WOD
CrossFit WOD, August 24, 2021
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")
30/21 Calorie Assault Bike
5 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")
30/21 Calorie Assault Bike
3 Rounds:
3 Push Press (155 / 105 lb)
3 Front Squats (155 / 105 lb)
3 Box Jump Overs (30"/24")
RX Barbell (115/85) Box (24/20")
20-30 minutes
**30 minute Time Cap
CrossFit WOD, August 23, 2021
Max legless Rope Climb
RX max rope climbs
AMRAP X 3
Max Cal Row
60/45 Calorie Bike
45 C2B
30 Hang Cleans 135/95
15 Bar-Facing Burpees
ADV RX 155/105
CrossFit WOD, August 21, 2021
10 Rounds:
2 Ring MU
4 Kipping HSPU
8 KBS 32/24 kg
3 Clusters 135/95
RX
10 Round of:
5 C2B or 2 Bar MU
4 Kipping HSPU
8 KBS 24/16kg
3 Clusters 135/95
CrossFit WOD, August 20, 2021
10/8 Calorie Bike
15 Snatches
100m Farmers Carry 24/16kg
200m Run
10/8 CalBike
12 Snatches
100m Farmers Carry 24/16kg
200m Run
10/8 Cal Bike
9 Snatches
100m Farmers Carry 24/16kg
200m Run
ADV RX
Barbell: SNATCHES 75 / 55 lb
RX Can do Snatches 75/55 or Cleans with 95/65
CrossFit WOD, August 19, 2021
8 Empty Barbell Bicep Curls
8 Empty Barbell Strict Press
8 Empty Barbell GM
25 Cal any machine
At the end of Round 1:
1 minute pigeon stretch each leg
At the end of Round 2:
1 minute pike stretch on the floor or standing
At the end of Round 3:
:30 sec quad pull on each leg
:30 sec childs pose
CrossFit WOD, August 18, 2021
2 Front Squats
ADV RX
Set 1 & 2: 115/85
Set 3 & 4: 135/95
Set 5 & 6: 155/105
Set 7 & 8: 165/115
Set 9 & 10: 185/135
RX
Set 1 & 2: 75/55
Set 3 & 4: 95/65
Set 5 & 6: 115/85
Set 7 & 8: 135/95
Set 9 & 10: 155/105
First rep can be a squat clean or a power clean into a front squat
*NOT off the Rack
Score is the weight you do on your last 2 sets and its only rx if you do all the weights leading up to the last 2 sets.
21/15 Cal Row
21 T2B
Rest 4 Minutes
R2: AMRAP 4:
15/12 Cal Row
15 T2B
Rest 4 Minutes
R3: AMRAP 4:
9/6 Cal Row
9 T2B
CrossFit WOD, August 17, 2021
100 DU
30/24 Cal Bike
On the Minute (Starting at 0:00)
7 Deadlifts (175/125)
4 Rounds
5 Mat Lengths HSWalk
10 V-Ups
RX
4 Rounds
10 Double DB Push Jerks (50/35)
10 V-UPS
CrossFit WOD, August 16, 2021
1 Snatch Balance
1 OHS
1 Hang Squat Snatch
Set 1: 40%
Set 2: 45%
Set 3: 50%
Set 4: 55%
Set 5+6+7: 60%
-Rest 1 – 2 minutes between sets
Based off of your 1RM Snatch
1 Clean (Squat or Power)
1 Hang Squat Clean
1 Front Squat
Set 1: 65%
Set 2: 70%
Set 3: 75%
Set 4: 80%
Set 5+6+7: 85%
-Rest 2-3 minutes between sets
Based off of your 1RM Clean
800m Run
Directly into……
2 Rounds of:
5 Ring or Bar MU
5 Snatches or Cleans
Directly into….
50/38 Cal Bike
2 Rounds of:
5 Ring or Bar MU
5 Snatches or Cleans
*Barbell for the Cleans (165/115)
*Barbell for the Snatches (135/95)
RX
800m Run
Directly into……
2 Rounds of:
5 C2B
5 Snatches or Cleans
Directly into….
50/38 Cal Bike
2 Rounds of:
5 C2B
5 Snatches or Cleans
*Barbell for the Cleans (135/95)
*Barbell for the Snatches (115/85)
CrossFit WOD, August 14, 2021
14 Burpees
put your name on the board if you get 14 EMOM
4 Rounds:
1,500m Row
75 Wallballs 20/14lbs
200m Run
CrossFit WOD, August 13, 2021
13 Burpees
AMRAP X 10
12 Synchronized single arm DB Thrusters
12 Synchronized single DB Goblet Squats
12 Synchronized DB Snatch
24 T2B
Male DB’s (70/50)
Female DB’s (40/35)
you get two DB each a different weight. decide which partner is doing which weight for which movement.
3 Ring MU
6 Burpee box Jumps
9/7 Cal Bike
RX
3 Bar MU
Modifications
3 C2B or 3 Pull-ups
