Gym WODs

10 rounds for reps of:

30 seconds of burpees
Rest 30 seconds
30 seconds of dumbbell thrusters
Rest 30 seconds

Men use 45 LBS
Women use 30 LBS

Set a target number of reps for each movement and aim to keep it consistent throughout the WOD.

This is a great WOD for 'normalizing' these two challenging movements.

Especially in preparation for the 2020 CF Open!

We will repeat this one in a month.

10 AM Workout of the Day:
"Down and Back Chipper"
800-m run
30 HSPUs
30 DB thrusters
30 box jump-overs
30 power cleans
30 box jump-overs
30 DB thrusters
30 HSPUs
800-m run

Men use: 45 LBS Dumbbell, 115 LBS Bar
Women use: 30 LBS Dumbbell, 75 LBS Bar

Team Variation:
Same standards and reps, split the 30s between the two teammates. Run the 800ms together.

For time:
500m Row
400m Run
300 Single Unders
200m Farmers Carry, HEAVY
100 Double Unders

Can you go sub 10?

Five rounds, 3:00 of work, 1:00 rest, AMRAP:

3-5 Pull Ups
15 Kettlebell Swings
:30 Plank Hold

Pick the hardest variation of a pull up that you can consistently complete 3-5 reps.

Keep the same rep count throughout WOD.

Your score is the total number of pull ups.

Pick up where you leave off each round.

18 minute AMRAP:
5 Back Squats
10 Handstand Push Ups
300 Single Unders
5 Back Squats
10 Handstand Push Ups
500/ 425m Row

Back Squat at your Front Squat weight from Strength.

Back Squats come out of the rack.

Every 1:30 x5 rounds:
2 Hang Clean Shrugs + Hang Power Cleans

Every 1:30 x5 rounds:
2 Hang Power Cleans

7 rounds for time:
20 FT Walking Lunge in as few steps as possible.

Perform :05 L-sit for every step after each round.

(Ex: 6 lunges = :30 L-sit)

Qualifying WOD #1 is inspired by the final event from this year’s CrossFit Games - with a dumbbell twist.

Be sure to read the details below carefully when considering which variation to attempt.


“Dumbbell Standard v1”

For time:
30 Dumbbell Clean & Jerks
30 Bar Muscle Ups
30 Dumbbell Snatches

Men: 45 LBS Dumbbells
Women: 30 LBS Dumbbells

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“Dumbbell Standard v2”

For time:
30 Dumbbell Clean & Jerks
30 Chest to Bar Pull-Ups
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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“Dumbbell Standard v3”

For time:
30 Dumbbell Clean & Jerks
30 Pull-Ups
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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“Dumbbell Standard v4”

For time:
30 Dumbbell Clean & Jerks
30 Jumping Chest to Bar
30 Dumbbell Snatches

Men: 35 LBS Dumbbells
Women: 25 LBS Dumbbells

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WOD DETAILS:

There is a 15-minute time cap.
Clean & Jerks are performed with 2x Dumbbells and are TOTAL reps.
Snatches are performed with 1x Dumbbell and are reps EACH ARM.
All Dumbbell reps come from the floor.
Scoring will be total time to completion.
The ranking will depend on the variation of the WOD that you choose.

(Version 1 automatically ranks above the fastest score for version 2).



You MUST be able to complete half of the prescribed reps in order to meet the minimum scoring requirement.



(ie. 15 Bar MU to do v1, 15 CTB to do v2, etc).

"Split Triplet"
5 rounds for time of:

1 pegboard ascent
100 double-unders
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

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"Partner Split Triplet"
6 rounds for time of:

1 pegboard ascent, each
50 Double Unders, each
10 single-arm dumbbell hang split snatches
10 single-arm dumbbell hang clean and split jerks

Partners alternate who does the snatches/ c&j each round.

Ex: Partner A completes 10 DB SN, Partner B complete 10 C&J, then next round the switch.

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Men use 45 LBS DB
Women use 30 LBS DB

Athletes must alternate arms on each rep of the hang snatch.

Time cap: 20 minutes

For time:

50 Chin Ups
50 Box Jumps
50 Hollow Rocks

Partition the reps any way.

Every 50 total reps, Row 500/425m.

For total load over 20 minutes:

Press 3-3-3
Push Press 3-3-3
Push Jerk 3-3-3

All weight must come from a human rack.