WOD
No WOD available
CrossFit WOD, April 23, 2021
jumbowp
April 22, 2021
4/23/21
Weightlifting
Deadlift (Weight)
Metcon
Metcon (AMRAP – Reps)
EMOM x 20
1) 14/10 Cal Bike
2) 15 T2B
3) 15/12 Cal Row
4) 1 Minute Rest
1) 14/10 Cal Bike
2) 15 T2B
3) 15/12 Cal Row
4) 1 Minute Rest
RX is 220/185 reps completed
CrossFit WOD, April 22, 2021
jumbowp
April 21, 2021
4/22/21
Metcon
Metcon
4 Rounds
10/10 single leg V-UPs
20 Knee Tucks
20 Cal any machine
10/10 single leg V-UPs
20 Knee Tucks
20 Cal any machine
CrossFit WOD, April 21, 2021
jumbowp
April 20, 2021
4/21/21
Weightlifting
Snatch (Weight)
3×3 67%
3×2 70%
3×1 75%
3×2 70%
3×1 75%
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
15 Cal Row
20 Alternating DB Snatch 50/35
16 Single Arm Overhead Walking Lunges 50/35
15 Cal Row
20 Alternating DB Snatch 50/35
16 Single Arm Overhead Walking Lunges 50/35
CrossFit WOD, April 20, 2021
jumbowp
April 19, 2021
4/20/21
Weightlifting
Push Press (10-8-8-8)
1×10 60%
2×8 63%
1×8 66%
2×8 63%
1×8 66%
Shoulder Press (Strict Press 4×8 Climbing)
Metcon
Metcon (Time)
Partner WOD
Buy In: 80/60 Cal Bike
4 Rounds
20 Power Cleans 135/95
20 C2B
Cash Out: 80/60 Cal Bike
Buy In: 80/60 Cal Bike
4 Rounds
20 Power Cleans 135/95
20 C2B
Cash Out: 80/60 Cal Bike
CrossFit WOD, April 19, 2021
jumbowp
April 18, 2021
4/19/21
Weightlifting
Back Squat (8-8-6-6)
1×8 62%
1×8 67%
1×6 71%
1×6 76%
1×8 67%
1×6 71%
1×6 76%
Rest 2 minutes between sets
Front Squat (4×5 )
1×5 60%
1×5 70%
2×5 75%
1×5 70%
2×5 75%
Metcon
Metcon (Time)
4 Rounds
200m Run
40 Wallballs 20/14
200m Run
10 Single Arm Devils Press 50/35
200m Run
40 Wallballs 20/14
200m Run
10 Single Arm Devils Press 50/35
CrossFit WOD, April 16, 2021
jumbowp
April 15, 2021
4/16/21
Weightlifting
Clean and Jerk (4×2 Climbing to moderately heavy)
Metcon
Metcon (Time)
4 Rounds
400m Run
10 C2B
6 Power Clean & Jerk 135/95
400m Run
10 C2B
6 Power Clean & Jerk 135/95
CrossFit WOD, April 15, 2021
jumbowp
April 14, 2021
4/15/21
Metcon
Metcon
3 person team
4 Rounds for each Partner of:
Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry
4 Rounds for each Partner of:
Partner A Dead hang from Pull-up bar until partner B comes in from Farmers Carry
Partner B 100m Farmers Carry
Partner C Recovery pace Bike until Partner B comes in from Farmers Carry
Directly into……Individually
4 Rounds
10 V-ups
10 Over & Back (maintain heels off the ground & go back & forth over an object. Over and back is one rep)
15 Flutter Kicks per Leg
CrossFit WOD, April 14, 2021
jumbowp
April 13, 2021
4/14/21
Weightlifting
Power Snatch (5×1 3 position Power Snatch)
Every 1:30 x 5
Light loads to keep speed and positioning.
Light loads to keep speed and positioning.
Position 1: Pockets
Position 2: 1" above the knee
Position 3: Floor
Work around 40% of 1RM Power Snatch
Metcon
Metcon (3 Rounds for reps)
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 5 Power Snatches 135/95
500/400m Row Buy-In, Into Max Rounds:
30 DU, 5 Power Snatches 135/95
Rest 5:00
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 10 Power Snatches 95/65
Rest 5:00
AMRAP 5:
500/400m Row Buy-In, Into Max Rounds:
30 DU, 15 Power Snatches 75/55
3 scores of total Reps not including row buy-in
CrossFit WOD, April 13, 2021
jumbowp
April 12, 2021
4/13/21
Weightlifting
Push Press (4 Sets)
1×10 57%
1×10 60%
2×8 63%
1×10 60%
2×8 63%
Shoulder Press (4×10 Strict Press)
Build to a heavy set of 10
Metcon
Metcon (AMRAP – Rounds and Reps)
Partner WOD
Buy In: 100/70 Cal Bike
AMRAP 18:
20 Lateral Burpees Over DB
20-30-40-50…….
Single DB Hang C&J (50/35)
Buy In: 100/70 Cal Bike
AMRAP 18:
20 Lateral Burpees Over DB
20-30-40-50…….
Single DB Hang C&J (50/35)
….Continue to add 10 reps to the DB hang C&J each round
***Switch hands every 5 reps
1×15 40%
1×12 45%
1×8 55%
Working Sets
1×5 64%
2×5 68%