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CF WOD List

CF WOD List

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The CrossFit Warm-up
3 rounds of 10-15 reps
-Samson Stretch (Lunges w/arms locked out overhead)
-Overhead Squat
-Shoulder Press
-Sit-up
-Back-extension
-Pull-up
-Dip
* Note that for a workout that's dip or pull up-centric, you might want to
do something else in the warm-up.
$CALING WEIGHT
&se a weight that's manageable to you, or use a percentage of the weight
prescribed. Assume the "generic" male CrossFitter weighs 175 and the
prescribed weight is 95 lbs. Thus, you'd pick a weight that's approximately
55% of your bodyweight.
The Benchmark Girls
Angie
O 100 Pull-ups
O 100 Push-ups
O 100 Sit-ups
O 100 Squats
For Time
Barbara
O 0 Pull-ups
O 0 Push-ups
O 0 Sit-ups
O 50 Squats
5 rounds for time
Chelsea
O 5 Pull-ups
O 10 Push-ups
O 15 Squats
Each min on the min for 0
min
Cindy
O 5 Pull-ups
O 10 Push-ups
O 15 Squats
As many rounds as possible
in 0 min
iane
O Deadlift 5 lbs
O andstand push-
ups
1-15-9 reps, for time
Elizabeth
O Clean 15 lbs
O #ing Dips 1-15-9 reps, for time
2
Fran
O Thruster 95 lbs
O Pull-ups 1-15-9 reps, for time
Grace
O Clean and Jerk
15 lbs 0 reps for time
Helen
O 00 meter run
O 1.5 pood
Kettlebell swing x
1
O Pull-ups 1 reps
rounds for time
Isabel
O Snatch 15
pounds 0 reps for time
ackie
O 1000 meter row
O Thruster 5 lbs
(50 reps)
O Pull-ups (0 reps)
For time
aren
O all-ball 150
shots For time
Linda
(aka "3 bars of
death")
O Deadlift 1 1/ B
O Bench B
O Clean / B
10/9/8/7/6/5////1 rep
rounds for time
ary
O 5 andstand
push-ups
O 10 1-legged
squats
O 15 Pull-ups
As many rounds as possible
in 0 min
Nancy
O 00 meter run
O Overhead squat
95 lbs x 15
5 rounds for time




The "other" Girls/Named Workouts
Lynne O Bodyweight bench 5 rounds for max reps
3
press (e.g., same
amount on bar as
you weigh)
O pullups
elly
O #un 00 meters
O 0 box jump,
inch box
O 0 all ball shots,
0 pound ball
Five rounds for time
T
In honor of Petty
Officer 1st Class
eff Taylor, 30, of
Little Creek, VA,
who was killed in
Afghanistan une
2005
O andstand push-
ups
O #ing dips
O Push-ups
1-15-9 reps, for time
ichael
In honor of Navy
Lieutenant ichael
cGreevy, 30, of
Portville, NY, who
was killed in
Afghanistan une
28 2005.
O #un 800 meters
O 50 Back
Extensions
O 50 Sit-ups
rounds for time
urph
In memory of
Navy Lieutenant
ichael urphy,
29, of Patchogue,
N.Y., who was
killed in
Afghanistan une
28th, 2005.
This workout was
one of ike's
favorites and he'd
named it 'Body
Armor.'
O 1 mile #un
O 100 Pull-ups
O 00 Push-ups
O 00 Squats
O 1 mile #un
For time.
Partition the pull-ups, push-
ups, and squats as needed.
Start and finish with a mile
run. If you´ve got a twenty
pound vest or body armor,
wear it.
Annie
O Double-unders
O Sit-ups
50-0-0-0 and 10 rep
rounds; for time
FIGHT GONE BA
In this workout you move from each of five stations after a minute.
This is a five-minute round from which a one-minute break is
4
allowed before repeating. e´ve used this in and 5 round versions.
The stations are:
1. all-ball - 0 pound ball, 8 ft target. (#eps)
. Deadlift high-pull 75 pounds (#eps)
. Box Jump - 0¨ box (#eps)
. Push-press 75 pounds (#eps)
5. #ow - calories (Calories)
The clock does not reset or stop between exercises. On call of
"rotate¨, the athlete/s must move to next station immediately for
good score. One point is given for each rep, except on the rower
where each calorie is one point.
TABATA INTERVAL$
For twenty seconds do as many reps of the assigned exercise as you
can - then rest 10 seconds.
#epeat this seven more times for a total of 8 intervals, minutes
total exercise.
The score is the least number of reps for any of the eight intervals.
TABATA THI$
Tabata Intervals (0 seconds of work followed by 10 seconds of rest
repeated 8 times) is applied in turn to the Squat, #ower, Pullups,
Sit-ups, and Push-ups with a one minute rotation break between
exercises. Each exercise is scored by the weakest number of reps
(calories on the rower) in each of the eight intervals. During the one
minute rotation time allowed the clock is not stopped but kept
running. The score is the total of the scores from the five stations.
Some performance insights and a scoring example from Mark
Twight:
1. Lying down between exercises lowers # faster than standing,
sitting or walking, indicating better recovery in the short 60
second rest.
. Alternating upright exercise (squat, pull-up) with prone or
seated exercises produces lower heart rates, and allows
greater overall level of work
. #owing first reduces reps on all other exercises
. #owing reps are not seriously affected if done last
5. Improvement happens really fast when the workout is done
consistently (bimonthly).
5
6. igh number of reps may be maintained for greater number
of sets as fitness improves. #ep totals do not necessarily
improve per set, but now I can do 6 sets of 7 pull-ups rather
than doing 11, 8, 5, , , , , , etc. which suggests that
local area endurance and lactic acid tolerance improve with
this protocol.
$coring Example:
A total score of 5 (Excellent score, BT) is determined by adding
up the lowest number of reps in any set of each exercise.
18 squats
pull-up
6 push-up
1 sit-up
1 row (use the calorie counter and call each calorie a rep)
This score is a 5.


Chipper"

0 Pull-ups
50 Kettlebell swings
75 Sit-ups
50 Push-ups
0 Front squats, (95 Lbs)
50 Back Extensions
5 andstand push-ups
0 ang squat cleans, (95 Lbs)
0 Knees to elbows
5 Dips
1 Snatches (95 Lbs)
75 Sit-ups




;e Rounds:

0 Pull ups
0 Push &ps
0 Sit &ps
50 Squats

10 Pull &ps
10 DB Swings
6
10 Pull &ps
10 Push Press -#ight arm
10 Pull &ps
10 Push Press - Left arm
10 Pull &ps
10 Snatch - #ight arm
10 Pull &ps
10 Snatch - Left arm
10 Pull &ps
* &se 5, 55, 70 Lb DB for entire OD

;e Rounds:

0 Pull &ps
0 Push &ps

21-15-9

Bench Press (15)
Pull &ps

TABATA EATH"

Tabata push-up
#un 800 meters
Tabata sit-ups
#un 800 meters
Tabata jumping pull-ups
#un 800 meters
*#est 60 seconds between each Tabata effort and #un. It is scored by
the least number of reps achieved in the 8 intervals.
*Add your Tabata scores and divide the total by your totaled run times
in seconds (i.e. 50/90 = .18 reps/second).

$e;en rounds:
5 andstand push-ups
10 Pull-ups
0 Squats
our rounds:
#un 00 meters
50 Squats
7
;e rounds:
1 swings
1 knees to elbows
1 double unders

%ree rounds:
#un 800 meters
50 Squats
0 Sit-ups
0 Push-ups
0 Pull-ups
or t2e:
0 andstand push-ups
0 Pull-ups
10 andstand push-ups
0 Pull-ups
5 andstand push-ups
10 Pull-ups
20 rounds:
5 pull-ups
10 push-ups
15 air squats
#un 1600 meters
50 sit-ups
50 back extensions
#un 800 meters
5 sit-ups
5 back extensions
#un 00 meters
15 sit-ups
15 back extensions

;e rounds:
#un 00 meters
50 Squats
8
$e;en rounds for 2, reps:
Bench press, body weight
Pull-ups
;e rounds:
15 "L¨ Pull-ups
0 Push-ups
5 Sit-ups
21-15-12-9-6-3
Pull-ups
Back Squat 95 pounds
Shoulder press 95 pounds
Sit-up
or t2e:
0 Pull-ups - 60 Squats
5 Pull-ups - 50 Squats
0 Pull-ups - 0 Squats
15 Pull-ups - 0 Squats
10 Pull-ups - 0 Squats
5 Pull-ups - 10 Squats
$e;en rounds:
5 left legged squats
5 right legged squats
10 Pull-ups
15 Push-ups
0 Sit-ups
;e rounds:
5 knees to elbows
5 sit-ups
5 seconds "L-Sit¨



alking lunge 100 ft.
1 Pull-ups
1 Sit-ups
alking lunge 100 ft.
9
18 Pull-ups
18 Sit-ups
alking lunge 100 ft.
15 Pull-ups
15 Sit-ups
alking lunge 100 ft.
1 Pull-ups
1 Sit-ups
alking lunge 100 ft.
9 Pull-ups
9 Sit-ups
alking Lunge 100 ft.
6 Pull-ups
6 Sit-ups

#un 00 meters
50 Sit-ups
#un 00 meters
0 Sit-ups
#un 00 meters
0 Sit-ups
#un 00 meters
0 Sit-ups
#un 00 meters
10 Sit-ups
or t2e:
100 Squats
0 Box Jumps, 0 inches
0 Kettlebell swings, 1.5-pood
0 Sit-ups
0 Power cleans, 65 pounds
0 Burpees
0 all-ball shots, 0 pounds at 10-foot target
800 meter run


or t2e:
0 Pull-ups
10 andstand push-ups
10
18 Pull-ups
9 andstand push-ups
16 Pull-ups
8 andstand push-ups
1 Pull-ups
7 andstand push-ups
1 Pull-ups
6 andstand push-ups
10 Pull-ups
5 andstand push-ups
8 Pull-ups
andstand push-ups
6 Pull-ups
andstand push-ups
Pull-ups
andstand push-ups
Pull-ups
1 andstand push-ups

or t2e:
#un 800 meters
0 Pull-ups
90 Air Squats
5 Pull-ups
75 Air Squats
0 Pull-ups
60 Air Squats
15 Pull-ups
5 Air Squats
#un 800 meters
or t2e:
1 L-pull-ups
0 One legged squats, alternating legs
18 L-pull-ups
16 One legged squats, alternating legs
15 L-pull-ups
1 One legged squats, alternating legs
1 L-pull-ups
8 One legged squats, alternating legs
50-40-30-20-10
Push-ups
Sit-ups
11
or t2e:
0 andstand push-ups
0 Pull-ups
50 Kettlebell swings
60 Sit-ups
70 Burpees

or t2e:
#un 800 meters
0 feet #ope climb
0 Dumbbell Snatch balance
0 Lunge
0 Pull-ups
0 Dumbbell Swing
0 inch Box jump
0 feet #ope climb
0 Dumbbell Push press
#un 800 meters

;e rounds:
10 Dumbbell squat cleans (taken from ground each rep)
10 Dumbbell overhead lunges (alternating: left & right legs)
10 Dumbbell thrusters

21-18-15-12-9-6-3
alking lunge
Barbell thruster (95 Lbs)
Pull-ups
Knees to elbows
or t2e:
#un 800 meters
0 Deadlift (75 Lbs)
#un 800 meters
0 ang squat clean (75 Lbs)
#un 800 meters
0 Front squat (75 Lbs)
#un 800 meters
0 Split jerk (75 Lbs)

or t2e:
10 andstand pushups/ 0 pull-ups
9 andstand pushups/ 18 pull-ups
8 andstand pushups/ 16 pull-ups
12
7 andstand pushups/ 1 pull-ups
6 andstand pushups/ 1 pull-ups
5 andstand pushups/ 10 pull-ups
andstand pushups/ 8 pull-ups
andstand pushups/ 6 pull-ups
andstand pushups/ pull-ups
1 andstand pushups/ 1 pull-up

s 2,ny rounds n 20 2nutes of:
5 Squats
10 Push-ups
15 Pull-ups

;e rounds:
15 Push press
0 ¨ Box jump
*Pick load for push press and keep it for all five rounds. Divide push
press weight by number of seconds to completion for total score.
;e rounds:
1 Thruster
1 Pull-ups
*Pick load for the thruster and keep it for all five rounds. Divide
thruster weight by number of seconds to completion for total score.
$e;en rounds:
100 ft. alking lunge
Max pull-ups
0 Push-ups
*Final score is pull-up total divided by time to completion for all 7
rounds. E.G. 8+0+16+1+10+9+7=10 pull-ups & 1:=10
seconds. 10/10=. 079

or t2e:
15 pull-ups
15 sit-ups
1 pull-ups
13
1 sit-ups
11 pull-ups
11 sit-ups
9 pull-ups
9 sit-ups
7 pull-ups
7 sit-ups
5 pull-ups
5 sit-ups
pull-ups
sit-ups
1 pull-up
1 sit-up

;e rounds:
0 Pull-ups
0 Push-ups
0 Sit-ups
50 Squats
*#est precisely five minutes between each round. Post time for each of
the five rounds.

24-16-8 (By Peter Queen)

Burpees
DB Swing (55 Lb.)

* Attempt for under Minutes. For every second over minutes you
take you must, without rest, take Lunge Thrusters.



30-25-20-15-10-5
Burpees
Pull ups

21-15-12-9-6-3 (By Coach Burgener)
Pull-ups
Back Squat (95 Lbs)
14
Shoulder press (95 Lbs)
Sit-ups
*Best known time: 8:7 by Greg Amundson.
or t2e:
0 Pull-ups - 60 Squats
5 Pull-ups - 50 Squats
0 Pull-ups - 0 Squats
15 Pull-ups - 0 Squats
10 Pull-ups - 0 Squats
5 Pull-ups - 10 Squats
"Gut Check" (By Coach #ut)

1 Dumbbell Swings (55 lbs)
1 Pullups
1 Swings
1 Burpees
1 Swings
1 Box Jumps
1 Swings
1 Thrusters (5 Lbs)
1 Swings
1 Sumo Deadlift igh Pull (65 lbs)
1 Swings

21-15-9
Burpee
Snatch (5 lb barbell)
all Ball
Dumbbell Thruster (0 lbs each hand)
Dumbbell Clean (0 lbs each hand)


15-12-9

DB thruster (5 Lbs)
Pull ups
#ing Dips
KB Swing (55)
Crazy artin" (By Martin Schapp)

15
50 push-ups
40 DB Lunges (30 lbs)
21 ring pull-ups
15 Thrusters (.75 Bwt. DB`s)
30 Dumbbell snatches (30 Lb) -30 per side

40 push-ups
30 DB lunges (30lbs)
15 ring pull-ups
12 Thrusters (.75 Bwt. DB`s)
25 Dumbbell Snatches (30 Lbs)

30 push-ups
20 DB Lunges (30lbs.)
9 Ring pull-ups
9 Thrusters (.75 Bwt. DB`s)
20 Dumbbell Snatches (30 Lbs)

~1acobs Ladder¨ (By CF Pierce County)
20 OHS (95)
15 Pull ups
10 Ring pushups
5 Swings

20 Pull ups
15 Ring pushups
10 Swings
5 OHS

20 Ring pushups
15 Swings
10 OHS
5 Pull ups

20 Swings
15 OHS
10 Pull ups
5 Ring pushups

Two rounds.
10 Standing long iumps
100 It OH Plate Lunges (45)
21 Kettlebell swings (55 lbs.)
21 Pull-ups
16
21 Burpees
21 Ball Slams


~Cloak of Despair¨ (By CF Pierce County)

rounds - Switch rows and runs each round.
Row 1000/Run 800
50 Push Press (75 lbs)
25 Pull ups
25 Ring Pushups

~Latch`s 1acket of Pain¨ (By Michael Latch)

100 push press (45 Lbs BB)
500m row (1.49)
75 push press
500m row (1.49)
50 push press
500m row (1.50)
25 push press
500m row (1.48)

-9-8-7-6-5--3-2-

DB Cleans (45 Lbs.)
Dips
Pull ups
Burpees

2-5-9
OHS (75 Lbs)
Burpees
Swings (55 Lbs)
Pull ups
Ring dips
Knees to Elbows

~Ivan the Terrible¨ `` (``÷ An Ian Carver creation)


90 seconds iump rope
50 lunges
50 push ups
50 Sit ups
90 seconds iump rope
17
40 lunges
40 push ups
40 sit ups
90 sec. iump rope
30 lunges
30 push ups
30 sit ups
90 sec. iump rope
20 lunges
20 push ups
20 sit ups
90 sec. iump rope
10 lunges
10 push ups
10 sit ups

anBreaker **

-DB DeadliIt (45 Lb.)
-1 "Manmaker" w/45 Lb. DB
-5/3/1 pull up
-5/3/1 Knee to Elbow
-Repeat Ior a total oI 10 reps oI all oI the above, then do last step below.
-10 lunges w/45# plate held over head

*start over the entire sequence Ior a total oI 3 rounds.

Example: DeadliIt, do a manmaker, do 5 pullups, 5 KTE, repeat 9 more times then do 10
OH plate lunges. Start over, this time doing 3 pull ups/3 KTE, on so on. Start over and do
last set with 1 pull up/ 1 KTE.




~Hamburger¨ (By Coach Rut)

50 DB DeadliIts (50 Lbs)
50 Pull-ups
50 DB DeadliIts
50 Push-ups
50 DB DeadliIts
50 Sit-ups
50 DB DeadliIts


18
I Get Around (By CF Pierce County)

21 DeadliIt (225 Lbs)
21 HSPU
400 m run
21 Swings (55 Lbs)
12pull-ups
400m Run
30 Box Jump 20"
30 Wall Ball
21 Thrusters (95lb)
21 Pull-up
50 Double Unders
50 Sit-ups

Big Balls (By CF Pierce County)

21-15-9
Wall-ball (20 Lbs)
Ball slams (20 lbs)
Swing (55 Lbs)

Burning Big Balls (By CF Pierce County)

Three rounds:
Run 400m
50 Wall ball (20 Lbs)
Row 500m
50 Ball slams (20 Lbs)
Run 500m
50 Swings (55 Lbs)

Barfin Burpees (By CF Pierce County)

3 rounds Ior time oI:
Run 400m
50 Burpees
Row 500


Ab-plosion (By CF Pierce County)

Run 400m
50 GHD sit-ups
Run 400m
50 Hollow rock
19
Run 400m
50 Knees-to-elbows


The Crazy Eight (By Martin Schapp)

25 Pull-ups
25 Front squats (95 Lbs)
25 GHD sit-ups
25 SDHP (75 Lbs)
25 Push-ups
25 Swing (55 Lbs)
25 GHD extensions
25 Push press (75 Lbs)

ive rounds.
800m run
20 Ring Dips
20 Box Jumps, 24 inch
20 Pushups, elevated


Three Rounds.
15 Wall Ball
15 Swings
15 Hang Squat Cleans (95 Lbs)
15 Push Ups
15 Sit ups

Run 400 M
21 Push Ups
21 DeadliIts (225 Lbs)
Run 400 M
15 Push Ups
15 DeadliIts
Run 400 M
9 Push Ups
9 DeadliIts

~Fight Gone to Crap¨ (By CF One World)
3 Rounds Max Reps. Minute per exercise Minute rest between each round

Wall Ball or Thrusters
Push Ups
20
Bench iump-overs
DB Swings
Burpees

*Total number oI reps Ior score.



~TRAIN WRECK¨ (By Coach Rut)

400 M Run
21 DB Snatches per arm (20° BW ÷ 35)
15 Ring dips
12 Pull ups
400 M Run
21 Thrusters (40° BW÷75)
15 Ring Dips
12 Pull ups
400 M Run
21 DB Swings (20° BW÷35)
15 Ring Dips
12 Pull ups
400 M Run


~5 Ton Hammer¨ ``

ive rounds.

-5 Squat cleans (135 Lbs)
-5 DB DeadliIts (100 Lbs per side)


~Ataxia¨ ``

Two Rounds.

-25 DeadliIts (135 Lbs)
-25 Pull ups
-20 DeadliIts (135 Lbs)
-25 Push Ups
-15 DeadliIts (135 Lbs)
-25 Sit Ups

21
2-8-5-2-9-6-3

Lunges
Thrusters (75 Lbs)
Pull Ups
Knees to Elbows

Three rounds.
15 OHS (95 Lbs)
15 L Pull-ups
15 Split-ierk (95 Lbs)
15 Knees to elbows
15 Hang clean (95 Lbs)
15 Back extensions (25 Lbs)

or time.
100 m Lunges
800 m Run
100 Squats




5 lunges (per leg)/5 DB push press (25 Lbs)/5 dips (By CF One World)
10 lunges/10 DB push press/10 dips
15 lunges/15 DB push press/15 dips
20 lunges/20 DB push press/20 dips
25 lunges/25 DB push press/25 dips
20 lunges/20 DB push press/20 dips
15 lunges/15 DB push press/15 dips
10 lunges/10 DB push press/10 dips
5 lunges/5 DB push press/5 dips

Ten rounds. (By CF One World)
22
10 pull-ups (2 Ior 1 iI iumping)
10 push-ups
10 knees to elbows
10 (each leg) walking lunge steps
10 ring dips (2 Ior 1 regular dips)






Run 200m (By CF One World)
21 box iumps (24" box)
21 L pull-ups
21 wall balls (20Lbs)
Run 400m
15 box iumps
15 L pull-ups
15 wall balls
Run 800m
9 box iumps
9 L pull-ups
9 wall balls
~EVIL¨ ``

ive Rounds.
10 Romanian DeadliIts
10 Hang Power Cleans
10 Push Press
10 Front Squats
* 95 Lb Barbell Ior all exercises as continuous as possible w/o setting bar down

~HALO¨ ``
23
Three Rounds.
10 Single Arm DB Press (10 per side)
10 Single arm DB Snatch
10 Single Arm DB Bench
10 Single Arm DB Swings (use a lighter DB)
10 Burpees






~1OSH¨
21 OHS (95 Lbs)
42 Pull-ups
15 OHS (95 Lbs)
30 Pull-ups
9 OHS (95 Lbs)
18 Pull-ups

Run 800 meters
20 DB snatches, (45 Lbs) alternating arms, 10 per arm
20 DB squat cleans, (45 Lbs) 20 reps total both arms
100 Sit-ups
20 DB squat cleans, (45 Lbs) 20 reps total both arms
20 DB snatches, (45 Lbs) alternating arms, 10 per arm
Run 800 meters

~URSA A1OR¨ ``

Three Rounds.

5 Bear Complex (95 Lbs)
10 Bench Press (Bodyweight)
15 DB DeadliIts (90 Lbs DB`s)
24
20 Windshield Wipers (Lying on ground)

* Bear Complex(a la Brand X)÷ Full clean-thruster-lunge leIt leg-lunge right leg-back
squat-thruster ÷ 1 rep
~GRENADE¨ ``

Three Rounds.

-400 M Run
-30 Bench Press (Bodyweight)
-15 L-pull ups




~PAIN COPLIANCE¨ ``

2-5-9

-400 M Run
- Standing push press (95 Lbs)
- Single arm DB swing (35 Lbs # reps per side)
- Single arm OH Squat (45 Lbs - # reps per side)
|run 400 between each round reps are per arm|

~RENEGADE ANAKERS¨ (By Gym Jones)

-9-8-7-6-5--3-2-

- Manmakers (30 Lbs DB`s)
- Knee to Elbows

~HARD¨ ``

2-8-5-2-9

-Box iump
-Bench Press (Body Wt.)
-L pull ups
-Thrusters (35 Lbs DB)
-Swings (55 Lbs DB)

25
~1OANNE¨ (By CF One World)
400 m Run
30 push ups
30 squats
30 sit ups
30 D-ball slams
800 m Run
30 push ups
30 squats
30 sit ups
30 D-ball slams
400 m Run

~FREAKY¨ (By CF One World)

10 pull ups
20 double unders or- tuck iumps
30 DB Thrusters (35 Lbs)
40 iump taps
50 squats
40 Jump taps
30 DB thrusters
20 double unders or- tuck iumps
10 pull ups
~CAROLINE¨ (By CF One World)
our rounds.
25 D-ball sit ups (overhead)
25 Knee to Elbows
25 Burpees

~BLUE BALLS¨ (By CF One World)

our rounds - hold Medicine ball the entire time.
400 m Run (holding ball)
15 pull ups (ball between knees)
15 Push ups (hands on top oI ball)
15 GHD Sit ups (ball to chest)
15 Back extensions (ball to chest)

~TRAUA PLATE¨ (By CF One World)
26
ne round- Complete workout w/full tac vest. bodv armor. or a weighted vest
25 m Bear crawl (hands and Ieet)
25 push ups
25 pull ups
25 m Bear crawl
25 pull ups
25 push ups
25 m Bear crawl


~LARA¨ (By CF One World)
ive rounds.
50 Lunges (25 per leg)
50 GHD sit ups
~BLACKOUT¨ (By Chris Stowe)

Three rounds.

10 DeadliIt (185 lbs)
10 Box iump
10 Burpees
10 Box iump
10 Pistols (5 per leg)
10 Box iump
10 OHS (95 Lbs)
10 Box iumps
10 Wall ball (20 Lbs)
10 Box iumps
~SEPPUKU¨ ``
Rounds.

50 M. Hill Sprint
10 L-Pull ups
10 Ring push ups
10 Knee to Elbows
~BAD SNAKE¨ ``
1 Minute Jump rope
21 Knee to Elbows
27
50 Push ups
15 L-pull ups
1 Minute J/R
15 KTE
35 Push ups
12 L-Pull ups
1 minute J/R
12 KTE
20 Push ups
9 L-Pull ups

~IORTALITY¨ ``

50 Double Unders
12 Bench Press (BW)
50 D/U
12 L-Pull ups
50 D/U
12 Bench Press (BW)
50 D/U
12 L-Pull ups
50 D/U
12 Bench Press (BW)
50 D/U
12 L-pull ups
50 D/U
12 Bench (BW)
50 D/U
12 L-pull ups
50 D/U
~DEATH ARCH¨ ``
Three Rounds 2 minutes rest between rounds record times for each round.

8 Manmakers
10 KTE
12 Thrusters (95 Lbs)
14 Pull Ups
400 M Run


~DEVASTATION¨

s manv rounds in 2 minutes as possible.
28

7 Thrusters (135 Lbs)
7 Weighted Pull ups (50 Lbs)



~INOR COPLICATION¨

s manv rounds in 2 minutes as possible.

15 Thrusters (65 Lbs)
21 Jumping pull ups

KODIAK **

Three rounds.

10 Bear Complex (95 Lbs)
12 Pull ups
15 Dips

(Bear Complex: Iull squat clean-thruster-lunge leIt-lunge right-Iront squat-thruster ÷ 1
rep)

~ELTDOWN¨ (By Chris Stowe)

100 Squats
90 Double Unders
80 Dips
70 Sit Ups
60 Jumping Pull Ups
50 Thrusters (45 Lbs BB)
40 Back Extensions
30 Box Jumps
20 DeadliIts (135 Lbs)
10 Handstand Push Ups


~CHAIN REACTION¨ ``

25-2-5-

Swings (55 Lbs) or SDLHP (75 Lbs)
GHD Sit Ups
DB Lunges (25 Lbs DB`s) Reps per leg, so do 50/40/30/20 lunges
Dips (15 Lbs)
29


GOOD IDEA GONE BAD ``

Ten rounds.
-7 DeadliIt (110° BW -185 Lbs Ior me)
-5 L-pull ups
~SPENT¨ (By CF One World)
-9-8-7-6-5--3-2-
DeadliIt (85 Lbs)
Snatch
OHS
~NAIL IN Y COFFIN¨ ``
20 Squats (135 Lbs)
9 DB Press (45 Lbs)
15 L-Pull Ups
10 Dips
15 Squats
15 DB Press
12 L-Pull Ups
12 Dips
10 Squats
21 DB Press
10 L-Pull Ups
15 Dips
* Do circuit twice-Once Irom the top down then Irom bottom up. Start 2
nd
round with 10
squats, 21 DB Press, 10 L-p/u, 15 Dips, and so on.
~ACID BATH¨ ``
25 Pull Ups
50 DeadliIts (135)
25 GHD Sit Ups
50 Box Jumps
25 Back Extensions
50 DB Clean & Jerk (35)
25 Swings (55)
50 Push Ups
30
25 Floor Wipers (135)


~300¨ (By Gym Jones)
25 Chin Ups
50 DeadliIts (135 Lbs)
50 Push Ups
50 Box Jumps
50 Floor Wipers
50 DB Clean & Jerk (35 Lbs)
25 Chins

~FILTHY FIFTY¨

50 Box Jumps
50 Jumping Pull Ups
50 Swings (55 Lbs)
50 Lunges
50 Knees to Elbows
50 Push Press (65 Lbs)
50 Back Extension
50 Thrusters (45 Lbs)
50 Burpees
50 Double Unders

~IKE`S VENGEANCE¨ (By Sgt. Mike Butler)

15 Dips/Pull Ups/DB Press (25 Lbs)
14 Dips/Pull Ups/DB Press
13...cont`d etc.
1 Dips/Pull Ups/DB Press

* Rest 1 Minute between each round

~2 INUTE DEFENSE¨

Two Rounds (rest 2 minutes between rounds)
1 Hang Clean (135 Lbs)
3 Squat Clean (135 Lbs)
2 Push Jerk (135 Lbs)
200 Ioot Sprint

31

~GRAND CANYON ULE¨ ``
Double Unders (50-45-40-35..10-5)
Bench Press |185| (10-9-8-7-6.-2-1)
L-Pull Ups (10-9-8-7-6.-2-1)

* Start with 50 D/U`s, then do 10 reps bench Iollowed by 10 L-P/U. Next 45 D/U`s, 9
reps bench Iollowed by 9 L-P/U`s and so on.

~PURGATORY¨ ( By Danny MacAuliIIe)

As many rounds in 25 minutes:

400m Run
20 Push Ups
10 Pull Ups
20 Dips
12 Hang Power Clean (95 Lbs)
10 Knees to Elbows

~EL DIABLO¨ (NSC Cert WOD)

As many rounds in 20 minutes:

10 Thrusters (95 Lbs)
10 Pull Ups
200 Meter Run

~DIAFRAN¨ aka; ~Two Girls and a Bucket¨

3 Rounds

15 DeadliIts (225 Lbs)
15 HSPU`s
15 Pull Ups
15 Thrusters (95 Lbs)







32
~URSA INOR¨ ``

5 Rounds

5 Bear Complex (115 Lbs)
7 Bench Press (185 Lbs)
7 L-pull ups

~DIVINITY¨ ``

5 Rounds

7 DeadliIts (225 Lbs)
7 L-Pull ups
7 Push Press (135 Lbs)
7 Dips
7 Burpees


~QUARTERPOUNDER¨

Rounds

400m Run
50 Squats

~DEUS EX ACHINA¨ ``
400m Run
30 Wall Ball (20 Lbs)
15 Pull Ups
400m Run
30 Box Jumps
15 KB Swings (55 Lbs)
400m Run
30 Wall Ball
15 Pull Ups
400m Run
30 Box Jumps
15 KB Swings


~ONE WORLD BEAT DOWN¨ (By CF One World)
33
7 Rounds (originallv 5 rounds)
7 Thrusters (75 Lbs)
7 Pull Ups
7 Burpees

~TRIAL BY FIRE¨ ``

400m
21 DeadliIts (225 Lbs)
21 Bench (185 Lbs)
21 L-Pull Ups
400m
15 DeadliIts
15 Bench
15 L-Pull Ups
400 M
9 DeadliIts
9 Bench
9 L-Pull Ups

~IRON BEAR¨ ``

-8-6--2

Bear Complex (95 Lbs)
Bench Press (185 Lbs)

(Bear Complex a`la BrandX ÷ Full squat clean-thruster-lunge leIt-lunge right-Iront squat-
thruster ÷ 1 rep)

~CUP O`COFFEE¨ ($1.25.Get it?)
25 Swings (55 Lbs)
25 Push Ups
25 GHD Sit-ups
25 Back Ext.
25 Knee to Elbows


~SUCKER PUNCH¨

10 Thrusters (135 Lbs)
50 Double Unders
34
8 Thrusters
40 Double Unders
6 Thrusters
30 Double Unders
4 Thrusters
20 Double Unders
2 Thrusters
10 Double Unders

~KILLING 1OKE¨

10 Squat Cleans (135 Lbs)
50 GHD Sit ups
8 Squat Cleans
40 GHD S/U
6 Squat Cleans
30 GHD S/U
4 Squat Cleans
20 GHD S/U
2 Squat Cleans
10 GHD S/U

~HELL¨ **

Rounds

25 Swings (55 Men/35 Women)
20 Knee to Elbows
15 Med Ball Cleans (20 Men/15 Women)
10 Burpees

~GOING UNDER¨ **

400M
25 Swings (55 Lbs)
25 GHD Sit Ups
25 Burpees
25 Thrusters (95 Lbs)
25 Wtd. Pull Ups (25 Lbs)
400M



35



1
CF WODS FRO THE IND OF EUGENE ALLEN

CrossFit Pierce County workouts are broken down into 5 diIIerent categories based on
how long the workouts in that section take to complete. The brieIest and most intense
workouts take up to 3 minutes to perIorm and Iall under the heading Explosive. Our
Short workouts take Irom 3 to 10 minutes, Medium 10 to 20 and Long Irom 20 to 45
minutes. Workouts that take longer than 45 minutes to complete are called Epic.

WAR-UPS

Yellow Rain

Line up 3 or more slam balls, sand Iilled basketballs, rocks whatever you have laying
around that you can throw into the air.saIely. The name Yellow Rain Ior the exercise
comes Irom the Iact that I use yellow slam balls and once this gets going it is raining
yellow balls. The obvious 'Keep a lookout Ior Ialling obiects¨ warning is in eIIect. You
can start with everyone on a ball or start Irom one end and you can go Ior time (I usually
go 2 minutes) or Ior some set number oI throws. We push press the ball, underhand
throw the ball (both Ior height) and slam the ball going all the way through however
many balls are out with each type oI throw beIore switching.

an in the iddle

This drill gets its name as an outgrowth oI how stupid Person in the Middle sounds.
You`ll need some medicine balls (both Dynamax and slam balls work best here) and a
group oI 3, 4 or 5 people. The idea is that each oI the people outside the circle pitch the
ball they have to whoever is in the middle. The man in the middle then push presses,
underhand throws or slams the ball depending upon which kind oI ball is thrown or what
pre-arranged throw order is decided. The person Ieeding the slams will throw the ball up
Irom underneath so the man in the middle can 'catch¨ the ball with his hands on top and
go directly to the slam. With 4 people go Ior 4 minutes switching out whoever is in the
middle every minute.

Rage Box Throws

Two people stand on opposite sides oI a plyo box or 4 opposite one another around a
tractor tire with one medicine ball per pair. Slam the ball and go down and get it on the
bounce. Stand and go to a squat clean and stand with a thruster/wall ball type throw the
ball to your partner. Once rid oI the ball iump onto the box/tire. Your partner does the
same exercise and throws to you iust beIore he iumps. Time, reps, Pukie arrival, you can
choose your poison.

Run and Throw

2
We use 6, 8 and 10 Valeo Balls (rubber medicine balls with a bit oI a bounce look Ior
them on Ebay) and run a quarter mile throwing the balls ahead oI us. We use one less
ball than we have people so that whoever is without the ball runs to recover and throw the
next ball thrown. The throws are chest throw, underhand Iacing Iorward, and backwards
over your head. Throw as high and as Iar as you can, minimize the amount oI roll with
your throw.

Valeo Ball Bounce

Get in a circle with 3 or more people and use the Valeo balls. Use one less ball than you
have people. Do a ball slam as hard as you can Ior as much height as you can get and
turn quickly to your right (iI throwing clockwise) to catch the ball being bounced at you.
Go Ior at least 2 minutes.

Net - Ladder - Rope

No time thing here, iust go up over the cargo net, up and down the 45-degree rope ladder
and up and down the rope. We do each one twice.

1ump up - Pull up - Roll up

Jump up to the pull up bar and do a pull-up, then roll up knees to elbows. II the bar is
open at the top and you have the room you can add a pullover. You can also do a burpee
at the start so that you do a burpee iump up pull up roll up pull over. Many
people have diIIiculty with the pullover and the trick is to do the upside down pull up as
high as possible so that when you drop your Ieet over the bar the bar is at least at your
waist iI not higher. Don`t iust Ilop down to lower yourselI, do a controlled descent in an
L-sit.

Slam Toss

Partners Iace each other with a 30 lb slam ball. One will slam the ball and the other will
catch it on the bounce and then stand and toss it a la wall ball back to the slammer. Don`t
stand and then throw, instead come up out oI the squat and launch the ball with your legs.
The slammer will slam and the tosser will toss Ior 10 reps each and then switch so that
the slammer tosses and the tosser slams. You can also go Ior a minute and switch iI you
preIer to go by time.







Tire Rotation

3
Put slam balls oI diIIerent weights around a big tire. Do Ball Buster, Ball Slams, Rage
Ball or some other slam ball exercise Ior 1 or 2 reps each and then rotate Ior some
number oI times around. At the end oI each slam iump on the tire beIore the rotation and
make sure the iump comes up out oI the crouch Irom the slam.



ae West







Mae West consists oI the above 8 stations and exercises listed. The only change to
the regular Ball Buster explained in the Iirst section is that at the at the end oI the exercise
while still partially in a squat Irom the slam, iump up with one Ioot on each tire or both
on one tire iI you preIer. Reps are shown and are designed so multiple people doing the
exercise will Iinish in about the same time and rotate together. With the KB Clean and
Jerk, DB Thruster, Colleen and Jerk and Snatch you do a iump on the tire at the end oI all
the reps. With the DL, Ball Busters, and Clean it is aIter each rep.you will notice this
changes Irom exercise to exercise so that with every other exercise you switch Irom
iumping aIter each rep to iumping at the end oI the set oI reps.
This can be done Ior 2 laps around at a leisurely pace as part oI a warm up or 3 or
more times around at high intensity as a stand-alone workout. You can adiust the loads,
laps and reps to create the desired training impact.


Over Unders

Set out your weight bench and simply iump over it and then crawl underneath, stand and
repeat. You can go Ior a minute and see how many you can do or do 10 or 20 oI them
195 lb DL -3

Ball
Buster
1

44 lb C & J - 3

52 lb Snatch - 2
30
40
35 lb Colleen
and Jerk - 2
35 lb Thruster - 3
135 lb Clean - 3
4
Ior time. Either way you will Iind that the rapid and continuous change oI height will get
you breathing hard and warm you up quickly. You can string this together with other
movements in a sort oI obstacle course as a warm up which is great Iun.































EXPLOSIVE

The workouts in this section should take less than, or at least very near 3 minutes to
perIorm and should be executed at maximum intensity Ior the duration oI the workout.
These components are generally done as part oI the warm up or as part oI a larger
workout.

Colleen and 1erk

Greg and Lauren`s little girl is Colleen and in her honor Greg came up with the Colleen
and Jerk which is a dumbbell hang squat clean and three ierks. Feel Iree to add a burpee
5
at the beginning to make it a little harder. Adiust the reps and weight as necessary but 10
rounds Ior time with 35 lb dumbbells is a good place to start.

Road Rage

Put one slam ball on either side oI a tractor tire (250 lbs or so) with one Iar enough away
to not be in the way when you Ilip the tire. Start with the ball closest to the tire.

Ten rounds.
Burpee with hands on the ball
Stand with the ball to a squat clean
Stand again and press the ball overhead
Slam the ball
Jump on and oII the tire
Flip the tire
Jump into the tire and out the other side
Next rep is with the other ball


Ball Buster

Ten rounds.
Burpee with hands on the ball
Stand with the ball to a squat clean
Stand and throw the ball into the air wall ball style
Catch the ball the press it back up
Slam the ball







KB Flip and Dip

Ten rounds.
Two-hand KB swing with Ilip and catch
At the bottom oI the swing do a Sumo DL High Pull
Release at the top and squat under to catch in a Iull squat by the bell
Stand and throw the bell up wall ball style
Catch by the handle and lower to begin the swing cycle again


2-inute Drill

6
You have no more than 2 minutes oI maximum intensity eIIort beIore your perIormance
begins to degrade dramatically.in Iact, iI you are truly giving it all you have you may
not get to 2 minutes. Pick 5 exercises, Ior example power clean, wall ball, pull-ups, KB
push press and KB snatch and go through the list oI exercises individually doing as many
reps as you can in 2 minutes with a 2 minute rest in between. With an even number oI
people one can do the work while the other rests and counts reps. Change the exercises,
change the rest time, change the number oI exercises modiIy this any way you want to
get the time or work eIIect you are aIter.

1umping Pullups

reps as fast as possible
Put a bench under your pull-up bar that is oI a height that allows you to have a bit oI
squat room with your arms Iully extended. The Iirst Iew reps will seem Iairly easy but
you will want to keep a steady pace. Jump up so that you get your chin over the bar and
go back down to Iull arm extension.

Burpee Hops

Put a DB in each hand, light ones 20 lbs is plenty. Do a burpee (every time I say
burpee in this text the pushup aIter you kick your Ieet back is assumed) and aIter you
stand back up do a broad iump as Iar as you can. Do this Ior a speciIic distance rather
than a number oI hops in order to promote max eIIort iumps. Twenty yards or so is
tough, thirty or more is a killer. A hard sprint at the end oI each direction is most
rewarding. Thank Dave Werner oI CFN Ior this one.


Whatcha Got Today?

500 meter row Ior best time ever. Climb aboard the never-lies-to-you C2, strap in, set
your iaw, set it Ior a 500 meter row and blast away Ior your Iastest possible time.


Burpee - Clean - Squat - Thruster

Get a pair oI 44 lb kettlebells and set them at your Ieet. Do a burpee with your hands on
the KB handles, kick your Ieet back up and clean the bells to a Iull squat and then shoot
up with a thruster. Repeat Ior time, reps, dizziness.whatever.

Bad Tire

Grab a 10 lb sledgehammer and beat your tractor tire into submission with 100 hits as Iast
and has hard as you can. No gravity drops here, max eIIort slams each time. Swing the
hammer with both hands together near the end oI the handle and recover it by catching it
on the bounce and sliding your hand up near the hammer head. Switch sides with each
swing. Just like ball slams get a bit oI a iump into each hit.
7


























SHORT

These workouts are in the 3 to 10 minute range and though not executed quite as
explosively as the workouts in the previous section still require a very hard eIIort and as
much intensity as possible while maintaining Iorm and complete range oI motion. I`ve
taken the liberty oI continuing the girl names to the end oI the alphabet.

Olivia
5-2-9
DB Thruster (35)
Pullups
Ring Dips
KB Swing (52)

Pauline
5-2-9
KB Snatch (44)
Ball Slams (40)
Wall Ball (20)
8
SDLHP (36 lb KB`s)

Queasy
5-2-9
Row (Calories)
Thruster (35)
Pullups
Push Press (75)

Ramona
-8-6
Barbell Clean and Jerk ¹ Front Squat (115)
Ball Buster (40)
DB Burpee ¹ Squat Clean ¹ Thruster (35)
KB Flip and Dip (44)

Samantha
2-5-9
Press (7-5-3)
Push Press (7-5-3)
Push Jerk (7-5-3)
Pullups
*P-PP-PJ reps as shown same weight throughout (85)


Tanya
5-2-9
SDLHP 2 x 36 lb KB
Ring Dips
Pullups
Push Press (75)

Uma
5-2-9
DL ¹ Box Jump (190)
Pullups
Push Press

Violet
ive rounds.
5 Tire Jumps
10 KB Swings (52)
15 Sledgehammer Hits
9

Wendy
5-2-9
Squat Clean ¹ Thruster (44 lb KB)
Ball Slam (40)

Xanthra
5-2-9
DB Snatch
DB Clean and Jerk
Alligator Crawl (approx. 30 Ieet)

Yvette
2-5-9
Run 400
Thruster 2 x 25 lb DB
Ball Slams (30)

Zena
ive rounds.
3 Power Clean (135)
Sprint 50 yards
3 Push Press (2 x 52 lb KB)
Sprint 50 yards


EDIU

Workouts that take Irom 10 to 20 minutes Iit into the medium category. As the time
component increases the intensity component is tempered a bit in order to be able to
complete the workout. Still the obiective is to have a Iast time (while maintaining proper
Iorm) and you have to go hard to do that.


A Nice Run Ruined

Run 400
21 KB Swings (52)
15 Ball slams (30)
9 Pullups

Run 400
21 KB Snatches (44)
15 Wall Ball (20)
10
9 Pullups

Run 400
21 DL (140-hex bar)
15 Ring Dips
9 Pullups

Run 400
21 Push Press (75)
15 Power Cleans (115)
9 Pullups


Big Phat Helen

ive rounds.
800 meter run (1
st
run only)
400 meter run (each subsequent run)
21 Swings
12 Pullups


Frelen

ive rounds.
800 meter run
15 DB Thrusters (35)
15 Pullups


The 100

10 Back Squats (135)
10 Clean and Jerks (135)
10 Road Rage (25 lb slam balls)
10 Ring Dips
10 KB Swings (52)
10 Colleen and Jerk (35 lb DB)
10 Wall Ball (20 lbs)
10 Pullups
10 Flip and Dip (44)
10 DL (190) ¹ Box Jump


The 200

11
Two rounds.
10 Dead liIts (190)
10 Box Jumps
10 Ring Dips
10 Pullups
10 KB Swings (52)
10 Ball Slams (30)
10 DB Thrusters
10 Hang Power Cleans
10 2-Hand KB Push Press (44)
10 KB Snatches 5/5 (52)

The 300
25 Pullups
50 Tire Jumps (or box iumps)
50 Ring Pushups
50 Situps
50 KB Snatches 25/25 (44)
50 Ball Slams (30)
25 Pullups


Five and Dime
ive rounds.
5 BB Clean and Jerk
10 Pullups
5 Box Jumps
10 KB Swings
5 Ring Dips


Do e With a Wire Brush

Row 1,000 or Run 800
21 DB Thrusters (36)
21 Ball Slams (30)
21 Tire/Box Jumps

Row 500 or Run 400
15 Wall Ball
15 KB Snatch (44)
15 Ring Pushups

Row 250 or Run 200
9 2-hand KB Push Press (44)
12
9 Barbell Power Cleans (135)
9 2-hand KB Clean and Jerk (44)

Kelsie`s Naptime

Three rounds.
10 DeadliIt (190)
15 Box Jumps
20 Air Squats
10 Power Cleans (115)
15 Pullups
200 Row

Little Runny Angie

Run 400 ¹ 50 Squats
Run 400 ¹ 50 Pushups
Run 400 ¹ 50 Situps
Run 400 ¹ 50 Pullups


Dirty Name

Row 1000
50 45 lb barbell thrusters
40 30 lb Ball Slams
30 pullups
20 75 lb Push Press
10 115 lb Power Cleans




LONG

When the workouts go Irom 20 to 45 minutes in length we consider them long workouts
and try to get in about one oI these each week. The eIIort level remains high but must be
adiusted based on individual Iitness in order to be able to complete the workout. Don`t
go out too hard or you might not be able to Iinish.


Death to the Infidel

Three rounds.
Run 400
30 Air Squat
13
15 Clean and Jerk (115)
10 Pullups
5 Ring Dips

Fractured Runny Angie

our rounds.
Run 400
25 Pullups
25 Pushups
25 Situps
25 Air Squats

Hit and Run

Three rounds.
6 DL ¹ Tire Jump (190)
10 Hammer hits to tire
6 Power Cleans (135)
10 DB Thruster (35)
Run 40 yards between each exercise,

Latch`s 1acket O` Pain (Slightly modiIied)

Row 1,000 meters
Push Press 100
Row 750
Push Press 75
Row 500
Push Press 50
Row 250
Push Press 25



Gene`s Cloak of Despair

our rounds. lternate row and run
Row 1,000/Run 800
25 Push Press (75)
25 Pullups
25 Ring Pushups

Vest of Tribulation

our rounds.
14
Run 400 or Row 500
40 Push Press (75)
15 Pullups
15 Ring Pushups

Fractured Runny Angie

our rounds.
Run 400
25 Pullups
25 Pushups
25 Situps
25 Squats






















Sherpa Shuffle

Heavy back pack, tire drag, suitcase carry (I used 40 lb DB`s) 75 yards
Leave tire and continue with back pack and suitcase carry 75 more yards
Leave DB`s or whatever is in your hands and continue with the backpack
Go 75 more yards, turn around and pick up implements as you go back to the start
20 lb DB Burpee Hops Ior 20 yards then sprint to JenniIer`s house and back (400 yards)
Burpee Hops back to the start
Uphill sandbag run Ior 75 yards 15 pushups, 20 squats run bag back to start
5 step ups with each leg onto tractor tire with bag on shoulders
20 squats to tractor tire with bag on shoulders
15
Tire drag sprint to mail box (75 yards or so)
15 pushups with hands on tire, 15 squats with butt to tire, 15 overhead press with tire
Backward tire drag run to start
5 KB swings (52), 10 tire iumps, 15 hammer hits to tire repeated 5 times
40 lb DB Farmer`s Walk 100 yards
75 lb overhead press walk 50 yards
40 lbs Waiter`s Walk ¹Farmer`s Carry 25 yards and switch Ior return
50 lb BFR Carry and or 80 lb Heavy bag carry
Hex Bar DL walk 190 lbs 50 yards
EZ run Ior 1 mile
























EPIC

We do the Epic length workouts 2 or 3 times a month and to Iit into this category the
workout must take 45 minutes to an hour to complete. It doesn`t take this long simply
because you`re dogging it, but because there is iust that much work to be done. You go
hard and rest minimally but you will spend some time with your hands on your knees.



1acob`s Ladder

25 Wall Ball
16
25 Row (Calories)
25 Ball Slams (25 lb ball)
25 Power Cleans (115 lbs)
25 KB Swings (52 lbs)

20 DB Thrusters (35 lbs)
20 Pullups
20 Hammer Hits to Tire
20 KB Snatches (44 lbs) 10/10
20 Ring Pushups

15 Push Press (85 lbs)
15 Clean and Jerk (105 lbs)
15 Hex Bar DL/Box Jumps (190 lbs) (20¨ box)
15 GHD Situps
15 Barbell Snatches (75 lbs)

10 Front Squat (85 lbs)
10 KB Swing/Flip SDLHP/Squat/Throw
10 Pullups
10 KB Double Clean and Jerk (44 lbs)
10 Ring Dips

5 Road Rage
5 Pushup/Pull up/Rollup
5 Colleen and Jerk with Burpee
5 HSPU (Hand Stand Pushup)
5 Snatch/Back Squat/Thruster/Front Squat







1acob`s Ladder od 1


25 Wall Ball (20 lb ball)
20 Pullups
15 Push Press (85)
10 Swing-Ilip/SDLHP squat catch
5 Road Rage

25 Row (Calories)
20 DB Thrusters (35)
17
15 Clean and Jerk (105)
10 Ring Dips
5 Pushup/Pull up/Rollup

25 Ball Slams
20 KB Snatches (44)
15 DL-Box Jumps (190)
10 Double KB C&J (44)
5 Snatch-back squat-thruster-Iront squat (75)

25 Cleans (115)
20 Hammer Hits
15 GHD Situps
10 Pullups
5 HSPU

25 Swings (52)
20 Ring Pushups
15 Barbell Snatches (75)
10 Ring Dips
5 Colleen and Jerk with Burpee (35)


Hour of Power

minutes max reps of each exercise resting as necessarv.
Power Clean (95)
Wall Ball (20)
Pullups
KB Push Press (44)
Rowing
KB Snatch (44)





e Love You Long Time

Run 1/4 mile
50 DB Snatch 25/25 (44 lbs)
50 D-Ball Slam (25) |sub: Double Unders|
50 Calories Rowing |sub: Bench press -135|

Run ½ mile
40 dB Swings (55 lbs)
18
40 Pullups
40 Push Press (75)

Run / mile
30 Ring Pushups |sub: Knees to Elbows|
30 Hang Power Cleans (95)
30 Wall Ball

Run 1 mile
20 DB Thrusters (35)
20 Sandbag Clean and Jerk (35)
20 2-hand KB Push Press (44) |sub: DeadliIt 135|

Babylon 5

ive Rounds.
5 DeadliIt/Box Jumps (230)
5 Squat Clean/Thrusters (115)
5 Rage ball/Tire Jump (30)
5 KB Clean and Jerk (2 x 52)
5 Barbell Snatch (75)


Sensory Deprivation

2--8-6 (rep ladder rotation)

Row 500/Run 400 (Alternate each set)
12 Hang Clean (115)
10 SPUDS
8 Pullups
6 Push Press (95)





Air Sick Bag

Three rounds.
25 Air squats
20 Calories Rowing
15 Wall Ball (20)
10 Box Jumps
5 SPUDS

19

Pushing the Envelope

ne Round.

50 yard tire drag
10 Hang Clean (95)
10 Push Press (95)
10 Front Squat (95)
10 Clean and Jerk (95)

50 yard tire drag
15 DB/KB Thrusters (35)
15 Rage Ball (30)
15 Ring Pushups
15 Calories Rowing

50 yard tire drag
20 Wall Ball (20)
20 KB Snatch (44) 10L 10R
20 DB Split Clean (25) 10L 10R
20 KB/DB Push Press (35)

50 yard tire drag
25 Pullups
25 Pushups
25 Situps
25 Squats










Steaming Entrails

50 Jumping Pullups
40 Parallete Hip ups (Iacing up)
30 Situps
20 GHD Wallball (Wallball situps)
10 Knees to Elbows

20
50 Jumping Dips
40 2-hand KB Swings (44)
30 Hollow Rock
20 Ab Roller
10 DB Situp-Press (25)

50 Jumping Pullups
40 Parallette Hip Ups (Iace down)
30 BB OHS
20 Back Extensions
10 Leg Shooters on Ball

Artificial Limp

2--8 (rep ladder rotation)

Back Squat (135)
Box Jump
Row (Calories)
Box Jump
DeadliIt (190)
Box Jump
DB Thruster (35)
Box Jump
Wall Ball (20)
Box Jump













Heavily Armed

2--8 (rep ladder rotation)

Kettlebell Snatch (52) 5 leIt 5 right
Ring Pushups
Barbell Hang Power Clean
21
Ring Pushups
Barbell Push Press (95)
Ring Pushups
Pullups
Ring Pushups
Kettlebell Clean and Jerk (2 x 44)
Ring Pushups


Bar None

Three Rounds.

KB Thrusters
KB Colleen Burps and Jerks
KB Renegade Rows
Run 200 meters with one KB
KB Snatch 10 leIt 10 right
KB Clean and Jerk 10 leIt 10 right
KB Swings 10 leIt 10 right
Run 200 meters with one KB back to start
*Scale KB accordingly but 36 pounders ought to be about right

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