16-20 November

Monday

Back Squat 5x5 

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 85%

1x5 @ 65%

WOD: 6RFT:

20 American KB Swings, 53/35 lbs

15/12 cal assault bike

Tuesday

Power Snatch 5x5

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 80%

1x5 @ 65%

WOD:  3RFT:

24 alternating DB snatches @ 50/35

12 V-ups

400m Run

Wednesday

Deadlift 5x5

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 85%

1x5 @ 65%

WOD: 18-15-12-9-6-3

Deadlift, 185/125 lbs

Toes-to-Bar

Thursday

Hang Power Clean 5x5

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 80%

1x5 @ 65%

Push Press 5x5

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 85%

1x5 @ 65%

WOD: 15 min AMRAP

8 DB Front Squats

12 DB Box Step-Ups

100m DB Farmers Carry 30/20 lbs

Friday

Front Squat 5x5

1x5 @ 60%

1x5 @ 65%

1x5 @ 75%

1x5 @ 85%

1x5 @ 65%

WOD: Every 1 minute for 16 minutes, alternating between:

1. Cal Row

2. Push Press

3. Front Rack Lunge

4. Rest

'Murph'

Yep, it's THAT time of year again...

Just as such with any other, the Memorial Day holiday has a different meaning for each of us. What's great about the CF community though is that we'll take any opportunity to make our day just bit more miserable, (so long as it doesn't take much longer than an hour.) This workout provides the perfect opportunity for exactly that, with minimal equipment required. No matter what progress you've made, you're going to feel the pain. I'd recommend breaking the work up, but purists might say that it should be done: all pullups, all pushups, then all squats (I've done it once, won't be doing it again.) I am genuinely sorry that we cannot suffer together this year, but hopefully soon we'll be back at it.

TL;DR

I don't know about you guys, but I just wouldn't feel right going a year without doing one of the most grueling WODs ever crafted. 'Rona or not, let's do this...

'Murph' (Rx, use 20 lb weighted vest or body armor) for time:

1 mile run

then

100 pullups (scaling options: Aussie pullups, ring rows, banded)

200 pushups

300 air squats

then

1 mile run

WOD scaling: half 'Murph'

800 m run 

50 pullups

100 pushups

150 air squats

800 m run

partner 'Murph'

1 mile run together

then, shared work, 1 person working at a time

100 pullups

200 pushups

300 air squats

then

1 mile run

Post your score to the Facebook page!

16 - 20 March

Monday

Pre WOD 'Annie'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 Rounds, 40 sec work/20 sec rest

min 1: hollow hold to superman

min 2: handstand weight shift/shoulder taps

min 3: slow bar Kip
min 4: wall-facing handstand hold/handstand walk attempt

WOD: 3RFT

9 bar muscle up / C2B

18 T2B

Tuesday

squat

20 reps

@ 5RM - 50lbs

WOD: For Time:

100 alternating DB snatches @ 50/35

50-cal. row

100 bar-facing burpees

Wednesday

E3MOM (6 rounds)

3 push press + 3 push jerk

*last 2-3 rounds ~ 90% 1RM strict press

WOD: AMRAP 6 min

8 thruster @ 115/85

50 double under

3 min rest

AMRAP 6 min

8 thruster @ 115/85

50 double under

Thursday

E2MOM (4 rounds)

4 Power Snatch

then

E2MOM (4 rounds)

3 snatch balance

then

E2MOM (4 rounds)

snatch pull

WOD: 15 min cap

15 chest-to-bar pull-ups

10 overhead squats, 95 /65

15 chest-to-bar pull-ups

10 overhead squats, 135/85

15 chest-to-bar pull-ups

10 overhead squats, 185 / 115

15 chest-to-bar pull-ups

10 overhead squats, 225 / 145

Friday

squat

20 reps

@ 5RM - 45lbs

WOD: 3RFT

10 deadlifts, 315/225

20 deficit handstand push-ups, 4.5-inch deficit

30 front squats, 95 / 65

March 9 - 13

Monday

back squat (warmup!)
20 reps @ 5RM - 60lbs

WOD: 4 RFT
20 Russian KBS @ 70/50 15 cal AB 10 burpee pullup

Tuesday

Pre WOD 'Annie' 50-40-30-20-10 double under abmat situp

4 rounds, NFT 6-8 ring pushups / dips 6-8 pistols (each leg) 6-8 T2B 6-8 high box jumps

WOD: 'Fight Gone Bad' 3 Rounds, 5 min @ each station, 1 min rest:

Wall-ball, 20 pound ball, 10 ft target (Reps) Sumo deadlift high-pull, 75 pounds (Reps) Box Jump, 20" box (Reps) Push-press, 75 pounds (Reps) Row (Calories)

Wednesday

E2MOM (3 rounds) 2 high hang Power Snatch 3 hang power snatch then E2MOM (4 rounds) 2 high hang squat snatch 3 hang squat snatch

877

WOD: 2 RFT (break up as desired)

800m run

60 abmat situps 40 G2OH @ 95/65

Thursday

back squat 20 reps @ 5RM - 55lbs

WOD: 5 RFT

250m row 10 HSPU 50 double under 20 jumping lunges

Friday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: AMRAP 12 min

12 thruster @ 95/65 12 pullups 12 cal AB

12 pushups

March 2 - 6

Monday

E3MOM (6 rounds) 5 Deadlift ~80-85% alt w/ 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift 10 goblet squats

WOD: 5 rounds
20 wallballs @20/14 10 devil's press @ 40/30 400m run

Tuesday

warmup 'Annie'
50-40-30-20-10 double under abmat situps
Skill
HS Skill: 4 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 20 min AMRAP
'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 4 OH Squat then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) snatch pull

WOD: 10-20-30-20-10
Wall Ball 20/14 DB snatch 50/35 40/25

Thursday

E3MOM (6 rounds) 3 strict press + 3 push press *last 2-3 rounds ~ 90% 1RM strict press

WOD: 15 min AMRAP
12 cal AB 9 box jumps @ 24/18 6 S2OH @ 95/65

Friday

"E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: 3RFT
1k row
15 over rower burpee
20 T2B
25 DB thruster @ 45/35

February 24 - 28

Monday

E2MOM (5-6 rounds) 3 tempo Back Squat [31X1] then alternating E2MOM (3 rounds) 6 DB single leg RDL 6 DB Bulgarian split squat (each leg)

WOD: 6RFT
20 OH walking lunges @ 45/35 200m run 10 goblet squats @ 50/35 250m row

Tuesday

Pre WOD 'Annie' 50-40-30-20-10 double under abmat situps

NFT: 10-8-6-4-2 Pullups Box Jumps 30/24 T2B Box Jumps

WOD: AMRAP 15
12 Cal row 12 burpee over rower 12 KB Swing @ 70/50

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: 'Running Randy'
3RFT
400m run 25 Snatches @ 75/55

Thursday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: For Time 15-12-9-6-3
man-makers @ 35/25 burpee pullup Cal AB

Friday

8 rds E2MOM: 1x Power Clean 2x Front Squat 3x Push Jerk

WOD: EMOM (14 min)
Odd: 6x G2OH @ 115/105 + 40m sprint (down&back) Even: 8x box jumps @ 30/24" + 40m sprint (down&back)

February 17 - 21

Monday

Presidents Day WOD!

Tuesday

Pre-WOD " 'Annie'
50-40-30-20-10 double under abmat situps"

strict Pullups: 10-8-6-4-2 ring dips: 2-4-6-8-10 EMOM 8-12x lateral jumps

WOD: 4 RFT 15x Air Squats 11x T2B 7x HS Pushups 200m run

Wednesday

E2MOM (4 rounds) 2 snatch grip Push Press 3 OH Squat then E2MOM (4 rounds) 2 snatch grip push jerk 3 OH squat

WOD: death by (1+1, 2+2, 3+3...)
G2OH @ 95/65 OHS

Thursday

E3MOM (6 rounds) 3 push press + 3 push jerk *last 2-3 rounds ~ 90% 1RM push press

WOD: E3MOM (4 rounds, 2 min rest between)
10 burpee box jump 20 wallball max cal AB

Friday

E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: 'FrAnnie'
30-20-10 Thruster @75/55 DU Pullups abmat Situps

February 10 - 14

Monday

Deadlift 5-3-3-2-2-1-1-1 *singles should be 95+% of 1RM then 4 rounds 8 Bulgarian split squat (each leg)

WOD: 4 RFT 10 power clean @ 115/75 10 walking front rack lunge 50 double under 10 walking front rack lunge

Tuesday

pre wod  'Annie'
50-40-30-20-10 double under abmat situps

4 rounds, NFT 6-8 strict/weighted/banded pullup 10-12 HSPU 10-12 kipping Pullup 30' HS walk / shoulder taps

WOD: 5 RFT 15 T2B 15 wallball 15 box jump @24/20"

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between) 2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

6 rounds (with full recovery) 16 top to top DB Bench 8 bent over barbell row

WOD: 8 min Tabata (alternating each round) A: DB S2OH @ 45/35 B: slam ball 40/30 3 min rest then 8 min Tabata (alternating) A: pullup B: KBS

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WODL 20-15-10-5 thrusters @ 95/65 double under x2 deadlift @ 225/155 cal AB

February 3 - 7

Monday

E3MOM (5-6 rounds) 5 Back Squat (last 3 rounds should be 85-90% 1RM) then 4x8 RDL @ 50-60% working weight

WOD: 30-20-10

single DB box step over @ 50/35 24/20 wallball pullup

Tuesday

Pre-WOD WOD 'Karen'

50-40-30-20-10

double under

abmat situps

HS Skill: 3 Rounds, 40 sec work/20 sec rest min 1: C2B pullup min 2: handstand weight shift/shoulder taps min 3: bar dip min 4: wall-facing handstand hold/handstand walk attempt

then 

8-10 min muscle-up transitions / attempts 

WOD: E4MOM (4 rounds)

15/12 cal bike 15 HSPU or 25' HS walk 15 T2B

Wednesday

E2MOM (3 rounds) 3 hang power snatch then E2MOM (5 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: AMRAP 4 min (4 rounds, 2 min rest between)

2 burpees 2 snatch @ 95/65 4 burpees 4 snatch 6 burpees 6 snatch ....

Thursday

E3MOM (6 rounds) 3 strict press + 3 push press last 2-3 rounds ~ 90% 1RM strict

WOD: 3 RFT

10 DB thruster @ 45/35 20 DB Lunge 30 Abmat situp 40 double under

Friday

E2MOM (5 rounds) 2 hang power clean + 2 hang squat clean then E2MOM (4 rounds) 2 power clean + 2 squat clean

WOD: for time

400m row 25 S2OH @ 115/75 400m row 25 front squats 400m row 25 power clean

January 27 - 31

Monday

E3MOM (5-6 rounds) 3 deadlift (last 3 rounds should be @ 85-90%) then goblet squat accumulate 75 total @ 50/35

WOD: For Time

$$$ 400m run 3 rounds 10 squat clean @ 135/95 15 KBS @ 70/50 20 jumping lunges

Tuesday

for skill, not time 10-8-6-4-2 strict HSPU strict T2B plyo pushup onto plates strict pullup / false grip / ring pullup

WOD: For Time

25 wallball 50 double under 50 wallball 100 double under 25 wallball 50 double under

Wednesday

E2MOM (4 rounds) 3 snatch grip Push Press 2 OH Squat then E2MOM (4 rounds) 3 snatch grip push jerk 2 OH squat then 10 - 15 min working on snatch pulls

WOD: 6 RFT

12 box jump @ 30/24" 12 g2OH @ 95/65 12 bar facing burpee

Thursday

6 rounds (with full recovery) 4 Tempo DB Bench [31X1] 8 bent over DB row 1 min jump rope active recovery between sets

WOD: 'J.T.'

21-15-9 Handstand Push-Ups Ring Dips Push-Ups

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WOD: For Time

partner A: 21-15-9 partner B: 9-15-21 Assault bike thruster @ 115/85 T2B

January 21 - 25

Monday

E2MOM (5 rounds) 4 Tempo Back Squat [31X1] then E3MOM (4 rounds) 8 Barbell Hip Thrust 6 Bulgarian split squat (each leg)

WOD: AMRAP 16 min

32 KBS @ 53/35 24 goblet squat 16 box jump @ 24/20 8 burpee

Tuesday

40 sec on / 20 sec off

min 1: bar kip / muscle up attempt min 2: slow HSPU kip (no press) min 3: pullup negatives min 4: inverted burpee

WOD: 20 min AMRAP

'Cindy' 5 pullups 10 pushups 15 air squats or 'Mary' 5 HSPU 10 pistol squats 15 pullup

Wednesday

E2MOM (4 rounds) 3 hang power snatch then E2MOM (4 rounds) 3 snatch balance then E2MOM (4 rounds) 3 Hang squat Snatch

WOD: 4 rounds:

30 OH walking lunges 95/65 20 over-bar burpees

Thursday

E3MOM (6 rounds) 3 push press + 3 push jerk

WOD: For Time (teams of 2)

50 pullups 75 wallballs 100 Cal bike 75 KBS 50 T2B

Friday

E2MOM (3 rounds) 2 hang power clean 3 Front Squat then E2MOM (3 rounds) 2 power clean 3 front squat then E2MOM (5 rounds) 3 squat clean

WOD: For Time (teams of 2)

3000m row

*one partner must be holding deadlift @ 205/155; alternate as frequently as necessary

January 13 - 17

Monday

E3MOM (6 rounds) 5 Deadlift ~80% 1RM 10 'high' Box Jump then 5 rounds 5 (each leg) single leg DB Deadlift (increasing) 10 goblet squats (increasing)

WOD: For Time

27,21,15,9,6,3 Wall Ball 20/14 Deadlifts 135/95

Tuesday

HS Skill: 4 Rounds, 40 sec work/20 sec rest min 1: hollow hold to superman min 2: handstand weight shift/shoulder taps min 3: slow bar Kip min 4: wall-facing handstand hold/handstand walk attempt

WOD: 7 RFT

50 DU 9 HSPU 50 DU 11 pullups

Wednesday

E2MOM (4 rounds) 3 snatch grip Push Press 2 OH Squat then E2MOM (4 rounds) 3 snatch grip push jerk 2 OH squat then 10 - 15 min working on snatch pulls

WOD: 4 RFT

250m row 24 KBS @ 50/35 250m row 12 DB Squat Snatch @ 70/50

Thursday

6 rounds (with full recovery) 6 Tempo DB Bench [31X1] 6 bent over barbell row

WOD: 15 min Death By:

burpee pullup thruster @ 95/65

Friday

E2MOM (3 rounds) 2 hang power clean 2 jerk then E2MOM (3 rounds) 2 power clean 2 jerk then E2MOM (5 rounds) 1 squat clean 1 jerk

WOD: 10 RFT

10 cal bike 4 G2OH @ 135/95 8 T2B

January 6 - 10

Monday

E3MOM (5 rounds)

5 Back Squat

then 

E3MOM (4 rounds) 

5 RDL

then 

E3MOM (3 rounds)

5 Bulgarian split squat (each leg)

WOD: 12 min AMRAP

30 wallballs

20 OH plate rear lunge 45/35

10 cal row

Tuesday

alternating Gymnastics push/pull strict Pullups: 10-9-8-7-6-5-4-3-2-1 ring dips: 1-2-3-4-5-6-7-8-9-10

WOD: 5 RFT

15 box jumps @ 30/24" 

10 strict HSPU

50 double under

10 pullup

Wednesday

E2MOM (5 rounds)

2 power snatch + 3 OH squat

then

E3MOM (5 rounds)

3 pos pause (3 sec at catch) snatch [squat to bottom for each rep, after pause]

then

10 - 15 min working up to heavy single

WOD: 'Isabel' For Time
30 snatch @ 135/95

Thursday

E3MOM (6 rounds)

3 strict press + 3 push press

WOD: 15 min 'AMThAP' As Many Thrusters As Possible* @ 115/85

*EMOM 5 burpee

Friday

E3MOM (5 rounds)

2 hang power clean + 2 hang squat clean

then 

E2MOM (5 rounds)

4 clean pull

then 

10-15 min working up to heavy clean

WOD: 3 RFT
10 clean @ 155/105
15 T2B
20 cal bike