WOD
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
CrossFit WOD, August 12, 2021
12 Burpees
20 Cal Bike
20 Cal Row
20 Sit-ups
20 Push-ups
CrossFit WOD, August 11, 2021
11 Burpees
Snatch Ladder
ADV RX
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/110
Max Reps @ 185/115
RX:
5 Reps @ 115/65
4 Reps @ 125/75
3 Reps @ 135/80
2 Reps @ 145/85
Max Reps @ 150/90
Clean Ladder
ADV RX
5 Reps @ 165/105
4 Reps @ 185/115
3 Reps @ 215/135
2 Reps @ 235/145
Max Reps @ 245/160
RX:
5 Reps @ 135/85
4 Reps @ 155/95
3 Reps @ 165/105
2 Reps @ 175/115
Max Reps @ 185/125
Round 1
On the 0:00 – 6:00 Minute Mark
150 DU
15 Hang Clean & Jerk (135/95)
100′ HSWalk (17 Mat Lengths)
Rest 6:00 – 12:00
Round 2
On the 12:00 -18:00 Minute Mark
25/20 Cal Row
25 Deficit HSPU 2"
25 Hang Snatch (115/80)
Both workouts are for time with a 6 minute time cap and a 6 minute rest between workouts
RX
Round 1
On the 0:00 – 6 minute mark
2 ROUNDS
50 DU
8 Hang Clean & Jerk 115/75
20 Wallballs
Rest 6 – 12:00
round 2 for time
On the 12:00 – 18:00
2 Rounds
12/9 Cal Row
12 S2OH 95/65
12 Hang Snatches 95/65
