WOD
CrossFit WOD, November 8, 2023
AMRAP 10:
Row Calories
Every 2 Minutes [Starting at 0:00]:
15 Overhead Squats 95 / 65 lb
please do not drop your barbell
6 Rounds
5 Strict Pull-ups
12 Barbell Curls
12 Strict Press
RX – kipping pull-ups
One Barbell same weight across
25 minute time cap
CrossFit WOD, November 7, 2023
0:00-10:00
1 Mile Run
Max Clean & Jerks (135/95#)
10:00-13:00-REST
13:00-20:00
800m Run
Max Power Snatch (115/80#)
20:00-23:00-REST
23:00-27:00
400m Run
Max Thrusters (95/65#)
CrossFit WOD, November 4, 2023
Partner WOD
5 Rounds For Time:
60/48 Calorie Row
20 Wallballs
Cash-out 1 Mile Run
CrossFit WOD, November 3, 2023
This can be a squat or a power and performed as touch and go reps. Goal is to be around 75-80%
4 Rounds For Time:
30 DU
3 Power Cleans
3 Front Squats
3 Push Jerks
Barbell 135/95
CrossFit WOD, November 2, 2023
6 Rounds For Time:
12 Pull-ups
21 KBS 24/16kg
400m Run
CrossFit WOD, November 1, 2023
6 Rounds For Time:
12 Box Jumps or Step-ups
6 Thrusters 95/65
6 Over the Bar Burpees
200m Run
CrossFit WOD, October 31, 2023
Goal is to be around 85-90%
Partner WOD
40-34-28-22-16 T2B
24/18 Calorie Echo Bike after each round of T2B
OR
30/24 Calorie on Assault Bike
CrossFit WOD, October 30, 2023
Off the rack. Goal is to be around 75-80%
Goal is around 75-80%
4 Rounds For Time:
15 OHS 95/65
400m Row
RX Front Squat same weight
Please do not drop the Barbell from OH
*Barbell is intended to be light.
On the clock Every 2 minutes: Push Jerk
Set 1: 8 Push Jerks @ 60%
Set 2: 6 Push Jerks @ 70%
Set 3: 4 Push Jerks @ 80%
Set 4: 8 Push Jerks @ 60%
Set 5: 6 Push Jerks @ 70%
Set 6: 4 Push Jerks @ 80%
Set 7: 8 Push Jerks @ 65%
Set 8: 6 Push Jerks @ 75%
Set 9: 4 Push Jerks @ 85%