CrossFit Total:

1RM back squat
1RM shoulder press
1RM deadlift

Challenge of the day: Max clapping push-up’s in 30 seconds

Post loads to comments

Warm up: see board

WOD:  ”Chelsea”

Each minute on the minute for up to 30 minutes complete:

5 pull ups

10 push ups

15 squats

Go for as long as you can.  Best score is whoever makes it closest to 30.  Post rounds to comments. Scaling option: type of pull ups, push ups.

If you finish and you stopped at a low minute mark, take a few minutes rest, then pick a lift that you feel you need work on and  practice it for the remainder of the class.

Warm up: see board

Skill: OHS 3×3

WOD: 15-12-9

front squat 75#/ 45#

row for calories ( 15 calories, 12, calories, 9 calories)

Scaling option: adjust fs weight.
My original reps were 21-15-9. After 2 sets of people completed this wod, I would say that 21-15-9 is a good amount.

Warm up: see board

Skill: sumo dl high pull  5×5

WOD:

mini “badger”  3 rounds:

15 squat cleans

15 pull ups

400m run

Scaling option:  row instead of run, adjust weight for cleans, type of pull ups.

Warm up:  see board

Skill:  back squat 5×5

WOD: amrap 10 minute

5 push ups

10 box jumps 20″/ 14″

15 du

scaling option:  Box steps, 3:1  single unders per round

Warm up: see board ( include dips)

Skill:  Clean and Jerk 5-3-2-1-1

should be heavy but, not a max to failure

WOD: amrap 15 minutes

9 deadlift

7 hang power clean

5 shoulder press

Use the same weight for each lift. You will not be switching bars during the wod.   (It will be a light dead lift.)  Post load and number of rounds.

Scaling option:  Adjust weight to your needs.  Same rep scheme and time limit.

Warm up: see board

Skill:  Split Jerk 5×5

WOD: AMRAP 8 min.

4 hspu

8 kb  2pd/ 1.5 pd

12 ghd sit ups

Scaling options:  any progression to hspu, adjust kb weight, abmat sit ups. Same time and reps per set.

Warm up: see board

Skill:  Overhead Squat 3×3

WOD: 5 rds

10 toes to bar

15 ohs, 85#/ 55#

Scaling option:  Any progression of toes to bar, ie. knees to elbows, hang on bar and lift knees as high as possible, L sit for 10 seconds total

May scale weight for ohs as needed. My original rx’d weight was 95/65.  Which I think is doable, but would be more difficult.  So, if you want to try those go ahead.  85/ 55 for those who would do 95/65 could be unbroken sets of ohs at 85/55

Warm up: see board

Skill: Burgener Warm up together

WOD: ” Fight Gone Bad”

wall balls 20#/ 14#, 10 ft. target

sdlhp, 75#/ 55#

box jumps, 20″

push press, 75#/ 55#

row: calories

1 min. ea exercise followed by 1 min of rest.  go for 3 rounds.  Total of 15 min. of work.

Scaling options: Adjust weight as needed.  Do box steps instead of jumps.

Warm up: see board

Skill:  push jerk 5×5

WOD: 3 rds

clean 15 reps, 125#/ 75#

30 double unders

scaling options: sub 3:1 single unders, adjust weight for cleans

clean is a squat!