WOD

WOD

8 minute AMRAP of
8 KB swings (use a heavy KB)
8 burps

WOD

Run 800m
50 frogleg situps
25 chest to ground pushups
run 400m
50 frogleg situps
25 chest to ground pushups
run 800m

WOD

5 rounds of

16 overhead KB walking lunges (medium weight)
400m run

So you'll have one KB in each hand overhead counting each step as one. The weight should be enough that you have to take a rest and you should not be able to hit these unbroken.

WOD

3 rounds of:
1 minute max effort row
1 minute max effort KB swing
1 minute max effort stationary lunge
then
3 rounds of
1 minute max effort ab mat situps
1 minute max effort step ups
1 minute max effort up/downs

WOD

15 minute AMRAP
100m sprint
10 OH press (m:50/f:30)
10 HR pushups
10 knees to elbow (15 hanging leg raises)

WOD

3 rounds for time of:
400m run
40 walking lunges
30 "V" ups
20 pushups
10 (4count) mountain climbers

WOD

WOD

5 rounds
200m run
5 burpees
8 kb thrusters

WOD

Run 1 mile


This 1 mile should one of the hardest and fastest 1 mile runs you've ever done. If you have a weight vest, wear it. If you have an altitude mask, wear it. 

WOD

WOD

10 minute team WOD of max effort slam balls with one person working at a time. However at the top of every minute everyone has to stop and complete 15 pushups before the team continues to work. Then we will take a 5 minute break and do a 10 minute team AMRAP of max effort sumo deadlift highpulls. Same rule applies where only one person is exercising but at the top of every minute everyone has to stop and do 15 pushups before the team member can continue to exercise. Score for each AMRAP is total number reps for the slam balls and sumo high pulls.

WOD

descending ladder from 10 to 1 of

jumping jacks
pushups
squats
"V" ups
burpees

so you'll do 10 of each then 9 of each then 8 of each and so on.

WOD

4 rounds of
500m run
15 burps
20 KB swings

WOD

We will first warm up with some random jumping jacks, jump rope, running in place, etc. NO GETTING OUT OF YOUR CAR AND START SPRINTING!!!

10x100m Victory Hill sprints

Sprints 1-3 are 70%
Sprints 4-7 are 100%
Sprints 8-10 are 70%

WOD

Crossfit Open workout 14.2 modified

Every 3 minutes complete:
 From 0:00-3:00
 2 rounds of:
 10 KB overhead press (m:40/f:30 adjust weight up from Rx not down, if needed)
 10 air squats
 From 3:00-6:00
 2 rounds of:
 12 KB overhead press
 12 air squats
From 6:00-9:00
 2 rounds of:
 14 KB overhead press
 14 air squats
 Etc., following same pattern until you fail to complete both rounds (we will cap it at 21 minutes if your able to keep going)
This workout begins as a standard three-minute WOD of two rounds of 10 overhead press and 10 air squats. If you complete two rounds before the time cap you will rest until the three minutes is up before beginning the next segment. In the second segment, minute 3 to minute 6, you will attempt two rounds of 12 overhead press and 12 air squats. If you complete two rounds before the time cap you will rest until the six minutes is up before beginning the next segment. In the third segment, minute 6 to minute 9, you will attempt two rounds of 14 overhead press and 14 air squats. If you complete two rounds before the time cap you will rest until the nine minutes is up before beginning the next segment. You will continue in this pattern for as long as possible. 16 reps of each during minutes 9 to 12, 18 reps of each during minutes 12 to 15, etc.  Your workout is over whenever you do not complete two full rounds of the couplet within the time cap or 21 minutes, whichever comes first.

WOD

4 rounds for time of:
20 KB swings
farmers carry down Victory Hill
20 Sumo Deadlift Highpull
farmers carry up Victory Hill

WOD

buy in 600m run
then
4 rounds for time of:
10 pullups
20 hand release pushups
30 walking lunges
then
cash out 600m run

WOD

with a clock set at 9 minutes do

2 minutes of up/downs
2 minutes of "V" ups
2 minutes of stationary lunges
1 minute of up/downs
1 minute of "V" ups
1 minute of stationary lunges

High intensity is the name of the game. The WOD is nine minutes but should feel like 20. Let's get it done.

WOD

5 rounds for time of:

10 kb squats (2 kb in front rack position)
10 push press (using same 2 kb from squats)
20 pushups

WOD

Today's WOD is inspired Crossfit's 14.1 Open WOD:

12 minute AMRAP of

30 double unders (75 singles)
15 KB swings (m:60/f:40)