Basic everyday WODs.
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
Wes during the drive of the split jerk
Strength
Deadlift
Every minute, on the minute, for 10 minutes, 2 deadlifts @ 80% of 1 rep max
Conditioning
“DT”
5 rounds for time of:
12 Deadlifts (155 / 105)
9 Hang Power Cleans (155 / 105)
6 Shoulder to Overhead (155 / 105)
***15 minute cap***
Last done: July 2, 2013
Abs and Back
Accumulate 10 minutes
of various plank holds
“… Health brings a freedom very few realise, until they no longer have it.” Which is why good nutrition and fitness is vital. The top five regrets of the dying. – the Guardian
CFF out and about
Conditioning
Two sets for reps of:
90 seconds of Calories on Rower
30 sec rest
90 seconds of Wall-Balls (20 / 14)
30 sec rest
90 seconds of Pull-ups
30 sec rest
90 seconds of Box Jumps (24 / 20)
30 sec rest
90 seconds of Calories on Airdyne
***5 minutes rest between sets***
REMINDER: Olympic Weightlifting at 6:30 PM.
The sweet (and not so sweet) truth about refined sugar – Chris Kresser
Melanie
Strength
Shoulder Press 5 x 3 at 82% of 1 rep max
After each set, 16-20 DB Walking Lunges, then rest 2 minutes
Conditioning
AMRAP in 6 minutes of:
12 Thrusters (95 / 65)
12 Toes to Bar
3 min rest
AMRAP in 3 minutes of:
6 Thrusters (95 / 65)
6 Toes to Bar
Rx+ 115 / 75
*Score will be total reps completed*
Abs and Back
Accumulate 3 minutes of the Superman Plank
5 x 30 Russian Twists (heavy – rest as needed)
I Went Under-Cover to Find Out Why People do CrossFit – The Week (thanks for the article, Rushabh)
Kevin and Anubha
Strength
Back Squat 5 x 3 @ 82% of 1 rep max
After each set, complete 2-4 Wall-Climbs, then rest 2 minutes
Conditioning
AMRAP in 14 minutes of:
40 Kettlbell Swings (53 / 35)
30 Goblet Squats (53 / 35 – must hold by the horns of the bell)
20 Hand Release Push-ups
Rx+ 70 / 53, HSPU
Surprise, surprise. The sun is actually good for you: Scientists Blow The Lid on Cancer & Sunscreen Myth
Happy 4th of July!
Rae and Rachel
Strength
Push Press 3-3-3-3-3
Increasing the weight each set, establish a 3 rep max Push Press
Conditioning
2011 CrossFit Games 11.4 Workout
AMRAP in 10 minutes of:
60 Bar Facing Burpees
30 Overhead Squats (120 / 90)
10 Muscle-ups (sub 20 pull-ups then 20 ring-dips)
Last done: 1/15/14
4th of July Holiday schedule: Closed Friday and Saturday. We are open Sunday for Mobility at 11 AM and Open Gym at 12 PM. Thanks and have a Happy and safe 4th of July!
Dmitry Klokov Push Pressing 225 kg (495 lbs):