Basic everyday WODs.
Jessie and Cora
A.
Push Press
9 minutes to build to a heavy single
Then, at the 12 minute mark:
B.
Complete as many unbroken reps as possible at 70% of today’s heavy single
C.
AMRAP in 12 minutes of:
9 Strict Presses (95 / 65)
12 Toes to Bar
15 Abmat Butterfly Sit-ups
Rx+ 125 / 75
Liz
A.
Front Squat
Spend 9 minutes building to a heavy front squat
Then, 3 minutes to:
B.
Front Squat Strength Endurance
Load up to 70% of today’s heavy single and complete as many unbroken reps as possible
C.
AMRAP in 9 minutes:
9 Kettlebell Swings (53 / 35)
9 Burpees
9 Kettlebell Swings (53 / 35)
9 Box Jumps (24 / 20)
REMINDERS:
-Burpee Cancer Beatdown at CrossFit BNA (Mt Juliet) is this Saturday from 9AM-2PM. Find more details on our FB community page
-Member Appreciation Month is coming up…watch for details!
Josh
A.
In teams of two, working in synchro, complete the following:
Run Around the Block w/ Plate* (45 / 35)
60 Synchro Plate Ground to Overhead (45 / 35)
50 Synchro Alternating Lunges w/ Plate Overhead (45 / 35)
40 Synchro Plate Facing Burpees (jump over plate)
50 Synchro Alternating Lunges w/ Plate Overhead
60 Synchro Plate Ground to Overhead** (45 / 35)
Run Around the Block w/ NO PLATE!
The first run use 1 plate and switch out who carries it as often as needed. For the GTO, OH Lunges, and Burpees, each partner has a plate. For the second run, NO PLATE 🙂
Wes
A.
Every 5 minutes, for 30 minutes (6 sets):
15 Calories on Assault Bike (ladies: airdyne)
15/12 Calories on Rower
150m Suicide Sprint
45 Double-unders
Kim
A.
Pull-ups and Progressions
B.
For time:
40-30-20-10 Wall-Balls (20 / 14)
35-25-15-5 Box Jump Overs (24 / 20)
Buy out: 400m Run
Nat #1
A.
Hang Power Clean 1-1-1-1-1-1-1-1-1-1
Increasing the load each set, build to a heavy hang power clean
B.
CrossFit Games Open 15.4
Complete as many reps as possible in 8 minutes of:
3 Handstand Push-ups
3 Power Cleans (185 / 125)
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.
Morgan
A.
Push Press Max!
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
B.
CrossFit Games Open 11.6 and 12.5
Climbing the ascending ladder, AMRAP in 7 minutes:
3-6-9-12-15-18-21 etc of:
Thrusters (100 / 65)
Chest to Bar Pull-ups
Score will be total reps
Your Coffee Habit May Be Written in Your DNA | LA Times
Caitlin and Emily
A.
Front Squat Max!
40% x 3
50% x 3
60% x 3
70% x 2
80% x 1
85% x 1
90% x 1
95% x 1
101% x 1
101+% x 1
Rest 90-120 seconds between sets
B.
Five rounds for reps of:
1 Minute of Jumping Back Squats (45 / 35)
1 Minute of Bar Facing Burpees
No rest between rounds
9 Beauitful Truths About PRs | Eat to Perform
Karen
A.
Split Jerk
15 minutes to build to a heavy split jerk
(or, if you’re newer to this movement, 15 minutes of technique work)
B.
For time:
10-9-8-7-6-5-4-3-2-1 rep rounds of Thrusters (95 / 65)
30 Double-unders after each round
Rx+ 135 / 95, UB DU
Taylor – before and after one year of CrossFit. This wasn’t a diet pill, this wasn’t the latest weight loss bio-hack, this wasn’t 3 easy payments of $99. There is no secret or trick. This was simply a few nutrition and lifestyle changes, hard work, and consistency. If you have a good before and after picture you don’t mind sharing, please email the pics to [email protected]
A.
Kipping Pull-up Progressions & Butterfly Pull-up Progressions
B.
AMRAP in 15 minutes of (4 sets):
Min 1: Handstand Push-ups
Min 2: Toes to Bar
Min 3: Alternating Pistol Squats
Min 4: Rest
Score will be total reps completed.