Option A:-

Complete as many rounds as possible in 20 minutes.
Run 400m
Max rep pull ups

Option B & C:-

Complete as many rounds as possible in 20 minutes.
Run 400m
Max rep pull ups – scale as required (Jumping Pull up – Chest to bar jumping pull up) once you rest that constitutes max reps.

Note number of pull-ups completed for each round.

Option A: 1 – 1 – 1 – 1 – 1. Rest 2 minutes between attempts
Option B & C 3 – 3 – 3 – 3 – 3. Rest 2 minutes between attempts

Rest 5 minutes

Option A:

5 rounds of:
12 Dead lift 70kg
9 Hang power clean 70kg
6 Push jerk 70kg

Option B:

5 rounds of:
12 Dead lift – scale as required
9 Hang power clean – scale as required
6 Push jerk – scale as required

Option C:

3 rounds of:
12 Dead lift – scale as required
9 Hang power clean – scale as required
6 Push jerk – scale as required

12 minute time limit.

Post loads for snatch and time for WOD to comments.

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Utilize the rest day to work on skills and drills, ensure you do a good warm up before commencing.

The “official” CrossFit Warm-up is in the April 2003 CrossFit Journal.

Today work:

3 rounds of 10-15 reps of
Samson Stretch (do the Samson Stretch once each round for 15-30 seconds)

1st :-Squat 2nd:-Front Squat 3rd:- OHS
Sit-up
Back-extension
Pull-up
Push-up

Note that for a workout that’s dip or pull up-centric, you might want to do something else in the warmup.
Also certain exercises may need to scaled or progressions put in place, for example, if you cannot do dips work the push up, if you cannot do pull ups work and eccentric phase pull up of no more than 6 repetitions.
We also recommend working the front squat into the warm up.

Option A – Experienced CrossFitters

3 rounds for time of:
Row 500m
12 Deadlift at bodyweight
21 Box jumps 60cm

Option B – Novice CrossFitters

3 rounds for time of:
Row 500m
9 Deadlift at 75% bodyweight
15 Box jumps 51cm

Option C – Beginner CrossFitters

3 rounds for time of:
Row 500m
6 Deadlift at 50% bodyweight
12 Box jumps 30cm

15 minute cut off.

Post time to comments.

Compare to 120810.

Rest 5 minutes

Option A:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges 20kg (10kg)
200m run

Option B and C:-
Complete as many rounds as possible in 10 minutes of:
10 Over head alternating lunges – scale load as required
200m run

Post rounds completed to comments.

Option A:

5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats

Option B:- scale exercises as required

5 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.

Option C:- scale exercises as required

3 rounds for time:
20 Pull ups
30 Push ups
40 Sit ups
50 Squats.

Post time to comments.

Rest, Rest, Rest…….

Pat Sherwood showing how he utilizes the zone…Post thoughts to comments.

15-12-9 for time:
Thrusters 60kg (40kg)
100m sled drag with weights 40 (20kg)
Burpees
100m sled drag with weights 40 (20kg)

Option B:

15-12-9 for time:
Thrusters – scale load as required
100m sled drag with weights 40 (20kg)
Burpees
100m sled drag with weights 40 (20kg)

Option C:

12- 9 – 6 for time:
Thrusters – scale load as required
100m sled drag with weights 20 (10kg)
Burpees
100m sled drag with weights 20 (10kg)

Post time to comments.

5 Rope climbs
Run 200m
4 Rope climbs
Run 400m
3 Rope climbs
Run 600m
2 Rope Climbs
Run 800m
1 Rope climb

Post time to comments.

Option A: 1 – 1 – 1 – 1 – 1. Rest 3 minutes between lifts
Option B: 3 – 3 – 3 – 3 – 3. Rest 3 minutes between lifts
Option C: 5 – 5 – 5 – 5 – 5. Rest 3 minutes between lifts

Back Squats:

Option A: 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2 – 2. Rest 1 minutes between lifts
Option B: 3 – 3 – 3 – 3 – 3. Rest 1 minutes between lifts
Option C: 5 – 5 – 5 – 5 – 5. Rest 1 minutes between lifts

Post loads for cleans and back squat to comments.