WOD
CrossFit WOD, August 9, 2024
For load:
3-3-3-3-3-3
Deadlift
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
For load:
5-5-5-5-5-5
Deadlift)
For Time:
30 DB Burpee Squat Cleans (devil cleans)
Every 2 Minutes (starting at 0:00)
200m Run
Double DB 50/35
Time Cap 18 Minutes
Chest hits the ground in between the DB NOT on the DB.
CrossFit WOD, August 8, 2024
For load:
ADV RX Split Jerk
RX Push Jerk
4 sets of 3 at 70-80%
3 sets of 2 at 80-90%
2 sets of 1 at 90%+
– Welcome to week five of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
-Off The Rack
– Rest as 2-3 minutes between sets.
For Time:
10-9-8-7-6-5-4-3-2-1 T2B
200/180m Row
Directly into….
15-15-15-15-15-15-15-15-15-15 Sit-ups
200/180m Row
Scale T2B with knee ups or almost T2B
OR
1st core movement leg lifts then 2nd core movement sit-ups
CrossFit WOD, August 7, 2024
For load:
ADV RX Squat Clean
RX Power Clean
4 sets of 3 at 70-80%
3 sets of 2 at 80-90%
2 sets of 1 at 90%+
– Welcome to week five of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
– Squat Cleans can make the 4×3 power cleans if needed. Then the rest of sets and reps squat cleans
– Rest as 2-3 minutes between sets.
2 Muscle-Ups
4 Handstand Push-Ups
8 Kettlebell Swings (2/1.5 pood)
In honor of Chief Petty Officer Nate Hardy, who was killed Sunday February 4th during combat operations in Iraq.
https://www.crossfit.com/workout/2008/02/12#/comments
Scale:
2 Bar MU
4 HSPU
8 KBS
-OR-
2 Pull-ups or RR (strict or kipping)
4 Push-ups
8 KBS
CrossFit WOD, August 6, 2024
1 set:
2:00 bike, row, or ski
10 unweighted good mornings
10 alternating Cossack squats
10 alternating Samson stretches
2:00 bike, row, or ski
For load:
3-3-3-3-3-3
Deadlift
– INTERMEDIATE –
Same as RX’d
– BEGINNER –
For load:
5-5-5-5-5-5
Deadlift)
1 set:
:45 scorpion stretch/side
:30 standing hamstring stretch/leg
:45 table top stretch
EMOM 12:
Min. 1 | :45 max-reps dumbbell deadlifts
Min. 2 | :45 plank hold
CrossFit WOD, August 5, 2024
Dynamic warm-up
2 sets:
:30 jumping jacks
:10 Samson stretch/leg
:30 mountain climbers
:10 Cossack squat stretch/leg
Squat therapy
3 sets:
3 reps of wall-facing squats
– :03 down, :03 hold, then stand.
– Rest :05-:10 between reps.
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– RX –
2 rounds for time:
50 wall-ball shots (14/20 lb) (9/10 ft)
50 sit-ups
– BEGINNER –
2 rounds for time:
25 wall-ball shots (6/10 lb) (9/10 ft)
25 sit-ups
Post-workout
On a 10:00 clock:
Low-ring muscle-up transition practice
1 set:
200-m recovery walk
1:00 couch stretch/leg
2 rounds for time:
50 single-arm dumbbell thrusters (35/50 lb)
50 sit-ups
– Switch arms as needed.
For load:
Snatch, clean or jerk:
3 reps x 4 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 2 sets at 90%+
– Welcome to week five of our Strength I 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 a recent 1-rep-max to find your percentages.
– Take the jerks from a rack.
– Rest as needed between sets.
For load:
Back squat
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 5 back squats. This may not be a 5-rep-max but find your heavy 5-rep lift for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
For time:
400-meter sled drag (25/45 lb)
400-meter sled push
– Plan for around 15:00 for this workout.
– Attach a rope or a ring strap to the sled. As you face the sled, grab the rope or ring strap and walk backward to accumulate 400 meters.
– For both movements, the weight should allow for a smooth, steady pace across the entire 400 meters. You may have to stop 2-3 times, but go unbroken if you can!
AMRAP 15:
15 dumbbell rows, left arm (35/50 lb)
15 dumbbell rows, right arm
50-ft handstand walk
– This skill session is aimed at building strength and skills. This is not meant to be turned into a blazing-hot metcon. Prioritize quality of movement over number of rounds.
– Use the handstand walk to work on a high-skill gymnastics. SoIf you can, move fast and go for big unbroken sets. Otherwise, try to walk as far as possible in 5 attempts. Regardless, this is a great day to practice this movement!
– Challenge yourself with a heavier dumbbell. If you can do all 15 reps in a row at the Rx’d weight, go heavier if possible as long as you can do at least 5 reps in a row without putting the dumbbell down.
Modifications:
– Dumbbell row: Load, reps
– Handstand walk: Handstand walk attempts, wall walks, bear crawls, dumbbell overhead carries
10 rounds for time:
400-meter run
OR
500-meter row
OR
1,000-meter C2 bike
– Rest 2:00 between rounds.
– 30:00-45:00 (including rest).
– Monostructural stamina/conditioning focus.
– Keep all rounds to 2:15 or less.
– Switch between different movements if desired.
– Because you get a 2:00 rest after each round, try to push the pace on each interval at least 90% effort.
– Perform this workout with a partner if you would like. Partner 1 performs a round and partner 2 immediately starts their round when partner 1 finishes. Alternate rounds until you complete 10 rounds each.
CrossFit WOD, August 4, 2024
AMRAP 5:
100-meter jog
10 alternating Spiderman stretches
5 dumbbell strict presses
5 up-downs
5 dumbbell push presses
10 alternating plank reach-throughs
– RX –
20 rounds for time with a partner:
7 push presses (75/115 lb)
100-m run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– INTERMEDIATE –
20 rounds for time with a partner:
7 push presses (65/95 lb)
100-m run
5 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
– BEGINNER –
20 rounds for time with a partner:
5 push presses (35/45 lb)
100-m run
3 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
1 set:
200-m recovery walk
1:00 banded shoulder stretch/arm
20 rounds for time with a partner:
7 double-dumbbell push presses (35/50 lb)
100-meter run
7 burpees
– One partner completes a full round at a time before switching for 10 rounds each.
CrossFit WOD, August 3, 2024
Partner WOD
150 DB Snatches 50/35
150 T2B
150 Burpee Box Jumps 24/20″
Partition However you’d like
CrossFit WOD, August 2, 2024
800m Run, 40 Wallballs
600m Run, 30 Wallballs
400m Run, 20 Wallballs
200m Run, 10 Wallballs
Wallball 20/14 lbs 10/9′
Time Cap: 18 minutes
For load:
Deadlift
10-8-8-6-6)
– Welcome to week four in our Strength deadlift cycle; this is a de-load week.
– Your goal is to use a weight in each set so that you can maintain a solid technique with very little deviation. This loading will vary for each athlete.
– Perform a new set every 3 minutes.
CrossFit WOD, August 1, 2024
For load:
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 70-80%
Welcome to week four. Continue with the same lift for the entire eight weeks.
– Use a recent 1-rep-max to find your percentages.
– Rest 2-3 minutes as needed between sets.
5 Rounds For Time:
40 DU
30 Sit-ups
20 Push-ups
200m Run
CrossFit WOD, July 31, 2024
1 round:
200-meter jog, slow
Skipping high knees
Butt kickers
Lateral jumping jacks/side
Karaoke/side
Bear crawl
Backward bear crawl
200-meter run, faster
– 25 ft out and back of each drill.
1 round:
10 PVC pass throughs
10 scap pull-ups
10 PVC behind-the-neck presses
10 kip swings
10 PVC around the worlds
On a 10:00 clock:
3 hang power snatches
– Build to a heavy set of 3 reps.)
– RX –
3 rounds for time:
10 hang power snatches (65/95 lb)
2 rope climbs
200-m run
– INTERMEDIATE –
3 rounds for time:
10 hang power snatches (55/75 lb)
2 partial rope climbs
200-m run
– BEGINNER –
3 rounds for time:
10 hang power snatches (35/45 lb)
4 pull-to-stands
100-m run
1 set:
1:00 lacrosse ball foot mash/side
:30 scorpion stretch/side
3 rounds for time:
20 alternating dumbbell hang snatches (35/50 lb)
20 V-ups
200-meter run
This is a new movement for us so lets have some Fun : )!
Average 5 Reps per interval gets you done just in time for the time cap. 6-7 reps per interval is the goal but if you feel good try to squeeze in 7-8 once you find your pace.