CrossFit 951

WOD

"Press, Push, Swing"
1. Press 1RM in 4 minutes
2. Tabata Push Ups - low score
3. AMRAP KBS (1.5/1 pd) in 4 minutes

warm up as you wish; with an empty bar as your starting point, add or subtract weights as needed on a 4 minute timer to determine your Press 1RM; once the 4 minutes is up, you have a 10 sec break before you begin 8 sets of Tabata Push Ups (20 sec work/10 sec rest) scored by the lowest # of reps you do in a set; once you have finished your last set of push ups, you have 10 sec before embarking on a 4 minute swing session with your favourite piece of metal for total reps.
Score = press 1RM in kg + low # in tabata push ups + total KBS (i.e. 70+15+75=160)

post score to comments

(no knee bending on press; chest to deck and hands below shoulders on push ups with feet tight together; ear must be visible from side view on swings)

Workout courtesy of OPT

WOD

1.  Alternating Tabata for reps:
Ring Dips
Overhead Walking Lunge
Rest 5:00
2.  500 m Row sprint for time
Coach’s notes:  Guys use a 45 lb plate and gals a 25 lb plate for overhead walking lunges.  Post total reps for dips and lunges to comments.  Post time for row to comments.

WOD

7 rounds for time:
10 Med Ball Cleans
10 Burpees
Coach’s notes:  Guys use 20 lbs and glas 14 lbs for med ball cleans.  Catch must be full squat.  Burpees must have full extension and clap overhead while in the air.  This one should be fast.

WOD

10x200m sprints running or on the rower.  2:00 rest.

WOD

50, 40, 30, 20, 10 rep rounds for time:
Push Up
Walking Lunge
Sit Up
Coach’s notes:  Post time to complete to comments

WOD

For time:

5 Rounds of

400m Run

20 Pull ups

Fight Gone Bad

In this workout you move from each of five stations after a minute. This is a five-minute round from which a one-minute break is allowed before repeating.  The stations are:

1. Wall-ball: 20 pound ball, 10 ft target. (Reps)
2. Sumo deadlift high-pull: 75 pounds (Reps)
3. Box Jump: 20" box (Reps)
4. Push-press: 75 pounds (Reps)
5. Row: calories (Calories)

The clock does not reset or stop between exercises. On call of "rotate," the athlete/s must move to next station immediately for good score. One point is given for each rep, except on the rower where each calorie is one point.

WOD

5 rounds for time:
30 Unbroken KB Swings
15 Jumping Pull Up Burpees
 
Coach’s notes:  Guys use 2.0 pood and gals 1.5 pood for KB swings.  If KB swings are broken, that set must be repeated.  For burpees set bar 6 inches above two hand reach.  Post time to complete to comments.  

WOD

1 round for time:
800 m Run
40 Pick it Up and Put it Overhead
800 m Run
Coach’s notes:  Guys use 105 lbs and gals 75 lbs for the lift.  Weight must start from the floor and reach full lock out overhead for each rep, you choose how to get it there.  Post time to complete to comments.

Sprint Intervals

5 x 3min sprints

Rest 1 minute after rounds 1, 3, and 3 minutes between rounds 2 and 4.