WODs

WOD: Friday

21-15-9 Complex
For time:
8 deadlifts
7 cleans
6 snatches
8 pull-ups
7 chest-to-bar pull-ups
6 bar muscle-ups
6 deadlifts
5 cleans
4 snatches
6 pull-ups
5 chest-to-bar pull-ups
4 bar muscle-ups
4 deadlifts
3 cleans
2 snatches
4 pull-ups
3 chest-to-bar pull-ups
2 bar muscle-ups
*Rx’d weights at the games were 70/50 – Pick a weight that you can do for all 3 movements that allows you to move through the reps quickly with minimal rest.
*Various scaling options will be provided – don’t be scared!
*Rich Froning’s time for this was 4:16!!!

WOD: Thursday

*We have a bunch of Barbells that we are selling. Speak to Marie or Chris for prices.

A. Back Squat 10×2 @ 70-80%
*Find a partner who is lifting similar weight and move through the sets with minimal rest (ideally on the minute).

B. Three rounds for best form:
50 Squats
Push-ups (pick your own reps)
*your rx’d will depend not only on range of motion but the quality of your movement.
*12 min cut off.

WOD: Wednesday

*Click the picture for video evidence of Chris’s Birthday Burpees.

Complete as many rounds and reps as possible in 4 minutes of:
400m run
10 Box Jump-Overs 24/20”
20 Toes-to-Bar
30 Hang Power Clean 50/35kg
40 Kettlebell Swings 24/16kg
100 Double Unders
Rest exactly 3 minutes, and then . . .

Complete as many rounds and reps as possible in 6 minutes of:
400m run
10 Box Jump-Overs 24/20”
20 Toes-to-Bar
30 Hang Power Clean 50/35kg
40 Kettlebell Swings 24/16kg
100 Double Unders
Rest exactly 3 minutes, and then . . .

Complete for time:
400m run
10 Box Jump-Overs 24/20”
20 Toes-to-Bar
30 Hang Power Clean 50/35kg
40 Kettlebell Swings 24/16kg
100 Double Unders

WOD: Tuesday

A. Pendlay Row 8-8-8-8

B. Choose one of the following –
For time:
30 Muscle-ups (ring or bar)
30 C2B Pull-ups (strict or kip)
30 Pull-ups (strict or kip)
180 sec. Flexed Arm Hang
*Perform 5 burpees at the start of the workout and each minute from there on.

Photo courtesy of games.crossfit.com

 

WOD: Monday

EMOM for 20 rounds:
1 Power Snatch + 3 Overhead Squat
*there will be a rest minute every four rounds to make weight adjustments.
*aim to be at a near maximal but tidy load by the 3rd weight increment and then drop back by about 10-15% for the last 4 sets.

WOD: Saturday

7.00am
“The Beach” (modified)
For time:
Run 600m
50 Thrusters 30/20kg
30 Burpees
Run 1200m
30 Burpees
50 Thrusters
Run 600m
*30 min cut off.

8.00am
“The Beach” (modified)
Run 600m
50 Thrusters 16/12kg KB’s
30 Burpees
Run 1200m
50 Thrusters
30 Burpees
Run 600m

Photo courtesy of games.crossfit.com

WOD: Friday

Here’s a taste of one of this year’s CrossFit Games workouts:

For Time:
400M Run
18 Muscle-Ups
400M Run
15 Muscle-Ups
400M Run
12 Muscle-Ups
*Each time you break a set of muscle-ups you must run 200M
*If scaling is required you may reduce the reps or substitute the ring muscle ups with bar muscle-ups, C2B pull-ups, pull-ups, ring rows etc.



WOD: Thursday

A. Front Squat + Pause Front Squat + Jerk
*Work to a max – 20 min.
*Pause in the bottom of the 2nd squat for 2 sec.

B. 1000m row.

WOD: Wednesday

*Another day and another strong lady.  Madi: Back squat 107.5kg @ 56kg BW (narrowly missed 110kg!)

Five x 2+2 min. rounds:
2 min to complete:
7 Hang Power Cleans 70/45kg
15 Box Jumps
Max reps Toes to Bar
2 min to complete:
run 200m

WOD: Tuesday

*Well done to Rach for hitting a 100kg Back Squat for the first time! (click the picture to watch)

A. Floor Press 5-5-5-5-5 (20 min)

B. 5 x max reps Dips
*Rest 1 min.

C. 8 Rounds: Tabata Burpees