WOD

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CrossFit WOD, April 26, 2024

April 25, 2024

CrossFit – Fri, Apr 26

Front Squat (1×3 80% 5×3 85%)
Metcon (Time)

3 Rounds For Time:
600m Run
30-20-10 Barbell Reverse Lunges (135/95)
15 T2B

Round 1: Back Rack Lunges
Round 2: Front Rack Lunges
Round 3: Overhead Lunges

Barbell can come off the rack
Time Cap: 18 Minutes

CrossFit WOD, April 25, 2024

April 24, 2024

CrossFit – Thu, Apr 25

Floor Press (4×8 across)
Metcon (Time)

For Time:

100/80 Calorie Bike

2,000/1,800m Row

1 Mile Jog

CrossFit WOD, April 24, 2024

April 23, 2024

CrossFit – Wed, Apr 24

Deadlift (1×3 build to heavy set of 3 TNG)
Donny (Time)
21-15-9-9-15-21 Reps, For Time
Deadlifts (225/155 lb)
Burpees
In honor of U.S. Army Specialist Donald L. Nichols, 21, of Shell Rock, Iowa, died April 13, 2011
http://www.crossfit.com/mt-archive2/008944.html

CrossFit WOD, April 23, 2024

April 22, 2024

CrossFit – Tue, Apr 23

Back Squat (ON THE MINUTE X 12:
2 BACK SQUATS 65% across)
Metcon (Time)

For Time:

400m Run

4 Rounds:

5 Double DB Front Squat 50/35

1 Ring MU

400m Run

3 Rounds:

5 Double DB Front Squats 50/35

5 Bar MU

400m Run

2 Rounds:

5 Double DB Front Squats 50/35

10 C2B

400m Run

1 Round

5 Double DB Front Squats 50/35

15 Pull-ups

Time Cap 25 Minutes

Extra Work

2-2-2-2-1 strict weighted pull-ups

CrossFit WOD, April 22, 2024

April 21, 2024

CrossFit – Mon, Apr 22

Metcon (AMRAP – Reps)

Clean and Jerk

10 at 135/85

10 at 185/125

10 at 225/155

AMRAP AT 245/165

10 minute Time cap

Metcon (Time)

3 Rounds for time:

10 kipping HSPU

20 T2B

then…..

2 Rounds of

10 Strict HSPU

5 Rope Climbs

then….

1 Round of

10 Wall Facing Strict HSPU

20 RMU

15 minute Time Cap

CrossFit WOD, April 20, 2024

April 19, 2024

CrossFit – Sat, Apr 20

TEAM OF 3 (AMRAP – Rounds and Reps)

AMRAP X 30

36/27 Calorie Bike

27 Deadlifts (185/125)

18 Pull-ups

Split reps however you wish

CrossFit WOD, April 19, 2024

April 18, 2024

CrossFit – Fri, Apr 19

Metcon (Time)

3 rounds for time of:

50 wall-balls
50 lateral burpee box jump-overs

Time cap: 20 minutes

♀ 14-lb (6-kg) medicine ball, 9-foot target, 20-inch box
♂ 20-lb (9-kg) medicine ball, 10-foot target, 24-inch box

CrossFit WOD, April 18, 2024

April 17, 2024

CrossFit – Thu, Apr 18

Metcon (AMRAP – Reps)

4 rounds for max reps of:

1 minute of snatches
1 minute of rowing for calories
1 minute of dumbbell box step-ups
1 minute of rest

Barball 135/85

DB 50/35 for box step-ups

CrossFit WOD, April 17, 2024

April 16, 2024

CrossFit – Wed, Apr 17

Choose one workout

Quater-finals I do not recommend doing the strength

Deadlift (5×5 Climbing)
Pre-Quarterfinals Prep

On the :90s mark x 3 Rounds (18 minutes)

0:00-1:30 7/5 Max Effort Row

1:30-3:00 7/5 Max Effort Ski Erg

3:00-4:30 Choose one of the following gymnastic movements

-Handstand walks 8 mat lengths

-6/4 Ring MU

-8 Wall-facing HSPU

-2 Legless rope climbs

Metcon (Time)

For Time:

3-6-9-12

Power Clean

Calorie Row

Push Jerks

Calorie Row

Barbell 115/85

Please don’t drop the barbell from overhead.

CrossFit WOD, April 16, 2024

April 15, 2024

CrossFit – Tue, Apr 16

Choose one lift or do both
Squat Snatch (3×2 )

1×2 60%

1×2 70%

1×2 80%

Clean and Jerk (3×1)

1×1 60%

1×1 70%

1×1 80%

Choose which workout you want to do
Metcon (Time)

6 Rounds For Time:

400m Run

500/450m Row

Rest 1 minute between Rounds

Time Cap 30 minutes

score is total time

Scale the run with bike 20/15 Calories

Jerry (Time)
For Time:
1-Mile Run
2k Row
1-Mile Run
In honor of Sgt Major Jerry Dwayne Patton, 40, died on 15 October 2008 preparing for deployment to Afghanistan.
https://www.crossfit.com/workout/2010/05/09#/comments

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