Basic everyday WODs.
Ross
A.
In teams of two, with partners alternating movements, complete AMRAP in 30 minutes of:
20 Ball-Slams (pick weight)
20 Box Jumps (24 / 20)
20 Wall-Balls (20 / 14)
20 Burpees
200m Run
Partner A will complete 20 ball-slams, Partner B will complete 20 box jumps, Partner A will complete 20 wall-balls, Partner B will complete 20 burpees, Partner A will complete 200m run. Continue this sequence until 30 minutes is up.
A.
“Oompa Loompa”
Last done: 11/5/2014
For time:
100 Kettlebell Swings (53/35)
30 Thrusters (115 / 75)
50 Kettlebell Swings
15 Thrusters
Rx+ 70 / 53, 135 / 95
Chad Vaughn snatching 285 in slo-mo.
A.
AMRAP in 8 minutes of:
16 Calories Assault Bike (Ladies: Airdyne)
16 DB Snatches (50 / 35)
Rest 4 minutes
B.
AMRAP in 8 minutes of:
200m Run
20 Box Jump Overs (24 / 20)
Rest 4 minutes
C.
AMRAP in 8 minutes:
16/13 Calories on Rower
16 Pistol Squats
Mia, Carlos, and Tim
A.
Power Clean
Every minute, for 12 minutes: 2 reps
Starting at a moderate load, increase every 3 minutes (4 loads)
(~60% to ~80%)
B.
“Barracuda”
AMRAP in 10 minutes of:
10 Power Cleans (135 / 95)
15 Toes to Bar
20 Wall-Balls (20 / 14)
Rx+ 5/4+ rounds
Simplify your approach to nutrition for health, fat loss, and performance!
A.
Push Jerk 2-2-2-2-2
Starting at a moderate load, increase the load every 2 minutes
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of:
Push Presses (135 / 95)*
Burpees Over the Bar
*No Jerks!
Alicia
A.
Tempo Back Squats
Every 2 minutes, for 10 minutes (5 sets): 3 reps at 65-70% 33X1
B.
AMRAP in 12 minutes of:
16 Goblet Squats (53 / 35)
8 Pull-ups
16 Alt Lunges w KB in Goblet Hold (53 / 35)
8 Pull-ups
Rx+ 70/53, 4/3 Bar MU
A.
In teams of two, with only one person working at a time, complete the following:
600m Farmers Carry (1 partner carries both, switch any time, must walk)
60 Hang Power Cleans 125/85
60 Toes to Bar
60 Alt. Lunges w DB in Farmers Carry
600m Waiter Carry (each partner has 1, switch arms as often as needed)
60 Shoulder to Overhead 125 / 85
60 Burpees
60 Wall-Balls (20 / 14)
Suggested load on Farmers Carry/Waiter Carry: 2 x 53/35 KB, or 2×50/35 KB
Liz
A.
Squat Clean Thruster
Every minute, for 12 minutes: 1 squat clean thruster
Starting moderately heavy, increase the load every 3 minutes (4 loads)
B.
“Fran”
21-15-9 rep rounds for time:
Thrusters (95 / 65)
Pull-ups
Loofbourrow
A.
Deadlift 4 x 4 at 75-80%
Rest 2-3 minutes after each set
B.
AMRAP in 6 minutes:
Buy in:
500/400m Row
Then, with remaining time:
16 Box Jump Overs
16 DB Snatches (50 / 35)
Rest 2 minutes
AMRAP in 4 minutes:
250/200m Row
Then, with remaining time:
10 Box Jump Overs
10 DB Snatches (50 / 35)
Each AMRAP will be scored separately
CrossFit, and the communities within each gym, can truly change lives
A.
Every 5 minutes, for 30 minutes (6 sets):
25 Calorie Assault Bike (Ladies: Airdyne)
25 Wall-Balls (20 / 14)
*4 min cap on each round
**Each round will be scored for time
Rx+ 30 / 20, 5/3 ring muscle-ups after each set of wall-balls
How consistent can you keep the time you finish each round?