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"BASELINE" SRCF INTRO WOD#1

"DEATH BY" - POWER SNATCH

"DEATH BY" - WALL BALLS

"FGB STYLE" - DUMBBELL THRUSTERS

"FGB STYLE" - ROW (CALORIES)S

"TABATA" - AIR SQUATS

"TABATA" - DOUBLE UNDERS

"TABATA" - OVERHEAD SQUATS

"TABATA" - ROW CALORIES

"TABATA" - THRUSTERS

"TEAM AMERICA" OUTLAW JULY 4TH 2012

1 MI; MAX REP CLEAN & JERKS

1 PUSH PRESS + 1 PUSH JERK + 1 SPLIT JERK 1-1-1-1-1

1 REP + 1 REP / 1 MIN

1 REP MAX

1/2 CINDY

10 REP MAX

10 RFT

10-8-6-4-2

10-9-8-7-6-5-4-3-2-1

100 KB SWINGS EMOM BURPEES

100 M

100 REPS FOR TIME

1000 M

11 MORE

12

13 MORE

15 RFT

15-12-9

15-12-9-12-15

15-12-9-6

15-12-9-6-3

16.1 - SCALED

17

18-15-12-9-6

2

2 MORE

2 REP MAX

2 REPS + 2 REPS / 1 MIN

2 RFT

20 REP MAX

20-16-12-8-4

200 M

2015 MASTERS QUALIFIER EVENT 4

21-15-9

21-18-15

21-18-15-12

21-18-15-12-9

25-20-15-10-5

27-21-15

2X AMRAP 5 MINS

3

3 MORE

3 REP MAX

3 RFT

3-3-3-3

3X MAX REP

3X POWER SNATCHES

3X10

3X8

4

4 MORE

4 RFT

400 M

400 M; 5X HANDSTAND PUSH-UPS

400 M; THRUSTERS

4X 250 M

4X 400 M

4X 500 M

5

5 MORE

5 REP MAX

5 RFT

50 REPS FOR TIME

50-40-30-20-10

5X AMRAP 3 MINS

5X MAX REP

5X3

5X5

6

6 MORE

6 RFT

600 M

7

7 MORE

7 REP MAX

7 RFT

8 RFT

8 X 20 SECS / 10 SECS

800 M

8X 250 M

9 RFT

ABMAT SIT-UP

ABMAT SIT-UPS

AIR SQUATS

AIR SQUATS; ROWS

ALT EMOM 10 MINS

ALT EMOM 12 MINS

ALT EMOM 18 MINS

ALT EMOM 5 MINS

AMRAP 10 MINS

AMRAP 12 MINS

AMRAP 12 MINS W/ BUY-IN

AMRAP 13 MINS

AMRAP 14 MINS

AMRAP 15 MINS

AMRAP 15 MINS W/ BUY-IN

AMRAP 16 MINS W/ BUY-IN

AMRAP 17 MINS W/ BUY-IN

AMRAP 20 MINS

AMRAP 3 MINS

AMRAP 30 MINS

AMRAP 4 MINS

AMRAP 5 MINS

AMRAP 6 MINS

AMRAP 7 MINS

AMRAP 8 MINS

AMRAP 9 MINS W/ BUY-IN

AMRAP BOX JUMPS

AMREPS 10 MINS

AMREPS 13 MINS

AMREPS 2 MINS

AMREPS 5 MINS

AMREPS 8 MINS

BACK SQUAT

BACK SQUAT 1-1-1-1-1

BACK SQUAT 10-10-10

BACK SQUAT 2-2-2

BACK SQUAT 2-2-2-2-2

BACK SQUAT 3-3-3

BACK SQUAT 3-3-3-3

BACK SQUAT 3-3-3-3-3

BACK SQUAT 4-4-4-4

BACK SQUAT 4-4-4-4-4

BACK SQUAT 5-4-3-2-1

BACK SQUAT 5-5-5

BACK SQUAT 5-5-5-5

BACK SQUAT 5-5-5-5-5

BACK SQUAT 7-7-7

BACK SQUAT 8-6-4-2-1

BACK SQUATS

BALL SLAMS

BAR MUSCLE UPS

BAR MUSCLE-UPS

BASELINE

BEAR COMPLEX

BEAR COMPLEX 1-1-1-1-1

BENCH PRESS

BENCH PRESS 10-10-10

BENCH PRESS 2-2-2-2

BENCH PRESS 2-2-2-2-2

BENCH PRESS 3-3-3-3-3

BENCH PRESS 4-4-4

BENCH PRESS 4-4-4-4

BENCH PRESS 4-4-4-4-4

BENCH PRESS 5-4-3-2-1

BENCH PRESS 5-5-3-3-1-1-1

BENCH PRESS 5-5-5

BENCH PRESS 5-5-5-5

BENCH PRESS 5-5-5-5-5

BENCH PRESS 6-6-6-6

BENCH PRESS 7-7-7

BENCH PRESS 8-8-8

BENCH PRESS 8-8-8-8

BENT OVER BARBELL ROW 6-6-6-6

BENT OVER BARBELL ROWS

BIKE 6.4 MI TT

BLAKE

BOX JUMP (24 IN.)S

BOX JUMP OVER

BOX JUMP OVERS

BOX JUMPS

BTWB

BUMPER PLATE BURPEES

BURPEE BOX JUMPS

BURPEE ONTO PLATES

BURPEE OVER BARS

BURPEE OVER ROWERS

BURPEE PULL UPS

BURPEE PULL-UPS

BURPEES

CHART

CHEST-TO-BAR PULL-UPS

CHIPPER

CLEAN

CLEAN & JERK

CLEAN & JERK (TOUCH & GO)

CLEAN & JERK 1-1-1

CLEAN & JERK TOUCH

CLEAN & JERKS

CLEAN 1 REP

COMPLEX

CROSSFIT GAMES

CROSSFIT GAMES OPEN

CROSSFIT GAMES OPEN 11.3

CROSSFIT GAMES OPEN 15.1 - SCALED

CROSSFIT GAMES OPEN 15.1A

CROSSFIT GAMES OPEN 15.2 - SCALED

CROSSFIT GAMES OPEN 15.3 - SCALED

CROSSFIT GAMES OPEN 15.4 - SCALED

CROSSFIT GAMES OPEN 15.5

CROSSFIT GAMES OPEN 16.2

CROSSFIT GAMES OPEN 16.3

CROSSFIT GAMES OPEN 16.4

CROSSFIT GAMES OPEN 16.4 / 17.4

CROSSFIT GAMES OPEN 16.5 - SCALED / MASTERS / TEENS

CROSSFIT GAMES OPEN 17.1

CROSSFIT GAMES OPEN 17.2

DEAD LIFT

DEADLIFT

DEADLIFT 2-2-2-2

DEADLIFT 2-2-2-2-2

DEADLIFT 3-3-3

DEADLIFT 3-3-3-3

DEADLIFT 3-3-3-3-3

DEADLIFT 4-4-4-4

DEADLIFT 5-5-5

DEADLIFT 5-5-5-5-5

DEADLIFTS

DEFICIT HANDSTAND PUSH UPS

DIANE

DOUBLE UNDER

DOUBLE UNDERS

DT

DUMBBELL BICEP CURL 8-8-8-8

DUMBBELL DEADLIFTS

DUMBBELL FRONT SQUATS

DUMBBELL HANG POWER CLEANS

DUMBBELL HANG SQUAT CLEANS

DUMBBELL PUSH PRESS

DUMBBELL SNATCHES

DUMBBELL THRUSTERS

ELIZABETH

EMOM

EVERY 1 MIN FOR 10 MINS

EVERY 1 MIN FOR 11 MINS

EVERY 1 MIN FOR 5 MINS

EVERY 1 MIN FOR 6 MINS

EVERY 1 MIN FOR 7 MINS

EVERY 1 MIN FOR 8 MINS

FILTHY FIFTY

FRAN

FRONT SQUAT

FRONT SQUAT 10-10-10

FRONT SQUAT 2-2-2-2-2

FRONT SQUAT 3-3-3

FRONT SQUAT 3-3-3-3

FRONT SQUAT 3-3-3-3-3

FRONT SQUAT 4-4-4-4

FRONT SQUAT 5-4-3-2-1

FRONT SQUAT 5-5-3-3-1-1-1

FRONT SQUAT 5-5-5

FRONT SQUAT 5-5-5-5-5

FRONT SQUAT 6-4-2-2-1

FRONT SQUAT 6-6-6

FRONT SQUAT 7-7-7

FRONT SQUATS

FRONT SQUATS; 400 M

FT

GO DEADLIFTS

GOAL

GOS

GRACE

GRIFF

GROUND TO OVERHEAD

GWEN

HALF MURPH

HALF MURPH W/FULL RUN

HAND RELEASE PUSH-UPS

HAND STAND PUSH UPS

HANDSTAND PUSH UPS

HANDSTAND PUSH-UPS

HANDSTAND PUSH-UPS; 3X HANG POWER SNATCHES...

HANG POWER CLEAN

HANG POWER CLEAN & JERK

HANG POWER CLEAN & JERK 2-2-2-2-2

HANG POWER CLEAN & JERKS

HANG POWER CLEAN + HANG SQUAT CLEANS

HANG POWER CLEAN 1-1-1-1-1-1-1

HANG POWER CLEAN 2-2-2-2-2

HANG POWER CLEAN 3-3-3-1-1-1

HANG POWER CLEAN 3-3-3-3

HANG POWER CLEANS

HANG POWER SNATCH 1-1-1-1-1

HANG POWER SNATCHES

HANG SNATCH (ABOVE THE KNEES) 2-2-2-1-1-1

HANG SNATCH CLEAN

HANG SQUAT CLEAN

HANG SQUAT CLEAN 1-1-1-1-1

HANG SQUAT CLEAN 3-3-3

HANG SQUAT CLEANS

HANG SQUAT SNATCH

HANG SQUAT SNATCH + SNATCH BALANCE 1-1-1-1-1

HANG SQUAT SNATCH 1-1-1-1-1

HANG SQUAT SNATCH 2-2-2-2-2

HANG SQUAT SNATCH 3-2-1-1-1

HANG SQUAT SNATCH 3-3-2-2-1-1-1

HANG SQUAT SNATCHES

HELEN

HELEN MEETS GRACE

HOLLOW ROCKS

HOPE

HOPE FOR KENYA

JACK

JACKIE

JEREMY

JERK 1-1-1-1-1

JERKS

JOSH

KAREN

KETTLEBELL GOBLET SQUATS

KETTLEBELL SUMO DEADLIFT HIGH-PULLS

KETTLEBELL SWING (AMERICAN)S

KETTLEBELL SWINGS

KETTLEBELL SWINGS; ROWS

KNEES TO ELBOWS

LATERAL BURPEE (OVER BARBELL)S

LATERAL BURPEE OVER BARBELLS

LIFTING

MARCO

MAX SET

MEDICINE BALL CLEANS

MINI-KELLY

MORE

MORE...

MUSCLE-UPS

NANCY

NASTY GIRLS

NOISE

ONE ARM DUMBBELL SNATCH (ALTERNATING)S

ONRAMP

OVERHEAD SQUAT

OVERHEAD SQUAT 2-2-2

OVERHEAD SQUAT 3-3-3

OVERHEAD SQUAT 3-3-3-3-3

OVERHEAD SQUAT 5-4-3-2-1

OVERHEAD SQUATS

OVERHEAD WALKING LUNGE WITH PLATES

POWER CLEAN

POWER CLEAN & JERK 1-1-1-1-1

POWER CLEAN & JERKS

POWER CLEAN 1-1-1-1-1

POWER CLEAN 2-2-2-2-2

POWER CLEANS

POWER SNATCH

POWER SNATCH (TOUCH & GO) 3-3-3-3-3

POWER SNATCH 1-1-1

POWER SNATCH 1-1-1-1-1

POWER SNATCH 2-2-2

POWER SNATCH 2-2-2-1-1-1

POWER SNATCHES

PR

PULL UP (STRICT)S

PULL UP (WEIGHTED)S

PULL-UPS

PUSH JERK

PUSH JERK 2-2-2-2-2

PUSH JERK 3-3-3

PUSH JERK 3-3-3-3-3

PUSH JERK 4-4-4

PUSH JERKS

PUSH PRESS

PUSH PRESS 1-1-1-1-1

PUSH PRESS 3-3-3

PUSH PRESS 3-3-3-3-3

PUSH PRESS 5-4-3-2-1

PUSH PRESS 5-5-5-5

PUSH PRESSES

PUSH UP

PUSH UP (DEFICIT)S

PUSH UP (RINGS)S

PUSH-UP (HAND RELEASE)

PUSH-UP (HAND RELEASE)S

PUSH-UPS

REST 2 MINS

RING DIP (WEIGHTED) 5-5-5-5-5

RING DIPS

ROPE CLIMB

ROPE CLIMBS

ROUNDS OF CINDIES

ROW

ROW (CALORIES)S

ROW 1500 M TT

ROW 2 KM TT

ROW 2000 M TT

ROW 500 M TT

ROW 750 M TT

ROW CALORIES

ROWS

ROWS; 3X THRUSTERS

ROWS; 4X DOUBLE UNDERS

ROWS; 4X PUSH PRESS

ROWS; 4X THRUSTERS

ROWS; 5X DEADLIFTS

ROWS; 5X MEDICINE BALL CLEANS

ROWS; FRONT SQUATS

ROWS; POWER SNATCHES

ROWS; TOES-TO-BARS

RUN

RUN 1 MI TT

RUN 400 M TT

RUNS

RX

SAIMO

SHOULDER PRESS

SHOULDER PRESS 2-2-2-2-2

SHOULDER PRESS 3-3-3

SHOULDER PRESS 3-3-3-1-1-1

SHOULDER PRESS 3-3-3-3-3

SHOULDER PRESS 4-4-4-4

SHOULDER PRESS 5-5-5

SHOULDER PRESS 7-7-7

SHOULDER-TO-OVERHEADS

SIT-UP

SIT-UP (ABMAT)S

SIT-UP (STANDARD)S

SNATCH

SNATCH 1-1-1

SNATCH 1-1-1-1-1

SNATCH 2-2-2-2-2

SNATCH BALANCE

SNATCH BALANCE 1-1-1-1-1

SNATCH BALANCES

SNATCH GRIP DEADLIFT 3-3-3

SNATCH GRIP DEADLIFTS

SNATCH PULL 3-3-3-3-3

SNATCHES

SPLIT JERK

SPLIT JERK 1-1-1-1-1

SPLIT JERK 3-2-2-1-1-1

SPLIT JERK 3-2-2-2-1-1-1-1

SPLIT JERKS

SQUAT CLEAN

SQUAT CLEAN & JERK 1-1-1-1-1

SQUAT CLEAN 1-1-1

SQUAT CLEAN 1-1-1-1-1

SQUAT CLEAN 2-2-2-2

SQUAT CLEAN 2-2-2-2-2

SQUAT CLEAN 3-3-3-1-1-1

SQUAT CLEAN 5-5-5

SQUAT CLEAN THRUSTER

SQUAT CLEAN THRUSTER 1-1-1-1-1

SQUAT CLEANS

SQUAT SNATCH

SQUAT SNATCH (TOUCH & GO) 2-2-2-2-2

SQUAT SNATCH 1-1-1

SQUAT SNATCH 1-1-1-1-1

SQUAT SNATCHES

STATS

STEP DOWN BOX JUMPS

STRICT HANDSTAND PUSH-UPS

STRICT PULL-UP

STRICT PULL-UPS

STRICT TOES TO BARS

SUMO DEADLIFT HIGH PULLS

SUMO DEADLIFT HIGH-PULL

SUMO DEADLIFT HIGH-PULLS

TABATA

TAYLOR

TEAM

TEAM OF TWO JACKIE

TEAM WOD

THE CHIEF

THRUSTER

THRUSTER 1-1-1-1-1

THRUSTER 10-10-10

THRUSTER 2-2-2-2

THRUSTER 2-2-2-2-2

THRUSTER 3-3-3

THRUSTER 3-3-3-3-3

THRUSTERS

TK

TOES TO BARS

TOES-TO-BARS

TOES-TO-BARS; ROWS

TOUCH

TRAIL

TRAVEL WOD

UNBROKEN FRONT SQUATS

V-UPS

VACATION

WALKING LUNGES

WALL BALL (2 FOR 1)

WALL BALL (PARTNER)

WALL BALLS

WEIGHTED PULL UP 3-3-3-3-3

WEIGHTED PULL-UP 2-2-2-2-2

WEIGHTED PULL-UP 3-3-3

WEIGHTED PULL-UP 3-3-3-3

WEIGHTED RING DIPS

WEIGHTED SIT-UPS

WEIGHTED STRICT PULL-UP 2-2-2-2-2

WITTMAN

WOD

WOOD


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