Basic everyday WODs.
Newman and Morgan
A.
Deadlift
Every 2.5 minutes, for 10 minutes (4 sets): 4 reps at 75-80%
B.
Three rounds for time of:
400m Run
21 Wall-Balls (20 / 14)
12 Power Cleans (155 / 105)
Rx+ 30 / 20, 205 / 125
Tylor
A.
Every minute, for 12 minutes:
Min 1: 1-2 Rope Cimbs
Min 2: 6-10 Strict Handstand Push-ups
Min 3: 6-12 Alternating Pistol Squats
Rx+ 1 with and without legs, 6/3 P Bar HSPU, 35 / 26
B.
“Googley Eyes”
Last done: February 3, 2016
Complete the following for time:
1 Lap Around the Block
then,
Four rounds for time of:
15 Chest to Bar Pull-ups
15 Burpees
Awesome video full of wrist mobility exercises:
Ellen
A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets): 1 rep at 91%
After each set: 30 sec starfish/side
B.
AMRAP in 12 minutes of:
21 Kettlebell Swings (53 / 35)
14 Toes to Bar
7 Shoulder to Overhead (155 / 105)
Rx+ 70/53, 185/120
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Perk
Workout of the Day
A.
Back Squat
Every 3 minutes, for 15 minutes (5 sets): 1 rep 91%
(or 5-10lbs heavier than your last squat session)
After each set: 40 seconds max push-ups
Note: we are getting VERY heavy, so please ask for a spotter or use the spotter arms on the rig. Safety first.
B.
AMRAP in 12 minutes of:
9 Box Jumps (24 / 20)
12 Goblet Squats (53 / 35 – hold by horns)
9 Box Jumps
12 Alt Lunges w KB in Goblet Hold (53 / 35)
Rx+ 30 / 24, 70 / 53
ANNOUNCEMENTS:
CrossFit Forte 101 Class
The CrossFit Forte 101 Class is here once again! If you’ve got any CrossFit curious friends or family, send them over. Tonight (Monday) at 7:30 PM. Click HERE to sign up
Canoe Trip: For those of you who are not on the Book of Face, this Saturday, June 18th the gym is organizing another canoe trip. Meet at the gym at 11 AM sharp and we will leave by 11:15. Or come to the workout on Saturday and plan to leave right after. The river will be your shower, which is as paleo as it gets. We will do a 5 mile track, as this will allow for more swimming and hanging out rather than paddling. This trip will be shorter than the one two weeks ago. Price is $20/person. Please bring cash to the gym that morning, to make registration go very smoothly. You can find the event link here.
Kari
A.
In teams of two, alternating complete rounds, complete AMRAP in 15 minutes of:
15 / 12 Calorie Row
10 Burpees Over the Rower
5 Thrusters (135 / 95)
Rest until the clock says 20:00, then:
B.
In teams of two, complete AMRAP in 10 minutes of:
30 Kettlebell Swings (70 / 53)
20 Box Jump Overs (24 / 20)
10 Hang Cleans (135 / 95)
Or, working solo:
AMRAP in 15 minutes of:
15 / 12 Calorie Row
10 Burpees Over the Rower
5 Thrusters (135 / 95)
Work to rest ratio: 1 to 1
Then, at the 20 min mark:
AMRAP in 10 min of:
15 KBS
10 BJO
5 HC
John G
A.
Floor Press 5 x 5
Build up to a moderately heavy set of 5 and complete 5 sets of 5 reps
B.
Three sets, each for time of:
30 Meter Prowler Push (270 / 180)
20 Alt. Front Rack Reverse Lunges (115 / 75)
10 Burpee Box Jump Overs (24 / 20)
Rest 2 minutes after each
For the prowler push, men will add 200 lbs,
ladies will add 140 lbs. Scale as needed.
Rx+ 270 / 180, 145 / 95, 30 / 24
Emily H.
A.
Power Clean and Power Jerk
10 minutes to build to a heavy single
B.
“DT”
Five rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
Larry
A.
Every minute, for 12 minutes:
Min 1: 30-45 Sec Nose to Wall Handstand Hold or HS Walk
Min 2: 6-12 Ring-Dips or 3-6 RMU
Min 3: 30-60 Double-unders
B.
“Tickle Me Elmo”
AMRAP in 12 minutes of:
15 Toes to Bar
12 Alternating Pistol Squats
9 Strict Handstand Push-ups
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Kim
A.
Shoulder Press
Every 3 minutes, for 15 minutes (5 sets): 2 reps at 88%
After each set: sphinx plank holds
B.
“Gurgling is a Problem”
Three sets of:
AMRAP in 3:30 minutes of:
11 Abmat Butterfly Sit-ups
9 Kettlebell Swings (53 / 35)
7 Pull-ups
Rest 90 seconds, then pick up where you left off
Rx+ 70 / 53, 4/3 bar muscle-ups
Sam
A.
Back Squats
Every 3 minutes, for 15 minutes (5 sets): 2 squats at 88%
After each set: 30 seconds of push-ups
B.
“Stolen”
Five rounds of:
1 Minute of Alt. DB Power Snatches (pick weight)
1 Minute of Wall-Balls (20 / 14)
No rest between rounds. Score will be total reps completed.
Rx+ squat snatches (70 / 50), 30 / 20
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