I am just keeping a checklist of WODs that I want/need to do as I see them appear around the web.
These will be programmed into my training in the future.
http://www.crossfitinvictus.com/wod/september-30-2013-competition/
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up
http://www.crossfitinvictus.com/wod/september-28-2013-competition/
A.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lb.
Rest exactly 8 minutes, and then:
B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lb.
Rest exactly 8 minutes, and then:
C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders
(Count every 10 meters of rowing as a rep for scoring purposes.)
http://theoutlawway.com/2013/09/29/130930-3/
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
http://www.crossfitinvictus.com/wod/september-17-2013-competition/
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
http://www.bountyhunteropen.com/blog/week_3_workouts_is_-_girls_girls_girls/6707
In 10min. (this is an every rep will count):
http://www.crossfitinvictus.com/wod/august-24-2013-competition/
Two sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.)
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.)
35 Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 8 minutes
http://www.crossfitinvictus.com/wod/august-15-2013-performance
Four sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/95 lb Power Clean x 5 reps
Rest 2 minutes
http://www.crossfitmayhem.com/2013/08/20/08202013/
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
http://blackhillscrossfit.com/?p=3050
2 front squats (135/95)
2 chest to bar pullups
4 front squats
4 chest to bar pullups
6 front squats
6 chest to bar pullups
etc.
AMRAP in 11 minutes
Squat clean on the first rep is ok
Switch to regular pullups after the round of 10
http://blackhillscrossfit.com/?p=3038
Then…
15 overhead squats (95/65)
20 double unders
12 overhead squats
40 double unders
9 overhead squats
60 double unders
6 overhead squats
80 double unders
3 overhead squats
This may be done top to bottom, or bottom to top, whatever you prefer.
For RX, you must also do 25 handstand pushups. They may be done at any point, and may be broken up however you wish.
http://blackhillscrossfit.com/?p=2812
13 Min AMRAP @ 115lbs
1 squat clean
2 hang squat cleans
3 front squats
4 thrusters
5 shoulder to overhead
10 barbell lunges, front rack (total) (alternating legs)
10 burpees
http://www.crossfit.com/mt-archive2/008824.html
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
http://outlawcoach.wordpress.com/2013/05/07/130508/
For time:
7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups
http://blackhillscrossfit.com/?p=2796
5 cleans (165/115) (full squat)
10 bar-facing burpees
5 rounds
http://www.crossfitinvictus.com/wod/may-8-2013-performance/
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings 32kg
15 Pull-Ups
Rest 3 minutes
http://www.crossfitinvictus.com/wod/may-7-2013-performance/
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
http://www.crossfitinvictus.com/wod/may-8-2013-competition/
Complete as many rounds and reps as possible in 5 minutes of:
365/245 lb. Deadlift x 3 reps
Muscle-Up x 3 reps
12 Toes to Bar
Rest exactly 5 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups
http://www.crossfitinvictus.com/wod/may-7-2013-competition/
Three rounds for time of:
10 Deadlift (315/205 lbs)
15 Burpees Over the Barbell
20 Handstand Push-Ups
25 Chest-to-Bar Pull-Ups
http://www.crossfitinvictus.com/2013-competition-preparation-workouts/may-11-2013-regionals-group-2/
For time:
9 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
7 Deadlifts
15 Box Jumps
5 Deadlift
9 Box Jumps
http://www.crossfitinvictus.com/2013-competition-preparation-workouts/may-11-2013-regionals-group-2/
Three sets for speed & efficiency of:
20 Alternating Pistols
20 Alternating DB Snatch (70/50 lbs)
Rest as needed
http://www.crossfitinvictus.com/wod/may-18-2013-competition/
Four rounds for time of:
315/225 lb. Deadlift x 6 reps
Ring Dips x 12/9 reps
Rest exactly 3 minutes, and then . . .
----
Three rounds for time of:
30″/24″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32/24 kg Kettlebell Swings x 20 reps
Rest exactly 2 minutes, and then . . .
----
Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders
50 DU
25 Pistols
9 KB Snatches 32kg
40 DU
20 Pistols
9 KB Snatches 32kg
30 DU
15 Pistols
9 KB Snatches 32kg
20 DU
10 Pistols
9 KB Snatches 32kg
10 DU
5 Pistols
9 KB Snatches 32kg
http://blackhillscrossfit.com/?p=2803
In 3 minutes, perform:
50 situps
AMRAP strict press (115/75)
Rest 3 minutes
In 3 minutes, perform:
50 situps
AMRAP push press (115/75)
Rest 3 minutes
In 3 minutes, perform:
25 barbell shoulder to overhead (115/75)
AMRAP burpees
Your score is the total number of press, push press, and burpees accomplished.
http://www.crossfitmayhem.com/2013/05/28/05282013/
For Time:
Reps of: 10-9-8-7-6-5-4-3-2-1 @135/95lbs
- Push Jerks
- Front Squats
http://blackhillscrossfit.com/?p=2806
14 Min AMRAP
4 deadlifts (275/185)
12 pullups
36 double unders
http://outlawcoach.wordpress.com/2013/05/09/130510/
For time:
Row 500m
30 Pistols (alternating)
20 Push Press @ 115/75#
Row 500m
20 Pistols (alternating)
15 Push Press @ 115/75#
Row 500m
10 Pistols (alternating)
10 Push Press @ 115/75# Time: 11:58.
3 rounds
10 FS @205
20 HSPU
30 SDHP 70kb
40 DU
5 Min Cap, For time: (all Double Unders must be UNBROKEN)
5 Double Unders
5 Burpees
10 Double Unders
5 Burpees
15 Double Unders
5 Burpees
20 Double Unders
5 Burpees
25 Double Unders
...and back down.
(Goal Time: Sub 4:00)
Gymnastics WODS:
http://gymnasticswod.com/content/fri-0503
30 Toes to Bar from L Hangs 
30 Pull Up in L Hangs
Finish with:
http://gymnasticswod.com/content/sun-0519
These will be programmed into my training in the future.
http://www.crossfitinvictus.com/wod/september-30-2013-competition/
For time:
50 Double-Unders
5 Muscle-Ups
40 Double-Unders
4 Muscle-Ups
30 Double-Unders
3 Muscle-Ups
20 Double-Unders
2 Muscle-Ups
10 Double-Unders
1 Muscle-Up
http://www.crossfitinvictus.com/wod/september-28-2013-competition/
A.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 205 lbs, Women = 135 lb.
Rest exactly 8 minutes, and then:
B.
Complete as many reps as possible in 4 minutes of:
1 Clean (power or full)
1 Chest-to-Bar Pull-Up
2 Cleans
2 Chest-to-Bar Pull-Ups
3 Cleans
3 Chest-to-Bar Pull-Ups
4 Cleans
4 Chest-to-Bar Pull-Ups
. . . and so on up the ladder
Men = 155 lbs, Women = 105 lb.
Rest exactly 8 minutes, and then:
C.
Complete as many reps as possible in 12 minutes of:
250 Meter Row
25 Kettlebell Swings (32/24 kg)
50 Double-Unders
(Count every 10 meters of rowing as a rep for scoring purposes.)
http://theoutlawway.com/2013/09/29/130930-3/
For total reps.
EMOM for 10 minutes (beginning @ 0:00):
12 Burpees
After completing 12 Burpees, with the remainder of the minute complete:
ME Double-Unders
*Score is total number of Double-Unders.
http://www.crossfitinvictus.com/wod/september-17-2013-competition/
For the following three segments, post three separate times, but leave the clock running:
For time:
Row 2000 Meters
When the clock reaches 10 minutes, complete the following for time:
10 Muscle-Ups
20 Burpees
30 Double-Unders
40 Ring Dips
30 Double-Unders
20 Burpees
10 Muscle-Ups
When the clock reaches 20 minutes, complete the following for time:
Row 2000 Meters
http://www.bountyhunteropen.com/blog/week_3_workouts_is_-_girls_girls_girls/6707
In 10min. (this is an every rep will count):
- Fran 21 Thrusters 95/65 21 Pullups
- Grace 15 Clean n jerks 135/95
- Karen 30 Wall Ball 20/14 (both to 10ft target)
- Elizabeth. 21 pwr. cleans 135/95 21 ring dips
- Diane 21 deadlifts 135/95 (yes..this is the break!) 21 HSPU (head to level surface)
- Isabel In the remaining time...as many snatches as possible (can be pwr) 135/95 Score it TOTAL Reps
http://www.crossfitinvictus.com/wod/august-24-2013-competition/
Two sets for time:
10/8 Muscle-Ups
15 Snatches (135/95 lb.)
20 Toes to Bar
25 Handstand Push-Ups
30 Wall Ball Shots (30/20 lb.)
35 Kettlebell Swings (32/24 kg)
40 Double-Unders
Rest 8 minutes
http://www.crossfitinvictus.com/wod/august-15-2013-performance
Four sets for times of:
Wall Ball Shots x 20 reps
Toes to Bar x 10 reps
135/95 lb Power Clean x 5 reps
Rest 2 minutes
http://www.crossfitmayhem.com/2013/08/20/08202013/
Max rounds in 3 minutes of:
3 Power Cleans
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles
http://blackhillscrossfit.com/?p=3050
2 front squats (135/95)
2 chest to bar pullups
4 front squats
4 chest to bar pullups
6 front squats
6 chest to bar pullups
etc.
AMRAP in 11 minutes
Squat clean on the first rep is ok
Switch to regular pullups after the round of 10
http://blackhillscrossfit.com/?p=3038
Then…
15 overhead squats (95/65)
20 double unders
12 overhead squats
40 double unders
9 overhead squats
60 double unders
6 overhead squats
80 double unders
3 overhead squats
This may be done top to bottom, or bottom to top, whatever you prefer.
For RX, you must also do 25 handstand pushups. They may be done at any point, and may be broken up however you wish.
http://www.crossfitmayhem.com/2013/08/05/08052013/
For Time
10-8-6-4-2
Squat Clean (155/105)
50-40-30-20-10
Double unders
Rest between Metcon and 1k Row
Row 1K for max effort
http://www.crossfitinvictus.com/wod/july-27-2013-competition/
Four sets for times of:
400 meter run
10 Deadlifts (315/215 lb.)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets
http://www.crossfitinvictus.com/wod/august-3-2013-competition/
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
"2007"
Row 1K
then
5 Rounds
25 Pullups
7 Push Jerks @ 135lbs
(15:00min timecap)
For Time
10-8-6-4-2
Squat Clean (155/105)
50-40-30-20-10
Double unders
Rest between Metcon and 1k Row
Row 1K for max effort
http://www.crossfitinvictus.com/wod/july-27-2013-competition/
Four sets for times of:
400 meter run
10 Deadlifts (315/215 lb.)
20 Box Jumps Overs (24/20″)
30 Pull-Ups
400 meter run
Rest 5 minutes between sets
http://www.crossfitinvictus.com/wod/august-3-2013-competition/
For time:
20 Deadlifts (315/215 lbs)
30 Box Jump-Overs (24”/20”)
40 Kettlebell Swings* (24/16 kg)
50 Double-Unders
50 Calories of Rowing on Concept 2
50 Double-Unders
40 Kettlebell Swings* (24/16 kg)
30 Box Jump-Overs (24”/20”)
20 Deadlifts (315/215 lbs)
"2007"
Row 1K
then
5 Rounds
25 Pullups
7 Push Jerks @ 135lbs
(15:00min timecap)
21-15-9
185 FS
70 kb swings
T2b
185 FS
70 kb swings
T2b
Maj David Gray Memorial WOD - TACP
15 Air Squats
10 Jumping Lunges
5 Air Squats (each leg)
10 Push-ups
15 KB Swings (35-70LB Kettlebell…shooter preference…)
15 Meter down and back with KB
7 Burpees
As many rounds as you can do in 20 minutes.
3 rounds
25 power snatches @ 75lbs
Run 400m
10 Jumping Lunges
5 Air Squats (each leg)
10 Push-ups
15 KB Swings (35-70LB Kettlebell…shooter preference…)
15 Meter down and back with KB
7 Burpees
As many rounds as you can do in 20 minutes.
3 rounds
25 power snatches @ 75lbs
Run 400m
http://blackhillscrossfit.com/?p=2812
13 Min AMRAP @ 115lbs
1 squat clean
2 hang squat cleans
3 front squats
4 thrusters
5 shoulder to overhead
10 barbell lunges, front rack (total) (alternating legs)
10 burpees
http://www.crossfit.com/mt-archive2/008824.html
"Schmalls"
Run 800 meters
Then two rounds of:
50 Burpees
40 Pull-ups
30 One-legged squats
20 Kettlebell swings, 1.5 pood
10 Handstand push-ups
Then,
Run 800 meters
http://outlawcoach.wordpress.com/2013/05/07/130508/
For time:
7 Rope Climbs 15′
14 Thrusters 115/75#
25 HR Pushups
5 Rope Climbs 15′
10 Thrusters 115/75#
25 HR Pushups
3 Rope Climbs 15′
6 Thrusters 115/75#
25 HR Pushups
http://blackhillscrossfit.com/?p=2796
5 cleans (165/115) (full squat)
10 bar-facing burpees
5 rounds
http://www.crossfitinvictus.com/wod/may-8-2013-performance/
Three sets for times of:
100 Double-Unders
30 Kettlebell Swings 32kg
15 Pull-Ups
Rest 3 minutes
http://www.crossfitinvictus.com/wod/may-7-2013-performance/
Complete as many rounds and reps as possible in 12 minutes of:
6 Handstand Push-Ups
9 Ring Dips
http://www.crossfitinvictus.com/wod/may-8-2013-competition/
Complete as many rounds and reps as possible in 5 minutes of:
365/245 lb. Deadlift x 3 reps
Muscle-Up x 3 reps
12 Toes to Bar
Rest exactly 5 minutes, and then . . .
D.
Complete as many rounds and reps as possible in 5 minutes of:
10 Box Jumps (30″/24″)
15 Pull-Ups
http://www.crossfitinvictus.com/wod/may-7-2013-competition/
Three rounds for time of:
10 Deadlift (315/205 lbs)
15 Burpees Over the Barbell
20 Handstand Push-Ups
25 Chest-to-Bar Pull-Ups
http://www.crossfitinvictus.com/2013-competition-preparation-workouts/may-11-2013-regionals-group-2/
For time:
9 Deadlifts (315/205 lbs)
21 Box Jumps (30″/24″)
7 Deadlifts
15 Box Jumps
5 Deadlift
9 Box Jumps
http://www.crossfitinvictus.com/2013-competition-preparation-workouts/may-11-2013-regionals-group-2/
Three sets for speed & efficiency of:
20 Alternating Pistols
20 Alternating DB Snatch (70/50 lbs)
Rest as needed
http://www.crossfitinvictus.com/wod/may-18-2013-competition/
Four rounds for time of:
315/225 lb. Deadlift x 6 reps
Ring Dips x 12/9 reps
Rest exactly 3 minutes, and then . . .
----
Three rounds for time of:
30″/24″ Box Jump x 10 reps
Handstand Push-Ups x 15 reps
32/24 kg Kettlebell Swings x 20 reps
Rest exactly 2 minutes, and then . . .
----
Two rounds for time of:
25 Hand-Release Push-Ups
50 Double-Unders
50 DU
25 Pistols
9 KB Snatches 32kg
40 DU
20 Pistols
9 KB Snatches 32kg
30 DU
15 Pistols
9 KB Snatches 32kg
20 DU
10 Pistols
9 KB Snatches 32kg
10 DU
5 Pistols
9 KB Snatches 32kg
150 du
100 situps
125 du
80 wallballs
100 du
60 hr pushups
75 du
40 power cleans 115lbs
50 du
20 hspu
25 du
CrossFit Mayhem
For Time, alternate movements:
25-20-15-10-5 Thrusters @ 95 lbs
50-40-30-20-10 Double Unders
http://www.crossfitinvictus.com/wod/may-9-2013-performance-and-fitness/
Rounds of 15, 12 and 9 reps for time of:
Thruster
Burpees
(recommended weights 135/95 lbs)
100 situps
125 du
80 wallballs
100 du
60 hr pushups
75 du
40 power cleans 115lbs
50 du
20 hspu
25 du
Gymnastics WODS:
http://gymnasticswod.com/content/fri-0503
6 ROUNDS:
- 10 Strict Toes to Bars
- 5 One-legged Burpees on each leg
- Don't let that other leg touch the ground throughout the Burpee movement
- Superman hold for 2 minutes
3 ROUNDS:
- 25 Hollow Rocks
- Hold Planche in Tuck Position for 30 seconds
- 25 Superman Rocks
- Hold L Seat for 30 seconds
4 ROUNDS:
- Hold One Arm Handstand for 20 seconds
- Recover 40 seconds
- Hold L Hang
for 20 seconds - Recover 40 seconds
- Alternate arms each round
10 ROUNDS:
- 3 Strict Handstand Push Ups
- 5 Strict Toes to Bars
- 10 Push Ups
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