Ready, Set . . .

TEAM WOD

“Pick Your Poison”
This workout is broken into two components – set stations and strategic choices. Participants will be broken into groups of four and will be assigned a station. At the stations, no two members can be performing the same movement, which means that you must wait for your teammate to complete their 15 repetitions before the group rotates to the next exercise. Once each member has completed 15 reps of each of the four exercises at the station, you will move on to the choice exercise. Choose one of the two tasks; each member must complete the assigned number of reps.

Choice # 1 – Run or Row? — 1600m relay run (400m each teammate) OR 2000m relay row (500m each teammate)
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 2 – Top or Bottom? — 15 HSPU or 50 Squats
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 3 – Push or Pull? — 50 Push-Ups or 25 Pull-Ups
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 4 – Jump or Drop? — 50 Jumping Squats or 25 Burpees
Station = 15 KB/DB Swings + 15 DB Thrusters + 15 Sit-Ups + 15 Box Jumps

Choice # 5 – Press or Hang? — 25 Ring Dips or 25 Knees to Elbows
Sation: Recover & move on to next choice

SPORT

A. Three sets, not for time, of:
Russian Leg Lifts x 6-8 reps
Alternating Pistols x 12-16 reps
Kettlebell Snatch x 8-10 reps each arm

B. Eight sets of:
Clean + Clean from Below the Knee
(from below the knee, pause with the barbell at least 2″ below the knee cap, plates hovering slightly off the floor, then clean)
Rest as needed
Build over the course of the eight sets.

C. Three rounds for time of:
Run 400 Meters
15 Box Jump-Overs (24″/20″)
10 Front Squats (185/135 lb.)

CROSSFIT MOMS

Advanced
3 rounds
20 wall ball #12-14
20 one-armed kettlebell swings 12kg
20 push ups
20 pull ups

Intermediate
3 rounds
15 wall ball #10-12
15 one-armed kettlebell swings 8kg
15 push ups
15 pull ups

Beginner
3 rounds
10 wall ball #6-8
10 one-armed kettlebell swings 4kg
10 push ups
10 pull ups

FITNESS & AIM

A. Four sets of:
Dumbbell or Barbell Push Press x 6-8 reps
Rest 60 seconds
Single Leg Hip Bridge x 8-10 reps each leg @ 3011
Rest 60 seconds
Supine Ring Rows x 8-10 reps @ 2111
Rest 60 seconds

B. In teams of two, partners alternate to complete 3 sets each of:
20 Sit-Ups
20 Box Jump Overs

SPORT

A. Three sets, not for time, of:
Wall Climbs x 4-6 reps
Skin the Cat x 4-6 reps
Butterfly Pull-Ups x 12 reps
(simply working on speed and efficiency)

B. Five sets of:
Push Press + Power Jerk + Jerk
Rest as needed

C. 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

*If you fail to make the time cap for any portion, simply proceed straight through into the next session without rest. Of course, you’re encouraged to modify as needed if you know that muscle-ups or ring dips will prohibit you from finishing in a reasonable time.

CROSSFIT MOMS

Advanced
5 rounds
10 front squats #65
10 pull ups

Intermediate
4 rounds
10 front squats #45
10 pull ups or progressions

Beginner
3 rounds
10 front squats #25
10 pull up progressions

You might see Coach Bob’s “stomach” session, but what I see is organized wall balls!

FITNESS

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Turkish Get-Ups x 3 reps each arm
Rest 90 seconds

B. Four sets of:
30 seconds Jump Rope
30 seconds Rest
30 seconds Mountain Climbers
30 seconds Rest

AIM

A. Three sets of:
Romanian Deadlift x 6-8 reps @ 21X1
Rest 90 seconds
Handstand Push-Ups x Max reps
Rest 90 seconds

B. Three rounds for time of:
50 Double-Unders
25 Burpee Box Jump Overs

SPORT

Rest Day

CROSSFIT MOMS

Rest Day

ENDURANCE

Row 750m @ moderate pace

rest 2 min

For time:
5,4,3,2,1
db man-makers
burpee double pushup

rest 2 min

Row 750m @ same pace as beginning

FITNESS

A. Three sets of:
Bench Press x 8-10 reps @ 20X1 (Dumbbell or Barbell)
Rest 60 seconds
Pull-Ups x 6-8 reps @ 2111
Rest 60 seconds
Plank from Elbows x 60 seconds
Rest 60 seconds

B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps
Push-Ups x 15 reps
400 Meter Run

AIM

A. Four sets of:
Bench Press x 4-6 reps @ 20X1
Rest 90 seconds
Single Arm Kettlebell or Dumbbell Row x 8-12 reps @ 2111
Rest 90 seconds

B. In teams of two, partners alternate to complete three sets each of:
Kettlebell Swings x 20 reps (24/16 kg)
Dips x 15 reps
400 Meter Run

SPORT

A. Five sets of:
Hang Power Snatch + Power Snatch + Overhead Squat
Rest as needed

B. Three sets of:
Romanian Deadlift x 5 reps @ 3011
Rest as needed

C. “The Chief”
Against a three-minute running clock, complete as many rounds and reps as possible of:
135/95 lb. Power Cleans x 3 reps
Push-Ups x 6 reps
Air Squats x 9 reps
Repeat for a total of five sets, resting 60 seconds between sets. Pick up each set where you left off when the last ended.

CROSSFIT MOMS

Advanced
3 rounds
12 pull ups
12 push ups
12 pull ups
12 push ups

Intermediate
3 rounds
9 pull ups or progressions
9 push ups
9 pull ups or progressions
9 push ups

Beginner
3 rounds
6 pull up progressions
6 push ups
6 pull up progressions
6 push ups