Basic everyday WODs.
Rex with nice looking Jerk Rack position
Strength
Back Squat 5-5-5-5-5
Increasing the load each set, establish a 5 rep max Back Squat
Safety first: have someone spot you as you attempt your max
Conditioning
AMRAP in 12 minutes of:
30 Kettlebell Snatches (53 / 35) 15 R, 15 L – broken up however
30 Front Squats (95 / 65)
30 Burpees Over the Bar
Rx+ 135/95
How to not be pathetic: Lift weights. Eat meat. How Far Fitness Has Fallen – Outside
Chasity
Strength
Snatch
Spend 15 minutes building up to a heavy Power Snatch for the day
Conditioning
5 Rounds for time of:
5 Hang Power Snatches (95 / 65)
7 Burpee Pull-ups
Rx+ 5 Hang Snatches (full) (135/95), 5 / 3 Burpee MU
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Ben Schnitz
Conditioning
“The Good, the Bad, and the Ugly”
4 rounds for time of:
30 Kettlebell Swings (53 / 35)
16 Thrusters (95 / 65 lbs)
24 Walking lunges w plate overhead (45 / 35 lbs)
**Rest exactly 3 minutes between rounds**
***30 min cap***
Last done: 12/4/2013
Strength
Clean and Jerk
Every minute, on the minute, for 10 minutes, complete 1 Clean and Power Jerk at 70-80% of 1 rep max (of clean max)
Conditioning
“Better than Zumba”
Complete the following for time:
15 – 12 – 9 – 6 – 3 – 1 – rep rounds of Power Cleans ( 135 / 95 lbs)
1 – 2 – 3 – 4 – 5 – 6 rep rounds of Wall-Climbs
Last done 11/15/13
Next time we Snatch or Overhead Squat, this is the stretch we’ll be doing:
Joel
Strength
Shoulder Press 5 x 3 at 88-91% of 1 rep max
Immediately after each set, complete 30 Standing Plate Twists (15 each side), then rest 1-2 minutes
Conditioning
“Corroded”
7 Rounds for time of:
7 Overhead Squats (135 / 95)
27 Double-Unders
Last done: September 25, 2013
Strength
Back Squat 5 x 3 at 88-91% of 1 Rep Max
After each set, complete 30 Russian twists with medicine ball
Conditioning
Complete the following for time:
Run 400 m
30 Wall-Balls (20 / 14)
30 Wall-Ball Sit-ups (20 / 14)
30 Hand Release Push-ups
30 Box Jumps (24 / 20)
Rx+ 30 / 20, HSPU, 30 / 24 inch
15 min cap
Rosey
Strength
Split Jerk
Spend 15 minute building up to a heavy Split Jerk
Conditioning
AMRAP in 12 minutes of:
10 Shoulder to Overhead (105 / 70)
5 Front Squats (105 / 70)
10 Toes to Bar
In Defense of CrossFit – T Nation
Slow Jam (AKA Steve)
Strength
Deadlift 5-5-5-5-5
Spend 18 minutes building up to a 5 rep max Deadlift
Conditioning
AMRAP in 10 minutes of:
10 Sumo Deadlift High-Pulls (95 / 65)
30 Double-Unders
Rx+ 135 / 95
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Happy Birthday, Katelyn!
Katelyn’s Birthday Workout
AMRAP in 9 minutes of:
2 Overhead Squats (135 / 95)
7 Pull-ups
3 Minutes rest
AMRAP in 9 minutes of:
2 Thrusters (155 / 105)
7 Burpees
3 Minutes rest
AMRAP in 9 minutes of:
2 Power Cleans (175 / 115)
7 Box Jumps (24 / 20)
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Catalyst Athletics Level 1 Olympic Weightlifting Cert / Seminar – Charleston, SC
Strength
Shoulder Press 5 x 3 @ 85-88% of 1 rep max
Immediately after each set, complete 10-15 V-ups, then rest 1-2 minutes
Conditioning
Complete the following for time:
9-15-21-21-15-9 rep rounds of:
Kettlebell Swings (53 / 35)
Goblet Squats ( 53 / 35)
Rx+ 70 / 53
CrossFit Isn’t Killing Us – Forbes