front Squats (70-40)
7 Push Press (70-40
* Every time the bar is dropped Perform 7 Bar Facing Burpees *
Metcon (No Measure)
Skill: (Not for Time)
7 Rounds
30 plank
3 High Box Jumps (You choose the height)
CrossFit Games Open 16.1 (AMRAP – Reps)
20 Minute AMRAP
25 Ft OH Lunge 95#/65#
8 Bar Facing Burpees
25 Ft OH Lunge
8 C2B Pull-Ups
Front Squat
65% of 90%(1RM) x5
75% of 90%(1RM) x5
85% of 90%(1RM) x5+
* Your Percentages are based off of 90% of you 1 rep Max *
CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Front Squat from The Rack
65% of 90%(1RM) x5
75% of 90%(1RM) x5
85% of 90%(1RM) x5+
* Your Percentages are based off of 90% of you 1 rep Max *
CrossFit Games Open 11.6 (AMRAP – Rounds and Reps)
Complete AMRAP in 7 minutes of:
3 Thrusters
3 Chest-To-Bar Pull-ups
6 Thrusters
6 Chest-To-Bar Pull-ups
9 Thrusters
9 Chest-To-Bar Pull-ups
12 Thrusters
12 Chest-To-Bar Pull-ups
15 Thrusters
15 Chest-To-Bar Pull-ups
18 Thrusters
18 Chest-To-Bar Pull-ups
21 Thrusters
21 Chest-To-Bar Pull-ups
*If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
Max Reps:2 Minutes: Deadlift 100- 75 kg
-1 Minute Rest-
2 Minutes: Toes to bar
-1 Minute Rest-
2 Minutes: Burpee over bar
-1 Minute Rest-
2 Minutes: GHD Sit Ups
-1 Minute Rest-
2 Minutes: Wall Ball (20/14)
-1 Minute Rest-
2 Minutes: Assault Bike Calories/ Du UB
-1 Minute Rest-
2 Minute MBC
Clean and jerk 1 rm (squat clean /split jerk) 10′
Metcon (AMRAP – Rounds and Reps)
15′ AMRAP
250m Row
15 Push ups
15 ring dip
SW016 scaled/ rx/ +35 (different weight)
10′ time cap
30 Burpees box jump over (lateral or facing)
11 snatch
30 air squat
9 snatch
30 squat
7 snatch
30 squat
N’ MAX snatch
Metcon (Time)
5 Rounds
20 Front Squats 80-45 kg
20 Chest to Bar
* 15 min Time Cap *
Metcon (No Measure)
Skill: (Not for Time)
5 rounds
1 min Plank Hold (elbows)
20 Hip Extensions
For time 75 HSPU (benchmark)
5 rounds for Max Reps:
1min Assault Bike or Cal Row or Sky Erg
1min Push-Ups
1min Rope climbe leg less or strict pull up
1min GHD Sit-Ups
1min Wallballs (20/14)
1min Rest
For time 50 Burpees over The bar
3′ rest
For Time:
21-15-9
Shoulder to Overhead 80-45 kg
84-60-36
Double Unders
10′ 2RM squat snatch
METCON
6 Rounds
15 Hang Squat Snatch (50-35)
400M Run
Front Squat (75%x3x10)From The floor
* Complete 3 Front Squat Every min for 10 mins *
Metcon EMOM
15′ min Emom
3 Hang Power Cleans 80kg / 50kg
10 Ttb
16.5 👊👊👊
Team 2 “I go U GO” (from officine⚒ 17-03)
20′ AMRAP
100 sumo DL high pull kt 24-16
100 sit Up
100 Push Up
100 air squat
WOD5 rounds for time of:
15 kettlebell swings, 2 pood
15 deficit push-ups, hands on 10kg. plates
run 500 meters
Complex 1 clean 2 jerk legati (split)
WOD
2 rounds for time of:
1,000-meter row
30 kg. thrusters, 50 reps
30 chest-to-bar pull-ups
WOD
Complete as many reps as possible in 8 minutes of:
50-30kg shoulder presses
Each time you break, perform 50 double-unders
Rest 4 minutes
Then, complete as many reps as possible in 8 minutes of:
70-40kg hang power cleans
Each time you break, perform 30 air squats
16.4 🙏🏻😅
TabataSlam ball-Plank
For Time
50 Toes To Bar
40 Ghd sit up / Sit up med. Ball
30 KB swing (32/24)
20 HSPU
10 Goblet Squat (32/24)
10′ complex Emom : 1 power snatch-1hang squat snatch-2overhead squat
Skills: Complex 1 ring mu 3 ring dip (on top)
“AMANDA”
9-7-5 snatch 60-40kg /ring mu
Emom 10′: even 3 power clean. Odd 3 Push press
50 Hang power clean and press (strict/Push/push jerk) 40-30kg
40 Burpees over The bar
30 pull Up
400 mt run
20′ AMRAP
5 bench press BW
10 ring dip
15 sumo DL High pull kett 24/16 kg
20 wall ball 20/14#
16.3 🙏🏻
TOTAL CROSSFIT 👊
For Time
75 Ground to Overhead (50/35)
Every time you break perform 30 Wall Ball
Back Squat (6 reps every minute for 10 minute)
For Time
10-9-8-7-6-5-4-3-2-1
Bear complex (50/35)
Toes to Bar
For Time
21-18-15-12-9-6-3-1
Ghd sit up/Sit up med ball on the wall
Kettelbell swing (24/16)
Burpees over the box (24”/20”)
WOD:
4 Rounds
30 wall ball (20/14)
20 Pull Ups
10 Ground to Overhead (60/40)
16.2 👀🙏🏻👀
Back Squat 3-3-3-3-3-3-3
Metcon (AMRAP – Rounds and Reps)
7 min Amrap
3-6-9-12-15-18 . . . .
Thrusters (40-25)
30 Double Unders
Metcon (AMRAP – Rounds)
Every min (20 mins)
Even min – 15 Deadlifts (60-45kg)
Odd min – 15 Push ups
* Alternate each movement every minute until you complete 10 rds each *
Metcon (No Measure)
Skill:
10 rounds /5 round scaled
5 Strict Pull ups
15 Sec. L-Sit Hold
* Not for Time *
Shoulder Press (3 reps every min (10mins) )
* You select the weight * (5′ for find The weight)
Metcon (Time)
For Time:
30-25-20-15-10
Cal. Row
Hang Cleans (60-45kg)
Metcon (Time)
For Time:
100 Front Squats (60-40kg)
* Everytime you drop the bar complete 2 rounds of Cindy ( 5 Pull ups any style, 10 Push ups, 15 Air Squats ) *
16.01👊
Deadlift 3-3-3-3-3 reps romanian DL
“Elizabeth”
21-15-9 reps of:
Clean 135 pounds
Ring dips
THEN
“Jackie”
1000 meter row
45 pound Thruster, 50 reps
30 pull-ups
Four rounds for time of:Run 400 meters
50 Squats
THEN
Three rounds for time of:
Walking lunge, 50 mt
50 jumpin’ squat
25 Back extensions
THEN
10 rounds
100 mt Sprint
Rest 90 seconds
2-2-2-2-2 cluster (10′) Barbell class
Wod by mr Froning:
90 du
9 mu
9 cluster dm 30-20
80 du
8 mu
8 cluster
70 du
7 mu
7 cluster
For time 100 kb russian 1 arm altern. 32-24kg
(skills Kettelbell 1 arm american/russian swing)
“Schmalls”
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 32-24 (american)
10 Handstand push-ups
Then,
Run 800 meters
For time:100 ft Walking lunge
50 Push-ups
50 Double-unders
25 Knees to elbows
5 Rope climb, 15 ft
50 Box jump, 24 inch box
25 Overhead squats 40- 25kg
25 L-pull-ups
50 Sit-ups
Shoulder press 1-1-1-1-1 reps
Push press 3-3-3-3-3 reps
Push Jerk 5-5-5-5-5 reps
Wod:
Five rounds for time of:
7 Muscle-ups
Run 400 meters
Dumbbell Clean & Jerk 5-5-5-5-5 (1 DM)
Go heavy. Ground to overhead.
“Klepto”
4 rounds for time of:
27 Box jumps, 24″ box
20 Burpees
11 Squat cleans, 145 pounds
Strict press from behind The neck 10 repx5 set
Ten rounds for time of:100 kg-80 Deadlift, 15 reps
15 push-ups
15 du (UB) -scaled 10 UB-….
Max n’ UNBROKEN air squat in 3′ and max rep hspu (any style) -3’UNBROKEN (scaled hspu using The box )
Three rounds for time of:
Lunge step 50 platee overhead 25-15kg
50 Squats (goblet squat) 32-24kg
50 Back extensions
5 hspu strict (parallettes)
Wod “04-12-2015″
20 reps wall ball 20-14
20 box jump 24″-20”
20 Push ups
20 mbc
20 TU-DU
20 Thruster 20-15 kg
20 pull up
20 pike Push Up
20 kett.american swing 28-20 kg
20 Push jerk 50-35 kg
20 dip
20 sumo DL high pull 50-35 kg
20 burpees
20 back squat 70-45 kg
20 ghd sit up
20 lunge steps
20 DL 70-45 kg
20 k2e
20 reps front squat 70-45 kg
2-2-2-2-2 overhead squat (from The ground)
For time:50-35kg Shoulder press, 10 reps
50-35kg Overhead squat, 15 reps
50-35kg Push press, 20 reps
50-35kg Front squat, 25 reps
50-35kgPush jerk, 30 reps
50-35kg Back squat, 35 reps
Muscle clean 1-1-1
Power clean 1-1
Squat clean 1
Workout 14.4
14′ AMRAP
60 cal row
50 ttb
40 wall ball
30 clean 60-45kg
20 ring mu
Thruster 2-2-2-2-2-2-2
Five rounds for time of:
Run 400 meters
100-80 Deadlift, 21 reps
Farmer carry 15 mt (heavy) 100-80/80-60/…
“Murph”
1 mile run / or 2 mile Ass.bike-Sky erg-row
100 pull ups
200 push ups
300 air squat
1 mile run / or 2 mile Ass.bike-Sky erg-row
(Dopo il cash in potete decider le sequenze)
“Cameron”
For time:
50 Walking lunge steps
25 Chest to bar pull-ups
50 Box jumps, 24 inch box
25 Triple-unders
50 Back extensions
25 Ring dips
50 Knees to elbows
25 Wallball “2squat 1 shot”20 pound ball
50 Sit-ups
Rope climb, 5 ascents
Snatch 1-1-1-1-1-1-1 reps (squat snatch) 10′
10′ EMOM – 1 Rope Climb + 5 TTB + 5 Ring Push Up
5′ rest
10′ EMOM
1 snatch 70-40kg
2 bar mu
3 slam ball
4 hspu strict
Get ready for The 2016 OPEN:
CrossFit Games Open 13.3
Complete as many rounds and reps as possible in 12 minutes of:
150 Wall ball shots, 20 pound ball
90 Double-unders
30 Muscle-ups
Count Total REPS (Good luck)
COMPLEX: 1 snatch pull-1 snatch (squat)-1 snatch balance X4 (10′)
Complete as many rounds as possible in 15 minutes of:
Shoulder press, 4 reps 45-35kg
Barbell pull (chin), 8 reps
Front squat, 12 reps
10′ EMOM
30du / 100 singoli (high jump)
10 c2b /
5 hspu
5′ rest
10′ EMOM
20 goblet squat kettlebell 32/24kg
10 pike Push Up
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
“McGhee”
Complete as many rounds in 30 minutes as you can of:
275 pound Deadlift, 5 reps
13 Push-ups
9 Box jumps, 24 inch box
3 RM BEAR COMPLEX
WOD
Complete as many rounds as possible in 15 minutes of:
15 Chest to bar pull-ups
30 second Ring L-sit hold/ parallette sit hold
For time:
30 Muscle-ups/skills mu (ring)
Wod:
Two rounds for time of:
Run 400 meters
Handstand walk 15 meters/hspu strict(scaled)
Run 400 meters
One legged squat, 30 reps
Skill TTB
For time 100 ttb/scaled 50/ beginner roll up (10′)
Wod: “Adrian”
Seven rounds for time of:
3 Forward rolls
5 Wall climbs
7 Toes to bar
9 Box jumps, 30″ 24″ box
Complete as many reps as possible in 30 minutes of:
Rope climbs and push-ups
Count the number of trips up the rope and the number of push-ups within the half hour.
Five Rounds for time:
Run 200 meters100 meter Walking lunge
50 Squats
25 ghd/sit up
5-5-5-5-5 back squat
5-5-5-5-5 front squat
5-5-5-5-5 overhead squat
“Grace”
For time:
135 pound Clean and Jerk, 30 reps
OR
“Isabel”
For time:
Snatch 135 pounds, 30 reps
Use 95 pounds, 65 pounds or pvc as needed.
Complex SNATCH 15′ (Barbell class)
1 power snatch
1 hang squat snatch
2 overhead squat
Wod:
Seven rounds of:
35 Double-unders
1 Snatch (con il peso usato nel complex)
SKILLS PULL UP :strict/kip/ butterfly100 hollow/100 Superman
Complete as many rounds and reps as possible in 10minutes of:
50 Squats
30 Push-ups
15 Pull-ups
5’rest
Complete as many rounds and reps as possible in 10minutes of:
50 swing (russian)32-24kg
30 TTB
15 Hspu
Back Squat 5-5-5-5-5 reps(squat therapy)
“Zeus”
Three rounds for time of:
30 Wall ball shots, 20 pound ball
75 pound Sumo deadlift high-pull, 30 reps
30 Box jump, 20″ box
75 pound Push press, 30 reps
Row 30 calories
30 Push-ups
Body weight Back squat, 10 reps
Complete as many rounds as possible in 20′ minutes of:
10 Kettlebell swings, 32-24kg
10 Box jumps, 24-20 inch box
10 Ring dips
10 Hspu
10 Cal row
Power clean 1-1-1-1-1-1-1 reps (10′)
Seven rounds for time of:
70-45kg Push jerk, 7 reps
7 Chest to bar pull-ups
7 Burpees
“Hortman”
Complete as many rounds as possible in 45 minutes of:
Run 800 meters /row
80 Squats
8 Muscle-ups
Hang squat clean 2-2-2-2-2-2-2 reps(10′)
“Jackie”
1000 meter row
45 pound Thruster, 50 reps (20-15kg)
30 pull-ups
Skills rope climbe
1) using the legs
2) legless
3) L sit
WOD:
Two rounds for time of:
100 Double-unders
40-25 kg, Shoulder to overhead, 50 reps
25 Toes to bar
SDHP 5-5-5-5-5 1′ rest between every set 10′ for find The weight of The 5 reps
Complete as many rounds as possible in 10′ minutes of:
140-100/ 110- 70 Deadlift, 7 reps
20 meter Sprint
14 One legged squats (pistol)
21 Double-unders
20 meter Sprint
Cash in 10 cal row
2 Rounds for time
70/45 kg Front squat, 20 reps
30 Box jump over The box, 24-20inch box
40 Kettlebell swings, 28/20 kg
50 Wall ball shots, #20/14
Cash out battle rope max effort
Shoulder Press 3-3-3-3-3-3-3
“The Chief”
Max rounds in 3(AMRAP) minutes of:
60/40kg Power cleans, 3 reps
6 Push-ups
9 Squats
Rest 1 minute. Repeat for a total of 5 cycles.
Three rounds for time of:
30 Pull-ups
Mbc, 30 reps #20/14
30 Box jump, 30/24 inch box
30 ghd / sit Up
“Lindone”
1…10…1
DL BW 1+1/2
Bench press BW
Clean BW 2/3
10′ 3 Rm DL
“Coe”
10 rounds:
10 thrusters @43/29.5kg,
10 ring push-ups
15′ 2 Rm snatch ( full/hang)
“Arnie”
With a single 2 pood kettlebell:
21 Turkish get-ups, right arm
50 swings,
21 Overhead squats, left arm,
50 swings,
21 overhead squats, right arm
50 swings,
21 Turkish get-ups, left arm
For Time 75 hspu for Time or 300 air squat
5′ rest
“Sean”
Ten rounds for time of:
11 Chest to bar pull-ups
35-25kg Front squat, 22 reps
Strict press 10′ per trovare 2 Rm
2 round
30 slam ball 50-40/40-25
6 bear complex 50-30 kg
500 mt row
20 slam ball
3 bear complex
250 mt sky erg /bike/(row come ultima scelta)
Clean and jerk 1-1-1-1-1-1-1 (15′)
3 rounds of:
2 DB Burpees Clusters 20-15 kg
4 Rope Climbs
6 Strict TTB
8 Power Cleans 70-45kg
“Grace” 30 clean and jerk 60-40kg
5′ rest
2 round
22 DL BW
12 Thruster db 20/15
19 burpees over the box db 20/15
77 wall ball 20-14#
1-2-3-4-5…..20
Hspu strict 1 abmat
Ring row
Push up
Kb russian swing 1 arm (28-20kg)
At the end of each Round 10 mt farmer carry db 40-30kg
Time cup 35′ For time:
50 Box jump, 30-24-20 inch box
50 pull-ups
50 Kettlebell AM swings, 28-16 kg
Lunge, 50 steps
50 TTB
50 Strict press, 20-15 kg
50 Back extensions
50 Wall ball shots, 20-14 lb
50 Burpees
50 Double unders
Cash out: farmer carry 60kg-40kg/ 10 stone 135 lb
10′ Emom DU/TU
“Cindy”
Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats
OR
“Mary”
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups
(Chi ha fatto Mary già una volta farà’ Cindy e viceversa)
10′ overhead squat 2 RM
Five rounds for time of:
10 Toes to bar
50kg -35 kg Power snatch, 10 reps
10 Wall ball shots, 20 pound ball
Marcus Hendren 6:33. Post time to comments.
15′ challenging: cluster -push press-push jerk
“Fran”
Three rounds, 21-15- and 9 reps, for time of:
95 pound Cluster (42.5-30kg)
Pull-ups
Wod by: “CROSSFIT OFFICINE ⚒ 12.12.15”
6’AMRAP
3 hspu strict / 2wall climb
10 mt bear cr.
6 ttb/ k2c
2′ rest
6′ AMRAP
3 pull up strict/ 5 pull up kipping
12 Push Up h.r
2′ rest
6′ AMRAP
6 Kb AM swing 32-24kg/ 24-16kg
12 ght sit ups / 15 abmat
Cash in 50 du UB
Two rounds for time of:30 Pull-ups
50-35 kg Front squat, 30 reps
30 Toes-to-bar
50-35 kg Power clean, 30 reps
30 Hspu
30 DL
Cash out 1′ battle rope
Back squat 3-3-3-3-3 RM (10′)
For time:
50 Medicine ball cleans, 20 pound ball
Rope climb, 5 ascents leg less (3mt)
40 Medicine ball cleans, 20 pound ball
Rope climb, 4 ascents leg less
30 Medicine ball cleans, 20 pound ball
Rope climb, 3 ascents leg less
20 Medicine ball cleans, 20 pound ball
Rope climb, 2 ascents leg less
10 Medicine ball cleans, 20 pound ball
Rope climb, 1 ascent leg less
3 RM Hang power snatch (10′)
Skills bar Mu
Three rounds for time of:
50 Squats
7 Bar muscle-ups
50-35kg Hang power snatch, 10 reps
BEAR COMPLEX 5′ 3RM
“Loredo”
Six rounds for time of:
24 Squats
24 Push-ups
24 Walking lunge steps
Run 400 meters
U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, Texas, assigned to the 2nd Battalion, 508th Parachute Infantry Regiment, 4th Brigade Combat Team, 82nd Airborne Division, based in Fort Bragg, North Carolina, was killed on June 24, 2010 in Jelewar, Afghanistan, when insurgents attacked his unit with an improvised explosive device. He is survived by his wife, First Sergeant Jennifer Loredo; his daughter, Laura Isabelle; his stepdaughter, Alexis; and his son, Eduardo Enrique.
N’ MAX UB Wall ball shots 20-14 pound (5′)
5’rest
Complete as many rounds as possible in 20 minutes of:
5 Chest to bar Pull-ups
10 DB power snatch 30-20kg
15 Wall ball shots, 20-14 pound ball
20 TTB
25 Push Up deficit (20kg plate)
For time:
20 Wall ball shots, 20 pound ball
20 Sit-ups
20 Box jump, 24″ box
20 Push-ups
20 reps Mbc
20 Double-unders
20 Thrusters, 20-15 kg
20 Pull-ups
20 reps pike Push Up
20 Kettlebell swings 28-20kg
20 reps 50-35 kg Push jerk
20 Dips
20 reps Sumo deadlift high pull 50-35 kg
20 Burpees
20 reps 70-45kg Back squat,
20 GHD sit-ups
20 lunge steps
20 reps 70-45kg Deadlift
20 Knees to elbows
20 reps 70-45kg Front squat
AMRAP 12 minutes of:
70-45kg Deadlift, 15 reps
15 Deficit push-ups, hands on 15kg plates
15 Box jumps, 24″-20″box
5′ REST
AMRAP 12 minutes of:
8 Ring dips
10 Box jump over The box
20-15 kg plate Overhead walking lunge, 12 steps
“Tabata This!”
Tabata Row
Rest 1 minute
Tabata Squat
Rest 1 minute
Tabata Pull-up
Rest 1 minute
Tabata Push-up
Rest 1 minute
Tabata Sit-up
Clean 3-3-3-3-3-3-3 reps
3′ rest
Five rounds for time of:50 Double-unders
CLEAN and jerk, 10 reps 70-45kg
Rest 1 minute
“Fight Gone Bad!” Part II
Three rounds of:
Wall-ball, 20 pound ball, 10 ft target (Reps)
Sumo deadlift high-pull, Kettelbell 32/24
Box Jump, 20″ box (Reps)
Hspu
Row (Calories)
In this workout you move from each of five stations after a minute.The clock does not reset or stop between exercises. This is a five-minute round from which a one-minute break is allowed before repeating. On call of “rotate”, the athletes must move to next station immediately for best score. One point is given for each rep, except on the rower where each calorie is one point.
For time:
30 Handstand push-ups
50 Back Extensions
30 Knees to elbows
100-75 kg Deadlift, 30 reps
50-35 kg push press, 30 reps
50 Kettlebell swings, 28-20
Row 20 calories
10 Muscle-ups (bar)
Front squat:
10′ per trovare 2Rm
For time:
1clean+5 Front squats BW -2/3Bw
25 pull-ups
1clean+4 Front squats BW -2/3Bw
20 pull-ups
1clean+3 Front squats BW-2/3BW
15 pull-ups
1clean+2 Front squats BW -2/3Bw
10 pull-ups
1clean+1 Front squat BW -2/3Bw
5 pull-ups
10′ per trovare 2rm Push press
20′ amrap
10 Weighted toes-to-bar, 14-8 Lb ball
Row 200 meters with straight legs
10 ball-facing burpees double Push Up
Row 200 meters with straight arms
CrossFit Games Open 12.1
Complete as many reps as possible in 7 minutes of:
Burpees
5′ rest
“Diane”
21-15-9 reps of:
100-70 Deadlift
Handstand push-ups
“Heavy Barbara”
Five rounds, each for time of:
20 Pull-ups
30 Push-ups
40 Sit-ups
50 Squats
For time 50 TTB
5′ rest
Seven rounds for time of:
40-25 kg Thruster, 12 reps
9 Toes-to-bar
Run 200 meters with a 20#14 pound medicine ball