Back Squat: 10 minutes to find 1RM; then 3 x 3 @ 75% of max; then 2 x 5 @ 50% of max
Between each set do 5-8 Hand Stand Pushups
12 minutes to accumulate as many rounds as possible:
Buy In: 400m Run + 40m OH Walking Lunge (15kg for men; 10kg for women)
[5 Pullups
8 Deload Pushups
11 Rocket Jumps]
Single Arm DB Snatch: 4 x 4 ea arm
Static Bar Hang: 4 x 20 sec
Hand Stand Hold: 4 x 20 sec
Back Squat: 3 x 20
Deload Pushups: 3 x 20
For time…
Buy-In = 20m Lunges
18, 12, 6 of Drop-Squats and V-Ups
Cash-Out = 20m Standing Long Jumps
6 x 30m Resisted Runs
Front Squat: 4 x 3
Weighted Pullups: 4 x 5
Split in to 4 Groups. Each group spends 1’ at each station before switching. Rotate through 2x taking 30 seconds rest between switches:
Tire Flips
Turkish Getups
Sledge Hammer Strikes (8+)
KB Swing
Cross Country Inspired Team Challenge….7am vs 5pm vs 6pm FIGHT!
The entire class runs 800m (score = sum the first and final men and women in each class). Lowest cumulative time wins.
Be a part of the team….where your Cary CrossFit or Athletic Lab t-shirt!
2 mile lake loop trail run. We’ll start at the Gazebo / parking lot and go around the lake from there. Those who finish early should loop back. When done we’ll jog over to the levy for some intervals…
On the levy….6 x 90 sec run w/ 2’ rest
Between each run, do 15 Pushups
Jog back to the grass field for some group stretching
Pullup Max
Squat: 5 x 3
DB Military Press: 4 x 7
For cumulative rep count in 8 minutes:
“Buy In” = 40 kettlebell high pulls, 25 kettlebell swings, 10 goblet squats (24kg men; 16kg women)
Burpees and Lying to Stand (5kg / 4kg) in whatever combination you want
“Cash Out” = same as “Buy In”
Clock starts BEFORE the “Buy In”....athlete has the balance of that 8 minutes to do as many Burpees and / or Lying to Stand as they can in whatever combination they want. Once 8 minutes is reached, everyone finishes with the “Cash Out” (not on the clock)
Power Cleans: 3, 3, 2, 2, 1, 1
Push Press: 4 x 5
Squat: 4 x 12
For 8” do as many rounds as possible
6 KB High Pulls
7 Pullups
8 Lateral Burpees
KB Swing: 5 x 12
While resting do 10 V-Ups w/ Medball
Squat: 5, 4, 3 x 3
3 Rounds for Time:
“Buy In”....300m Run
20m Spiderman Pushup “walk”
20m Walking Lunges
20 MB Catch-n-Throw
20m Crab Walk
20m Walking Lunges
“Cash Out”...300m Run
1 mile warmup run
Static Stretching
Partner WOD….in pairs, relay style on a 30m out and back course. Lots of rounds so verbally call out your round.
600m Shuttle Run (each person runs 30m out and 30m back as fast, each person goes 5 times, slapping hands marks the exchange)
600m Lunge Walk (each person does 30m of walking lunges and 30m run back to the start, each person goes 5 times)
600m Farmers Walk (30m out and back, 5x each person, carrying ONE kettlebell 24kg for men, 16kg for women, exchange hands at the turn around)
600m Shuttle Run w/ Medicine Ball (each person runs 30m out and 30m back as fast as possible carrying a medicine ball (5kg / 4kg), 5x each person)
50 Wall Ball (20lbs / 14 lbs) split however the team wants
Single Leg Squat: 3 x 8 ea
Ab Mat Situp: 3 x 15
Squat Clean: 8 x 1 (working up…this is your warmup for the WOD)
“Transformers”
225 lb Squat Clean
Muscle Ups (must turn out hands at bottom)
Hand Stand Pushups
You choose the rep scheme: 1, 3, 5 OR 2,3,4 for 10 rounds. Once you choose a rep scheme you cannot change.
Clean + Front Squat: 6 x 1+3
Split Squats: 4 x 8 ea
Push Press: 4 x 6
Knees to Elbows: 4 x 12
For 8’ on a Tabata style interval (20 sec on / 10 sec off) alternate between Burpee Pullups & Deload Pushups for cumulative rep count (group may be split in two with half starting on Pushups and Half on Burpee Pullups)
