WOD

No WOD available

CrossFit WOD, September 11, 2023

September 10, 2023

CrossFit – Mon, Sep 11

Metcon (Time)

Partner WOD

2,001 Meter Row

343 Double Unders
110 Dumbbell Box Step-ups (20″)
2,977 Meter Row

Dumbbell: 50 / 35 lb

2001: Year
343: Fire Fighters Lost
110: Flights of Stairs Fire Fighters Climbed in World Trade Center
2,977: Lives Lost
 

CrossFit WOD, September 9, 2023

September 8, 2023

CrossFit – Sat, Sep 9

Metcon (Time)

Partner WOD

3 Rounds

800m Run

30 Wallballs 20/14lbs

3,000m Row

RUN TOGETHER split reps and meters

CrossFit WOD, September 8, 2023

September 7, 2023

CrossFit – Fri, Sep 8

Deadlift (On the 3:00 x 5 sets: 5 deadlifts)

all sets performed at 80-85% same weight across all sets

Metcon (3 Rounds for reps)

3 Rounds x AMRAP 4:

20 Deadlifts 185/135

max box jumps (24/20″)

score is number of total box jumps

Extra Work (AMRAP – Reps)

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

September 6, 2023

CrossFit – Thu, Sep 7

Metcon (Time)

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

September 5, 2023

CrossFit – Wed, Sep 6

Push Jerk (On the 3:00 x 5 sets: 5 push jerks)

same weight across

aim for 75%-80%

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

30/24 Calorie Row

10 Clean & Jerks 115/85

CrossFit WOD, September 4, 2023

September 3, 2023

CrossFit – Mon, Sep 4

Bert (Time)
For time:
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

September 1, 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

August 31, 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

August 30, 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

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