TODAY’S WOD

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

TODAY’S WOD (workout of the day)

“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

TODAY’S WOD

Overhead Squat

3 x 5 rep mzx

Hang Power Snatch

3-3-3-3-3 reps

TODAY’S WOD

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

TODAY’S WOD

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