Basic everyday WODs.
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:
Med Ball Drills
A.
Every minute, for 12 minutes:
Min 1: 30-45 sec Nose to Wall Handstand hold
Min 2: 8-12 Ring-dips (3-8 MU)
Min 3: 10-15 Weighted Sit-ups
B.
AMRAP in 12 minutes of:
15 Toes to Bar
12 Alternating Pistol Squats
9 Strict Handstand Push-ups
Seaneen and Chase DB Snatchin’
A.
Deadlift 3-3-3-3-3
Increasing the load each set, establish a 3 rep max deadlift
B.
Complete the following for time of:
20 Burpee Box Jump Overs (24 / 20)
20 Kettlebell Swings (53 / 35)
15 Burpee Box Jump Overs
30 Kettlebell Swings
10 Burpee Box Jump Overs
40 Kettlebell Swings
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Swingzzz
A.
Push Press
Every 2 minutes, for 10 minutes (5 sets):
3 push presses w 3 sec pause + 2 push presses at 70-75%
B.
“Denatured”
Three rounds for time of:
21 Pull-ups
7 Thrusters (120 / 80)
Rx+ chest to bar, 155 / 105
A.
Tempo Front Squat + Front Sqquat
Every 3 minutes, for 15 minutes (5 sets):
2 Tempo front squats (3301) + 2 front squats at 70-75%
B.
“Sleeve”
Against a 10 minute running clock:
Run 800 meters
then, with the remaining time:
Wall-Balls (20 / 14)
Score will be total number of Wall-Balls completed.
Rx+ 30 / 20
Last done: April 11, 2015
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Hicks
A.
Medicine Ball Drills
B.
In teams of two, with each partner alternating complete rounds, AMRAP in 25 minutes:
5 Burpee Box Jump Overs (24 / 20)
7 Thrusters (95 / 65)
9 Pull-ups
11/9 Calories on rower OR 15/12 calories on Airdyne
Bob, Josh and Sarah at the CrossFit Level 2 Course at CF Mayhem
A.
Back Squat
Complete 1 set of 20 reps at 55%
B.
Every 5 minutes, for 25 minutes (5 sets):
Run 400m
15 Burpees
20m Plate Push (2 x 5lb plates)
*Note the time completed for each round*
Running along side a prison
A.
Every minute, for 12 minutes:
Min 1: 10-20 Strict Push-ups
Min 2: 4-10 Strict chin-ups
Min 3: 30-45 sec Hollow Body Hold
*choose a set a reps that allows for 20-30 seconds rest each minute*
B.
AMRAP in 12 minutes of:
24 Double-unders
12 Kettlbebell Swings (53 / 35)
12 Wall-Balls (20 / 14)
Rx+ unbroken DU, 70 / 53, 30 / 20
Stacy
A.
Every 90 seconds, for 15 minutes (10 sets): 1 hang clean
Starting light, build the load over the course of 10 sets to establish a heavy hang clean
B.
“Power Elizabeth”
21-15-9 rep rounds of:
Power Cleans (135 / 95)
Ring-dips
Rx+ dips on MU rings
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