Partner WOD - Share the work / Only one works at a time -

40-30-20-10

Deadlifts L3-225/155# L2-185/125# L1-135/95#

Calorie Bike

Before each round complete:

100ft Bear Crawl

100ft Farmers Carry L3-55/35# L2-45/25# L1-35/15#

For Time

Warm Up - 3 Laps - Bear Crawl - Walking Lunge - Goose Step - PVC - 10 Pass Thrus - 10 ATW - 5 Back Presses - 5 Push Presses - 10 Push ups - 10 Sit ups - 10 Squats - 5 Burpees - 5 Down/Up Dogs - Elbow - Bar Warm Up - 2 Clean & Jerks - 3 Pull ups - 3 Wall Ball Shots- 2 Over the Bar Burpees - 3 Rounds -

WOD - 25 Min EMOM

5 Min to Complete

5 Clean & Jerks L3-155/105# L2-115/85# L1-75/55#

15 Pull ups L2-Banded L1-Seated Ring Rows

15 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

12 Over the Bar Burpees

-Rest with the time remaining-

5 Rounds

**AMRAP if you can’t keep up**

Warm Up - 20 Jumping Jacks - 10 Squats - 10 Hollow Rocks - 20 Mountain Climbers - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank - 20 Heel Pulls - 10 Goose Steps - PVC - 5 Pass Thrus - 10 Around the World - 5 Back Presses - 5 SOTTS Presses - 2 Rounds of Snatch Complex - Empty Bar Warm Up - 5 sec Overhead Hold - 5 sec OHS Hold - 3 Rounds – 3 Snatch Balance - 2 High Hang Squat Snatch - 1 Low Hang Squat Snatch - 1 Squat Snatch - 2 Rounds

Strength WOD - Snatch - 3-3-3-3-3-3-3 (Compare to 12/20/22)

WOD – 10 Min AMRAP

25 Double Unders L2-Mix L1-High Jump Singles

4 Turkish Get ups L3-45/35# L2-35/25# L1-25/15#

Rounds + Reps

Warm Up - 2 Min Bike / Row - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - With Bar - Airplane Twist (Rt/Lt) - Empty Bar - 5 Good Mornings - 5 Back Squats - 2 Rounds - Bar Warm Up - Back Squat – 7-7

Strength WOD - Back Squat – 7-7-7-7-7-7-7 (Compare to 12/6/22)

WOD – 12 Min EMOM

5 Back Squat @ 55% of 7RM

5 Burpees

**AMRAP if you can’t keep up**

Warm Up - 2 Laps - 10 Lunge Steps - 10 Side Lunge Steps - 10 push-ups - 10 sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 10 Back Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - Bar Warm Up Push Press – 7 - 7

Strength WOD - Push Press - 7-7-7-7-7 (Compare to 11/28/22)

WOD – 10 Min AMRAP

5 Handstand Pushups L2-Modified Depth L1-Pike / Knees on Box

10 Squats

15 Double Unders L2-Mix L1-High Jump Singles

Rounds + Reps

Warm Up - 200m Run - Goose Steps - 5 Down Dog / Up Dog - 10 Pushups - 30 sec Plank - 30 sec Hang - 10 Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Lying T2B - 10 Pull ups - Empty Bar - 5 Good Mornings 5 Straight Leg Deadlifts - 2 Rounds - Bar Warm Up - Deadlift - 5-4

Strength WOD - Deadlift - 3-3-3-3-3-3-3 (Compare to 11/23/22)

WOD – 12 Min AMRAP

8 Med Ball Cleans L3-20/14# L2-16/12# L1-14/10#

6 Toes to Bar L2-Knees AHAP L1-Lying T2B

4 Alt. DB Snatches L3-50/35# L2-40/25# L1-30/15#

Rounds + Reps

Warm Up - 2 Lap Run - Front Skip - Back Skip Open Hip - 5 Burpees - 10 Goose Steps - 10 Squats - 10 Push-ups - 10 Sit ups - 10 Pull ups - 20 sec Down Dog - 20 sec Up Dog - 10 Banded Pass Thrus - 10 Lying Banded Leg Raises (each) - PVC - 5 Back Presses - 5 Snatch Balance - 5 OHS - 2 Min Thoracic Extension - 10 Sec Overhead Bar Hold - Rest 15 Sec - 3 Rounds - 1 Rep of each: ¼ OHS / ½ OHS / 5 Full OHS - 3 Rounds -

Strength WOD – Overhead Squat – 3-3-3-3-3-3-3 (Compare to 11/28/22)

WOD (11/28/22)

21-15-9

Shoulder to Overhead L3-95/65# L2-75/55# L1-55/35#

Sumo Deadlift High Pull

Pull ups L2-Banded L1-Ring Rows

For Time

Warm Up - 200m Run - 30 sec Plank - 30 sec Squat Hold - 30 sec Zig Zag Jump - 30 sec Push up Plank - 30 sec (each) Side Lunge - 30 sec Criss Cross Jumps - 30 sec Hang - 30 sec (each) Lunge (inside hand to sky) - 30 sec Down Dog - 30 sec Up Dog - 1 Lap Shuffle - 30 sec Chicken Wing - 4 Turkish Get ups - Push Jerk 3 Pwr - 2 Rt Split 2 Lt Split - 2 Rounds

Strength WOD - Push Jerk – 7-7-7-7-7-7-7 (Compare to 11/22/22)

WOD - 9 Min AMRAP (Compare to 11/22/22)

3 Over the bar Burpees

4 Clean & Jerks L3-135/95# L2-95/65# L1-65/35#

5 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

Warm Up - 2 Lap Run- 10 Squats - 10 Hollow Rocks - 20 Jumping Jacks - 5 Down/Up Dogs - 10 Push-ups - 20 Zig Zags - 30 sec Push-up Plank -1 Lap Run - 10 Goose Steps - Empty Bar Warm Up - 5 sec Front Rack Hold - 5 sec Front Squat Hold - 3 Rounds - 1 High Hang Squat Clean - 1 Low Hang Squat Clean - 1 Squat Clean - 1 to Knee - 1 to the Hip - 1 Power Pull - 1 Squat Clean - 2 Rounds -

Strength WOD – Clean – 1-1-1-1-1-1-1 (Compare to 11/21/22)

WOD – 10 Min AMRAP

200m Run L2-200m Run L1-100m Run

10 KB Swings L3-55/35# L2-45/25# L1-35/15#

5 Rounds for Time

Warm Up – 2 Laps – 20 Singles – Bear Crawl / Inchworm – 5 Pushups – 5 Sit ups – 5 Squats – 5 Pull ups - 10 Lying Leg Raises (each) – 10 Pushup Plank to Down Dog – 4 Alt DB Snatches (light weight) – 20 Running Singles – 10 Banded Lying Leg Raises (each) – 5 Plank to Down Dog – 4 Alt DB Snatches (add weight) – 20 Double Unders – 5 Burpee Box Jump-overs – 4 Alt DB Snatches (working weight) – 2 Laps -

WOD – CrossFit Open 17.1

10 Alt DB Snatches L3-50/35# L2-40/25# L1-30/15#

15 Burpee Box Jump-overs L3-24/20” L2-20/18” L1-18/16”

20 Alt DB Snatches

15 Burpee Box Jump-overs

30 Alt DB Snatches

15 Burpee Box Jump-overs

40 Alt DB Snatches

15 Burpee Box Jump-overs

50 Alt DB Snatches

15 Burpee Box Jump-overs

For Time

Share the Work / Only one works at a time

10 Deadlifts L3-315/215# L2-225/155# L1-155/105#

20 Calorie Row

30 Calorie Bike

8 Rounds for Time

Warm Up - 2 Laps - 10 Pushups - 5 Down/Up Dogs - 15 sec Table hold - 15 sec Hang - Arm Circles - 10 Rock from Heel to Toe - Ankle Circles - 5 Slo-mo Squats - 30 sec Pride Squat - 10 Side Lunges - 10 Goose Steps - Empty Bar - 5 Good Mornings - 5 Front Squats - 2 Rounds - 1 Lap - Bar Warm Up - Front Squat - 5-4

Strength WOD - Front Squat - 3-3-3-3-3-3-3 (Compare to 11/23/22)

WOD - 15 Min Cap (Compare to 3/23/22)

15 Wall Ball Shots

10 Pullups

5 Burpees

8 Rounds for Time

Warm Up – 2 Laps – (Gather Equipment / Start with Light Weight) 10 Double Unders – 8 SDLHP – 6 Deadlifts – 4 OTB Burpees – 2 Squat Cleans – 1 Lap Shuffle – (Add weight) - 10 Double Unders – 8 SDLHP – 6 Deadlifts – 4 OTB Burpees – 2 Squat Cleans – 5 Banded Pass Thrus – 5 Banded Good Mornings – 2 Rounds – 1 Rounds of movements with the working weight.

WOD – “Groundhog Day” 20 Min AMRAP

1 Squat Clean L3-155/105# L2-115/85# L1-95/65#

2 Over the Bar Burpees

3 Deadlifts L3-155/105# L2-115/85# L1-95/65#

4 Sumo Deadlift High Pulls L3-70/55# L2-55/35# L1-45/25#

5 Double Unders L2-Mix L1-High Jump Singles

Total Reps Completed

Warm Up – 1 Min Bike – Walking Lunge – Side Lunge – Bear Crawl / Inchworm – 30 sec Down/Up/Child – 10 Squats – 10 Pushups – 10 Lying T2B – 10 Pull ups – PVC – Trunk Twist – 5 Good Mornings – 5 Pass Thrus – 5 Back Presses – 10 Around the World – 5 SOTTS Presses – Shoulder Stretch – Gather Equipment – 5 Box Jumps – 5 Push Presses – 5 Toes to Bar – 1 Min Banded Elbow (each) - 5 Box Jumps – 5 Push Presses – 5 Toes to Bar – 1 Min Calf Smash (each) - 5 Box Jumps – 5 Push Presses – 5 Toes to Bar -

WOD – CrossFit Open 12.3 –

18 Min AMRAP

15 Box Jumps L3-24/20” L2-20/18” L1-18/16”

12 Push Presses L3-115/85# L2-95/75# L1-75/55#

9 Toes to Bar L2- Knees AHAP L1-Lying T2B

Rounds + Reps

Warm Up - 10 Lunge Steps - 10 Side Lunge Steps - 10 Pushups - 10 Sit ups - 10 Pull ups - 10 Squats - Arm Circles - PVC - 10 Pass Thrus - 10 Around the World - 5 Back Presses - 5 Slo-Mo Shoulder Presses - Shoulder Stretch - 1 Min (each) Lat Smash (roller) - 1 Min (each) Banded elbow - 30 sec Handstand Hold - Bar Warm Up Shoulder Press - 5 - 3

Strength WOD - Shoulder Press - 1-1-1-1-1-1-1 (Compare to 11/17/22)

WOD - 10 Min AMRAP (9/5/22)

3 Bar Muscle Ups L2-3 C2B Pull ups/3 Ring Dips L3-3 Ring Rows/3 Pushups

6 Wall Ball Shots L3-20/14# L2-16/12# L1-14/10#

25 Double Unders

Rounds + Reps

Warm Up - 100m Run - Goose Step - Side Lunge - 30 sec High Jump Singles - 10 Squats - 10 Push ups - 30 sec running Singles - 10 Pull ups - 10 Lying T2B - 30 sec DUs - Bear Crawl - 5 Down/Up Dogs - 10 Pass Thrus - 10 Around the world - 10 Back Presses - 10 Shoulder Stretch - Movement Prep - 5 Reps of each - 2 Rounds

WOD (12/1/22

50 Box jump L3-24/20” L2-40 @ 20/18” L1-35 @ 18/16”
50 Jumping pull-ups 
50 KB swings L3-35/25# L2-40 @ 30/20# L1-35 @ 25/15
50 Walking Lunge steps L2- 40 reps L1-35 reps
50 Knees to elbows L2-Knees AHAP L1-Lying T2B
50 Push press L3-45/35# L2- 40 @ 40/30# L1- 35 @ 35/25#
50 Back extensions L2- 40 Superman L1-35 Superman
50 Wall ball shots L3-20/14# L2-40 @ 16/10# L1-35 @ 14/8#
50 Burpees L2 - 40 reps L1-35 reps
50 Double unders L2-40 High Jump Singles L1-35 HJS

For Time

Partner WOD - You Go / I Go -

12 Min AMRAP

8 Weighted Lunge Steps L3-45/25# L2-35/15# L1-25/10#

8 Sumo Deadlift High Pull

Rounds + Reps

-Rest 3 Min-

12 Min AMRAP

12/10 Calorie Row L2-10/8 Cal L1-8/6

5 Over the Rower Burpees

Rounds + Reps

Total Rounds + Reps

BRING A FRIEND FRIDAY!

Warm Up - 2 Min Row/Bike - Walking Lunge - Goose Step - Side Lunge - 10 Squats - PVC - 10 Pass Thrus - 10 ATW - 10 Back Press - 10 Pushups - 10 T2B - 10 Pull ups - 200m Run - Bear Crawl - Movement Prep -

WOD – Partners Share the Work / Only One Works at a Time

8 Min AMRAP

20/16 Calorie Bike L2-18/14 Cal L1-16/12 Cal

20 Kettlebell Swings L3-55/35# L2-45/25# L1-35/15#

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

20 Box Jumps L3-24/20” L2-L2-20/18” L1-18/16”

10 Toes to Bar L2-Knees to 90 L1-Lying T2B

Rounds + Reps

-Rest 2 Min-

8 Min AMRAP

10 Handstand Kick Ups / Wall Step ups

20 Alt. Jumping Lunges L2-Same L1-Lunge Steps

Rounds + Reps

Total Rounds + Reps