WOD

No WOD available

CrossFit WOD, February 1, 2024

January 31, 2024

CrossFit – Thu, Feb 1

Metcon (Time)

5 Rounds For Time

5 Strict Pull-ups

10 Barbell Roll outs

20 Alt. Lunges

30 AbMat Sit-ups

40 DU

CrossFit WOD, January 31, 2024

January 30, 2024

CrossFit – Wed, Jan 31

Back Squat (3-2-1 x 3 EMOM)

EMOM

Set 1: 3 Back Squats @ 70%

Set 2: 2 Back Squats @ 75%

Set 3: 1 Back Squat @ 80%

Set 4: 3 Back Squats @ 75%

Set 5: 2 Back Squats @ 80%

Set 6: 1 Back Squat @ 85%

Set 7: 3 Back Squats @ 75%

Set 8: 2 Back Squats @ 80%

Set 9: 1 Back Squat @ 85-90%

“Surfer on Acid” (Time)

"Surfer on Acid"
3 RFT:
400m Run
21 Burpees

CrossFit WOD, January 30, 2024

January 29, 2024

CrossFit – Tue, Jan 30

Push Press (6×1 same weight across )

Aim for around 85%

Rest 1-2 minutes between sets

Metcon (Time)

4 Rounds For Time:

30 KBS (24/16KG)

30 Box Jump Overs (24″/20″)

5 Cleans

Round 1: 135/95

Round 2: 155/105

Round 3: 185/125

Round 4: 205/145

cleans can be power or squat

RX: 115/85-135/95-155/105-185/125

CrossFit WOD, January 29, 2024

January 28, 2024

CrossFit – Mon, Jan 29

Choose one lift

In place of OHS, Front Squat

Overhead Squat (6×3 climbing )

On the 2:00 x 6 (3 OHS)

Start around 70% off the rack

Front Squat (6×3 climbing )

On the 2:00 x 6 (3 Front squats)

Start around 70%

Metcon (Time)

For Time:

2 Rounds

1,000/900m Row

25 OHS 45 / 35 lb

20 T2B

CrossFit WOD, January 28, 2024

January 27, 2024

CrossFit – Sun, Jan 28

Metcon (Time)

Partner WOD

AMRAP X 25

20 T2B

30 Wallballs (20/14)

40/30 Cal Row

CrossFit WOD, January 27, 2024

January 26, 2024

CrossFit – Sat, Jan 27

Metcon (Time)

Partner WOD

3 Rounds For Time:

20 Power Cleans 185 / 125

60/48 Calorie Row

RX 155/105

CrossFit WOD, January 26, 2024

January 25, 2024

CrossFit – Fri, Jan 26

Front Squat (Weight)

Set 1: 8 Front Squats @60%

Set 2: 6 Front Squats @70%

Set 3: 4 Front Squats @75%

Set 4: 8 Front Squats @ 60%

Set 5: 6 Front Squats @ 70%

Set 6: 4 Front Squats @ 80%

Rest 1-2 Minutes Between Sets

Daniel (Time)

For Time
50 Pull-Ups
400 meter Run
21 Thrusters (95/65 lb)
800 meter Run
21 Thrusters (95/65 lb)
400 meter Run
50 Pull-Ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
https://www.crossfit.com/workout/2006/06/15#/comments

CrossFit WOD, January 25, 2024

January 24, 2024

CrossFit – Thu, Jan 25

Metcon (Time)

Partner WOD:

Cash-In 130/100 Cal Bike

5 Rounds

40 Push-ups

30 KBS 24/16kg

20 Deadlifts 225 / 155 lb

CrossFit WOD, January 24, 2024

January 23, 2024

CrossFit – Wed, Jan 24

Push Jerk (10×3 same weight for all sets)

On the Minute x 10:

3 Push Jerks * Performed at 65% 1RM

Metcon (Time)

5 Rounds For Time:

500/425m Row

60 DU

30 AbMat Sit-ups

CrossFit WOD, January 23, 2024

January 22, 2024

CrossFit – Tue, Jan 23

Overhead Squat (3×5 add weight each set)

On the 3:00 x 3 Sets:

5 Overhead Squats

Start First Working Set at 75-80% & Build

Off the Rack

Back Squat in place of OHS

Back Squat (Weight)

On the 3:00 x 3 Sets:

5 Back Squats

Start First Working Set at 75% & Build

WOD

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