WODs
Workouts of the Day
Skill / Strength
Every 1:30 for 6 rounds complete:
3 Hang clusters
WOD
Working for 3 minutes and resting for 1 minute for a total of 4 rounds, complete as many reps as possible of:
Check in: 100m run
Then AMRAP of:
5 Clusters 42.5/30kg
8 Burpees over the bar
21 Unbroken double unders
Restart at the beginning each round
Scaled Options
5 Thrusters 20/15kg
8 Burpees over a line on the floor
21 Unbroken singles / 10 Double unders
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD - Reebok CrossFit Games Event 12 - The Standard
Complete the following for time:
Grace - 30 Clean and jerks 60/42.5kg
30 Ring muscle ups
Isabel - 30 Snatches 60/42.5kg
Scaled Options
30 Hang Clean and jerks 25/17.5kg
30 Pull ups / Chest to bar pull ups / Jumping bar muscle ups / banded bar muscle ups
30 Hang snatches 25/17.5kg
3-2-1-GO!!
Skill / Strength
Complete for max weight:
3-6-9-12
Unbroken deadlifts
Complete a 15-30 second handstand balance after each set of deadlifts
WOD
Complete the following for time:
800m Run
30 Kettlebell push presses 24/16kg
132’ Handstand walk
Scaled Options
400m run
25 Dumbbell push press 10/5kg
132’ Bear crawl / 50 Shoulder taps
3-2-1-GO!!
Skill / Strength
Complete 3 sets for max weight of a 20 rep axel bar front rack walking lunge
WOD
Complete for time:
50 Hang power cleans 70/47.5kg
Every minute on the minute complete 5 Toes to rings, starting at 0:00
Scaled Options
Skill / Strength - Lunge with no weight or an empty bar
WOD
Hang clean 20/15kg
Knee raises
3-2-1-GO!!
Skill / Strength
Max power output back squat in 3 minutes
Choose weight and complete as many back squats as possible in 3 minutes, score = reps x weight.
WOD
In the style of fight gone bad, complete 4 rounds of the following:
45 seconds max cal row
15 seconds rest
45 seconds max burpees
15 seconds rest
45 seconds max overhead squats 52.5/35kg
15 seconds rest
Rest 2 minutes
Scaled Options
Overhead squats / front squats 30/20kg
3-2-1-GO!!
Skill / Strength
Complete 10 legless rope climbs for time
WOD
Complete as many rounds as possible in 14 minutes of:
200m Run
25ft Handstand walk
15 Wall balls 9/6kg to 10/9’
Scaled Options
Complete 10 leg assisted rope climbs or rope climbs to standing
100m Run
20 Shoukder taps in wall climb
15 Wall balls 6/4kg to 10/9’
3-2-1-GO!!
Skill / Strength
Efficiency of movements in the WOD
WOD
Part A
Working in same sex teams of 3 complete as many rounds as possible in 12 minutes of:
12 Syncro Kettlebell swings and dumbbell snatches (2 people) 24/16kg / 22.5/15kg
24 Syncro Kettlebell/Dumbbell reverse lunges (2 people) 24/16kg 22.5/15kg
12 Syncro down ups (2 people)
Part B
Complete 5 rounds of the following :
100m Sled pull 45/30kg
100m Run
Rest 3 minutes
3-2-1-GO!!
