WOD

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CrossFit WOD, May 7, 2024

May 6, 2024

CrossFit – Tue, May 7

Back Squat (8×2 Every 2 minutes 75-80%)

Every 2:00 x 8 (2 back squats) 75-80% same weight for all sets

Metcon (Time)

3 Rounds For Time:

20 T2B

200m Run

20 KBS 24/16kg

200m Run

20 Kipping HSPU

200m Run

25 minute Time Cap

RX in place of HSPU – Single DB Hang Clean and Jerk 35/50, 10 on each side alternate however.

CrossFit WOD, May 6, 2024

May 5, 2024

CrossFit – Mon, May 6

Push Jerk (3×6 70% across)

On the 2:00 x 3 (6 Push Jerks) 70% for all 3 sets

Shoulder Press (1 x max reps 80%)

fix reps in WODify

Partner WOD (Time)

Potential BOTL WOD

Cash In: 800m Row

4 Rounds For Time:

20 S2OH

20 Front Squats

20 C2B

Cash Out: 800m Row

Possibly 5 rounds for the competition. We will decide today so please offer feedback

RX 155/105 & C2B, Masters 135/95 & C2B, Scaled 95/65 Pull-ups

RX will click ADV RX

Masters click RX

CrossFit WOD, May 4, 2024

May 3, 2024

CrossFit – Sat, May 4

Metcon (Time)

Partner WOD

3 Rounds For time:

1,000m Row

60 T2B

10 Power Cleans

ADV/Rx 185/125

RX 155/105 & 40 T2B

CrossFit WOD, May 3, 2024

May 2, 2024

CrossFit – Fri, May 3

Front Squat (5×3 across)

Around 80%

Metcon (Time)

For Time:

50 Power Snatches (75/55)

every 2 Minutes 10 Thrusters (starting at the 0:00)

Extra work

4 Rounds for quality

200m jog

4/3 Ring MU

CrossFit WOD, May 2, 2024

May 1, 2024

CrossFit – Thu, May 2

Metcon (Time)

For Time:

200 DU

1 Mile Jog

8 Rope Climbs

CrossFit WOD, May 1, 2024

April 30, 2024

CrossFit – Wed, May 1

Deadlift (5-4-3-2 climbing )

Set 1 & 2: 70%

Set 3 & 4: 75-80%

Metcon (Time)

Cash-In 1,500/1,300m Row

60 burpee box jump overs

30 wallballs (20/14lb)

partition Burpees and Wallballs however you’d like

Goal is sub 15 minutes

CrossFit WOD, April 30, 2024

April 29, 2024

CrossFit – Tue, Apr 30

Back Squat (10×2)

On the 2:00 x 10 sets:

2 Back Squats at 70%

Partner WOD (Time)

Cash-In: 100/80 calorie Echo Bike

5 Rounds of:

30 C2B

40 Push-Ups

50 Sit-Ups

RX Pull-Ups

CrossFit WOD, April 29, 2024

April 28, 2024

CrossFit – Mon, Apr 29

Push Jerk (3×8 )

On the 2:00 x 3:

8 Push Jerks

*start first set at 60% and Build

Shoulder Press (1x max reps 80%)

-1 set to failure at 80%

Change WODIFY to the number of reps you get

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

Hang Cleans

200 m run after each round

ADV RX 155/105

RX 135/95

CrossFit WOD, April 27, 2024

April 26, 2024

CrossFit – Sat, Apr 27

Metcon (Time)

Partner WOD

For Time:

40 KBS 24/16kg
40 Burpee Box Jump Overs
40 Cleans
– 200m run –
30 KBS 24/16kg

30 Burpee Box Jump Overs
30 Clean
– 400m run –
20 KBS 24/16kg
20 Burpee Box Jump Overs
20 Clean

-800m run-

40’s: @weight(135/95)
30’s: @weight(155/105
20’s: @weight(185/125)
Box: 24″/20″

CrossFit WOD, April 26, 2024

April 25, 2024

CrossFit – Fri, Apr 26

Front Squat (1×3 80% 5×3 85%)

Metcon (Time)

3 Rounds For Time:
600m Run
30-20-10 Barbell Reverse Lunges (135/95)
15 T2B

Round 1: Back Rack Lunges
Round 2: Front Rack Lunges
Round 3: Overhead Lunges

Barbell can come off the rack
Time Cap: 18 Minutes

WOD

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