2.28.14 WOD – 14.1 CrossFit Open

14.1

10 Minute AMRAP of:

30 Double Unders

15 Snatch (75/55)

2.27.14 WOD

“Goals”

F.I.T. Performance Benchmark

2 Minutes of:
ME Unbroken Double Unders

“Glory”

12 Minute AMRAP of:
10 Push Ups
20 Box Jumps (24/20)
40 Double Unders

“Grind”

6 Minutes of Mobility
2 Min Couch Stretch each leg
(1 Min Upright, 1 Min lay as flat as possible)
2 Min Roll to Straddle

2.26.14 WOD

“Goals”

F.I.T. Test

500m Row for Time

“Glory”

5 Rounds
15 Power Snatch (115/80)
400m Row

“Grind”

10 Minutes
FSHS Practice & Progressions
How long can you hold a FSHS?
Work up to FSHS.

2.25.14 WOD

“Goals”

5×5 Front Squat

“Glory”

8 Min AMRAP
40 KB Swings (53/35)
30 V-Ups
20 Slam Balls (40/30)
ME Front Squats (135/95)

“Grind”

4 Rounds of
30 Seconds Work, 30 Seconds Rest
Toes 2 Bar

2.24.14 WOD

“Goals”

15 Min Cap
Split Jerk Technique
10 Min EMOM
1 Clean & Jerk
Increase weight by 10 lbs each round until failure and hold at the last completed weight.

“Glory”

3 Rounds
7 Push Jerks (155/105)
21 Squats
200m Run

“Grind”

4 Min AMRAP
Strict Ring Dips
As many reps as possible before dropping from the rings each set.

2.23.14 Hero WOD Sunday – “Badger”

Badger

3 rounds for time:
95 pound Squat clean, 30 reps
30 Pull-ups
Run 800 meters
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.

2.22.14 WOD

“Goals”

10 Min Cap
21-15-9
KB Thrusters 53/35
Pull Ups

Rest 5 Minutes

10 Min Cap
21-15-9
Front Squats 135/95
Burpees

Score total time of both sets

2.21.14 WOD

“Goals”

F.I.T. Performance Benchmark

2 Minutes Max Effort of:

Unbroken Pull Ups

“Glory”

10 Minute AMRAP of:

2-4-6-8-10…

Toes 2 Bar
Overhead Squats (115/80)

“Grind”

EMOM for 5 Minutes:

1 Overhead Squats (115/80)
ME Double Unders

Score Total Double Unders

2.20.14 WOD

“Goals”

10 Min Cap
Kipping Handstand Push Ups

“Glory”

15 Min AMRAP
30 Box Jumps (24/20)
25 Push Ups
20 Wall Balls (20/14)

“Grind”

Race
100 Sit Ups for Time

2.19.14 WOD

“Goals”

15 Min Cap
7m EMOM
1 Clean
2 Jerks
Increase by 10lbs each set
@ 8m
EMOM
1 Clean & Jerk
Increase weight by 10lbs each set

“Glory”

8m AMRAP
4 Deadlifts 172/125
3 Hang Power Cleans 175/125
2 Front Squats 175/125
1 Push Press 175/125

“Grind”

3 Rounds
10 Sit up to Straddle
30s Pancake Stretch
10 Sit up to Pike
30s Pike Stretch

2.18.14 WOD

“Goals”

10 Min Cap
One person per station
Rotate every 15 seconds

ME Tire Flip
ME Push Ups
ME Squats
Handstand Hold

“Glory”

20 Min Cap
Partner WOD- 1 person rowing, the other does ME of the movement
100M Row Sprint
ME Burpees
200M Row Sprint
ME Wall Ball
300M Row Sprint
ME Plate Lunges 45/25
400M Row
Rest
500M Row

Score the total number of reps completed

“Grind”

Couch/Ninja Stretch
2 Minutes per leg
1 minute-upright
1 minute- lay as flat as you can

2.17.14 WOD

“Goals”

15 Minutes to work up to a heavy Snatch

“Glory”

12 Min AMRAP
50 Thrusters 45/35
200M Sprint
5 Muscle Ups
25 Thrusters 45/35
100M Sprint
10 Muscle Ups
10 Thrusters 45/35
50M Sprint
15 Muscle Ups

“Grind”

3 Rounds of
30 Sec Hollow Rock
30 Sec Supermans
30 Sec V-Out

2.16.14 Hero WOD Sunday – “Bradshaw”

Bradshaw

For Time, 10 rounds of:
3 Handstand push-ups
225 pound Deadlift, 6 reps
12 Pull-ups
24 Double-unders
U.S. Army First Lieutenant Brian Bradshaw, 24, of Steilacoom, WA, assigned to the 1st Battalion, 501st Parachute Infantry Regiment, 4th Airborne Brigade Combat Team, 25th Infantry Division, based in Fort Richardson, AK, died in Kheyl, Afghanistan, on June 25th, 2009, from wounds suffered when insurgents detonated a roadside bomb near his vehicle.
He is survived by his parents, Paul and Mary, and brother Robert.

2.15.14 WOD

“Goals”

2 Minutes of:
Max Effort Squats

“Glory”

20 Min Cap

In Teams of 2

AMRAP
1-2-3-4-5
Squat Cleans 175/120
Box Jumps 30/24
Repeat

*One person working at a time, switch after each set of Box Jumps

2.14.14 WOD

“Goals”

15 Min Cap
Strict Press
5 sets to work up to a heavy set of 3

“Glory”

10 Min Cap
10 Rounds
3 Push Press 155/115
6 Toes 2 Bar

“Grind”

10 Rounds
1 Skin the Cat
5 Second German Hang

2.13.14 WOD

“Goals”

10 Min Cap
Kipping & Butterfly Pull Up Technique
Using your Hips!

“Glory”

12 Min Cap
6 Rounds
9 SDLHP 115/80
30 Double Unders
-With time remaining-
AMRAP Burpee Pullups
Score Total Reps

“Grind”

3 Rounds
30 Sec- Bottom Squat hold
30 Sec- Bridge Up
30 Sec- Dip Bottom hold

2.12.14 WOD

“Goals”

15 Minutes to establish a heavy single of:

Clean & Jerk

“Glory”

30 reps for time
Clean & Jerk (135/95)

“Grind”

EMOM for 10 Minutes of:
100m Sprint

Score Total Time Between Sprints

2.11.14 WOD

“Goals”

Squat Technique

Wall Squats

“Glory”

16 Minute Running Clock

Tabatas of Squats, Push Ups, Ab Mat Sit Ups

With Remaining Time:

Wall Balls (24/20)

Score total reps completed (Tabatas and Wall Balls)

“Grind”

2 Minute Holds of:

L Sit

Pancake Splits

Superman

2.10.14 WOD

“Goals”

Snatch 3×3

“Glory”

8 Minute AMRAP of:
3 Snatch (135/95)
5 Strict Pull Ups
7 Box Jumps

“Grind”

Four Rounds of:
ME Strict Chin Ups

2.9.14 Hero WOD Sunday – “JT”

“JT”

21-15-9 reps, for time:
Handstand push-ups
Ring dips
Push-ups

In honor of Petty Officer 1st Class Jeff Taylor, 30, of Little Creek, VA, who was killed in Afghanistan June 2005

2.8.14 WOD

“Goals”

Hook Grip Technique

“Glory”

“95 Lbs of Pleasure”
30 Minute AMRAP of:
10 Snatch (95/65)
20 Thrusters (95/65)
30 SDLHP (95/65)
40 Overhead Lunges (95/65)
50 Bar Over Burpees
40 Overhead Lunges (95/65)
30 SDLHP (95/65)
20 Thrusters (95/65)
10 Snatch (95/65)

2.7.14 WOD

“Goals”

3 x 5 Weighted Step Ups
(12 Minute Cap)

“Glory”

Accumulate 5 Minutes in an L Sit
Every Time You Drop, Complete:
25 Double Unders
15 Wall Balls (20/14)
Score Total Time
(15 Minute Cap)

“Grind”

Tabata of:
Pull Ups
or
Muscle Ups

2.6.14 WOD

“Goals”

3 x 5 Snatch
(12 Minute Cap)

“Glory”

18 Minute AMRAP of:
In Teams of 2
40 Calorie Row (Switch Every 10 Calories)
40 Box Jumps (24/20) (Switch Every 10 Reps)
20 HSPU (Switch Every 5 Reps)

“Grind”

5 Rounds (For Quality)
10 Shoulder Pass Throughs
10 Bridge Ups

2.5.14 WOD

“Goals”

5 Minutes of:
Pull Up Technique

“Glory”

20 Minute AMRAP of:
Death by Pull Ups & Ground 2 Overhead
1 Pull Up & 1 G2O (135/95) on the 1st minute
2 Pull Ups & 2 G2O on the 2nd minute and so on
*At failure, split set in 1/2 and do that number of reps EMOM.

“Grind”

6 Min AMRAP
30 sec V-Ups
30 sec Supermans

2.4.14 WOD

“Goals”

1 Rep Max of:

Overhead Squat

“Glory”

14 Minute AMRAP of:
3,6,9,12,15…
Front Squat (95/65)
Knees to Elbows
KB Swings (53/35)
50m Farmer Plate Carry (between rounds) (45/25)

“Grind”

10 Sit Up to Pike
2 Minute Pike Stretch
10 Side Leg Swings
2 Minute Middle Split Stretch

2.3.14 WOD

“Goals”

F.I.T. Test

2 Minutes of:
Max Effort Push Ups

“Glory”

5 Rounds of:
3 Minute AMRAP of:
3 Clean & Jerks (155/115)
6 Push Ups
9 Sit Ups
Rest 1 Minute

“Grind”

5 Min AMRAP of:
Ring Dips

2.2.14 Hero WOD Sunday – “Jack”

2.1.14 WOD

“Goals”

Technique:
Pull Up Technique

“Glory”

“Fran”

For Time 21-15-9 of:
Thruster (95/65)
Pull Ups

&

“Annie”

50-40-30-20-10 rep rounds
Double Unders
Situps

“Grind”

3 Minute AMRAP of:
250m Row
With Remaining Time: ME KB Swings (53/35)

January 2014 WODs

1.31.14 WOD

“Goals”

EMOM for 10 Minutes:
1 Power Clean x 3 Push Jerks
Increase weight every minute

“Glory”

Partner WOD
20 Minute AMRAP of:
5 Wall Balls (20/14)
3 Burpees
* One partner works at a time to complete a round of 5 wall balls & 3 burpees

“Grind”

3 Rounds for Quality:
45 Second Middle Split
15 Second Rest
45 Second Squat
15 Second Rest

1.30.14 WOD

“Goals”

Technique:
How To Bail Weight

Squat, Clean, Snatch

“Glory”

15 Minute AMRAP of:
1 Snatch (155/115)
5 Handstand Push Ups

“Grind”

Tabata:
Diamond Push Ups

1.29.14 WOD

“Goals”

Deadlift 1 Rep Max

“Glory”

12 Minute AMRAP of:
3 Rounds of each before starting next movement
40 seconds on/20 seconds off
Deadlift (225/155)
Box Jump (24/20)
Sit Ups
Calorie Row

“Grind”

Bridge Ups

1.28.14 WOD

“Goals”

Squat Technique
20 Wall Squats

“Glory”

Cindy XXX For Time:
10 Pull Ups
20 Push Ups
30 Squats
15 Pull Ups
30 Push Ups
45 Squats
20 Pull Ups
40 Push Ups
60 Squats
25 Pull Ups
50 Push Ups
75 Squats
30 Pull Ups
60 Push Ups
90 Squats

“Grind”

5 Minute AMTAP of:
Free Standing Handstands

1.27.14 WOD

“Goals”

Overhead Squat
3×3

“Glory”

For Time:
10 Rounds of:
7 Shoulder to Overhead (155/105)
7 Toes to Bar

“Grind”

5 Minute AMRAP of:
Double Unders
Increase by sets of 5 starting at 5 reps. Each Set must be unbroken to move forward.

1.26.14 Hero WOD Sunday

“Glory”

Bradley

For Time,10 rounds of:
Sprint 100 meters
10 Pull-ups
Sprint 100 meters
10 Burpees
Rest 30 seconds

1.25.14 WOD

“Goals”

12 Minutes of:
Turkish Get Ups
Shoulder Mobility

“Glory”

21 Turkish Get Ups (R)
50 KB Swings
21 Overhead Lunges (R)
400m Run
21 Overhead Lunges (L)
50 KB Swings
21 Turkish Get Ups (L)

1.24.14 WOD

“Goals”

Muscle Ups

“Glory”

10 Minute AMRAP of:
1 Bar Muscle Up
10 Wall Balls (20/14)
30 Double Unders

“Grind”

12 Minutes of:
Overhead Squats 3×5

1.23.14 WOD

“Goals”

12 Minutes of:
3×3 Deadlifts

“Grind”

15-9-6-9-15
Deadlift (275/185)
Box Jump Burpee (24/20)

“Grind”

F.I.T. Test

2 Minutes Max Effort of:

Burpees

1.22.14 WOD

“Goals”

10 Minutes of Kettle Bell Technique

“Glory”

5 Minute AMRAP of:
1 Clean & Jerk
7 Ring Push Ups
Rest 3 Minutes
5 Minute AMRAP of:
1 Clean & Jerk
21 Squats

“Grind”

Tabata of:
Toes to Bar

1.21.14 WOD

“Goals”

12 Minutes of:
Bear Complex Technique

“Glory”

Partner WOD
16 Minute Bear Complex
200m Run
Max Effort Bear Complex (175/120)
(1 partner runs, the other completes complex)

“Grind”

3 Rounds of:
1 Minute Max Effort Calorie Row

1.20.14 WOD

“Goals”

12 Minutes to Establish 1 Rep Max Weight of:
Back Squat

“Glory”

8 Minute AMRAP of:
1000m Row
50 Barbell Thrusters (45/35)
Pull Ups
(Score only pull ups)
Rest 1 Minute
8 Minute AMRAP of:
15 Chest to Bar Pull ups
25 Thrusters (75/55)
Max Effort Calorie Row
(Score only row)

“Grind”

2 Rounds of:
1 Minute Chin Up
(30 Seconds Up/30 Seconds Down)

1.19.14 Hero WOD Sunday

“Glory”

“Ledesma”

20 Minute AMRAP of:
5 Parallette handstand push-ups
10 Toes through rings
20 pound Medicine ball cleans, 15 reps

1.18.14 WOD

“Goals”

400m Run

“Glory”

Partner WOD for Time
Each partner works 10 reps at a time of:
20 KB Clean & Jerks
40 KB Swings
60 Push Ups
80 KB Goblet Squats
100 Sit Ups
80 KB Goblet Squats
60 Push Ups
40 KB Swings
20 KB Clean & Jerks

1.17.14 WOD

“Goals”

Max Height Box Jump

“Glory”

Min 1=1 Thruster Min 2=2 Pullups Min 3=3 Thrusters

Ladder continues until failure

If you fall off continue as a 20 Minute AMRAP

“Grind”

5 Minute AMRAP of:
Double Unders
Only sets of 30 count towards score

1.16.14 WOD

“Goals”

Technique
Snatch
1. Pressing Snatch Balance.
2. Heaving Snatch Balance
3. Snatch Balance

“Glory”

8 Minute AMRAP of:
100m Run
4 Snatch (135/95)

Rest 2 Minutes 

8 Minute AMRAP of:

100m Run

4 Overhead Squats (135/95)

“Grind”

3 Rounds of:
30 Second Bridge Ups
30 Second Hollow Rocks

1.15.14 WOD

“Goals”

Back Squat
3×3

“Glory”

For Time:
45 Wall Balls (20/14)
25 Handstand Push Ups
35 L Sit Chin Ups
25 Handstand Push Ups
45 Wall Balls

“Grind”

EMOM for 5 Minutes:
10 Strict Ring Dips

1.14.14 WOD

“Goals”

10 Minutes to Establish 1 Rep Max of:
Clean

“Glory”

18 Minute AMRAP of:
80 Double Unders
18 Power Cleans (155/115)
8 Bar Facing Burpees

“Grind”

3 Minute AMRAP of:
30 Seconds of roll-to-pike
30 Seconds of Supermans

1.13.14 WOD

“Goals”

Deadlifts 3×5

“Glory”

AMRAP of:

3 Minutes ME Pushups
2 Minutes ME Toes to Bar
1 Minute ME Box Jumps (24/20)
2 Minutes ME Push Jerks (155/115)
3 Minutes ME KB Snatch (24/16)

“Grind”

3 Minute AMRAP of:
500M Row
ME Lateral Box Jumps

1.12.14 Hero WOD Sunday

“Glory”

“Rankel”

AMRAP, 20 Minutes:
225 pound Deadlift, 6 reps
7 Burpee pull-ups
10 Kettlebell swings, 2 pood
Run 200 meters

1.11.14 WOD

“Glory”

Fight Gone Bad

1.10.14 WOD

“Goals”

Every 1:30 for 10 Minutes Perform:
1 High Hang Clean
1 Hang Clean
1 Clean
1 Front Squat

“Glory”

Five Rounds For Time of:
9 Squat Cleans (175/135)
9 Ring Dips
9 Pull Ups

“Grind”

AMTAP for Five Minutes of:
Free Standing Hand Stands

1.9.14 WOD

“Goals”

Technique

Burpees

“Glory”

For Time:
10 to 1 Ring Row
1 to 10 Plate Burpees (25/45)
Run/Row 200m Between Rounds

“Grind”

Sets of 10 Pull Ups
(Only sets of ten count)

1.8.14 WOD

“Goals”

Every 1:30 Perform 1 Set of:
1 High Hang Snatch
1 Hang Snatch
1 Overhead Squat

“Glory”

10 Minute AMRAP of:
50ft Bear Crawl
Overhead Squat
This is a Partner workout in which during the bear crawl the other partner does ME overhead squats.

“Grind”

Five Minutes to:

Establish a Max unbroken set of DU

1.7.14 WOD

“Goals”

Strength:
5×5 Back Squat
-5th Set to Failure

“Glory”

15 Minute AMRAP of:
30 Second Handstand Hold
30 Second Squat Hold
30 Second Chin Up Hold
30 Second L Sit Hold

“Grind”

EMOM for 5 Minutes:
1 Muscle Up
2 Skin the Cat

1.6.14 WOD

“Goals”

Technique:
Push Press

“Glory”

For Time:
500m Row
21 Push Press (115/95)
500m Row
18 Push Press (115/95)
500m Row
15 Push Press (115/95)

“Grind”

F.I.T. Test

2 Minutes Max Effort of:

Ab Mat Sit Ups

1.5.14 Hero WOD Sunday

“Whitten”

Five Rounds For Time:
22 Kettlebell Swings
22 Box Jumps (20/24)
Run/Row 400m
22 Burpees
22 Wall Balls (14/20)

1.4.14

“Glory”

For Time:
1000m Row
50 Snatch (75/55)
50 Front Squats (75/55)
50 Snatch (75/55)
1000m Row

(Partners switch every 5 reps for BB and every 250m for the Row)

1.3.14 WOD

“Goals”

Technique

Toes to Bar

“Glory”

For Time:
100 Burpees for
EMOM Complete 3 Toes to Bar and 3 Thruster (135/95)

“Grind”

3 Rounds of:

2 Minutes Max Effort of Double Unders

1 Minute Rest

1.2.14 WOD

“Goals”

For Weight
Barbell Strict Press

“Glory”

20 Minute AMRAP of:
18 Box Jumps (20/24)
15 Deadlift (135/95)
12 KB Push Press (53/35)
(1 KB in each arm)

“Grind”

10 Minutes of EMOM:
1,3 or 5 Deficit Handstand Pushups

1.1.14 WOD

“Goals”

Technique:
Kipping Pull Ups

“Glory”

3 Rounds for Time:
20 Front Squats (135/95)
14 Pull Ups
20 Wall Balls (20/14)
14 KB Swings (53/35)

“Grind”

No Grind