Toes-to-bar
Wall Ball, 20/14 lbs
Thruster, 75/55 lbs
Category: .Your WODs
Burpees & Back Squats (185/135lbs)
With a continously running clock perform:
1 Burpee and 1 Back Squat, in the first 1 min
2 Burpees and 2 Back Squats, in the second 1 min
3 Burpees and 3 Back Squats, in the third 1 min
…
Continuing this for as long as you are able.
=====================
Rest 3 min, then do #2:
Burpees & Shoulder Presses (115/75 lbs )
With a continously running clock perform:
1 Burpee and 1 Shoulder Press, in the first 1 min
2 Burpees and 2 Shoulder Press, in the second 1 min
3 Burpees and 3 Shoulder Press, in the third 1 min
…
Continuing this for as long as you are able.
============================
Rest 3 min, then do #3:
Burpees & Deadifts (245/165 lbs)
With a continously running clock perform:
1 Burpee and 1 Deadlift, in the first 1 min
2 Burpees and 2 Deadlifts, in the second 1 min
3 Burpees and 3 Deadlifts, in the third 1 min
…
Continuing this for as long as you are able.
Test 1
Back Squat : 1 Rep Max
Record your best Back Squat 1 Rep Max lift.
Only include the heaviest 1 rep, do not include sets prior to it
Test 2
“Baseline”
For time:
Row, 500 m
40 Air Squats
30 AbMat Sit-ups
20 Push-ups
10 Pull-ups
Test 3
Row 250 meters
OR
Run 400 meters
This is an all out effort for time. Pick one, and go hard!
About these BTWB tests:
Each Sunday a Fitness Level workout is assigned to complete sometime that week. Each week will be from a different category. Most of them will be pretty short. After 8 weeks you’ll have completed one workout from each category. After 6 months you’ll have completed 3 from each category. They tried to include workouts that were accessible to a lot of athletes without modification. Keep track of your results, and watch your improvement over time. Most importantly, have fun doing it!
Complete as many rounds as possible in 12 minutes of:
20 GHD sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 60-lb./40-lb.* dumbbell on the lunges. Post rounds completed to comments.
Beginner Scale Option:
Complete as many rounds as possible in 12 minutes of:
20 Abmat sit-ups
10 left arm overhead walking lunges
10 right arm overhead walking lunges
Use a 20-lb./12-lb.* dumbbell on the lunges.
taken from Crossfit Training Department 1/12/17
Run, 800 m
30 Pull-ups
60 Air Squats
30 Clean & Jerks, 135/95 lbs
60 Air Squats
30 Pull-ups
Run, 800 m
taken from Crossfit Linchpin 1/7
3 Rounds for time of:
15 Front Squats* 185/135
5 Rope Climbs, 15 ft
*No rack for the front squats unless necessary.
taken from crossfitlinchpin.com