WOD
CrossFit WOD, October 7, 2021
– puppy pose
– child’s pose
– scorpion
2 minute row
– shoulder to floor
– cobra
2 minute Bike
– couch stretch
5 wall squats or plate squats
2 minute Bike
– pigeon pose each leg
5 wall squats or plate squats
2 minute Bike
– Laying down knee tucks, tuck one knee at a time
– pike stretch
10 minute any machine conversational pace
CrossFit WOD, October 6, 2021
MAX ROUNDS "DT"
ADV RX 155/105
RX 135/95
Rest 6 Minutes
AMRAP 6:
MAX CALORIE BIKE
DT:
12 DEADLIFTS
9 Hang Cleans
6 Push Jerks
CrossFit WOD, October 5, 2021
20 C2B
50/35 cal bike
30 Pull-ups
1 mile Run or Row 2,000m
40 T2B
CrossFit WOD, October 4, 2021
Power Snatches 135 / 95 lb
After Each Round:
400 Meter Row
2 Rope Climbs
RX 8 C2B Every Round in place of Rope climbs
Modification
8 pull-ups or Ring Rows
CrossFit WOD, October 2, 2021
200 Meter Run
40 Wallballs 20 / 14 lb
3 Rounds:
200 Meter Run
40 T2B
3 Rounds:
200 Meter Run
20 Burpees
CrossFit WOD, October 1, 2021
3 Rounds:
10 Deadlifts (185/125)
100 m Run
15 Kipping HSPU
100m Run
Cash Out: 50/35 Cal Bike
CrossFit WOD, September 30, 2021
10 minute time cap
100 Cal Bike
Every 3 minutes
20 Wallballs 20/14
directly into……..
100 Cal Row
Every 3 minutes
100m Run
Modification for the 100m Run
10 Box Step-ups
CrossFit WOD, September 29, 2021
4 Rounds
AMRAP 4:
30/21 Cal Row
21 KBS (24/16kg)
MAX Distance HSWalk
*each mat length is 1 Rep
4 minute rest between rounds
RX
4 Rounds
AMRAP 4:
12/9 Cal Bike
21 KBS (24/16kg)
MAX Cal Row
4 minute rest between rounds
*Goal is to spend about 2 minutes on the row, 1 minute on the KBS
CrossFit WOD, September 28, 2021
Find a team of three males, females, or co-ed and workout in your costumes for the 3 person Partner workout that will be posted.
We will have a theme this year which is TV
Trunk or Treat for the kids will begin at 5pm.
When: Friday October 29th.
ADV RX
10 – 10 – 8 – 6 – 4
RX
5 – 5 – 4 – 4 – 3
12 minute Time cap
Modification:
Seated Single arm DB Press
5 x 5
1 push press
1 burpee box jump over
2 push press
2 burpee box jump over
3 push press
3 burpee box jump over
…….. continue to add 1 rep to each movement until the 10 minutes are up.
ADV RX Barbell (135/95)
RX Barbell (95/65)
100m Light jog
10 Cal easy Bike
CrossFit WOD, September 27, 2021
ADV RX
10 – 10 – 10 – 10
RX
8 – 8 – 8 – 8
10 minute time cap
3 Back Squats
2 Front Squats
No rest in between movements. Finish your 5 Back Squats and go right into your Front Squat then rest out the rest of the 2 minutes. Repeat for 5 Sets.
Start around 65% and end around 85% of you Front Squat max
12 T2B
21/15 Cal Bike
