Basic everyday WODs.
Old School pic of Rex from CF Forte 1.0 on Fogg Street. I am going to post some pics from back in the day until Chase finishes editing pics from the Summer Throwdown this past weekend and sends them over.
A.
Bench Press 5-5-5-5-5-5
15 minutes to build to a heavy set of 5
*Compare to July 17
After each set: 30 seconds of Russian Twists (heavy)
B.
Five rounds for time of:
50 Double-unders
25 Push Presses (75 / 55)
Masters: 55/35
Rx+ everything unbroken
So much fun! Thank you to everyone who participated – athletes and judges alike!
A.
Front Squat 5-5-5-5-5-5
Every 2 minutes, for 12 minutes (6 sets): 5 reps
Build to a heavy set of 5
B.
AMRAP in 12 minutes of:
12 Box Jumps (24 / 20)
6 Front Squats (135 / 95)
4/3 Calories on Rower
Masters: 95/65
Rx+ 185/125, Assault Bike
Round 2: 8/6 Calories
Round 3: 12/9 Calories
Round 4: 16/12 Calories
Each round men increase by 4 calories, women increase by 3 calories
Box Jumps and Front Squat reps remain 12 and 6
Throw back to the 2017 Summer Throwdown
SUMMER THROWDOWN COMPETITORS:
I highly recommend you rest or use today as an active recovery day. Feel free to come in and row, bike, jog, do some ROMWOD and some dynamic movement. Review the workouts and strategize how YOU are going to approach them (don’t worry about what your partner will be doing since you don’t know who it’ll be. 😉
Mental Prep: Get your mind right. Pray, meditate, or whatever it is you do to get in a positive state of mind. Give your full effort and have some fun!
FOR THOSE NOT COMPETING:
A.
Four rounds for time of:
400m Run
21 Wall-Balls (24 / 20)
15 Ball-Slams (pick weight)
9 Burpee Box Jumps (24 / 20 – Facing)
Compare scores to August 25, 2017 in Wodify
Scott and Tracy. They’re not flexing, but they did just do a 10 rep max bench press, and a bunch of handstand push-ups and pull-ups.
A.
Every minute, for 25 minutes (5 rounds):
Min 1: Handstand Walk
Min 2: Power Snatches (105 / 70)
Min 3: Chest to Bar Pull-ups
Min 4: Overhead Squats (105 / 70)
Min 5: Double-unders
Complete no more than 30 seconds of work at each station.
If you are in competing in the Summer Throwdown in the Scaled division, complete the scaled option below:
Scaled: Bear crawl, 80/50, pull-ups, single-unders
Lana
A.
Clean
Every 2 minutes, for 20 minutes (10 sets):
10/8 Calorie Row
2 Squat Cleans
Start light and build to a heavy set of 2
B.
Every minute, for 10 minutes:
4 Power Cleans (135 / 95)
Max Toes to Bar
Masters: 95/65
Rx+: 185 / 125
Score is total TTB
Paula
A.
Bench Press 10-10-10-10-10-10
15 minutes to build to a heavy set of 10
After each set: 30 seconds of Russian Twists (heavy)
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Strict Handstand Push-ups
Strict Pull-ups
C.
Optional:
Five rounds of:
100m Farmers Carry (2×53/2×44/2×35/2×26)
200m Sprint
Fadi
A.
Front Squat 10-10-10-10-10
Every 2:30, for 5 sets: 10 reps
Starting light, build to a heavy set of 10
B.
Every 4 minutes, for 12 minutes (3 rounds):
24/18 Calories on Assault Bike Buy in
AMRAP in remaining time:
16 Wall-Balls (20 / 14)
8 Burpee Box Jump Overs
Score will be total rounds and reps. Every 4 minutes bike then pick up where you left off.
Masters: 21/15 calories, 14/20, 20/16
Rx+ 30/20, 30/24
A.
Teams of two, with only one person working at a time:
From 0:00-10:00:
10 minutes to complete:
60/40 Calories on Assault Bike
60 Pull-ups
60/40 Calories on Assault Bike
From 10:00-20:00
10 minutes to complete:
50/40 Calories on Rower
50 Burpees Over the Bar
50/40 Calories on Rower
From 20:00-30:00
10 minutes to complete:
400m Run*
40 Thrusters (115 / 75)
400m Run*
*Both Partners Run
Masters: 75/55
Rx+ chest to bar, bar facing burpees, 135/95
Or, working solo:
Cut everything in half
Miranda
NEWS ON THE 5TH ANNUAL SUMMER THROWDOWN:
On the morning of the competition, we are going to randomly draw teams. Sh*t is about to get interesting!
To help foster camaraderie and to shake things up this year, we are assigning partners within each division. This is a great opportunity to make a new friend, challenge yourself, and have some fun with our community. Full details and sign ups for judges/ volunteers and athletes below. Please reach out to Katelyn with questions or concerns.
When: Saturday, August 25th at 9 AM
Cut-off to get a Tee Shirt: Wednesday, Aug 15th
Cut-off to Compete: Sunday, Aug 19th
Sign up to compete HERE
Sign up to judge/ volunteer HERE
A.
Deadlift 5-5-5-5-5
Every 3 minutes, for 15 minutes (5 sets): 5 Deadlifts
Start light and build to a heavy set of 5
Immediately after each set: 5 Tall Box Jumps
B.
AMRAP in 12 minutes of:
3-6-9-12-15-18-21 etc of:
Box Jumps (24 / 20)
Hang Power Snatches (75 / 55)
Push-ups
Masters: 20/16, 65/45
Rx+ hang squat snatches, handstand push-ups
Mia
A.
AMRAP in 30 minutes of:
50 Abmat Butterfly Sit-ups
40m Walking Lunge w DBs in Farmers Carry
30m Bear Crawl or HS Walk
200m Run
100 Double-unders
OPTIONAL:
Grip Builder
400m Farmers Carry (2×53/2×44/2×35/2×26)