Basic everyday WODs.
“I’m tired and sore, so I’m gonna keep it lighter and just get some volume in today…*proceeds to keep loading weights onto their barbell until they get a new 1 rep max*”
-at least four of you said this to me today 🤣
A.
40 minutes
Working for 60 seconds, then resting for 60 seconds:
100c row
100 sit-ups
100 wall-balls
100c ski
A.
Deadlift
B.
AMRAP in 10 minutes
1-2-3-4-5-6-7-8-9-10 etc of:
Deadlifts
Burpee Box Jumps
A.
Z Presses
B.
Three rounds:
12 Handstand Push-ups
21 Toes to Bar
400m Run
Rx+ 30 ttb, 15 strict hspu
Squat Depth
A.
Front Squat
B.
AMRAP in 12 minutes of:
80 Double-unders
20 Box Step-ups w DB
10 Jumping Back Squats (50% bodyweight)
A.
Teams of two, complete two rounds:
70 kettlebell swings (dead hang)
60 box jumps (iron chair)
50 v-ups (push-up plank)
40 lunges (overhead plate hold)
30 handstand push-ups (farmers carry)
20 burpee box jumps (KB front rack hold)
10 wall-walks
5 rope climbs
A.
Snatch
B.
Five rounds for time of:
15 wall-balls
10 toes to bar
5 hang snatches
How you breathe during when running (and working out in general) could be holding you back from performing at your best
A.
Run
Time Trial 3
(and week 3 of 3)
B.
AMRAP in 35 minutes of:
20c assault bike
150ft sandbag bearhug carry
200m run
150ft sled push
20c row
Rest 2 exactly minutes after each round
A.
Deadlift & Skiing
B.
On the minute, for 10 minutes (5 rounds):
Min 1) Ski for Calories
Min 2) Touch n Go Power Cleans
A.
Z-Press & Body Rows
B.
For time:
50 Bench Press
50 Pull-ups
50 Burpees
Would LOVE to see Tia Claire Toomey come back and WIN after her second child, like she did after her first child. The best and most dominant CrossFitter in history, hands down
A.
Front Squats
B.
AMRAP in 15 minutes of:
150m Run
15 thrusters
150m Run
Rest exactly 60 seconds after each round