WOD
CrossFit WOD, September 21, 2024
Partner WOD
Cash In: 800m Run
4 Rounds:
10 Deadlifts
10 Hang Cleans
10 Front Squats
10 Rope Climbs
Cash Out: 800m Run
Barbell: ADV RX 165/115
Barbell: RX 155/105
Split Reps and run together
CrossFit WOD, September 20, 2024
15-12-9
C2B
HSPU
Box Jumps or Step-ups
400m Run after each round
RX Pull-ups and DB S2OH 35/20
CrossFit WOD, September 19, 2024
1 set:
:30 single-unders
3 inchworms
10 seated leg raises (easy)
10 strict hanging knee raises
1 set:
:30 speed singles
3 inchworms
10 seated leg raises (moderate)
5 strict hanging tuck-ups
1 set:
:30 power singles
3 inchworms
10 seated leg raises (hard)
3-5 strict toes-to-bars
Pre-workout:
3 sets for completion:
5-10 strict toes-to-bars
– RX –
10 rounds for time:
12 KB swings (35/53 lb)
30 double-unders
– 15:00 time cap.
– INTERMEDIATE –
10 rounds for time:
12 KB swings (26/35 lb)
15 double-unders
– 15:00 time cap.
– BEGINNER –
7 rounds for time:
8 KB swings (18/26 lb)
15 single-unders
– 15:00 time cap.
1 set:
1:00 lacrosse ball foot/side
1:00 standing pike stretch
10 rounds for time:
12 DB swings (35/50 lb)
30 double-unders
– 15:00 time cap.
– Use one DB.
10 rounds for time:
12 KB swings (26/35 lb)
30 double-unders
– 15:00 time cap.
CrossFit WOD, September 18, 2024
Pizza delivery warm-up
• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.
• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into the game.
3 rounds:
:45 pizza delivery game
Penalty options:
– Air squats
– Good morning + jumps
– Up-downs
– RX –
5 rounds for distance:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
5 rounds at an easy pace:
:20 row
– Rest :40.
:30 row
– Rest :30.
:40 row
– Rest :20.
:50 row
– Rest :10.
1:00 row
– Rest 1:00.
Accumulate:
1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll lats
5 sets for total distance:
5 rounds
:30 jog
:30 run
– No rest between paces.
– Rest 1:00 between sets.
CrossFit WOD, September 17, 2024
1 set:
200-meter run, slow
:30 alternating hamstring scoops
3 sets:
:30 PVC pass-throughs
:30 alternating Spiderman stretch
:30 Kang squats
100-meter run
1 set:
200-meter run, faster
Every 2:00 for 5 sets:
3 snatches)
– RX –
4 rounds for time:
400-m run
10 squat snatches (95/135 lb)
– INTERMEDIATE –
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
– BEGINNER –
4 rounds for time:
300-m run
5 hang power snatches (35/45 lb)
5 overhead squats
1 set:
1:00 scorpion stretch/side
1:00 child’s pose stretch
4 rounds for time:
400-m run
16 alternating DB squat snatches (35/50 lb)
– Use one DB.
4 rounds for time:
400-m run
10 squat snatches (65/95 lb)
CrossFit WOD, September 16, 2024
– RX –
For time:
30 DB devils presses (35/50 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– INTERMEDIATE –
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
– BEGINNER –
For time:
20 burpees
30 DB step-ups (12 in) (15/25 lb)
– Use 2 dumbbells.
1 set:
1:00 couch stretch/side
1:00 straddle stretch
For time:
30 DB devils presses (20/35 lb)
50 DB step-ups (12 in)
– Use 2 dumbbells.
For load:
Snatch, clean, or jerk:
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%
– Welcome to week two of our Strength I cycle. For the next eight weeks, stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
Every 3:00 for 5 sets:
15 weighted hip extensions (25/45 lb)
Sandbag carry (100 ft) (100/150 lb)
– Choose a load that allows you to perform each set of hip extensions unbroken.
– The sandbag carry should be heavy. Hold the sandbag against your chest/stomach as you walk. Reduce the loading as needed. If the Rx’d loading isn’t heavy enough, feel free to go heavier.
– Substitute the sandbag for a double-kettlebell front-rack carry.
6 sets:
5 toes-to-bars
4 gymnastics kipping pull-ups
3 bar muscle-ups
– Rest as needed between sets.
– Perform all 12 reps without coming down from the bar. Rest as much as needed between sets to maintain this stimulus.
– If necessary, reduce the reps to 4/3/2 or 3/2/1 depending on your capacity.
– Notice the similarities in the kip swing. If you don’t actively press down into the bar in your backswing and/or push away from the top of each rep, expect some difficulty.
5 sets for max-calories:
3:00 Air bike
– Rest 1:00 between sets.
– 30-50 calories each set.
– Consistent paces across the 3-minute effort.
– Build stamina and conditioning.
– Increasing the pace with each effort. Sets 4 and 5 should be at a pace that is challenging to hold for the entire 3 minutes.
– Keep your chest high and push/pull with your arms and legs.
– Substitutions: Echo Bike, Assault Bike, C2 Bike, Ski erg, row, run.
CrossFit WOD, September 14, 2024
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
https://www.wodconnect.com/workouts/small
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Split the meters on the row, split the burpees box jumps and run together
CrossFit WOD, September 13, 2024
On the Minute x 5:
10 Wallballs 20/14 lb
Max Power Snatch 75/55
Rest 2 minutes
On the Minute x 4:
10 Wallballs 20/14 lb
Max Power Snatch 95/65
Rest 2 minutes
On the Minute x 3:
10 Wallballs
Max Power Snatches 115/85
RX DB Snatch
(35/20) (50/35) (70/50)
Score is number of Snatches
CrossFit WOD, September 12, 2024
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
– RX –
15-12-9 reps for load:
Push press
– INTERMEDIATE –
15-12-9 reps for load:
Push press
– BEGINNER –
15-12-9 reps for load:
Push press
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
3 sets:
5-10 unbroken pike push-ups
– Rest :15.
Max-reps unbroken DB push presses (35/50 lb)
– Rest 3:00.
– Use two DBs.
For load:
Shoulder press
3-3-3-3-3+
– Max reps on the last set.
– Welcome to week two of our Strength II cycle where we will continue to shoulder press for four total weeks.
– Find a heavy set of 3 shoulder presses for the day followed by a max-rep set at that load.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.