Basic everyday WODs.
Jamie
Strength
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 presses at 69%
After each set: 8 / 4 Strict pull-ups (chest to bar if possible)
Conditioning
Five rounds for time of:
30 Kettlebell Swings (53 / 35)
30 Abmat Butterfly Sit-ups
Rx+ 5 rounds: 25 KBS (70 / 53), 20 t2b
*Last done: 2/17/14
Shoulder Press
Troy demonstrating the triple extension (hips, knees, ankles) in the snatch
Strength
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 back squats at 69% of 1-RM
After each set: 6-8 tall box jumps
Conditioning
Death by Burpee Box Jump Overs (24 / 20)
Min 1: 1 BBJO
Min 2: 2 BBJO
Min 3: 3 BBJO
….Continue this sequence until the you can no longer complete the designated number of reps in the given minute
*Score will be total reps completed
The CrossFit Games Open Scaled Division
Erin, Emily and Sarah snatchin’ D-bells
Strength
Overhead Squat 5-5-5-5-5
Increasing the load each set, establish a 5 rep max Overhead Squat
Conditioning
AMRAP in 11 minutes of:
5 Hang Power Snatches (95 / 65)
7 Overhead Squats
9 Handstand Push-ups
Rx+ 135 / 95, strict HSPU
Overhead Squat:
Swings and burpees
Gymnastics
Three sets, for quality, of:
10-15 Chest to bar pull-ups
5-10 Handstand push-ups (strict if possible)
L-sit (30 seconds)
Conditioning
Six Rounds of:
5 Hang Cleans (155 / 105)
10 Burpees Over the Bar
30 Double-unders
Rx+ 205 / 135
Do we have any teens at our gym?
Alaina, Emily and Stacy setting up for the clean
Strength
Deadlift
Every minute, for 12 minutes: 3 deadlifts at 70% of 1 RM
Conditioning
AMRAP in 12 minutes of:
40 Kettlebell Swings (53 / 35)
20 Alternating Front Rack Lunges (105 / 70)
10 Ring-Dips
Rx+ 70 /53, 135 / 95, dips on MU rings
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Rope, FQ and Larry. Looks like FQ is giving Rope a seductive look.
Strength
Shoulder Press
Every 3 minutes, for 12 minutes (4 sets): 7 shoulder presses at 66% of 1-RM
After each set: 8 / 4 strict pull-ups (chest to bar if possible)
Conditioning
AMRAP in 4 minutes of:
400 m run
then
15 Wall-Balls
15 Pull-ups
rest 2 min
AMRAP in 4 minutes of:
300m run
then
12 Wall-Balls
12 Pull-ups
rest 2 min
AMRAP in 4 minutes of
200m run
then
9 Wall-Balls
9 Pull-ups
Rx+ 30 / 20, chest to bar
Adam
Strength
Back Squat
Every 3 minutes, for 12 minutes (4 sets): 7 back squats at 66%
After each set: 6-8 Tall Box Jumps
Conditioning
CrossFit Games Open Workout 12.3
AMRAP in 18 minutes of:
15 Box Jumps (24 / 20)
12 Shoulder to Overhead (115 / 75)
9 Toes to Bar
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Katelyn
Strength
Power Snatch
Every minute, for 12 minutes: 2 power snatches
Starting moderately heavy, increase the load every 3 minutes
Conditioning
CrossFit Games Open Workout 14.1
AMRAP in 10 minutes of:
30 Double-unders
15 Power Snatches (75 / 55)
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Rope, half of Sarah, and Erin
Gymnastics
Three sets for quality:
6-12 Ring-Dips (muscle-ups)
1-2 Rope Climbs (legless)
Handstand Hold (walk)
Conditioning
Every 5 minutes, for 20 minutes (4 sets), complete the following:
21 Thrusters (95 / 65)
15 Chest to Bar Pull-ups
9 Burpee Box Jump Overs
Rx+ every 4 minutes (5 sets)
*Score will be your slowest set*
Highlights from the 2014 CrossFit Games:
Will
Strength
Power Cleans
5 sets of:
30 seconds of power cleans (135 / 95)
60 seconds rest
Score will be the set with the lowest reps
Conditioning
CrossFit Games Open Workout 14.4
AMRAP in 14 minutes:
60 Calorie Row
50 Toes to Bar
40 Wall-Balls (20 / 14)
30 Power Cleans (135 / 95)
20 Muscle-ups