Our athlete of the month WODs

Jess

Five rounds (for time):

• Squat snatch, 6, 50kg/35kg
• Pull-ups, 9
• Burpees, 12

Scaling:

• Level 0: Power snatch, 30kg/20kg; jumping pull-ups if required
• Level 1: Squat snatch, 40kg/25kg

Soula

For time:

• 800m run
• 3 handstand push-ups (HSPUs)
• 6 KB swings, 32kg/20kg
• 400m run
• 6 HSPUs
• 12 KB swings
• 200m run (gasser)
• 9 HSPUs
• 18 KB swings
• 100m run (1/2 gasser)

Scaling options:

• replace HSPUs with band-assisted HSPUs or pike push-ups
• reduce KB swing load as required

Nemler

300 double unders (for time).

Perform 5 toe-to-bar for every pause in the double unders.

Record total time and number of penalties incurred (e.g. 4 penalties means you did 20 toes-to-bar).

Our standard benchmark WODs

Brena

AMRAP in 12 minutes:

• Run, 400m
• Push-ups, max. reps.

Score is the total number of push-ups completed.

Diana

A variation on the CrossFit benchmark, Diane.

Five rounds:

• 9 deadlifts, 100kg/80kg
• 9 handstand push-ups

Rest 60 seconds between round.
Time each round.

Level 0: 60kg/40kg
Level 1: 80kg/60kg
Level 2+: Rx’d

Frances

A variation on the CrossFit benchmark, Fran.

Five rounds:

• Thrusters, 60kg/40kg, 9
• Pull-ups, 9

Rest 30 seconds between rounds.
Record total time.

Scaling options:

• Reduce thruster load (Lev 0: 25kg/15kg, Lev 1: 35kg/20kg)
• Jumping pull-ups

Helena

A variation on the CrossFit benchmark, Helen.

Five rounds:

• Run, half gasser (2x50m shuttle)
• KB swings, 32kg/24kg, 10
• L-sit pull-ups, 5

Rest 45 seconds between rounds.
Record times for each round.

Scaling options:

• Reduce load on KB swings (Level 0 to 16kg/12kg, Level 1 to 24kg/16kg)
• Scale to strict pull-ups or assisted strict pull-ups (as required)