Basic everyday WODs.
Karen
A.
In teams of 2, with only one person working at a time, complete the following:
100 Kettlebell Swings (53 / 35)
80 Burpee Box Jump Overs (24 / 20)
60 Hang Power Cleans (115 / 75)
40 Front Squats (115 / 75)
30 Strict Pull-ups
40 Front squats
60 Hang power cleans
80 Burpee Box Jumps
100 Kettlebell Swings
Rx+ 70/53, 135 / 95, Ring muscle-ups
Or, working solo:
50 KBS
40 BBJO
30 HPC
20 FS
15 PU
20 FS
30 HPC
40 BBJO
50 KBS
Ree
A.
In teams of 2, complete the following for time:
Run Around the block*
Then:
12 rounds of:
12 Wall-Balls (20 / 14)
12 Kettlebell Swings (53 / 35)
12 Goblet Squats
Then:
Run Around the Block*
*Both partners run
Anthony
A.
Every 8 minutes, for 24 minutes (4 rounds):
11 Burpees Over the Bar
9 Toes to Bar
7 Power Cleans (120 /83)
5 Thrusters (120 / 83)
7 Power Cleans
9 Toes to Bar
11 Burpees Over the Bar
Each round will be scored separately
Master’s:
Three rounds of:
11 Burpees
9 Toes to Bar
7 Power Cleans (95 / 65)
5 Thrusters (115 / 75)
7 Power Cleans
9 Toes to Bar
11 Burpees
Bearman
A.
Every minute, for 24 minutes:
Min 1: 20 seconds of Wall-Balls to 12/10 ft targets (20 / 14)
Min 2: 30 seconds of Wall-Ball Sit-ups
Min 3: 40 seconds of Assault Bike (easy pace)
Min 4: 10-15 seconds of Rowing at 500m pace
B.
For time:
500m Max Effort Row
Brookie Boo Boo (Photo Cred: Lee Pedinoff)
A.
Deadlift
20 minutes to build to a heavy single
B.
AMRAP in 10 minutes of:
6 Deadlifts at 50% of heavy single
8 Alternating Box Step-ups w DBs/KBs in Farmers Carry (24 / 20 – pick weight)
10 Box Jumps (24 / 20)
Coffey hitting a clean PR
A.
Push Jerk
12 minutes to establish a heavy jerk
B.
“Pocket Flower”
Last done: March 9, 2017
Three rounds for time of:
40 Double-unders
20 Pull-ups
40 Double-unders
20 Push Jerks (115 / 75)
Rx+ chest to bar, 145 / 100
Master’s:
Three rounds for time:
30 DU
15 PU
30 DU
15 STO (105 / 65)
A.
Back Squat
Three sets of 3.3.3.3 at 65-70%
Rest 30 seconds between clusters, 3 minutes between sets
B.
For time:
Run Around the Block
Then:
Three rounds of:
10 Front Squats (135 / 95)
20 Kettlebell Swings (53 / 35)
Then:
Run Around the Block
Rx+ Overhead squats (135 / 95), 70 / 53
Good evening, athletes and judges!
Mental Prep: Get your mind right. Pray, meditate, or whatever it is you do to get in a positive state of mind. Just remember to have fun!
FULL EFFORT IS FULL VICTORY!
SUMMER THRWDOWN EVENT 5
AMRAP in 4 minutes of:
50 Thrusters (95 / 65)
In remaining time:
Max Toes to Bar
Rest 1 minute
AMRAP in 4 minutes of:
40 Thrusters (115 / 75)
In remaining time:
Max Chest to Bar Pull-ups
Rest 1 minute
AMRAP in 4 minutes of:
30 Thrusters (135 / 95)
In remaining time:
Max Burpee Box Jump Overs (24 / 20)
Scaled:
-Men’s Thruster Loads: 65-75-95
-Women’s Thruster Loads: 45-55-65
-Toes to Bar (athletes may scale to hanging knee raises, but will not be allowed to score higher than those who do not scale)
-Pull-ups (athletes may scale to jumping pull-ups, but will not be allowed to score higher than those who don’t scale)
-Burpee Box Jump Overs (20 / 12 inches)
Partners will have 4 minutes to complete 50 thrusters, and with the remaining time, they will complete as many toes to bar as possible. In the 1 minute of rest they have, athletes will increase the load of the bar, and at minute 5:00 will have 4 minutes complete 40 thrusters and as many pull-ups as possible. The athletes will again increase the load of the bar during their rest, and at minute 10:00 they will have 4 minutes to complete 30 thrusters and in the remaining time, complete as many burpee box jump overs as possible.
*Partners must use the same barbell and the same pull-up bar.
**Partners may split the thrusters, TTB, PU, and BBJO however they choose.
***Each AMRAP will be scored separately.
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)
It was an honor to meet this man tonight. The Beaches and Coach Greg Glassman, Founder of CrossFit
A.
Sprint Chipper Practice
Every minute, for 12 minutes:
Min 1: 5-15 Calories on Assault Bike
Min 2: 8-16 Walking Lunges w DBs in Front Rack (pick weight)
Min 3: 8-15 HSPU or Push-ups w Hand on Dumbbells
B.
For time:
Row 1000m
Carly
A.
Push Jerk
Every minute, for 10 minutes: 1 jerk at 80-85%
B.
Four rounds for time of:
60 Double-unders
20 Alternating DB Snatches (pick weight)
10 Burpees to a Target 6 inches above reach