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Gymnastics WODs

In functional fitness, body-weight movements are considered gymnastics (e.g., air squat, push-up, pull-up, etc.). We are taking skills from the sport of gymnastics and applying them to workouts. The gymnastics label is applied to any exercise in which you move your body through a range of motion without an external load. Isometric holds are also considered gymnastics.

THE PROGRM MASH WEEK 15

by John Singleton

Buy in:
120 Wall Balls 9/7kg 10/9ft

Directly Into:

5 Min AMRAP
10 HSPU
10 DB Hang Power Cleans 2 x 22.5/15kg
50 Double Unders.

4 Min rest

5 Min AMRAP:
3 Snatches Rx = 80/55kg (Reduce the weight to allow quick singles)
3 Burpee Box Jump Over 30in / Scale height if needed

4 Min rest

5 Min AMRAP:
3 Rope Climbs (Reduce to 10ft climb if needed)
30 GHD
30 Pistols / Box Step Ups 24/20in

Directly into:

Cash Out:
120 Cal Row

Skinny Amy

by David Scharff

For Time
50 Front squats 95/65
10 Burpees box jump overs
40 ghd sit ups
10 Burpees box jump overs
30 Overhead walking lunges 95/65
10 Burpees box jump overs
20 Kettlebell Swings (1.5/1 pood)
10 Burpees box jump overs
10 meter handstand walk
10 Burpees box jump overs
20 Kettlebell Swings (1.5/1 pood)
10 Burpees box jump overs
30 Overhead walking lunges 95/65
10 Burpees box jump overs
40 ghd sit ups
10 Burpees box jump overs
50 Front squats 95/65

Bella

by Luke Downing

400m Run
50 Burpees
50 KB Alt Arm Deadlifts
50 Air Squats

400m Run
40 Burpees
40 KB Alt Arm Swings
40 Air Squats

400m Run
30 Burpees
30 KB Alt Arm Cleans
30 Air Squats

400m Run
20 Burpees
20 KB Alt Arm Snatch
20 Air Squats

400m Run
10 Burpees
10 KB Alt Arm Devil Press
10 Air Squats

Full Body #14

NCFit Full Body WOD #14

Four Tabatas in 19 minutes
Tabata Alternating Dumbbell Hang Snatches (50/35 lb)
Tabata Plyo Push-Ups
Tabata Sit-Ups
Tabata Dumbbell Ground-to-Overheads (50/35 lb)
Rest 1 minute after each Tabata

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Rocky Road

The Ham Plan Benchmark WOD

AMRAP in 10 minutes
10 Box Jumps (30/24 in)
30 foot Handstand Walk

PJ

CrossFit Kantok Memorial WOD

For Time and Load
3 Clean-and-Jerks (135/95 lb)
3 Toes-to-Bars
55 Double-Unders

6 Clean-and-Jerks (135/95 lb)
6 Toes-to-Bars
55 Double-Unders

9 Clean-and-Jerks (135/95 lb)
9 Toes-to-Bars
55 Double-Unders

12 Clean-and-Jerks (135/95 lb)
12 Toes-to-Bars
55 Double-Unders

Directly into:
Establish: 1 rep max Squat Clean

Time Cap: 21 minutes

Tapdance

by David Scharff

8 rounds of
20 freestanding shoulder taps
10 pistol squats

Frantic

by David Scharff

21-15-9
Thrusters 95/65
Pull ups
Handstand push ups
American kettlebell swings red/grey
Box jumps

Full Body #13

NCFit Full Body WOD #13

5 Rounds For Total Reps in 15 minutes
40 second Max Dumbbell Push Jerks (2x50/35 lb)
20 second Rest
40 second Max Double-Unders
20 second Rest
40 second Jumping Air Squats
20 second Rest

Ten toes up

by David Scharff

100 Toes to bar
Every break=
1 Squat clean @85% of 1RM
100m run

Full Body #12

NCFit Full Body WOD #12

AMRAP in 22 minutes
From 0:00-10:00, AMRAP of:
35 Double-Unders
15/15 Split Squats
5 Devil Presses (2x50/35 lb)
Rest 2 minutes
From 12:00-22:00, AMRAP of:
35 Double-Unders
15/15 Split Squats
5 Devil Presses (2x50/35 lb)

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One Zone Home WOD 13

CrossFit One Zone Home WOD

5 Rounds for Time
10 Inchworm Push-Ups
30 second Bird Dog (per leg)
1 minute Glute Bridge Hold
10 Right-Leg Pistols
10 Left-Leg Pistols
30 Lateral Skaters

Full Body #11

NCFit Full Body WOD #11

AMRAP in 24 minutes
1 minute Max Air Squats
1 minute Max Dumbbell Swings (50/35 lb)
1 minute Max Double-Unders
1 minute Max Dumbbell Double Squat Thrusters (50/35 lb)
1 minute Rest

Full Body #10

NCFit Full Body WOD #10

Every 2 Minutes on the Minute in 16 minutes
20 Alternating Dumbbell Snatches (50/35 lb)
12 Lateral Up-Downs Over Dumbbells

170421

by WeightvestWOD

For time:
50 burpees
50 clean and jerks
50 jumping squats
50 db/kb swings
50 v-ups
50 thrusters
50 hop overs
50 burpees

B.O.M.D

by Luke Downing

For time
400m Run
30 Burpee Pull ups
400m Run
40 Burpee Box Jump Overs
400m Run
50 Burpees

Devil in, devil out

by WeightvestWOD

Buy in: 15 devil presses

Then, 3 rounds of:
8 burpees
12 DB snatches
16 toes to bar

Cash out: 15 devil presses

120421

by WeightvestWOD

EMOM 15:
1: max. pushups
2: max. mountain climbers
3: max. bench dips
4: max. air squats
5: rest

Venom

by Luke Downing

8 rounds
12 KB Alt Arm Deadlifts
6 Burpees
6 KB Alt Arm Cleans
12 Air Squats

1:1 Work:Rest

AMRAP 3's

by WeightvestWOD

3x AMRAP's:
AMRAP 3:
6 front squats
12 sit-ups

AMRAP 3:
6 squat cleans
10 hop overs

AMRAP 3:
6 overhead squats
8 burpees

Single legs

by WeightvestWOD

10-9-8-7-6-5-4-3-2-1 reps of:
Single arm DB overhead lunges (per arm)
Single leg DB deadlift (per side)

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