“WOD of the DEAD”
5 rounds
3min AMRAP
3 zombie wall climbs (aka wall climbs)
6 bodyweight cleans
3 bodyweight front squats
2min rest between rounds
Health
Get as high as you can on the wall climbs
Deadlifts and front squats at 1/2 bodyweight
Note: Continue where you left off at each rounds. Score is total reps
Pyro weightlifting
Power snatch
2-2-2-2-2-2-2
Snatch balance
1-1-1-1-1-1-1
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
30 devils press choose weight
Weightlifting
Snatch grip sot press 3×5
Gymnastics
Front planche hold 1min
Core
15 around the world
“GLUTEUS MAXIMUS”
For time:
50ft dumbbell walking lunges 50/35
50 toes to bar
50ft dumbbell walking lunges 50/35
50 alternating dumbbell snatch 50/35
50ft dumbbell walking lunges 50/35
50 alternating dumbbell step ups 50/35 24/20
50ft dumbbell walking lunges 50/35
50 dumbbell clean and jerks 50/35
50ft dumbbell walking lunges 50/35
Health
Dumbbell at 35/25
*Single dumbbell
BURN
30 min AMRAP
Row or bike cals
*Every 2min, perform 10 burpees. Starts with burpees
Accessory work
Shoulders of steel
Arnold press 3×8
Conditioning
Max unbroken barbell thrusters 45/35
Weightlifting
Hip snatch 3×5
Gymnastics
Front planche hold 1min
Core
40 GHD sit ups
Skills
10min EMOM alt min
3 ring or bar muscle ups
3 squat snatch
*Snatch at 60% of 1RM
METCON
8min AMRAP
100 double unders
50 wall balls 20/14
25 chest to bar pull ups
Health
Single unders
Wall balls 14/10
Ring rows
Pyro weightlifting
Squat cleans
2-2-2-2-2-2-2
Jerk
1-1-1-1-1-1-1
Accessory work
Shoulders of steel
Plates lateral raises 3×8
Conditioning
50 cals row or bike
Weightlifting
Clean grip sot press 3×5
Gymnastics
Rope pulls 3×5
Core
L-sit hold 1min
Strength
Back squats
10-8-6-4-2
Note: Aim for the heaviest load at each set
METCON
10min AMRAP
2 clean and jerks 135/95
2 bar facing burpees
4 clean and jerks 135/95
4 bar facing burpees
6
6
8
8
…
Keep adding 2 reps of each until you run out of time
Accessory work
Shoulders of steel
Crossover symmetry x3
Conditioning
5 rounds
15/12 cals bike 1:1 work/rest ratio
Weightlifting
Hip cleans 5×3
Gymnastics
Front planche hold 1min
Core
40 back extensions
“DOUBLE FEATURE”
TEAMWOD
10min to find
4RM front squat
*From the ground*
14min AMRAP
8 sync toes to bar
8 sync single arm dumbbell clean and jerk 50/35
50ft sync single arm overhead lunges 50/35 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
Health
14min AMRAP
8 sync knee raises
8 sync single arm dumbbell clean and jerk 35/20
50ft sync single arm overhead lunges 35/20 (25ftx2)
Note: Clean and jerk sync at the top. Reps can be done with one arm, alternating or switch as needed. Lunges sync at the bottom
BURN
20min AMRAP
20 wall balls 20/14
20 dumbbell deadlifts 50/35
100ft dumbbells farmers carry 50/35 (25ftx4)
*You can substitute dumbbells for kettlebells
Note: Say goodbye to your grip…forever
“TRIFECTA”
Gymnastics
Skills
The bar and ring muscle ups
Note: Muscle ups are a skill. You might be far away from it but don’t let that stop you for working on it. All about skills transfer
10min EMOM alt min
1-2 rope climb or pegboards ascents
8 pistols
Note: Alternate each movement every minute. *Do not perform both in the same minute*
For time:
50 burpee pull ups
Note: For added challenge, perform chest to bar pull ups. If you can’t do a pull ups (yet!), perform a jumping pull up coming out of your burpees.
Weightlifting
5 sets
Snatch complex
1 snatch pull
1 hang squat snatch
1 snatch balance
2 overhead squats
5 sets
Clean and jerk complex
1 clean pull
1 hang squat clean
1 front squat
2 jerks
Note: Both complexes are meant to be lighter. Work on good position and technique. If you can’t or are not comfortable reracking the bar behind the neck for the snatch balance, perform 3 overhead squats instead.
Firebreathers
5 rounds for time:
400m run
15 box jumps overs 24/20
10 dumbbells squats 50/35
5 devils press 50/35
Note: BOoM!
CrossFit Games Open 20.3/18.4
For time:
21-15-9
Deadlifts 225/155
handstand push ups
Directly into
21-15-9
Deadlifts 315/205
50ft handstand walk
Timecap: 9min
Scaled/Health
For time:
21-15-9
Deadlifts 135/95
hand release push ups
Directly into
21-15-9
Deadlifts 185/125
50ft bear crawl
Timecap: 9min
Accessory work
Shoulders of steel
Alternating dumbbell shoulder press 3×10
Conditioning
30 burpees AFAP
Weightlifting
Pendlay row 3×5
Gymnastics
Handstand walk practice 5min
Core
50 GHD sit ups
“Flight simulator”
For time:
5-10-15-20-25-30-35-40-45-50-45-40-35-30-25-20-15-10-5
Double unders
Note: Each set must be unbroken
Health: Single unders, double unders or a mix of both, try to stick with the unbroken
METCON
For time:
21-15-9-6-3
burpee box jump overs 30/24
Wall balls 20/14 11/10
Health
Burpee box jump overs 24/20 (step ups allowed)
Wall balls 14/10 10/9
Pyro weightlifting
Muscle clean + press
1-1-1-1-1
Power clean + push press
1-1-1-1-1
Squat clean + jerk
1-1-1-1-1
Accessory work
Shoulder of steel
Plates lateral raises 3×8
Conditioning
50cals bike
Weightlifting
Squat jerk 3×5
Gymnastics
Front planche hold 1min
Core
L-sit hold 1min with the least amount of breaks
Strength
Snatch balance
1-1-1-1-1-1-1
METCON
10min AMRAP
3 squat snatch 135/95
6 knees to elbows
Introducing the “HEALTH” version of our daily workouts. Similar to the Lite or scaled if you will. This is our way to get our programming to a broader range of athletes. Not that there is anything wrong with “scaled”. The term doesn’t sound right to us. It kind of means you are scaling from something. Aiming for the Rx or Firebreather version is a good goal but it doesn’t have to be. We want to get people moving and remove any possible barrier that could prevent that. Everyone comes from different backgrounds, goals and have a wide range of different fitness levels. It’s important for us to offer something that fits your needs. CrossFit is hard and it can be very intimidating. We want to change that. Everyone can do CrossFit and do our programming. Depending on the days, you might find 3 versions of the workouts, Health, Rx and Firebreather.
Health
10min AMRAP
3 squat snatch
6 knee raises
For the snatch, aim for around 50% of your best snatch balance from today
For the knees to elbows, perform knee raises or just drive your knees as high as you can
BURN
20min AMRAP
25 single dumbbell squats 50/35
50 double unders
100ft bear crawl 25ft foot sections
50 double unders
25 single dumbbell box step ups 24/20 50/35
Accessory work
Shoulder of steel
Arnold press 3×8
Conditioning
1 mile run
Weightlifting
Snatch press 5×3
Gymnastics
Ring support L-sit hold 1min
Core
40 hip extensions
“A dream written down with a date becomes a goal. A goal broken down into steps becomes a plan. A plan backed by action becomes reality“
“RED THEORY”
30min EMOM alt min
10/8 cals bike
10 shuttle runs 25ft
10 burpees
Pyro weightlifting
Muscle snatch
3-3-3-3-3
Power snatch
2-2-2-2-2
Snatch
1-1-1-1-1
Note: All build up
Accessory work
Shoulders of steel
Plates lat raises 3×10
Conditioning
10 rounds
100m row
1:1 work/rest ratio
Weightlifting
Snatch balance 3×5
Gymnastics
5min on ring muscle up transitions
Core
15 strict toes to bar
