Rx’d 

6 Rounds for time:

15 Kettlebell Swings 35lbs to 53lbs

15 Ab Mat Situps

Scaled

4 Rounds for time:

15 Kettlebell Swings 26lbs to 35lbs

15 Ab Mat Situps

Beginner

4 Rounds for time:

10 Kettlebell Swings 18lbs

10 Ab Mat Situps

then

DEADLIFT

Work up to 5 REP MAX

“CINDY”

Complete as many rounds in 20 minutes as you can of:
5 Pull-ups
10 Push-ups
15 Squats

OR

“MARY”

Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 One legged squats, alternating
15 Pull-ups

Compare your results to:1/4/10

Explanation: Do your CrossFit Warmup. It’s your choice today. Many of us did “Cindy” or some scaled version as one of our first CrossFit workouts. Today you can go at it again and try to beat your time or try something new and take on “Mary”. Handstand push-ups are done against the wall or you could scale down to the hardest push-ups you can do (feet on bench or using parallettes). One legged squats are also called “pistols”. All squats in both WODs are unweighted “air” squats, just your body-weight. Pull-ups can be assisted by bands or machine as necessary. Have fun these are two real basic and doable WOD’s. Log your results and any scaling you might use to the comments for this post.

SCALED WOD: this is an example of how you might scale today’s WOD for your own current fitness level.

Complete as many rounds as possible in 15 minutes:

5 Pull-Ups (assisted by bands or machine as needed)

10 Push-Ups

15 Squats

BEGINNER WOD:

Complete as many rounds as possible in 10 minutes

5 Pull Up

5  Push Ups

10  Squats

Overhead Squat

3 x 5 rep mzx

Hang Power Snatch

3-3-3-3-3 reps

Rx’d

21-15-9 rep rounds of:

Pull Up

Thruster 95lb men / 65lb women

Walking Lunge (one “rep” is one lunge) hold 20lb/14lb Med ball overhead in one hand (each dropped ball is burpee penalty! assesed at the end of each round)

Scaled

15 – 10 – 7 rep rounds of:

Pull Up

Thruster 65lb men / 45lb women

Walking Lunge (one “rep” is one lunge) holding  14lb/10lb Med ball overhead (both hands ok if you can’t do one hand)

Beginner

10 – 8 – 6 rep rounds of:

Pull Up

Thruster 35lb men / 22lb women

Walking Lunge  holding 8lb Med ball overhead

AMRAP (as many rounds as possible) in 15 minutes:

5 Knees to Elbows (scale to hanging knee raise)

10 Kettlebell Swings 26lb to 52lb

Row 250 meters

For time:

10-9-8-7-6-5-4-3-2-1 rep rounds of

Pull Up

Box Jump 0r scale to Step Up

Ab Mat Sit Ups

then:

Shoulder Press

5-5-5 rep Max

Power Snatch

1-1-1-1-1 reps

then

Row 250  warmup

rest 1:00

Row 500 sprint for P.R.

for part of this WOD you will set up 4 different weight kettlebells in a line, from light to heavy, put your heaviest kettlebell at the end of the line.

Rx’d

AMRAP (as many rounds as possible) in 18 Minutes:

20 Double Unders

5 reps of Kettlebell Deadlift at each of 4 stations

15 Dumbell Push Press 25lb to 45lb dumbells

Scaled

AMRAP in 12 minutes

10 Double Unders

3 reps of K.B. deadlift at each of 4 stations

10 Dumbell Push Press  15lb to 25lb dumbells

Beginner

AMRAP in 9 Minutes

40 Single Unders

3 reps of K.B. deadlift at each of 4 stations

5 Dumbell Push Press  10lb to 15lb dumbells

compare your results to 1/20/10

“KELLY”

Rx’d (as prescribed for the elite or aspiring elite athlete)

5 Rounds for time:

400 meter RUN or 500 meter ROW

30 Box Jumps to 24″ box

30 Wall Ball shots, 20lb ball to 10′ target

Scaled (an example of how we might scale today’s WOD for your current fitness level)

3 Rounds for time:

400 meter RUN or 500 meter ROW

15 Box Jumps to 12″ box or step ups to 18″ box

15 Wall Ball shots, 12lb ball to 8′ target for women, 14lb ball to 10′ target for men

Beginner

3 Rounds for time:

200 meter RUN or 250 meter ROW

10 step ups to 12″ box

10 Wall Ball shots, 8lb ball to 8′ target women, 10′ target men

3 Rounds (rest as needed, no time frame)

2 x 5 reps Split Jerk (working to add some weight to each set, each round)

3 Rope pull to stand and lower with full plank

30 seconds L sit on parallettes

Add on work (for those who didn’t do yesterday’s grinder)

Walking Lunge holding medicine ball overhead

2 to 4 lengths depending on ability level 12lb to 20lb ball