Basic everyday WODs.
Tim
Strength
Shoulder Press 5 x 3 at 88%
2-3 minutes of mobility after each set
Conditioning
Complete the following for time:
Run around the block
then
30 Toes to Bar
30 Handstand Push-ups
30 Toes to Bar
then
Run Around the Block
Rx+ Strict HSPU
Anyone ever tell you that elite athletes don’t do CrossFit? This will shut ’em up.
Amy hitting a PR on her FS
Strength
Back Squat 5 x 3 at 88% of 1 rep max
Safety first: have someone spot you!
2-3 minutes of mobility after each set
Conditioning
5 rounds for time of:
15 Wall-Balls (20 / 14)
15 Box Jump Overs (24 / 20)
Buy out: 400 m sprint
Rx+ 30 / 20 lb Wall-Balls
Last done: March 18, 2013
Tips for improved wrist mobility – CF Invictus
Brian Hicks
Strength
Weighted Pull-up
Take 15 minutes to build to a heavy weighted pull-up
(we will also have modifications and progressions)
Conditioning
AMRAP in 5 minutes of:
600 m run
Max Wall-Balls
2 min rest
AMRAP in 4 minutes of:
40 Kettlebell Swings (53 / 35)
Max Wall-Balls (20 / 14)
2 min rest
AMRAP in 3 minutes of:
20 Burpees
Max Wall-Balls (24 / 20)
Score will be total Wall-Balls completed.
Harley and Chad
Strength
Push Press 2-2-2-2-2
Increasing the weight each set, establish a 2 rep max Push Press
Conditioning
200 m Run (fire hydrant)
20 Power Jerks (115 / 75)
200 m Run
40 Alternating DB Power Snatches – 20 R, 20 L (40 – 50/ 25 – 35)
200 m Run
20 Power Jerks
200 m Run
Rx+ 155 / 105, 55-60 / 40-45
Abs and Back
3 x 20 V-ups
5 x 10 Good Mornings (~95 / 65)
Just tried the wrist push-up seen at 2:10 in this video…holy shit that’s hard! I couldn’t even hold myself in the plank position. Be careful trying!
Ellen
Strength
Power Clean
Every minute, on the minute, for 10 minutes, perform 3 Power Cleans at 70-80% of 1 rep max
(or 5-10 lbs heavier than what you did on May 22)
Conditioning
AMRAP in 10 minutes of:
5 Hang Cleans – full squat (95 / 65)
10 Box Jumps (24 / 20)
Rx+ 135 / 95
Dean
Conditioning
Complete the following for time:
Row 2k
Run 1 Mile
Abs and Back
3 x 50 Russian Twists (heavy)
5 x 0:45 sec Nose to Wall HS Hold (rest as needed)
Nancy and Laura
Strength
Shoulder Press 5 x 3 at 85% of 1 rep max
Rest 2-3 minutes between sets
Conditioning
3 Rounds for time of:
20 Kettlebell Push Presses (53 / 35) 10 R, 10 L
50 Double-Unders (150 singles)
20 Pull-ups
Rx+ 4 rounds and 70 / 44, C2B
Abs and Back
AMRAP in 5 min:
Abmat Butterfly Sit-ups
then
2 Min Superman Hold
7 Ways to make yourself more coachable – CF Invictus
Brett
Strength
Back Squat 5 x 3 at 85% of 1 rep max
Rest 2-3 minutes between sets
**Spot as needed**
Conditioning
Complete 21-15-9 rep rounds for time of:
Burpees
Kettlebell Swings (53 / 35)
Toes to Bar
Rx+ 70 / 53
**13 minute cap**
How long does it take to improve in CrossFit? – Beyond the Whiteboard
Emily
Strength
Alternating Front Rack Lunge Steps 10-10-10-10-10
Increasing the weight each set, build to a heavy set of 10 Alternating Front Rack Lunge Steps (5 each leg – taken from the rack)
Rest exactly 2 minutes between sets
Conditioning
AMRAP in 12 Minutes of:
25 Jumping Back Squats (45 / 35)
25 Abmat Butterfly Sit-ups
The Overhead Squat – CrossFit Journal
Josh Rupe
Strength
Front Squat 2-2-2-2-2
Increasing the weight each set, establish a 2 rep max Front Squat
Conditioning
3 rounds for time of:
400 m run
10 Front Squats (135 / 95)
12 Bar Over Burpees
Rest exactly 2 minutes between rounds
Score will be total time taken to complete all three rounds, including rest.
Rx+ 185 / 125