Warm Up: 400m Run “Then” 2 Rds of: 10-Pull-ups, 5-10sec. squat holds, 30sec handstand hold, Sampson stretch
Strength: Clean & Jerk
3 position cleans (floor, hang, power
position or high-hang) with 1 jerk at the end.
5 set 3 Reps. Increase weight each set.

WOD: 12 min AMRAP (Reps)
Ascending Ladder
2 Burpees, 1 rope Climb
4 Burpees, 2 Rope Climbs
6 Brupees, 3 Rope Climbs
8 Burpees, etc…


Warm Up: 400m Run “Then” 2 RDs of: 10 Good mornings, 30 sec. squat hold, 10 – C2B Pull Ups

HERO WOD: “Johnson”

AMRAP in 20 minutes
9 – Deadlifts 245/175 lbs
8 – Muscle Ups
9 – Squat Cleans 155/105 lbs

1st Lt. Michael E. Johnson, 25, of the U.S. Marine Corps 7th Communications Battalion, 3rd Marine Headquarters Group, III Marine Expeditionary Force, headquartered in Okinawa, Japan, died September 8, 2009 while supporting combat operations in Kunar province, Afghanistan. He is survived by his wife Durinda Johnson.


Warm Up: 2 RDs of: 10 Pass throughs, 10 T2B, 10 Goblet squats 45/35 lbs, Sampson Stretch

Strength: OHS 5RDs of 3 Reps increase
weight each RD. Go slow, focus on hitting Rx

WOD: 3 RDs For Time:
400m Run
10 – Burpee Box Jumps 24”/20”
10 – Hang Cleans 135/95 lbs
10 – OHS 135/95 lbs


Warm Up: 2 Rds of: 10 Jump squats, lunge walk, 30 sec. handstand hold, 15 AMSU

Strength: Squat Cleans moderate
weight higher Reps. Focus is on form, hip
drive and speed under the bar.

WOD: 3 RDs For Time:
20 – KettleBell Snatch 45/35 lbs 10 ea. arm
10 – Kneeling Jump Squats (Start on knees, jump into a full squat)
15 – Deficit Push-Ups 45/25 plates
“Cash out”
3 – Wall Walks
20 – Weird Pull-ups (Alternating mixed grip, alternating shoulder to bar)
“Move your hand each pull-up, touch the shoulder of the leading hand on the bar
then switch at the bottom”


Warm Up:400m Run, Stretch, set up for the WOD

Skill: Handstand Push Ups / Holds / walking
on hands. 10 minutes tops working on this skill. The WOD will take 30+ minutes to finish

WOD: For Time:
15 – Squat Cleans 155/100 lbs
30 – T2B
30 – Box Jumps 24”/20”
15 – Muscle-Ups (scale if needed to C2B)
30 – KB Push Press Alt. arms 15/15 45/35 lbs
30 – Double Unders
15 – Thrusters 135/95 lbs
30 – Pull-Ups
30 – Burpees
300 ft. Overhead walking lunge 45/25 plate


Warm-Up:400m Run, 2 RDs of: Deep squat hold 30 sec., handstand hold 30 sec., Lunge walk

Strength: Front Squat 5RDs of 3 Reps
(Moderate to Heavy weight) increase weight
ea. RD. (work on using the bottom end

WOD: For Time:
1 – Heavy Bear Complex 135/95lbs
5 – Wall walks
1 – NotSo heavy Bear Complex 115/75 lbs
5 – Wall walks
1 – Bear Complex 95/65 lbs

1 Bear Complex = power clean, front squat, push press, back squat, back press x 7
Also of note: If the bar rests on the ground you owe 5 burpees for every rest at the end of the WOD. ;)
(Strategy) Rest in the hip joint, front rack, or back rack = the best rest location


Warm-Up: 400m Run, Then 2 Rds of: Lunge walk, 10-Pass throughs, 10-HRPU,
“Coaches” Demo the movements and give the partners 15-20 minutes to familiarize themselves with the events.
Partner WOD: One Works, one rests
Unless otherwise stated

90 sec. Wallball Shots 10’/9’, 20/14 lbs 0:00-1:30
90 sec. Pull-Ups (Alt every 5 reps) 1:30-3:00
90 sec. Abmat Sit-Ups (Together) 3:00-4:30
90 sec. KB Swings 45/35 lbs 4:30-6:00
90 sec. Thrusters 95/65 lbs 6:00-7:30
90 sec. DU (Together) 7:30-9:00
90 sec. HSPU 9:00-11:30
90 sec. Box Jumps 24”/20” (Alt every rep) 11:30-13:00
90 sec. T2B (Alt every 2 reps) 13:00-14:30
90 sec. Burpees (Together) 14:30-15:00


Skill: Practice bailing at the bottom of the squat to become comfortble with bailing.
CrossFit Total
Strict Press 15-18min
DeadLift 15-18min
Back Squat 15-18min

Work up to your best attempt at each lift. Don’t stop at what you know you can lift. Don’t spend anymore than the alotted time for each movement.
Add the three weight totals together and that equals your “CrossFit Total”. Write your score down.