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WODs

Lycia & Leanne

SATURDAY PAIRS
Teams of 2
AMRAP 20:
50/35 Calorie Row
50 Burpees
50/35 Calorie Bike or Ski
50 Kettlebell Swings

 

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WODs

Lauren & Josh

OPEN
Tabata
For max reps at each station:
Tabata chest-to-bar pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses (35/25kg)
Rest 1 minute
Tabata good mornings (35/25kg)
Rest 1 minute
Tabata jumping back squats (35/25kg)

 

INTERMEDIATE
Tabata
For max reps at each station:
Tabata pull-ups
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses (20/15kg)
Rest 1 minute
Tabata good mornings (20/15kg)
Rest 1 minute
Tabata jumping back squats (20/15kg)

 

BEGINNER
Tabata
For max reps at each station:
Tabata ring rows
Rest 1 minute
Tabata sit-ups
Rest 1 minute
Tabata seated shoulder presses (15/10kg)
Rest 1 minute
Tabata good mornings (15/10kg)
Rest 1 minute
Tabata back squats (15/10kg)

 

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WODs

Boris and Helen

OPEN
Each distance separately run for time
200m 
400m
800m

 

 

Timing Guidance
200m Male – Beginner: 44  Intermediate: 36   Advanced: 30  Expert: 28 
200m Female – Beginner: 46  Intermediate: 40   Advanced: 35  Expert: 32

400m Male – Beginner: 1:40  Intermediate: 1:20  Advanced: 1:10  Expert: 1:02
400m Female – Beginner: 1:55  Intermediate: 1:37  Advanced: 1:25  Expert: 1:14 

800m Male – Beginner: 3:47   Intermediate: 3:30   Advanced: 2:48  Expert: 2:28 
800m Female – Beginner: 4:15   Intermediate: 3:30  Advanced: 3:12  Expert: 2:52 

Most Important to you – Faster than your last time

 

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WODs

OPEN
Havana
AMRAP 25:
150 double-unders
50 push-ups
15 power cleans (85/55kg)

 

INTERMEDIATE
Havana
AMRAP 25:
100 double-unders
30 push-ups
10 power cleans (60/40kg)

 

BEGINNER
Havana
AMRAP 20:
75 double-unders
20 push-ups
10 power cleans (35/25kg)

 

Havana – Roberto Manchini (HERO WOD)

Italian Army C.le Magg. Sc. Roberto Marchini, 28, of Viterbo, Italy, died during a reconnaissance mission in Afghanistan’s Bakwa district on July 12, 2011. Marchini served in the 8th Airborne Combat Engineer Regiment, Folgore Brigade.

While on base, Marchini used whatever he could find to do CrossFit, often incorporating farmers carries, sandbag runs and tire flips in his workouts. His favorite exercises were double-unders, push-ups and power cleans.

Marchini is survived by numerous friends and family members.

 

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WODs

Matt

OPEN
WoD
Bench Press
5-5-5-5-5

 

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WODs

Laura J

OPEN
WoD
5 rounds for time of:
Run 400 meters
15 thrusters (40/30kg)

 

INTERMEDIATE
WoD
5 rounds for time of:
Run 400 meters
15 thrusters (35/25kg)

 

BEGINNER
WoD
4 rounds for time of:
Run 400 meters
15 thrusters (20/15kg)

 

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