WOD
CrossFit WOD, August 28, 2023
For Time:
30 Front Squats 155 / 105 lb
60 Box Jumps
1,000/900 Meter Row
RX 135/95
This is done in the order shown. Finish each movement before you move to the next one.
– Let’s see if we can hold onto the barbell a little longer than we want to. Aim for 1-4 sets here.
– Ramp up your speed on the rower every 200m or so. There is nothing left after this so let’s push through to the finish.
CrossFit WOD, August 26, 2023
Partner WOD
45 minute AMRAP
1,000m Row
50 Burpees
50 Box Jumps
800m Run
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 18, 2023
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
CrossFit WOD, August 17, 2023
7 Rounds:
500/400 Meter Row
12 T2B
Back Squat
5 Sets [Building To Heavy]:
5 Back Squats
*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%