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CrossFit WOD, October 14, 2023

October 13, 2023

CrossFit – Sat, Oct 14

Metcon (Time)

Partner WOD

2 Rounds:

1,000m Row

40 DB Hang Clean & Jerk 50/35lbs.

50 T2B

Cash-out 1 Mile Run

CrossFit WOD, October 13, 2023

October 12, 2023

CrossFit – Fri, Oct 13

Badger (Time)

3 rounds for time of:

30 squat cleans
30 pull-ups
Run 800 meters

95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
https://www.crossfit.com/workout/2009/07/04#/comments

CrossFit WOD, October 12, 2023

October 11, 2023

CrossFit – Thu, Oct 12

Metcon (AMRAP – Reps)

5 Rounds For Total Reps:

2 Minutes Echo Bike

2 Minutes Burpees to a target

2 Minutes Shuttle Runs (1 shuttle run = 6 mat lengths down + 6 mat lengths back)

There is no rest so you can choose to use the entire 2 minutes or stop 10-15 seconds early to prepare for the next movement.

CrossFit WOD, October 11, 2023

October 10, 2023

CrossFit – Wed, Oct 11

Metcon (Weight)

Option A: ADV RX

10 Sets of Snatch Complex:

1 Power Snatch

1 OHS

1 Hang Squat Snatch

Rest 1 minute between Sets.

Option B: RX

10 Sets of Clean Complex

1 Power Clean

1 Front Squat

1 Hang Squat Clean

Rest 1 minute between sets

This should be completed unbroken. Use the same weight across. Aim to be at 75%-80% of your 1RM Power Snatch or Clean.

Metcon (AMRAP – Rounds and Reps)

Partner WOD:

AMRAP 20:

100 Wallballs 20/14lbs.

80 DB Snatches 50/35lbs.

60 Box Jumps or Step-ups 24/20″

40 DB Push Press 50/35lbs.

20 Calorie Row

Split reps

The Goal is to complete

-Wallballs in less than 6 minutes

-DB snatches in less than 4 minutes

-Box Jumps in less than 3 minutes

-DB push press in less than 2 minutes

-Row in less than 2 minutes

CrossFit WOD, October 10, 2023

October 9, 2023

CrossFit – Tue, Oct 10

Back Squat (On the 3:00 x 5 Sets: 3 Back Squats)

Use the same weight across.

Goal is to be at 80-85% for all sets

Metcon (Time)

3 Rounds For Time:

400m Run

20 T2B

50 DU

CrossFit WOD, October 9, 2023

October 8, 2023

CrossFit – Mon, Oct 9

Push Jerk (7-5-3-7-5-3)

7 @65%

5 @75%

3 @85%

7 @70%

5 @80%

3 @90%

Rest 1-2 Minutes between sets

Steel Trap (Time)

5 Rounds:

10 Power Cleans 135/95

10 Bar-Facing Burpees

— Rest 5 minutes —

5 Rounds:

15/12 Calorie Echo Bike

10 Bar-Facing Burpees

30 minute Time Cap

Barbell should not be more than 65% of your power clean. The goal is to take about 1:30 on the cleans. The burpees should take 1 minute or less each round and the bike 1:30 or less.

*Total score includes the rest.

CrossFit WOD, October 7, 2023

October 6, 2023

CrossFit – Sat, Oct 7

Metcon (Time)

Partner WOD

For Time
1 Mile Row
100 Push-ups
1 Mile Row
100 Thrusters 45 / 35 lb

1 Mile Row

CrossFit WOD, October 6, 2023

October 5, 2023

CrossFit – Fri, Oct 6

Metcon (Time)

Partner WOD

For Time:

20 DB Snatches

6,000m Echo Bike

200m Run

40 DB Snatches

4,000m Echo Bike

200m Run

60 DB Snatches

2,000m Echo Bike

200m Run

CrossFit WOD, October 5, 2023

October 4, 2023

CrossFit – Thu, Oct 5

Metcon (Time)

3 Rounds For Time:

20 DB Floor Press
14 Mat Lengths of Double DB Walking Lunge

10 Pull-ups

100m Farmers Carry

DB 50 / 35 lbs.

CrossFit WOD, October 4, 2023

October 3, 2023

CrossFit – Wed, Oct 4

Shoulder Press (5×5 same weight 75-80%)

On the 3:00 x 5 Sets:

5 Strict Press

*Use Same Weight Across

Metcon (AMRAP – Reps)

AMRAP 12:

5 Rounds:
9 T2B
9 Push Press 135 / 95 lb

Directly Into…

Max Calorie Echo Bike

– In the first portion of this workout, you will complete 5 round of T2B and push press. Shoulder and grip fatigue will be factors. In the second portion of the workout, athletes will accumulate as many calories on the bike as possible.

– T2B Reps should be completed in 45s or less each round.

– Push Press. Reps should be completed in 45s or less each round.

– Bike: Athletes should have at least 4 minutes on the bike at the end of this workout.

– Score: Total Bike Calories

WOD

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