WOD
CrossFit WOD, October 19, 2024
Partner WOD
3 Rounds For Time:
800m Run
6 Rope Climbs
12 Thrusters 135/95
run together split reps
3 pull-ups or T2B per rope climb
CrossFit WOD, October 18, 2024
EMOM 9:
1 deadlift
)
Every 2 Minutes (Until 65 reps)
20 Box Jumps or Step-ups
Max HSPU
Scale with Push-ups
CrossFit WOD, October 17, 2024
2 sets of 5 reps at 50-60%+
3 sets of 4 reps at 60-70%+
2 sets of 3 reps at 70-80%
Partner
150 Calorie Bike
1,600m Run
partition however
Both partners working on the same movement run together, one bike per team. Split calories and run together
CrossFit WOD, October 16, 2024
2 sets of 5 reps at 50-60%+
3 sets of 4 reps at 60-70%+
2 sets of 3 reps at 70-80%
2 sets of 5 reps at 50-60%+
3 sets of 4 reps at 60-70%+
2 sets of 3 reps at 70-80%
21-15-9
DB Reverse Lunges
Hang Cleans 135/95
Pull-ups
RX 115/85
CrossFit WOD, October 15, 2024
1 set:
5 inchworm + push-ups
5 over/under-the-fence/direction
100-meter jog
1 set:
5 push-ups from the knees
5 elbow-to-instep/leg
100-meter run (faster)
1 set:
5 push-ups
:20 Samson stretch/leg
– RX –
3 rounds for time:
21 push-ups
12 hang power cleans (95/135 lb)
800-m run
– INTERMEDIATE –
3 rounds for time:
15 push-ups
12 hang power cleans (65/95 lb)
800-m run
– BEGINNER –
3 rounds for time:
12 push-ups from the knees
9 hang power cleans (35/45 lb)
400-m run
– MASTERS 55+ –
3 rounds for time:
21 push-ups
12 hang power cleans (65/95 lb)
800-m run
Post-workout:
3 sets:
5-10 V-ups
3-5 log rolls/direction
– Rest as needed.
1 set:
1:00 lacrosse ball chest mash/side
1:00 lacrosse ball shoulder mash/side
21-15-9 reps for time of:
Single-DB thrusters (35/50 lb)
Up-downs to a target (6 in)
CrossFit WOD, October 14, 2024
2 rounds:
200-meter jog
10 toe touches
10 calf raises
10 unweighted good mornings
5 inchworm + 1 push-ups
EMOM 9:
1 deadlift
)
– RX –
10 rounds for time:
30 double-unders
3 deadlifts (205/315 lb)
– INTERMEDIATE –
10 rounds for time:
20 double-unders
3 deadlifts (155/225 lb)
– BEGINNER –
10 rounds for time:
20 single-unders
3 deadlifts (65/95 lb)
– MASTERS 55+ –
10 rounds for time:
20 double-unders
3 deadlifts (165/245 lb)
1 set:
1:00 pigeon/side
1:00 standing calf stretch/side
10 rounds for time:
30 double-unders
7 double-DB deadlifts (35/50 lb)
For load:
Snatch, clean, or jerk:
3 reps x 3 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 3 sets at 90%+
– Welcome to week six of our Strength I cycle. Continue to stick with the lift you chose in week one. You can change the lift in the next eight-week cycle.
– Use a recent one-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Front squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will front squat for four weeks.
– Find a heavy set of 3 front squats for the day.
– Use the same load for sets 4 and 5, but go for more than 3 reps in that final set without pushing to failure.
4 sets for load:
100-meter dumbbell farmers carry
1:00 sandbag bear hug hold
– Use two dumbbells for the farmers carry.
– Relatively heavy grunt work.
– Spend no more than 15 minutes completing this session.
– Rest 10-20 seconds between movements and then as needed between sets.
– Build in load to a heavy set across all movements that leaves you feeling fatigued but able to maintain movement quality.
Modifications:
Farmers carry: Dumbbell box step-ups
Sandbag hold: Load, dumbbell, or kettlebell front-rack hold
3 sets:
:20 ring plank hold (right arm)
:20 ring plank hold (left arm)
:20 L-sit hold
10 strict toes-to-bars
– For the ring plank holds, lower a single ring down to a few inches off the ground. To decrease the difficulty, maintain the rigid body position, but walk your feet forward (making your body more upright as opposed to horizontal).
– To reduce the difficulty of the L-sit, extend a single leg or tuck your knees toward your chest.
– To scale the strict toes-to-bars try to bring your toes or knees up as high as possible.
4 sets on a bike:
500-meter easy-to-moderate pace
500-meter sprint pace
1000-meter standing bike
Rest 3:00
– 22:00-27:00.
– Conditioning through various places and positions on the bike.
– :40-:55 on the 500-meter sprints.
– No more than 4:30 spent on any interval.
– Start at a conversational pace and build into a full sprint.
– Seamlessly perform the entire interval as one cohesive ride without stopping to transition to the next position.
– 500 meters at an easy to moderate pace (1:00-1:20).
– 500 meters at a sprint pace (:40-:55).
– 1000 meters at a standing bike pace (1:40-2:05).
– Modifications: row or ski half the distance.
CrossFit WOD, October 12, 2024
AMRAP 30
120/90 Calorie Bike
90 Power Snatches 115/85
120/90 Calorie Bike
90 Clean & Jerks 135/95
Max Calorie Bike
-One person works at a time
-Split reps as you’d like
-Mixed Team Calories
– 2 Guys, 1 Girl 110
– 2 Girls, 1 Guy 100
CrossFit WOD, October 11, 2024
– RX –
Every 3:00 x 7 sets:
2 power cleans
2 thrusters
– Increase loading across as many sets as possible.
21-15-9
Burpee Pull-ups
Step-ups
CrossFit WOD, October 10, 2024
Running line drill warm-up
1-2 rounds:
Hip rotations – out and around
Hip rotations – in and out
Heel walks
Toe walks
Outside feet
Inside feet
A skips
B skips
C skips
High knees
Butt kicks
Karaoke
Skipping (forward/back/height/length)
Shuttle runs
– RX –
3 rounds for time:
600-m run
Rest 1:00
400-m run
Rest 1:00
200-m run
Rest 1:00
– Score = total time.
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
3 rounds for time:
300-m run
Rest 1:00
200-m run
Rest 1:00
100-m run
Rest 1:00
– Score = total time.
1 set:
1:00 foam roll calves
1:00 standing pike stretch
Same as Rx’d
Same as Rx’d
2 sets of 5 reps at 50-60%+
3 sets of 4 reps at 60-70%+
2 sets of 3 reps at 70-80%