Workout of the Day
Deadlift
Find your 3 rep max.
Use a 3-3-3-3-3 rep scheme
MWF A.M.
In front of a clock set for 12 minutes, for max reps:
1 minute of box jumps (16″/20″)
1 minute of sumo deadlift high pulls (55#/75#)
2 minutes of box jumps (16″/20″)
2 minutes of sumo deadlift high pulls (55#/75#)
3 minutes of box jumps(16″/20″)
3 minutes of sumo deadlift high pulls (55#/75#)
Post your scores to the Whiteboard.
Transfer your data from here.
It beckons. Are you ready?
Workout of the Day
4 efforts, each for time of:
400 Meter Run
Rest no more than 5 minutes per effort
then
Timed Holds
Hold each position listed for a cumulative total of 1 minute:
perfect form bottom squat (that means arms raised and back flat!)
handstand against wall
forward plank
left-side plank
right-side plank
Each time you break, the minute countdown for that movement pauses, while a continuously running clock continues to run. The minute countdown resumes once the position is reestablished. Log the total time it takes you to accumulate 60 seconds of holding in each position.
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
“Segmented Grace”
For time:
10 hang cleans
10 push jerks
Rest 30 seconds
10 squat cleans
10 split jerks
Rest 30 seconds
10 power clean & jerks
MWF A.M.
Complete as many rounds as possible in 20 minutes of:
100m farmer’s carry (16kg/10kg)
80m walking lunge
60 shoulder touches from a wall-supported handstand
Post your scores to the Whiteboard.
Transfer your data from here.
How many CrossFitters does it take to calculate partner WOD scores on the whiteboard? About this many, apparently.
Workout of the Day
Weekend Partner WOD!
“Slightly Soiled Sixty”
For time and with a partner, complete 60 reps total for each of the following movements:
Medicine ball situps (with hand-off each rep)
Russian kettlebell swings
Kettlebell sumo-deadlift high-pulls
Walking lunge steps (wedding march standards)
Supine leg raises
Pushups
Hanging knee raises
Pullups
Box jumps
Squats with kettlebell
Exercise movements must be done in the prescribed order; all 60 reps of one movement must be completed before advancing to the next. One partner works while the other rests. Partner teams may decide when to switch role, or they must switch when repetitions of the working partner experience an obvious break. Score is total work factor (KB#, box height, pullup/pushup modification) divided by total time.
Post your scores to the Whiteboard.
Transfer your data from here.
Workout of the Day
“Fran”
21-15-9 reps, for time:
Thruster (95/65 lbs)
Pull-ups
or
Option 2
CrossFit Open Workout 16.5
Click here for more details.
Transfer your data from here.
Post your scores to the Whiteboard.
Workout of the Day
Clean & Jerk
Find your 5 rep max.
Use a 5-5-5-5-5 rep scheme
Post your scores to the Whiteboard.
Compare to 151002.
Transfer your data from here.
This is a helpful layout of the phases of the clean and the jerk; my only issue is that the rear support leg in the lunge of this jerk should be a bit more extended and landed farther back.