WOD
CrossFit WOD, July 2, 2020
Minute Row
1 Round of:
5 Push-ups
10 Air Squats
15 AbMat Sit-ups
Score is total Calories
CrossFit WOD, July 1, 2020
5 Devil Presses (50’s/35’s)
10 Over-and-Back Hops Over DB
15 Double DB Squats (50’s/35’s)
10 Over-and-Back Hops Over DB
5 Devil Presses (50’s/35’s)
CrossFit WOD, June 30, 2020
100 DU, 50 Sit-ups
25 Kipping HSPU
80 DU, 40 Sit-ups
20 Kipping HSPU
60 DU, 30 Sit-ups
15 Kipping HSPU
40 DU, 20 Sit-ups
10 Kipping HSPU
20 DU, 10 Sit-ups
5 Kipping HSPU
Every 4 Minutes [Starting at 0:00]: 15/12 Calorie Row
ADV RX as written
RX DU 50, 40, 30, 20, 10 and 95/65 Push Press or HSPU
CrossFit WOD, June 29, 2020
Front Squat "10-8-6-4-2"
On the 3:00 x 5 Sets:
Set 1: 10 Reps
Set 2: 8 Reps
Set 3: 6 Reps
Set 4: 4 Reps
Set 5: 2 Reps
You can squat clean the first rep. Add weight every round. Record your set of 2
6 Bar Muscle-ups
9 Push Presses (135/95)
15 Deadlifts (135/95)
21 Wallballs (20/14)
ADV RX as written
RX C2B and (115/80)
CrossFit WOD, June 27, 2020
Westport swim club 8:15 AM bring a towel and goggles.
20 (25m Laps each) relay style
Bring goggles & towel & dry socks
CrossFit WOD, June 26, 2020
You will need to be prepared for swimming relays. Bring a towel and a dry pair socks and sneakers in case we run afterwards. Most of the work out will be swimming.
1 Low Hang Power Clean
1 Push Jerk
1 Low Hang Squat Clean
1 Split Jerk
Set 1: 65% of 1RM Clean and Jerk
Set 2: 70% of 1RM Clean and Jerk
Sets 3-5: 75% of 1RM Clean and Jerk
-increase loading
-"Low Hang" is defined as just below the knee
-The focus of this piece is to keep the bar close to the body in the clean as your navigate the knees
-These 4 reps are designed to be completed without letting go of the bar
-Rounds begin every 2 minutes [0:00-2:00-4:00-6:00-8:00]
Hang Power Snatch (75/55)
Thrusters (75/55)
CrossFit WOD, June 25, 2020
30/24 Cal Row
200m Run
10 Burpees
CrossFit WOD, June 24, 2020
1 Round:
30 Lateral Barbell Burpees
30 Clean and Jerks (95/65)
[On the 5:00]
2 Rounds:
15 Lateral Barbell Burpees
15 Clean and Jerks (95/65)
[On the 10:00]
3 Rounds:
10 Lateral Barbell Burpees
10 Clean and Jerks (95/65)
Goal is to complete each round in 4 minutes to give yourself one minute rest
3 Sets of 9: Strict Press
3 Sets of 7: Push Press
3 Sets of 5: Push Jerk
After Each Set: 15 Second L-Sit on Parallettes or hanging from Pull-up bar
Work off the rack, choose weights for your presses that allow you to complete each set unbroken
• You can increase in weight with each set or stay at the same weight across
• After each set (9 times) hold for a 15 second L-Sit
CrossFit WOD, June 23, 2020
Buy-In: 1 Mile Run
Directly Into 3 Rounds:
50m Single DB OH Walking Lunge (Left)
50m Single DB OH Walking Lunge (Right)
30 Alternating Pistols
10 Devil’s Press
ADV RX (50/35)
RX (35/20) 60 Air squats in place of pistols
KBS (24/16KG)
Kipping HSPU
After Each Round: 48’ HSWalk (8mats)
ADV RX as written
RX KBS(24/16kg) and DB Push Press and DB bear crawl (50/35)
CrossFit WOD, June 22, 2020
4 Bar MU
8 Front Squats (185/135)
15/10 Cal Row
15 T2B
Rest 3 Minutes
AMRAP 7:
4 Bar MU
8 Front Squats (155/105)
15/10 Cal Row
15 T2B
ADV RX as written
RX R1: (155/105) R2: (135/95) and C2B in place of Bar MU
-Your goal is to try to have a 1 minute rest
-For Example: If the work takes you 3 minutes, you’ll have 1 minute to rest before the next round starts
-Score is the slowest of the 5
-Rounds begin on the [0-4-8-12-16]
OVER-AND-BACK HOPS OVER DB
You’ll hop over 1 db
Over and back is equal to 1 rep [20 total hops]
Strategy:
-The goal is to move with a purpose through these 5 stations
-Since the score is the slowest of the 5 rounds, this should be a hard, but sustainable pace
-More than likely your first round will be the slowest round
-From there, look to hold that speed or find one place to pick up the pace
-In a workout like this, simply increasing your transition time from one movement to the next can help you decrease your score each round
-After the first round, you’ll have a good sense of what to expect and will better understand where you can gain some time.