Basic everyday WODs.
Who this is?
A.
Bench Press
Every minute, for 12 minutes:
Min 1: 6 Bench Press
Min 2: 6 Bent Over Rows
Build in load
B.
CrossFit Games Open Workout 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)
B. Smith
A.
Front Rack Lunges
Every 3 minutes, for 15 minutes (5 sets):
10 reps
Start light and build in load
After each set: 10 DB box step overs
B.
CrossFit Games Open Workout 11.6, 12.5, and 18.5
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
C.
Optional:
For time:
1 mile run
Raf
A.
In teams of two, with only one person working at a time:
6 minutes of Calories on Ski Erg
4 minutes of Toes to Bar
B.
6 minutes of Running 150m Sprints
4 minutes of Devil Presses (35s/20s)
C.
6 minutes of Calories on Rower
4 minutes of Weighted Sit-ups
Seth
A.
3 Position Snatch
Every 2 minutes, for 14 minutes:
1 snatch from high hang + 1 snatch from mid hang + 1 snatch from floor
B.
Five rounds for time of:
3 Power Snatches (135 / 95)
6 Overhead Squats
9 Burpees Over the Bar
Masters: 85/55, burpees
Rx+ 165/110, Bar facing burpees
Liz
A.
Clean and Jerk
Every 90 seconds, for 18 minutes (12 sets):
1 squat clean and 1 jerk (split or power)
Start light and build by feel
B.
“Jiggles”
Last done: 3/2018
For time:
25 Power Cleans (185 / 120)
50 Wall-Balls (20 / 14)
100 Double-unders
Rx+ 205 / 130, 30 / 20
The first of many Ski workouts is happening today!
A.
Ski Erg
Every 2 minutes, for 20 minutes (10 sets):
150/125m Sprint
B.
Five rounds of:
1 Minute of Skiing for Calories
1 Minute of Alt Dumbbell Snatches (50 / 35)
Rest 1 minute
Each round will be scored for cals & reps
Masters: 35/20
Rx+ 70/50
Josh
A.
Shoulder Press
Every 2 minutes, for 12 minutes (6 sets): 5 reps
Start light and build
B.
CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead
9 Toes to Bar
A.
Front Squat
Every minute, for 12 minutes:
Minute 1: 2 Tempo Front Squats (33X1)
Minute 2: 3 Front Squats
B.
AMRAP in 15 minutes of:
Run 400m
20 Alternating Front Rack Lunges (95 / 65)
20 Chest to Bar Pull-ups
At minute 0:00, 5:00, and 10:00:
Run 400m (pick up where you left off)
Score is total rounds and reps of lunges/pu
Masters: 65/45
Rx+ overhead lunges, 10/6 ring mu
Harvey
A.
Five rounds for time:
15 Front Squats (125 / 85)
15/ 12 Cal on Assault Bike
15 Toes to Bar
Rest 5 minutes
B.
Five rounds for time:
15 Back Squats (145 / 100)
15/ 12 Cal on Rower
15 Pull-ups
Partner A does 15 front squats/ back squats
Partner B bikes 15 bike/ row cals
Partner A does 15 Toes to Bar/ pull ups
Partner B does 15 front squats/ back squats etc
A.
Thruster
Every 2.5 minutes for 7 sets:
Set 1: 21 reps
Set 2: 18 reps
Set 3: 15 reps
Set 4: 12 reps
Set 5: 9 reps
Set 6: 6 reps
Set 7: 3 reps
Start light and build by feel
Score is total combined weight lifted for all sets
B.
Three rounds for time of:
21 Kettlebell Swings (53 / 35)
15 Box Jumps (24 / 20)
9 Dumbbell Thrusters (pick weight)
Masters: 35/26, 20/16
Rx+ 70/53, 30/24, 55/40