WOD's

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 @ 20×1
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 @ 20×1
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 @ 20×1
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 @ 21×1
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

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

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

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

10 Handstand Push Ups with Wall and Kip
20 Knees to Elbowss with Kip
30 Pistols on each leg
40 Burpees

• 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