WOD
CrossFit WOD, October 14, 2023
Partner WOD
2 Rounds:
1,000m Row
40 DB Hang Clean & Jerk 50/35lbs.
50 T2B
Cash-out 1 Mile Run
CrossFit WOD, October 13, 2023
30 squat cleans
30 pull-ups
Run 800 meters
95 lb/65 lb
In honor of Navy Chief Petty Officer Mark Carter, 27, of Virginia Beach, VA who was killed in Iraq 11 December 2007.
https://www.crossfit.com/workout/2009/07/04#/comments
CrossFit WOD, October 12, 2023
5 Rounds For Total Reps:
2 Minutes Echo Bike
2 Minutes Burpees to a target
2 Minutes Shuttle Runs (1 shuttle run = 6 mat lengths down + 6 mat lengths back)
CrossFit WOD, October 11, 2023
Option A: ADV RX
10 Sets of Snatch Complex:
1 Power Snatch
1 OHS
1 Hang Squat Snatch
Rest 1 minute between Sets.
Option B: RX
10 Sets of Clean Complex
1 Power Clean
1 Front Squat
1 Hang Squat Clean
Rest 1 minute between sets
This should be completed unbroken. Use the same weight across. Aim to be at 75%-80% of your 1RM Power Snatch or Clean.
Partner WOD:
AMRAP 20:
100 Wallballs 20/14lbs.
80 DB Snatches 50/35lbs.
60 Box Jumps or Step-ups 24/20″
40 DB Push Press 50/35lbs.
20 Calorie Row
Split reps
The Goal is to complete
-Wallballs in less than 6 minutes
-DB snatches in less than 4 minutes
-Box Jumps in less than 3 minutes
-DB push press in less than 2 minutes
-Row in less than 2 minutes
CrossFit WOD, October 10, 2023
Use the same weight across.
Goal is to be at 80-85% for all sets
3 Rounds For Time:
400m Run
20 T2B
50 DU
CrossFit WOD, October 9, 2023
7 @65%
5 @75%
3 @85%
7 @70%
5 @80%
3 @90%
Rest 1-2 Minutes between sets
5 Rounds:
10 Power Cleans 135/95
10 Bar-Facing Burpees
— Rest 5 minutes —
5 Rounds:
15/12 Calorie Echo Bike
10 Bar-Facing Burpees
30 minute Time Cap
Barbell should not be more than 65% of your power clean. The goal is to take about 1:30 on the cleans. The burpees should take 1 minute or less each round and the bike 1:30 or less.
*Total score includes the rest.
CrossFit WOD, October 7, 2023
Partner WOD
For Time
1 Mile Row
100 Push-ups
1 Mile Row
100 Thrusters 45 / 35 lb
1 Mile Row
CrossFit WOD, October 6, 2023
Partner WOD
For Time:
20 DB Snatches
6,000m Echo Bike
200m Run
40 DB Snatches
4,000m Echo Bike
200m Run
60 DB Snatches
2,000m Echo Bike
200m Run
200m Run
CrossFit WOD, October 5, 2023
3 Rounds For Time:
20 DB Floor Press
14 Mat Lengths of Double DB Walking Lunge
10 Pull-ups
100m Farmers Carry
DB 50 / 35 lbs.
There is no rest so you can choose to use the entire 2 minutes or stop 10-15 seconds early to prepare for the next movement.