WOD
CrossFit WOD, September 24, 2021
12 – 10 – 10 – 8 – 6
12 minute time cap
*only log your pull-up reps
– 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
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
All sets off the rack
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.
– 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.