WOD
CrossFit WOD, November 2, 2021
Double DB Thrusters
Double DB Devils Press
*After the 21-15-9 Finish with a Front Rack Lunges (7 Mat Lengths)*
Masters 40-49 & Teens & Intermediate: 35/25
Masters 50+: 30/20
10 minute Time Cap
If you don’t finish each rep is 1 second. Each Mat length is 1 second
Click RX if you do your correct age group
CrossFit WOD, November 1, 2021
Max Meter Row
Every 5 Minutes [Starting at 0:00]
5 Ring Muscle-ups
10 Hang Power Snatches 95 / 65 lb
10 Box Jump Overs or step overs (24"/20")
RX Bar MU
CrossFit WOD, October 29, 2021
Workouts today are to be done in costume and with your team of three.
Workout schedule is the same as everyday. The only difference is you are coming to workout in costume with your team of three. If you choose to workout before 4pm we encourage you to come back and hangout to watch the afternoon teams compete, enjoy a bevrage and some food.
Please only park your car around back if you are participating in trunk-or-treat for the kids. All you need to do is fill your trunk with some prizes or snacks for the kids to enjoy. We will start trunk-or-treat at 5pm.
3 Rounds
60 Wallballs
100m Run
60 Sit-ups
300m Row
Split reps however needed. Run together as a team
CrossFit WOD, October 27, 2021
1,600 Meter Run
Max Calorie Bike
Rest 4 Minutes
AMRAP 8:
1,200 Meter Run
Max Calorie Bike
Rest 3 Minutes
AMRAP 6:
800 Meter Run
Max Calorie Bike
Rest 2 Minutes
AMRAP 4:
400 Meter Run
Max Calorie Bike
Rest 1 Minute
AMRAP 2:
200 Meter Run
Max Calorie Bike
CrossFit WOD, October 26, 2021
3 Front Squats
All Sets Based on 1RM Front Squat
Set 1: 50-60%
Set 2 – 5: 70%
– Focus on having good acceleration out of the bottom.
– Fight to keep a consistent back angle throughout the squat.
1 Round of "Macho Man"
50 Double Unders
2 Rounds of "Macho Man"
50 Double Unders
3 Rounds of "Macho Man"
50 Double Unders
4 Rounds of "Macho Man"
50 Double Unders
5 Rounds of "Macho Man"
50 Double Unders
Barbell: 135 / 95 lb
1 Round of "Macho Man":
3 Power Cleans
3 Front Squats
3 Push Jerks
CrossFit WOD, October 25, 2021
30% Of Max Bar Muscle-Ups In :30s
1:00 Rest Between Sets
RX C2B
– We are looking for unbroken sets here.
– Score: Record the number of reps
5 Strict Pull-ups
10 Alternating Single Dumbbell Power Snatches 70 / 50 lb
15 Lateral Dumbbell Burpees
RX 50/35
CrossFit WOD, October 23, 2021
20-18-16-14-12-10-8-6-4-2
Double Dumbbell Squats 50 / 35 lb’s
After Each Round:
2 Rope Climb
100m run
Split reps run together
RX 6 pull-ups for each partner
CrossFit WOD, October 22, 2021
Max Kipping Handstand Push-Ups With A 4/3 Inch Deficit
Max Power Snatches 115 / 85 lb
On the Minute:
7 Toes to Bar
Rest 6 Minutes
AMRAP 7:
Max Bar-Facing Burpees
On the Minute:
7 Push Presses 115 / 85 lb
– SCORE: 2 scores. Reps of power snatches and reps of bar-facing burpees.
