WOD

No WOD available

CrossFit WOD, September 21, 2023

September 20, 2023

CrossFit – Thu, Sep 21

Metcon (Time)

3 Rounds For Time

800m Run

50 Sit-ups

25 Push-ups

50 DU

CrossFit WOD, September 20, 2023

September 19, 2023

CrossFit – Wed, Sep 20

Push Jerk (5×2 same weight for all 5 sets)

On the 2:00 x 5 sets:

2 Push Jerks

Goal is to be around 85-90% of push jerk

Metcon (Time)

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

September 14, 2023

CrossFit – Fri, Sep 15

Deadlift (Weight)

Set 1: 10

Set 2: 10

Set 3: 5

Set 4: 5

Set 5: Heavy Set of 5

Rest 1-2 Minutes Between Sets.

Metcon (Time)

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

September 13, 2023

CrossFit – Thu, Sep 14

Metcon (AMRAP – Rounds and Reps)

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

September 12, 2023

CrossFit – Wed, Sep 13

Metcon (Time)

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

September 11, 2023

CrossFit – Tue, Sep 12

Squat Clean (20×1)

Squat Clean

On the Minute x 20:
1 Squat Clean

*Build Every 2 Sets [10 Weight Jumps]

Metcon (Time)

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

September 10, 2023

CrossFit – Mon, Sep 11

Metcon (Time)

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

CrossFit WOD, September 9, 2023

September 8, 2023

CrossFit – Sat, Sep 9

Metcon (Time)

Partner WOD

3 Rounds

800m Run

30 Wallballs 20/14lbs

3,000m Row

RUN TOGETHER split reps and meters

CrossFit WOD, September 8, 2023

September 7, 2023

CrossFit – Fri, Sep 8

Deadlift (On the 3:00 x 5 sets: 5 deadlifts)

all sets performed at 80-85% same weight across all sets

Metcon (3 Rounds for reps)

3 Rounds x AMRAP 4:

20 Deadlifts 185/135

max box jumps (24/20″)

score is number of total box jumps

Extra Work (AMRAP – Reps)

20 minutes for total calories

1 minute ski erg + 4 minute bike

2 minute ski erg + 3 minute bike

3 minute ski erg + 2 minute bike

4 minute ski erg + 1 minute bike

CrossFit WOD, September 7, 2023

September 6, 2023

CrossFit – Thu, Sep 7

Metcon (Time)

5 Rounds For Time:

40 Sit-ups

3 Rounds of Cindy:

200m Farmers Carry 50/35lbs

1 Round of “Cindy”

5 pull ups

10 push ups

15 air squats

WOD

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