WORKOUTS ARE NOT NECESSARILY IN THIS ORDER!
WODs:
Workout 1A
Five minutes to find max clean and jerk
Rest 3 minutes then:
Workout 1B
Five Rounds
5 bar muscle ups
5 front squats 155/105 135/95 115/75
(Girls RX is 10 chest to bar)
Men and women’s Scaled will be 15 ring rows
Grace Into Annie – Workout 2:
30 clean and jerks 135/95 RX; 115/85 Masters; 95/65 SC
No Rest In to:
50-40-30-20-10
Double unders
Abmat sit ups
Scaled is 3 to 1 singles
Workout 3:
10 Minute AMRAP
10 Power Snatch 95/65RX; 75/55Masters; 65/45 SC
15 box jumps 24/20 (no scale)
Scaled= power cleans
YOUTH
WOD 1
Ages 7-11:
Row 500 meters
2 rounds
10 push-ups
20 sit-ups
Ages 12-15:
Row 1000 meters
30 over the rower burpees
WOD 2
Ages 7-11
Two rounds for time:
10 jumping pull-ups
Med ball Carry 20/14
20 squats
Ages 12-15
Three rounds for time:
Five pull-ups
Sandbag Carry 35/15
10 front squats 55/35
WOD 3
AGES 7-11
2 rounds:
20 single unders
10 box jumps 20/12 (can step)
20 med ball ground to overhead 14/12
AGES 12-15
3 rounds:
20 double unders
5 toes to bar
10 push press 55/35
TEAMS
Team WOD 1:
100 double unders (300 singles)
50 over the bar wall balls 20/14 14/12 (Bar height for guys is 8.5 feet bar height for girls is 7.5 feet)
25 Burpee box jump overs 24/20 (noscale)
25 kettle bell snatch 53/35 (Scaled – 50 kettle bell swings 53/35)
100 double unders (300 singles)
Teams can divide it up the work however you like minus the over the bar wall balls.
TeamWOD 2:
15 minute AMRAP
10 dead lift 225/155 RX 155/105 SC
5 Hand Stand push-ups
(Scaled is 15 push-ups)
10 Toes to Bar
(Scaled is 20 sit ups)
Athlete one will start with the AMRAP, athlete two will run 400 meters. Once athlete two finishes the run they will tag out and athlete one will start the run while athlete two will pick up where athlete one left off on the AMRAP.
Score is total reps done in 15minutes (no reps for the run)
Team WOD 3:
Max Clean and Jerk in 10 minutes
Two athletes one bar = results are the combined weight of each athletes’ one rep max
Rest 3 Minutes Then
Randy into Karen
75 Power Snatch 75/55 RX 65/35 SC
150 Wall Ball Shots 20/14 RX 14/12 SC
One athlete working one athlete resting. You canbreak it up however you want, however all snatches will be accomplished before wall balls begin.
FOURTH WOD IS A SUPRISE AND IN FOLLOWING CROSSFIT DOCTRINE WE WILL MOVE A LARGE OBJECT A LONG DISTANCE AS QUICKLY AS POSSIBLE! 🙂
Movements:
Kettle bell swing
Push Jerk
Split Jerk
Thruster
Front Squat
Snatch
Kettle bell snatch (Rx only)
Wall balls
Run
Double unders (RX only)
Bar muscle ups (male RX only)
Chest 2 bar (RX only)
Ring rows
Box jumps
Burpee box jump overs
Weighted pull
Rope climb
