Basic everyday WODs.
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
CrossFit CEO Greg Glassman’s Full Comment on Coca-Cola and Nick Jonas | The Russell’s
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
Claudia and Katelyn
A.
Push Press
Every minute, for 10 minutes (10 sets): 1 push press (3 sec pause in dip) + 1 push press
(5-10 lbs heavier than last push press session)
B.
For time:
60-40-20-20-40-60 rep rounds of Double-unders
30-20-10-10-20-30 rep rounds of Wall-balls (20 / 14)
Rx+ 30 / 20, UB DU
Happy Birthday, Coach Bob!
A.
Front Squat
Every 90 seconds, for 12 minutes (8 sets): 1 tempo FS (32X1) + 1 FS
(5-1o lbs heavier than your last FS session)
B.
For time:
45 Thrusters (75 / 55)
45 Toes to Bar
At the start of every minute: 5 Burpees
Rx+ 115 / 75
Well, well, well…
Fat Is Back: New Guidelines Abandon The Upper Limit On Dietary Fat | Forbes
America and Smiley
A.
“Morrison”
50-40-30-20 and 10 rep rounds of:
Wall-Balls (20 / 14)
Box Jumps (24 / 20)
Kettlebell Swings (53 / 35)
U.S. Army Specialist Scott Morrison, 23, of Blue Ash, Ohio, assigned to 584th Mobility Augmentation Company, 20th Engineer Battalion, 36th Engineer Brigade, based out of Fort Hood, Texas, died on September 26, 2010, from injuries suffered on September 25 when insurgents in Kandahar, Afghanistan attacked his vehicle with an improvised explosive device. He is survived by his father Donald, mother Susan, brother Gary, and sister Katie.
Ryan
A.
Hang Clean and Jerk
Every minute, for 12 minutes: 1 hang squat clean + 1 push jerk
Starting moderately heavy, increase the load every 3 minutes
B.
Two rounds for reps of:
2 min Row for Calories
2 min Shoulder to Overhead
2 min Alt. Front Rack Lunges
2 min Rest
Score will be total reps completed for each round
JULY 4th SCHEDULE: we have class at 10:00 AM! Be prepared for a Hero Workout!
Wes and Pat
A.
800m Run Time Trial
Compare to 4/30/15
B.
“Cindy”
AMRAP in 20 minutes of:
5 Pull-ups
10 Push-ups
15 Air Squats
OR
“Mary”
AMRAP in 20 minutes of:
5 Handstand Push-ups
10 Alt. Pistol Squats
15 Pull-ups