WOD
CrossFit WOD, December 4, 2024
Workout 2
3 Person Team
15/12 Calorie Echo Bike
12 Burpees to a target
5 Wall Walks
12/9 Calorie Echo Bike
9 Burpees to a target
3 Wall Walks
9/6 Calorie Echo Bike
6 Burpees to a target
1 Wall Walk
Athlete 1 Starts on the bike, as soon as calories are completed Athlete 2 starts on the bike, as soon as calories are complete athlete 3 starts on thebike. Athletes continue through without pause unless the athlete in front ofthem has not completed the reps ahead. Time ends when the 3rd athlete finishes the last wall walk.
Scaled replace the Wall Walk with 10 slam-balls 30/20lb each round.
Scores will be posted at 6:30
Rx click RX+
Scaled click RX
2 Rounds
25 box jumps
25 double DB S2OH 50/35
CrossFit WOD, December 3, 2024
3 at 70%
2 at 75%
1 at 80%
3 at 75%
2 at 80%
1 at 85%
3 at 80%
2 at 85%
1 at 90%
3 Rounds:
20 pull-ups
10 DB front squats 50/35
200m Run
3×3 weighted pull-ups climbing
3×10 bicep curls across
CrossFit WOD, December 2, 2024
For this week we will have BOTC WOD 1 today and WOD 2 Wednesday. Next week the days will change.
RX (Click ADV RX)
100 DU
5 Clusters 135/95
4 Clusters 135/95
3 Clusters 155/105
2 Clusters 155/105
1 Clusters 175/125
Scaled (CLICK RX
200 Singles
5 Clusters 75/55
4 Clusters 75/55
3 Clusters 95/65
2 Clusters 95/65
1 Clusters 115/85
Everyone in the class will perform this workout but only one score for Scaled and one score for RX will represent your class. Whoever represents the first workout that person’s score cannot be used again until everyone signed up in that class has participated in a team score or individual score. This workout can be represented by a male OR female. You need one RX score and one Scaled score.
We will wait until 6:30 pm to post scores.
3 super sets
8 Strict T2B
15 weighted abmat sit-ups
rest 2 minutes between sets
6 sets:
500m row
rest 1 minute between sets
CrossFit WOD, November 30, 2024
Partner WOD
4 Rounds
30/24 Calorie Row
20 Burpees over rower
200m Farmers Carry 50/35
3 Rounds
30/24 Calorie Row
20 Burpees over rower
200m Farmers Carry 50/35
2 Rounds
30/24 Calorie Row
20 Burpees over rower
CrossFit WOD, November 29, 2024
9:30am only
Partner WOD
4 Rounds For Time:
30 Abmat Sit-ups (both working at the same time)
40-30-20-10 Calorie Bike
40-30-20-10 C2B
Split reps on Bike and C2B with one person working at a time. Both partners do all 30 sit-ups at the same time.
CrossFit WOD, November 28, 2024
9:30am only
Partner WOD
3,000m Row
100 Pull-ups
200 push-ups
300 Air Squats
3,000m Row
Split reps and meters
CrossFit WOD, October 23, 2024
2 rounds:
2:00 row or bike
10 arm swings across
10 alternating arm swings overhead
10 torso twists
10 inchworms
10 push-ups
– RX –
For time:
50 burpees
200 double-unders
50 burpees
– INTERMEDIATE –
For time:
40 burpees
80 double-unders
40 burpees
– BEGINNER –
For time:
25 burpees
100 single-unders
25 burpees
– MASTERS 55+ –
For time:
50 burpees
150 double-unders
50 burpees
Post-workout
Accumulate:
50 alternating wall-facing handstand shoulder taps
Or…
Handstand walk (150 ft)
Accumulate:
1:00 lacrosse ball foot roll/foot
CrossFit WOD, October 22, 2024
Line drill warm-up
50 feet of each:
Jog x 3 laps
Skipping high knees
Lateral shuffle/direction
Toy soldiers
Samson lunges (10 lunges then jog)
Crawling Spiderman lunges (10 lunges then jog)
Bear crawl
Bunny hop
Broad jump (5 jumps then jog)
Burpee broad jump (5 jumps then jog)
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
– INTERMEDIATE –
3 rounds for time:
400-m run
21 Russian KB swings (35/53 lb)
6 pull-ups
– BEGINNER –
3 rounds for time:
200-m run
15 KB swings (18/26 lb)
12 ring rows
– MASTERS 55+ –
3 rounds for time:
400-m run
21 KB swings (26/35 lb)
12 pull-ups
Accumulate:
1:00 foam roll lat/side
3 rounds for time:
400-m run
21 DB swings (35/50 lb)
12 up-downs
CrossFit WOD, October 21, 2024
Junkyard dog warm-up
AMRAP 5:
Partner A: 6 jumps around partner
Partner B: 6 jumps around partner
Partner A: 6 jump over and crawl under partner
Partner B: 6 jump over and crawl under partner
On a 10:00 clock:
Build to a heavy 3-rep power snatch
– Perform touch-and-go reps.
– Rest 1:00-2:00 between lifts. )
– RX –
For time with a partner:
90 snatches (95/135 lb)
– INTERMEDIATE –
For time with a partner:
90 snatches (65/95 lb)
– BEGINNER –
For time with a partner:
60 snatches (35/45 lb)
– MASTERS 55+ –
For time with a partner:
90 snatches (65/95 lb)
1 set:
1:00 banded shoulder stretch/arm
For time with a partner:
150 alternating DB snatches (35/50 lb)
– Non-working partner must be holding a plank.
For load:
Snatch, clean, or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week 7 of our Strength I cycle. Continue to stick with the lift you chose in week 1. You can change the lift in the next 8-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Front squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we will continue to front squat for four total weeks.
– Find a heavy single front squat for the day.
)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.
– Increase loading across as many sets as possible; however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, a medicine ball, a vest, or a weight belt to add weight to the pull-ups.
– If you are not able to perform a strict pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
EMOM 10:
2-4 bar muscle-ups
– Maintain a consistent number of bar muscle-ups throughout the entire EMOM.
– If you do not yet have bar muscle-ups, practice the most challenging pulling movement that you do have: chest-to-bar pull-ups, chin-over-bar pull-ups, or ring rows.
5 rounds for distance:
1:40 on / :20 off
– Rest 2:00.
4 Rounds for distance:
1:40 on / :20 off
– Row, bike, ski, or run.
– If you choose to row, aim to hold a pace just at or barely above your 2,000-meter race pace.
– Try to push the pace just beyond manageable without falling apart.
– Advanced athletes should move faster than they want to and fight to hang on and recover during the 20 seconds of rest.
– Use each 20-second interval to assess how you feel. Either speed up or slow down based on your level of fatigue.
– Finish the fifth and ninth intervals with a faster pace.
– Modification: Effort/intensity
– CHAD1000X Training –
6 sets for time:
100-meter double-kettlebell farmers carry (26/35 lb)
Rest 1:00
100-meter double-kettlebell front-rack carry
Rest 2:00
– 30:00-35:00.
– Scale kettlebell load as needed so you’re able to complete both the farmers carry and front-rack carry in 2 sets or less. Most of your earlier sets should be unbroken.
– Each 100-meter interval should take no longer than 90 seconds.
Aim for 90%