Basic everyday WODs.
Kristen
A.
Push Press
Every 2 minutes, for 12 minutes (6 sets): 3 reps
-Pause in the dip for 3 seconds
-Pause overhead for 3 seconds
After each set: 6-10 V-ups
B.
“Commodore”
For time:
40-30-20-10-5 rep rounds of Kettlebell Swings (53 / 35)
15-12-9-6-3 rep rounds of Push Jerks (135 / 95)
Rx+ 70 / 53, 175 / 105
The 2016 CrossFit Games Open starts in 16 days. Have you signed up yet?
Tom
A.
Tempo Front Squat
Every 2 minutes, for 12 minutes (6 sets): 3 reps at 75% (41X1)
(or 5-10lbs heavier than your last FS session)
B.
CrossFit Games Open 12.4 and 13.3
AMRAP in 12 minutes of:
150 Wall-Balls
90 Double-unders
30 Muscle-ups
Last done: 4/ 20/15
Brooke Wells does “Grace” at 155
Emily…back when she used to do CrossFit with us
A.
Overhead Squat 4-2-2-1-1
Increasing the load each set, establish a heavy OHS
B.
AMRAP in 11 minutes of:
9 Box Jump Overs (24 / 20)
7 Ring Dips
5 Overhead Squats (95 / 65)
Rx+ 3 / 2 ring MU, 135 / 95
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Brett and Murray
A.
Clean and Jerk
Every minute, for 15 minutes: 1 clean and jerk
Starting moderately heavy, increase the load every 3 minutes (5 different loads)
B.
CrossFit Games Open Workout 13.4
AMRAP in 7 minutes of:
3-6-9-12-15-18-21 rep rounds of:
Power Clean and Jerks (135 / 95)
Toes to Bar
Better Than Before | CrossFit
Ree
A.
Three sets of:
1 Min Max Calories on Rower
1 Min Max Handstand Push-ups (push-ups)
Rest 90 seconds
B.
Complete the following for time:
1 Lap Around the Block
then:
Four rounds of:
15 Chest to Bar Pull-ups
15 Burpees
OG Alicia at CFF 1.0
A.
Push Press
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps
-Pause in the dip for 3 seconds
-Pause overhead for 3 seconds
B.
CrossFit Games Open Workout 13.2
AMRAP in 10 minutes of:
5 Shoulder to Overhead (115 / 75)
10 Deadlifts (115 / 75)
15 Box Jumps (24 / 20)
The 2016 CrossFit Games Open starts in 23 Days! Have you signed up yet???
Rowing outside in January – thanks for the pic, Erin
A.
Tempo Front Squat
Every 2.5 minutes, for 12.5 minutes (5 sets): 4 reps (41×1) at 70%
B.
“Dannie”
For time:
50-40-30-20-10 rep rounds of:
Double-unders (2 x singles)
Goblet Squats (53 / 35)
Rx+ unbroken DU and squats 70 / 53 (KB must be held at the chest the entire set)
CrossFit 101 tonight at 7:30 PM! Let your friends and family know!
Caitlin
A.
Hang Snatch
Every minute, for 12 minutes: 2 hang snatches (power or squat)
Starting moderately heavy, increase the load every 3 minutes
B.
AMRAP in 12 minutes of:
10 Hang Power Snatches (95 / 65)
10 Sprawl-Balls (20 / 14)
10 Pull-ups
Rx+ 115 / 75 power snatch, chest to bar
Stephen
A.
Deadlift
Every 2 minutes, for 12 minutes (6 sets): 4 deadlifts at 70%
-Slow and controlled negative
-No touch and go
After each set: 20-30 double-unders (DU practice or 40-60 singles/speed steps)
B.
AMRAP in 10 minutes of:
30 Double-Unders
10 Alternating Front Rack Lunges (115 / 75)
Rx+ 135 / 95
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Snow
A.
Every 4 minutes, for 12 minutes (3 rounds):
30 / 22 Calories on Rower
20 Toes to Bar
Each round will be scored for time
B.
Five rounds, for max reps:
1 Min Kettlebell Swings (53 / 35)
1 Min Burpees
1 Min Rest
Score will be total reps completed
Rx+ 70 / 53, burpees to target 6 in above reach