CrossFit Preferred

Strength

Weighted Pull-Ups (5 Rounds for weight)

5X2 for load

Metcon

Harbormaster (Time)

5 Rounds For Time:

20 Pull-ups

30 AbMat Sit-ups

400 Meter Row

50 Double Unders

Rest 2 Minutes Between Rounds.

Metcon

1-Mile Run (Time)

Max Effort 1-Mile Run

Farmer Carry (Distance)

Carry Conditioning

In Time It Took To Complete 1 Mile Run:

Max Distance Farmer’s Carry

Dumbbells: 50 / 35 lb’s

Strength

Front Squat (5X2)

For total load

Front Squat 5X2 for load (5 Rounds for weight)

Strength

Power Snatch (Complex )

Snatch Complex

Build to Moderate Complex:

1 Snatch Grip Push Jerk

1 Power Snatch

1 Hang Squat Snatch

Taken from rig – speed & quality more important than load

Metcon

Reptar (4 Rounds for reps)

4 Rounds For Reps:

3 Minute Max Calorie Row

2 Minute Max Toes to Bar

1 Minute Max Power Snatches 135 / 95 lb

Rest 1 Minute Between Rounds.

Strength

Back Squat (5X2)

Back Squat 5X2 for load 7/29 (5 Rounds for weight)

5X2 for load

Metcon

Time After Time (AMRAP – Rounds and Reps)

On the 2:00 x 10 Rounds:

500/400 Meter Bike

Max Rounds of “Cindy”

“Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

*Pick Up Where You Left Off Each Round

Metcon

Splitsville (AMRAP – Rounds and Reps)

Partner WOD

Split the work / Farmer carry together

AMRAP 31:

50 AbMat Sit-ups

40 Box Jumps (24″/20″)

30 Front Rack Reverse Lunges

20 Push Press

100 Meter Farmers Carry 50/35

Barbell: 75 / 55 lb

Farmers Carry

* Every 10M is a Rep

Strength

Deadlift (5X2 )

For total load

Deadlift 5X2 for total load (5 Rounds for weight)

Metcon

Linda’s Lungs (Time)

For Time:

800 Meter Run

55 Dumbbell Deadlifts

800 Meter Run

55 Dumbbell Bench Press

800 Meter Run

55 Dumbbell Power Cleans

800 Meter Run

Dumbbells: 50 / 35 lb’s

Strength

Strict Press (5X2)

For total load

Strict press for load 5X2 (5 Rounds for weight)

Metcon

Tenfold (AMRAP – Rounds and Reps)

AMRAP 10:

30 Double Unders

1 Thruster

30 Double Unders

2 Thrusters

…

Add 1 Thruster Each Round

Barbell: 95 / 65 lb

Metcon (Time)

Handstand Push-up Conditioning

10-9-8-7-6-5-4-3-2-1:

Deficit Handstand Push-ups (3.5″/2″)

After Each Set:

100-ft. Farmers Carry 50 / 35 lb’s

Strength

Strict Pull-Ups 4 sets (4 Rounds for reps)

Strict Pull-ups

Every 2:30 x 4 Sets:

1 Unbroken Set

Metcon

Fortime Fortitude (Time)

15 Rounds For Time:

15/12 Calorie Row

12 Burpees

Time Cap: 30 Minutes

Strength

Weighted Chin-Ups (5 Rounds for weight)

For total load

Metcon

Are We There Yet? (Time)

5 Rounds [35 Minute Cap]:

1,000/800 Meter Row

30 Box Jumps (24″/20″)

30 Dumbbell Snatches 50 / 35 lb
1000/800 METER ROW

– 800m/600m Ski

– 2000m/1600m Bike

– 800m/600m Run

Strength

Overhead Squat (5X3)

For total load

Overhead Squat 5×3 for load (5 Rounds for weight)

For total load

Metcon

Nancy (Time)

5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#