"Tuscany"

for time complete the following:

30 clean and jerk 115 lbs

400 m run

20 clean and jerk 115 lbs

800 m run

10 clean and jerk 115lbs

1 mile run

cool down:

3 X 1min 30 sec plank hold rotating left side, front, right side during set 1 min recovery between set

"make-up"

3 X 800m interval

2:1 work to rest ratio (so rest half the time it takes to run and repeat)

try to keep 800m interval pace within 5 sec of each other

then for time 3 rounds of:

95 lb back squat 30 reps

95 lb hang power clean 30 reps

30 burpees

From Oregon With Love

The Burpee Mile for time

Good ole' Diane

The warm-up routine

wod - Diane: 21-15-9 for time of
Deadlift 225 lbs
HS push-ups
*holding body weight in HS position for
7 seconds works as substitute for 1 x HS push-up

rest 5 mins.

30 burpees for time
*pick target to hit each rep that
is at least 18" above standing reach

jump & power

warm-up:
5 mins of cardio
10 x knees to elbow

wod:
3 rounds for time of:
50 x scissor jumps
10 x SDLHP (115 lbs.)
50 x box jumps
10 x push press (115 lbs.)
row or run 500 m
rest 3 mins.
*record time of slowest round.

A Three Party

The warm-up routine

wod: 10-5-3-3-3 of
Bench Press
Snatch
Back Squat
*max 10 min per exercise; post 3RM for each

cool down:
30 x 4-count mountain climbers

9 fundamentals

wod:

complete 25 reps of each of the 9 movements of crossfit for time:

back squat

front squat

overhead squat

shoulder press

push press

push jerk

deadlift

hang power clean

snatch (full squat)

rx;d weight is 65lb for men and 45 lb for women

recover as needed

then complete 4 rounds as fast as possible of:

25 4- count flutter kick

40 yd suicide sprint down and back twice (160 yd total)

"Lumberjack 20"

wod for friday oct 22:
1 round for timeof:
20 deadlifts 225 lb
run 400m
20 kb swings 2 pood
run 400m
20 front squat 115lb
run 400m
20 burpees
run 400m
20 chest to bar pull-ups
run 400m
20 box jumps 24"
run 400m
20 dumbell squat cleans 45 lb
run 400m

the catch is that all sets of 20 need to be unbroken. If broken up must repeat 20 reps of broken exercise at the end of wod, not timed but to be completed right after as a penalty

"Mine own creation"

25 minute time limit total for wod.

wod:
run 1.5 mile
then
21-15-9 rep rounds for time of:
155lb bench press
dips
overhead plate lunge 45 lb plate
knee to elbow in push-up position

for lunges and knee to elbow once to right side and once to left side count as 1 rep

active recovery/ rest day

all the following are optional do as much or nothing (listen to your body)

run 5 k

yoga 30 min

mobility wod (can be found on crossfit endurance main page under anaerobic wod)

hurts 2 the core + grace

"grace"

30 clean and jerks 135lb for time

rest 5 minutes

"hurts 2 the core"

3 rounds for time of:

60 sec L-sit

45 lb barbell good mornings, 30 reps

60 ab mat sit-ups

25lb plate back extensions, 30 reps

for l-sit accumulate 60 sec, feet unanchored for sit-ups with soles of feet together (butterfly sit-up)

"Cindy Frog"

3 rounds for time:

2 x frog complex 95lb barbell

7 rounds of cindy (5 pull-up, 10 push-up, 15 squats)

run 400m

frog complex= from the deck squat clean, thruster, back squat, back-thruster. 6 reps of this without putting down bar

wod:

100 thrusters for time at 95lb M / 65lb W

rx'd 12:56

quads on fire

"Miner" (courtesy of sealfit)

stamina not timed: 3 sets of 10 db bench press 85 lb, 3 sets of 15 each arm one arm tricep skull crushers and bicep curl with 35lb KB
then do
"Miner"
3 rounds for time of:
25 burpees
50 push-ups
75 sit-ups
1 mile run

run 3 mile course at park (flat) 20:17

wod 5 rounds for time

10 kb swings 2 pood

15 pull-ups

20 push-ups (chest to deck)

100 m walking hand-stand

what's for lunge?

for time:

100 yd walking lunge

100 yd sprint

10 jumping squat 45 lb barbell

80 yd walking lunge

80 yd sprint

20 jumping squat 45 lb barbell

60 yd walking lunge

60 yd sprint

30 jumping squat 45 lb barbell

40 yd walking lunge

40 yd sprint

40 jumping squat 45 lb barbell

20 yd walking lunge

20 yd sprint

50 jumping squat 45 lb barbell

cool down tabata sit-up and plank hold

wod:
21-18-15-12-9-6-3 rep rounds of:
sumo deadlift high pull kb 2 pood
burpees
time limit 15 min cap for wod

rx'd 11:21

cool down:
5 sets of 10 reps
goblet squat 2 pood
barbell roll-outs

warm-up:

5 k run outside 22:23

10 rounds for time:

4 hand stand push-up

6 pull-up

12 kb swings 1.5 pood

cool down:

2, 4, 6, 8, 10, 10, 8, 6, 4, 2 reps of shoulder press, bicep curl 65 lb

micheal plus bench press

"micheal"

3 rounds for time:

800 m run

50 ghd sit-up

50 back extension

then resting 60 seconds between rounds:

205 lb bench press 2 reps

10 push-ups

for 10 rounds

wod for time:
95 lb back squat, 50 reps
25 dips
115 lb back squat, 40 reps
20 dips
135 lb back squat, 30 reps
15 dips
155 lb back squat, 20 reps
10 dips
175 lb back squat, 10 reps
5 dips

back squat reps may be partitioned as needed, dips must be unbroken or 1 min wall sit penality for each break to be accumulated and completed at end of workout.

then 10X1 min interval with 30 sec recovery, choose one of the following sports: bike, c2, run, swim. hold max distance possible for each interval.

10 rounds for time:

135 lb deadlift 15 reps

15 push-ups

squats n sit-ups with "Jack"

wod 1
5 reps each air squat, sit-ups feet unanchored
10 yard sprint down and back
10 reps each
10 yard sprint
15 reps each
10 yard sprint
20 reps each
10 yard sprint
25 reps each
10 yard sprint
30 reps each
10 yard sprint
30 reps each
10 yard sprint
25 reps each
10 yard sprint
20 reps each
10 yard sprint
15 reps each
10 yard sprint
10 reps each
10 yard sprint
5 reps each

rest a couple of minutes and then do
"Jack"
AMRAP in 20 minutes of:
115 lb push press 10 reps
10 kb swings 1.5 pood
10 box jumps 24"

CF warm-up

Row 5K
rest a few minutes
Death by pull-ups

severin hero wod

for time:

50 strict pull-ups

100 push-ups hands release at bottom

5 k run

if you have a 20 lb vest wear it