Workout of the Day
A.
Push Press
15 minutes to build to a heavy push press
B.
CrossFit Games Open 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
Score will be total reps
Basic everyday WODs.
A.
Push Press
15 minutes to build to a heavy push press
B.
CrossFit Games Open 12.5
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
Score will be total reps
A.
Front Squat
15 minutes to build to a heavy single
Rest 90-120 seconds between sets
B.
CrossFit Games Open 11.6
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups
A.
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Bike or Rower
Lunges w Dumbbells Overhead
Partner A does 15 calories, then 15 lunges. Partner B does 15 calories, 15 lunges. Partner A does 14/14, Partner B does 14/14, etc.
A.
Power Snatch
Every minute, for 12 minutes: 2 power snatch (drop and rest 10 seconds between reps)
Starting moderately heavy, increase the load every 3 minutes (4 loads)
B.
For time:
Run Around the Block
then,
21-15-9 rep rounds of:
Hang Power Snatches (115 / 75)
Toes to Bar
then,
Run Around the Block
A.
Clean 1-1-1-1-1-1-1
Increasing the load each set,
spend 15 minutes building to a heavy squat clean
B.
CrossFit Games Open 15.3
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups
3 Power Cleans
6 Handstand Push-ups
3 Power Cleans
9 Handstand Push-ups
3 Power Cleans
12 Handstand Push-ups
6 Power Cleans
15 Handstand Push-ups
6 Power Cleans
18 Handstand Push-ups
6 Power Cleans
21 Handstand Push-ups
9 Power Cleans
Etc., adding 3 reps to the handstand push-up each round, and 3 reps to the clean every 3 rounds.
A.
Every minute, for 30 minutes:
Min 1: 15 Wall-Balls (20 / 14)
Min 2: 15 Box Jumps (24 / 20)
Min 3: 15 Kettlebell Swings (53 / 35)
Brooke Ence – Kill the Quit
A.
Push Press
Every 30 seconds, for 9 minutes (18 sets): 1 rep at 85%
(or 5-15 lbs heavier than your last PP session)
B.
AMRAP in 10 minutes of:
7 Right Arm Dumbbell Snatches (50 / 35)
7 Left Arm Dumbbell Snatches
7 Burpee Broad Jumps (6 ft/ 4 ft)
Rx+ 70 / 50
A.
Front Squat
Every 30 seconds, for 9 minutes (18 reps): 1 rep at 85%
(or 5-15lbs heavier than your last FS session)
B.
CrossFit Games Open 14.2 Modified
AMRAP in 12 minutes of:
2 rounds of:
10 Overhead Squats (95 / 65)
10 Chest to Bar Pull-ups
Then,
2 rounds of:
12 Overhead Squats
12 Chest to Bar Pull-ups
Then,
2 rounds of:
14 Overhead Squats
14 Chest to Bar Pull-ups
If you finish the 14’s, go on to 16’s.
A.
In teams of two, alternating between movements, AMRAP in 24 minutes of:
200m Run
21 Kettlebell Swings (53 / 35)
18 Alt. Lunges w KB in Goblet Hold (53/35)
15/12 Calories on AirBike or Rower
12 Burpee Box Jump Overs (24 / 20)
Partner A Runs 200m, Partner B does 21 KBS, Partner A does 18 lunges, Partner B does 15 Calories, Partner A does 12 BBBJO, Partner B does 200m run, etc.
A.
CrossFit Games Open Workout 11.5
AMRAP in 20 minutes of:
5 Power Cleans (145 / 100)
10 Toes to Bar
15 Wall-Balls (20 / 14)