“Mack ghost writes my titles”
Lift: Wendler Deadlift w2c3 70-80-90-80-70% 3 3 3+ 3 3+ Wod: 3rft (stager start) 400m run 10 front squats Rest 2 min 155/105-135/95-95/65 Ω-185/125 Core + gym: 3-5r 1 legless rope climb 10 pistols (5/5) 30 sec hollow hold
“Water IS wet”
Lift: w3c2 Bench press 75%-85%-95%-85%-75% 5 3 1+ 3 5+ Wod: 4rft BBJWW x 5/3 SAS x 20 (Alt 50/35) FS x 5 @ 70-80% of max Rest 2 min Core: Curls for the girls and tries for the guys 3sx8-12 each
“You workout with your hair down?”
Lift: Wendler Bench Press 75% 5r 85% 3r 95% 1r+ ~ 85% 3r 75% 5r+ Wod: 25-30 min amrap 100m run 10 cals echo 5 PCJ 155/105-135/95-95/65 G*185/125 Into: 4 min amrap Cindy 5 pull-ups 10 pushups 15 squats
“Birds aren’t real and you all know why”
Wod Primer: 100m row | :30’sec rest 10rft Wod primer: 12min 3emom Snatch complex + 5-7 Strict hspu Hang snatch + Sn + OHS (1+1+1) Wod: 400m run 3 full snatches aprox 75% Rest 90 sec 400m run 2 full snatches aprox 85% Rest 90 sec 400m run 1 full snatches aprox 90%+ If time: […]
“This IS my first rodeo”
Lift: Wendler Bench Press 70% 3r 80% 3r 90% 3r+ ~ 80% 3r 70% 3r+ Wod: 20min amrap : score is cals / meters 30 sec MAX CALS (90~100%) Into: 3 min amrap 30 step overs 10 TTB Gym~nasty + core: 3sxME strict pull-ups 1:00min hollow hold
“bAlsaMIc VįnAiGreTtE: Thats what you sound like”
Lift: Wendler Back Squat 70% 3r 80% 3r 90% 3r+ ~ 80% 3r 70% 3r+ Wod: 5rft 200m sprint (90~100%) Into: 3 min amrap 10 shuttle run (50%) 3 wall walks Gym~nasty + core: 7min emom 2 Muscle ups / 4 strict pull-ups Good mornings 3sx10r
“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
