Basic everyday WODs.
Wendi
Strength
Deadlift
Every minute, on the minute, for 12 minutes, perform 2 deadlifts at 75% of 1 rep max
(take each deadlift from a dead stop – no touch and go)
Immediately after each set, 10 Lateral Bar Hops, or 15 Double-unders
Conditioning
5 rounds for time of:
15 Overhead Squats (95 / 65)
10 Pull-ups
Rx+ 135 / 95, chest to bar pull-ups
***16 Minute Cap***
Jamie
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
“Lil Kelly”
3 rounds for time of:
400 m Run
30 Wall-Balls (20 / 14)
30 Box Jumps (24 / 20)
Rx+ 5 rounds
***30 min cap***
REMINDER: THE REGULAR CROSSFIT CLASS AT 6:30 PM HAS BEEN REPLACED BY OLYMPIC WEIGHTLIFTING CLASS!!! MAKE SURE TO RSVP IF YOU WANT TO SNATCH YOUR FACES OFF!
Whitney and Clyde
Strength
Shoulder Press 5 x 5 @ 76% of 1 rep max
Immediately after each set, complete 10-12 alternating pistol squats, then rest 2 minutes
Conditioning
AMRAP in 14 minutes of:
7 Handstand Push-ups
14 Kettlebell Swings (53 / 35)
21 Double-unders
Rx+ Strict HSPU, 70 / 53
Abs and Back
Accumulate 6 mins of various plank holds
Tim McGraw is ripped to shreds at 47: His low-carb Paleo diet & CrossFit workout – Examiner
Naif
Strength
Back Squat 5 x 5 @ 76% of 1 rep max
Immediately after each set, perform 20-30 Shoulder Touches, then rest 2 minutes
(if you can, HS walk 20-30 feet instead of shoulder touches)
Conditioning
AMRAP in 12 minutes of:
8 Hang Power Cleans (115 / 75)
12 Alternating Front Rack Lunges (115 / 75) (6 R, 6 L)
8 Lateral Burpees Over the Bar
Rx+ 155 / 105
Abs and Back:
4 x 30 Russian Twists (heavy – rest 1-2 min)
60 Superman Holds (1 sec each)
AMRAP in 2 minutes: Abmat Butterfly Sit-ups
Katelyn and I are incredibly proud of all the competitors this weekend. Between the dedication we saw you all put in while preparing, the personal records set, and the camaraderie within and among the teams, we couldn’t be more impressed with the group of people who competed. Regardless of your placing, we hope this weekend was inspiring and motivating to everyone. Lastly, a huge thank you to everyone who helped judge. Things couldn’t have run so smoothly without you!
Outworking Paralysis:
Chris wearing an old pair of pants. Just goes to show what CrossFit can do for you. If you have any pics like these and are willing to share, please send them over!
Conditioning
AMRAP in 15 minutes of:
10 Thrusters (95 / 65)
10 Box Jumps (24 / 20)
10 Toes to Bar
– COMPETITION TOMORROW!!!!! We’re really excited to watch you guys compete! Competition gets started at 9:00 AM sharp, so be here early. Judges: we will be going over movement standards at 8:30 sharp, so please be here before then.
– Coach Ben is doing a competition prep mobility class at 5:30 PM today, so feel free to come by and get yourselves ready for the competition!
– Bring family and friends to watch all the competition!
– Gym is closed all day Sunday
Aaron (aka JoJo) hitting 265 on his Clean and Jerk
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
“Michael”
Complete 3 rounds for time:
800 m Run
50 Good Mornings (45 / 35)
50 Abmat Butterfly Sit-ups
Why You Need Time Caps – CrossFit One World
Brooks
Strength
Clean and Jerk
Every minute, on the minute, for 10 minutes, perform 2 Clean and Jerks @ 70-75% of 1 rep max (full Clean and your choice between Power or Split Jerk)
Conditioning
Complete the following for time:
15-12-9 rep rounds of:
Power Cleans (135 / 95)
Ring-Dips
Sprawl Balls (20 / 14)
Rx+ 185 / 125, Ring-dips on MU rings
The 3 Reasons People Are Obsessed With Crossfit – Time Magazine (hat tip to Avantika for the link)
Clean and Jerk:
Anubha
Strength
Shoulder Press 5 x 5 @ 73% of 1 rep max (from the ground, no touch and go)
Immediately after each set, complete 5-7 / 3-5 strict, dead hang chin-ups w a 5 second negative, then rest 1-2 minutes
Conditioning
Complete the following for time:
30-20-10 rep rounds of:
Burpee Box Jump Overs (24/ 20)
Wall-Balls (20 / 14)
Rx+ 30 / 24 in box, 30 / 20
Abs and Back:
4 x 15 V-ups
2 min back plank
3 min Nose to Wall HS Hold
It’s All in Their Heads: The Mental Edge of Athletes Who Win – the Greatist
Megan Miller and Brian Van Etten
Strength
Back squat 5 x 5 @ 73% of 1 rep max
After each set, complete 15-20 Hand Release Push-ups, then rest 90 seconds
Conditioning
“Helen”
3 rounds for time of:
400 meter run
21 Kettlebell Swings (53 / 35)
12 Pull-ups
Abs and Back:
Accumulate 2 min Superman hold
200 Flutter Kicks (scroll to 1:15)
Alright, since it made the cover of Time magazine, does it mean the war on saturated fat is officially over? I hope so. Ending the War on Fat – Time
It’s been too long since I’ve posted this. Sorry.
Strength
Push Press 5-5-5-5-5
Increasing the weight each set, establish a 5 rep max Push Press
Conditioning
Against a 10 minute running clock:
500 Meter Row
then, with the remaining time, AMRAP:
7 Power Cleans (135 / 95)
12 Knees to Elbows
Rx+ 175 / 115
Score will be total rounds and reps completed, but note 500 m row time in comment box.