Greensboro

Main – CrossFit

Metcon (AMRAP – Reps)

6 min EMOM
Toes to Bar

–Pick a # of T2B to do per minute. Score is # completed in your lowest round.
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Metcon (Time)

21-18-15-12-9-6-3
Deadlifts (185/125)
Wallballs

Main – CrossFit

Weightlifting

Back Squat (5×5)

–Start at 65% and work up.

Metcon

Metcon (AMRAP – Rounds and Reps)

8 min AMRAP
3 Wall Walks
10 Overhead Squats (115/75)

Main – CrossFit

Metcon (Time)

Teams of 3:
60 Back Squats (135/95)
50 Shoulder to Overhead
40 Front Squats
30 Pullups
20 Front Rack Lunges
30 Pullups
40 Front Squats
50 Shoulder to Overhead
60 Back Squats

— Bar may not touch ground during the entire workout. Partners may act as a rack to hold barbell.

Main – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 rounds
2 min AMRAP
15 Burpees
Max Double Unders
–rest 2 minutes between rounds

Metcon (AMRAP – Rounds and Reps)

10 min AMRAP
1 Clean and Jerk (155/105)
1 round of “Cindy” (5 Pullups/10 Pushups/15 Squats)
2 Clean and Jerks
1 round of “Cindy”
3 Clean and Jerks
1 round of “Cindy”

Main – CrossFit

3 Front Squats to 1 Jerk

-work up to heaviest set of complex.

Metcon

Metcon (AMRAP – Reps)

4 min AMRAP
10 Hang Power Cleans (135/85)
10 Box Jumps

–2 minute rest between
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Metcon (AMRAP – Reps)

4 min AMRAP
10 Hang Power Cleans (135/85)
10 Burpees

Main – CrossFit

Metcon (AMRAP – Reps)

NYE Countdown WOD
20 min EMOM
Complete as many of the reps as possible during each minute.
20 Wallballs
19 Wallballs
18 Situps
17 Situps
16 KB Swings (53/35)
15 KB Swings (53/35)
14 Burpees
13 Burpees
12 Box Jumps (30/24)
11 Box Jumps (30/24)
10 Pullups
9 Toes to Bar
8 Handstand Pushups
7 Clean and Jerk (135/95)
6 Power Snatch (135/95)
5 Pistols (both legs counts as one)
4 DB Snatch (Heavy)
3 Squat Clean Thruster (135/95)
2 Bar Muscle Up
1 Muscle Up

Main – CrossFit

Weightlifting

Back Squat (6-6-4-4-2-2)

-Start at 65% work up to ~85%

Metcon

Metcon (AMRAP – Reps)

“The Gladiator” from War of the WODs 2013
7 min AMRAP
30 Cleans (95/65)
30 Cleans (135/95)
30 Cleans (185/125)
As Many Cleans as possible (245/165)

–If you can not clean a weight, you may deadlift if for .01 points, per rep.

Main – CrossFit

Metcon (Time)

Partner WOD
800m Run
80 Wallballs
80 Box Jumps (24/20)
400m Run
40 Toes to Bar
40 Situps w/ Medball Pass
200m Run
20 Pullups
20 Burpees

Main – CrossFit

Metcon (Time)

Buy-In: 34 Burpees

2 rounds
12 Power Cleans (185/105)
27 Snatches (135/85)
19 Overhead Squats (95/65)

Cash-Out: 79 DU’s

-One bar, change weight as you go.

Main – CrossFit

Gymnastics

Planks

:40 on, :20 off
–Front Plank
–Side Plank
–Feet 6″ off ground
–Hollow Position

Metcon

Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
15 Wallballs
30 Double Unders
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Rest 5 minutes between AMRAPs.
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Metcon (AMRAP – Rounds and Reps)

5 min AMRAP
15 Calorie Row
30 Lateral Jumps over Rower