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CrossFit WOD, August 8, 2023

August 7, 2023

CrossFit – Tue, Aug 8

Push Press (3-3-3-2-2-2-1-1-1)

9 Sets [Building To Heavy]:
3-3-3-2-2-2-1-1-1 Push Press

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ about 75%

Partner rowboat (Time)

Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit WOD, August 7, 2023

August 6, 2023

CrossFit – Mon, Aug 7

Back Squat (5×3 climbing )

5 Sets [Building To Heavy]:

3 Back Squats

*Rest 1-2 Minutes Between Sets

Metcon (Time)

7 Rounds For Time (18 Minute Cap):

7 C2B
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)

Dumbbells: 50 / 35 lb’s

– aim to move through this workout at maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.

– C2B: Reps should take 30s or less to complete.

– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.

– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.

– Score: Total time. If capped, add 1s for every incomplete rep.

Extra Work (Calories)

Echo Bike Conditioning
[2 Sets]:
9 Rounds:
60 Seconds Work
30 Seconds Rest

Rest 4 Minutes Between Sets.

CrossFit WOD, August 6, 2023

August 5, 2023

CrossFit – Sun, Aug 6

Push Press (3-3-3-2-2-2-1-1-1)

9 Sets [Building To Heavy]:
3-3-3-2-2-2-1-1-1 Push Press

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ about 75%

Omar (Time)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

CrossFit WOD, August 5, 2023

August 4, 2023

CrossFit – Sat, Aug 5

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
https://wodwell.com/wod/31-heroes/

CrossFit WOD, August 4, 2023

August 3, 2023

CrossFit – Fri, Aug 4

Push Press (Weight)

Set 1: 3 Push Press @ 85%

Set 2: Max Push Press @ 70%

Set 3: 3 Push Press @ 85%

Set 4: Max Push Press @ 75%

Set 5: 3 Push Press @ 85%

Set 6: Max Push Press @ 80%

Rest 1-2 Minutes Between Sets

Metcon (Time)

For Time:

5 Rounds

10 Hang Power Snatches 95 / 65 lb
6 Bar Facing Burpees
200/150m Row

Please do not drop the barbell from overhead

Extra Work (Time)

3K Run

CrossFit WOD, August 3, 2023

August 2, 2023

CrossFit – Thu, Aug 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Abmat sit-ups

20 DB floor press 50/35

15 Pull-ups

10 Shuttle Runs

Shuttle Run is 8 mat lengths to equal one rep

STRETCH

COBRA

CHILDS POSE

PIGEON

HAMSTRINGS

COUCH

CrossFit WOD, August 2, 2023

August 1, 2023

CrossFit – Wed, Aug 2

Clean and Jerk (Weight)

Set 1: 6 Clean & Jerks @ 60%
Set 2: 4 Clean & Jerks @ 70%
Set 3: 2 Clean & Jerks @ 80%
Set 4: 6 Clean & Jerks @ 65%
Set 5: 4 Clean & Jerks @ 75%
Set 6: 2 Clean & Jerks @ 80%

Set 7: 6 Clean & Jerks @ 70%

Set 8: 4 Clean & Jerks @ 75-80%
Set 9: 2 Clean & Jerks @ 85%

Rest 1-2 Minutes Between Sets.

Goofball (AMRAP – Rounds and Reps)

AMRAP 15:

30 Wallballs 20/14lb

25/15 Calorie Row

10 Power Cleans 135/95

Extra work (Calories)

Echo Bike

Every 2 minutes x 10 Rounds:

20/16 Calories

CrossFit WOD, August 1, 2023

July 31, 2023

CrossFit – Tue, Aug 1

Squat Snatch (6 sets)

12 snatches @45%

10 snatches @55%

8 snatches @65%

12 snatches @50%

10 snatches @60%

8 snatches @70%

Touch and go reps as long as you can, then singles to finish if needed

Rest 1-2 minutes between sets

Back Squat or Bench Press if you are not Squat

snatching.

Even Keeled (Time)

5 Rounds For Time:

12 T2B

400m Run

24 DB Snatches 50/35

Time Cap 25 minutes

CrossFit WOD, July 31, 2023

July 30, 2023

CrossFit – Mon, Jul 31

Power Clean (5×5 @80% same weight across for all sets)

5 High Box Jumps

Rest 1-2 minutes between sets

Cleans are to be caught above parallel

Reps do not need to be unbroken

You choose your box hight each set

The high box jumps helps develop explosive leg and hip extension

12 (AMRAP – Rounds and Reps)

AMRAP 12:

60/40 Calorie Echo Bike

Max Rounds With Remaining …..

30 DU, 1 Front Squat

30 DU, 2 Front Squats

30 DU, 3 Front Squats

…….

Barbell 115/85

-Shoulder and leg fatigue will be the factor

-Bike should take 6:00 or less

-DU 45s or less

-Barbell is taken from the ground

-Yes you can Squat Clean the first Rep

-The Echo Bike Calories are not included

Extra work (AMRAP – Reps)

Rowing

(2 SETS) take 4 minutes between sets

10 Rounds

:40s ON

:20s OFF

*Total Calories

CrossFit WOD, July 29, 2023

July 28, 2023

CrossFit – Sat, Jul 29

Metcon (Time)

Partner WOD

For Time
800m Run
30 Deadlifts 155/105

800m Run
30 Power Cleans 155/105
800m Run
30 Front Squats 155/105

WOD

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