“All Star Special”
For Time
3 Rounds:
12 Thrusters (95/65)
9 Strict Pull-ups
800 Meter Run
3 Rounds:
9 Thrusters (115/85)
9 Strict Pull-Ups
800 Meter Run
3 Rounds:
6 Thrusters (135/95)
6 Burpee Strict Pull-Ups
800 Meter Run
Score = Time it takes to complete the workout
“The Flip Side”
For Time
3 Rounds:
21 Double Dumbbell Push Press (50/35)
12 Power Snatches (95/65)
Directly Into…
3 Rounds:
21 Bar-Facing Burpees
12 Power Snatches (95/65)
Score = Time it takes to complete the workout
“Hanging on a moment”
5 Rounds For Time:
60 Double Unders
9 Hang Power Cleans (155/105)
1-2-3-4-5 Rope Climbs
Rest 1 Minute After Each Round
Score = Time it takes to complete the workout
“Ball Don’tLie”
Every 2 Minutes Until 150 Reps:
18/14 Calorie Row
Max Wall Balls (20/14)
Score = Time it takes to complete the workout
“Diamond In The Rough”
For Time
10-8-6-4-2:
Strict Pull-Ups
Hand Release Push-Ups
Double Dumbbell Devil’s Press (50/35)
Double Dumbbell Box Step Overs (24″/20″)
Score = Time it takes to complete the workout
“Boulder Shoulders”
AMRAP 12:
30m Double Dumbbell Overhead Carry (50/35)
90 Double Unders
Score = Total Rounds + Meters & Double Unders in 12:00
“Always Remembered”
[Teams of 2]
Buy-In: 2001 Meter Row
4 Rounds:
9 Rope Climbs
11 Bear Complexes (135/95)*
*1 Bear = Power Clean+Front Squat+Push Press+Back Squat+Push Press
Cash-Out: 2977 Meter Row
Score = Time it takes to complete the workout
Break up the work with a partner as needed
“Its Not Over”
[0:00-9:00]
AMRAP 9:**
15 Toes to Bar
10 Deadlifts (115/85)
5 Power Snatches (115/85)
[Kilos = 52/39]
[9:00-15:00]:
Heavy Single Power Snatch
PART 1: FRONT SQUAT
5-5-5-3-3-3-1-1-1
Score = log loads across all 9 sets
PART 2:” FASTBALL”
1 Round For Time:
400m Run
40 Wall Balls (20/14)
400m Run
Score = Time it takes to complete the workout
“Shiner”
On the 4:00 x 5 Rounds:
15/12 Calorie Bike
12 Dumbbell Hang Power Cleans (50/35)
9 Burpee Box Jumps (24″/20″)
Score: Slowest round
“Compounding Interest”
For Time:
5 Rounds of:
30 Double Unders
10 Overhead Squats (95/65)
Directly Into..
1 Round of:
30 Overhead Squats (95/65)
100 Double Unders
Score = Time it takes to complete the workout
9 Am Only!!
“Smitty”
With a partner for time
3 rounds
Run 400 M
40 Power Clean 95/65
40 Front Squat 95/65
40 Push Jerk 95/65
40 Back Squat 95/65
40 Burpee over the Bar 95/65
then
—Run 400m at the end of 3rd round—
Wear a vest if you have one.
“Quagmire”
Every 3:00 for 21:00 (7 Sets):
3 Heavy Back Squat (Athletes Pick Load)
200m Sprint
*Score: Log all lifts. Score is heaviest set.
“Best Foot Forward”
3 Rounds For Time:
100 Double Unders
15 Strict Pull-Ups
30 Single Dumbbell Box Step-overs
Dumbbell: (50/35)
Box: (24″/20″)
*Score = Time it takes to complete the workout
AMRAP 10:
15/12 Calorie Row
9 Double Dumbbell Strict Presses (50/35)
[Rest 5 Minutes]
AMRAP 10:
15/12 Calorie Row
9 Deadlifts (275/185)
*Score = Sum Total of rounds and reps across both AMRAPs
“Rounding Out”
3 rounds for time of:
Row 500 meters
Run 400 meters
30 Abmat sit-ups
“Gwen and Where”
For Time:
1,000 Meter Erg Bike
15 Unbroken Clean and Jerks
1,000 Meter Erg Bike
12 Unbroken Clean and Jerks
1,000 Meter Erg Bike
9 Unbroken Clean and Jerks
1,000 Meter Erg Bike
Every Additional Break:
15/12 Cal Penalty
Barbell: (115/85)
*Score = Time it takes to complete the workout
“Going Down Swinging”
For Time:
10-9-8-7-6-5-4-3-2-1:
Thrusters (95/65)
Toes to Bar
Lateral Barbell Burpees
*Score = Time it takes to complete the workout
“Bait & Switch”
AMRAP 20:
2 Strict Burpee Pull-Ups
4 Power Snatches (135/95)
8 Box Jump Overs (24″/20″)
[On the 0-5-10-15]:
500 Meter Row
*Score = Rounds and Reps Completed at 20:00
“Rundy”
5 Rounds For Time:
400 Meter Run
15 Power Snatches (75/55)
15-12-9-6-3 Double Dumbbell Push Press (50/35)
Score = Time it takes to complete the workout
“Boat Shoes”
For Time:
1,500/1,200 Meter Row
1,200 Meter Run
Rest 3 Minutes
1,000/800 Meter Row
800 Meter Run
Rest 3 Minutes
500/400 Meter Row
400 Meter Run
Score = Time it takes to complete the workout
“Bangers & Mash”
7 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (115/85)
3 Front Squats (115/85)
3 Box Jumps (30″/24″)
Score = Time it takes to complete the workout
“Master of None”
On a 20:00 clock
For Time:
60/45 Calorie Row
30 Strict Pull-Ups
30 Deadlifts (225/155)
15 Bar-Facing Burpees
In Time Remaining Until 20:00:
Work to Establish a Heavy Single Deadlift
“The Grizzly”
3 Rounds For Time:
100m Double Dumbbell Overhead Carry (50/35)
75 Double Unders
50m Bear Crawl
25 Push-Ups
*Score = The time it takes to complete the workout
*Time Cap: 20:00
“Crash Landing”
AMRAP 20:00 W/ PARTNER
Partner 1 – AMRAP of “Nate”:
2 Ring Muscle Ups/Burpee Pull-Ups
4 Handstand Push-Ups/Double Dumbbell Push Presses
8 Kettlebell Swings
Partner 2:
200m Run
3 Clusters
Partners swap places at the completion of the clusters.
Score = Total rounds + reps of “Nate” completed.
“Light Saber”
For Time:
21-18-15-12-9-6-3*
Power Snatch (75/55)
*Before each set of Power Snatch, complete 10/7 Calorie Assault Bike
Score = Time it takes to complete the workout
Bench Press
5×5 Moderate
“Go Fast”
3 Rds
800 M Run
15 V ups
10 Push Ups
AMRAP 4:
21/15 Calorie Row
21 Toes to Bar
21 Front Squats (95/65)
[Rest 4 Minutes]
AMRAP 4:
15/12 Calorie Row
15 Toes to Bar
15 Front Squats (115/85)
[Rest 4 Minutes]
AMRAP 4:
9/6 Calorie Row
9 Toes to Bar
9 Front Squats (135/95)
Score = Rounds and reps across all 3 sets
“On The Go”
For Time:
30/24 Calorie Assault Bike
120 Double Unders
30/24 Calorie Assault Bike
*On the Minute [Starting at 0:00]:
7 Deadlifts (185/135)
*Score = Time it takes to complete the workout
“The Amanda Show”
For Time:
1 Mile Run
Directly Into…
9-7-5
Strict Burpee Pull-Ups
Power Snatch (135/95)
*Score = Time taken to complete the workout
“‘Rowdy”
On a 20:00 Clock:
Buy-In: 2000 Meter Row
Then…
Max Rounds With Remaining Time:
15 Power Cleans (95/65)
12 Box Jump Overs (24″/20″)
9 Thrusters (95/65)
Score = The number of rounds and reps
“Helen”
3 Rounds For Time:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups
Score = The time it takes to complete the workout
“Neat”
AMRAP 15:
3 Strict Burpee Pull-ups
6 Deadlifts (225/155)
9/6 Calorie Assault Bike
*Score = The number of rounds and reps completed in 15:00
“Big Mac”
For Time:
800 Meter Run
150 Double Unders
800 Meter Run
50 Burpee Box Jump Overs (24″/20″)
800 Meter Run
Score = The time it takes to complete the workout
PART 1. ON A 12:00 CLOCK BUILD TO A HEAVY SQUAT CLEAN
1 Squat Clean every :90 (8 sets)
1-1-1-1-1-1-1-1
*The first 3 sets can be treated as warm-ups with the last 5 sets as “work sets”
*Increase the load every round
*Score = Log all 8 sets
*Sets 1-3 – Warm-Up
*Sets 4-8 – Work Sets
“Elizabeth”
For Time:
21-15-9 reps for time of:
Squat Clean (135/95)
Ring Dips
Score = The time it takes to complete the workout
“ASAP As Possible”
For Time:
500/450m Row
10 Toes to Bar
500/450m Row
15 Toes to Bar
500/450m Row
20 Toes to Bar
500/450m Row
25 Toes to Bar
500/450m Row
30 Toes to Bar
500/450m Row
“31 Heros”
[PARTNER WORKOUT]
AMRAP 31:00
8 Thrusters (155/105)
6 Rope Climbs
11 Box Jumps (30/24″)
*This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
“Hangry”
AMRAP 20:
15 Toes to Bar
12/9 Calorie Assault Bike
9 Hang Power Snatches (95/65)
6 Dumbbell Strict Presses (50/35)
“Yall Come Back Now”
5 Rounds For Time:
100 Meter Double Dumbbell Farmers Carry (50/35)
30 AbMat Sit-ups
10 Barbell Power Cleans (115/85)
“Buy & Hold”
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Thrusters (75/55)
[Rest 4 Minutes]
AMRAP 8:
Buy-In: 800 Meter Run
Time Remaining:
30 Double Unders
15 Overhead Squats (75/55)
[PART 1]
Every 2:00 for 10:00:
Complete 2 Touch & Go Power Cleans
Increase loads across each set
“Power Chord”
[PART 2]
AMRAP 10:
15/12 Calorie Row
3 Power Cleans (135/95)
15/12 Calorie Row
6 Power Cleans (135/95)
15/12 Calorie Row
9 Power Cleans (135/95)
15/12 Calorie Row
12 Power Cleans (135/95)
“Chips & Dip”
For Time:
1 Mile Run
60 Reverse Deficit Lunges (front foot on a 45# plate, lunge backwards)
35 Strict Pull-Ups
40 Bar-Facing Burpees
30 Power Snatches (135/95)
“Like A Thief In The Night”
AMRAP 10:
10/7 Calorie Assault Bike
1 Legless Rope Climb
“Demonstration”
3 Rounds For Time:
800 Meter Run
50 Wall Balls (20/14)
20 Alternating Single Dumbbell Devil Presses (50/35)
“Diameter”
4 Rounds For Time:
500 Meter Row
9 Deadlifts (275/185)
18 Double Dumbbell Push Press (50/35)
Score = The time it takes to complete the workout
AMRAP 13:
10 Lateral Barbell Burpees
1 Round of “Macho Man”
10 Lateral Barbell Burpees
2 Rounds of “Macho Man”
10 Lateral Barbell Burpees
3 Rounds of “Macho Man”
10 Lateral Barbell Burpees
4 Rounds of “Macho Man”
10 Lateral Barbell Burpees
5 Rounds of “Macho Man”
Continue Adding 1 Round of ‘Macho Man” after each set of 10 Lateral Bar Burpees until 13:00 expires
1 Round of “Macho Man” = 3 Power Cleans + 3 Front Squats + 3 Push Jerks
[Barbell: 155/105]
“Wild Card”
On the 10:00 x 3 Rounds:
30/24 Calorie Row
200 Meter Run
30/24 Calorie Assault Bike
200 Meter Run
“Snake Bite”
[PART 1]
For Time:
21-15-9:
Power Snatches (95/65)
15-12-7
Strict Pull-ups
[PART 2]
SNATCH COMPLEX (For Load & Quality)
From 10:00-18:00:
In the remaining time:
1 Snatch Grip Deadlift + 1 Squat Snatch(Or Power) + 1 Overhead Squat
Score = Log heaviest load
“Get There”
For Time:
10 Rounds For Time:
15 Abmat Sit-ups
15 Double Dumbbell Floor Press (50/35)
*Every 2:00: 100m Farmers Carry (50/35)
*Score = Time it takes to complete the workout
