WOD

No WOD available

CrossFit WOD, September 28, 2023

CrossFit – Thu, Sep 28

Metcon (Time)

For Time:

50 sit-ups, 50 box jumps or step ups

50 sit-ups, 40 DB Push-Jerks

50 sit-ups, 100m Farmers Carry

50 sit-ups, 20 DB box step ups

2 DB (50/35lbs)

Box 24/20″

CrossFit WOD, September 27, 2023

CrossFit – Wed, Sep 27

Metcon (Time)

8 Rounds For Time:

10 Burpees Over the Rower

200m Run

250/200m Row

35 minute time cap

The run is one rep for every 50m

The row is one rep for every 50m

Add every left rep as a second to your time.

CrossFit WOD, September 26, 2023

CrossFit – Tue, Sep 26

Hang Power Clean (10-8-6-4-2)

10 @60%

8 @70%

6 @75%

4 @80%

2 @85%

Metcon (Time)

15-12-9-6-3

Power Clean

Front Squats

–10 C2B after every round–

RX Pull-ups

Barbell 135/95

CrossFit WOD, September 25, 2023

CrossFit – Mon, Sep 25

Back Squat for total load (5 Rounds for reps)

For Total load

10-8-6-4-2 Back squat

Rest 2-3 minutes between sets

Metcon (Time)

5 Rounds For Time

15 T2B

20 KBS (24/16kg)

30/24 Echo Bike

Time Cap 30 minutes

CrossFit WOD, September 23, 2023

CrossFit – Sat, Sep 23

Metcon (Time)

Partner WOD

5 Rounds For Time:

1,000m Row

40 Box Jumps24″/20″

50 Wallballs 20/14lbs

Split reps and run together

CrossFit WOD, September 22, 2023

CrossFit – Fri, Sep 22

Deadlift (5×2 same weight for all 5 sets)

On the 2:00 x 5 sets: 2 Deadlifts

Goal is to be around 85-90% 1RM

Metcon (Time)

3 Rounds For Time:

15 Over the bar Burpees

15 Pull-ups

10 Front Squats 135/95

CrossFit WOD, September 20, 2023

CrossFit – Wed, Sep 20

Push Jerk (5×2 same weight for all 5 sets)

On the 2:00 x 5 sets:

2 Push Jerks

Goal is to be around 85-90% of push jerk

Metcon (Time)

For Time:

1,000/900m Row

10 Power Cleans

750/675m Row

10 Power Cleans

500/450m Row

10 Power Cleans

Barbell 135/95

CrossFit WOD, September 15, 2023

CrossFit – Fri, Sep 15

Deadlift (Weight)

Set 1: 10

Set 2: 10

Set 3: 5

Set 4: 5

Set 5: Heavy Set of 5

Rest 1-2 Minutes Between Sets.
 

Metcon (Time)

3 Rounds For Time:

200 Meter Run

10 Burpees
400 Meter Run

10 Burpees
600 Meter Run

*Rest Equal Time After Each Run

 

CrossFit WOD, September 14, 2023

CrossFit – Thu, Sep 14

Metcon (AMRAP – Rounds and Reps)

AMRAP 14:

7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps

Barbell: 95 / 65 lb
Box: (24″/20″)
 

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