Basic everyday WODs.
Sarah
Repeat of October 14, 2016 and October 13, 2017
A.
Clean and Jerk
Every minute, for 10 minutes:
1 Power Clean + 1 Power Jerk
Increase the load every 2 minutes (5 loads)
Build to a load that is heavier than the weight you will be doing in the workout
B.
2016 CrossFit Team Series Workout 6
AMRAP in 20 minutes of:
5 Power Clean and Jerks (185 / 135)
10 Toes to Bar
Rest exactly 30 seconds after each round
Travis
A.
Handstand Walking and Progressions
B.
Every minute, for 20 minutes (5 rounds):
Min 1: 18 Box Jumps (24 / 20)
Min 2: 15/12 Calories on Assault Bike
Min 3: Max Ring-Dips
Min 4: Rest
Rx+ max ring muscle-ups
Kailey, Kristine, JoAnna, LeAnne
A.
Hang Snatch
Every minute, for 10 minutes: 1 hang squat snatch
then,
7 minutes to build to a heavy single
B.
Three rounds for time of:
30 Wall-Balls (20 / 14)
10 Power Snatches (115 / 75)
Masters: 14/10, 85/60
Rx+ 30/20, 135/95
Hat tip to Battle of the Barbells for the workout
Bradd
A.
Push Press
8 minutes to build to a heavy push press
Rest 3 minutes, then:
Max Reps at 70% of today’s heavy single
B.
Every minute, for 12 minutes:
25 Double-unders
Max Dumbbell Hang Power Clean & Jerks (50/35)*
*Alternate arms every minute
Score is total Hang Clean & Jerks
Masters: 35/20
Milikan and Scott
A.
Front Squat Clusters
Three rounds of:
4.4.4.4 at 65-70%
Rest 30 seconds between clusters, 3 minutes between rounds
B.
“Jackie”
For time:
1000m Row
50 Thrusters (45 / 35)
30 Pull-ups
Chrysa, Miranda, Emily, and Madaline
A.
In teams of two, complete the following relay style
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Assault Bike (Ladies: Airdyne)
Wall-Balls (20 / 14)
Rx+ 30/20
Or
For time:
15-14-13-12-11-10-9-8-7-6-5-4-3-2-1 rep rounds of:
Calories on Rower
Kettlebell Swings (53 / 35)
Rx+ 70/53
Partner A does 15 Calories + 15 WB or KBS, then Partner B does 15 Calories + 15 WB or KBS. Partner A then does 14+14, and Partner B does 14+14, etc.
Rafael
A.
“Combo”
Every 5 minutes, for 30 minutes (6 rounds):
250m/200m Row
12 Burpees
9 Toes to Bar
6 Power Cleans (155 / 105)
Each round will be scored for time.
Rx+ bar facing burpees, UB TTB, 185 / 120
Pat
A.
Pull-ups and Progressions
B.
Every minute, for 21 minutes (7 rounds):
Minute 1: 7-15 Calories on Assault Bike
Minute 2: 30-60 Double-unders
Minute 3: 10-20 V-ups
Kristine and Kailey
A.
Deadlift
Every minute, for 5 minutes: 3 reps
then
Every minute, for 5 minutes: 1 rep
then
8 minutes to build to a heavy single for the day
B.
AMRAP in 10 minutes of:
6 Deadlifts at 50% of your heavy single
8 Alternating Box Step-ups w DBs in Farmers Carry
10 Box Jumps (24 / 20)
Masters: 20/14 inch box
Harrell and Noble
A.
Power Jerk
Every minute, for 5 minutes: 2 jerks
then
Every minute, for 5 minutes: 1 jerk
then
5 minutes to build to a heavy single
Increase load by feel
Or keep it light to work technique
B.
Three rounds of:
400m Run
21 Kettlebell Swings (53 / 35)
12 Shoulder to Overhead at 50-55% of your jerk