WOD

No WOD available

CrossFit WOD, May 16, 2024

CrossFit – Thu, May 16

Metcon (Time)

Partner WOD

6 Rounds For Time:

10 Strict Pull-ups

20 KBS 24/16kg

200m Run

CrossFit WOD, May 15, 2024

CrossFit – Wed, May 15

Metcon (Time)

For Time:

Cash In: 50/40 Calorie Bike

2 Rounds

30 Step ups

50 Wallballs

100 Abmat Sit-ups

CrossFit WOD, May 14, 2024

CrossFit – Tue, May 14

Back Squat (6×2 80-85%)

Every 2:00 x 6 (2 Back Squats) Same weight across

Metcon (Time)

Partner WOD

3,000/2,700m Row

200 DU

100/80 Calorie Bike

200 DU

3,000m Row

CrossFit WOD, May 13, 2024

CrossFit – Mon, May 13

Push Jerk (3×6 climbing)

On the 2:00 x 3:

6 Push Jerks

*start at 70% and Build

Shoulder Press (1 x max reps 85%)
Adderall (AMRAP – Reps)
With a running clock:
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)

10:00-13:00-REST

13:00-20:00
800m Run
Max Power Snatch (115/80#)

20:00-23:00-REST

23:00-27:00
400m Run
Max Thrusters (95/65#)

CrossFit WOD, May 11, 2024

CrossFit – Sat, May 11

Metcon (Time)

Partner WOD

5 Rounds For Time

10 Hang Cleans

20 Over the bar burpees

30 T2B

400m Run

Split Reps run together

Adv RX 185/125

RX 155/105

Scaled 135/95

CrossFit WOD, May 10, 2024

CrossFit – Fri, May 10

Front Squat (6×3 Climbing)
Partner WOD (AMRAP – Reps)

Potential BOTL

RX

AMRAP x 10

30 Ring MU

Max Calorie Bike

Masters

50 Devils Press 50/35

Max Calorie Bike

  • score is calories on the rower and tiebreaker is time it takes to finish the RMU and Devils Press.

Scaled

50 Devils Press DB 35/20

RX click ADV RX

Masters click RX

CrossFit WOD, May 9, 2024

CrossFit – Thu, May 9

Metcon (AMRAP – Reps)

2 Rounds

5 minute Bike

800m Run

5 minute Row

800m Run

Score is Total Calories not for Time

CrossFit WOD, May 8, 2024

CrossFit – Wed, May 8

Deadlift (5×2 Climbing)
Partner WOD (AMRAP – Reps)

Potential BOTL

RX

AMRAP x 10

30 Ring MU

Max Calorie Bike

Masters

50 Devils Press 50/35

Max Calorie Bike

  • score is calories on the rower and tiebreaker is time it takes to finish the RMU and Devils Press.

Scaled

50 Devils Press DB 35/20

RX click ADV RX

Masters click RX

CrossFit WOD, May 7, 2024

CrossFit – Tue, May 7

Back Squat (8×2 Every 2 minutes 75-80%)

Every 2:00 x 8 (2 back squats) 75-80% same weight for all sets

Metcon (Time)

3 Rounds For Time:

20 T2B

200m Run

20 KBS 24/16kg

200m Run

20 Kipping HSPU

200m Run

25 minute Time Cap

RX in place of HSPU – Single DB Hang Clean and Jerk 35/50, 10 on each side alternate however.

CrossFit WOD, May 6, 2024

CrossFit – Mon, May 6

Push Jerk (3×6 70% across)

On the 2:00 x 3 (6 Push Jerks) 70% for all 3 sets

Shoulder Press (1 x max reps 80%)

fix reps in WODify

Partner WOD (Time)

Potential BOTL WOD

Cash In: 800m Row

4 Rounds For Time:

20 S2OH

20 Front Squats

20 C2B

Cash Out: 800m Row

Possibly 5 rounds for the competition. We will decide today so please offer feedback

RX 155/105 & C2B, Masters 135/95 & C2B, Scaled 95/65 Pull-ups

RX will click ADV RX

Masters click RX

FIND US ON FACEBOOK