3 Stooges
Partner WOD
40 Minute Cap
100/70 Cal Row
100 Box Jump Overs 24/20
100 Power Snatches 95/65
30 Strict Pull-ups or 10 Rope Climbs (15′)
100 Power Snatches 75/55
100 Box Jump Overs 24/20
100/70 Cal Row
Stagger heats by 3-4 minutes if short on rowers.
– There is no re-bend of the legs at the finish of the movement
– When going for a 10-Rep, it may be helpful to only take 2-3 attempts at the 10 reps
– As you warm-up at lighter weights, work between 5-6 reps as to not fatigue too much
Sucker Punch
15 Minute Cap
21-18-15-12-9
American Kettlebell Swing 53/35
Thrusters 95/65
– With 150 reps, all finishing overhead, it will be helpful to have a break-up strategy established early
– As the saying goes, “break because you planned to, not because you have to”
– There are more reps in the sets of 21 and 18 than there are in the 15-12-9 combined
– Let’s start smart on the 2 big sets and finish strong on the 3 smaller sets
– Aim for 1-2 quick breaks on the sets of 21 and 18 to preserve yourself for the back half
– Once you get to the sets of 15-12-9, see if you can complete those unbroken or with 1 quick break
Work to a heavy single in 10 minutes followed by 3 sets of 5 reps @ 75% of heavy single in 10 minutes.
Total time allotted: 20 minutes
Knee Slapper
15 Minute AMRAP
50 Overhead Plate Lunges 45/25
200m Farmer Carry 50/35
30 AbMat Sit-ups
400m Row
For Time
800 meter Run
30 Squat Snatches 95/65
400 meter Run
30 Hang Cleans 95/65
200 meter Run
30 Back Squats 95/65
400 meter Run
30 Push-Ups
800 meter Run
30 Pull-Ups
Background: “Becky” Rebecca Sefscik, a coach at Crossfit The Tracks @crossfitthetracks (Erlanger, KY) and US military veteran, created this workout herself in 2012. Becky Sefscik sadly took her own life on August 31, 2015 after a battle with PTSD.
Her box’s website posted that the workout “was tough, just like Becky…She was one of our favorite trainers, best friends and she’s missed every day. She was not only an amazing coach, but she was one of the strongest people we all knew, mentally and physically.”
In 2015, starting with a CrossFit The Tracks fundraising event on September 7, over 100 gyms and thousands of CrossFitters worldwide did this WOD in a celebration of Becky’s life and supporting 22 Until Valhalla for veterans and families affected by suicide and PTSD.
Image of “Becky”
Use clean grip and clean position to deadlift the bar
Slap Happy
5 Minute AMRAP
Buy In: 100 Double Unders
12 Front Squats 95/65
4 Burpee Box Jump Overs 24/20
Rest 5 minutes
5 Minute AMRAP
Buy In: 100 Double Unders
8 Front Squats 115/80
4 Burpee Box Jump Overs 24/20
Rest 5 minutes
5 Minute AMRAP
Buy In: 100 Double Unders
4 Front Squats 135/95
4 Burpee Box Jump Overs 24/20
GENERAL
– 5 minutes on, 5 minutes off in this triplet interval workout
– Double unders are the buy-in, then athletes score will be rounds and reps of front squats and burpee box jump overs
– Looking to complete 3+ rounds on the first two intervals and 4+ rounds on the last interval
DOUBLE UNDERS
– Pick a number or variation you can complete in 2 minutes or less
– Leaves three minutes for scored portion
BURPEE BOX JUMP OVERS
– No need to stand to full extension on top of the box
FRONT SQUATS
– Choose weights you can go unbroken with across each round
LOGISTICS
– If short on space, stagger heats on opposite 5 minute windows
*WOD last performed on June 10th
Crazy Stairs
20 Minute Time Cap
10 Rounds of “Cindy”
50/35 Calorie Row
30 Power Snatches 115/85
– 1 Round of Cindy: 5 Pull-ups, 10 Push-ups, 15 Air Squats
– If short on rowers, stagger heats by 4 minutes
RX+ 5 Rounds of Mary in place of 10 x Cindy. Snatches @ 135/95
1 Round of “”Mary”” is: 5 Handstand Push-ups, 10 Alternating Pistols, and 15 Pull-ups
POWER SNATCHES
– Choose a barbell weight that you could cycle for 10+ reps when fresh
– Within the workout, these will likely be completed in small sets or quick singles
WZA Qualifier – Event #1
9 Minute AMRAP
3 Hang Power Snatches 75/55
3 Overhead Squats 75/55
30 Double Unders
Add 3 repetitions to each of the barbell movements (3/3/30, 6/6/30, 9/9/30, 12/12/30… etc..) at the conclusion of each round.
Frontier 400
Partner WOD
35 Minute Time Cap
100 Burpee Pull-ups
100 Front Squats 135/95
100 Toes 2 Bar
100 American KB Swings 53/35
Frank the Tank
5 Minute AMRAP
Buy In: 50 Wall Balls
12 Deadlifts 185/135
12 Lateral Burpees
Rest 5 Minutes
5 Minute AMRAP
Buy In: 35 Wall Balls
9 Deadlifts 225/155
9 Lateral Burpees
Rest 5 Minutes
5 Minute AMRAP
Buy In: 20 Wall Balls
6 Deadlifts 275/185
6 Lateral Burpees
RX+ = 225/155, 275/185, 315/205
The score for each section is total reps of deadlifts and lateral burpees
WALLBALLS
– Wallballs should take no longer than 2:30, 2:00, and 1:00 respectively
– Adjust number or stick to a time cap to allow enough time on the scored portion of today’s workout
DEADLIFTS
– Choose weights on the deadlifts that you can complete unbroken for the first set of each round, and within 2 sets from there on out
– Whenever there is rest built into a workout, we’re looking to keep moving for as much of the work station as possible
– Let’s aim for large sets of wallballs and deadlifts today, as these are the movements that we’d stop moving on
– With the wallball number and rep number dropping over the 3 parts, let’s aim to improve your rounds and reps with each
this is a strct press. increase load each set working to a heavy triple.
Begin first set of 3 @ 65% and increase as you’re able.
30 Rock
20 Minute AMRAP
30 American KB Swings 53/35
30 Push Presses 95/65
21/15 Cal Row
30 Toes to Bar
stagger heats by 3 minutes if short on rowers
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