WOD
CrossFit WOD, September 28, 2023
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
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
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
For Total load
10-8-6-4-2 Back squat
Rest 2-3 minutes between sets
5 Rounds For Time
15 T2B
20 KBS (24/16kg)
30/24 Echo Bike
Time Cap 30 minutes
CrossFit WOD, September 23, 2023
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
On the 2:00 x 5 sets: 2 Deadlifts
Goal is to be around 85-90% 1RM
3 Rounds For Time:
15 Over the bar Burpees
15 Pull-ups
10 Front Squats 135/95
CrossFit WOD, September 21, 2023
3 Rounds For Time
800m Run
50 Sit-ups
25 Push-ups
50 DU
CrossFit WOD, September 20, 2023
On the 2:00 x 5 sets:
2 Push Jerks
Goal is to be around 85-90% of push jerk
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
Set 1: 10
Set 2: 10
Set 3: 5
Set 4: 5
Set 5: Heavy Set of 5
Rest 1-2 Minutes Between Sets.
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
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: 95 / 65 lb
Box: (24″/20″)
10 @60%
8 @70%
6 @75%
4 @80%
2 @85%