Basic everyday WODs.
Happy Birthday, Katelyn!
A.
Power Clean & Jerk
Every minute, for 12 minutes: 1 power clean and jerk
Prioritize mechanics over load
B.
“Bones of Iron”
AMRAP in 12 minutes of:
50 Double-unders (100 speed steps)
25 Toes to Bar
15 Power Cleans (135 / 95)
Rx+ DU UB, 185 / 120
Does size matter? The role of bodyweight in CrossFit | BoxLife
Kosch
A.
Power Snatch or Hang Power Snatch
Every 30 seconds, for 10 minutes: 1 rep
Keep the load at something that allows for perfect technique
B.
Three rounds for time of:
15 Power Snatches (75 / 55)
30 Wall-Balls (20 / 14)
Rx+ 115 / 75, 30 / 20
Carter
A.
Push Press
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase
the load every 3 minutes
(~60% to ~80%)
B.
“Diane”
21-15-9 rep rounds of:
Deadlifts (225 / 155)
Handstand Push-ups
Kenzie 15.2
A.
Front Squat
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase
the load every 3 minutes
(~60% to ~80%)
B.
“Helen”
Three rounds for time of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Pull-ups
Ellison mean muggin’ the rower
A.
Junkyard Dog
B.
Teams of two. Partners will work for a minute, then rest for a minute (each partner will work for a total of two minutes at each station). Score will be total number of reps and calories completed by both partners.
4 minutes of rowing for calories
4 minutes of Box Jumps (24 / 20)
4 minutes of Walking Lunges with Kettlebells (53 x 2/ 35 x 2)
4 minute of Burpees to a target 6 inches above reach
4 minutes of 50m sprints
4 minutes of Toes to Bar
Claudia and Katelyn
A.
Thruster
9 minutes to build to a heavy thruster (from the floor)
then, load the bar to 70% of todays 1RM
then complete as many reps as possible
Once you drop the bar, the set is over
B.
For time:
60 Kettlebell Swings (53 / 35)
40 Wall-Balls (20 / 14)
40 Kettlebell Swings
20 Wall-Balls (20 / 14)
Rx+ 70 / 53, 30 / 20
Starting em young – Elliott and A
A.
Every minute, for 12 minutes:
Min 1: 5-10 strict toes to bar
Min 2: 5-10 Strict HSPU (seated DB presses or strict push-ups)
Min 3: 1-2 Legless Rope Climbs (2-4 rope climbs with legs/seated rope climbs)
B.
“Nancy”
Five rounds for time:
400m Run
15 Overhead Squats (95 / 65)
CROSSFIT INJURIES: FOUR MAJOR MISTAKES ATHLETES MAKE | The Box
Wes and Schultz
A.
Power Clean
Every 30 seconds, for 10 minutes (20 sets): 1 rep at 60-70%
Stick to a load that allows for perfect technique
B.
For time:
15-12-9-6-3 rep rounds:
Hang Squat Cleans (115 / 75)
3-6-9-12-15 rep rounds:
Burpee chest to bar pull-ups
Rx+
12-9-6-3
Hang Squat cleans (185 / 125)
3-6-9-12
Burpee Ring Muscle-ups
*16 min cap*
Caitlin
A.
Push Press
Every minute, for 12 minutes: 3 push presses
Starting moderately heavy, increase the load every 3 minutes
Loading suggestion: begin around 60%, end around 75%
B.
AMRAP in 12 minutes of:
6 Strict Presses (105 / 70)
8 Bent Over Rows (105 / 70)
48 Double-unders (96 speed steps)
Rx+ 135 / 85, unbroken DU
Froning, Fraser, 15.5 | CrossFit
Allison
A.
Front Squat
Every minute, for 12 minutes: 2 reps
Starting moderately heavy, increase the load every 3 minutes (after every 6 squats)
Loading: begin around 60%, end around 80%
B.
For time:
30-20-10 rep rounds of:
Front Rack Lunges (105 / 70)
Hand Release Push-ups
Box Jump Overs (24 / 20)
Rx+ 135 / 95