GWOD: Partner sitting medball twists – 1 minute each way
BA WOD: 5 RFT:
10 push-ups
Broad jumps length of gym
25 squats
Walking lunges length of gym
CFE WOD 1: AMRAP in 10 minutes of:
5L / 5R Kettlebell snatch, 1.5/1 pood
20 Double-unders
CFE WOD 2: For time: 50 – 40 – 30 – 20 – 10
KB swings, 1.5/1 pood
Box jump, 24/18″
CrossFit Open WOD 13.3 (wallballs, double-unders, muscle-ups): post here
CrossFit Open WOD 13.4 (clean and jerk, toes-to-bar): post here
GWOD: 2 minutes of pancake splits
2 minutes of right side splits
2 minutes of left side splits
BA WOD: AMRAP in 12 min
12 box jumps, 24/18″
8 pistols (alternating legs)
8 push-ups
For Endurance and Tough Mud folks, here are the two workouts you’re going to do—one today and the other on Wednesday. Take your pick:
Strength: ME: Deadlift
WOD: “Cindy” (AMRAP in 20 minutes:) or: “Chelsea” (EMOTM for 30 minutes:)
5 Pull-ups
10 Push-ups
15 Squats
Strength: DE: Box Squat 10×2 on :45 @ 60% 1RM
WOD: CrossFit Open 13.2
AMRAP in 10 minutes:
5 Shoulder to overhead, 115/75 lb
10 Deadlift, 115/75 lb
15 Box jumps, 24/20″ box
BtW average: 7 rounds
CrossFit Games competitors are doing 12+ rounds in 10 minutes! This proves they are robots made in labs.
One final option for CFE folks:
Four rounds, each for time: Run 1 mile, rest 3 minutes
GWOD: 10 slow squats facing wall, 10 slow squats with back to wall
BA WOD: 5 RFT:
200m run
10 one-arm overhead dumbbell lunges, 5 each arm
10 push-ups
20 squats
Strength: DE: overhead squat 10×2 @ 60% 1RM
CFE WOD: 3 RFT:
Run 400m
15 deadlifts, bodyweight
12 handstand push-ups
CFE WOD 2: 5 RFT:
5 / 5 kettlebell snatch, 1.5/1 pood
5 / 5 pistols
25 double-unders
TM WOD: Partner WOD: AMRAP in 15 minutes:
One partner does back squats, 85/55lb, the other does 400m runs
Count your total reps individually, then add your score as a team
GWOD: 3×10 on a skill you have yet to master
BA WOD: For time:
50 Sit-Ups
Dumbbell Farmers Carry to Hill*
4 rounds of: 10 DB Thrusters; Hill Sprint; 10 Push-Ups; Run down hill
DB Farmers carry back*
50 sit-Ups
*20 Air Squats if you put sown DB on walk
Strength: Front Squat 10×2 @ 65%
CFE WOD: AMRAP in 8 minutes:
5 power cleans @ 65% 1RM clean
10 double-unders
TM WOD: AMRAP in 10 minutes:
5 deadlifts, 185/135 lb
100 yard run
BtW mean: 11 rounds
3 RFT:
Run 200 meters
100 meter Walking lunge
50 Squats
Here’s something crazy: BtW average time: men: 18:31; women: 19:09
From mainsite
GWOD: Tabata burpees
BA WOD: 3 RFT:
220m running backward (out side door of gym, around one bay of parking, in other side door)
20 pistols or pistol rolls
Bear crawl, width of gym
25 box jumps
Walking lunge, width of gym
Strength: ME weighted pull-up
CFE WOD: For time:
50 Box jumps, 24/20″
40 Pull-ups
30 Push-ups
20 GHD sit-ups
10 Burpees
TM: Your choice of girls:
Jackie: Row, 1000 m 50 Thrusters, 45/35 lbs 30 Pull-ups
(Mr. H PR: 8:30) … or
Karen: 150 wallball shots
(Mr. H PR: 7:26)
