Basic everyday WODs.
A.
Snatch
Every minute, for 12 minutes: 3 reps (squat if you can)
Starting at a light(ish) load, increase every 4 minutes (3 total loads)
Odd minutes: touch and go
Even minutes: singles
B.
For time:
21-15-9 rep rounds of:
Power Snatches (115 / 75)
Box Jumps (24 / 20)
Hat tip to CFHQ for the workout
A.
Push press
Every 3 minutes for 12 minutes: 4 push presses at 70-75%
After each set: 40 seconds of weighted sit-ups
B.
For time:
40 Calories on Bike
40 Burpee Pull-ups
Rx+ 50 Calories, 30 Burpee RMU
Tracy
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 4 reps at 70-75%
(or 5-20 lbs heavier than your last FS session)
Immediately after each set: 30 seconds of hand release push-ups
B.
Last done: 3/28/17
“Money Maker”
AMRAP in 10 minutes of:
20 Kettlebell Swings (53 / 35)
20 Walking Lunges w Plate Overhead (45 / 25)
Rx+ 70/53, vest
Seaneen
A.
In teams of two, with partners alternating movements, complete AMRAP in 24 minutes of:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Kettlebell Swings (53 / 35)
15 Empty Bar Thrusters (45/35)
Or, working solo:
AMRAP 18:
3 Wall-Climbs
6 Chest to Bar Pull-ups
9 Burpees
12 Kettlebell Swings (53 / 35)
15 Empty Bar Thrusters (45/35)
Rest 2 minutes
Edmund
A.
Every 6 minutes, for 30 minutes (5 rounds):
300m Run
15-18-21-24-27 Wall-Balls (20 / 14)
15-12-9-6-3 Hang Snatches (75-95-115-135-155 / 55-65-75-90-100) – power or squat
Rx+ 95-135-155-185-205 / 65-85-105-115-135 – squat, 30/20
Each round will be scored for time
A.
Pull-ups and Progressions
B.
Every minute, for 21 minutes (7 rounds):
Min 1: 7-18 Calories on Rower
Min 2: 40-60 ft of Walking Lunges w DBs in Front Rack (pick weight)
Min 3: 10-20 Abmat Butterfly Sit-ups
Scott
A.
Clean and Jerk
Every minute, for 12 minutes: 2 squat cleans + 1 jerk
Starting at a moderate load, increase by feel every 4 minutes (3 total loads)
On the odd minutes: touch and go
On the even minutes: singles
B.
Last done: 1/26/17
The 2013 CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Power Clean and Jerks (135 / 95)
Toes to Bar
LeeAnn
A.
Push Press
Every 3 minutes, for 12 minutes (4 sets): 6 reps at 65-70%
(or 5-20 lbs heavier than your last pp session)
Immediately after each set: 30 seconds of V-ups
B.
Three rounds for reps of:
1 Minute of Biking for Calories
1 Minute of Handstand Push-ups
1 Minute of Box Jump Overs (24 / 20)
1 Minute Rest
Sisco
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 6 reps at 65-70%
(or 5-20lbs heavier than your last FS session)
Immediately after each set: 30 seconds of HR Push-ups
B.
AMRAP in 10 minutes of:
30 Double unders
5 Right Arm DB Snatches + 5 DB OHS (pick weight)
5 Left Arm DB Snatches + 5 DB OHS (same weight)
10 Burpees Over the Dumbbell
Master’s
AMRAP in 10 minutes of:
30 Double unders
5 Right Arm DB Snatches + 5 DB OHS (pick weight)
5 Left Arm DB Snatches + 5 DB OHS (same weight)
10 Burpees (not over the DB)
Larry
A.
In teams of two, with only one person working at a time, complete the following:
Run Around the Block*
then
80 Pull-ups
100 Box Jump Overs (24 / 20)
120 Kettlebell Swings (heavy)
140 Anchored Sit-ups (weighted)
then
Run Around the Block*
*Both partners run
