Basic everyday WODs.
Andrea
A.
Power Clean
Every minute, for 12 minutes: 2 reps
Staring moderately heavy, increase the load every 3 minutes
(~60% to ~80%)
B.
Six rounds for reps:
30 Seconds of Thrusters (95 / 65)
30 Seconds of Rest
30 Seconds of Box Jump Overs (24 / 20)
30 Seconds of Rest
Score will be total reps completed
Last done: 3/26/14
Sarah, Carly and Vega
A.
Every minute, for 12 minutes:
Min 1: 30-60 Double-Unders
Min 2: 1-3 Wall-Climbs
Min 3: 7-14 Toes to Bar
Rx+ 60 DU, 2 WC + 3 nose to wall strict HSPU, 14 TTB
B.
AMRAP in 15 minutes of:
10 Pull-ups
15 Hand Release Push-ups
20 Abmat Butterfly Sit-ups
Rx+ 5 / 3 RMU, HSPU
5 Myths About Vitamin D | Onnit
Miranda and Amy
A.
Push Press 4-4-4-4-4
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps
Increasing the load each set, establish a heavy set of 4
(~70% to ~90%)
B.
For time:
800m Run
10 Strict Presses (115 / 75)
600m Run
20 Push Presses (115 / 75)
400m Run
30 Push Jerks (115 / 75)
Rx+ 145 / 75 for press then 95 for PP and PJ
Ree
A.
Front Squat 4-4-4-4-4
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps
Starting moderately heavy, increase the load each set
B.
For time:
30-20-10 rep rounds of:
Back Squats (135 / 95)
Burpees Over the Bar
In Defense of Squats for Old People | Starting Strength
A.
Trainer Choice / Open Gym / Active Recovery / CF Open 16.4 Prep
Scaled and Masters Tips:
Tommy
A.
Every minute, for 12 minutes:
Min 1: 5-10 Handstand Push-ups
Min 2: 5-10 Pull-ups
If you can you do the above movements strict, do that instead.
B.
For time:
21-15-9-9-15-21 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Rx+ 30 / 20, 27 in / 22 in
Now if only every school, hospital and business around the country did the same:
Burpee Box Jump Overs
A.
For time:
500m Row
400m Run
50 Deadlifts (155 / 105)
400m Run
50 Kettlebell Swings (53 / 35)
400m Run
50 Toes to Bar
400m Run
It’s what you do in the dark that puts you in the light | Michael Phelps | Under Armour
Kim
A.
Push Press 6-6-6-6
Every 3 minutes, for 12 minutes: 6 reps
Starting moderately heavy, increase the load each set
B.
AMRAP in 10 minutes of:
10 Strict Presses (75 / 55)
30 Double-Unders
Rx+ 105 / 65
Last done: 12/1/15
Aaron
A.
Front Squat 6-6-6-6
Every 3 minutes, for 12 minutes: 6 reps
Starting moderately heavy, increase load each set to establish a heavy set of 6
B.
AMRAP in 12 minutes of:
10 Thrusters (95 / 65)
10 Alternating Front Rack Lunges (95 / 65)
10 Box Jump Overs (24 / 20)
A.
CrossFit Games 16.3
AMRAP in 7 minutes of:
10 Power Snatches (75 / 55)
3 Bar Muscle-ups
Scaled:
AMRAP in 7 minutes of:
10 Power Snatches (45 / 35)
5 Jumping Chest to Bar Pull-ups