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WOD
crossfit gyms WOD:
“nancy”
1. 400 m run
2. over head squats (boys 95 lbs / girls 65 lbs)
5 rounds for time.
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mainsite WOD:
“nate”
1. 2 x muscle-ups
2. 4 x handstand push-ups
3. 8 x kettle bell swing (boys 32 kg / girls 24 kg)
Complete as manu rounds as possible in 20 minutes.
crossfit gyms WOD:
deadlift:
3 – 3 – 3 – 3 – 3
rest 5 minutes
10 min AMRAP of:
1. 10 x kettle bell swings (boys 24 kg / girls 16 kg)
2. 10 x push-ups
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mainsite WOD:
REST DAY
crossfit gyms WOD:
“elizabeth”
21-15-9
1. cleans (boys 135 lbs / girls 95 lbs)
2. ring dips
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mainsite WOD:
“michael”
1. run 800 m
2. 50 x back extensions
3. 50 x sit-ups
crossfit gyms wod:
“filthy 50″
50 Box jump, 24 inch box
50 Jumping pull-ups
50 Kettlebell swings (boys 16 kg / girls 12 kg)
Walking Lunge, 50 steps
50 Knees to elbows
50 Push press, 45 pounds
50 Back extensions
50 Wall ball shots, 20 pound ball
50 Burpees
50 Double unders
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mainsite wod:
deadlift:
1-1-1-1-1-1-1
crossfit gyms WOD:
BENCHMARK FRIDAYS
pick any girl,hero,named wod or max lift.
for those who can’t decide:
“grace”
30 clean & jerks for time (boys 135 lbs / girls 95 lbs)
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mainsite WOD:
“Tommy V”
21 x thruster (boys 115 lbs / girls 75lbs)
12 ascents of 15 ft rope climb
15 x thruster
9 ascents of 15 ft rope climb
9 x thruster
6 ascents of 15 ft rope [...]
crossfit gyms WOD:
1. push press (boys 65 lbs / girls 45 lbs)
2. sumo deadlift high pull (boys 65 lbs / girls 45 lbs)
complete 50-40-30-20-10 of each for time
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mainsite WOD:
rest day
1. 20 x kettle bell swings (boys 24kg / girls 16kg)
2. 20 x double unders
3. 20 x box jumps (boys 24 inch / girls 20 inch)
4. 20 x push-ups
complete 4 rounds for time.
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mainsite WOD:
1. walking lunges, 50m
2. 50 x sit-ups
complete 4 rounds for time
CROSSFITgyms WOD:
lift:
rack power cleans, 5-5-5-5-5
met.com:
5 min kettle bell snatch for max reps.
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MAINSITE WOD:
Weighted pull-ups 1-1-1-1-1-1-1
1. 400m run
2. 21 x clean & jerk (boys 95lbs /girls 65lbs)
3. 12 hand stand push-ups
3 rounds for time.
1. rope jumps
2. wall ball
3. uneven farmer’s walk
4. sledge hammer swing
5. floor press (boys 95lbs /girls 65lbs)
1 minute each station
20 seconds rest in between
3 rounds
score total reps
BENCHMARK DAY
choose any lift or named WOD to benchmark progress
featured WOD:
“randy”
75 x power snatch (boys 75lbs, girls 55lbs)
deadlift, 5-5-5-5-5
rest 5 minutes
met.con:
“FRANNIE”
21 – 15 – 9
1. thrusters (boys 65 lbs, girls 45lbs)
2. sit-ups
3. pull-ups
4. double-unders
complete for time.
30 x lunges
20 x pull-ups
10 x box jumps (20 inch)
5 x burpees
25 x lunges
15 x pull-ups
15 x box jumps
10 x burpees
20 x lunges
10 x pull-ups
20 x box jumps
15 x burpees
15 x lunges
5 x pull-ups
25 x box jumps
20 x burpees
complete for time.
LIFT:
Overhead Squat, 5-5-5-5-5
Rest 5 Minutes
Kettlebell Clean & Jerk
5 min set, max reps. one arm switch. kb remains off ground entire time.
rx = boys 24kg, girls 16kg
CINDY
1. 5 x pull-ups
2. 10 x push-ups
3. 15 x squats
complete as many rounds as possible in 20 minutes
75 burpee balls
(movement requires athlete to complete burpee to bottom position of a squat, then complete a full squat clean into a wall ball shot on a ten foot target)
1. 15 x hang power clean (boys 115 lbs, girls 75lbs)
2. 12 x ring dips
3. 21 x sit-ups
complete as many rounds as possible in 20 minutes.
post results to WOD comments section.
max effort:
front squat: 5-5-5-5-5
rest 5 minutes
met.con:
1. 10 x kettle bell snatch (boys 24kg, girls 16kg)
2. 20 x russian twists
As Many Rounds As Possible in 10 minutes.
Post results to WOD comments section.
1. 10 x plate press (boys 45lbs, girls 25lbs bumper plates)
2. 10 x walking push-ups
3. deck squats
5 rounds for time.
1. jumping rope pulls
2. med ball slams
3. bumper plate carry
4. hammer swings
5. horizontal press
Fight Gone Bad Sets and Scoring.
1 minute each station
1 minute rest after all stations are completed
3 rounds
1 point each rep