WOD
CrossFit WOD, September 25, 2023
For Total load
10-8-6-4-2 Back squat
Rest 2-3 minutes between sets
5 Rounds For Time
15 T2B
20 KBS (24/16kg)
30/24 Echo Bike
Time Cap 30 minutes
CrossFit WOD, September 23, 2023
Partner WOD
5 Rounds For Time:
1,000m Row
40 Box Jumps24″/20″
50 Wallballs 20/14lbs
Split reps and run together
CrossFit WOD, September 22, 2023
3 Rounds For Time:
15 Over the bar Burpees
15 Pull-ups
10 Front Squats 135/95
CrossFit WOD, September 21, 2023
3 Rounds For Time
800m Run
50 Sit-ups
25 Push-ups
50 DU
CrossFit WOD, September 20, 2023
On the 2:00 x 5 sets:
2 Push Jerks
Goal is to be around 85-90% of push jerk
For Time:
1,000/900m Row
10 Power Cleans
750/675m Row
10 Power Cleans
500/450m Row
10 Power Cleans
Barbell 135/95
CrossFit WOD, September 15, 2023
Set 1: 10
Set 2: 10
Set 3: 5
Set 4: 5
Set 5: Heavy Set of 5
Rest 1-2 Minutes Between Sets.
3 Rounds For Time:
200 Meter Run
10 Burpees
400 Meter Run
10 Burpees
600 Meter Run
*Rest Equal Time After Each Run
CrossFit WOD, September 14, 2023
AMRAP 14:
7 Thrusters
7 Box Jumps
7 Power Snatches
7 Box Jumps
Barbell: 95 / 65 lb
Box: (24″/20″)
CrossFit WOD, September 13, 2023
5 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups
400 Meter Farmers Carry
3 Rounds:
15/10 Calorie Echo Bike
10 Burpee Pull-ups
400 Meter Farmers Carry
1 Round:
15/10 Calorie Echo Bike
the Farmers Carry is done twice
10 Burpee Pull-ups
Dumbbells: 50 / 35 lb’s
Time Cap: 30 Minutes
CrossFit WOD, September 12, 2023
Squat Clean
On the Minute x 20:
1 Squat Clean
*Build Every 2 Sets [10 Weight Jumps]
For Time (15 Minute Cap):
30 Power Cleans
600 Meter Run
20 Front Squats
600 Meter Run
10 Squat Cleans
600 Meter Run
Barbell: 155 / 105
CrossFit WOD, September 11, 2023
Partner WOD
2,001 Meter Row
343 Double Unders
110 Dumbbell Box Step-ups (20″)
2,977 Meter Row
Dumbbell: 50 / 35 lb
2001: Year
343: Fire Fighters Lost
110: Flights of Stairs Fire Fighters Climbed in World Trade Center
2,977: Lives Lost
On the 2:00 x 5 sets: 2 Deadlifts
Goal is to be around 85-90% 1RM