WOD

Buy in:

"Amanda"

Muscle Up
Squat Snatch(135#-M/95#-W)

9, 7, & 5 Reps of Each For Time, then; 1min Rest, Set Up for:

Front Squat-8(135#-M/95#-W)
Ring Push Up-12

AMRAP-25min: (25min Time Clock starts with "Amanda", with the remaining time after completing "Amanda" and the 1min Rest, AMRAP the second part till the time is up.
----------------------------------------------------------------------------------------

"Amanda" -WOD Demo

WOD

Squat Clean+ Hang Squat Clean+ Jerk: 1+1+1

EMOM-10min AHAP
---------------------------
200M Run
Squats-30
Push Press-20(115#-M/75#-W)

AMRAP-10min:
----------------------------

Alvino: Strongman Nationals Prep

WOD

Power Snatch-5(95#-M/65#-W)
C2B Pull Up-7

AMRAP-10min:
---------------------
5min Break
---------------------
Hang Power Clean-5(135#-M/95#-W)
HSPU-7

AMRAP-10min:
----------------------

CrossFit People are CRAZY!!

WOD

Snatch Balance(Rack) 65%x3(2), 70%x1(3), Singles to Max
Front Squat+ Split Jerk 2+1(Rack) 65%x2(3), 70%x2(3)
Front Squat+ Split Jerk 1+1(Rack) 75%x2(2), 80%x1(2), 90%x1
------------------------------------------------------------------------------
Yoke- Ladder up to a Max Weight at 50ft Then;

Sand Bag Get Up-5L/5R
Weighted Pull Up-12
Evil Wheel or Ab Crusher-15

x5 Rounds NFT:
-------------------------------------------------------------

YOKED!!

WOD

Barbell Complex: 115#-135#-M/85#-95#-W

Power Clean-5
Split Jerk-5
Racked Lunge-5 Each Leg(10 total)
Thruster-5
Sled Sprint-300ft(150/150)

x5 Rounds:
----------------------------------
L-Sit Pull Up-8-12reps
Ab Crusher-20

x3 Sets: NFT
-----------------------------------

Performance Nutrition

WOD

Skill Work-Muscle Ups

10min:
-----------------------------
Burpee-5
Box Jump-7(24"/20")
OHS-9(95#-115#-M/65#-85#-W)

AMRAP-18min:
-------------------------------

Lindsey Valenzuela OHS-195#/200#/205#

WOD

Barbell Floor Press-Find a 3RM; Then:

Barbell Floor Press-Max Reps at 65%-75% of 3RM

x2 Sets:
---------------------------------------------------------------
2-KB/DB Press-8(70#-53#-M/44#-35#-W)
Bar/Ring Muscle Up-4
Full Gasser Sprint-1

x5 Rounds AFAP-NFT
----------------------------------------------------------------

Stone Loading: 119# & 145# Stone

WOD

Buy In: 800M Run Then;

20min AMRAP of:

Squat Clean-15(115#-M/75#-W)
HSPU-12
Lateral Burpee-9

Cash Out: 800M
----------------------

Outdoor Workout: Rope Climb,HSPU, Stone Over Shoulder

WOD

1st Min: Power Clean-3/Front Squat-3/Jerk-3 (135#-155#M/85#-105#-W)
2nd Min: Wall Ball-Max Reps
3rd Min: Rest

EMOM-15min:
-------------------
5min Break; Then:
-------------------
Burpee Tap Out: EMOM-12min(Power Clean Weight: 65%-75% of 1RM Clean)

Power Clean-2/Lateral Burpee-1
Power Clean-2/Lateral Burpee-2
Power Clean-2/Lateral Burpee-3
Power Clean-2/Lateral Burpee-4
Power Clean-2/Lateral Burpee-5

Continue this sequence, laddering up Burpees by 1 Every minute on the minute to 12 or until you Tap Out!
-----------------------------------------------------------------------------------------------

Recommended Book: The Encyclopedia of Underground Strength and Conditioning

WOD

Snatch w/3sec Pause at Knees: 60%x2(3), 65%x2(2), 70%x1(3)
Snatch: 75%x2(2), 80%x1(2)
Power Clean: 65%x3(3), 70%x2(2), 75%x2(5), 80%x1(2)
Back Squat: 75%x7(5)
-------------------------------------------------------------------------
SWOD:

Stone Loading-4(AHAP)
2KB Snatch-8(2x53#-44#-M/2x35#-25#-W)
Weighted Pull Up-12

x6 Rounds NFT:
-----------------------------------------------------------

NEVER say this before lifting an Atlas Stone....

WOD

Turkish Get Up-2L/2R Alternating

7min: Barbell/Kettlebell/ or Dumbbell
----------------------------------------------
Thrusters-3,6,9,12,15,18,21,24....Continue laddering by 3's each round
Double Unders-30

AMRAP-15min: Barbell: 115#-135#-M/75#-85#-W: Kettlebell: 53#-M/35#-W
----------------------------------------------
Muscle Up-6(or Ring Dip-10)
1 Arm DB Rows-15L/15R-Unbroken AHAP/Straps

x3 Sets: NFT
-----------------------------------------------

The Human Get Up

WOD

Clean + Front Squat+ Split Jerk(1+1+1)

15min to Find a 1RM for the Day:
-------------------------------------------
Sled Push-140ft(70/70)
2KB Suitcase Reverse Lunge-16(8/8)-70#-53#-M/44#-35#-W
L-sit/Hollow/Strict Pull Up-12

x4 Rounds NFT:
-------------------------------------------

Limber 11: Flexibility Routine

WOD

Swing(A)-70#/53#-M-44#/35#-W
Burpees

5,7,10,12, & 15reps of each for Time then;

Rest exactly 1min, then with the remaining time of the 22min start the following AMRAP:

200M Run
Squats-30
200M Run
Chest 2 Ground Push Up-20
200M Run
Pull Up-10

AMRAP-22min(22min Clock Starts on the first WOD)
-------------------------------------------------------------------

Outdoor Workout: Stone Complex

WOD

Thrusters-3(AHAP)

EMOM-10min:
-------------------------
Power Clean-3(205#-M/135#-W)
HSPU-5

AMRAP-5min/ 1min Break/AMRAP-4min/1min Break/AMRAP-3min:
--------------------------

HSPU Progression

WOD

Warm Up:

Double Unders-30/Triple Under Practice
Shoulder Touches-10
Muscle Up-5/Muscle Up Practice

x2 Rounds:
-------------------------------------------
Squat Clean- 1min Max Reps-165#-M/115#-W(*7 Reps Minimum)
3min Break
Squat Clean- 1min Max Reps-185#-M/125#-W(*6 Reps Minimum)
3min Break
Squat Clean-1min Max Reps-205#-M/145#-W(*5 Reps Minimum)
3min Break

x2 Rounds:

*If the minimum required reps is not reached, 10 Burpee penalty for each rep not met. Penalty Burpees to be completed during the break.

Handstand Walk Progression

WOD

Snatch + Snatch Balance 1+1: 40%x2(3), 50%x1(3), 60%x1(3)
Snatch: 70%x2(3), 75%x2(3)
Jerk(Rack) 70%x3(3), 75%x3(4), 80%x1(3), 85%x1(2)
Back Squat: 75%-80%x5(5)
-------------------------------------------------------------------
Warm Up:

Goblet Squat-10(53#KB-M/35#KB-W)
Evil Wheel-12-20reps

x3sets:
---------------------------------------------------
Barbell Floor Press-SM(8-12reps)
1 Arm Floor Press-15-20reps Each Arm(Straps/AHAP)

x4 Sets:
--------------------------------------------------
Full Gasser-1
Ab Crusher-15

x3 Sets:
--------------------------------------------------

Barbell Floor Press

WOD

Front Squat-10(4sets) @ 65%-75%
-------------------------------------------
KB/DB Snatch-50(25/25)
Shuttle Sprint-5(100ft(50ft/50ft)
KB/DB Snatch-40(20/20)
Shuttle Sprint-5
KB/DB Snatch-30(15/15)
Shuttle Sprint-5
KB/DB Snatch-20(10/10)
Shuttle Sprint-5

AFAP; NFT:
------------------------------------------

9-11-01 Never Forget

WOD

Hang Clean & Press-8(95#-135#-M/55#-85#-W)
Barbell Angle(45deg) Lunge-12(6/6)
Bear Crawl-100ft(50/50)

AMRAP-18min:
-----------------------------------------------
DB Floor Press-SM(8-12reps)
Halo-20(10CW/10CCW)-45#-M/35#-W-Plate
L-sit Pull Up-8-12reps

x4 Sets: NFT;
------------------------------------------------

Barbell 45deg Lunge

WOD

Wall Ball-50(20#/14#-10ft)
KB/DB Snatch-40(Total)53#M/35#W
Target Burpees-30
Push Up-20
1000M Run
Push Up-20
Target Burpee-30
KB/DB Snatch-40(Total)
Wall Ball-50

For Time: 35min Time Cap:
------------------------------------

The TRUTH about Abs

WOD

Front Squat-10(185#-M/125#-W)
Pull Up-20
Double Unders-50


AMRAP-18min:
---------------------------------------------

Pistol Squat Progression-Pt 1.

WOD

"Mary"

HSPU-5
Pistol-10(5L/5R)
Pull Up-15

AMRAP-20min:
-----------------------

Plyo Pistols: Steve Cotter

WOD

Snatch + Hang Snatch 1+2: 60%x1(4), 65%x1(3)
Snatch + Hang Snatch 1+1: 70%x1(3), 75%x1(3), 80%x1(2)
Power Clean: 65%x3(3), 70%x2(2), 75%x2(5), 80%x1(3)
Front Squat: 75%x4(2), 80%x3(3), 85%x2(3)
-------------------------------------------------------------------------
2KB Step Ups-8L/8R Alternating
1 Arm DB Row-12L/12R-AHAP
Hammer Strikes-15L/15R-Max Effort

x6 Rounds: NFT
------------------------------------------------------------------------

77kg(170#) Lifter Throwing Some Weight!!

WOD

Deadlift-Work up to a 5RM:
-----------------------------------
Deadlift-5 @75%-85% of 5RM
Weighted Chin Ups-7 or More
Box Jump-9(30"-M/24"-W)

x5 Rounds NFT:
-----------------------------------

Konstantin Konstanovs 836# Dealift x4 Reps

WOD

200M Run
Push Press-3(135#-165#-M/95#-115#W)
C2B Pull Up-6

AMRAP-8min:
-------------------
2min Break
-------------------
Hang Power Clean-4(Weight Same as Above)
Lateral Burpee-8

AMRAP-8min:
--------------------
Finish:

DB Floor Press-SM
Double Rope Climb-2

x4 Sets:
--------------------

Wade Double Rope Climb at CF Seguin

WOD

1mile Partner Sprint Relay (8 Laps Each)

15min Time Cap:
--------------------------------------------------
Push Ups-20
Swings(R)-30(88#-70#-M/53#-44#-W)
Hindu Squats-40

AMRAP-15min:
---------------------------------------------------

Hindu Squats

WOD

Hang Squats Clean + Jerk: 2+2 (AHAP)

EMOM: 10min
---------------------------------------
12min AMRAP of: (1 Round of "Cindy" and 1 Round of "DT")

Pull Up-5
Push Up-10
Squat-15

Deadlift-12 (155#-M/105#-W)
Hang Power Clean-9
Shoulder to Overhead-6
--------------------------------------------------

Klokov "DT"