“2022 on life support”
Wod: 5rft 10 pull-ups 5 burpee bjo 50/30 double unders 1 dead lift 315/215-225/155 G*405/275 Rest 30 sec 5 c2b pull-ups (G*10) 5 burpee bjo 50/30 double unders 1 deadlift Rest 90 sec
“Mr. Krabs”
Wod: Back squats: 20 min cap 1 rm back squat (5 working sets) Into: 6rm x 2s Wod: 5rft (16min cap) 7 bench press 155/105-135/95-95/65 G*BW Row 300m (sprint) Rest 90sec Core: Over head farmer carry 3s each arm 150’
“You won’t do this at home. Come to the gym”
Bench Wk3 C4 90%+15-30# 75%x5 85%x3 95%x1+(ME)85%x3 75%x5+(ME) Wod: Revers Intervals (each round gets faster) 400m run 2 min rest 5rft (This is still CrossFit. It’s hard. Do it.) Accessory buy out: 100 ring rows
“The Cheesecake Factory doesn’t make esthetic sense”
Lift: 3emom x 5min Complex: power clean + clean + FS + jerk 5-7 TTB cycling Kneeling jumps x5 After 3 attempts @ 3 cleans + 1 jerk Wod: 5rft Max cal row in 60 sec 7 back squats 225/155-155/105-135/95 10 burpees to plate Rest 60sec Core: palof hold 1kin x 3s each side
“Scary high at a fancy dinner party”
Lift: pc + hang clean + fs + jerk 40-60% x 7s (G* can work to quality max) Wod: Reverse interval: Each round get faster / start slow 500m row 15 back squats 155/105-135/95-95/65 10 dips Rest 90 sec 4rft Acc buy out: Hallow holds 3sx1:00
“Tops: Because we don’t care what you think”
Lift: 3emom clean + 7hspu +5kneeling jumps X 5r Set 1,2 | 3 pos clean (speed focus) Set 3,4 | 2 pos clean (knee+floor) Set 5 clean After 5-7min for Hs Wod: Reverse interval x 6r 250 m row 7 burpee box jump overs 10 sas (50/35) Rest 1 min *start slow and get faster […]
“i CaNt wAiT to MaRry mY bEsT FriEnD”
Lift: 1 clean emom x 10min 5r@75% 5r@80% into: 3att @HS Wod:9-7-5 Muscle ups/C2b Hang cluster (135/85-95/65) Rest 2 min into: 100m run x10r (partner you go I go) Into: Acc: 3sx20+ reps knee tucks (active shoulders!!!)
“Lower back tattoo”
Lift: Wendler Back Squat (exp wk1) 70%x3r 80%x3r 90%x3r+ (Max reps) Into:80%x3r 70%xMEr Wod: TABATA R1 Ground to over head 95/65 1min ME: Dus (100r cap) R2 Ass bike ( no ghost ride ) 1min ME: Dus R3 Ground to over head Into: ACC 2 min ME stiff leg deadlift kettle bell Core: plank 3sx1:00min
“More Ovaltine please”
Lift: 1 clean emom x 10min 5r@65% 5r@70% into: 3att @HS Wod: 15 min amrap 200 m run 7 D-bell toss 10 burpees Rest 60sec. Into:Acc. 3r of 5 strict/kip HSPU 12 bent over shoulder flys Core: Suitcase carry 3sx100’ each side
“The burden of temporal mortality, lifts in the face of genuine conversation”
Skill review: TTB Knee tuck variant Straight leg variant Cycle on rebound focus (tuck vs straight leg) Wod: 5rft 100 m sprint 3 power cleans 3 front squats 3 power jerks 10 TTB (cycle) 90sec rest Core: Good mornings 3sx10r
