Basic everyday WODs.
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?
Jake
A.
Push Jerk 3-3-3-3-3
Every 2 minutes, for 10 minutes (5 sets): 3 reps
Starting moderately light, build to a heavy set of 3
(heavier than last week if you’re feeling good)
B.
Two rounds for time of:
600m Run
30 Burpees to a Target 6 inches above reach
15 Strict Presses (105 / 70)
Rx+ 135 / 85
A.
Front Squat
Every 2 minutes, for 10 minutes (5 sets): 5 reps at 70-75%
B.
AMRAP in 5 minutes of:
40 Double-unders
10 Overhead Squats (95 / 65)
Rest 3 minutes, then:
AMRAP in 5 minutes of:
40 Double-unders
10 Alternating Lunges w Bar Overhead (95 / 65)
Rx+ 135 / 95
Eric
A.
In teams of two, with only one person working at a time, complete AMRAP in 25 minutes of:
100 Double-unders
50 DB Snatches (50 / 35)
40 Wall-Balls (20 / 14)
30 Pull-ups
20 Burpee Box Jump Overs (24 / 20)
Medium Mike
A.
Last done: 11/11/16
“The Good, the Bad, and the Ugly”
Four rounds of:
30 Kettlebell Swings (53 / 35)
16 Thrusters (95 / 65)
24 Walking Lunges w Plate Overhead (45 / 35)
Rest exactly 3 minutes after each round
Score will be total time, including the 9 minutes of rest
Tormenter
A.
Hang Squat Clean
Every minute, for 12 minutes: 2 hang squat cleans
Starting moderately heavy, increase the load every 3 minutes (4 loads)
B.
“Midline Equalizer”
For time:
800m Run
30 Deadlifts (205/135)
30 Toes to Bar
400m Run
15 Deadlifts
15 Toes to Bar
Rx 255/165
Stephen
A.
Every minute, for 30 minutes:
Min 1: 25-50 Double-unders
Min 2: 7-18 Calories on Rower
Min 3: 7-18 Calories on Assault Bike (Ladies: Airdyne)
Paella Party at Casa De Beach for the winning intramural team 2 Fit 2 Quit. Congrats on a job well done in the Open – we had a blast having you guys over!
A.
Push Jerk 3-3-3-3-3
Every 2 minutes, for 10 minutes (5 sets): 3 reps
Starting light, increase the load each set (to a moderately heavy set of 3)
B.
2017 CrossFit Games Qualifier Workout 3
For time:
21-15-9 rep rounds of:
Shoulder to Overhead (135 / 95)
Chest to Bar Pull-ups
We’ve put in quite a bit of work on finishing up the showers this weekend, so they are 95% done and are open for business (and pretty much have been for the past 2 weeks). A few reminders about using them: 1) Please bring your own towels, as we will not be providing a towel service or allow people to use the small towels we provide at the gym. 2) Please use shower shoes/sandals to wear while showering. 3) If there are multiple people wanting to shower, please be considerate and get in and out in a prompt manner. 4) Please spray the shower stall down after showering with daily shower spray to help keep it clean. 5) Unlike the picture above, only one person is allowed to shower at a time. As for questions on hot water supply, we installed a tankless water heater, which means there will be an unlimited supply of hot water. Thank you for your patience while the showers were being built and we hope you appreciate this added convenience!
A.
Back Squat
Every 2 minutes, for 10 minutes (5 sets): 5 reps at 70-75% of 1 rep max
B.
“Click”
Last done: 4/28/16
Five rounds for time of:
15 Wall-Balls (20 /14)
15 Box Jump Overs (24 / 20)
Then,
Buy out: 400m Run
Rx+ 30 / 20 lb