No WOD available

CrossFit WOD, November 18, 2022

CrossFit – Fri, Nov 18

Deadlift (Build to a heavy single)
<p>Suggested warm-up</p><p>3-5 reps @ 50%</p><p>2-3 reps @ 60%</p><p>1-2 reps @ 70%</p><p>1 rep @ 80%</p><p>1 rep @ 85%</p><p>keep building with small jumps until you reach your heavy single</p>
Metcon (Time)
<p>Partner WOD</p><p>50 Ring MU</p><p>100 DB Hang Snatch 50/35</p><p>4,000m Row</p><p> </p><p>RX – Bar MU</p><p>Modifications for MU</p><p>C2B/Pull-ups/Ring Rows</p>

CrossFit WOD, November 17, 2022

CrossFit – Thu, Nov 17

Metcon (AMRAP – Reps)
<p>EMOM X 24 (6 Rounds for Reps)</p><p>Minute 1: max lunges in place</p><p>Minute 2: max burpees to a target</p><p>Minute 3: max sit-ups</p><p>Minute 4: rest</p>

CrossFit WOD, November 16, 2022

CrossFit – Wed, Nov 16

Shoulder Press (Build to a heavy single)
<p>Suggested Warm-up</p><p>Empty Bar 10 strict press</p><p>Light weight 5 strict press</p><p>2-3 presses at next weight jump…. keep building in singles.&nbsp; Make big jumps early on and small ones as you get closer to your max.</p>
Metcon (Time)
<p>5 Rounds For Time:</p><p>30 DU</p><p>10 Deadlifts 185/135</p><p>5 Mat lengths HSWalk</p><p> </p><p>RX</p><p>HSWalk = 5 Devils Press 50/35 lbs.</p><p>Deadlift weight = 155/105</p>

CrossFit WOD, November 14, 2022

CrossFit – Mon, Nov 14

Back Squat (Build to a heavy single)
<p>3-5 set 50%</p><p>2-3 sets 60%</p><p>1-2 sets 70%</p><p>1 sets 80%<br />1 set 85%<br /> </p><p>keep building with small sets until you hit your heavy single</p>
Metcon (Time)
<p>Partner For Time: &nbsp;<br />70 Front Squats 95 / 65 lb<br />60 Front Squats 115 / 85 lb<br />50 Front Squats 135 / 95 lb<br />40 Front Squats 155 / 105 lb&nbsp;</p><p>On the Minute [Starting at 0:00]:&nbsp;<br />At the same time each athlete 5 Bar-Facing Burpees<br /> </p>

CrossFit WOD, November 12, 2022

CrossFit – Sat, Nov 12

Metcon (Time)
<p>Partner WOD</p><p>10 Rounds For Time:</p><p>6 Power Cleans<br />200 Meter Row&nbsp;<br />2 Legless Rope Climb&nbsp;<br /> </p><p>Adv RX rope climbs &amp; 155/105</p><p>RX 5 Pull-ups per person &amp; 135/95</p>

CrossFit WOD, November 11, 2022

CrossFit – Fri, Nov 11

Back Squat (3-4 Sets:
1-2 Reps @ 85-90% of 1RM Back Squat
CHAD (Time)
1,000 Box Step-Ups (20 in)
Wear a Ruck Pack (45/35 lb)
Complete 1,000 box step ups for time. Use a 20 inch box and wear a ruck pack that weighs 45 lbs for men, and 35 lbs for women.

A ruck is a weighted backpack to simulate the gear carried during a hiking expedition.

Score is the time it takes to complete all 1,000 repetitions.

CrossFit WOD, November 10, 2022

CrossFit – Thu, Nov 10

Metcon (Time)
<p>1 Mile Double DB Farmers Carry (50/35)</p><p>Every Break</p><p>5 DB S2OH</p><p> </p>

CrossFit WOD, November 9, 2022

CrossFit – Wed, Nov 9

Shoulder Press (3-4 Sets:
1-2 Reps @ 85-90% of 1RM Strict Press (across)

*Rest As Needed Between Sets

Metcon (Time)
<p>Partner WOD</p><p>For Time:</p><p>80 T2B</p><p>400m&nbsp;Run</p><p>70 V-ups&nbsp;(split reps sit-up at the same time)</p><p>60 Synchronized&nbsp;Bar facing burpees&nbsp;</p><p>400m Run</p><p>50 Synchronized Bar facing Burpees&nbsp;</p><p>30 Front&nbsp;Squats 135/95</p><p> </p><p>Split reps and run together&nbsp;</p>

CrossFit WOD, November 8, 2022

CrossFit – Tue, Nov 8

Power Clean + Push Jerk (5 Sets:
1 Power Clean + 3 Push Jerks   

All Sets Performed @ 75-80% of 1RM Clean & Jerk (across)

Rest As Needed Between Sets. 


Metcon (Time)
<p>5 Rounds For Time:</p><p>9 Clean &amp; Jerks</p><p>30 DU</p><p>9 C2B</p><p>30 Du</p><p> </p><p>barbell ADV RX 115/85 RX 95/65</p>