WOD

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CrossFit WOD, October 12, 2024

CrossFit – Sat, Oct 12

Team of Three (Calories)

AMRAP 30

120/90 Calorie Bike

90 Power Snatches 115/85

120/90 Calorie Bike

90 Clean & Jerks 135/95

Max Calorie Bike

-One person works at a time

-Split reps as you’d like

-Mixed Team Calories

– 2 Guys, 1 Girl 110

– 2 Girls, 1 Guy 100

CrossFit WOD, October 11, 2024

CrossFit – Fri, Oct 11

Metcon (7 Rounds for reps)

– RX –
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.

Metcon (Time)

21-15-9

Burpee Pull-ups

Step-ups

CrossFit WOD, October 10, 2024

CrossFit – Thu, Oct 10

General Warm-up

Running line drill warm-up

1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs

241010 (Time)

– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.

– INTERMEDIATE –
Same as Rx’d

– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.

Stretching

1 set:
1:00 foam roll calves
1:00 standing pike stretch

– AT-HOME – (Time)

Same as Rx’d

– MASTERS 55+ – (Time)

Same as Rx’d

CrossFit WOD, October 9, 2024

CrossFit – Wed, Oct 9

General Warm-up

Plyometric warm-up

Progression // Focus
Calf raises // Press onto the toes.
Plate toe taps // Increase speed with each tap.
Step-up // Try to press only off a single leg.
Drop-and-land off of plate // Land in a good squat position.
Step-up + squat landing // Land softly in a good squat position.
Box jump + step-down // Open the hips aggressively.
Box jump + squat landing // Jump off the back of the box and land softly.
Box jump + slow rebound // Push the hips back and heels down as you land.
Multiple box jumps // Keep the knees in line with the toes during the landing on the floor and the box.

Skill Work (Checkmark)

Pre-workout:
On a 10:00 clock:
Low-ring muscle-up practice

241009 (Time)

– RX –
5 rounds for time:
5 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– INTERMEDIATE –
5 rounds for time:
2 ring muscle-ups
10 box jumps (20/24 in)
20 AbMat sit-ups

– BEGINNER –
5 rounds for time:
5 low ring muscle-up transitions
10 box step-ups (12/20 in)
10 AbMat sit-ups

Stretching

1 set:
1:00 banded shoulder stretch/arm

– AT-HOME – (Time)

5 rounds for time:
5 wall walks
10 object jump-overs (20/24 in)
20 sit-ups

– MASTERS 55+ – (Time)

5 rounds for time:
5 burpee chest-to-bar pull-ups
10 box jumps or step-ups (20/24 in)
20 AbMat sit-ups

CrossFit WOD, October 8, 2024

CrossFit – Tue, Oct 8

General Warm-up

3 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, ski, or bike.

2 sets:
5 elbow-to-instep/leg
:30 unweighted good mornings
5-10 step back lunges/leg
5-10 single-leg toe touches/leg

241008 (AMRAP – Rounds and Reps)

– RX –
AMRAP 12:
25/36 cal on any machine
72 double-unders

– INTERMEDIATE –
AMRAP 12:
20/28 cal on any machine
50 double-unders

– BEGINNER –
AMRAP 12:
12/17 cal on any machine
50 single-unders

Good Mornings (Post-workout
4 sets:
10 good mornings
– Start light and build in load as quality mechanics allow.)
Stretching

2 sets:
:30 foam roll IT band/leg
:30 lacrosse ball roll/foot

– AT-HOME – (AMRAP – Rounds and Reps)

AMRAP 12:
400-m run
72 double-unders

– MASTERS 55+ – (AMRAP – Rounds and Reps)

AMRAP 12:
25/36 cal on any machine
50 double-unders

CrossFit WOD, October 7, 2024

CrossFit – Mon, Oct 7

Choose one lift
Power Snatch (Weight)

Power Snatch
2 sets of 5 reps at 50-60%+
5 sets of 4 reps at 60-70%+
3 sets of 3 reps at 70-80%

– Welcome to week three of our Strength cycle. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
– Rest as needed between sets.

Squat Snatch (Weight)

Squat Snatch
2 sets of 5 reps at 50-60%+
5 sets of 4 reps at 60-70%+
3 sets of 3 reps at 70-80%

– Welcome to week three of our Strength cycle. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.

– Rest as needed between sets.

Shoulder Press (Weight)

Strict Press
2 sets of 5 reps at 50-60%+
5 sets of 4 reps at 60-70%+
3 sets of 3 reps at 70-80%

– Welcome to week three of our Strength cycle. Stick with the lift you chose in week one.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the Strict Press
– Rest as needed between sets.

CrossFit WOD, October 5, 2024

CrossFit – Sat, Oct 5

General Warm-up

1 set:
2:00 row or bike, slow

25 ft down and back:
Bear crawl (down)
Samson lunges (back)
Spiderman twist
Side lunges
Crab walk (focus on maintaining high hips)
Inchworm + push-ups

1 set:
2:00 row or bike, moderate

3 rounds:
5 pike push-ups
10 alternating right/left plank shoulder taps to down dog
10 bootstrappers

1 set:
2:00 row or bike, fast

241005 (Time)

– RX –
For time:
20 DB presses (35/50 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– INTERMEDIATE –
For time:
20 DB presses (25/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

– BEGINNER –
For time:
10 DB presses (15/25 lb)
40 air squats
20 DB push presses
30 air squats
30 DB push jerks
20 air squats

Stretching

2 sets:
:30 reach, roll, and lift
20 steps monster walk

– AT-HOME – (Time)

Same as Rx’d

– MASTERS 55+ – (Time)

For time:
20 DB presses (20/35 lb)
80 air squats
30 DB push presses
60 air squats
40 DB push jerks
40 air squats

CrossFit WOD, October 4, 2024

CrossFit – Fri, Oct 4

General Warm-up

1 set:
5-10 sit-ups
5 inchworm + push-ups
10 alternating Cossack squats
5-10 hand-elevated push-ups

1 set:
5-10 tuck-ups
10 up-downs
10 sumo stance squats
5-10 push-ups

1 sets:
5-10 V-ups
10 up-downs to a 6-inch target
10 air squats
5-10 pike push-ups

241004 (Time)

– RX –
21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (14/20 lb) (9/10 ft)

– INTERMEDIATE –
21-15-9 reps for time of:
Knees-to-armpits
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

– BEGINNER –
15-12-9 reps for time of:
Hanging leg raises
Burpees
Wall-ball shots (6/10 lb) (9/10 ft)

Stretching

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg

– AT-HOME – (Time)

21-15-9 reps for time of:
V-ups
Burpees
Single-DB thrusters (35/50 lb)

– MASTERS 55+ – (Time)

21-15-9 reps for time of:
Toes-to-bars
Burpees
Wall-ball shots (10/14 lb) (9/10 ft)

CrossFit WOD, October 3, 2024

CrossFit – Thu, Oct 3

Pick one lift wk 2
Push Jerk (Weight)

Push Jerk
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%

Split Jerk (Weight)

Split Jerk
5 reps x 3 sets at 50-60%
4 reps x 5 sets at 60-70%

“ In Stock” (AMRAP – Reps)

Partner WOD

AMRAP 8 minutes

15 Pull-ups

15 Cleans 185/125

12 C2B

12 Cleans 205/145

…….remaining time

Max BMU

Max Cleans 225/155

Masters

AMRAP 8 minutes

15 Pull-ups

15 Cleans 155/105

12 C2B

12 Cleans 165/115

…….remaining time

Max BMU

Max Cleans 185/125

Scaled

50 KBS 24/16kg

15 Cleans 115/85

40 KBS 24/16kg

12 Cleans 135/95

……remaining time

Max Pull-ups

Max Cleans 155/105

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