Basic everyday WODs.
Ball on the wall
A.
Pull-ups and Progressions
B.
Every 5 minutes, for 20 minutes (4 rounds):
20 Calories on Assault Bike (ladies: Airdyne)
20/16 Calories on Rower
10 x 10m Shuttle Sprints (must touch the floor)
40 Double-unders (80 single-unders)
Each round will be score for time.
These are sprints. Treat them as such.
Stephen
A.
Push Press
Every 90 seconds, for 12 minutes (8 sets): 2 reps 33X1
Increase the load 5% every 2 sets (or 3 minutes)
60%, 65%, 70%, 75%
-3 second Pause in dip
-3 second Pause OH
B.
Four rounds of:
30 Seconds Right Arm DB Thrusters (pick weight)
30 Seconds Rest
30 Seconds Left Arm DB Thrusters
30 Seconds Rest
30 Seconds Burpees to Target 6 inches Above Reach
30 Seconds Rest
Rx+ 70/50
Score will be total reps completed.
HAVE YOU SIGNED UP FOR THE MOVEMBER WORKOUT YET???
We still need athletes (more important) and Judges (less important)
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s bar and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
Congrats to Natalicia for winning the handstand pic contest and hat tip to her buddies for lending her a hand 😉
A.
Tempo Front Squat
Every 90 seconds, for 12 minutes (8 sets): 2 reps 33X1
Starting at 60%, increase the load 5% every 2 sets (or 3 minutes)
60%, 65%, 70%, 75%
B.
Five rounds for time of:
20 Box Jumps (24 / 20)
10 Alt. Front Rack Lunges (135 / 95)
Rx+ 175/115
15 min cap
HAVE YOU SIGNED UP FOR THE MOVEMBER WORKOUT YET???
We still need athletes (more important) and Judges (less important)
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s bar and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
Bruh
A.
In teams of two, with only one person working at a time, complete the following:
5 Minutes Max Meters Walking Lunges w DB or KB in Farmers Carry
5 Minutes Max Calories Row
5 Minutes Max Wall-Balls (20 / 14)
5 Minutes Max Partner Medicine Ball Sit-ups
5 Minutes Max Burpee Box Step Overs w DBs
The #2’s
A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power clean and power jerk
Increase the load every 2 minutes (5 loads)
Build to a load that is heavier than the weight you will be doing in the workout
B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar
Rest exactly 30 seconds after each round
MOVEMBER WORKOUT:
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s, and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
12
A.
Snatch (power or squat)
15 minutes to build to a heavy single
B.
“Chubby the Clown”
For time:
10-9-8-7-6-5-4-3-2-1 Rep Rounds of:
Hang Power Snatches (115 / 75)
Burpees Over the Bar
Rx+ hang squat snatch 135 / 95, bar facing burpees
MOVEMBER WORKOUT:
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s, and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
Pat
A.
Pull-ups and Progressions
B.
Every 5 minutes, for 15 minutes (3 sets):
25 Calories on Assault Airbike (ladies: Airdyne)
50 Double-unders
25 Kettlebell Swings
Rx+ 4 sets (70 / 53)
Each round is for time. These are meant to be sprints. Treat them as such.
MOVEMBER WORKOUT:
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s, and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
Tracy
A.
Push Press
Every minute, for 12 minutes: 1 rep
-Pause in the dip for 3 seconds
-Pause overhead for 3 seconds
Starting at 60%, increase the load 5% every 3 minutes
(60%, 65%, 70%, 75%, or increase the load by feel if you don’t have a 1 RM)
B.
AMRAP in 15 minutes of:
6/4 Strict Ring-Dips
12/10 Hand Release Push-ups
200m Run
Rx+ Ring MU, SHSPU
MOVEMBER WORKOUT:
In teams of two, with partners alternating between work and rest, complete the following:
Part A:
AMRAP in 9 minutes of:
6 Hang Squat Clean Thrusters (Rx+135 / 95) (Rx 115 / 75) (Scaled 95 / 65)
9 Bar Facing Burpees
12 Chest to Bar Pull-ups (Rx: Pull-ups) (Scaled: Jumping Pull-ups)
Partner A completes 6 HSCT, then partner B completes 9 BFB, then partner A completes 12 CTBPU, then B completes 6 HSCT, then partner A completes 9 BFB, etc. Continue this sequence and complete as many rounds and reps as possible until the 9:00 minute mark.
Score for Part A is total rounds and reps.
Part B:
At minute 9:00, teams will have 6 minutes to establish a max snatch. The variation of snatch will be up to the individual, i.e., it may be from the floor, from the hang, a power snatch, squat snatch, or split snatch.
Score for Part B is total combined weight lifted.
-The length of the workout is 15 minutes
-The tiebreak for Part A will be the time the time the last complete round is finished
-For the snatches in Part B, the weight can be increased or decreased as desired
-Barbell Collars must be used. A “no rep” will be applied if not.
-Men’s teams will have one 45lb bar, women’s teams will have one 35lb bar
-Mixed teams will be allowed one men’s, and one women’s bar.
Below is the plate pair breakdown for each division. Plan accordingly.
Men’s Rx+: 45, 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Rx: 35, 25, 15, 10, 5, 2.5, 1, .5
Men’s Scaled: 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx+: 35, 25, 15, 10, 5, 2.5, 1, .5
Women’s Rx: 25, 15, 10, 5, 2.5, 1, .5
Women Scaled: 15, 10, 5, 2.5, 1, .5
Mixed Rx+ will have both the Men’s and Women’s Rx+ weight listed above.
Mixed Rx will have both the Men’s Rx and Women’s Rx weight listed above
Mixed Scaled will have both the Men’s scaled and Women’s scaled weight listed above.
Chrysa overheat squatting a stand up bass. #allaboutthatbass
A.
Tempo Front Squat
Every minute, for 12 minutes: 1 rep 33X0
Starting at 65%, increase the load 5% every 3 minutes
(60%, 65%, 70%, 75%)
B.
Coco the Clown
For time:
24-21-18-15-12 Wall-Balls (20 / 14)
10-8-6-4-2 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20, 30 / 24
Mincey
A.
In teams of two, you and your partner will move through five stations trying to score as many reps/ points as possible in three rounds of the following movements:
60 seconds of Kettlebell Swings
60 seconds of Rest
60 seconds of Box Jump Overs
60 seconds of Rest
60 seconds of Assault Bike (Airdyne for Ladies)
60 seconds of Rest
60 seconds of Burpees
60 seconds of Rest
60 seconds of Anchored Sit Ups
60 seconds of Rest
*One partner works for the entire 60 seconds, and then rests while their partner works for 60 seconds. Each partner will cycle through until they complete each station three times.