Basic everyday WODs.
Hicks
A.
Power Clean + Power Jerk
Take 10 minutes to build to a single
B.
“DT”
Five rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
The Mood Factor
Don’t underestimate your mood when you walk into the gym. It can have a major effect on your training | The Box
“Smiley”
A.
Every minute, for 12 minutes:
Min 1: 1-2 Rope Climbs (Legless if possible)
Min 2: 6-10 Handstand Push-ups (strict if possible)
Min 3: 30-60 Double-unders (30-45 sec DU practice)
B.
“Annie’s Brother in law”
50-40-30-20-10 rep rounds of:
Double-unders
Abmat Butterfly Sit-ups
Jumping Lunges (alternating)
C. Optional:
CrossFit Games Open 12.1
AMRAP in 7 minutes:
Burpees to Target 6 inches above reach
Want to keep that new year’s gym resolution? Try CrossFit | CNBC
Burpee Box Step Overs
A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 7 push presses at 55%
-pause in the dip for 3 seconds
-pause overhead for 3 seconds
After each set: 15-20 weighted sit-ups
B.
Three rounds for time of:
15 Wall-Balls (20 / 14)
20 Burpees over the Bar
15 Wall-Balls
Rest 1 minute
Rx+ 30 / 20
Score will be total time, including the 2 minutes of rest
“…There is a new generation of women who favour being healthy and fit …” | Rehband
You miss the warm weather yet?
A.
Front Squats
Every 3 minutes, for 15 minutes (5 sets): 7 reps (31X1) at 55%
(5-10 lbs heavier than last week)
B.
“Fran”
21-15-9 rep rounds of:
Thrusters (95 / 65)
Pull-ups
Last done: 8/24/15
8 Weight-Loss Secrets That No One But Nutritionists Know | Prevention
Malone
A.
In teams of two, with only one person working at a time, complete the following as quickly as possible:
50-40-30-20-10 rep rounds of:
Thrusters (65 / 45)
Kettlebell Swings (53 / 35)
Alternating Front Rack Lunges (65 / 45)
200m Run after the completion of each round
Rx+ 95 / 65
Curls
A.
Overhead Squat 8-8-4-4
Increasing the load each set, build to a heavy set of 4 OHS
B.
CrossFit Games Open Workout 14.1 and 11.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)
Last done: January 16, 2015
Why CrossFit’s founder wants the government to put warning labels on sugary drinks | LA Times
If you’re doing the 1000 push-ups in January challenge, this is a great way to get it done: Hundred Push-ups
Did we make the lift?
A.
Deadlift
Every 2 minutes, for 12 minutes (6 sets): 5 deadlifts at 65%
-Slow and controlled negative
-No touch and go
After each set: 5 box jumps (pick height)
B.
Six rounds of:
30 Seconds of Power Cleans (155 / 105)
30 Seconds Rest
30 Seconds of Box Jumps (24 / 20)
30 Seconds Rest
Score will be total reps completed
Sugar is the latest delicious thing to be linked with cancer | NY Post
SmartSugar app scans barcodes and visualizes foods’ sugar content in sugar cubes:
Wesley Pipes
A.
Every minute, for 12 minutes:
Min 1: 30-45 sec Nose to Wall Hanstand Hold
Min 2: 6-8 Ring Dips (3 MU+3 ring-dips)
Min 3: 8-12 Bulgarian Split Squats w DBs
B.
“Tickle Me Elmo”
AMRAP in 12 minutes of:
15 Toes to Bar
12 Alternating Pistol Squats
9 Strict Handstand Push-ups
Last done: June 18, 2015
6 Clean Eating Tips with Food Guru Michael Pollan | Self
This is pretty damn funny. They even have a CrossFit reference.
Josh
A.
Push Press
Every 3 minutes, for 15 minutes (5 sets): 8 PP @ 50% w 3 sec pause in dip and 3 sec OH
After each set: 15-20 Abmat Butterfly Sit-ups
B.
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 minute, then pick up where you left off
Rx+ 70 / 53, 4/3 bar muscle-ups
It’s been a while since I’ve posted this, and to those who have never read it, you’re welcome: 42 Things I’ve Learned Leading Up to 2013
Nutrition is the foundation of fitness
A.
Tempo Front Squat
Every 3 minutes, for 15 minutes (5 sets): 8 reps (33X1) at 50%
B.
AMRAP in 10 minutes of:
2-4-6-8-10-12-14-16-18-20 Wall-Balls (20 / 14)
1-2-3-4-5-6-7-8-9-10 Burpee Box Jump Overs (24 / 20)
Rx+ 30 / 20
CrossFit Forte 101 Classes Start Tonight at 7:30 PM! You can sign up HERE!
January Challenge: complete 1000 strict handstand push-ups or 1000 strict push-ups
If you have a wall or a floor, these movements are doable. So no excuses!
Rules: accumulate 1000 reps of either of those movements over the next month. Sets and reps is up to you, but a minimum of 30 reps must be done whenever you chip away at it.
If you decide to go the push up route, here is a good program you can follow: 100 Push-ups
I am Ivan | CrossFit