WOD
No WOD available
CrossFit WOD, August 5, 2021
jumbowp
August 4, 2021
8/5/21
Metcon
Metcon
EMOM X 30:
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS
MINUTE 1: 12/10 Cal Row
MINUTE 2: 10 Burpees
MINUTE 3: 10 Weighted AbMat Sit-ups
MINUTE 4: 10 CAL Bike
MINUTE 5: 10 Russian KBS
Metcon (AMRAP – Reps)
EMOM X 5
5 Burpees
5 Burpees
CrossFit WOD, August 4, 2021
jumbowp
August 3, 2021
8/4/21
Weightlifting
Metcon (Time)
For Time:
18 Jerks 115/85
15 Jerks 135/95
12 Jerks 155/105
9 Jerks 185/125
18 Jerks 115/85
15 Jerks 135/95
12 Jerks 155/105
9 Jerks 185/125
8 minute time cap
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55
BUY IN: 800m Run
Time remaining
30 DU
15 Thrusters 75/55
Rest 4 Minutes
AMRAP 8:
BUY IN: 800m Run
Time remaining
30 DU
15 OHS 75/55
CrossFit WOD, August 3, 2021
jumbowp
August 2, 2021
8/3/21
Gymnastics
Metcon (AMRAP – Reps)
3 x 6 Strict HSPU
Rest 2 Minutes
3 x 6 Deficit Kipping HSPU
Rest 2 Minutes
3 x 6 Deficit Kipping HSPU
For deficit HSPU:
Male = 2 45lb plates
Female = 1 45lb plate
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 10:
15/12 Calorie row, 3 Front Squats
15/12 Calorie row, 6 Front Squats
15/12 Calorie row, 9 Front Squats
15/12 Calorie row, 12 Front Squats
…….. Add 3 Front Squats per round
15/12 Calorie row, 3 Front Squats
15/12 Calorie row, 6 Front Squats
15/12 Calorie row, 9 Front Squats
15/12 Calorie row, 12 Front Squats
…….. Add 3 Front Squats per round
135/95
CrossFit WOD, August 2, 2021
jumbowp
August 1, 2021
8/2/21
Weightlifting
Back Squat (5 – 4 – 3 – 3 – 3)
Metcon
Metcon (Time)
2 Rounds
800m Run
30 Air Squats
25 C2B
20 Over the Bar Burpees
15 Power Cleans
800m Run
30 Air Squats
25 C2B
20 Over the Bar Burpees
15 Power Cleans
Barbell:
ADV RX 155/105
RX 135/95 and Pull-ups
CrossFit WOD, July 31, 2021
jumbowp
July 30, 2021
7/31/21
Metcon
Metcon (Time)
Partner WOD
800m Run – 600m Run – 400m Run – 200m Run
….after each Run
800m Run – 600m Run – 400m Run – 200m Run
….after each Run
50 Wallballs 20/14lbs
20 Single DB Devils Press 50/35
Split Reps and run together
CrossFit WOD, July 30, 2021
jumbowp
July 29, 2021
7/30/21
Metcon
Metcon (Time)
4 Rounds
500/400m Row
9 Deadlifts 275/185
18 Kipping HSPU
500/400m Row
9 Deadlifts 275/185
18 Kipping HSPU
Metcon
Metcon (Time)
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
16 Mats Single KB Overhead Walking Lung 24/16kg
400m Run
16 Mats Single KB Overhead Walking Lung 24/16kg
CrossFit WOD, July 29, 2021
jumbowp
July 28, 2021
7/29/21
Metcon
Metcon
10 Minutes any machine
into…
5 Rounds
20 Barbell Strict Press 45/35
20 Lunges
20 AbMat Sit-ups
into…
10 Minutes any machine
into…
5 Rounds
20 Barbell Strict Press 45/35
20 Lunges
20 AbMat Sit-ups
into…
10 Minutes any machine
CrossFit WOD, July 28, 2021
jumbowp
July 27, 2021
7/28/21
Metcon
Metcon (Time)
For Time:
75 T2B
75 T2B
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Round of "Macho Man"
10 Lateral Barbell Burpees, 3 Round of "Macho Man"
10 Lateral Barbell Burpees, 4 Round of "Macho Man"
…..continue adding 1 Round of Macho Man
10 Lateral Barbell Burpees, 1 Round of "Macho Man"
10 Lateral Barbell Burpees, 2 Round of "Macho Man"
10 Lateral Barbell Burpees, 3 Round of "Macho Man"
10 Lateral Barbell Burpees, 4 Round of "Macho Man"
…..continue adding 1 Round of Macho Man
Barbell
ADV RX 155/105
RX 135/95
CrossFit WOD, July 27, 2021
jumbowp
July 26, 2021
7/27/21
Gymnastics
Metcon (2 Rounds for reps)
On the 2:00 x 3 Sets:
Max Strict HSPU
Max Strict HSPU
Directly into…..
On the 2:00 x 3 Sets:
Max Ring Push-ups
Metcon
Metcon (Time)
3 Rounds
30/24 Cal Row
200m Run
30/24 Cal Bike
200m Run
30/24 Cal Row
200m Run
30/24 Cal Bike
200m Run
This week based off of your 5 Rep Max:
5 @ 85%
4 @ 90%
3 @ 95%
3 @ 100%
3 @ 105%