WOD
CrossFit WOD, August 30, 2024
6 Sets
20 crunches
20 Flutter kicks
20 scissors
CrossFit WOD, August 29, 2024
ADV RX: Split Jerk
RX:Push Jerk
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
Log your heaviest lift
– RX –
AMRAP 25:
200m Run
10 Kipping HSPU
15 Burpee box jumps or Burpee step ups
RX DB Push-press 35/20
Scale with lighter weight or push-ups
CrossFit WOD, August 28, 2024
ADV RX: Squat Clean
RX: Power Clean
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
Log your heavy single
Cash In: 100/75 Calorie Echo Bike
Directly into……
25 DU
2-4-6-8-10 Devil’s Press
ADV RX 50/35’s
RX one DB 50/35
CrossFit WOD, August 27, 2024
For load:
Back squat
10-8-8-6-6)
Last two sets of 6 reps are at the same weight.
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Score is total time including your 3 minute rests
CrossFit WOD, August 26, 2024
For Time:
120 Wallballs 20/14
120/100 Calorie Echo Bike
Partition as needed
For load:
ADV RX: Snatch
RX: Strict Press
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle
– Next week, we take a break from a structured cycle and then return the week of September 9.
CrossFit WOD, August 23, 2024
10 minutes to find your heavy set of 3 TNG
– ADV RX –
5 Rounds For Reps
:30 Max T2B :30 Rest
:30 Max OHS :30 Rest 135/95
RX Barbell 115/75
Scaled Barbell 45/35 & hanging leg raises or pick a core movement
CrossFit WOD, August 22, 2024
Saturday October 19th, Sign up Link below:
https://local-comp.com/controller/event/view-all?hiddenEventId=168
For load:
ADRX Split Jerk
RX Push Jerk
2 sets of 3 at 70-80%
3 sets of 2 at 80-90%
4 sets of 1 at 90%+
– Welcome to week seven of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
100 Calorie Row
100 Calorie Bike
1 Mile Jog
Perform in any order but each movement is unpartitioned
Partner WOD
4 Rounds: (18 Minute Time Cap)
15 Front Squats
15 Over the bar Burpees
15 Cal Echo Bike
ADV RX 135/95
Masters RX 115/85
Scaled 95/65
Split reps as needed
If you finish under the time cap max HSWalks for the remainder of the time. Every 10 ft. take 5 seconds off your time. Rx if you fall you start from the beginning of the 10ft mark. Masters and scaled can start where they left off.
CrossFit WOD, August 21, 2024
For load:
ADV RX Squat Clean
RX Power Clean
2 sets of 3 at 70-80%
3 sets of 2 at 80-90%
4 sets of 1 at 90%+
– Welcome to week seven of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
80 – 60 – 40
DB Hang Snatch 50/35
Calorie Bike
AbMat Sit-ups
90 -75 – 60
DB Hang Snatch 50/35
AbMat Sit-ups
Calorie Bike
1-2-3-4-5-6-7-8-9-10:
Front Squat 135/95
200m Run