WOD
CrossFit WOD, October 25, 2021
30% Of Max Bar Muscle-Ups In :30s
1:00 Rest Between Sets
RX C2B
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.
CrossFit WOD, October 21, 2021
6 Rounds
500m Row
40 StarFish (total not each leg)
200m run
One rower per team Split meters and sit-up reps. You can do the sit-ups at the same time and run together.
CrossFit WOD, October 20, 2021
10 Hang Power Cleans 115 / 85 lb
30 DU
12/9 Cal Bike
ADV RX 135/95
Threshold
– HANG POWER CLEANS: Unbroken sets. 30s or less.
– DU: About 30s.
– BIKE: 1:15 or less.
– SCORE: Enter split times for all 10 rounds. Overall score will be the sum total of all splits.
CrossFit WOD, October 19, 2021
– Break as many times as needed during the 30s window.
– Score: Reps
RX max kipping C2B
3 Front Squats
All Sets Based on 1RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 80-85%
21 Overhead Squats
800 Meter Run
18 Overhead Squats
600 Meter Run
15 Overhead Squats
400 Meter Run
12 Overhead Squats
200 Meter Run
9 Overhead Squats
ADV RX
Barbell: 95 / 65 lb
RX DB goblet squat 50/35
CrossFit WOD, October 18, 2021
– You can hang from the bar as long as you’d like between reps. As soon as your feet touch the ground, your set is complete.
– Be sure that every rep hits full range of motion: Arms lockout in the bottom with head between the arms and chin gets fully over the bar at the top.
– Score: Total Reps
– Hands will need to start behind the beginning of a section and finish when both hands have fully crossed any line that follows.
– Each 6ft. section will equal 1 rep.
– Score: Total reps completed within the 1:00 window.
RX will be max wall walks
Scaling options
Max strict press DB 50/35
500 Meter Row
12 Burpees
12 Pull-ups
21 Box Jumps or step-ups (24"/20")
CrossFit WOD, October 16, 2021
AMRAP 25
10 Bar MU
50 Wallballs (20 / 14 lb)
1,000m row
CrossFit WOD, October 15, 2021
400m Row
10 Deficit kipping Handstand Push-Ups (25’s/45’s)
RX no deficit
Modification
DB push press 50/35
CrossFit WOD, October 14, 2021
Calorie Bike
Barbell bicep curls
Sit-ups
Leg lifts
Star Fish (total not each side)
Calories Row
– We are looking for unbroken sets here.
– Score: Record the number of reps