Basic everyday WODs.
A.
Tommy, David V., Jim, and Matt B. 40th Birthday Workout
Complete the following for time:
40 Power Snatches (95 / 65)
40 Toes to Bar
40 Thrusters (95 / 65)
40 Ring-Dips
40 Sprawl-Ballz (20 / 14)
Rx+ 115 / 75, 20 complexes of 1 muscle-up + 1 dip
Whit
A.
Power Jerk
16 minutes to build to a heavy power jerk
B.
“Lucky Seven”
Seven Rounds for time of:
7 Shoulder to Overhead (115 / 75)
7 Pull-ups
7 Burpees over the bar
Rx+ 155/ 105, chest to bar, burpees over the bar
Last done: 6/15
Happy Birthday, Coach Josh!
A.
In teams of two, complete as many rounds and reps as possible in 30 minutes of:
“Dissecting Kelly”
400m Run
30 Box Jumps (24 /20)
30 Wall-Balls (20 / 14)
Team members will alternate tasks, with only one member working at any one time. Thus, Partner A will run 400 meters, Partner B will perform 30 Box Jumps, Partner A will perform 30 Wall Ball Shots, and Partner B will run 400 meters – and so on for 30 minutes.
A.
Lurong Challenge 5:
LEVEL 3:
9 Min AMRAP of:
Shoulder to Overhead at 115/85
Penalty: 20 Double Unders
Front Rack Lunges at 115 / 85
Penalty: 5 Burpees
Repeat until time expires…
LEVEL 2:
9 Min AMRAP of:
Shoulder to Overhead at 95 / 65
Penalty: 20 Single Unders
Front Rack Lunges at 95 / 65
Penalty: 5 Burpees
Repeat until time expires…
LEVEL 1:
9 Min AMRAP of:
Shoulder to Overhead at 65 / 35
Penalty: 20 Single Unders
Front Squats at 65 / 35
Penalty: 5 Burpees
Repeat until time expires…
At 3, 2, 1 Go the athlete pick up the bar and completes as many reps of Shoulder to Overhead as possible. The athlete can rest the bar in the front rack position or overhead, but once the bar touches the ground the athlete must serve the penalty of 20 Double Unders. Once the penalty reps are completed the athlete moves on to performing as many Front Rack Lunges as possible. Once the barbell hits the ground the athlete will serve the penalty of 5 Burpees, and then the athlete returns to Shoulder to Overhead. The pattern continues until the clock expires.
Scoring Notes: Penalty Reps do not count towards the athlete’s score. The total score is the total number of repetitions of Shoulder to Overhead and Front Rack Lunges completed in 9 minutes.
Courtney
A.
Clean
Spend 16 minutes building up to a heavy clean (full)
B.
Four rounds for time of:
21 Abmat Butterfly Sit-ups
15 Box Jumps (24 / 20)
9 Hang Cleans (120 / 85)
Rx+ weighted sit-ups (15 / 10), 30 / 20, 155 / 105
STUFF & THINGS:
Aaron
A.
Every minute, for 12 minutes:
Min 1: 1-3 Rope Climbs (legless if possible)
Min 2: 10-15 Toes to Bar
Min 3: 6-10 Strict Handstand Push-ups
B.
Three rounds for time of:
400m Run
20 Pull-ups
20 Pistol Squats
Rx+ chest to bar, 20 lb vest
STUFF & THINGS:
Aymett
A.
Push Press
50% x 5
60% x 4
70% x 3
80% x 2
85% x 1
90% x 1
95% x 1
101-103% x 1
103+% x 1
B.
AMRAP in 12 minutes of:
8 Push Presses at 50% of 1 rep max
16 Kettlebell Swings (53 / 35)
24 Double-unders (or 24 attempts)
Erin
A.
Back Squat
50% x 5
60% x 4
70% x 3
80% x 2
85% x 1
90% x 1
95% x 1
101-103% x 1
103+% x 1
B.
AMRAP in 9 minutes of:
1-2-3-4-5-6-7-8-9-10…etc of:
Front Squats (135 / 95)
Burpees Over the Bar
Our CrossFit 101 Class begins at 7:30 PM sharp tonight. Spread the word!
Will
A.
In teams of two, complete the following:
Lift a total of 10,000 / 7,500 lbs from ground to overhead w/ a barbell
(scaled: 8,500 / 6,000 lbs)
*When one partner is lifting, the other must be running 200 meters
**Every even minute, complete 4 burpees over the bar
Athletes will choose the load they lift
Claudia
A.
Lurong Challenge Workout 4
“Nautical Nancy”
Level 3:
Five Rounds for time of:
400m Row
15 Overhead Squats (95 / 65)
Level 2:
Five rounds for time of:
400m Row
15 Overhead Squats (65 / 45)
Level 1:
Five rounds for time of:
400m Row
15 Overhead Squats (PVC)
STUFF & THINGS: