Warm Up - 5:00 row, bike, or ski - :30 couch stretch/leg - :30 jump rope - :30 pigeon pose/leg - :30 jump rope - :30 inchworm walkouts - :30 jump rope - :30 plank hold - :30 jump rope - :30 sit-ups

WOD – “Annie”

50-40-30-20-10  L2-45-35-25-15-10  L1-40-30-20-10-5

Double unders  L2-DUs/Singles L1-Singles

Abmat Sit ups  L2-same  L1-same

For Time

Strength – Shoulder Press – 3-3-3-3-3-3-3 (2:30 per set)

Post WOD - 2 sets:  :30 cobra stretch - :30 Spiderman stretch/side - :30 calf stretch/side

Warm up - 1 set:  :30 row (easy pace) - 10 alternating scorpion stretches - :30 plank hip taps (same side) - :30 row (moderate pace) - 10 alternating Spiderman stretches - 5 single-arm ring rows/arm - :15 ring dip hold, top - :15 ring dip hold, bottom - :30 row (fast pace) - 10 alternating lunges - 10 false grip ring rows - 10 jumping or foot-assisted ring dips - :30 row (sprint pace) - 10 air squats - 10 kipping pull-ups or ring rows - 10 ring dips – Ring muscle up:  5 low-ring muscle-up transitions - 1:00 low-ring practice - 1:00 kipping muscle-up practice – Thrusters:  5 full grip front squats – 5 squat stance push press – 5 thrusters – Build up:  1 squat clean + 2 thrusters – 3 sets –

WOD – 25 Min AMRAP
3 ring muscle-ups
8 thrusters L3-115/75# L2-75/55# L1-55/35#
17 cal row L2-15 cal row L1-12 cal row

 Rounds + reps

Post WOD - 1:00 banded shoulder stretch/arm - 1:00 child’s pose

Warm Up: 2 sets: 10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows OR 5 strict pull-ups - 1 set: 10 plank shoulder taps - 10 wall step up shoulder taps - 3 partial wall walks - 2 wall walks - 1 set: 10 scap pulls - 5 kip swings - 3 knees to waist - 3 knees to armpits - 3 toes to bar -

Partner wod
40 toes-to-bars L2-40 knees to armpits L1-40 hanging knee raises
12 wall walks L2-8 wall walks L1-12 inchworm pushups (arms only)
– One athlete works at a time. Athletes may alternate as they see fit.

3 rounds for time

Post WOD - 1:00 banded shoulder stretch/side

Warm Up - 2 sets:  10 alternating Spiderman stretches - 10 PVC good mornings - 5 PVC pass-throughs - 5 PVC overhead squats – 5 PVC back rack presses - 5 PVC snatch balance – Snatch:  Empty bar - 5 deadlift-shrugs - 5 snatch high pulls - 5 muscle snatches - 5 hang snatches - 5 snatches – Load up:  4 sets:  1 snatch high pull - 1 hang squat snatch - 1 squat snatch – Increase loading to find a starting load for the workout –

Strength - 1 rep on the minute: 

Min 0-5: snatch high pull

Min 6-10: hang squat snatch

Min 11-20: squat snatch

– Score is the heaviest load for each section.

WOD
:20 bike, conversation pace - :20 bike, moderate pace - :20 bike, fast pace

5 sets for total calories

Post WOD - 2 sets: - :30 reach, roll, and lift - 20 banded pull-aparts

Warm Up - :30 casual skips (recovery pace) - :15 high skips (for height) - :30 casual skips - :15 long skips (for length) - :30 casual skips - :15 bunny hops (both feet) - :30 single leg balance (right) - :15 bunny hops (both feet) - :30 single leg balance (left) - :15 tuck jumps - :30 calf stretch (alternate) - :15 squat jumps (absorb landing) - :30 walking leg cradle stretch (alternating) - :30 walking quad stretch (alternating) – with a partner:  Partner 1 | :30 rope straight arm hang - Partner 2 | :30 hollow hold with knees tucked – Switch - Partner 1 | :30 rope pull-ups - Partner 2 | :30 slow jack knives – Switch - Partner 1 | :30 rope hanging knees to chest - Partner 2 | :30 rest – Switch – Box jumps:  10 box step ups – 8 box jumps (step down) – Rope climb:  5 sec straight arm hang – 2 standing foot clamps – 2 climbing foot clamp – 1 rope climb –

WOD - 8 Min AMRAP
8 box jumps L3-24/20” L2-20/16” L1-16/12”
1 rope climb L2-1 climb AHAP L1-2 pull to stands

Rounds + reps

Strength – Front Squat – 3-3-3-3-3-3-3 (3 min per set)

Post WOD - :30 child’s pose (on the box) - :30 calf stretch (on the box) - :30 scorpion stretch (floor) - :30 calf stretch (on the box) - :30 standing quad stretch - :30 forearm stretch (box or floor)

Warm Up - 2 sets:  :20 jumping jacks - 10 sumo-stance good mornings - 10 alternating scorpion stretches - 10 mountain climbers – Rower:  15 pulls (easy pace) – rest :30 – repeat 4 times increasing the intensity each round – 1 set of max effort 10 pulls –

WOD

Every 3:00
250-m row L2-200m L1-150m (work time should be :50 to 1:10)

-rest the remainder of interval-

10 rounds – slowest time

WOD II

Accumulate 100 lying toes to bar

For time (all levels)

Post WOD - 3 sets:  :30 standing straddle stretch - :30 alternating scorpion stretch

Warm Up - 2 sets:  10 Samson stretch lunges - 10 PVC overhead squats - 10 PVC good mornings - 10 hollow rocks - 10 push-ups - 10 ring rows or 5 strict pull-ups – DB push press:  5 dip, hold, stand – 5 strict presses – 5 push presses – DB deadlift:  2 sets of each:  5 reps DB outside feet – 5 reps DB inside feet – Double unders:  15 sec no rope single jump – 15 sec no rope high jump – 15 sec high jump singles – 15 sec double unders / attempts – 1 set:  30 sec double unders / attempts -

WOD
:40 double-DB push presses L3-50/35# L2-40/25# L1-30/15#
:20 rest
:40 double-DB deadlifts
:20 rest
:40 double-unders L2-double-unders/attempts L1-single unders
:20 rest

4 rounds for total reps

Strength – Deadlift – 3-3-3-3-3-3 (3 min per set)

Post WOD - 1 set:
1:00 double-forearm stretch – 1 min low back roller –

Warm Up – 200m run  - :20 high knees - :20 butt kickers - :20 up-downs - :20 Samson stretch/side - 200m run – Toes  to bar:  10 scap pulls - 10 kip swings - 3 kip swings + 3 hanging knee raises - 3 kip swings + 3 knees-to-chest – 3 kip swings + 1 knees to hips + 1 knees to chest + 1 toes to bar – 1 set of max reps T2B (scale) – Wall walks:  10 push up shoulder taps – 10 wall step up shoulder taps – 3 partial wall walks – 2 wall walks -

WOD

800m run L2-600m L1-400m
30 toes-to-bars L2-hanging knee raises to chest L1-lying toes to bar
600m L2-400m L1-300m
10 wall walks
400m run L2-300m L1-200m
30 toes-to-bars
200m run L2-200m L1-100m

For time (20 min cap)

Post WOD - 3 sets:  1:00 pigeon pose/leg - :30 calf stretch/leg

Warm Up - 2 sets: 9/7-calorie row - 5 hang deadlift and shrugs - 5 hang power cleans - 5 box step-ups - 5 box jumps - 6 hang muscle cleans - 6 tall power cleans - 6 hang power cleans - 6 hang power cleans - Build up: 5-5-5

Partner WOD

For time with a partner:

21 hang power cleans L3-135/95# L2-115/75# L1-45/35#
21/15 cal row L2-18/12 cals L1-12/9 cals
15 hang power cleans L3-155/105# L2-125/85# L1-55/40#
15/10 cal row L2-12/9 cals L1-9/7 cals
9 hang power cleans L3-175/120# L2-135/95# L1-65/45#
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.
– Non-working partner can adjust weights while their partner is rowing.

Right into …

21 box jumps L3-24/20” L2-20/16” L1-16/12”
21/15 cal row L2-18/12 cals L1-12/9 cals
15 box jumps L3-24/20” L2-20/16” L1-16/12”
15/10 cal row L2-12/9 cals L1-9/7 cals
9 box jumps L3-24/20” L2-20/16” L1-16/12”
9/7 cal row L2-7/5 cals L1-6/4 cals
– Partner 1 completes all of the work; then, partner 2 completes all of the work.

Score: Total time

Post WOD - 3:00 recovery walk or easy jog with your partner

Warm Up - 12 walking lunges - :20 hang from pull-up bar - 10 kip swings - 10 alternating single-arm dumbbell deadlifts + shrug - 12 dumbbell overhead walking lunges - 3 pull-ups - 3 chest-to-bar pull-ups - 8 alternating single-arm dumbbell muscle snatches - 6 alternating single-arm dumbbell power snatches – Ring muscle ups:  5 low-ring muscle-up transitions - 2:00 low-ring practice - 2:00 kipping muscle-up practice –

WOD – 26.2
80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 pull-ups L2-jumping pullups L1-bent over rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 chest-to-bar pull-ups L2-pullups L1-ring rows

80-foot dumbbell overhead walking lunge L3-50/35# L2-35/20# L1-Walking lunge
20 alternating dumbbell snatches
20 muscle-ups L2-chest to bar pullups L1-jumping pullups

For time

Warm Up - 2 rounds:  :45 single-unders - :45 inchworm + push-ups - :45 hollow rocks - :45 burpee + max-effort jump and reaches – Empty bar:  Push press  - 3 reps hold lockout – 3 reps slow descent – 3 reps tempo – Build up:  5-5

Strength - Push press - 5-5-5-5-5-5-5 (3 Min per set)

WOD
:20 push-ups - :10 rest
:20 sit-ups - :10 rest

8 rounds for total reps

Post WOD - 2 sets:  :30 upward dog - 10 PVC pipe pass throughs

Warm Up - 200-meter run, slow - 5 inchworm + push-ups - 10 front-to-back leg swings - 10 side-to-side leg swings - 10 pike push-ups - 10 alternating Spiderman stretches - 200-meter run, fast – Running drills:  zig zag jumps – criss cross jumps – high skips – quick skips – back skips – broad jumps – heel pulls – 2 sets:  100m – rest 1 min- Wall walks:  2 wall step ups – 2 partial wall walks – 2 wall walks –

WOD
100m run L2-same L1-same
2 wall walks L2-1 wall walk L1-2 inchworm + pushups

10 rounds for time

Strength – Snatch complex – 1 snatch deadlift to knee – 1 snatch deadlift – 1 snatch power pull – 1 power snatch – 1 squat snatch

Post WOD – 1 min banded shoulder stretch/side or 2 min bar/ring hang

Warm Up - 3 sets:  :30 on any machine - 10 Spiderman lunges - 10 Cossack squats (5/leg) - 5 goblet squats - 5 paused goblet squats (:03 pause at the bottom) – Back squat:  Empty bar – 5 reps ¼ squats – 5 reps ½ squats – 5 reps bottom ¼ squats – 5 back squats – Build up:  10-9-8

Strength
Back squat
8-8-8-8-8-8-8 (4 Min per set)

For load

Post WOD - 2 sets:  :30 child’s pose - :15 Samson stretch/leg

Warm up - 3 sets - 1:00 air bike - 10 double-kettlebell deadlifts - 10 Inchworms - 25-meter kettlebell farmers carry – KB hang cleans:  5 KB swings to chest level – 5 KB swings + elbow pulls – 5 KB hang cleans – Load up:  Hang KB cleans – 5-5-5 (end heavier than working weight)

WOD
5000m bike L2-4000m bike L1-3000m bike (under 9 min)
30 KB hang cleans L3-55/35# L2-45/25# L1-35/15#
200m KB farmers carry L3-55/35# L2-45/25# L1-35/15#
3000m air bike L2-2500m bike L1-2000m bike (under 5 min)
20 KB hang cleans
100m KB farmers carry
1000m air bike L2-750m bike L1-500m bike (under 2:30)
10 KB hang cleans
50m KB farmers carry
500m air bike L2-400m bike L1-250m bike (under 1:30)
– Use two kettlebells –

For time (28 Min Cap)

Post WOD - 1:00 forearm stretch - 1:00 thread the needle stretch/side

Warm Up - 1 set:  6-count burpee (coach-led) - 10 front squats - 10 strict presses - 5 burpees – Use an empty barbell – Pullups:  10 scap pulls – 5 jumping slow negative pullups - 3 strict pullups – 2 weighted pullups – Thrusters:  3 full grip front squats (pause bottom) – 3 thrusters (pause at lockout) – 3 thrusters -

Strength – Thruster (from floor) – 3-3-3-3-3-3 (3 Min per set)

WOD
:15 thrusters L3-135/95# L2-95/65# L1-45/35#
:45 rest
:15 weighted pull-ups 50/35# L2-Strict pullups L1-Ring rows
:45 rest
:15 burpees
:45 rest

5 rounds – Total reps

Post WOD – 1 min child’s pose – 1 min pigeon stretch/leg

Warm Up - 10 leg swings/leg (across the body) - 10 leg swings/leg (front to back) - 10 alternating Samson stretches - 10 alternating scorpion stretches - 1 round:  P1: 200-m jog - P2: slow med-ball squats – Switch when P1 returns. - 1 set:  P1: 200-m jog - P2: slow box step-ups – Switch when P1 returns - 1 set:  P1: 20 mountain climbers - P2: 10 med-ball front squats – Switch - 1 set:  P1: 20 double knee tucks in a plank - P2: 10 med-ball push presses – Switch - 1 set:  P1: 20 tuck jumps - P2: 10 wall-ball shots – Switch - 1 set:  P1: 5 box jumps - P2: 5 wall-ball shots (use workout weight) – Switch.

Partner WOD
400m run L2-300m run L1-200m run
30 box jumps L3-24/20” L2-20/16” L1-16/12”
30 wall-ball shots L3-20/14# L2-16/12# L1-14/10#
– Run together, divide box jumps and wall-ball shots as needed.

5 rounds for time L2-4 rounds L1-3 rounds

Accumulate:  1:00 foam roll calf/leg - 1:00 lacrosse ball roll/foot

WOD I
400m run L2-300m run L1-200m run
25 kettlebell swings L3-55/35# L2-45/25# L1-35/15#

3 rounds for time (12 Min Cap)

- Rest 5 Min –

WOD II

500/400m Row L2-400/300m L1-300/200m

25 sumo-deadlift high pulls L3-55/35# L2-45/25# L1-35/15#

3 rounds for time (12 Min Cap)

Time for each segment

Warm up: - 2 sets:  :20 jumping jacks - :20 mountain climbers - :20 Med-ball Russian twists - :20 Med-ball walking lunges - :20 up-downs - :20 box step-overs – Hold the med ball however you choose during the lunges – Wall ball shots:  5 med ball squats – 5 med ball push presses – 5 med ball thrusters – 5 wall ball shots – Box jump/step overs:  10 box step overs – 5 box jumps – 5 box jump overs – Final prep:  10 med-ball box step-overs - 10 wall-ball shots - 10 box jump-overs

CrossFit Open 26.1
20 wall-ball shots L3-20/14# L2-14/10# L1-pick a weight
18 box jump-overs L3-24/20” L2-24/20” L1-pick a height
30 wall-ball shots
18 box jump-overs
40 wall-ball shots
18 medicine-ball box step-overs
66 wall-ball shots
18 medicine-ball box step-overs
40 wall-ball shots
18 box jump-overs
30 wall-ball shots
18 box jump-overs
20 wall-ball shots

For time (12 Min Cap)

Post WOD – 2 sets:  1 min bar hang – 30 sec pigeon stretch/leg

Warm Up - 3 sets:  :20 alternating Spiderman stretches - :20 up-downs - :20 PVC pass-throughs - :30 rest - 3 sets:  :20 air squats - :20 burpees - :20 PVC shoulder presses – Clean & Jerks:  5 clean deadlifts – 5 muscle cleans – 5 front squats – 5 squat cleans – 5 push presses – 5 push jerks – 4 alt. split jerks – Build up:  C&J – 3-2-1

Strength – Clean & Jerk – 1 rep every 2 Min – 15 sets

Post WOD – Accumulate 50 banded pull-aparts and 50 banded lat pull-downs

Warm Up - :30 single-unders - :30 hollow rocks - :30 alternating Samson lunges - :30 single/single/double-under - :30 hollow knee tucks - :30 Spiderman lunges - :30 double-unders - :30 V-ups - :30 inchworms - 1:00 double-under test – Use this as a way to gauge scaling options - 10 jump + touch the target with both hands - 5 up-downs + touch target with both hands - 5 step-up burpees + touch the target with both hands - 5 burpees to a target – Knees to elbows:  10 scap pulls – 5 kips – 5 knees to chest – 5 knees to elbows – Test round:  25 double-unders - 5 burpees to a target - 5 knees-to-elbows– Use workout scaling options –

WOD
100 double-unders L2-50 double unders L1-100 singles
25 burpees to a target L2- 20 burpees to target L1-15 burpees
15 knees-to-elbows L2-15 hanging knee raises to chest L1-15 hanging knee raises to waist
– Perform burpees to your knees-to-elbows bar.

3 rounds for time (15 Min Cap)

Strength – Shoulder press – 3-3-3-3-3 (3 Min per set)

Post WOD - 2 sets:  1:00 child’s pose - 10 scap pull-ups – Hold the top of each scap pull-up for :01.