WOD

No WOD available

CrossFit WOD, September 13, 2023

September 12, 2023

CrossFit – Wed, Sep 13

Metcon (Time)

5 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups

400 Meter Farmers Carry

3 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups

400 Meter Farmers Carry

1 Round:
15/10 Calorie Echo Bike

the Farmers Carry is done twice
10 Burpee Pull-ups

Dumbbells: 50 / 35 lb’s
Time Cap: 30 Minutes

CrossFit WOD, September 12, 2023

September 11, 2023

CrossFit – Tue, Sep 12

Squat Clean (20×1)

Squat Clean

On the Minute x 20:
1 Squat Clean

*Build Every 2 Sets [10 Weight Jumps]

Metcon (Time)

For Time (15 Minute Cap):

30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run

Barbell: 155 / 105

CrossFit WOD, September 11, 2023

September 10, 2023

CrossFit – Mon, Sep 11

Metcon (Time)

Partner WOD

2,001 Meter Row

343 Double Unders
110 Dumbbell Box Step-ups (20″)
2,977 Meter Row

Dumbbell: 50 / 35 lb

2001: Year
343: Fire Fighters Lost
110: Flights of Stairs Fire Fighters Climbed in World Trade Center
2,977: Lives Lost

CrossFit WOD, September 9, 2023

September 8, 2023

CrossFit – Sat, Sep 9

Metcon (Time)

Partner WOD

3 Rounds

800m Run

30 Wallballs 20/14lbs

3,000m Row

RUN TOGETHER split reps and meters

CrossFit WOD, September 8, 2023

September 7, 2023

CrossFit – Fri, Sep 8

Deadlift (On the 3:00 x 5 sets: 5 deadlifts)

all sets performed at 80-85% same weight across all sets

Metcon (3 Rounds for reps)

3 Rounds x AMRAP 4:

20 Deadlifts 185/135

max box jumps (24/20″)

score is number of total box jumps

Extra Work (AMRAP – Reps)

20 minutes for total calories

1 minute ski erg + 4 minute bike

2 minute ski erg + 3 minute bike

3 minute ski erg + 2 minute bike

4 minute ski erg + 1 minute bike

CrossFit WOD, September 7, 2023

September 6, 2023

CrossFit – Thu, Sep 7

Metcon (Time)

5 Rounds For Time:

40 Sit-ups

3 Rounds of Cindy:

200m Farmers Carry 50/35lbs

1 Round of “Cindy”

5 pull ups

10 push ups

15 air squats

CrossFit WOD, September 6, 2023

September 5, 2023

CrossFit – Wed, Sep 6

Push Jerk (On the 3:00 x 5 sets: 5 push jerks)

same weight across

aim for 75%-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/24 Calorie Row

10 Clean & Jerks 115/85

CrossFit WOD, September 5, 2023

September 4, 2023

CrossFit – Tue, Sep 5

Metcon (Time)

For Time
300 DU
2 Mile Run
100 T2B

*Partition However You’d Like

CrossFit WOD, September 4, 2023

September 3, 2023

CrossFit – Mon, Sep 4

Bert (Time)

For time:
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.

Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.

He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
https://www.crossfit.com/workout/2018/10/26#/comments

You can partner and split the reps

CrossFit WOD, September 2, 2023

September 1, 2023

CrossFit – Sat, Sep 2

Metcon (Time)

Partner WOD ADV RX

Cash-In 800m Run Together

3 Rounds

50 Burpees

40 Pull-ups

30 Pistols

20 KBS 24/16kg

10 HSPU

Cash-out 800m Run Together

Cash-In 800m Run Together

3 Rounds

50 Burpees

40 Pull-ups

30 Air Squats

20 KBS 24/16kg

10 Single Arm KB Push Press 5/arm for each partner

Cash-out 800m Run Together

*split reps

WOD

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