Categories ArchivesWOD's

The Other Total standard

WOD:
The Other Total: 1-1-1
1 Rep Max Clean, (From the ground, Power or Squat)
1 Rep Max Bench Press
1 Rep Max Overhead Squat
We will do this just like the CFT.
TRAVEL WOD:
“Core Crippler”
Complete 6 rounds for time:
2 rounds of the following:
20 Mountain Climbers
10 Weighted Sit-ups (45/25lbs)
5 Clapping Push-ups
Then…
200m Sprint
-Rest 2:00 minutes-

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A Pug Life standard

Warm Up: 3 Rounds (45#/45#/65#):
3 Rounds (45#/45#/65#): Row 250m, 5x Front Squat, 5x Push Press, 5x Thrusters, 5x Pull-Ups, stretch of your choice.
WOD: A Pug Life
10-8-6-4-2
Power Snatch (135/95)
2-4-6-8-10
HSPU (2:1 on Pike)
Cool Down: 2 Rounds: 25 Russian Twists (45/25), 25 Weighted Sit-Ups
TRAVEL WOD:
10-9-8-7-6-5-4-3-2-1
DB Hang Cleans
1-2-3-4-5-6-7-8-9-10
Burpees

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Eager Beavers standard

10 Min AMRAP:
10 Atomic Sit-Ups: Switch after 5
30 DU’s (90 Singles): Switch after 15/45
20 Ground to OH (95/65): Switch after 10
10 Lateral Burpies: Switch after 5
Rest 5 Minutes
10 Min AMRAP
50 Air Squats:  Switch after 25
6 Muscle-Ups: 3 Pull/3 Ring Dips=1:  Switch after 3
12 Hang Cleans (135/95):  Switch after 6
For Both [...]

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Air Force WOD standard

WOD: Air Force WOD (95#/65#)
4 Burpees at the beginning of each minute. All 20 Reps of each movement must be completed before moving on to the next set of 20.
20 Thrusters
20 Sumo-high pulls
20 Push Jerks
20 Overhead squats
20 Front squats
TRAVEL WOD:
Same as above:
20 DB Thrusters
20 DB Hang Cleans
20 DB Push Press
20 OHS
20 DB Front Squats

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CrossFit Total standard

CrossFit Total:
Back Squat: 1-1-1
Shoulder Press: 1-1-1
Deadlift: 1-1-1
THIS SHOULD TAKE UP A MAJORITY OF CLASS TIME….BE PREPARED, BE FOCUSED, BE SERIOUS, BE READY!!!!
The order for performing the three lifts will be SQUAT, PRESS and then DEADLIFT. The best single attempt for each of the three lifts are added together for the CrossFit Total.
EXAMPLE:
Squat:  300-350-360(m):  SQUAT: 350
Press: [...]

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Bacon and Eggs standard

2 Person WOD: Bacon and Eggs
One person working at a time.
50 OHS (95/65)
50 KB Swings (70/55)
50 Sit-Ups
5 Wall Climbs (10 Burpees)
40 Shoulder To Overhead (95/65)
40 KB Swings
40 Sit-Ups
5 Wall Climbs
30 OHS
30 KB Swings
30 Sit-Ups
5 Wall Climbs
20 Shoulder To Overhead
20 KB Swings
20 Sit-Ups
5 Wall Climbs

TRAVEL WOD:
30-20-10
OHS (use a pole)
Push-Ups
Sit-Ups
10 Burpees between each set

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