WOD

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CrossFit WOD, September 2, 2023

CrossFit – Sat, Sep 2

Metcon (Time)

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

CrossFit – Fri, Sep 1

Deadlift (5×3 Build to heavy set of 3)

Start 1st working set around 75%

Metcon (Time)

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

CrossFit – Thu, Aug 31

Metcon (Time)

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

CrossFit – Wed, Aug 30

Shoulder Press (5×3 climbing)

Rest 1-2 minutes between sets

Start first working set around 80%

Metcon

5 Rounds

12 Push-Press (135/95)

20 Lunges In place

Extra Work (Time)

Any machine

5,000m

CrossFit WOD, August 29, 2023

CrossFit – Tue, Aug 29

Power Clean (Weight)

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
 

Metcon (AMRAP – Rounds and Reps)

3 Rounds x AMRAP 7:

40 Dumbbell Snatches 50 / 35 lb
800 Meter Run
Max Rope Climbs

Rest 3 Minutes Between Rounds.
 

CrossFit WOD, August 28, 2023

CrossFit – Mon, Aug 28

Back Squat (5×5 )

Back Squat

5 Sets [Building To Heavy]:
5 Back Squats

*Rest 1-2 Minutes Between Sets
*Start First Working Set @ 75%

Metcon (Time)

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

CrossFit – Sat, Aug 26

Metcon (AMRAP – Rounds and Reps)

Partner WOD

45 minute AMRAP

1,000m Row

50 Burpees

50 Box Jumps

800m Run

CrossFit WOD, August 25, 2023

CrossFit – Fri, Aug 25

Deadlift (5×3 Build to a heavy set of 3)
Metcon (AMRAP – Reps)

AMRAP 7:

Wallballs 20/14lb

*On the minute 5 Deadlifts 225/155

Starting on deadlifts. Score is total number of wallballs

Extra Work (AMRAP – Reps)

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

CrossFit – Thu, Aug 24

Partner WOD (Time)

Cash In: 100/80 Calorie Echo Bike

40-30-20

Power Clean 135/95

Push-ups

Stretch

Cobra

Frog

Pike

Couch

Hip

child’s pose/cobra

CrossFit WOD, August 23, 2023

CrossFit – Wed, Aug 23

Push Jerk (5×5 build to a heavy set of 5)
Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

7 T2B

5 DB Thrusters 50/35

30 DU

Extra Work

5,000m Any machine or mix and match.

ski erg/rower/and echo bike track meters

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