Green Water CrossFit

Who is still following??

For Time
40 Wall Ball Shots (30/20 lb)
30 Toes-to-Bars
20 Burpee Box Jump-Overs (24/20 in)
30 Toes-to-Bars
40 Wall Ball Shots (30/20 lb)

Happy New Year,
Let’s kick off those resolutions strong.

For Time

1,000 meter Row
7 Squat Clean-and-Jerks (135/95 lb)
50 Push-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Sit-Ups
7 Squat Clean-and-Jerks (135/95 lb)
50 Box Jumps (24/20 in)
7 Squat Clean-and-Jerks (135/95 lb)
50 Pull-Ups
7 Squat Clean-and-Jerks (135/95 lb)
1,000 meter Run
Scaling

Individual: Athletes take on the workout as prescribed, or with the weight and scaled movements of their choice.

Teams of Two: Athletes (Female/Male, Male/Male or Female/Female) split the workout with a partner as prescribed or with the weight and scaled movements of their choice.

10 rounds for time of:

10 back squats
100-m sprint
Rest 30 seconds.

Men: 135 lb.
Women: 95 lb.

Thursday
4 rounds for time of:
25-cal. row
25 burpees
25 wall balls

9/11 Memorial Day
WOD:
2001m Row
11 Box jumps 30/24
11 Thrusters 125/85
11 C2B Pull ups
11 Power cleans 170/115
11 HSPU
11 KB swings 70/55
11 TTB
11 Deadlift 170/115
11 Push jerks 110/75
2001m Run

Nate

Complete as many rounds as possible in 20 minutes of:
2 muscle-ups
4 handstand push-ups
8 kettlebell swings

Men: 2-pood kettlebell
Women: 1.5-pood kettlebell

Scroll for scaling options.
Post rounds completed to comments.

Compare to 150523.

Related:
• From the vault: "Nate" Demo, WOD for 121002

Scaling
This triplet contains several high-rep gymnastics movements at what will be a high volume for experienced athletes who perform many rounds. Modify the movements while trying to preserve their range of motion. Reduce the weight of the kettlebell swing. Aim to complete each set of reps unbroken.

Intermediate Option
Complete as many rounds as possible in 20 minutes of:
2 assisted muscle-ups
4 assisted handstand push-ups
8 kettlebell swings

Men: 1.5-pood kettlebell
Women: 1-pood kettlebell

Beginner Option
Complete as many rounds as possible in 20 minutes of:
4 assisted pull-ups
4 assisted dips
4 assisted handstand push-ups
8 kettlebell swings

Men: 16-kg kettlebell
Women: 12-kg kettlebell

"Angie"

For Time
100 Pull-Ups
100 Push-Ups
100 Sit-Ups
100 Air Squats

“Kelen Helly”
For Time:
1 Round of “Kelly”
2 Rounds of “Helen”
1 Round of “Kelly”

Combining two CrossFit benchmark workouts today with rounds of “Kelly” and “Helen”. Weights on the kettlebell and wall balls and variation on the pull-ups should be something that athletes could complete in 2 sets within the workout if they wanted to.

1 Round of Kelly:
400m Run
30 Box Jumps (24/20)
30 Wall Balls (20/14)

1 Round of Helen:
400m Run
21 Kettlebell Swings (53/35)
12 Pull-ups

If unable to run, complete one of the following:
500/400 Meter Row
40/30 Calorie Schwinn
25/15 Calorie Assault Bike

SWOD:

Sn**ch balance

6x3

hang squat sn**ches

5@50,3x3@60

Split jerk

5x2 work on technique

WOD:

100 double unders

30 pull ups

10 burpees box jump over 30/24

100 double unders

20 ch2b pull ups

10 burpees box jump over

100 double unders

10 strict pull ups

10 burpees box jump...

SWOD:
3 position sn**ch 2x1@50,1@60
Front squats
3@70,2x3@75
WOD:
30-15-20-10-5
deadlift 155/105
wallballs 20/14

For Time
1,000 Meter Row
50 Thrusters (45/35 lb bar)
30 Pull-Ups

then

50-40-30-20-10 Reps For Time
Double-Unders
Sit-Ups