WOD
CrossFit WOD, August 20, 2024
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
– RX –
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
– INTERMEDIATE –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
– BEGINNER –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Post-workout
Accumulate:
50 hand-release push-ups
Accumulate:
1:00 banded shoulder stretch/arm
Every 3:00 for 5 sets:
200-m run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
CrossFit WOD, August 19, 2024
Dynamic warm-up
1 set:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
– RX –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
– INTERMEDIATE –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
– BEGINNER –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
2 rounds:
:30 calf roll/side
:30 quad smash/side
As many rounds and reps as possible in 7 minutes of:
5 single-arm dumbbell thrusters (35/50 lb)
15 double-unders
– After each completed round, add 5 thrusters and 15 double-unders.
For load:
Snatch, clean or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
– Maintain consistent set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your gymnastic pressing endurance and your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-ups, dumbbell strict press, handstand push-up negatives
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
CrossFit WOD, August 17, 2024
EMOM 8:
3 hang squat cleans
– Work to a heavy 3-rep for the day.)
– ADV RX-
AMRAP 20 with a partner:
30 front-rack reverse lunges (95/65)
20 push presses
10 bar muscle-ups
– Share work as desired.
– RX-
AMRAP 20 with a partner:
30 front-rack reverse lunges (65/45)
20 push presses
10 C2B
– Share work as desired.
Scale –
AMRAP 20 with a partner:
30 unweighted reverse lunges
20 push presses (45/35)
10 Pull-ups or Ring Rows
– Share work as desired.
You can also substitute BMU with 10 Devils Press
CrossFit WOD, August 16, 2024
30-20-10:
Power Snatch
Front Squat
Lateral Over the Bar Burpees
Barbell: 95 / 65 lb
CrossFit WOD, August 15, 2024
For load:
ADV RX Split Jerk
RX Push Jerk
3 set of 3 at 70-80%
3 sets of 2 at 80-90%
3 sets of 1 at 90%+
– Welcome to week six of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
7 Rounds:
Minute 1: Bike Calories
Minute 2: Row Calories
Minute 3: 100m Run
Minute 4: Rest
Score: Total Calories
CrossFit WOD, August 14, 2024
For load:
ADV RX Squat Clean
RX Power Clean
3 set of 3 at 70-80%
3 sets of 2 at 80-90%
3 sets of 1 at 90%+
– Welcome to week six of our Strength cycle. Continue to stick with the same lift for the entire eight weeks.
AMRAP 15:
15 Box Jumps or Step-ups (24″/20″)
10 Dumbbell Reverse Lunges
5 Strict Pull-ups
Double Dumbbells: 50 / 35 lb’s
CrossFit WOD, August 13, 2024
3 sets:
200-meter jog
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups
For load:
10-10-10-10-10
Bench press
– INTERMEDIATE –
Same as Rx’d
– BEGINNER –
With a light load:
10-10-10-10-10
Bench press)
Post-workout
8 sets:
:20 double-unders
:10 rest
1 set:
1:00 doorway pec stretch/side
1:00 couch stretch/side
5 sets for reps:
10 double-dumbbell shoulder presses
Max-reps unbroken push-ups
– Rest 3:00 between sets.
– Use a heavy dumbbell load.
CrossFit WOD, August 12, 2024
2 sets:
:30 unweighted good mornings
5-10 single-leg toe touches/leg
5 elbow-to-instep/leg
5-10 step back lunges/leg
3 sets:
:30 row (easy pace)
:20 row (moderate pace)
:10 row (fast pace)
Take 10:00 to build to a heavy 5-rep deadlift)
– RX –
AMRAP 10:
15-calorie row
10 deadlifts (125/185 lb)
– INTERMEDIATE –
AMRAP 10:
15-calorie row
10 deadlifts (95/135 lb)
– BEGINNER –
AMRAP 10:
10-calorie row
10 deadlifts (55/75 lb)
2 sets:
:30 Samson stretch/side
:30 elevated pigeon stretch/side
AMRAP 10:
200-meter run
15 double-dumbbell 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 same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
For load:
Back squat
3-3-3-3-3+
– Max reps on the last set.)
– Welcome to week two of our Strength II cycle where we will back squat for the next four weeks.
– Your goal is to find a heavy set of 3 back squats. This may not be a 3-rep-max but find your heavy 3-rep lift 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.
5 sets:
5 bench presses
5 weighted dips
– Rest as needed between sets. Build to your heaviest set of 5 in each movement.
– Use a spotter for this session if possible. If you are alone, be sure to not push to failure and be smart about the load you are lifting.
Record weight for the dips in the notes
For completion:
12 alternating seated dumbbell strict presses
12 strict handstand push-ups
10 alternating seated dumbbell strict presses
10 strict handstand push-ups
8 alternating seated dumbbell strict presses
8 strict handstand push-ups
6 alternating seated dumbbell strict presses
6 strict handstand push-ups
4 alternating seated dumbbell strict presses
4 strict handstand push-ups
– Rest as needed between sets.
– Use a weight for the seated dumbbell press that allows you to go unbroken on each set. Because you are alternating presses, each arm will end up doing half the reps.
– Expect the handstand push-ups to be intentionally challenging. Remember to stay tight and keep your body rigid. Rest as needed to complete the reps.
– Scale handstand push-ups to negatives (cut reps in half), pike push-ups, or push-ups.
3 sets for time:
800-meter run
– Rest 2:00 between sets.
– 13:00-19:00 (including rest).
– 800 meters in under 5 minutes.
– Perform each run at a semi-sustainable pace (around 80-90% effort), rather than an all-out effort to recover enough to hit each set in a similar time.
– Push faster if you can. This will be a great place to turn on the afterburners.
– Try to perform this workout with friends or a training partner for more push and drive to move faster. If you don’t have someone to complete the workout with, wear a watch and have goals for each interval before starting.
– Run modifications: 2,000-m C2 bike or 1,000-m row
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.