Wendler Week #1
Remember the percentages are calculated off of 90% of your 1RM
Change the reps in your score to account for the +
5 Rounds for reps:
10 back squats @ 60% of 1 rep max
Followed immediately by max rep set strict pull-ups
Rest 3 minutes between rounds
Wendler Week #1
Remember the percentages are calculated off of 90% of your 1RM
Change the reps in your score to account for the +
6 Rounds for time of:
24 Squats
24 Push-ups
24 Walking Lunge Steps
400m Run
In honor of U.S. Army Staff Sergeant Edwardo Loredo, 34, of Houston, TX, was killed on June 24, 2010
To learn more about Loredo click here
https://www.youtube.com/watch?v=r1fEWMkQ1PU
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
“Sandy Beach (pronounced Bit$%)”
In Teams of 3:
AMRAP in 20:00 of
400M Sandbag run (all three members run together and you may hand off the bag as often as you like)
45 Sandbag squat cleans
45 Sandbag press
45 Burpee over sandbag
400M Run
20M Toy Solider
20M Bum Kickers
20M High Knees
20M Elbow to ankle
20M Inchworm
20M Bear Crawl
10 PVC Pull-overs
10 OHS
10 Sit-ups
5 Pull-ups
5 Chin-ups
1 min couch stretch each side
26 Minute AMRAP:
10 pull-ups
15 kettlebell swings, 1.5 pood
20 box jumps, 24-inch box
Canadian 1st Class Constable Jennifer Kovach of Guelph, Canada, died March 14, 2013
To learn more about Jennifer click here
Similar to a Skull Crusher. Elbows are lower and bar travels towards face. Once close to the face, press away. This is heavily a tricep press.
Like tricep extensions….elbows to the floor, dumbell to the floor, tricep extension.
500 m row
20m skip
20m elbow to ankle
20m bear crawl
20m lunges
10 pvc pullovers
10 overhead squats
5 pullups strict
5 dips
10 hollow body rock
30 sec couch stretch
https://journal.crossfit.com/article/cfj-crossfit-wod-170914
3 Four minute roundsof:
With a 4 min clock
Run 400m
As many double unders as possible with remaining time
Rest 1 min between rounds.
Score is # of DU each round
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
Quick warm up and then all 5 sets at the same weight. Go heavy
3 min rest between A and B
21-15-9
Hang power cleans 95/45#
Stationary dips
4 Rounds for time
250M Row
15 Push-ups
Note What style Back Squat you did.
Note What style Back Squat you did.
Note What style Back Squat you did.
Posterior Chain Accessory
3min Row
40M skip
40M Toy Solider
40M 1 leg floor touch
40M bear crawl
5 chin ups
5 pull-ups
1 min couch stretch
Handstand hold / walk
AMRAP 15
Down and back overhead barbell carry 135/95# don’t hit wall or treadmills
7 strict pull-ups
15 air squats
250m row
500M Row
20M Toy Solider
20M Elbow to ankle
20M Bear Crawl
20M Reverse lunges
10 PVC Pull overs
10 Overhead squats
10 Push-ups
10 Sit-ups
5 Chin ups
5 pull ups
10 Hollow Rock
9/11 Memorial Day Workout:
Row 2001 meters
Then 11 reps of the following:
Box Jumps (36″/24″)
Thrusters (#125/85)
Burpee Chest to Bar Pull-ups
Power Cleans (#175/120)
Handstand Push-ups
Kettlebell Swings (#70/53)
Toes to Bar
Deadlifts (#170/120)
Push Jerk (#110/75)
Row (or Run) 2001 meters
The workout itself is completely symbolic of 9/11. The 2001 meter row represents the year the attack took place. The 11 reps of 9 exercises represents the date (9/11). Even the weights have meaning.
The 125 pound thrusters represents the number of deaths that occurred at the Pentagon. The 175 pound power clean symbolizes the AA Flight 175 that hit the South Tower. The 170 pound deadlift is symbolic of Flight 77 and Flight 93 combined. And the 110 pound push jerk represents the number of floors in each tower of the World Trade Center.
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