WOD

No WOD available

CrossFit WOD, August 23, 2023

August 22, 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

CrossFit WOD, August 21, 2023

August 20, 2023

CrossFit – Mon, Aug 21

Front Squat (Build to a Heavy set of 3)
Metcon (Time)

10 Rounds For Time:

10-9-8-7-6-5-4-3-2-1 Front Squats 115 / 85
1 Rope Climb

Time Cap: 15 Minutes

RX = 1 Rope climb is 5 C2B
 

CrossFit WOD, August 19, 2023

August 18, 2023

CrossFit – Sat, Aug 19

Metcon (Time)

Partner WOD

5 Rounds For Time

400m Run
60 Sit-ups
30 Deadlifts 250 / 165 lb

CrossFit WOD, August 18, 2023

August 17, 2023

CrossFit – Fri, Aug 18

Push Press (8-6-4)

Push Press + Box Jumps

8- 55% + 8 box jumps
6- 65% + 6 box jumps
4- 70% + 4 box jumps
8- 65% + 8 box jumps
6- 75% + 6 box jumps
4- 80% + 4 box jumps

1-2 minutes rest

CrossFit WOD, August 16, 2023

August 15, 2023

CrossFit – Wed, Aug 16

Front Squat (5×5 then max reps)

Record max set
Set 1: 5 Front Squats @ 65%

Set 2: 5 Front Squats @ 73%

Set 3: 5 Front Squats @ 78%

Set 4: 5 Front Squats @ 78%

Set 5: 5 Front Squats @ 78%

Set 6: Max Front Squats @ 78%
 

Rest 1-2 Minutes Between Sets.
 

Metcon (Time)

Cash-In 100/80 calorie Bike
Then……

8 Rounds:
8 Single Dumbbell Box Step-ups (24″/20″)
10 Alternating Dumbbell Snatches 50 / 35 lb
 

CrossFit WOD, August 15, 2023

August 14, 2023

CrossFit – Tue, Aug 15

Metcon (AMRAP – Reps)

Strict Pull-ups
On the Minute x 15
Minutes 1-5: 3 Strict Pull-ups
Minutes 6-10: 2 Strict Pull-ups
Minutes 11-15: 1 Strict Pull-up

ADV RX Weighted pull-ups

Metcon (Time)

10 Rounds For Time (30 Minute Cap):
3 Clean and Jerks 155/105
200 Meter Run
1 Round of “Cindy”
5 Pull-Ups
10 Push-Ups
15 Air Squats

RX 135/95

CrossFit WOD, August 14, 2023

August 13, 2023

CrossFit – Mon, Aug 14

Back Squat (Weight)

Set 1: 8 Back Squats @ 65%

Set 2: 8 Back Squats @ 65%

Set 3: 8 Back Squats @ 65%

Set 4: 8 Back Squats @ 65%

Set 5: Max Back Squats @ 65%

Metcon (Time)

2 Rounds For Time:

21 Overhead Squats 115 / 85 lb
150 Double Unders
800/700M Row

800m Run

Time Cap: 28 minute time cap
 

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