Basic everyday WODs.
A.
Bench Press 9-9-6-6-3-3
Increasing the load each, build to a heavy set of 3
After each set: 30 seconds of heavy Russian Twists w DB
B.
For time:
40/30 Calories on Assault Bike
35 Wall-Balls (20 / 14)
30 Box Jumps (24 / 20)
25 Thrusters (95 / 65)
Masters: 35/25 calories, 14/10, 20/16, 65/45
Rx+ 30/20, 30/24, 115/75
Sarah, Emily, and Madaline
During this month, we are asking for your help to call each other out when we complain. If you get “caught”, you do a burpee!
The point isn’t really the burpee, it is to help us see if we are big complainers and to train ourselves to look for the good in life rather than the irritating. When you focus your mind, either consciously or subconsciously on negative thoughts you end up seeing life through a negative lens; however, the exact opposite can happen, too: when you start looking for the good in everything, you end up thinking good thoughts more often instead.
We are so grateful to get to come in to the gym, help others with their fitness, and exercise with our friends. Thanks in advance for your help. Here’s to making your class one of the best parts of your day!
A.
Pull-ups and Progressions
B.
Every 6 minutes, for 18 minutes (3 rounds):
50 Abmat Butterfly Sit-ups
500/400m Row
Each will be scored for time.
Ellen
A.
Snatch
Every minute, for 10 minutes: 1 snatch
Increase the weight by feel
Then,
10 minutes to build to a heavy 1 rep
Or, keep it lighter and hone in on your technique
B.
CrossFit Games Open Workout 11.1 and 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)
Smiley
A.
Push Press 5-3-2-1-1-1-1-1
15 minutes to build to a heavy single
B.
Last done: 1/19/17
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Hang Squat Cleans (135 / 95)
Handstand Push-ups
Rx+ 185 / 125, SHSPU
Jake and Karen’s Baby Shower
A.
Back Squat
5 sets of 2 at 80-90%
After each set: weighted push-ups or weighted planks
B.
Every minute, for 15 minutes:
Min 1: 8 Burpee Box Jump Overs – Facing (24 / 20)
Min 2: 10 Front Rack Lunges (135 / 95)
Min 3: 12 Toes to Bar
Masters: 20/16 inches, 85/60
Rx+ 10 BBJO, 12 OH Lunges, 14 TTB
Jake
A.
Team of two:
“Triple Jackie”
3 rounds of:
3000m row (250m intervals)
150 thrusters (45 / 35)
90 pull-ups
-OR-
Team of two:
“Triple Helen”
3600m run (200m intervals)
189 Kettlebell Swings
108 Pull-ups
-OR-
Team of two:
“Katelyn”
5/4 Miles on Assault Bike
120 Shoulder to Overhead (95 / 65)
90 Pull-ups
60 Hang Squat Snatches (95 / 65 )
30 Devil Presses (50s/35s)
A.
Every 3 minutes, for 30 minutes (10 rounds):
50 Double-unders
10 Alternating Pistols
5-3-1 Power Clean and Jerks
Rounds 1, 2 and 3: 5 clean and jerks
Rounds 4, 5, and 6: 3 clean and jerks
Rounds 7, 8, 9 and 10: 1 clean and jerk
Build in weight by feel on the clean and jerks.
Rx+ pistols: first 3 rounds bodyweight, second 3 rounds 26/18 lb KB, last 4 rounds: 35/26 KB
Tracy and Gordon
A.
Muscle-up Ring Swings
Every minute, for 10 minutes: 5-10 ring swings
Or, if you have muscle-ups: 1-5 muscle-ups
B.
Six rounds for reps of:
1 Minute of Toes to Bar
1 Minute of Box Jumps
1 Minute of Rowing for Calories
Rest 1 Minute
Score will be all reps and calories combined.
A.
Power Snatch + Snatch
Every minute, for 12 minutes: 1 power snatch + 1 squat snatch
Starting at a moderate load, increase every 3 minutes (4 total loads)
B.
For time:
21-15-9 rep rounds of:
Power Snatches (100 / 65)
Bar Facing Burpees
Rx+ 125 / 90
Masters: 65 / 45, burpees to a 45 lb plate
Liz and Nat
A.
Bench Press + Bent Over Row
Every minute, for 12 minutes:
Min 1: 10 Bench Press
Min 2: 10 Bent Over Rows (each arm)
B.
AMRAP in 14 minutes of:
12 Double Russian KB Swings
12 Chest to Bar Pull-ups
200m Run
Rx+ Double DB Hang Snatch (50s / 35s), 7/4 bar muscle-ups