Buy In
DU skills
30/20/30
Front rack
W.O.D
"Fight"
Prior to 4 min:
3rds
10 thrusters 75/55
20 dbl unders
Prior to 8 min
8 Thrusters 95/65
25 DU
Prior to 12 min
3rds
6 Thrusters 115/75
30 DU
prior to 16 min
3rds
4 Thrusters 135
35 DU
prior to 20 min
3rds
2 Thrusters 155/105
40 DU Post W.O.D.
Roll quads and couch stretch
Buy In
Ring holds/ kipping swings W.O.D
4 sets
OHS 4x3 70% 3 sec pause
8 Strict pullups
"Varsity Blues"
4rds
500m row/.6 bike
12 DB push press 45/25
12 ball slams 40/30
4 Muscle ups Post W.O.D.
Roll upper back
Buy In
10 wall squat
10 strict pullups
inchworm W.O.D
3 sets of:
6 Deadlifts 70-75%
8/8 Bulgarian split squats
CrossFit Team Series Week 1 Wod 1
9-15-21 reps for time of:
Synchronized thrusters 95/65
Synchronized bar-facing burpees
Post W.O.D.
Roll quads/pigeon
Buy In
C2B skills W.O.D
Power clean+3front squat every 1:30X6-work up to heaviest weight
"Buns and Guns"
400m run
10 Front squats 135/95
10 C2B pullups
10 ring dips
400m run
8 Front squats 155/105
8 C2B
8 ring dips
400m run
6 Front squats 185/125
6 C2B
6 Ring dips
400m Run
4 Front squats 205/135
4 C2B pullups
4 Ring dips
400m run
2 Front squats 225/155
2 C2B pullups
2 Ring dips Post W.O.D.
Roll quads
Buy In
TTB skills W.O.D
Power snatch 3 EMOTMx3 rest 1 min 70%
2 EMOTMx3 80-85%
rest 1 min
1 EMOTMx7-find 1rm
"Sweet 16"
12 min AMRAP
16 power snatch 75/55
16 TTB
16 KBS 70/53
16 Box Jump overs 24/20
Post W.O.D.
Roll calves/low back
Buy In
30/20/30
C&J skills W.O.D
Hang clean+clean+Push jerk E2Mx16
"Raising the Bar"
60 calorie row
50 Burpees over the bar
30 Power clean and Jerk 95/65
10 C2b Pullups Post W.O.D.
Roll lats
Buy In
Banded shoulder warmup W.O.D
4 sets
Hang power clean+Press 5-Push press 3 Push jerk 1-70% press
"Grip and Rip"
4 rds
7 hang power clean and Jerks 95/65
7 strict pullups
7 strict Ring dips
14 box jump overs 24/20 Post W.O.D.
Chest and lat stretches
Buy In
DBl under skills
3x
Sampson+inchworm+10 wall squats W.O.D
Deadlift: 2 EMOTMx8 work up to 80% deadstop
“Walking Dead”
AMRAP 15:
60 Double Unders
4 wall walks
12 Deadlifts (225/155) Post W.O.D.
Roll glutes then lower back
Buy In
Knees to elbow skills W.O.D
4 sets
Front rack lunges 8L/8R
15 GHD situps
"One shot"
800 Meter Run
30 Calorie Row
25 bar facing burpees
20 DB Thrusters 45/25
15 Knees to elbows
Post W.O.D.
Couch stretch
Buy In
5/5 windmillsx3 w/ perfect stretch
10 snpp+OHS W.O.D
EMOTMx6 2 power snatch-warmup at least to final weight
“All Fours”
AMRAP 4
400 Meter Run
27/20 Calorie Bike
Max Power Snatches (75/55)
rest 2 minutes
AMRAP 4
400 Meter Run
21/15 Calorie Bike
Max Power Snatches (95/65)
rest 2 minutes
AMRAP 4
400 Meter Run
15/10 Calorie Bike
Max Power Snatches (115/80)
Post W.O.D.
Roll lats w/ barbell
