Basic everyday WODs.
Claudia
A.
Push Press
Every minute, for 10 minutes (10 sets): 1 push press (3 sec pause in dip) + 1 push press
(5-1o lbs heavier than last push press session)
B.
Three rounds for time of:
400m run
21 Kettlebell Swings (53 / 35)
12 Stict Presses (105 / 65)
Rx+ 125 / 75
Joulie Foucher | Push Press | CrossFit HQ
Jim
A.
Front Squat
Every 90 seconds, for 15 minutes (10 sets): 1 tempo FS 33X1 + 1 FS
(5-10 lbs heavier than your last FS session)
B.
AMRAP in 12 minutes of:
20 Wall-Balls (20 / 14)
12 Knees to Elbows
Rx+ 30 / 20, K2E UB
Julie Foucher | Front Squat | CrossFit HQ
Amy, Erin, Phil
A.
Med Ball Drills
B.
In teams of two, with partners alternating full rounds, complete AMRAP in 25 minutes of:
100 Meter Farmer’s Carry (2 x 70/2 x 53)
10 Jumping Squats (45 / 35)
10 Jumping Lunges (45 / 35)
*Must walk, no running.
**100m = length of the rig x 10
Hat tip to CF Invictus for the workout
Bro Bike Sesh
A.
Back Squat
1 set of 20 reps at 55-60% or 5 – 10 lbs heavier than the last 20 rep set
B.
Complete the following for time:
20 Sprawl-Balls (20 / 14)
20 Ring-dips
800m run
15 Sprawl-Balls
15 Ring Dips
400m run
10 Sprawl-Balls
10 Ring Dips
200m run
Rx+ 30 / 20, 9-7-5 Ring MU for dips
Just so you know: Squatting in skinny jeans can lead to nerve damage, study finds | LA Times
Erin McDaniel
A.
Every minute, for 12 minutes:
Min 1: 12-20 Hand Release Push-ups (6-10 strict HSPU)
Min 2: 10-15 Toes to Bar
Min 3: 40-60 Double-unders
B.
Three rounds for time of:
24 Box Jump Overs (24 / 20)
18 Pull-ups
12 Handstand Push-ups
Rx+ chest to bar, over-the-box jumps (clear the box), strict HSPU
Obese Americans now outnumber those who are merely overweight, study says | LA Times
Sarah, Christine and Rosey
A.
Hang Power Clean
Every minute, for 10 minutes: 3 reps 70-80% of HPC
B.
Five rounds for time of:
15 Wall-Balls (20 / 14)
15 Kettlebell Swings (53 / 35)
Buy out: 400m run
Rx+ 30 / 20, 70 / 53
Box Jumps
A.
Push Press
Every 2 minutes, for 10 minutes (5 sets): 2 PP w 3 sec Pause in dip + 2 Push Press
(5-10 lbs heavier than last week or 75-80%)
B.
AMRAP in 12 minutes of:
20 Shoulder to Overhead (95 / 65)
30 Abmat Butterfly Sit-ups
50 Double-unders
Rx+ 115 / 75, weighted sit-ups 15 / 10 , unbroken DU
Jamie
A.
Front Squat
Every 3 minutes, for 15 minutes (5 sets): 2 Tempo FS (33X1) + 2 FS
(5- 10 lbs heavier than your last session or 75-80%)
B.
“Toxic Shock”
AMRAP in 10 minutes of:
8 Reverse Front Rack Lunges (115 / 75)
6 Burpees Over the Bar
Rx+ 145 / 100
Elite ultrarunners are suffering a puzzling condition: their bodies are suddenly breaking down | Outside
Dean
A.
Rowling
B.
In teams of two, with only one person working at a time, complete the following:
30-25-20-20-25-30 rep rounds of:
Back Squats (165 / 110)
Pull-ups
Alt. DB Snatches (50+/ 30+)
Rx+ 185 / 125, chest to bar, 70 / 50
Ellen
A.
Power Clean
Every minute, for 10 minutes: 2 power cleans at 70-80%
B.
“DT”
Five rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
Annie Thorsdottir does “DT” at 155 lbs: