WOD
CrossFit WOD, October 12, 2023
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)
CrossFit WOD, October 11, 2023
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.
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
Use the same weight across.
Goal is to be at 80-85% for all sets
3 Rounds For Time:
400m Run
20 T2B
50 DU
CrossFit WOD, October 9, 2023
7 @65%
5 @75%
3 @85%
7 @70%
5 @80%
3 @90%
Rest 1-2 Minutes between sets
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
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
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
200m Run
CrossFit WOD, October 5, 2023
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
On the 3:00 x 5 Sets:
5 Strict Press
*Use Same Weight Across
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
CrossFit WOD, October 3, 2023
[Building to Heavy Set of 10]:
Set 1: 8 Hang Power Cleans @ 60%
Set 2: 6 Hang Power Cleans @ 65%
Set 3: 4 Hang Power Cleans @ 70%
Set 4 10 Hang Power Cleans [Heavy Set]
Rest 1-2 Minutes Between Sets.
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
RX (115/80), (95/65), (75/55)
CrossFit WOD, October 2, 2023
On the 3:00 x 5 Sets:
5 Back Squats
Use the same weight for all 5 sets
AMRAP 10:
Max Wallballs (20/14)
Every 2 Minutes [Starting at 0:00]:
200m Run
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.