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CrossFit WOD, August 10, 2023

August 9, 2023

CrossFit – Thu, Aug 10

Metcon (Time)

10 Rounds For Time (25 minute Time Cap)

8 Deadlifts (185/135)

6 Strict Ring Dips

4 Strict Pull-ups

200m Run

Stretch

Childs Pose

Cobra

Down Dog

Pigeon

Couch

Frog

Pike (hamstrings)

CrossFit WOD, August 9, 2023

August 8, 2023

CrossFit – Wed, Aug 9

Front Squat (4×5 then 1 set max reps 70% across)

Set 1 5 Reps

Set 2 5 Reps

Set 3 5 Reps

Set 4 5 Reps

Set 5 Reps

Set 6 Max reps

Omar (Time)

For Time
10 Thrusters (95/65 lb)
15 Bar-Facing Burpees
20 Thrusters (95/65 lb)
25 Bar-Facing Burpees
30 Thrusters (95/65 lb)
35 Bar-Facing Burpees
In honor of U.S. Army First Lieutenant Omar Vazquez, 25, of Hamilton, NJ, died of wounds suffered April 22, 2011
http://www.crossfit.com/mt-archive2/008852.html

CrossFit WOD, August 8, 2023

August 7, 2023

CrossFit – Tue, Aug 8

Push Press (3-3-3-2-2-2-1-1-1)

9 Sets [Building To Heavy]:
3-3-3-2-2-2-1-1-1 Push Press

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

Partner rowboat (Time)

Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit WOD, August 7, 2023

August 6, 2023

CrossFit – Mon, Aug 7

Back Squat (5×3 climbing )

5 Sets [Building To Heavy]:

3 Back Squats

*Rest 1-2 Minutes Between Sets

Metcon (Time)

7 Rounds For Time (18 Minute Cap):

7 C2B
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)

Dumbbells: 50 / 35 lb’s

– aim to move through this workout at maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.

– C2B: Reps should take 30s or less to complete.

– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.

– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.

– Score: Total time. If capped, add 1s for every incomplete rep.

Extra Work (Calories)

Echo Bike Conditioning
[2 Sets]:
9 Rounds:
60 Seconds Work
30 Seconds Rest

Rest 4 Minutes Between Sets.

CrossFit WOD, August 6, 2023

August 5, 2023

CrossFit – Sun, Aug 6

Push Press (3-3-3-2-2-2-1-1-1)

9 Sets [Building To Heavy]:
3-3-3-2-2-2-1-1-1 Push Press

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

Omar (Time)

CrossFit WOD, August 5, 2023

August 4, 2023

CrossFit – Sat, Aug 5

31 Heroes (AMRAP – Reps)

31 Minute AMRAP of:

Partner 1:
8 Thrusters, 155# / 105#
6 Rope Climbs, 15 ft.
11 Box Jumps, 30" / 24"

Partner 2:
400m Run with sandbag, 45# / 25#

This is a Partner WOD – Partner #1 will perform the work listed above. Partner #2 will run 400m with a sandbag (45/25). Once Partner #2 returns from the run, Partner #1 will grab the sandbag and begin their 400m, while Partner #2 continues work wherever #1 left off.
https://wodwell.com/wod/31-heroes/

CrossFit WOD, August 4, 2023

August 3, 2023

CrossFit – Fri, Aug 4

Push Press (Weight)

Set 1: 3 Push Press @ 85%

Set 2: Max Push Press @ 70%

Set 3: 3 Push Press @ 85%

Set 4: Max Push Press @ 75%

Set 5: 3 Push Press @ 85%

Set 6: Max Push Press @ 80%

Rest 1-2 Minutes Between Sets

Metcon (Time)

For Time:

5 Rounds

10 Hang Power Snatches 95 / 65 lb
6 Bar Facing Burpees
200/150m Row

Please do not drop the barbell from overhead

Extra Work (Time)

3K Run

CrossFit WOD, August 3, 2023

August 2, 2023

CrossFit – Thu, Aug 3

Metcon (AMRAP – Rounds and Reps)

AMRAP 20:

30 Abmat sit-ups

20 DB floor press 50/35

15 Pull-ups

10 Shuttle Runs

Shuttle Run is 8 mat lengths to equal one rep

STRETCH

COBRA

CHILDS POSE

PIGEON

HAMSTRINGS

COUCH

CrossFit WOD, August 2, 2023

August 1, 2023

CrossFit – Wed, Aug 2

Clean and Jerk (Weight)

Set 1: 6 Clean & Jerks @ 60%
Set 2: 4 Clean & Jerks @ 70%
Set 3: 2 Clean & Jerks @ 80%
Set 4: 6 Clean & Jerks @ 65%
Set 5: 4 Clean & Jerks @ 75%
Set 6: 2 Clean & Jerks @ 80%

Set 7: 6 Clean & Jerks @ 70%

Set 8: 4 Clean & Jerks @ 75-80%
Set 9: 2 Clean & Jerks @ 85%

Rest 1-2 Minutes Between Sets.

Goofball (AMRAP – Rounds and Reps)

AMRAP 15:

30 Wallballs 20/14lb

25/15 Calorie Row

10 Power Cleans 135/95

Extra work (Calories)

Echo Bike

Every 2 minutes x 10 Rounds:

20/16 Calories

CrossFit WOD, August 1, 2023

July 31, 2023

CrossFit – Tue, Aug 1

Squat Snatch (6 sets)

12 snatches @45%

10 snatches @55%

8 snatches @65%

12 snatches @50%

10 snatches @60%

8 snatches @70%

Touch and go reps as long as you can, then singles to finish if needed

Rest 1-2 minutes between sets

Back Squat or Bench Press if you are not Squat

snatching.

Even Keeled (Time)

5 Rounds For Time:

12 T2B

400m Run

24 DB Snatches 50/35

Time Cap 25 minutes

WOD

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