WOD

No WOD available

CrossFit WOD, September 16, 2021

9/16/21

Metcon
Metcon (Time)
5 Rounds
25 Cal Bike
10 Push-ups
200m Run
10 weighted sit-ups or T2B or GHD’s or Starfish

CrossFit WOD, September 15, 2021

9/15/21

Gymnastics
Metcon (AMRAP – Reps)
Every 2 minutes
0:00 – 2:00 – 4:00 – 6:00
Max pull-ups

Weightlifting
Power Clean (4 sets of: 3 Clean pulls + 1 Power Clean)
Set 1: 75%
Set 2: 80%
Set 3 & 4: 85%

Metcon
Metcon (Time)
5 Rounds For Time:
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

9/14/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups
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

Weightlifting
Front Squat (5 x 3 5 sec pause at the bottom)
Based off of 1 RM Front Squat
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.

Metcon
Metcon (Time)
Every 2 minutes Until 150 Wallball Reps:
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

9/13/21

Gymnastics
Metcon (AMRAP – Reps)
Strict Pull-ups
ADV RX
10 – 8 – 7 – 6 – 6
OR
RX
5 – 3 – 3 – 3 – 2

8 minute Time cap for both ADV RX and RX

Metcon
Metcon (Time)
For Time:
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

9/11/21

Metcon
Always Remembered (Time)
Teams of 2:
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

9/10/21

Weightlifting
Snatch (Snatch Technique)
5 Sets:
2 High hang power snatch + 2 High hang squat snatch

Light weights

Snatch (5 Sets)
5 Sets:
1 Power Snatch + 1 Hang Squat Snatch @65-70% 1RM Snatch
Snatch (3 Sets)
3 Sets Snatch Grip DL w/3 second pause at Mid Thigh before fully standing

Each rep @90-95% of 1RM Snatch

Metcon
Metcon (AMRAP – Reps)
AMRAP 9:
15 T2B
10 DL 115/85
5 Power Snatch 115/85

ADV RX 155/105

CrossFit WOD, September 9, 2021

9/9/21

Metcon
Metcon (Time)
100 Calorie Bike
Every 25 Calories:
10 Weighted Sit-ups
15 Push-ups
20 StarFish

CrossFit WOD, September 8, 2021

9/8/21

Weightlifting
Deadlift (8-6-4-2 Climbing TNG)

Metcon
Metcon (Time)
5 Rounds
15/12 Cal Assault Bike
12 Double DB Hang Cleans 50/35
9 Burpee Box Jumps (24/20")

CrossFit WOD, September 7, 2021

9/7/21

Weightlifting
Front Squat (5 x 3 Tempo)
5 Second Negative each rep. Base off of 1 RM Front Squat
Set 1: 50-60%
Set 2: 70%
Set 3-5: 85%

Metcon
Metcon (Time)
5 Rounds:
20 DU
10 OHS

Directly into…….

1 Round:
30 OHS
100 DU

Barbell
ADV RX 115/85
RX 95/65

Strategy
THE BIG TAKEAWAYS
1. We want to think smooth transitions here in the first part. Our ability to put the rope down and pick the bar up seamlessly will help us get into a good rhythm and not lose time,
2. Let’s reach for a big set on the second section of the workout. Let the goal to be unbroken, but have the smarts to drop a few reps before we would get into trouble if going unbroken isn’t in the cards today.

CrossFit WOD, September 6, 2021

9/6/21
ONLY TWO CLASSES TODAY.
8:30AM and 9:30AM

Happy Labor Day!
Today we honor and recognize the American labor movement and the works and contributions of laborers to the development and achievements of the United States.

Warm-up
Metcon (AMRAP – Reps)
EMOM x 4
6 Pull-ups

Metcon
Metcon (Time)
Partner WOD
5 Rounds
20 Wallballs (30/20)
20 T2B
10 Single Arm Devils Press (70/50)
10 Cleans (175/125)
200m Run

RX
Wallball (20/14)
Barbell (135/95)
DB (50/35)

FIND US ON FACEBOOK

Scroll to Top