WOD

Work Out of the Day

04.22.19

MURPH Prep week 2

W/ a 30 min Running Clock

Min 0-10 EOMOM

200m run

Min 10-20 AMRAP in 10 min “Cindy”

5 pull ups

10 push ups

15 air squats

Min 20-30 EOMOM

200m run

*If you have a vest...wear it

04.19.19

A. Strength- Front Squat

3x10 progressive loads

B. MetCon 3RFT* w/ a 15 min cap

21/15 cal row

15 thrusters 95#/65#

9 bar facing burpees

*400m/200m/100m run

04.18.19

A. Skill- Gymnastics Review, Handstand Push Ups

Review proper technique and practice/determine appropriate scales

B. MetCon 5 Rnds

AMRAP in 3:00 min

15/12 cal bike

15 Russian KB swings 70#/44#

Time remaining max Hand Stand Push-Ups

2:00 rest

04.17.19

A. Strength- Deadlift

5-5-5-3-3-3-3-3

B. MetCon For time w/ a 12 min cap

15-12-9-6-3*

Deadlift 225#/155#

TTB

*30 DUs after each round

^Rx+ DU sets are 50 reps and must be unbroken.

04.16.19

A. Strength- Clean and Jerk

5x3 singles

5x1

*Full squat clean and jerk, push jerk or split jerk athlete choice

B. MetCon AMRAP in 9 min

6 power clean 135#/95#

12 WBs 20#/14#

Rx+ 165#/115#

04.15.19

MURPH Prep Wk 1

For Time w/ a 30 min Cap

800m run

10 Rnds

10 burpee pull up

15 air squats

800m run

*If you have a vest wear it (20#/14#)

**Rx+ CTB pull ups w/ a vest

04.12.19

A. Strength- Deadlift

5-5-5-3-3-3

B. MetCon for Time (15 min cap)

27-21-15-9

Cal Bike

21-15-9-3

Burpee plate to overhead 35#/25#

*Female athletes bike 21-15-11-6

04.11.19

A. MetCon Prep

5 x 3 C&J singles

B. MetCon 3 Rounds For time w/ an 18 min Cap

3 Rnds of "Cindy"* (w/ strict pull ups)

15 clean and Jerks 135#/95#

*"Cindy" is 5 pull ups, 10 push ups, 15 air squats

04.10.19

Conditioning- On a running clock for 28 min

00:00-06:00

800m run

06:00-18:00

E4MOM x 3 rounds (start @ 6,10,14)

400m run

18:00-28:00

E2MOM x 5 rounds (start @ 18,20,22,24,26)

200m run

Optional but encouraged, Core work after each run, max plank hold (on elbows) before next run.

**If you have a 20#/14# vest wear it.

04.09.19

A. Strength- Shoulder to Overhead

5-5-5-3-3-3-1-1-1-1-1

B. MetCon AMRAP in 10 min

50m OH plate carry 45#/25#

30 DUs

10 box jump overs 30”/24”

Rx+ 30"/24" box

04.08.19

On a 30 min running Clock

A. 0:00-5:00

Max Cal row

5:00-10:00 rest

B. 10:00-20:00

AMRAP in 10 min

10 Alt DB snatches 50#/35#

10 WBs 20#/14#

20:00-25:00 rest

C. 25:00-30:00

Max Cal row

04.05.19

A. Strength/Skill Work- Power Snatch

3x3 snatch pull singles

3x3 hang power snatch

5x1 power snatch

B. MetCon AMRAP in 9 min

9 power snatch 75#/55#

35 DUs

04.04.19

A. Strength- Front Squat

5x5

B. MetCon AMRAP in 10 min

1-2-3-4-5-....

Burpee Box jump 24”/20”

2-4-6-8-10….

Thruster 95#/65#

04.03.19

A. MetCon Prep

5x3 Power Cleans

*in btw sets review and warm up for TTB

B. MetCon For Time w/ a 20 min Cap

400m run

15 Power Clean

15 TTB

400m run

15 PC

15 TTB

400m run

15 PC

15 TTB

400m run

Rx 165#/115#

04.02.19

A. Skill work DUs

Click her for scaling/progressions

B. MetCon 16 min AMRAP on a running clock

4 min TABATA* cal bike

*0:20 work and 0:10 rest

4 min rest

AMRAP in 8 min

8 WBs 20#/14#

8 KB swings 70#/44#

04.01.19

A. Strength- Super Set, Push and Pull

5x 5 bench press + 5 deadlifts

B. MetCon For Time w/ a 12 min cap

21-15-9

Deadlift 225#/155#

Burpee Pull Up

^Rx+ 21s burpee pull ups, 15 burpee CTB pull up, 9 bar muscle ups

03.29.19

5RFT w/ a 30 min cap

400m run

12 Deadlift

9 Hang Power Clean

6 Bar Facing Burpees

30 DUs

Rx 155#/105#

03.28.19

A. Strength- Front Squat Pyramid

9-6-3-3-3-6-9

B. AMRAP in 9 min

1-2-3-4-5-6...

Thrusters 95#/65#

Pull up

03.27.19

A. Skill Work- Toes to Bar

Click Here for Progressions/Scales

***All athletes need to work through all progressions until they reach the appropriate skill work

B. AMRAP in 10 min

10 Alt DB snatches 50#/35#

5 box jump overs 24”/20”

03.26.19

A. Strength- Power Clean

15 minutes to find your heaviest set of

3 power cleans singles

B. MetCon for Time w/ a 15 min cap

10-9-8-7-6-5-4-3-2-1

Power Clean 135#/95#

1-2-3-4-5-6-7-8-9-10

Lateral burpees over bar

03.25.19

A. Strength- Jerk

3-2-2-2-1-1-1-1-1

B. MetCon For Time w/a 15 min cap

400m OH plate carry buy in, then

3Rnds

75 DUs

25 WBs 20#/14#

03.22.19

Open WOD 19.5

For Time w/ a 20 min cap

33-27-21-15-9

Thrusters 95#/65#

Chest to Bar pull ups

***Please review all movement standards, age category modifications, and scaling options at HERE click on the Workout Description and PDF file for clarification.

03.21.19

Active Recovery

5RNFT

10 bench press*

15/10 cal assault bike

15/10 cal row

200m run

*loading is athlete choice

03.20.19

A. Strength- Clean Complex

15 minutes to find your “heaviest” set of

Power clean + Hang squat clean + S2OH

B. AMRAP in 9 minutes

9 clusters 95#/65#

30 DUs

03.19.19

A. Strength/WOD prep- Deadlift

5 x 3 progressive

B. MetCon For Time w/ a 13 min cap

21-15-9

Deadlift*

Burpee box jumps 24”/20”

Rx DL 21s @ 225#/155#, 15s @ 275#/185#, 9s @ 305#/205#

03.18.19

A. Strength- Back Squat 1RM

*20 min to find a 1RM

B. MetCon AMRAP in 10 min

20 Alt DB Snatches

10 Alt DB box step ups 24”/20”

Rx 50#/35# DB

03.15.19

19.4

For Time w/ a 12 min Cap

3 Rounds of

10 Power Snatch 95#/65#

12 bar facing burpees

***Rest 3 minutes

Then, continue with

3 Rounds of

10 bar muscle ups

12 bar facing burpees

***Please review all movement standards and scaling options on the official Games website https://games.crossfit.com/workouts/open/2019/4 . Click on the WorkOut Description and Scorecard PDF for details.

03.14.19

Active Recovery

Min 0:00 - 16:00

E4MOM

400m run

Min 16:00 - 25:00

E3MOM

15 Clean and Jerks

Min 25:00 - 30:00

AMRAP in 5 min

Max reps of burpee plate to overhead

*C&J and bumper plate for ground to overhead is athlete choice

03.13.19

A. Skill Work- 15 minutes of Pull Up work, no score

Click here for Progressions and Scaling

B. MetCon For Time w/ a 15 min cap

“Jackie”-plus

1000m row

50 barbell thrusters 75#/55#

30 CTB pull ups

03.12.19

AMRAP in 20 min

10 Burpee box jump overs 24”/20”

20 Alt DB Snatches 50#/35#

30 DUs

03.11.19

A. Strength- Barbell Complex

Find your heaviest set of…

5 Deadlift + 3 hang power clean + 1 Push Jerk

B. MetCon AMRAP in 10 min

10 Hang clean-to-overhead 95#/65#

10 Wall balls 20#/14#

03.08.19

19.3

For Time w/ a 10 min Cap

200 ft. single arm DB OH carry

50 DB single leg step ups

50 strict HSPU

200 ft. Handstand Walk

***Please review the WOD description and movement standards on the Official Games Site, double check scaling options and rules by clicking the “Workout Description & Scorecard” PDF

03.07.19

Active Recovery

On a 30 min running clock, 3 Rounds of

Min 1-4 EMOM 0:30 Assault Bike

Min 5-10 400m med ball run 20#/14# (time remaining rest)

*Start rnd 2 @ 10 min and rnd 3 @ 20 min

03.06.19

A. Strength- Squat Clean

10x1

B. MetCon For Time w/ a 10 min cap

21-15-9

Power Clean 155#/105#

Box jump overs 24”/20”

^Rx+ 30”/24” box

03.05.19

A. Skill Work - Pull Ups

15 minutes of dedicated pull up work.

Click for Scaling Options/Progressions

B. MetCon For Time w/ a 15 min cap

1000m row buy in then

3-6-9-12-15

Deadlift 225#/155#

HSPU

03.04.19

A. Strength- Back Squats

1 x 10-8-6-4-2

B. MetCon AMRAP in 10 min

10 burpees

20 air squats

30 DUs

03.01.19

Open WOD 19.2

In 8 min, complete as many reps as possible of:

25 toes-to-bars

50 double-unders

15 squat cleans, 135 lb.

25 toes-to-bars

50 double-unders

13 squat cleans, 185 lb.

***If completed before 8 minutes, add 4 minutes to the clock and proceed to:

Click for more detail

02.28.19

Active Recovery Day

Not for Time

10-9-8...3-2-1*

Bench press

*10 Russian KB swings (70#/44#) and 10 cal row after each set

^Full rest between efforts

02.27.19

A. Strength- Super set WOD prep

5 x 6 deadlift + 9/7 cal bike sprint

*rest 2 minutes between rounds

B. MetCon AMRAP in 12 min

12 WB 20#/14#

9 deadlifts 225#/155#

6 burpees over bar

02.26.19

A. Strength- S2OH

A1. 5x3 strict press

A2. 5x3 push jerk

B. AMRAP in 10 min

10 single arm DB hang clean to overhead (5 right then 5 left) 50#/35#

10 DUs*

*add 10 DUs each round

02.25.19

A. Strength- Back Squat

5x5 progressive loads

B. MetCon For Time w/ a 10 min cap

21-15-9

Pull ups

Burpee box jump overs 24”/20”

^Rx+ CTB pull ups

02.23.19

8am Weightlifting

Upper Push/Pull

A. Super Set

5x10 DB strict pres + max strict "pull up"

B. Super Set

5x5 push press + 10 (each arm) bent over single arm row

9am Community

Partner Work Out, AMRAP in 20 min

P1:

12 deadlift

9 hang cleans

6 burpees over bar

*135#/95#

P2:

Max box jumps 24"/20"

*switch when P1 finish the 12-9-6, score is total reps combined

02.22.19

Open WOD 19.1

AMRAP in 15 min

19 Wall Balls 20#/14#

19 Cal row

02.21.19

Active Recovery Day

EMOM for 30 min

Min 1 200m run

Min 2 rest

Min 3 Assault Bike (:20 @ 80% and :10 easy)

Min 4 rest

Min 5 DBall cleans 80#/50#

Min 6 rest

02.20.19

A. Skill-Toes To Bar 15 minutes of dedicated work

Click for Scaling Options/Progressions

B. MetCon For Time w/ a 15 min cap

1000m row buy in then

30-20-10 of

Alt hang DB snatch 50#/35#

Box jump overs 24”/20#

^Rx+ 30”/24” BJO

02.19.19

A. Strength- Clean and Jerk

EMOM for 10 min

3 Clean and Jerk*

*choose your own weight

B. MetCon For Time w/ a 10 min cap

“Burpee Grace”

30 rounds of

1 Clean and Jerk 135#/95# + 1 Bar facing burpee

02.18.19

A. Strength- Back Squat

3 x 10 static load*

*w/ 20 rep back squat week 3 weight

B. MetCon AMRAP in 12 min

10 WBs 20#/14#

10 KB swings 53#/35#

30 DUs

Rx+ 30#/20# WB

02.16.19

8am Weightlifting

9am Community

*your guess is as good as mine...Coach Lanny is running the show

02.15.19

A. Strength- Deadlift

5 x 3 singles, progressive loads

B. MetCon AMRAP in 10 min

5 burpee pull ups

10 alt DB snatch 50#/35#

Rx+ sub 5 BMU for 5 burpee pull ups

02.14.19

A. Strength- Front Squats

5 x 5 front squats, static load

B. MetCon AMRAP* 12 min

3 Rnds

3 Thrusters 95#/65#

10 DUs

3 Rnds

6 Thrusters

20 DUs

3 Rnds

9 thrusters

30 DUs

*every 3 rounds add 3 thrusters and 10 DUs

02.13.19

For Time, on a running clock

4 Rnds

500m row

400m run

4 min rest

02.12.19

A. Strength- C&J complex

15 min to work to a heavy set of

3 power clean (TNG) + 3 push jerk

B. MetCon 5RFT w/ a 15 min cap

12 Box jumps 24”/20”

9 Power Clean

6 push jerk

Rx 135#/95#

Rx+ 155#/110#

02.11.19

A. Strength- 20 rep Back Squat week 6 (Last week)

1x20 reps (add 5-10% from week 5 weight)

B. MetCon AMRAP in 10 min

Max burpees*

*EMOM 10 WB 20#/14#, start the WOD w/ WBs

02.08.19

Not For Time

5 rounds w/ full rest in between

10 bench press

20/15 cal row

30 DUs

Rx+ DU sets are max unbroken, must be over 50 reps each round

02.07.19

A. Strength- Clean and Jerk

15 minutes to work to a heavy set of

1 power clean and 1 push jerk

B. MetCon For Time w/ a 20 min cap

1-2-3...8-9–10* of

Clean and Jerk 135#/95#

*10 WBs 20#/14# after each set

02.06.19

A. Strength- Deadlifts

5x5 TNG, progressive loads

B. MetCon For time w/ a 12 min cap

21-15-9 of

Burpee box jump overs 24”/20”

Deadlifts 225#/155#

02.05.19

A. Skill Work- Toes to Bar, No score

Click for Scaling Options/Progressions

B. AMRAP in 15 min

5 min max cal assault bike buy in, then

10 pull ups

15 power snatch 75#/55#

30 DUs

02.04.19

A. Strength- Back Squat 20 rep Wk5

B. MetCon AMRAP in 10 min

10 bar facing burpees

10 Thrusters 95#/65#

02.02.19

8am

Clean and Jerk Werk

  1. 10 x 1 Hang squat clean (5 second hold) + 1 split jerk

  2. 10x1 Squat clean and split jerk

9am

Team Work

02.01.19

20 min AMRAP on a running clock

5 min max cal assault bike

5 min max cal row

10 min of

10 alt DB snatches 50#/35#

15 ab mat sit ups

01.31.19

A. Strength- Barbell Complex

Work to find your heaviest set of,

3 push press + 3 thrusters + 6 front squats

B. MetCon For Time w/ a 13 min cap

21 thrusters 95#/65#

21 KB swings 70#/44#

100 DUs

15 thrusters

15 KB swings

75 DUs

9 thrusters

9 KB swings

50 DUs

01.30.19

AMRAP in 25 min

10 deadlifts 185#/125#

10 box jumps 24”/20”

2 rounds of “Cindy” (5 pull ups, 10 push ups, 15 air squats)

01.29.19

A. 10 Min of Skill work for DUs

Beginner- max total DUs

Novice- max sets of 10 unbroken

Intermediate- max unbroken

Advanced- 1. max sets of 50 unbroken OR 2. “Flight Simulator” (For Time 50-40-30-20-10 of DUs, each set unbroken)

B. MetCon For Time w/ a 13 min cap

1000m row

30 Clean and Jerks 155#/105#

^Rx+ 185#/125#

01.28.19

A. Strength- 20 Rep Back Squat Wk 4

1x20 reps (+5-10% over last week)

B. MetCon AMRAP EMOM in 10 min

Even minutes- burpees

Odd minutes - WBs 20#/14#

*Score is total of all burpees and WBs

01.26.19

8am Weight Lifting

A. Snatch accessory work

B. Snatch Complex

9am Community WOD

TBD, be ready for the unknown and unknowable

Sleds?

DBalls?

Tires?

Partner/Team?

01.25.19

A. Strength- Clean and Jerk

10x1 Full squat clean and jerk

B. MetCon 10 rounds for time w/ a 15 min cap

3 Power Clean 185#/125#

9 WBs 20#/14#

01.24.19

A. Strength- Bench Press + Pull ups

5 x 10 bench press + max reps pull ups

B. MetCon AMRAP in 10 min

10 alt db snatches 50#/35#

5 burpee box jump overs 30”/24”

01.23.19

A. Skill Work for handstand walk

Click Here for Scaling Options/Progressions

B. 5k row for time

01.22.19

A. Strength/Skill- Power snatch

10x1

B. MetCon for time w/ a 15 min cap

1-2-3-...8-9-10

Power snatch 95#/65#

Bar facing burpees

01.21.19

A. Strength- 20 rep Back Squat Wk 3

1x20 (add 5-10% from last week)

B. MetCon AMRAP in 10 min

Thrusters 95#/65#

*every time you break perform 30 DUs

01.19.19

8am Weightlifting

Bro. Sesh-

A. Bench Press

3x6

3x3

B. Deadlift

3x6 TNG deficit DL

3x3 Singles

9am Community WOD

3RFT

30 alt db snatches

25 WB

20 burpee box jumps

15 C&J

*partner WOD, I go... you go

01.18.19

A. Skill and Drill/WarmUp sets

Squat Snatch

B. AMRAP in 10 min

3 Squat Snatch 135#/95#

15 ab mat sit ups

01.17.19

A. Strength- Power Cleans

Find your heaviest set of 3 power cleans, singles

B. MetCon for time w/ a 20 min cap

10 rounds of

3 power clean 185#/125#

10 push ups

30 DUs

01.16.19

A. Strength- 20 rep Back Squat Week 2

1x 20

*add 5-10% from last week’s 20 rep set

B. MetCon 100 WB in as few sets as possible

*every time you break = 15/12 cal assault bike before you leave the box

Rx 20#/14#

^Rx+ 30#/24#

01.15.19

For time (overall cap of 35 min)

2k row (10 min cap)

Rest 1:1

Then, complete

150 Russian KB swings 70#/44#

100 Push Press 95#/65#

***Break up the reps however you want

01.14.19

A. Strength- Deadlift

5x10 TNG

B. MetCon AMRAP in 10 min

10 burpee box jumps 24”/20”

10 kipping pull ups

^Rx+ 30”/24” box

01.12.19

8am Weightlifting

A. Split Jerk Work

-Skills and Drills + sets

B. Shoulder accessory work

9am Community WOD

Partner WOD, 5RFT

10 alt burpee to plate to overhead 25#/15#

20 alt box jumps 24”/20”

30 DUs each (working at the same time)

40 cal bike

01.11.19

A. Strength- Front squats

5 x 5

B. MetCon 3RFT w/ a 10 min cap

20 Alt DB snatches 50#/35#

15 Thrusters 95#/65#

10 TTB

01.10.19

A. Strength- OHS

5x5 progressive loads as capable

B. AMRAP in 11 min

5 pull ups

7 hang power snatch 75#/55#

9 OHS 75#/55#

^Rx+CTB

01.09.19

A. Skill Review and practice for HSPU

B. MetCon For Time w/ a 20 min cap

10-9-8...3-2-1*

Deadlift

HSPU

*30 DUs after each round

Rx 225#/155#

01.08.19

A. Strength- 20 rep Back Squat Wk 1

20 rep @ 55% of 1RM

B. MetCon AMRAP in 9 min

3 burpee box jumps

6 wall balls

6 BBJ

12 WB

9 BBJ

18 WB

...and so on, adding 3 BBJ each round and WBs are double the BBJ reps

Rx 24”/20” box and 20#/14# WB

^Rx+ 30”/24” box

01.07.19

A. Strength- Find your heaviest set of

3 power clean and push jerk, singles

B. MetCon For Time w/ a 12 min cap

15-12-9

Clean and Jerk 135#/95#

200m run

Rx+ 165#/115# C&J

01.05.19

8am Weightlifting

Front Squats

A. 3 x3 5 second tempo squats

B. 3 x3 5 second pause squats

C. 5x3 front squats

9am Community WOD

Partner WOD, “Jackie-ish” 3RFT

1000m row

50 thrusters 75#/55#

30 pull ups

100 DUs

*divide the reps as you see fit

01.04.19

A. Strength- Deadlift

3x3 TNG @ 75%

5x3 singles, progressive loads

B. MetCon for time w/ a 15 min cap

10-9-8...3-2-1 of

hang clean and push press

bar facing burpees

Rx 115#/75#

^Rx+ 135#/95#

01.03.19

3 Rounds of

3 min of EMOM assault bike

:30 seconds max cal

:30 seconds rest

3 min AMRAP

10 Alt DB snatches 50#/35#

10 box jumps 24”/20#

3 min rest

01.02.19

A. Strength- Back Squat 1RM

B. MetCon For Time w/ a 10 min cap

50-40-30-20-10

Ab mat sit ups

25-20-15-10-5

Wall Balls 20#/14#

01.01.19

New Years Day 2019

AMRAP in 20:19

1 Clean and Jerk 185#/125#

1 round of "Cindy" (5 pull ups, 10 push ups, 15 air squats)

19 DUs