WOD
CrossFit WOD, October 9, 2023
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.
CrossFit WOD, October 4, 2023
On the 3:00 x 5 Sets:
5 Strict Press
*Use Same Weight Across
AMRAP 12:
5 Rounds:
9 T2B
9 Push Press 135 / 95 lb
Directly Into…
Max Calorie Echo Bike
– In the first portion of this workout, you will complete 5 round of T2B and push press. Shoulder and grip fatigue will be factors. In the second portion of the workout, athletes will accumulate as many calories on the bike as possible.
– T2B Reps should be completed in 45s or less each round.
– Push Press. Reps should be completed in 45s or less each round.
– Bike: Athletes should have at least 4 minutes on the bike at the end of this workout.
– Score: Total Bike Calories
CrossFit WOD, October 3, 2023
[Building to Heavy Set of 10]:
Set 1: 8 Hang Power Cleans @ 60%
Set 2: 6 Hang Power Cleans @ 65%
Set 3: 4 Hang Power Cleans @ 70%
Set 4 10 Hang Power Cleans [Heavy Set]
Rest 1-2 Minutes Between Sets.
27/21 Calorie Row
21 Power Cleans (135/95)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (115/80)
15 Burpee Box Jump Overs (24/20)
Rest 4:00
AMRAP 4:
27/21 Calorie Row
21 Power Cleans (95/65)
15 Burpee Box Jump Overs (24/20)
RX (115/80), (95/65), (75/55)
CrossFit WOD, October 2, 2023
On the 3:00 x 5 Sets:
5 Back Squats
Use the same weight for all 5 sets
AMRAP 10:
Max Wallballs (20/14)
Every 2 Minutes [Starting at 0:00]:
200m Run
CrossFit WOD, September 30, 2023
Partner WOD
5 Rounds For Time:
50 Wallballs 20/14lbs.
30/24 Calorie row
100 DU
CrossFit WOD, September 29, 2023
EMOM x 12
1 Cluster, Build Every 3 sets (4 weight jumps)
Partner WOD
4 Rope Climbs
30/24 cal Echo bike
12 Thrusters (115/85)
Please do not drop the barbells
Rope climbs can be modified with one of the following:
5 T2B, 5 Pull-ups or 6 alt. DB plank rows = 1 climb
CrossFit WOD, September 28, 2023
For Time:
50 sit-ups, 50 box jumps or step ups
50 sit-ups, 40 DB Push-Jerks
50 sit-ups, 100m Farmers Carry
50 sit-ups, 20 DB box step ups
2 DB (50/35lbs)
Box 24/20″
7 @65%
5 @75%
3 @85%
7 @70%
5 @80%
3 @90%
Rest 1-2 Minutes between sets