WOD
CrossFit WOD, August 6, 2023
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 5, 2023
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
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
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
3K Run
CrossFit WOD, August 3, 2023
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
COBRA
CHILDS POSE
PIGEON
HAMSTRINGS
COUCH
CrossFit WOD, August 2, 2023
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.
AMRAP 15:
30 Wallballs 20/14lb
25/15 Calorie Row
10 Power Cleans 135/95
Echo Bike
Every 2 minutes x 10 Rounds:
20/16 Calories
CrossFit WOD, August 1, 2023
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.
5 Rounds For Time:
12 T2B
400m Run
24 DB Snatches 50/35
Time Cap 25 minutes
CrossFit WOD, July 31, 2023
5 High Box Jumps
Rest 1-2 minutes between sets
Cleans are to be caught above parallel
Reps do not need to be unbroken
You choose your box hight each set
The high box jumps helps develop explosive leg and hip extension
AMRAP 12:
60/40 Calorie Echo Bike
Max Rounds With Remaining …..
30 DU, 1 Front Squat
30 DU, 2 Front Squats
30 DU, 3 Front Squats
…….
Barbell 115/85
-Shoulder and leg fatigue will be the factor
-Bike should take 6:00 or less
-DU 45s or less
-Barbell is taken from the ground
-Yes you can Squat Clean the first Rep
-The Echo Bike Calories are not included
Rowing
(2 SETS) take 4 minutes between sets
10 Rounds
:40s ON
:20s OFF
*Total Calories
CrossFit WOD, July 29, 2023
Partner WOD
For Time
800m Run
30 Deadlifts 155/105
800m Run
30 Power Cleans 155/105
800m Run
30 Front Squats 155/105
CrossFit WOD, July 28, 2023
Set 1: 5 @ 55%
Set 2: 5 @ 65%
Set 3 -4 – 5: 10 @ 70%
Rest 1-2 Minutes Between Sets.
log you 3×10 all at 70%
For Time (18 Minute Cap):
90/75 Calorie Row
75 Hang Power Snatches 75 / 55 lb
60 Toes to Bar
*Partition However You’d Like
PLEASE DO NOT DROP THE 10’s OR THE 15’s FROM OVERHEAD
CrossFit WOD, July 27, 2023
4 Rounds For Total Reps:
2 Minute Echo Bike Calories
2 Minute Row Calories
1 minute shuttle run (down & back = 2)
1 Minute Rest
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%