WOD Archive

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

Part 1:

Overhead Squat 3-3-3

Part 2:

“Nancy”
5 Rounds for time of:
400m Run
15 Overhead Squats (95/63)

Part 1:

Clean and Jerk 1-1-1-1-1

Part 2:

7 Rounds for time of:
7 Wallballs
7 Kettlebell Swings
7 Pullups
7 Burpees

Part 1:

Volume Training

Part 2:

As many rounds as possible in 12 minutes of:
5 Push Press (65% of Body Weight)
5 Box Jumps (30/24)
5 Pushups

What I posted:

Unknown
Prepare for something new

What the WOD was:

Part 1:
-Group warm-up
-Prowler intro

Part 2:
3 Rounds for time of:
200m Sandbag run
10 Sandbag Burpees
15 Sandbag Situps

The Gates Of Hell

For time:

100 Thrusters (95/63)

On every odd-numbered minute, do 3 Deadlifts (315/223)
On every even-numbered minute, do 6 Pullups
Continue until you’ve completed all 100 Thrusters

Part 1:

Volume Training: stick with your goat from last time, or get an assignment from a coach.

Part 2:

“Hope”
3 Rounds, 5 min per round, 1 min per station, 1 min rest between rounds.
The stations:

• Burpees
• Chest-to-Bar Pullups
• Thruster (95/65)
• Box Jump (30/24)
• Power Snatch (95/65)

Watch the video about the workout “Hope”

Part 1:

Clean clinic

Part 2:

“Elizabeth”
21-15-9 reps for time of:
Squat Cleans (135/93)
Ring Dips

Part 1:

Volume Training: Stick with your goat from last time, or get an assignment from a coach if you don’t already have one.

Part 2:

9-15-21-15-9 reps for time of:
Ring Rows
Ring Pushups
200m Run (between rounds)

Part 1:

Muscle-Up Drills
Snatch Drills

Part 2:

“Amanda”
9-7-5 reps for time of:
Muscle-Ups
Squat Snatch (135/93)
-As a side note, you should read this article about Amanda Miller, this workout’s namesake.

Part 1:

Back Squat 5-5-5-5-5

Part 2:

10-9-8-7-6-5-4-3-2-1 reps for time of:
Squats
Shoulder Press (light)
Kettlebell Swings

For time:
10 Handstand Pushups
20 Burpees
30 Wallballs
40 Pullups
50 Double-Unders
60 Walking Lunges
70 Pushups
80 Kettlebell Swings
90 Abmat Situps
100 Squats

Open WOD 12.5

Complete as many reps as possible in 7 minutes following the rep scheme below:
3 Thrusters (Men: 100 lbs, Women: 65 lbs, Masters Men: 90 lbs, Masters Women: 55 lbs)
3 Chest to bar Pull-ups
6 Thrusters
6 Chest to bar Pull-ups
9 Thrusters
9 Chest to bar Pull-ups
12 Thrusters
12 Chest to bar Pull-ups
15 Thrusters
15 Chest to bar Pull-ups
18 Thrusters
18 Chest to bar Pull-ups
21 Thrusters
21 Chest to bar Pull-ups
etc.
This is a timed workout. If you complete the round of 21, go on to 24. If you complete 24, go on to 27, etc.
-View the standards video HERE

Part 1:

Volume Training: You will be given a gymnastics movement that you desperately need help with to use for Volume Training for the next 4 weeks. Come ask a coach to receive your assignment.

Part 2:

“Annie”
50-40-30-20-10 reps for time:
Double-Unders
Situps

What I posted:

“CrossFit WOD”
Several rounds for time of:

• A bunch of these
• Some of those
• A lot of this
• Now run like hell

What it really was:

Part 1:
Front Squats 5-5-5-5-5

Part 2:
30-20-10 reps for time of:
Thrusters
Kettlebell Swings

200m Run
5 Clean and Jerks
400m Run
10 Clean and Jerks
800m Run
15 Clean and Jerks
400m Run
10 Clean and Jerks
200m Run
5 Clean and Jerks

Part 1:

Volume Training: Strict Pullups
3 Strict Pullups every minute on the minute for 20 minutes

Part 2:

“JT”
Last done on 8/12/11
21-15-9 reps for time:
Handstand Pushups
Ring Dips
Pushups

“Filthy Fifty”
For time:
50 Box Jumps (24″ Box)
50 Jumping Pullups
50 Kettlebell Swings (35#/25#)
50 Steps Walking Lunge
50 Knees To Elbows
50 Push Press (45#/33#)
50 Hip Extensions
50 Wallballs (20#/14#)
50 Burpees
50 Double-Unders

WORKOUT 12.4

MEN – includes Masters Men up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 10′ target)
90 Double-unders
30 Muscle-ups

WOMEN – includes Masters Women up to 54 years old

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (14lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS MEN – includes Masters Men 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (20lbs to 9′ target)
90 Double-unders
30 Muscle-ups

MASTERS WOMEN – includes Masters Women 55+

Complete as many rounds and reps as possible in 12 minutes of:
150 Wall balls (10lbs to 9′ target)
90 Double-unders
30 Muscle-ups

Part 1:

Volume Training: Ring Dips
3 Ring Dips every minute on the minute for 20 minutes

Part 2:

Every minute on the minute for 20 minutes:
On the first minute, do one 10m sprint and 1 pushup
On the second minute, do two 10m sprints and 2 pushups
On the third minute, do three 10m sprints and 3 pushups
etc.
*When you cannot complete the round in the time allotted, start over at the beginning.

Part 1:

Kettlebell Snatch clinic

Part 2:

“Cocolin” (A CFMC original)
Tabata intervals – 20 seconds of work followed by 10 seconds of rest repeated 8 times for each of the following movements:
Kettlebell Snatch – Left Hand
Kettlebell Snatch – Right Hand
KB Overhead Squat – Left Hand
KB Overhead Squat – Right Hand

Part 1:

Volume Training: Handstand Pushups
3 HSPU every minute on the minute for 20 minutes

Part 2:

3 rounds for time:
15 Ring Pushups
20 Abmat Situps
25 Squats
400m Run

“Hammer”
5 rounds for time:
5 Power Cleans (135/93)
10 Front Squats
5 Jerks (push or split)
20 Pull-ups
*rest 90 seconds between rounds

CFMC Card Game

Draw a card from the deck and do as follows:

• Number cards: the number value of the card is the number of reps you will do for the movement assigned to that card’s suit
• Face cards: do the number and movement assigned to that face card (irrespective of suit)
• Jokers: do the task assigned to joker

Tasks:

• Suits:
• Hearts: Overhead Squats
• Diamonds: Handstand Pushups
• Spades: Chest to Bar Pullups
• Clubs: Squat Cleans
• Face Cards:
• Jack: 5 Tire Flips
• Queen: 2 Rope Climbs
• King: Pinch Grip Farmer’s Carry
• Ace: Sandbag Run/15 Squats/Sandbag Run/15 Squats
• Joker: 100′ Burpee Broad Jump

Score is total number of cards completed in 30 minutes.

Open WOD 12.3

Complete as many rounds and reps as possible in 18 minutes of:

15 Box jumps (M 24″ box / F 20″ box)
12 Push press (M 115 lb / F 75 lb)
9 Toes-to-bar

Part 1:

Volume Training: Ring Dips
3 Ring Dips every minute on the minute for 20 minutes

Part 2:

For time:
200m Run
21 Kettlebell Swings
21 Pullups
200m Run
15 Kettlebell Swings
15 Pullups
200m Run
9 Kettlebell Swings
9 Pullups
200m Run

Clean and Jerk – 1RM

Part 1:

Volume Training: Handstand Pushups
3 HSPU every minute on the minute for 20 minutes

Part 2:

“Karen”
Last done on 5/20/11
For time:
150 Wallballs (20/14)

12 rounds for time:
5 Toes to bar
4 Shoulder Press
3 Push Press
2 Push Jerk
1 Bar Muscle-Up*
*Max of 3 attempts per round

CrossFit Dodgeball