Basic everyday WODs.
Z
A.
Hang Snatch
15 minutes to work technique or to build to a heavy single
B.
Five rounds for time of:
50 Double-unders
5 Hang Squat Snatches (135 / 95)
Rx+ 185/125
Masters: 95 / 65
A.
Every 6 minutes, for 30 minutes (5 rounds):
24/17 Calories on Assault Bike
10/7 Bar Muscle-ups
24 Double Russian Kettlebell Swings (53s/35s)
Each round will be scored for time.
Rx+ ring muscle-ups
Masters: strict pull-ups, 35/26
Good times at Kung Fu Panda for Bob’s last hurrah
A.
Shoulder Press
9 minutes to build to a heavy single
Then, at minute 12:00
B.
Push Press
1 set for as many reps as possible at your shoulder press load
C.
Three rounds for reps of:
Min 1: Shoulder to Overhead w DBs (pick load)
Min 2: Row for Calories
Min 3: Burpees to a target 6 inches above reach
Rest 1 minute
Cookie
A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 5 reps at 80-83%
(or 5-20 lbs heavier than your last session)
After each set: 70 second push-up plank
B.
“Tried and True”
AMRAP in 6 minutes of:
18 Wall-Balls (20 / 14)
12 Pull-ups
Rest 4 minutes
AMRAP in 6 minutes of:
12 Wall-Balls
6 Pull-ups
Rx+ 30 / 20, chest to bar
Masters: 14/10
Alejandro
A.
“Dissecting Kelly”
Teams of two, complete AMRAP in
30 minutes of:
400m Run
30 Box Jumps (24 / 20)
30 Wall-Balls (20 / 14)
With only one person working at a time,
team members will alternate tasks.
For example, Partner A will run 400m,
Partner B will do 30 box jumps,
Partner A will do 30 Wall-balls,
Partner B will run 400m….and so on
for 30 min.
Or, working solo:
AMRAP in 30 minutes of:
400m Run
30 Box Jumps
30 Wall-Balls
Rest 2 minutes
A.
Every minute, for 24 minutes:
Min 1: Rope Climbs
Min 2: Assault Bike
Min 3: Handstand Push-ups
Min 4: Sandbag Cleans
Who is it?
A.
Every 5 minutes, for 30 minutes (6 rounds):
10/7 Strict Pull-ups
15 Toes to Bar
20/16 Push-ups
25 Wall-Balls (24 / 20)
Each round will be scored for time.
Rx+ unbroken
Masters: 5-10-15-20 rep rounds
Hat tip to CF Invictus for the workout
Greg Glassman, CrossFit CEO – fighting the good fight
A.
Hang Clean + Clean
Every minute, for 12 minutes: 1 hang squat clean + 1 squat clean
Starting moderately heavy, increase the load every 4 minutes (3 loads)
B.
For time:
400m Run
20 Power Cleans (135 / 95)
400m Run
15 Power Cleans (155 / 105)
400m Run
10 Power Cleans (185 / 125)
Rx+ 175-205-235, 115-135-155
Masters: 105-115-135, 65-75-85
Karen
A.
Shoulder Press
9 Minutes to build to a max for the day
Rest 3 minutes (load to 80% of todays max)
B.
At minute 12:00 complete:
max reps at 80%
C.
AMRAP in 10 minutes:
10 Push Presses (95 / 65)
10 Alternating Front Rack Lunges (95 / 65)
10 Pull-ups
Rx+ 50/35 DBs, OH lunges, chest to bar
Masters: 75/55
Joshua
A.
Back Squat
Every 4 minutes, for 12 minutes (3 sets): 6 reps at 75-80%
(or 5-20 lbs heavier than last time)
After each set: 70 second push-up plank hold
B.
For time:
1-2-3-4-5-6-7-8-9-10 rep rounds of:
Front Squats (135 / 95)
Burpee Box Jumps – Facing, not over (24 / 20)
Rx+: 185/125, UB
Masters: 100/70, 20/16