Press 3-3-3 Push Press 3-3-3 Push Jerk 3-3-3 Finisher: Tabata Scissors/CrissCross
1 Power Snatch + 2 Overhead squats 1-1-1-1-1 3 RFT: Run 200m 20 Air Squats 10 Plate Twists 20kg/15kg 1 Rope Climb
18.1 AMRAP 20 min: 8 TTB 10 DB Clean and Jerk (single arm, 5 on each side) 22.5kg/15kg 14/12 cal row Alternate WOD for people who have already done 18.1 or are new to CF is: AMRAP 20 min: 8 Sit ups 10 Kettlebell swings 24kg/16kg 12 Ball Slams 15kg/12kg
18.1 AMRAP in 20 min: 8 Toes to bar 10 Hang clean and Jerk 22.5kg/15kg 14/12 Cal Row Scaling options: Toes to bar - Hanging knee raises HPC&J - 15kg/10kg
Turkish get ups 3-3-3 4 x: 10 Ball Slams 15kg/12kg 500m Row Rest as needed between efforts Score is your time to complete the 500m row – must complete 10 ball slams unbroken and must transition straight from ball slams to row.
Deadlift 3-3-3 3 Rounds: Max Wall Balls 20lb/14lb in 90 sec Max Toes to Bar in 90 Sec Max Double Unders in 90 sec Rest 3 min between rounds
AMRAP in 5 min: 10 box jumps 24”/20” 5 Power snatch 35kg/25kg Rest 2 min AMRAP in 5 min: 6 Power Cleans 50kg/35kg 3 Bar Muscle Ups Finisher:400m Farmer’s Carry 2 x KB 24kg/16kg
Back squat 5-5-5 Death by Thruspee: Minute 1: 2 Thrusters 42.5kg/30kg Minute 2: 2 Bar facing burpees Minute 3: 4 Thrusters Minute 4: 4 BFB Minute 5: 6 Thrusters Minute 6: 6 BFB Minute 7: 8 Thrusters Minute 8: 8 BFB Minute 9: 10 Thrusters Minute 10: 10 BFB Etc etc
In Teams of 2: 5 RFT: 200m run (with deadball – 9kg/6kg) – run together sharing the load 50 KB swings 24kg/16kg (25 each, accumulated) 20 pull ups (10 each, accumulated) Hand stand skill practice – handstand holds, kick up to handstand, handstand walking
'Fight Gone Bad' 3 rounds, 1 minute per station of: Minute 1: Wall Ball Shots 20lb/14lb Minute 2: Sumo deadlift high pull 35kg/25kg Minute 3: Box Jumps 20" Minute 4: Push Press 35kg/25 kg Minute 5: Row (Calories) Minute 6: Rest
AMRAP in 7 min: 10 Snatch 42.5kg/30kg 30 Double Unders Tabata: Sit Ups Push Ups Hollow holds
Open WOD 16.5 21-18-15-12-9-6-3 Thrusters (42.5kg/30kg) Bar Facing Burpees
1 Clean + 2 Front Squats 3 RFT: 10m Single Arm Dumbbell Overhead lunge (left) 22.5kg/15kg 10 V Ups 10m Single Arm Dumbbell Overhead lunge (right) 22.5kg/15kg 10 Pull ups
For Time: Buy In 40/30 Cal Row Then 4 rounds: 20 alternating DB Snatch 22.5kg/15kg 10 alternating pistols 5m handstand walk Buy out Row 20/15 Cal
Hang Squat Snatch and Squat Snatch 1-1-1-1-1 ‘Amanda’ 9-7-5 Muscle Up Squat Snatch 60kg/42.5kg
Deadlift 3-3-2-2-1-1 AMRAP 4 min: 5 Deadlift 70kg/50kg 10 Push Ups 15 Ball Slams 15kg/12kg REST 3 min then… AMRAP 4 min: 4 Deadlift 70kg/50kg 8 Push Ups 12 Ball Slams 15kg/12kg
For Time: 50 Box Jumps 24”/20” 40 Pull-ups 30 KB Swings 24kg/16kg 20 Overhead lunge steps 40kg/30kg 10 V Ups 20 Push Press 40kg/30kg 30 KB DL 24kg/16kg 40 Wall ball shots 20lb/14lb 50 Double Unders