Basic everyday WODs.
A.
Front Squat 5-5-5-5-5
Increasing the load each set, build to a heavy set of 5
B.
“Over the Edge”
Last done: 1/30/17
Four sprint sets of:
25 Wall-Balls (20 / 14)
15 Burpees
Rest exactly 60 seconds between sets
Score will be total time, including the 3 minutes of rest.
Rx+ 30 / 20, Burpees to a target 6 inches above reach
A.
In teams of two, with only one person working at a time, complete:
50-40-30-20-10 rep rounds of:
Calories on Bike or Rower
Deadlifts (155 / 105)
Toes to Bar
Kettlebell Swings (53 / 35)
Or, working solo:
25-20-15-10-5 rep rounds of:
Calories
Deadlifts
Toes to Bar
Kettlebell Swings
A.
Every 7 minutes, for 28 minutes (4 rounds):
20/16 Calories on Rower
20 Thrusters (95 / 65)
200m Run
20 Lunges w Barbell Overhead (95 / 65)
Rx+ 115 /75, 5 rounds (record 4 slowest)
Masters:
20/16 Calories
20 Thrusters (65 / 45)
200m Run
20 Front Rack Lunges (65 / 45)
Brandon
A.
Toes to Bar and Progressions
B.
Every minute, for 21 minutes (7 rounds):
Min 1: 7-15 Calories on Airbike
Min 2: 7-15 Burpees to Target
Min 3: 10-20 Box Jump Overs (24 / 20)
A.
Power Clean
Every minute, for 12 minutes: 3 reps
Starting at a moderate load, increase every 4 minutes
On the odd minutes: touch and go
On the even minutes: singles
B.
CrossFit Games Open Workout 15.4
AMRAP in 8 minutes of:
3-6-9-12-15-18-21-24 etc of Handstand Push-ups
3-3-3-6-6-6-9-9-9 etc of Power Cleans (185 / 125)
A.
Push Press
Every 2 minutes, for 12 minutes (6 sets): 2 repos at 75-80%
After each set: 20 seconds of Russian twists
B.
AMRAP in 12 minutes:
16 Alternating DB Snatches + Push Press (pick weight)
18 Pull-ups
Rx+ 50/35, chest to bar, 4+ rounds
Noble and Lee
A.
Front Squat
Every 2 minutes, for 12 minutes (6 sets): 2 reps at 75-80%
(or 5-20 lbs heavier than your last set)
Immediately after each set: 20 seconds hand release clapping push-ups
B.
CrossFit Games Open Workout 15.3
AMRAP in 14 minutes of:
7 Ring Muscle-ups*
50 Wall-Balls (20 / 14)
100 Double-unders
*If you do not have muscle-ups yet, but you have pull-ups, complete 14 of your highest level pull-ups
Or, 15.3 Scaled
AMRAP 14:
50 Wall-Balls (20/10 both to 9 ft target)
200 Single-unders
TP Nat
A.
In teams of two, with only one person working at a time, complete the following:
Four rounds:
200m Run*
30 Wall-Balls (20 / 14)
30 Alternating DB Snatches (pick weight)
Then,
Four rounds of:
300m Run*
20 Burpees Over the DB
20 Box Jump Overs
*Both partners run
Or, working solo:
Two rounds of:
200m Run
30 WB
30 DB Snatches
then
Two rounds:
300m run
20 Burpees
20 KBS
Eric
A.
Every 6 minutes, for 30 minutes (5 rounds):
25/20 Calories on Rower
20 TTB
Hang Squat Cleans (15-12-9-6-3)
Suggested loading: 115-135-155-185-205 / 65-85-105-125-135
The hang cleans reps will decrease, but the weight will increase
Rx+ 135-185-225-245-275 / 95-125-145-165-185
Each round will start with 25/20 calories and 20 TTB.
The score will be the time it took to finish each round.
Brooke
A.
Pull-ups and Progressions
B.
Every minute, for 21 minutes (7 rounds):
Min 1: 10-15 Dumbbell Thrusters (pick weight)
Min 2: 30-60 Double-unders
Min 3: 10-20 Abmat Butterfly Sit-ups
