WOD
CrossFit WOD, August 25, 2023
AMRAP 7:
Wallballs 20/14lb
*On the minute 5 Deadlifts 225/155
Starting on deadlifts. Score is total number of wallballs
On the Minute x20
Minute 1: Row Calories
Minute 2: Shuttle Runs
Minute 3: Sit-ups
Minute 4: Rest
Shuttle Run 4 mats is one rep
CrossFit WOD, August 24, 2023
Cash In: 100/80 Calorie Echo Bike
40-30-20
Power Clean 135/95
Push-ups
Cobra
Frog
Pike
Couch
Hip
child’s pose/cobra
CrossFit WOD, August 23, 2023
AMRAP 15:
7 T2B
5 DB Thrusters 50/35
30 DU
5,000m Any machine or mix and match.
ski erg/rower/and echo bike track meters
CrossFit WOD, August 21, 2023
10 Rounds For Time:
10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85
1 Rope Climb
Time Cap: 15 Minutes
RX = 1 Rope climb is 5 C2B
CrossFit WOD, August 19, 2023
Partner WOD
5 Rounds For Time
400m Run
60 Sit-ups
30 Deadlifts 250 / 165 lb
CrossFit WOD, August 17, 2023
7 Rounds:
500/400 Meter Row
12 T2B
CrossFit WOD, August 16, 2023
Record max set
Set 1: 5 Front Squats @ 65%
Set 2: 5 Front Squats @ 73%
Set 3: 5 Front Squats @ 78%
Set 4: 5 Front Squats @ 78%
Set 5: 5 Front Squats @ 78%
Set 6: Max Front Squats @ 78%
Rest 1-2 Minutes Between Sets.
Cash-In 100/80 calorie Bike
Then……
8 Rounds:
8 Single Dumbbell Box Step-ups (24″/20″)
10 Alternating Dumbbell Snatches 50 / 35 lb
CrossFit WOD, August 15, 2023
Strict Pull-ups
On the Minute x 15
Minutes 1-5: 3 Strict Pull-ups
Minutes 6-10: 2 Strict Pull-ups
Minutes 11-15: 1 Strict Pull-up
ADV RX Weighted pull-ups
10 Rounds For Time (30 Minute Cap):
3 Clean and Jerks 155/105
200 Meter Run
1 Round of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats
RX 135/95
Push Press + Box Jumps
8- 55% + 8 box jumps
6- 65% + 6 box jumps
4- 70% + 4 box jumps
8- 65% + 8 box jumps
6- 75% + 6 box jumps
4- 80% + 4 box jumps
1-2 minutes rest