Category Archives: WOD

Mobility
Dynamic

Regular WOD
Filthy Fifty

> Endurance WOD
15-12-9 for time of:
Thrusters, 135/95 pounds
Handstand Push ups

Cash Out
Stretch/Roll out

Mobility
Dynamic

Regular and Endurance WOD
21-18-15-12-9
Push Press #95/65
Box Jumps 24/20

Cash Out
200m RUn
10 Inch worms
10 Grasshoppers
10 Sampson Stretch

Mobility
Dynamic

Dydnamic Effort Lift
Bench Press 8 sets of 3 reps @ 65% of 1RM on 1:00 or less

Regular and Endurance WOD
3 Muscle-ups
21 Unbroken KB Swings, 2 pood/1.5 pood
15 Unbroken Toes-to-Bar
4 Muscle-ups
15 Unbroken KB Swings, 2 pood/1.5 pood
12 Unbroken Toes-to-Bar
5 Muscle-ups
9 Unbroken KB Swings, 2 pood/1.5 pood
9 Unbroken Toes-to-Bar
For time.
Scale muscle ups to supported, or pull-ups/ring dips

Cash Out
100’s

Mobility

Dynamic

Regular WOD
Scurvy
Run 1200m
50 Ring Push ups
50 Wall Ball
100ft Walking Overhead Lunges 45/25
Partition as needed

Endurance WOD
No Endurance WOD today, but you can do Wednesdays if you like instead.

Cash Out
Row 250m and stretch/roll

Mobility

Dynamic

Max Effort Lift
Box Squat
5 x 50%, 5 x 60%, 5 x 70%
1 – 1 – 1 – 1 – 1

Regular WOD
Bennett 2:00/round x 10 Rounds
10 Pull Ups
10 Air Squat
10 Clapping Push Ups
10 KB Swing
or
Crossfit Open WOD 12.1 if you haven’t done it.

Endurance WOD
3 Rounds
400m
12 Muscle Ups

Cash Out
Tire Flips if it is nice out, Pistols if it is not

Mobility

Dynamic

Dynamic Effort Lift

Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds if you haven’t done it yet.
(yes it is the same as the Max effort lift earlier in the week)

Regular WOD
Crossfit Open WOD 12.1 if you haven’t done it.

Endurance WOD
3+ Hours After Endurance
For time:
21 Thrusters, 95/65 pounds
Run 400m
18 Thrusters, 95/65 pounds
Run 400m
15 Thrusters, 95/65 pounds
Run 400m

Cash Out
Coaches Choice

Mobility

Dynamic

Dynamic Effort Lift
Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds If not done previously.
(yes it is the same as the Max effort lift earlier in the week-different rep scheme and dynamics)

Regular WOD
Crossfit Open WOD 12.1 if not done yet.
Do Elizabeth if you have done 12.1

Endurance WOD
Elizabeth
21 – 15 – 9
Cleans 135/95
Ring Dips

Cash Out
Coaches Choice

Mobility

Dynamic

Dynamic Effort Lift

Weighted Dead Hang Pull Ups
12 x 2 reps @ 50% of 1RM on :45 seconds
(yes it is the same as the Max effort lift earlier in the week)

Regular WOD
Crossfit Open WOD 12.1

Endurance WOD
Diane
21 – 15 – 9
Deadlifts 225/155
HSPU

Cash Out
Coaches Choice