Careful readers of this blog remember and perhaps have been waiting for this.  It was announced a few months back that in a short while there would be a week where all WODs would be released in advance.  We are here now.

This experiment was conducted on two other occasions and is quite fun for some  and hell-on-earth for others.  Regardless of how you think this MIGHT go for you, I urge you to try something new surrounding the fact that the WODs are all here for you to look at.  For you consider and think through a week in advance.  For some, you might decide what outside activities you’d like to fit in (yoga, hike, surf, etc) and see how these WODs work with your activity schedule.  Some might decide to come in on days you have the most to learn or gain.  Perhaps there is a weakness to work on (strength or endurance) or a movement you have not done in a while- for whatever reason.

Regardless of what you choose to do with this information- do SOMETHING different with it… as we don’t share so freely all the time.  You might discover something about your training, your planning process, or maybe something entirely different.

Continue scrolling of a list of all of this week’s WODs.  Notice the Monday, Wednesday 5pm specialty class descriptions are also posted in detail below.

Monday’s WOD at 6, 7, 9am and again at 4 and 6pm
As many rounds as possible in 20 minutes of:
30 American KB swings (24/18kg)
40 single arm DB snatch (60/40#) switch sides as desired
50 box jumps (24/20″)
Post number of rounds and remaining reps to chalkboard/journals

Monday CrossFit Total Class 5pm (finale is NEXT week)
After working up to about 50% of 1RM on each CrossFit Total movement, a clock is set and athletes will rotate through the back squat, shoulder press (cleaned from the ground), and deadlift.  Each lift for 5 reps on the two minute mark, always rotating to the next movement and adding weight for the lift just finished before moving on to that next movement.  Once warmed up to 50%, athletes will get the remainder of the time in class to gradually add weights and work up to 5 rep max on each of the 3 lifts- but will always lift together on the 2 minute mark.  Five full rounds will take 28 minutes, 6 rounds 34 minutes, etc.
Post heaviest 5 rep load for each lift to chalkboard/journals

Tuesday’s WOD at 6, 7, 9am and again at 4 and 6pm
Every 3rd minute for eight rounds complete:
5 front squats cleaned from ground (60-70% 1RM front squat)
6 toes to bar
7 push ups
Each round’s work AFAP (as fast as possible)
Post squat load to and any scaling to chalkboard/journals

Wednesday’s WOD at 7 and 9am, again at 4 and 6pm
Five rounds for time of:
8 bar muscle ups or chest to bar pull ups or pull ups
55/40kg push press, 8 reps
100m sand bag carry (80/60#)
Post time and scaling to chalkboard/journals

Wednesday CrossFit Endurance, Stamina and Power 5pm  (finale is next week)
On a running clock, athlete completes 8 rounds of:
Max rep wall ball shots in 45 seconds, transition to row in 15 seconds and then
Row for max distance until the 2 minute mark
Rest exactly 3 minutes
Post total number of wall ball shots and total meters

Thursday’s WOD at 6, 7, 9am and again at 4 and 6pm
20 minute limit to move through 5 rounds (Lynne-style) not for time of:
Turkish get up, as heavy as possible, 2 reps R, 2 reps L
Max reps unbroken bar dips
Post heaviest 2RM R/L set and total number of dips to chalkboard/journals
-then-
21-15-9 reps/round for time of:
KB sumo deadlift high pull (same weight a max load TGU)
Farmer carry step lunges (down weights of max TGU load)
Post time and loads to chalkboard/journals

Friday’s WOD at 7 and 9am, again at 3 and 5pm
Three rounds for time of:
Row 500m, Run 400m (must do two rounds of one move and one of the other- your choice*)
15 burpees
12 thrusters 50/32.5kg
Post time and scaling to chalkboard/journals
*unless injury prevents you from one of the movements

Saturday at 9:30am
some things are forever secret