====== WOD's ====== [[.hero_wods]] [[.girls_wods]] [[.travel_wods]] [[.team_wods]] [[.brutal_wods]] [[.home_wods]] 50 Wall ball 40 DU 30 KB swings 20/20 alternating lunges (20 kg viktskiva) 10 strikta pull-ups With a running Clock: Mins 1 & 2: 400m Run + AMRAP OHS, 135/95 Min 3: Rest Mins 4 & 5:35/25 Calorie Row 4 AMRAP Wall Balls, 20/14 Min 6: Rest Mins 7 & 8: 400m Run + AMRAPHSPU Mins 9: Rest Mins 10 & 11:35/25 Calorie Row 4 AMRAP OHS, 135/95 Min 12: Rest Mins 13 & 14:400m Run + AMRAP Wall Balls, 20/14 Min 15: Rest Mins 16 & 17:35/25 Calorie ROW + AMRAP HSPU 3 rounds for time of: 5 rope ascents, 15-foot 25 ring dips 100 squats Every minute, on the minute, for 16 minutes: Even minutes – 10 Heavy Kettlebell Swings Odd minutes – 10 Burpees PERFORM in 6 minutes: 10 Ring Push Ups  8 Strict Bar Pull Ups  6 Walk Up to Handstand Hold Against Walls A1. Push press: 2-2-2-2, vila 90s A2. Strikta chin-ups / viktad: 2-3/ reps @21×0 x4 sets, vila 2 min B. 5 min @80-85%5 Styrkeryck (40/25kg) 5 Chest To Bar pull-ups/ 5 Kipping Pull-ups ( vartannat varv CTB pull ups, vartannat varv vanliga pull ups) C. 10 min @90% 5 Push press/Push/power jerk (50/35kg) 7 Marklyft (samma vikt) 30 Double-unders D. 4 min @100% 400m Rodd Resterande tid AMRAP Lateral burpees över Rodden Utförande A1. Bygg upp till en tungt set, gå närma max om det känns bra. A2. Alla sets ska göras med tyngre motstånd. B. Håll ett något högre tempo öva på bra ”thought and go”-teknik i Power Snatch och snabba reps i Pull UpsVila 5 min innan C. C. Öka hastigheten/ intensiteten i jämförelse med B.Vila 10 min innan D. D. Gå in hårt på rodden och ge sen allt på burpees. In front of a clock set for 12 minutes: 4 minutes of clean and jerks, 135 lb. 4 minutes of rowing 4 minutes of burpees 10-to-1: strict pull ups strict toes to bar Each time you come off the bar perform 10 superman rocks 50 Kettlebell Swings (24/16 kg) 50 Burpee Box Jump Overs (24/20?) A. På en 10 minuters time cap 60 Wallball (20/14Ib) 40 Svingar (24/16kg) 80 Double-unders Resterande tid: Max antal meter Rodd B. 2-punkts Planka: 12-16 reps x 3 sets, vila 1 min mellan Utförande A. Se till att göra en grundlig uppvärmning innan du sätter igång. B. Stå på armbågar och tår i starten. Lyft upp en arm och motsatt ben, alternera mellan sidor. Rör dig sakta och kontrollerat. A. Återgå till rodden och ro så långt du kan om du hinner klart alla reps i alla övningar under 12 min. Killar gör 1000m rodd och 40 pull-ups. Tjejer gör 800m rodd och 25 pull ups *Vila 10-15 min innan B. 10-8-6-4-2: Burpee Chest to Bar Pull Ups with Kip Box Jump Toes to Bar Four 5-minute quarters for max reps in teams of three of: 3 Box Jump Overs 6 Dumbbell Push Press 9 Kettlebell Swings A. AMRAP i 12 min: 1000m/800m Rodd 80 Knäböj 40/25 Kipping Pull-ups 25 Burpees (utan hopp i toppen) B. 7 Varv @80-85% 4 Toes to bar 6 Hantelpush press- ta en något lättare vikt 8 Boxhopp (60/50cm, gå ned) Five sets for times of: 225/155 lb. Deadlift x 10 reps Push-Ups x 15 reps Run 400 Meters A. Four sets of: Bench Press x 6-8 reps @ 20X1 Rest 90 seconds Toes to Bar x 10 reps @ 1010 Rest 90 seconds B. For time: 10 Ring Dips 1 Pull-Up 9 Ring Dips 2 Pull-Ups . . . and so on, down to, 1 Ring Dip 10 Pull-Ups 3 ROUNDS: 2 Rope Climbs with Spanish Wrap 20 Pistols each leg 15 Dips Workout of the Day A.For time: 40 Wall Ball Shots (30/20 lbs) 20 Chest-to-Bar Pull-Ups 30 Wall Ball Shots 15 Chest-to-Bar Pull-Ups 20 Wall Ball Shots 10 Chest-to-Bar Pull-Ups 10 Wall Ball Shots 5 Chest-to-Bar Pull-Ups B.Deadlift *Set 1 – 10 reps @ 55% of 1-RM *Set 2 – 10 reps @ 65% *Set 3 – 6 reps @ 75% *Set 4 – 8 reps @ 80% *Set 5 – 6 reps @ 85% *Set 6 – 4 reps @ 95% Rest 2-3 minutes between sets. Every minute, on the minute, for 10 minutes perform: Wall Ball Shots x 10 reps 3 Burpees Workout of the Day A.Complete as many rounds and reps as possible in 8 minutes of: 135/95 lb. Thruster x 5 reps 135/95 lb. Power Clean x 10 reps Pull-Ups x 15 Reps Rest 4 minutes, and then B.Complete as many rounds and reps as possible in 8 minutes of: 20 Kettlebell Swings (24/16 kg) 30 Walking Lunge Steps 40 Double-Unders Rest 4 minutes, and then C.Complete as many rounds and reps as possible in 8 minutes of: 10 Burpees 20 Push-Ups 30 Anchored Sit-Ups Every Minute on the Minute for 10 minutes: Max Bar Pull Up on the odd minute Max Dip on the even minute L-sit 60 s HSPU 10 DU 20-50 Amrap 15 min Deadlift 80% RM1 10 Row 500m Pass A. På tid @85-90%30 Burpees 40 Thrusters (20/15kg)50 Kipping Pull-ups / Butterfly pull-ups B. 8 Varv på tid @85-90% 4 Wallball (20/14lb) 6 Armhävningar 8 Svingar (24/16kg) In front of a clock set for 15 minutes: 1 minute of Squats 2 minutes of Double-unders 3 minutes of Push-ups 4 minutes of Back extensions 5 minutes of Pull-ups 10 Pullups strict 10 High boxstep w 15 kg 20 DU For time: Row 500 meters 50 GHD Sit-ups Row 1,000 meters 30 GHD Sit-ups Row 2,000 meters 20 GHD Sit-ups 4 sets @ 85-90% i olika ordning till varje set 500m Rodd 15 Wall ball (20/14lb) 40 Double-unders 12 Burpees 15 Sit-ups Backsquat 4 reps 75% 3 reps 85% 1 reps 95% 4-8 reps 80% For time 37 min 1-2-3-4-5-6-... KB Swing 20/16 Wallball 9/6 Gymnast-V Burpees Utfallssteg m viktplatta 15/10 HRPU “Just Nine Minutes” Three sets for max rounds of: 60 seconds of Hang Power Clean 60 seconds of Front Squat 60 seconds of Push Press 60 seconds of Rest (Prescribed loads are 95 lbs. for men and 65 lbs. for women – light enough to make continuous motion a reasonable goal. Scale up or down as you see fit.) For time: 48 Pull-Ups 48 Kettlebell Swings 600 Meter Run 36 Wall Ball Shots 36 Alternating Dumbbell Snatches 600 Meter Run 23 Box Jump Overs 23 Toes to Bar 600 Meter Run 21-15-9: Burpee Box Jump Knees to Elbows with Kip Workout of the Day A.Four sets of: Turkish Get-Ups x 2-3 reps each arm Rest 60 seconds Kettlebell Swings x 20 reps Rest 60 seconds B.Five rounds for time of: Thrusters x 10 reps Sit-Ups x 20 reps 100 Meter Run Four sets for times of: 135/95 lb. Thruster x 5 reps 32/24 kg Kettlebell Swings x 10 reps Double-Unders x 20 reps Rest 90 seconds Workout of the Day A. Four sets of: Weighted Pull-Ups x 3-4 reps @ 20X1 Rest 60 seconds Weighted Pistols x 6 reps each leg Rest 60 seconds B. Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots Rest exactly 3 minutes, and then . . . Complete as many rounds and reps as possible in 5 minutes of: 10 Sit-Ups 20 Mountain Climbers (each step is one rep) Three rounds for time of: Wall Ball Shots x 30 reps (9kg.) Toes to Bar x 20 reps Workout of the Day In teams of four, perform 3 rounds each, advancing to the next station only once the team member in front of you has moved on (congo-line style): 15 Box Jump-Overs (24?/20?) 20-Meter Bear Crawl with Dumbbells 25 Kettlebell Swings (32/24 kg) 30 Wall Ball Shots 10-to-1: Weighted Dip Weighted Bar Pull Up Four rounds for time of: Row 400 Meters Run 400 Meters 4 sets @ hög hastighet rakt igenom setet 3-4 Muscle-up / 7-9 Chest To Bar pull-ups 35 Double-unders 400m Rodd 10 Liggande Fällkniv *Vila 5 minuter aktivt mellan seten “Hard Cindy” Complete as many rounds as possible in 20 minutes of: 5 Weighted pull-ups, 15 kg 10 Push-ups with feet on 30” box 15 Squats holding a 20 kg plate Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 45 Strict pull-ups Start new every 10 minutes even if not ready with previous Elizabeth Fran Grace Isabel Diane Karen Workout of the Day A little holiday treat, Invictus style. Perform the movements to the tune of “12 Days of Christmas” 1 – 100 Meter Run 2 – Power Cleans (135/95 lb.) 3 – Ring Dips 4 – Dumbbell Ground to Overhead (45/30 lb.) 5 – Burpees 6 – Toes to Bar 7 – Push-ups 8 – Box Jumps 9 – Kettlebell Swings (32/24 kg) 10 – Pull-ups 11 – Front Squats (135/95 lb.) 12 – Shoulder to Overhead (135/95 lb.) Three rounds for time of: 10 Strict handstand push-ups 15 Strict ring dips 20 Strict push-ups 45 Strict pull-ups Timecap 60 min 10 Pullups 20 Deadlift 75% (90) 30 Overhead squat 50% (25) 40 Front squat 50% (45) 50 Back squat 50% (55) 60 Wallball 9/6 70 KB swing 24/16 (32) 80 Situps 90 Airsquat 100 DU/300 SU Row to 60 min Three sets for max reps/cal of: 60 seconds of Toes to Bar 60 seconds of Dumbbell Ground to Overhead 60 seconds of Row for Calories Rest 60 seconds between sets Four sets of: Overhead Squat x 6-8 reps Rest 45 seconds Ring Rows x 10-12 reps @ 2111 Rest 45 seconds Suitcase Carry x 100 feet each arm Rest 45 seconds 3 varv 10 Clean & Jerk Spring m viktplatta 20/15 kg 5 strict pullup Utfalls-steg m viktplatta OH 20/15 kg Workout of the Day A. Four sets of: Bench Press x 4-6 reps Rest 30 seconds 45-60 second Side Plank each side Rest 60 seconds B. Five sets for max reps (of Ring Dips): In 60 seconds, complete 10 Burpees and then as many reps as possible of Ring Dips Rest 60 seconds between sets Workout of the Day A. Five sets of: Back Squat x 5 reps Rest 2-3 minutes between sets B. Three rounds for time of: 30 Walking Lunges 30 Anchored Sit-Ups 400 Meter Run Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24?/18?) 7 Burpees 7 Kettlebell Swings (24/16 kg) One of CrossFit’s toughest WODs, this workout consists of 1.6 km run 100 pull-ups 200 push-ups 300 bodyweight squats 1.6 km run Workout of the Day Five sets for times of: 350 Meter Row or 300 Meter Run 10 Dumbbell Ground to Overhead (45/25 lbs) 5 Wall Climbs Workout of the Day A. Five sets of: Bench Press x 2-3 reps @ 20X1 Rest 30 seconds Toes to Bar x 8-10 reps (challenge yourself to do these strict – no swinging – and at a controlled tempo) Rest 2 minutes B. Two sets of: Complete as many rounds and reps as possible in 4 minutes of: 5 Ring Dips 10 Pull-Ups 15 Kettlebell Swings (24/16 kg) Rest 60 seconds between sets and pick up where you left off Pass A. Öva Pistols/enbensknäböj och Muscle-up i 8-10 minuter B. 10 sets @ hög hastighet rakt igenom setet 3-5 Chest To Bar pull-ups/Kipping Pull-ups 5 Hantelthruster 5 Boxhopp (60/50cm) 5 Burpees 15 Double-unders *Vila 90s aktivt Utförande A. Öva tekniken med få reps och sets och undvik att gå till utmattning i nåt set. B. Rör dig snabbt med ett bra utförande i varje övning. Försök att få ungefär samma tid varje varv. Välj en hantelvikt som tillåter obrutna set. Pass A. Öva Pistols/enbensknäböj och Muscle-up i 8-10 minuter B. 10 sets @ hög hastighet rakt igenom setet 3-5 Chest To Bar pull-ups/Kipping Pull-ups 5 Hantelthruster 5 Boxhopp (60/50cm) 5 Burpees 15 Double-unders *Vila 90s aktivt Utförande A. Öva tekniken med få reps och sets och undvik att gå till utmattning i nåt set. B. Rör dig snabbt med ett bra utförande i varje övning. Försök att få ungefär samma tid varje varv. Välj en hantelvikt som tillåter obrutna set. Bar Muscleup Handstand/walk For time 15 min 20 Ryggdrag TRX 2 Armgång 10 GHD situps 10 Back extension GHD For time: 40 Wall Ball Shots 300 Meter Run 20 Burpees 300 Meter Run 40 Wall Ball Shots “Maggie” 50 reps for time of: Burpee Push-up Jumping-Jack Sit-up Handstand Demo of the movement; http://media.crossfit.com/awset/CrossFit_MaggieClip_h264_52d5a6ba894f6_SD.mp4 [youtube]http://www.youtube.com/watch?v=LxxDDM0Tl9Y[/youtube] For time: 40 Wall Ball Shots 20 Pull-Ups 30 Wall Ball Shots 15 Pull-Ups 20 Wall Ball Shots 10 Pull-Ups 10 Wall Ball Shots 5 Pull-Ups For time: 40 Wall Ball Shots 300 Meter Run 20 Burpees 300 Meter Run 40 Wall Ball Shots For time 20 min 5 Deadlift 110 kg 2 Weighted Pullups 10+ kg 4 Weighted Pushups, djupa (distans) 25 kg 5+5 Ryggdrag m tunga KB 36 kg 2 Djupa HSPU (distans) 10 Turning situps w KB 24 kg “Cindy XXX” Complete as much as possible in 20 minutes of: 10 Pull-ups 20 Push-ups 30 Squats 15 Pull-ups 30 Push-ups 45 Squats 20 Pull-ups 40 Push-ups 60 Squats 25 Pull-ups 50 Push-ups 75 Squats 30 Pull-ups 60 Push-ups 90 Squats For time 20 min 5 Deadlift 110 kg 2 Weighted Pullups 10+ kg 4 Weighted Pushups, djupa (distans) 25 kg 5+5 Ryggdrag m tunga KB 36 kg 2 Djupa HSPU (distans) 10 Turning situps w KB 24 kg For time: 40 Kettlebelll Swings (24/16 kg) 20 Burpees 800 Meter Run/1000 m row 30 Kettlebell Swings 15 Burpees 600 Meter Run /750 m row 20 Kettlebell Swings 10 Burpees 400 Meter Run /500 m row Pass A. i 10 min @80% 250m Rodd 10 Hängstyrkefrivändning (40/25kg) 10 Boxhopp (60/45cm GÅ ned) B. i 10 min @80% 10 Hantelpush press eller push jerk (14/10kg) 10 Sumomarklyft med KB (32/24kg) 8x 15m Shuttle Run C. i 10 min @80% 10 Burpees 3-5 Strikta pull-ups/Strikta chin-ups 5/5 Enarmssving (24/16kg) 40 Double-unders 3 rounds 60s L-sit 20 DU/60 SU 10 Pullups Workout of the Day A. Four sets of: Front Squat x 5 reps @ 21X1 Rest 90 seconds DB External Rotation x 10-12 reps each arm @ 2020 Rest 90 seconds B. For time: Row 1000 Meters Overhead Walking Lunge x 20 steps (45/25 lbs) Burpees x 30 reps Overhead Walking Lunge x 20 steps (45/25 lbs) Run 800 Meters ===== AMRAP ===== Complete as many rounds and reps as possible in 7 minutes of: 7 Box Jumps (24?/18?) 7 Burpees 7 Kettlebell Swings (24/16 kg) Complete as many rounds as possible in 12 minutes of: 3 Handstand Push-Ups 6 Ring Dips 9 Pull-Ups 300 Meter Run 8 Wall Walks Up to Handstand Hold Against Walls  10 Burpees  12 Jumping Lunges each leg  Zimmerman Complete as many rounds as possible in 25 minutes of: 11 chest-to-bar pull-ups 2 deadlifts, 315 lb. 10 handstand push-ups ===== For time ===== 30-20-10 reps for time of: Body-weight back squats Body-weight bench presses Strict pull-ups Vi och hopp boxen Den ska med överallt! Team av två personer! * 1 Trälåda per lag! * 30 Squat med lådan * 10+10+10/var Boxhopp på tre olika höjder * 30 HSPU i pike med fötterna på lådan * 400m Låd carry , Ta på er en mössa! Och torka av skorna efter! * 30 Pull ups. Bär dit lådan så ni kommer upp. * 30 Shuttle runs med hopp över lådan (mellan långsidorna) * 10+10+10+10 Burpee box hopp där efter varje 10reps boxen ska flyttas till andra sidan salen. For time, complete: 50 Wall Ball Shots (20/12 lbs) 40 Kettlebell Swings (24/16 kg) 30 Burpees 20 Pull-ups 10 Man-Makers (45/30 lb DBs) 20 Pull-Ups 30 Burpees 40 Kettlebell Swings 50 Wall Ball Shots First minute, do 1 Toes to Bar Second minute, do 2 Toes to Bars Third minute, do 3 Toes to Bars And so on, add one more rep each minute Use the remainder of the minute to recover, stop when you cannot complete the number of Toes to Bar within the minute 5 rounds 1 rope 10 HSPU 20 Crossfit-situps 20 Pullups 60 s L-sit i ringar Kryp tvärs boxmattan, rumpa nedåt, framlänges och baklänges 20 Manmakers 10 rounds of: 3 Handstand push-ups 6 Deadlift 102 kg 12 Pull-ups 24 Double-unders 3 ROUNDS: Max Air Squat in 60 seconds Max Handstand Push Ups with Wall and Kip in 60 seconds Max Burpee in 60 seconds Rest 60 seconds between rounds 5 rounds 500 m rodd 10 pushups 10 pullups 5 dips 20 v-situps/xfit-situps Three sets for max reps of: 60 seconds of Wall Ball Shots (20/12 lbs.) 60 seconds of Rest 60 seconds of Power Cleans (135/95 lbs.) 60 seconds of Rest 60 seconds of Box Jumps (24?/20?) 60 seconds of Rest 60 seconds of Burpees 60 seconds of Rest 150 each Jumping pullups KB swing 24/16 Utfalls-steg Gymnasic-V Pushpress 20kg Back extension Wallball 9/6 Burpees DU/450 SU Boxjump 21-15-9 marklyft på kroppsvikt CrossFit situps 40 kg pushpress For time 400m löpning 15 pullups 500m rodd (7.5) 15 pullups 400m löpning 15 pullups 500m rodd (7.5) 3 rounds, for time 10 Boxjumps (70/60 cm) 10 HR Pushups 10 Kettlebell swing (24/16 kg) 10 Burpees 100 Single under (hopprep) A. 5 min @85-90% 200m Rodd 10 Overhead squat (20/15kg) B. 5 min @85-90% 8 Dubbel Kettlebellfrivändning/clean (20/16kg) 10 Boxhopp (60/45cm, GÅ ned) C. 5 min @85-90% 5-7 Toes to bar 4x 12-15m Shuttle Run D. 5 min @85-90% 200m Rodd 10 steg Utfallsgång (händer bakom huvud) E. 5 min @85-90% 15 Ryska Svingar (32/24kg) 25 Double-unders F. 5 min @85-90% 4x 12-15m Bear crawl 30 Löpstegshopprepshopp (kom med namnförslag) Wallballs 9/6 kg Deadlift 80% of bodyweight 40 WB 15 DL 30 WB 12 DL 20 WB 9 DL 10 WB 6 DL Seven rounds for time of: 7 Handstand Push-Ups 7 Burpees 7 Ring Dips 7 Pull-Ups For time: 50 pull-ups 400-meter run 95-lb. thruster, 21 reps 800-meter run 95-lb. thruster, 21 reps 400-meter run 50 pull-ups With a single 2 pood kettlebell: 21 turkish get-ups, right arm 50 swings 21 overhead squats, left arm 50 swings 21 overhead squats, right arm 50 swings 21 turkish get-ups, left arm Sprint 400 meters 25 x Kettlebell Swings Farmer’s Walk with heavy dumbbells the East and West sides of the block Waiter’s Walk with heavy dumbbells the South and North sides of the block 25 x Box Jumps Sprint the East and West sides of the block Walking Lunges on the South and North sides of the block Burpees x 25 Sprint 400 meters with 20 lb. Medicine Ball Workout of the Day 2 Minutes of Rowing (calories) Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Wall Ball Shots x 10 reps Burpees x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Pull-Ups x 10 reps Push-Ups x 10 reps Rest 60 seconds Complete as many rounds and reps as possible in 2 minutes of: Box Jumps x 10 reps Sit-Ups x 10 reps Rest 60 seconds Rotate through the circuit three times for max reps/cals completed at each station. Linda 10-9-8-7-6-5-4-3-2-1 reps for time of: 1 1/2 body-weight deadlift Body-weight bench press 3/4 body-weight clean __A. 12 min @ 70-75%__ 7 Kipping Pull-ups 9 Armhävningar 10 steg Utfallsgång __B. 12 min @ 70-75%__ 5-7 Toes to bar 10 Wall ball 250m Rodd __C. 12 min @ 70-75%__ 8 Ryska Svingar (32/24kg) 14 Mountain climbers 200m Löpning __D. 12 min @ 70-75%__ 6 Enarms Kettlebellryck/snatch vänster arm (16/12kg) 6 Enarms Kettlebellryck/snatch höger arm (16/12kg) 30 Double-unders 20 Kalorier AirDyne __A. i 7 min @ 80-85%__ 8 Kipping Pull-ups 10 Wall ball (20/14lbs) 40 Double-unders __B. i 7 min @ 80- 85%__ 5 Ryska Svingar (32/24kg) 10 Boxhopp (60/45cm, GÅ ned) __C. i 7 min @ 80- 85%__ 10 Hantelpush press (18/14kg) 200m Rodd __D. i 7 min @80-85%__ 8 Toes to bar 8 Goblet squat (24/16kg) 40 Löpstegshopprepshopp (kom med namnförslag) __E. i 7 min @80-85%__ 10 Burpees 200m Löpning __A. i 6 min @85-90%__ 10 Lateral burpees 10 Overhead squat (30/20kg) __B. i 6 min@85-90%__ 8 Kipping Pull-ups 10 Svingar (32/24kg) 6x 12-15m Shuttle run __C. i 6 min @85-90%__ 10 Dubbel Kettlebellfrontböj På minuten (vikter som går att göra obrutna reps med) AMRAP Double-unders resterande tid __D. i 6 min@85-90%__ 200m Rodd 10 Armhävningar med handsläpp __E. i 6 min@85-90%__ 5 Toes to bar 10 Knäböj 15 Kettlebellmarklyft 10 rounds 30s cykel 30s vila 30s wallballs 30s vila 5 sets 5 Burpees AFAP (As Fast As Possible) 20 sek Rodd @100% rest 6x working time Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats - OR - “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups 6 ”Helen” Rounds. 1 Each 4 minute period. So start each 4 minute-interval with: 400m Run 21 Swings (24/16kg) 12 Pull-ups 10 rounds for time of: 3 weighted pull-ups, 45 pounds 5 strict pull-ups 7 kipping pull-ups Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters 5 reps 95-lb. hang power cleans 7 reps 95-lb. sumo deadlift high-pulls 10 reps Dagens pass 4 amraps @ 4 minutes @ 90% of your daily performance level. Rest 3 minutes in between. A. Amrap 4 minutes: 10 Wall Balls (20/14lb to 3,05/2,75m) 8 Toes To Bar B. Amrap 4 minutes: 10 Box jumps (60/45cm, step down) 10 Medicine ball GTOH (20/14lb) C. Amrap 4 minutes: 8 Burpees 24 Double-unders D. Amrap 4 minutes: 200m Run 8 Dumbbell Hang power clean and push press (2 X 20/14kg) Wyk 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets 10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20?) Rest exactly 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 3 Man-Makers 100 Meter Run For time: Kettlebell Swings x 30 reps Push-Ups x 30 reps Run 800 Meters Kettlebell Swings x 20 reps Push-Ups x 20 reps Run 400 Meters Kettlebell Swings x 10 reps Push-Ups x 10 reps Run 200 Meters For time: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x 10 reps Run 200 Meters 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps 5 varv Timecap 20 min 20 Backsquat 50/30 kg 20 DU 20 Pullups 20 Frontsquat 50/30 kg 20 DU 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest 25 varv 200m löp 5 wallballs 1 powerclean 80% av RX på squat-clean A. 3 Varv. Ej på tid 4-6 Pistols/enbensknäböj 4-6 Knees to Elbows 2-3 Wall walks B. 5 Varv på tid @ 90% 100m Löpning 10 Hängstyrkefrivändning (40/30kg) C. 5 Varv på tid @ 90% 100m Rodd 15 Wall ball (20/14lbs) D. 5 Varv på tid @ 90% 40 Double-unders 7-10 Kipping Pull-ups B. 10 min @80% 10 Alt Jumping Lunges 12 KTE in FLR on floor 10 Alt DB Snatch C. 10 min @80% 6-8 HR Push Ups 6-8 Pull Ups 200m Run D. 10 min @80% 700m Row AMRAP DU`s remaining time A1. Amrap 15 minutes: 6 Strict HSPU, 8 Kipping pull-ups, 200m Row (without foot straps) A2. Amrap 15 Minutes: 6 Burpee-tuck jumps, 8 (4/4) Renegade rows with push-up between pulls (20/14kg), 200m Run For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Ball Shots — 800 Meter Run A. 3 Varv. Ej på tid 4-6 Pistols/enbensknäböj 4-6 Knees to Elbows 2-3 Wall walks B. 5 Varv på tid @ 90% 100m Löpning 10 Hängstyrkefrivändning (40/30kg) C. 5 Varv på tid @ 90% 100m Rodd 15 Wall ball (20/14lbs) D. 5 Varv på tid @ 90% 40 Double-unders 7-10 Kipping Pull-ups 1-2-...-8-9-8-7...-1 Burpees Boxjump Xsitups 7 rounds for time of: Row 250 meters 20 GHD sit-ups 30s cykel 30s vila 30s wallball 30s vila Upprepa A. i 7 min @ 80-85% 8 Kipping Pull-ups 10 Wall ball (20/14lbs) 40 Double-unders B. i 7 min @ 80- 85% 5 Ryska Svingar (32/24kg) 10 Boxhopp (60/45cm, GÅ ned) C. i 7 min @ 80- 85% 10 Hantelpush press (18/14kg) 200m Rodd D. i 7 min @80-85% 8 Toes to bar 8 Goblet squat (24/16kg) 40 Löpstegshopprepshopp (kom med namnförslag) E. i 7 min @80-85% 10 Burpees 200m Löpning A. i 6 min @85-90% 10 Lateral burpees 10 Overhead squat (30/20kg) B. i 6 min@85-90% 8 Kipping Pull-ups 10 Svingar (32/24kg) 6x 12-15m Shuttle run C. i 6 min @85-90% 10 Dubbel Kettlebellfrontböj På minuten (vikter som går att göra obrutna reps med) AMRAP Double-unders resterande tid D. i 6 min@85-90% 200m Rodd 10 Armhävningar med handsläpp E. i 6 min@85-90% 5 Toes to bar 10 Knäböj 15 Kettlebellmarklyft Four sets of: Walking Lunges with DBs x 20-24 steps (use the heaviest DBs you can handle) Rest 90 seconds Wall Climbs x 4-6 reps Rest 90 seconds For time: 50 pull-ups 50 push-ups 50 GHD sit-ups 50 back extentions 50 wall-ball shots, 20-lb. ball 50 box jumps, 24-inch For time 30 min 500 m rodd 20 Wallball m vrid 1 Wallwalk 10 Burpee to Pullup/sidohopp 10 Single KB-swing, alter hand 10 TRX rygg-rodd 20 V-situps 20 Superman For time*: 100 Double-Unders 50 Pull-Ups 400 Meter Run 80 Squats 40 Hand-Release Push-Ups 400 Meter Run 60 Kettlebell Swings (24/16 kg) 30 Handstand Push-Ups 400 Meter Run *30 Minute cap Start new every 10 minutes even if not ready with previous Elizabeth Fran Grace Isabel Diane Karen Timecap 60 min 30 Manmaker 8/5 kg 3 Deadlift 90% 30 HSPU 50 Pullup 50 TRX pullups 50 Xfit situps 5 Shuttlerun 100 Airsquat 30 Toe to bar/Knee to elbow 3 Deadlift 90% 50 DB snatch 20/12 kg Farmers walk 36/24 kg 30 Dips 2 rope climb/5 skalade 50 wide Pushup 50 Superman 50 Burpees 3 Deadlift 90% 1500 m Row Five sets for times of: Run 400 Meters 5 Ground to Overhead (185/135 lbs) 5 Bar Muscle-Ups 10 Strict Handstand Push-Ups Four sets of 3-minute sprints of either: “Cindy” 5 Pull-Ups 10 Push-Ups 15 Air Squats - OR - “Mary” 5 Handstand Push-Ups 10 Pistols (alternating legs) 15 Pull-Ups In teams of two, with only one partner working at a time*, complete: 100 Kettlebell Swings 400 Meter Run 100 Dumbbell Shoulder to Overhead 400 Meter Run 100 Goblet Squats 400 Meter Run 100 Burpees *Teammates will perform the 400 Meter Runs together and must stay within arms reach. 5 rounds of 300 Meter Row Sprint 10 Burpee Box Jump Overs 20′ Dumbbell Bear Crawls 3 rounds for time of: 25 GHD sit-ups 50-foot handstand walk 50-foot overhead walking lunge, 155 lb. 50 cal row 50 GHD 50 Wallball 50 Boxjump over 21-15-9 Complex For time: 8 deadlifts, 155 lb. 7 cleans, 155 lb. 6 snatches, 155 lb. 8 pull-ups 7 chest-to-bar pull-ups 6 bar muscle-ups 6 deadlifts, 155 lb. 5 cleans, 155 lb. 4 snatches, 155 lb. 6 pull-ups 5 chest-to-bar pull-ups 4 bar muscle-ups 4 deadlifts, 155 lb. 3 cleans, 155 lb. 2 snatches, 155 lb. 4 pull-ups 3 chest-to-bar pull-ups 2 bar muscle-ups ”Filthy Fifty” in team of two: A1. For time: 50 Box jump 60/45cm, 50 Jumping pull-ups 50 Kettlebell swings 16/12kg, Walking Lunge, 50 steps, 50 Knees to elbows 50 Push press 20/15kg, 50 Back extensions 50 Wall balls 20/14 lbs, 50 Burpees, 50 Double unders 7 minute AMRAP: 21 Jump Rope Double Unders  14 Pistols  7 Push Ups 2014 Regional Event 6 For time: 50-calorie row 50 box jump overs, 24 inch 50 deadlifts, 180 lb. 50 wall-ball shots, 20-lb. ball 50 ring dips 50 wall-ball shots, 20-lb. ball 50 deadlifts, 180 lb. 50 box jump overs, 24 inch 50-calorie row 5 sets 5 Burpees AFAP (As Fast As Possible) 20 sek Rodd @100% *Vila 6 X arbetstiden Triple 3 3000-meter row 300 double-unders 3-mile run (4.8 km) AMRAP 30 min: 200m Run with Medball 20/14 lbs 5-7 Strict/kipping HSPU 5/5 DB Snatch @ medium weight 14 Box Jumps 60/45cm (Walk down) Complete as many rounds as possible in 20 minutes of: 185-lb. hang power cleans, 3 reps 6 strict ring dips 9 box jumps, 30-inch 27 double-unders With a continuous running clock, perform the following: 0:00 – 1000 Meter Row 5:00 – 50 Burpees 10:00 – 30 Strict Pull-Ups 15:00 – 50 Wall Ball Shots 20:00 – 30 Box Jump Overs 25:00 – 800 Meter Run B. 12 min @80% 5-8 Pull-Ups 30 DU`s 2-4 Wall Walks 250m Row C. 12 min @80% 7 Double KB Clean (24/16kg) 7 Burpees 12 Wall Balls (20/14lbs) 200m Run D. 12 min @80% 4x 12-15m Farmers Walk (32/24kg) 10 Alt Step Ups (60/45cm) 2 x 12 -15m Bear Crawl A. ”Freja” 21-15-9 reps av: Burpees, Svingar (24/16kg), Pull-ups. Time Cap: 8 minutes Active rest for 5-10 minutes. B. Amrap 12 minutes: 3 Slow Strict Dips, 3 Slow Strict Chin-ups Complete as many rounds and reps as possible in 5 minutes of: 10 Pull-Ups 10 Wall Ball Shots (20/12 lbs.) Then rest exactly 5 minutes, before completing . . . As many rounds and reps as possible in 5 minutes of: 10 Toes to Bar 10 Jumping Lunges Complete as many rounds as possible in 5 minutes of: 5 Burpees 10 Wall Ball Shots (20/12 lbs.) Chipper For time: 15-ft. rope climbs, 10 ascents 100-meter walking lunge 50 dips 100-meter walking lunge 10 muscle-ups 6 ”Helen” Rounds. 1 Each 4 minute period. So start each 4 minute-interval with: 400m Run 21 Swings (24/16kg) 12 Pull-ups 10 rounds for time of: 3 weighted pull-ups, 45 pounds 5 strict pull-ups 7 kipping pull-ups Complete as many rounds as possible in 20 minutes of: 95-lb. thrusters 5 reps 95-lb. hang power cleans 7 reps 95-lb. sumo deadlift high-pulls 10 reps 4 amraps @ 4 minutes @ 90% of your daily performance level. Rest 3 minutes in between. A. Amrap 4 minutes: 10 Wall Balls (20/14lb to 3,05/2,75m) 8 Toes To Bar B. Amrap 4 minutes: 10 Box jumps (60/45cm, step down) 10 Medicine ball GTOH (20/14lb) C. Amrap 4 minutes: 8 Burpees 24 Double-unders D. Amrap 4 minutes: 200m Run 8 Dumbbell Hang power clean and push press (2 X 20/14kg) Wyk 5 rounds for time: 225-lb. front squats, 5 reps 15-foot rope climbs, 5 ascents Run 400 meters with a 45-lb. plate Five sets of: Complete as many rounds and reps as possible in 3 minutes of: 3 Pull-Ups 6 Burpees 9 Kettlebell Swings Rest 3 minutes between sets 10 rounds for time of: 5 pull-ups 5 push-ups 5 rounds for time of: 10 GHD sit-ups 10 back extentions 2 rounds for time of: 25 wall-ball shots, 20-lb. ball 25 box jumps, 24-inch Complete as many rounds and reps as possible in 5 minutes of: 5 Burpees 5 Pull-Ups (chest-to-bar pull-ups for advanced athletes) Rest exactly 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 6 Ring Dips 9 Box Jump Overs (24/20″) Rest exactly 5 minutes Complete as many rounds and reps as possible in 5 minutes of: 3 Man-Makers 100 Meter Run For time: Kettlebell Swings x 30 reps Push-Ups x 30 reps Run 800 Meters Kettlebell Swings x 20 reps Push-Ups x 20 reps Run 400 Meters Kettlebell Swings x 10 reps Push-Ups x 10 reps Run 200 Meters For time: Deadlift x 15 reps (using 75% of today’s heavy triple) Hand-Release Push-Ups x 30 reps Run 800 Meters Deadlift x 10 reps Hand-Release Push-Ups x 20 reps Run 400 Meters Deadlift x 5 reps Hand-Release Push-Ups x 10 reps Run 200 Meters Bell 3 rounds for time of: 185-lb. deadlifts, 21 reps 15 pull-ups 185-lb. front squats, 9 reps 5 varv Timecap 20 min 20 Backsquat 50/30 kg 20 DU 20 Pullups 20 Frontsquat 50/30 kg 20 DU The Ghost 6 rounds of: 1 minute of rowing 1 minute of burpees 1 minute of double-unders 1 minute rest 25 varv 200m löp 5 wallballs 1 powerclean 80% av RX på squat-clean A. 3 Varv. Ej på tid 4-6 Pistols/enbensknäböj 4-6 Knees to Elbows 2-3 Wall walks B. 5 Varv på tid @ 90% 100m Löpning 10 Hängstyrkefrivändning (40/30kg) C. 5 Varv på tid @ 90% 100m Rodd 15 Wall ball (20/14lbs) D. 5 Varv på tid @ 90% 40 Double-unders 7-10 Kipping Pull-ups B. 10 min @80% 10 Alt Jumping Lunges 12 KTE in FLR on floor 10 Alt DB Snatch C. 10 min @80% 6-8 HR Push Ups 6-8 Pull Ups 200m Run D. 10 min @80% 700m Row AMRAP DU`s remaining time A1. Amrap 15 minutes: 6 Strict HSPU, 8 Kipping pull-ups, 200m Row (without foot straps) A2. Amrap 15 Minutes: 6 Burpee-tuck jumps, 8 (4/4) Renegade rows with push-up between pulls (20/14kg), 200m Run For time: Row 1000 Meter — 30 Pull-Ups 40 Burpees 50 Wall Ball Shots — 800 Meter Run A. 3 Varv. Ej på tid 4-6 Pistols/enbensknäböj 4-6 Knees to Elbows 2-3 Wall walks B. 5 Varv på tid @ 90% 100m Löpning 10 Hängstyrkefrivändning (40/30kg) C. 5 Varv på tid @ 90% 100m Rodd 15 Wall ball (20/14lbs) D. 5 Varv på tid @ 90% 40 Double-unders 7-10 Kipping Pull-ups 1-2-...-8-9-8-7...-1 Burpees Boxjump Xsitups 7 rounds for time of: Row 250 meters 20 GHD sit-ups 30s cykel 30s vila 30s wallball 30s vila Upprepa A. i 7 min @ 80-85% 8 Kipping Pull-ups 10 Wall ball (20/14lbs) 40 Double-unders B. i 7 min @ 80- 85% 5 Ryska Svingar (32/24kg) 10 Boxhopp (60/45cm, GÅ ned) C. i 7 min @ 80- 85% 10 Hantelpush press (18/14kg) 200m Rodd D. i 7 min @80-85% 8 Toes to bar 8 Goblet squat (24/16kg) 40 Löpstegshopprepshopp (kom med namnförslag) E. i 7 min @80-85% 10 Burpees 200m Löpning A. i 6 min @85-90% 10 Lateral burpees 10 Overhead squat (30/20kg) B. i 6 min@85-90% 8 Kipping Pull-ups 10 Svingar (32/24kg) 6x 12-15m Shuttle run C. i 6 min @85-90% 10 Dubbel Kettlebellfrontböj På minuten (vikter som går att göra obrutna reps med) AMRAP Double-unders resterande tid D. i 6 min@85-90% 200m Rodd 10 Armhävningar med handsläpp E. i 6 min@85-90% 5 Toes to bar 10 Knäböj 15 Kettlebellmarklyft Four sets of: Walking Lunges with DBs x 20-24 steps (use the heaviest DBs you can handle) Rest 90 seconds Wall Climbs x 4-6 reps Rest 90 seconds 10 st Clean 60/50 20 burpee pullups 30 st marklyft 100/70 40 st wallballs 9/6 50 st hantelsnatch 25/20 60 st DU 700 m rodd 800 m löp 700 m rodd 60 du 50 hantelsnatoh 40 wallballs 30 marklyft 20 burpee pullups 10 Clean 400m run 10 Boxjumps 20 Thrusters 45/30 30 Pullups/Ringrow 40 DU 50 Lunges OH 20/15 40 DU 30 Pullups/Ringrow 20 Thrusters 45/30 10 Boxjumps 400m run 10-10-10 9-9-9 8-8-8 ... 1-1-1 Power Snatch - Hang Snatch - Overhead Squat ===== Gymnastic WOD's ===== 10-9-8-7-6-5-4-3-2-1: V Up Roll over Superman Rock Roll back over 30 sek bearcrawl 21-18-15-12-9-6-3 Burpees Pullups DU HSPU Airsquat HRPU 30 sek krabbgång 100 Push Ups Every time you break, perform 3 V Ups and 5 Superman Rocks (change Pushups to e.g. Pullups, HSPU, etc.) 20 Strict Bar Pull Ups 15 Strict Dips 10 Hollow Rocks 20 Strict Bar Pull Ups with Underhand Grip 15 Push Ups with hands turned out & around and fingers point towards your toes 10 Hollow Rocks PERFORM 10-to-1: Strict (Ring) Dip Strict (Bar) Pull Up PERFORM: AMRAP for 3 minutes: 10 Air Squats 8 Toes to Bars 6 Push Ups Rest 2 minutes Repeat the AMRAP for 3 minutes: 10 Air Squats 8 Toes to Bars 6 Push Ups Try to match the number of reps or do better in the second round! Ten rounds for time of: 12 Burpees 12 Pull-ups PERFORM "Cindy" for 10 minutes: 5 Bar Pull Ups 10 Push Ups 15 Air Squats ~~CLEARFLOAT~~ * Run 1/2 mile 50 air squats - 3 rounds. * 10 push-ups 10 sit ups 10 squats - 10 rounds. * 200 air squats for time. * "Susan" Run 200m 10 squats 10 push ups 5 rounds. * Sprint 200m and do 25 push ups, 3 rounds. * 10 Handstand push ups and a 200m run 3 rounds. * Tabata squats and tabata pushups. * 5 push ups 5 squats 5 sit ups, 20 rounds. * Walk 100 meters on your hands, even if it is 2 meters at a time. * 10-9-8-7-6-5-4-3-2-1 sets of sit-ups and a 100 meter sprint between each set. * Invisible Fran...21-15-9 of air squats and push ups for time. * Spend a total of 5 minutes in a handstand, or headstand. If you are using the headstand do not stay over a minute at a time. * Run 1 mile for time. * 10 push ups 10 air squats and 10 sit ups, 6 rounds for time. * Do one air squat and take one breath, ( you can breath all you want while you do the squat or squats) do 2 and take 2 breaths etc...up to 10, and then come back down to one. * 3 vertical jumps 3 squats 3 long jumps - 5 rounds. * Handstand 30 seconds and 10 squats, 8 rounds. * 10 push-ups 100M dash 10x. * Tabata squats. * 5x 400M sprints. * 10 X 100 m dash. * 25 pressing snatch balances each arm. No weight. * Run 1 mile, lunging 30 steps every 1 minute. * Handstand 30 seconds and 20 air squats, 5 rounds. * 10 handstand jackknife to vertical jump, 10 handstand jackknife to tuck jump, 10 handstand jackknife to straddle jump. * 100 air squats. For time. * 4x 25 jumping squats * 10 vertical jumps, 10 push ups, 10 sit ups, 4 rounds...for time. * 10 air squats every 1 minute of your 1 mile run. * 100 burpies for time. * Run 1 mile for time. * 10 push-ups 10 squats 10 sit ups 10 rounds. * 10 vertical jumps, run 400 meters, 5 rounds. * Spend a total of 3 minutes in a handstand. * 100 air squats for time. * Handstand 1 minute, hold bottom of the squat for 1 minute, 5 rounds. * Sprint 100 meters, Walk 100 meters, 10 rounds. * 100 push ups for time. * Run 1 mile for time. * 10-9-8-7-6-5-4-3-2-1 Burpies and Sit ups. * 50 sit-ups, 400 meter run or sprint or walk. 3 rounds. * 10 walking lunges, 10 push-ups, 10 rounds. * 50 split jumps for time. * Workout...Handstand for 30 seconds or 5 handstand push ups...400 meter run. 4 rounds. * 10 burpies, 100meter sprint 10x for time. 10 Handstand Push Ups with Wall and Kip 20 Knees to Elbowss with Kip 30 Pistols on each leg 40 Burpees ==== Gymnastic movements ==== * Benböj * Boxhopp upp på låda * Benböj med upphopp * Burpees * Utfall * Utfall med hopp * Gående utfall * Sidoutfall * Jumping Lunge each leg * * Pushups * Wide * Narrow * One hand * Side-to-side; wide pushups, lower chest towards each hand * Spiderman-pushups; knä vid armbåge när går ner (fot i luften eller i marken) * Axelpress * HSPU * Planka (räkna exempelvis att 5 sekunder är en repetition) * Sidoplanka * Mountainclimbers * Crossfit-situps * X-situps (left hand to right foot) * V-sit * Pre-Lsit * L-sit * Hög planka, fötterna på glidande underlag (handduk), dra in ett ben i taget, alt. båda benen samtidigt. * Bergsklättring med armhävning samtidigt som ett ben dras upp mot bröstkorgen. * Pike roll out - armhävningsställning med benen på pilates-boll, rulla ut tills armarna är utsträckta framåt, rulla ihop och lyft rumpan upp som ett upp-och-nedvänt V. * Stå med raka ben och händerna i marken framför fötterna. Promenera händerna framåt så långt du orkar. Promenera in fötterna mot händerna. * Knees to elbow * Toes to bar * GHD * Rollover - flat on floor, straight legs, straight arms above head, roll from front to back, do not use hands. * Krabban * Bear crawl * Pull-ups * Pullups under table/bed * GHD ~~CLEARFLOAT~~ * Dips * Turkish getup - Ligg på rygg, vikt i ena handen i skulderhöjd med rak arm. Res dig upp mha. andra handen utan att böja armen med vikten. Vikten skall hela tiden vara uppe i luften. * Jumping Jack’s, sänk inte armarna under axelhöjd. * Jämfota-hopp sidledes utan paus mellan hoppen. * Snabba-fötter, var 20 sekund ner på mage och upp igen. * Muscle-up