Workout

The CrossFit Combine – CrossFit

“I am not here for me. I am here for we, and we are here for them.”
– Anchorage Fire Department

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Metcon

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

20 KB Swings 53/35

10 Push-ups (Holding for 2 Sec at the top of each rep)

Rest 5 Min

Metcon (AMRAP – Rounds and Reps)

10 Min AMRAP

10 Goblet Squats 53/35

30 Double Unders

Bulletproof Body

Metcon (No Measure)

12 Min For Quality

10 Tempo RDL With KB (3 Count Down 1 Count Up)

5 Tempo Pushups (3 Count Down 1 Count Up)

Metcon (No Measure)

13 Min For Quality

5 Pause Goblet Squats (5 Count AT the bottom)

30 Double Unders /Single Under/Double Under Drills

The CrossFit Combine – CrossFit

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Weightlifting

DB Front Rack Step Ups (5×20 )

10 R then 10 L

Accessory Work

Metcon (No Measure)

Core Crusher

10 Sec Hollow Body Hold

10 V-ups

10 Tuck-ups

10 Single Leg V-ups

10 Sec Hollow Body Hold

* try to do each round unbroken!

The CrossFit Combine – CrossFit

“Champions are made from something they have deep inside them-a desire, a dream, a vision.”- Muhammad Ali

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Metcon

Metcon (AMRAP – Rounds and Reps)

3 Rounds

800m Run

30 Pullups

30 Burpees

* 30 Min AMRAP

Bulletproof Body

Metcon (No Measure)

30 Min AMRAP

300m Run- Nasal breathing

150m One Arm Farmer Carry Heavy (75m Left 75m Right)

20 T-Planks (10 Each Arm)

20 Power Rows (10 Each Arm)

The CrossFit Combine – CrossFit

“Bravery is the capacity to perform properly even when scared half to death.” — Omar N. Bradley, Senior Officer of the U.S, during WWII

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Metcon

Metcon (AMRAP – Rounds)

30 Min AMRAP Partner WOD

400m Run (you go I go)

200m Farmer Carry 53/35 (you go I go )

The CrossFit Combine – CrossFit

“Let everything happen to you: Beauty and Terror. Just keep going. No feeling is final.”
– Rainer Maria Rilke, “Go to the Limits of Your Longing”

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Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#
or

Bulletproof Body

Metcon (No Measure)

15 Min EMOM

10 Perfect Squats
*More advanced-go slower

Home WOD

10 Min Walk with the cell phone in airplane mode.

The CrossFit Combine – CrossFit

“I don’t care if you’re runnin’ towards your goal or if you’re on your knees fuckin’ crawlin’, just stay pointed in that direction, keep chuggin’, you’ll get there.”

— Mat Fraser

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Metcon

Metcon (AMRAP – Reps)

5 Rounds

1 Min Hang Power Cleans 135/85

1 Min Push Jerks 135/85

1 Min Deadlifts 135/85

1 Min Rest
or

Bulletproof Body

Metcon (No Measure)

Movement Focus WOD

20 Min

5 Hang Power Cleans

5 Push Jerks

5 Deadlifts
* use only the bar or Light DB to work on getting better.

Home WOD

4 Rounds

10 Burpees

20 High Knees

The CrossFit Combine – CrossFit

“I do not think that there is any other quality so essential to success of any kind as the quality of perseverance. It overcomes almost everything, even nature.”

— John D. Rockefeller

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Metcon

Metcon (Time)

5 Rounds

15 Pull-ups

30 Step-ups (15 Each Leg)

40 Sit-ups
30 Min Cap

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Bulletproof Body

Metcon (No Measure)

30 Min AMRAP

5 Tempo Pull-Ups (1 Count up 3 Count Down)

10 Tempo Squats (5 Count Down And Up)

10 Bird Dogs (5 Each Side)

10 Box Hamstring Curls

30 Sec L-Sit

Home WOD

10 Min AMRAP

10 Lunges

10 T-Planks

The CrossFit Combine – CrossFit

“Souls are like athletes, that need opponents worthy of them, if they are to be tried and extended and pushed to the full use of their powers, and rewarded according to their capacity.” — Thomas Merton

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Metcon

Metcon (Time)

3 Rounds

20 One Arm DB Push Press

20 One Arm DB Front Squats

20 One Arm DB Thrusters

400m Run
Weight 35/20

Accessory Work

Core Crusher

3 Rounds

10 Sec Hollow Body Hold

10 V-ups

10 Tuck ups

10 Single Leg V-ups

10 Sec Hollow Body Hold

Home WOD

10 Min

Run to a light

Walk to the next light.

Then

Stretch for 5 Min

The CrossFit Combine – CrossFit

“I really think a champion is defined not by their wins, but by how they can recover when they fall.”

— Serena Williams

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Gymnastics

Metcon (AMRAP – Rounds)

10 Min AMRAP

5 L-Pullups
Log how many sets of 5 unbroken done in 10 min.

Metcon

Metcon (AMRAP – Rounds and Reps)

7 Min AMRAP

10 D-Ball Over the shoulder 100/50

10 Burpees
Rest 3 Min

Metcon (AMRAP – Rounds and Reps)

7 Min ARMAP

10 D-Ball Deadlifts

30 Jumps over the ball

Home WOD

10 Min AMRAP

10 Bird Dogs

10 Squats

5 Burpees

The CrossFit Combine – CrossFit

“Life moves pretty fast. If you don’t stop and look around once in a while, you could miss it.” — Ferris Bueller

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Metcon

Filthy Fifty (Time)

For Time:
50 Box jumps, 24″
50 Jumping pull-ups
50 Kettlebell swings, 1 pood
50 steps Walking Lunge
50 Knees to elbows
50 Push press, 45#
50 Back extensions
50 Wall ball shots, 20#
50 Burpees
50 Double unders