WOD
CrossFit WOD, September 18, 2021
2 Rounds:
24 thrusters 95/65
24 pull-ups
800m Run
2 Rounds:
18 thrusters 115/85
18 C2B
800m Run
2 Rounds:
12 thrusters 135/95
12 Bar MU
800m Run
ADV RX Barbell
115/85
135/95
165/115
CrossFit WOD, September 17, 2021
ADV RX
12 – 10 – 8 – 8 – 6
RX
9 – 8 – 7 – 7 – 6
10 minute time cap
Off the rack, stay light enough for quality reps
21 Kipping HSPU
12 Power Snatch 95/65
Directly into…..
3 Rounds:
12 Bar-Facing Burpees
12 Power Snatches 95/65
Time Cap 22 minutes
RX Push press with barbell 95/65
CrossFit WOD, September 16, 2021
25 Cal Bike
10 Push-ups
200m Run
10 weighted sit-ups or T2B or GHD’s or Starfish
CrossFit WOD, September 15, 2021
0:00 – 2:00 – 4:00 – 6:00
Max pull-ups
Set 2: 80%
Set 3 & 4: 85%
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs
RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3
Modifications for rope climbs
seated rope pulls or pull-ups or ring rows
CrossFit WOD, September 14, 2021
On the 0:00 4 Pull-ups
On the 0:30 4 Pull-ups
On the 1:00 4 Pull-ups
On the 1:30 3 Pull-ups
On the 2:00 3 Pull-ups
On the 2:30 3 Pull-ups
Set 1: 50 -60%
Set 2: 70%
Set 3 – 5 80%
Climb in weight from set 1 – 3 then same weight for Set 3 – 5.
-Holding the 5 second pause at the bottom is more important than the loading.
– If you need to drop the wight in order to maintain perfect form and adhere to the pause please do so.
18/14 Cal row
Max Wallballs (20/14)
The workout will begin on the Row, and on the 2, 4, 6, 8, 10…. we will perform that same row.
In the remaining time of the 2 minutes accumulate max rep wallballs.
Goal is to have about 1 minute of rowing and 1 minute of wallballs. On average when fresh 30 wallballs can be done in 1 minute. So use this as a baseline to understanding how to approach each time you pick up the ball.
Your row pace should be something that allows you to immediately pick up the wallball. Goal is 10 – 15 minute with a 20 minute time cap.
CrossFit WOD, September 13, 2021
ADV RX
10 – 8 – 7 – 6 – 6
OR
RX
5 – 3 – 3 – 3 – 2
8 minute Time cap for both ADV RX and RX
10 – 8 – 6 – 4 – 2
Bar MU
Devil’s Press 50/35
Double DB Step ups (24/20")
Modifications:
C2B
Pull-ups
Ring Rows
CrossFit WOD, September 11, 2021
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
CrossFit WOD, September 10, 2021
2 High hang power snatch + 2 High hang squat snatch
Light weights
1 Power Snatch + 1 Hang Squat Snatch @65-70% 1RM Snatch
Each rep @90-95% of 1RM Snatch
15 T2B
10 DL 115/85
5 Power Snatch 115/85
ADV RX 155/105
CrossFit WOD, September 9, 2021
Every 25 Calories:
10 Weighted Sit-ups
15 Push-ups
20 StarFish
CrossFit WOD, September 8, 2021
15/12 Cal Assault Bike
12 Double DB Hang Cleans 50/35
9 Burpee Box Jumps (24/20")
All sets off the rack