Basic everyday WODs.
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
Did you get your 8 hours today?
A.
Push Press
Every 2.5 minutes, for 12.5 minutes (5 sets): 5 reps at 65%
-pause in the dip for 3 sec
-pause in the overhead position for 3 sec
B.
Three rounds for time of:
400m Run
21 Box Jump Overs (24 / 20)
12 Push Jerks (135 / 95)
Rx+ 165 / 110 unbroken
Tommy
A.
Tempo Front Squats
Every 2.5 minutes, for 12.5 minutes (5 sets): 5 reps (41X1) at 65%
B.
AMRAP in 6 minutes of:
18 Wall-Balls (20 / 14)
12 Pull-ups
Rest 3 minutes
AMRAP in 6 minutes of:
12 Wall-Balls
6 Pull-ups
Rx+ 30 / 20, chest to bar
Last done: February 2015
Kirk Parsley on how sleep affects performance
Erin
A.
Overhead Squat 4-4-2-2
Increasing the load each set, establish a heavy set of 2 OHS
B.
CrossFit Games Open Workout 15.2
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
10 overhead squats (95 / 65 lb.)
10 chest-to-bar pull-ups
From 3:00-6:00
2 rounds of:
12 overhead squats (95 / 65 lb.)
12 chest-to-bar pull-ups
From 6:00-9:00
2 rounds of:
14 overhead squats (95 / 65 lb.)
14 chest-to-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Scaled:
Every 3 minutes for as long as possible complete:
From 0:00-3:00
2 rounds of:
6 overhead squats (65 / 45 lb.)
6 chin-over-bar pull-ups
From 3:00-6:00
2 rounds of:
8 overhead squats (65 / 45 lb.)
8 chin-over-bar pull-ups
From 6:00-9:00
2 rounds of:
10 overhead squats (65 / 45 lb.)
10 chin-over-bar pull-ups
Etc., following same pattern until you fail to complete both rounds
Alaina
A.
Power Clean + Power Jerk
8 Minutes to build to a heavy single
(can you beat your weight from last week with two minutes less time?)
B.
CrossFit Games Open Workout 11.5
AMRAP in 20 minutes:
5 Power Cleans (145 / 100)
10 Toes to Bar
15 Wall-Balls (20 / 14)
Tee Roy
A.
Three rounds for quality:
30-60 Double-Unders
8-15 Strict Push-ups or Kipping Handstand Push-ups
6-12 Alternating Pistol Squats
B.
For time:
100 Double-unders (scaled: 200 singles)
50 Alternating Pistol Squats
25 Burpee Chest to Bar Pull-ups (scaled: burpee jumping pull-up)
Rx+ burpee ring muscle-ups
The Paleo Diet | Robb Wolf
Whit
A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 6 reps at 60%
-pause in the dip for 3 seconds
-pause overhead for 3 seconds
After each set: 30-45 second hollow body hold
B.
“Clean Slate”
Five rounds for time of:
30 Kettlebell Swings (53 / 35)
30 Abmat Butterfly Sit-ups
Rx+ 25 KBS 70 / 53, 20 Toes to Bar
Last done: January 27, 2015
Kosch
A.
Tempo Front Squats
Every 3 minutes, for 15 minutes (5 sets): 6 reps (32X1) at 60%
B.
Death by Burpee Box Jump Overs
Min 1: 1 BBJO (24 / 20)
Min 2: 2 BBJO
Min 3: 3 BBJO
Continue this sequence until you can no longer get the designated number of reps within the minute.
Every rep counts toward your score, so even if you know you will not be able to get the number of reps needed to move on to the next minute, getting as many as you can will aid your score.
Last done: January 2015
C.
Optional
Every 90 seconds, for 15 minutes (10 sets): 200m sprint
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Look, feel and perform at your best! January 2016 Paleo Challenge Starts Today!!! You can still sign up HERE.
A.
Hang Snatch (power or squat)
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase the load every 3 minutes
B.
AMRAP in 12 minutes:
20 Hang Power Snatch (75 / 55)
30 Overhead Squats (75 / 55)
40 Box Jump Overs (24 / 20)
Rx+ power snatch 115 / 75
Muscle Mass: a women’s best friend | The Box Mag