Basic everyday WODs.
Malone
A.
Rowling
B.
CrossFit Forte’s 2nd Annual Summer Throwdown Workout 1
In teams of two, with only one person working at a time, complete the following:
42 Thrusters (95 / 65)
42 Pull-ups
30 Thrusters (115 / 75)
30 Chest to Bar Pull-ups
18 Thrusters (135 / 95)
18 Bar Muscle-ups
Scaled: 65/ 45, 75 / 55, 95 / 65, pull-ups across
C.
Mystery Workout 2
Karla and Courtney
A.
Hang Power Snatch
Every minute, for 12 minutes, complete 1 hang power snatch
Starting moderately heavy, increase the load every 3 minutes
If you can hang squat snatch, do that
B.
For time:
42 Kettlebell Swings (53 / 35)
21 Burpees
30 Kettlebell Swings
15 Burpees
18 Kettlebell Swings
9 Burpees
12 Kettlebell Swings
6 Burpees
Rx+ 70 / 53, burpees to a target
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Running is fun II
A.
“Holleyman”
30 rounds for time of:
5 Wall-Balls (20 / 14)
3 Handstand Push-ups
1 Power Clean (225 / 155)
Running is fun
A.
Deadlift 3-2-2-1-1-1-1
Increasing the load each set, establish a 1 rep max deadlift
B.
AMRAP in 10 minutes of:
10 Alt Reverse Lunges Front Rack Lunges (115 / 75)
10 Box Jumps (24 / 20)
Rx+ 155 / 105
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Burpee Box Step Overs
A.
Every minute, for 12 minutes:
Minute 1: 1 push press w 3 sec pause
Minute 2: 1 push press
(5-10 lbs heavier than last PP session)
B.
Every minute, for 15 minutes:
Min 1: 50 Double-unders
Min 2: 15 Chest to Bar Pull-ups
Min 3: 10 Alt. DB Snatches (pick weight)
Rx+ DB Squat Snatches
Ellen
A.
Front Squat
Every minute, for 12 minutes:
Min 1: 1 Tempo Front Squat 32X1
Min 2: 1 Front Squat
(5-10 lbs heavier than your last FS session)
B.
For time:
45 Back Squats (95 / 65)
400m Run
30 Front Squats (95 / 65)
400m Run
15 Overhead Squats (95 / 65)
400m run
Rx+ 135 / 95
Hat tip to Pat Sherwood for the workout
Charlie
A.
Med-Ball Drills
B.
In teams of two, with only one person working at a time, complete the following:
140/115 Calories on Rower
120 Kettlebell Swings (53 / 35)
100 Wall-Balls (20 / 14)
800m Run w Med-Ball
60 Deadlifts (205 / 125)
40 Burpee Box Jump Overs (24 / 20)
Coach Josh
A.
Back Squat
Complete 1 set of 20 reps at 60-65%
(or 5-10lbs heavier than your last set of 20)
B.
“Anaconda”
Five rounds for time of:
6 Hang Power Snatch (95 / 65)
9 Overhead Squats (95 / 65)
12 Box Jumps (24 / 20)
Rx+ 135 / 95
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Rae loves running
A.
Every minute, for 12 minutes:
Min 1: 30-45 second Hollow Body Hold
Min 2: 6-10 Bridge-Ups
Min 3: 12-16 Reverse Lunges w DBs (pick weight)
B.
Against a 12 minute clock:
Buy in: 800m run
then, with the remaining time, AMRAP of:
21 Chest to Bar Pull-ups
12 Strict Handstand Push-ups
Alaina
A.
Power Clean 3-3-3-3-3-3
Increasing the load each set, establish a 3 rep max power clean
(drop the bar after each rep, rest 5-10 seconds, and focus on your setup)
Rest 2 minutes between sets
B.
AMRAP in 10 minutes of:
5 Hang Power Cleans (135 / 95)
10 Ring-Dips
15 Kettlebell Swings (53 / 35)
Rx+ 185 / 115, dips on the MU rings, 70 / 53