WODs
Here you'll find all my favourite completed WODs (Workout of the Day) for you to try out! Have fun!
Tuesday Partner Pain!
This was one of my favourite WODs and one that my coach informed me she did in a competition with a 13 minute time-cap and at an RX weight of 40kg.
Thankfully we did it in a 20 minute time-cap at an RX weight of 30kg for women and 45kg for men!
So find a willing partner and have some fun!
The WOD is as follows:
(share equally)
10 x thrusters
20 x bar-over-burpees
30 x shoulder to overhead (push press, push jerk, strict press)
40 x box jump overs
50 x squat cleans
40 x box jump overs
30 x shoulder to overhead (push press, push jerk, strict press)
20 x bar-over-burpees
10 x thrusters
Hero WOD Wesley
When I opened my SugarWOD app first thng on Thurdsay morning, I told my boyfriend that we were doing WOD Weasley which recieved a very confused look directed my way. However, when I properly woke up and my eyes adjusted, I read that we were actually doing WOD Wesley.
WOD Wesley is in memory of Wesley Zablocki who was seven years old when he was diagnosed with osteosarcoma in March 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be OK. On the 3rd March 2015, Wesley passed away at 11 years old.
Wesley's parents, who are members of their local Crossfit box, and older sister, have been involved in CureSearch and their 'ultimate hike' event since 2013. CureSearch for children’s cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.
Crossfit Recreate, the box Wesley's family attends, organised a fundraiser called the ultimate chipper where athletes did Wesley’s WOD to raise funds for CureSearch.
The significance of the numbers in the workout are as follows:
BUY IN: 56 box jump overs (20" for women, 24" for men)
22 ROUNDS OF:
5 x handstand press-ups/ 10 x hand release press-ups
27 x double unders/ 54 x singles
3 x power cleans (47.5kg for women, 70kg for men)
CASH OUT: 1,100m run
(https://wodwell.com/wod/wesleys-wod/)
Hero WOD Lindsay
This WOD was first completed by a box in Southlake, USA after the tragic death of Lindsay Weems who was killed by a drunk driver in May 2017. Lindsey had just begun CrossFit training and therefore her gym decided to do a WOD to honour her. There are 24 movements as that was her age when she died. When particpating in this workout, I didn't really think about the weight I was lifting. The main aim for me was just to get as far down the list as possible at a do-able weight.
"When it gets tough, remember why."
24 x each movement
(1 x 24 cal row)
Box jumps 20"
Press ups
Thrusters
Air squats
Ab mat sit ups
Clean and Jerks
(1 x 800m run)
Alternating lunges
Push presses
Kettlebell swings
Front squats
Toe-to-bars/Hanging knee raises
Overhead squats
Tricep dips
Wall balls
Double unders/singles
Handstand push ups/Hand release press ups
Dumbell snatches
Deadlifts
Hang power squat cleans
Super Saturday Partner WOD
Three rounds for total reps per round as a pair
Run 400m (together) when the last partner returns, start on the next minute
EMOM
KBS (16kg)
Press-ups
Burpee box jumps (20")
Ab mat sit-ups
Air squats
Wall balls (6kg)
Rest for two minutes
Tuesday Partner Pain!
This was one of my favourite WODs and one that my coach informed me she did in a competition with a 13 minute time-cap and at an RX weight of 40kg.
Thankfully we did it in a 20 minute time-cap at an RX weight of 30kg for women and 45kg for men!
So find a willing partner and have some fun!
The WOD is as follows:
(share equally)
10 x thrusters
20 x bar-over-burpees
30 x shoulder to overhead (push press, push jerk, strict press)
40 x box jump overs
50 x squat cleans
40 x box jump overs
30 x shoulder to overhead (push press, push jerk, strict press)
20 x bar-over-burpees
10 x thrusters
Hero WOD Wesley
When I opened my SugarWOD app first thng on Thurdsay morning, I told my boyfriend that we were doing WOD Weasley which recieved a very confused look directed my way. However, when I properly woke up and my eyes adjusted, I read that we were actually doing WOD Wesley.
WOD Wesley is in memory of Wesley Zablocki who was seven years old when he was diagnosed with osteosarcoma in March 2011. Osteosarcoma is a rare type of cancer of the bone that created a tumor in his left distal femur. The following years Wesley’s life was taken over by doctor visits, hospital stays, needle pokes, surgeries and chemotherapy treatments. No matter what the doctors told him he always had hope that things were going to be OK. On the 3rd March 2015, Wesley passed away at 11 years old.
Wesley's parents, who are members of their local Crossfit box, and older sister, have been involved in CureSearch and their 'ultimate hike' event since 2013. CureSearch for children’s cancer’s mission is to end children’s cancer by driving targeted and innovative research with measurable results in an accelerated time frame.
Crossfit Recreate, the box Wesley's family attends, organised a fundraiser called the ultimate chipper where athletes did Wesley’s WOD to raise funds for CureSearch.
The significance of the numbers in the workout are as follows:
- 56: Wesley's favorite number
- 11: age when he passed
- 5/27/03: birthday
- 1,108: number of days since Wesley passed on the date of the 2018 ultimate chipper fundraiser
BUY IN: 56 box jump overs (20" for women, 24" for men)
22 ROUNDS OF:
5 x handstand press-ups/ 10 x hand release press-ups
27 x double unders/ 54 x singles
3 x power cleans (47.5kg for women, 70kg for men)
CASH OUT: 1,100m run
(https://wodwell.com/wod/wesleys-wod/)
Hero WOD Lindsay
This WOD was first completed by a box in Southlake, USA after the tragic death of Lindsay Weems who was killed by a drunk driver in May 2017. Lindsey had just begun CrossFit training and therefore her gym decided to do a WOD to honour her. There are 24 movements as that was her age when she died. When particpating in this workout, I didn't really think about the weight I was lifting. The main aim for me was just to get as far down the list as possible at a do-able weight.
"When it gets tough, remember why."
24 x each movement
(1 x 24 cal row)
Box jumps 20"
Press ups
Thrusters
Air squats
Ab mat sit ups
Clean and Jerks
(1 x 800m run)
Alternating lunges
Push presses
Kettlebell swings
Front squats
Toe-to-bars/Hanging knee raises
Overhead squats
Tricep dips
Wall balls
Double unders/singles
Handstand push ups/Hand release press ups
Dumbell snatches
Deadlifts
Hang power squat cleans
Super Saturday Partner WOD
Three rounds for total reps per round as a pair
Run 400m (together) when the last partner returns, start on the next minute
EMOM
KBS (16kg)
Press-ups
Burpee box jumps (20")
Ab mat sit-ups
Air squats
Wall balls (6kg)
Rest for two minutes
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