Slide 1Slide2Slide 3Slide 4Slide 5
SKILL
Pistol Progressions
Toe Spot/Achilles Spot
Box Pistols/Band Pistols
Bottoms Up Pistols From MB
Advanced Athletes
Pistol Practice BW/Weighted
WOD
“Tour De Taumata”
Rx
20 Min Time Cap
Complete
3 Rounds
30/25 Cal AB 60/50 Cal Shwinn
30 Wall Balls 9/6
30 Alternating Dumbbell Snatches 25/15
30 Abmat Sit Ups
Int
20 Min Time Cap
Complete
3 Rounds
30 Cal Row
30 Wall Balls 9/6
30 Alternating Dumbbell Snatches 20/10
30 Abmat Sit Ups
Beginners
20 Min Time Cap
Complete
3 Rounds
20 Cal Row
20 Wall Balls 9/6
20 Alternating Dumbbell Snatches 15/10/5
20 Abmat Sit Ups
Remainder Of Time Cap Distance Run
Set Up Cones 50m Apart On 400m Course
Every 50m = 1 Rep
Score A = Total Time for 3 Rounds
Score B = Distance Ran In Remaining Time
Scale As Required
STRENGTH
Rx/Int
15 Min Time Cap
Snatch Complex
1 Power Snatch
1 Hang Snatch From Above Knee
3 OHS
Building Technique/Heavy Weight
Int = Power Snatch Ride Into Pocket
Beg = Power Snatch Technique
WOD
“Silverback”
Rx/Int
3 Rounds
5 DL Rx 100/70 Int 90/50
10 Lateral Bar Burpees
30 DU
2 Rounds
5 DL Rx 120/80 Int 100/60
10 Lateral Bar Burpees
30 DU
1 Round
5 DL Rx 140/90 Int 110/70
10 Lateral Bar Burpees
30 DU
Beginners
3 Rounds
5 DL 50/35
10 Lateral Bar Burpees
50 Single Skips
2 Rounds
5 DL 60/40
10 Lateral Bar Burpees
50 Single Skips
1 Round
5 DL 70/45
10 Lateral Bar Burpees
50 Single Skips
Score =  Total Time
Scale As Required
STRENGTH
Rx/Int
E3MOM x 4 Sets
5 Bench Press @ 80% 1 RM
Superset
Strict BW Pull Ups 5-8 Reps
Rx = Weighted
Int = BW/Band Of Least Resistance
Beginners
E3MOM x 5 Sets
5 Bench Press Building As Technique Allows
Superset
Strict BW Low Ring Rows 5-8 Reps
WOD
“Back To Basics”
E5MOM For 5 Rounds – Complete 1 Round
Of The Following – Rest The Remaining Time
Rx
100m Run
15 KB Swings 32/24
100m Run
15 Burpees
100m Run
Int
100m Run
15 KB Swings 24/16
100m Run
15 Burpees
100m Run
Beginners
100m Run
15 KB Swings 16/12/8
100m Run
15 Burpees
100m Run
Score =  Slowest Round
If A Round Is Not Completed Within The 5 Min
Cap The Workout Becomes 6 Rounds For Time
Scale As Required
STRENGTH
Rx/Int
Front Squats
E2MOM For 5 Sets
Build To A Heavy Last Set
Beginners
Front Squats
E2MOM For 5 Sets
Building As Technique Allows
WOD
“3 Macho Wise Men”
Rx
3 Min AMRAP
Macho Man 60/40
3 Min Rest
3 Min AMRAP
Macho Man 70/50
3 Min Rest
3 Min AMRAP
Macho Man 80/60
Int
3 Min AMRAP
Macho Man 50/35
3 Min Rest
3 Min AMRAP
Macho Man 60/40
3 Min Rest
3 Min AMRAP
Macho Man 70/45
Beginners
3 Min AMRAP
Macho Man 35/25
3 Min Rest
3 Min AMRAP
Macho Man 35/25
3 Min Rest
3 Min AMRAP
Macho Man 35/25
Score =  Total Reps
Scale As Required
Macho Man =  3 Power Cleans + 3 Front Squats + 3 Push Jerks
WOD
“Zero Dark Thirty”
Teams Of 3
3 Rounds
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 42.5/30
100/70 Cal AB 200/140 Cal Schwinn
2 Rounds
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 50/35
100/70 Cal AB 200/140 Cal Schwinn
1 Round
30 Toes To Bar
30 Bar Facing Burpees
30 Power Snatches 60/40
Shared Load
Score = Total Time
Scale As Required
STRENGTH
Rx/Int
15 Mins Time Cap
Snatch Complex
1 Hang Snatch From Hip
1 Hang Snatch From Above Knee
1 Snatch
Building Technique Weight
Int = Power Snatch Ride Into Pocket
Beg = Power Snatch Technique
WOD
“Sprint Finish”
Rx
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 75/55
Int
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 55/35
Beginners
10 Min Time Cap
15 – 12 – 9 – 6 – 3 Cal Row
5 – 4 – 3 – 2 – 1 Deadball G2OS 35/20
Score = Total Time
Scale As Required
Sequence
15 Cal Row Then 5 Deadball
12 Cal Row Then 4 Deadball
Etc
WOD
“SAMAN”
Rx
8 Rounds
13 Deadlifts 85/55
17 WB 9/6
400m Run
Int
8 Rounds
13 Deadlifts 70/45
17 WB 9/6
400m Run
Beginners
8 Rounds
13 Deadlifts 50/35
17 WB 6/3
400m Run
Score = Total Time
Scale As Required
This Hero WoD Is In Honor Of Thai Navy Seal Saman Kunan Who Died
During The Tham Luang Cave Complex Rescue Of 12 Boys & Their Coach
The WoD Explained:
8 Rounds x 400m = 3.2km For The Distance They Were Trapped Inside The Cave
13 Reps For Each Boy And Their Coach
17 Reps For Each Day They Were Trapped In The Cave
Hero WoD “SAMAN” Was Created By CrossFit Chiang Mai In Thailand
STRENGTH
Rx/Int
Back Squat
E2MOM For 5 Sets
Build To A Heavy Last Set
Beginners
Back Squat
E2MOM For 5 Sets
Building As Technique Allows
WOD
“Feel The Heat”
Rx
5 Rounds
6 C & J
R1 50/40 R2 60/45 R3 70/50 R4 80/55 R5 90/60
10 C2B
Males Add 10kg P/Rnd Females Add 5kg P/Rnd
Int
5 Rounds
6 C & J
R1 35/25 R2 45/30 R3 55/35 R4 65/40 R5 75/45
10 PU
Males Add 10kg P/Rnd Females Add 5kg P/Rnd
Beginners
5 Rounds
6 C & J 35/25
10 Low Ring Rows
Finisher
Double KB or DB Carry 400m Challenging Weight
Score =  Total Time
Scale As Required
STRENGTH
Rx/Int
Strict Press
E2MOM for 5 Sets
Build To A Heavy Last Set
Beginners
Strict Press
E2MOM for 5 Sets
Building As Technique Allows
WOD
“Winter Sweat”
Rx
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 24/16
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Int
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 20/12
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Beginners
5 Rounds
1 Min ME Row Cals
1 Min ME KB Swings 216/12/8
1 Min ME 10m Shuttles
1 Min ME Abmat Sit Ups
1 Min Rest
Score =  Total Reps
Scale As Required
STRENGTH
Rx/Int
15 Min Time Cap
3 Cluster Not TnG
Build To A Heavy Last Set
Beginners
15 Min Time Cap
3 Thrusters
Building As Technique Allows
WOD
“Broken Cluster”
Rx
21 Box Jumps 24/20
21 Power Cleans 60/40
15 Box Jumps 24/20
15 Hang Squat Cleans 60/40
9 Box Jumps 24/20
9 Thursters 60/40
Int
21 Box Jumps 24/20
21 Power Cleans 50/35
15 Box Jumps 24/20
15 Hang Squat Cleans 50/35
9 Box Jumps 24/20
9 Thursters 50/35
Beginners
21 Box Jumps 20/16
21 Power Cleans 35/25
15 Box Jumps 20/16
15 Hang Power Cleans + FS 35/25
9 Box Jumps 20/16
9 Thursters 35/25
Score =  Total Time
Scale As Required