Basic everyday WODs.
Lea
A.
Every 6 minutes, for 30 minutes (5 rounds):
90 Seconds of Rowing for Calories
30 Seconds Rest
60 Seconds of Toes to Bar
30 Seconds of Rest
30 Seconds of Power Snatches (135 / 95)
Rest 2 minutes
Rx+ squat snatch
Kav
A.
Handstand Push-ups and Progressions
B.
Every minute, for 21 minutes (7 rounds):
Min 1: 30-60 Double-unders
Min 2: 2-8 Bar Muscle-ups or Progressions
Min 3: 10-15 Wall-Balls (20/14)
Kenzie
A.
Power Clean
Every minute, for 12 minutes: 3 reps
Starting at a moderate load,
increase the load by feel every 4 minutes (3 total loads)
On the odd minutes: touch and go
On the even minutes: singles
B.
CrossFit Games Open 11.2
AMRAP in 15 minutes of:
9 Deadlifts (155 / 100)
12 Hand Release Push-ups
15 Box Jumps (24 / 20)
A.
Push Press
Every 3 minutes, for 12 minutes: 8 reps at 60-65%
Immediately after each set: 30 seconds of V-ups
B.
Last done: 2/21/17
CrossFit Games Open Workout 11.6 and 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 rep rounds of:
Thrusters
Chest to Bar Pull-ups
Score will be total reps
Wes
A.
Front Squat
Every 3 minutes, for 12 minutes (4 sets): 8 reps at 60-65% of 1 RM
(or 5-20 lbs heavier than last week)
Immediately after each set: 30 seconds of HR Push-ups
B.
“Whining”
For time:
80 Alternating Front Rack Lunges (115 / 75)
80 Burpees Over the Bar
Rules: the athlete may partition the reps however they so choose. Want to do 10 sets of 8/8? Four sets of 20/20? One set of 80/80? Go for it. Think up a strategy that’ll work best for you.
Rx+ 100 of each, 135/95
Masters
70 Alternating Front Racked Lunges (75 / 55)
70 Burpees
Leah
A.
In teams of two, with only one person working at a time, complete the following:
50-40-30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Alternating Box Steps ups with KB (20 / 20)
Partner Medicine Ball Sit-ups* (20 / 14)
Jumping Back Squats (45 / 35)
*Both Partners work
Or, working solo, complete:
25-20-15-10-5 reps of the above
Pat
A.
Snatch
Every minute, for 12 minutes: 3 reps
Starting at a light(ish) load, increase every 4 minutes (3 total loads)
Odd minutes: touch and go
Even minutes: singles
B.
CrossFit Games Open Workout 11.1 and 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)
Tori
A.
Handstand Push-ups and Progressions
B.
CrossFit Games Open 16.1 – Modified (last done: 2/8/17)
Every minute, for 21 minutes (7 rounds):
Min 1: 50ft Walking Lunge w DBs Overhead (pick weight)
Min 2: 12 Burpees
Min 3: 12 Chest to Bar Pull-ups
*Use two Dummbells. 25 down, 25 feet back.
Choose reps/weight/distance/movements so that you’re working no more than 35-40 seconds.
Danny
A.
Squat Clean
Every minute, for 12 minutes: 3 squat cleans
Starting at a moderately heavy weight, increase by feel every 4 minutes (3 total loads)
On the odd minutes: singles
On the even minutes: touch and go
B.
“Tonka Truck”
Five rounds for time of:
20 Box Jump Overs (24 / 20)
10 Power Cleans (155 / 105)
Rx+ 185/125, sub 12 minutes
Master’s:
5RFT:
18 Box Jump Overs (20 / 16)
10 Power Cleans (115 / 75)
Split Jerk
A.
Push Press
Every 3 minutes, for 12 minutes: 10 reps at 55-60%
After each set: 30 seconds of V-ups
B.
We haven’t been running much due to the cold weather. We found a remedy for that:
Death by 10 Meters!
Rules:
-Run 10m the first minute,
20m the second minute, 30m the
third minute, etc
-You must touch the ground beyond
the marked lines
-The workout ends when you cannot
run the designated meters within
the given minute