WODs
Workouts of the Day
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Open WOD 19.5
Complete the following for time:
33-27-21-15-9 reps of:
Thrusters 43/29kg
Chest to bar pull ups
Time cap - 20 Minutes
Scaled
Complete the following for time:
33-27-21-15-9 reps of:
Thrusters 29/20kg
Jumping pull ups
Time cap - 20 Minutes
Alternative WOD
Complete the following for time:
33-27-21-15-9 reps of:
Row calories
Burpees
3-2-1-GO!!
Skill / Strength
Strict Handstand Push up
5-5-5-5-5
Add a deficit or assistance as necessary
WOD
Complete as many reps as possible in 15 minutes of:
9 Handstand push ups
18 Kettlebell swings 24/16kg
30 Air squats
Scaled Options
Press up / Box press up 5-5-5-5-5
Complete as many reps as possible in 15 minutes of:
9 Press ups / Box Press ups / Strict press
18 Kettlebell swings 12/8kg
30 Air squats
3-2-1-GO!!
Saturday 23rd March 2019
Skill / Strength
Efficiency of movements in the WOD
WOD
Working in same sex teams of 3, completing a round each at a time, complete 15 rounds (5 each) of:
400m Run
15 Toes to bar
20 Alternating dumbbell snatches 22.5/15kg
The next athlete begins the next round when the athlete in front of them completes the toes to bar.
Scaled Options
200m Run
15 Hanging knee raises / Sit ups
20 Hang Dumbbell Snatches 10/5kg
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Open WOD 19.5
Complete the following for time:
33-27-21-15-9 reps of:
Thrusters 43/29kg
Chest to bar pull ups
Time cap - 20 Minutes
Scaled
Complete the following for time:
33-27-21-15-9 reps of:
Thrusters 29/20kg
Jumping pull ups
Time cap - 20 Minutes
3-2-1-GO!!
Skill / Strength
Complete the following for time:
500m Row
WOD
Working for 40 seconds and resting for 20 seconds on each station, complete as many reps as possible in 5 rounds of:
Row (Calories)
Knees to elbows
Dumbbell thrusters 22.5/15kg
Double unders
Scaled Options
Row (Calories)
Hanging knee raises
Dumbbell Thrusters 10/5kg
Single skips
3-2-1-GO!!
Skill / Strength
Deadlift 5-5-5-5
WOD
Complete 3 rounds for time of:
600m Run
30 Deadlifts 60/42.5kg
15 Shoulder to Overhead 60/42.5kg
Scaled Options
Complete 3 rounds for time of:
400m Run/Row - Reduce distance as necessary
30 Deadlifts 30/20kg
15 Shoulder to Overhead 30/20kg
3-2-1-GO!!
Skill / Strength
Build to a 3 rep max ‘touch and go’ Power Clean
Complete a max unbroken set at 67.5% of above
WOD - Open Workout 12.5
Complete as many reps as possible in 7 minutes of:
3 Thrusters 43/30kg
3 Chest to bar pull ups
6 Thrusters 43/30kg
6 Chest to bar pull ups
9 Thrusters 43/30kg
9 Chest to bar pull ups
12,15,18 etc
Compare to
Scaled Options
Complete as many reps as possible in 7 minutes of:
3 Thrusters 20/15kg
3 Strict banded / temporary bar pull ups
6 Thrusters 20/15kg
6 Strict banded / temporary bar pull ups
9 Thrusters 20/15kg
9 Strict banded / temporary bar pull ups
12,15,18 etc
3-2-1-GO!!
