WOD
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
CrossFit WOD, September 25, 2021
6 Rounds
200m Run
20 C2B
10 Power Cleans 185/125
RX
Pull-ups
155/105
CrossFit WOD, September 24, 2021
12 – 10 – 10 – 8 – 6
12 minute time cap
*only log your pull-up reps
– 3 second pause at the
bottom
– Focus on the pull under the bar to the receiving position
– Think quick to the bottom and stable when you get there.
– Think speed from hips to pulling underneath the bar
– Reps do not need to be TNG
Same concept as the Tall Snatch
10 Hang Power Snatch
10 Deficit HSPU (45/25 plates)
10 OHS
10 Over the bar burpees
Barbell
ADV RX 115/85
RX 75/55
Modifications
Snatches – Hang cleans
OHS – front squats or back squats
HSPU – no deficit or push press with your barbell
CrossFit WOD, September 23, 2021
10 Empty Barbell Bicep Curls
10 Empty Barbell Bent Over Rows
10 Empty Barbell GM
10 Medball Hamstring Curls
20 StarFish
25 Calorie Bike
CrossFit WOD, September 22, 2021
It does not need to be TNG
15 Deadlifts 155/105
12 Box jump overs
9 Push Jerks 155/105
Rest 4 minutes
AMRAP X 8
15 Deadlifts 135/95
12 Box jump overs
9 Push Jerks 135/95
RX
135/95
115/85
CrossFit WOD, September 21, 2021
3 Strict C2B
10 Hollow rocks
10 minute time cap
0:00 5 Strict HSPU
2:00 5 Strict HSPU
4:00 5 Strict HSPU
6:00 5 Strict HSPU
8:00 Max Reps
Modifications
Strict Press
Wall Walks
Push-ups
Box push-ups
200m Row
200m Run
12/9 Cal Bike
12 Dumbbell Hang Squat Cleans (50/35)
CrossFit WOD, September 20, 2021
On the 0:00 5 Pull-ups
On the 0:30 3 Pull-ups
On the 1:00 5 Pull-ups
On the 1:30 3 Pull-ups
On the 2:00 5 Pull-ups
On the 2:30 3 Pull-ups
10 T2B
5 Burpees
200m Run
RX
6 T2B
