Basic everyday WODs.
Russ
Gymnastics
Spend 10-15 minutes working on three different gymnastics movements
Some movements to consider: Handstand push-ups, ring-dips, muscle-ups, push-ups, strict pull-ups, L-sits, pistols, double-unders, handstand walking, handstand holds, etc…
Conditioning
AMRAP in 15 minutes of:
10 Thrusters (95 / 65 – barbell)
50 Double-unders
Rx+ 50 +/ 35 + Dumbbells
Stacy
Strength
Shoulder Press 5-5-5-5-5
Increasing the weight each set, establish a 5 rep max shoulder press
Conditioning
Three rounds for time of:
400 m Run
24 Alternating Front Rack Lunges (105 / 70)
12 Ring-dips
Rx+ 135 / 95, dips on MU rings
Abs and Back (optional)
Accumulate the following:
4 min right plank
4 min left plank
4 min push up plank
Pretty cool that the greatest CrossFitter of all time resides here in the good ol’ state of Tennessee!
Ree and Kendrick
Strength
Back Squat 5-5-5-5-5
Increasing the weight each set, establish a 5 rep max Back Squat
Safety first: use a spotter!
Conditioning
AMRAP in 10 minutes of
10 Kettlebell Swings (53 / 35)
10 Box Jumps (24 / 20)
10 Push-ups
Rx+ 70 / 53, HRPU
Conditioning
A)
Row 1000 meters for time
B)
Three rounds for time of:
30 Wall-Balls (20 / 14)
20 Toes to Bar
Strength
Push Press 1-1-1-1-1-1-1
Increasing the weight each set, establish a 1 rep max Push Press
Conditioning
Complete the following for time:
800 m run
45 Shoulder to Overhead (115 / 75)
25 Burpee Box Jump Overs (24 / 20)
Rx+ 155 / 105, 30 / 24
Snow
Strength
Power Clean
Every minute, on the minute, for 10 minutes, perform 3 Power Cleans
(5 -10 lbs heavier than July 17, or 70-80% of 1 rep max)
Conditioning
Complete the following for time:
50-40-30-20-10 rep rounds of:
Kettlebell Swings (53 / 35)
Jumping Lunges
Rx+ 70 / 53
*14 min cap*
Let’s Cool It in the Bedroom – NY Times
CrossFit Gymnastics
Conditioning
“Frantastic”
5 rounds for time of:
300 m run
15 Thrusters (95/65)
15 Pull-ups
Rx+ 115 / 75, C2B
*30 minute cap*
Last done: December 27, 2013
Think of fitness as food – CrossFit Zenith
Rob
Strength
Shoulder Press 5 x 2 at 91% of 1 rep max
Rest (mobility) 2-3 minutes between sets
Conditioning
4 sets of:
400 m sprint
Rest 2 minutes between sprints
Each run will be scored individually.
Each run will start and end at the stop sign on the corner of 5th and Oak.
Laura
Strength
Back Squat 5 x 2 at 91% of 1 rep max
Rest (mobility) 2-3 minutes between sets
USE SPOTTERS!
Conditioning
AMRAP in 12 minutes of:
10 Burpees
25 Double-Unders (75 singles)
Last done: July 1, 2013
Schedule Change:
-There will not be an Olympic Lifting class this week. Instead, the Wednesday 6:30 PM class will be a normal CrossFit class.
-We are closed Sunday.
Tracy
Strength
Overhead Squat
Take 15 minutes to build to a heavy overhead squat
Conditioning
Three rounds for time of:
25 Overhead Squats (95 / 65)
15 Burpees to plate (45)