Basic everyday WODs.
Wes
A.
Push Press
Every minute, for 12 minutes: 1 rep at 80%
Min 1: 1 PP w/ 3 sec pause in dip + 3 sec pause OH
Min 2: 1 Push Press
(or, if you don’t have a max, 5-10 lbs heavier than your last PP session)
B.
“Stache Bash Part A”
AMRAP in 12 minutes of:
6 Hang Squat Clean Thrusters (115 / 75)
9 Burpees Over the Bar
12 Pull-ups
Rx+ 135/95, bar facing, chest to bar
Brett doing CrossFit in the Catacombs of Paris. Needless to say, he killed everybody at the workout ????
A.
Front Squat
Every minute, for 12 minutes: 1 rep at 80%
Min 1: 1 Tempo FS 33X
Min 2: 1 Front Squat
B.
“Scary, Spooky, Spine Tingling Workout”
For time:
31 Double-unders
31 Goblet Squats (53 / 35)
31 Double-unders
31 Alt. Lunges w/ KB in Goblet Hold (53 / 35)
31 Double-unders
31 Sprawl-Balls (20 / 14)
31 Double-unders
31 Alt. Lunges w/ KB in Goblet Hold
31 Double-unders
31 Goblet Squats
Rx+ 70 / 53, 30 / 20
7AM classes on Monday are no longer on the schedule. Sorry for an inconvenience!
Julie, Whitney and Sarah
A.
In teams of 2, with only one person working at a time, complete the following for time:
100/80 Calories Rower
100 Wall-Balls (20 / 14)
80/65 Calories
80 Kettlebell Swings (53 / 35)
60/50 Calories
60 Toes-to-bar
40/35 Calories
40 Burpee Box Jump Overs (24 / 20)
20/15 Calories
200m Run x 8 (relay style – 4 each person)
Or, working solo:
50/40 Calories
50 Wall-Balls
40/35 Calories
40 KBS
30/24 Calories
30 TTB
20/15 Calories
20 Burpee Box Jump Overs
10/8 Calories
600m run
Sweaty hand on bar
A.
Deadlift+Clean+Jerk
Spend 12 minutes building to a heavy complex
4 Deadlifts + 3 Hang Power Cleans + 2 Power Jerks
B.
For time:
50 Calorie Assault Bike (ladies: Airdyne)
40 Deadlifts (135 / 95)
30 Hang Power Cleans (135 / 95)
20 Power Jerks (135 / 95)
100 Double-Unders
Rx+ 165 / 105
Ellison
A.
Snatch
Every minute, for 12 minutes: 1 snatch (power or squat)
Starting moderately heavy, increase the load every 3 minutes (4 different loads)
B.
AMRAP in 4 minutes of:
400/350m Row
20 Walking Lunges w/ DB or KBs in Farmer’s Carry (pick weight)
AMRAP Ball-Slams (pick weight)
Rest 1 minute after each set and repeat 2 more times
Rx+ 70/53 KB, 150/90 ball over shoulder
Score will be total Ball-Slams
A.
“Chelsea”
Every minute, for 30 minutes:
5 Pull-ups
10 Push-ups
15 Air Squats
Scaled versions:
4 Pull-ups (ring rows)
8 Push-ups (on box)
12 Air Squats
or
3 Pull-ups (ring rows)
6 Push-ups (on box)
9 Air Squats
or
2 Pull-ups (ring rows)
5 Push-ups (on box)
8 Air Squats
The goal is to choose a rep scheme that will allow you to sustain every minute for the entire 30 minutes.
CFF Friendships – the weirder the better. Joe Brannon and Wes posing with a horse and tiger. Disclaimer: No animals were harmed in the making of this photo.
A.
Push Press
Every minute, for 12 minutes: 1 rep at 75%
Min 1: 1 PP with 3 sec pause in dip & OH
Min 2: 1 Push Press
B.
Two rounds for time of:
15 Thrusters (115 / 75)
30 Box Jumps (24 / 20)
45 Kettlebell Swings (53 / 35)
Rx+ 145 / 95, 30 / 24, 70 / 53
Ukoli riding Satan’s Tricycle
A.
Tempo Front Squat + Front Squat
Every minute, for 12 minutes: 1 rep at 75%
Min 1: 1 Tempo FS 33X1
Min 2: 1 Front Squat
B.
Three rounds for time of:
400m Run
15 Back Squats (135 / 95 – take from floor)
15 Burpees Over the Bar
Rx+ 185 / 125, bar facing burpees
HAVE YOU SIGNED UP FOR THE MOVEMBER WORKOUT YET???
We still need athletes (more important) and Judges (less important)
Seaneen yelling at some poor soul
A.
In teams of two, with partners alternating after completing full rounds, AMRAP in 30 minutes of:
21 Wall-Balls (20 / 14)
12 Pull-ups
400m Run
When one person completes the work above, the other does 10 burpee box jump overs (24 / 20)
Rx+ 30 / 20, chest to bar
Or, working solo, complete the following:
AMRAP in 30 minutes:
21 Wall-Balls (20 / 14)
12 Pull-ups
400m Run
Work to rest 1:1 (however long it took to finish a round, rest that same amount of time before getting after it again)
Ree
A.
Every minute, for 30 minutes (6 rounds):
Min 1: Prowler Push
Min 2: 60 ft DB Farmers Carry w 5 deadlifts at halfway point
Min 3: Slam Ball Over Bar (pick weight)
Min 4: 30 Foot Bear Crawl w/ DBs
Min 5: 1-2 Rope Climbs