WOD
CrossFit WOD, September 8, 2023
3 Rounds x AMRAP 4:
20 Deadlifts 185/135
max box jumps (24/20″)
score is number of total box jumps
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
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
CrossFit WOD, September 6, 2023
same weight across
aim for 75%-80%
AMRAP 15:
30/24 Calorie Row
10 Clean & Jerks 115/85
CrossFit WOD, September 5, 2023
For Time
300 DU
2 Mile Run
100 T2B
*Partition However You’d Like
CrossFit WOD, September 4, 2023
50 burpees
400-m run
100 push-ups
400-m run
150 walking lunges
400-m run
200 squats
400-m run
150 walking lunges
400-m run
100 push-ups
400-m run
50 burpees
U.S. Marine Cpl. Albert Gettings, 27, of New Castle, Pennsylvania, died on Jan. 5, 2009, while conducting counter-sniper operations in Fallujah, Iraq. Cpl. Gettings was serving as a team leader with the 2nd Battalion, 6th Marine Regiment, 2nd Marine Division, II Marine Expeditionary Force, of Camp Lejeune, North Carolina, at the time of his death.
Every quarter, Cpl. Gettings’ fellow Marines in Fox Company complete a special CrossFit workout in his honor as part of the Cpl. Albert P. Gettings Award ceremony.
He is survived by his wife, Stephanie Palimino; parents, David and Juliet; and sister, Cori.
https://www.crossfit.com/workout/2018/10/26#/comments
You can partner and split the reps
CrossFit WOD, September 2, 2023
Partner WOD ADV RX
Cash-In 800m Run Together
3 Rounds
50 Burpees
40 Pull-ups
30 Pistols
20 KBS 24/16kg
10 HSPU
Cash-out 800m Run Together
RX
Cash-In 800m Run Together
3 Rounds
50 Burpees
40 Pull-ups
30 Air Squats
20 KBS 24/16kg
10 Single Arm KB Push Press 5/arm for each partner
Cash-out 800m Run Together
*split reps
CrossFit WOD, September 1, 2023
Start 1st working set around 75%
For Time:
21-15-9 T2B
50 DU
21-15-9 Hang Power Cleans 115/85
50 DU
The flow of this workout will go like this:
21 T2B then 50 DU 15 T2B then 50 DU……….
CrossFit WOD, August 31, 2023
3 Person Team
1 Round:
4,500m Row (1,500m each)
225 Cal Echo Bike (75 each)
225 Sit-ups (75 each)
Round 2:
3,000m Row (1,000m each)
150 Cal Echo Bike (50 each)
150 Sit-ups (50 each)
Round 3:
2,250m Row (750 each)
75 Cal Echo Bike (25)
75 Sit-ups (25 each)
One person in each station working. Switch when needed. Finish round one then move onto round two then three
CrossFit WOD, August 30, 2023
Rest 1-2 minutes between sets
Start first working set around 80%
5 Rounds
12 Push-Press (135/95)
20 Lunges In place
Any machine
5,000m
CrossFit WOD, August 29, 2023
Set 1: 4 Hang Power cleans @ 70%
Set 2: 3 Hang Power cleans @ 75%
Set 3: 2 Hang Power cleans @ 80%
Set 4: 4 Hang Power cleans @ 75%
Set 5: 3 Hang Power cleans @ 70%
Set 6: 2 Hang Power cleans @ 85%
Set 7: 4 Hang Power Snatch @ 76% 84LB
Set 8: 3 Hang Power Snatch @ 82% 90LB
Set 9: 2 Hang Power Snatch @ 88% 97LB
*Rest 1-2 Minutes Between Sets
*Percentages Based On 1RM Power Snatch
3 Rounds x AMRAP 7:
40 Dumbbell Snatches 50 / 35 lb
800 Meter Run
Max Rope Climbs
Rest 3 Minutes Between Rounds.
all sets performed at 80-85% same weight across all sets