WOD
CrossFit WOD, April 19, 2024
3 rounds for time of:
50 wall-balls
50 lateral burpee box jump-overs
Time cap: 20 minutes
♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box
CrossFit WOD, April 18, 2024
4 rounds for max reps of:
1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest
Barball 135/85
DB 50/35 for box step-ups
CrossFit WOD, April 17, 2024
On the :90s mark x 3 Rounds (18 minutes)
0:00-1:30 7/5 Max Effort Row
1:30-3:00 7/5 Max Effort Ski Erg
3:00-4:30 Choose one of the following gymnastic movements
-Handstand walks 8 mat lengths
-6/4 Ring MU
-8 Wall-facing HSPU
-2 Legless rope climbs
For Time:
3-6-9-12
Power Clean
Calorie Row
Push Jerks
Calorie Row
Barbell 115/85
Please don’t drop the barbell from overhead.
CrossFit WOD, April 16, 2024
1×2 60%
1×2 70%
1×2 80%
1×1 60%
1×1 70%
1×1 80%
6 Rounds For Time:
400m Run
500/450m Row
Rest 1 minute between Rounds
Time Cap 30 minutes
score is total time
Scale the run with bike 20/15 Calories
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments
CrossFit WOD, April 15, 2024
1×2 60%
1×2 70%
1×2 75%
3×2 80%
For Time:
30 T2B
30 Front Squats (135/95)
30/24 Calorie Bike
On the Minute (Starting at 0:00):
6 Lateral Barbell Burpees
*18 Minute Time Cap*
CrossFit WOD, April 13, 2024
Team of 3 For Time
3 Rounds:
600m Team Run
30 Hang Power Snatches 135/95
Directly into…..
15-30-45
Bar-Facing Burpees
Deadlifts 225/155
RX Hang Power Cleans
CrossFit WOD, April 12, 2024
Same weight for all 3 sets
5 Rounds For Time:
5 Power Cleans 135/95
10 Burpee Box Jumps (24″/20″)
10 Pull-ups
10 S2OH 135/95
ADV RX Power Clean (185/125), C2B and deficit HSPU (45/25#plate) in place of S2OH
CrossFit WOD, April 11, 2024
4-6 Rounds No Measure
5 Minute Bike
5 Minute Row
20 Sit-ups
CrossFit WOD, April 10, 2024
Same weight for all 3 sets
5 Rounds For Time:
5 Power Cleans 135/95
10 Burpee Box Jumps (24″/20″)
10 Pull-ups
10 S2OH 135/95
ADV RX Power Clean (185/125), C2B and HSPU in place of S2OH
CrossFit WOD, April 9, 2024
On the 2:00 x 8 sets
2 back squats
Add weight as you go
For Time:
500/450 Meter Row
400 Meter Run
30 Thrusters 75 / 55 lb
—-Rest 4 Minutes
500/450 Meter Row
400 Meter Run
20 Thrusters 95 / 65 lb
—-Rest 4 Minutes
500/450 Meter Row
400 Meter Run
10 Thrusters 115 / 85 lb
Time Cap: 30 Minutes
Adv Rx (95/65) (115/80) (135/95)
Quater-finals I do not recommend doing the strength