WOD
CrossFit WOD, September 14, 2024
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009
https://www.wodconnect.com/workouts/small
3 Rounds For Time
1,000 meter Row
50 Burpees
50 Box Jumps (24/20 in)
800 meter Run
Split the meters on the row, split the burpees box jumps and run together
CrossFit WOD, September 13, 2024
On the Minute x 5:
10 Wallballs 20/14 lb
Max Power Snatch 75/55
Rest 2 minutes
On the Minute x 4:
10 Wallballs 20/14 lb
Max Power Snatch 95/65
Rest 2 minutes
On the Minute x 3:
10 Wallballs
Max Power Snatches 115/85
RX DB Snatch
(35/20) (50/35) (70/50)
Score is number of Snatches
CrossFit WOD, September 12, 2024
Pre-workout
3 sets:
7 push presses
– Build to workout weight or slightly over.
– RX –
15-12-9 reps for load:
Push press
– INTERMEDIATE –
15-12-9 reps for load:
Push press
– BEGINNER –
15-12-9 reps for load:
Push press
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side
3 sets:
5-10 unbroken pike push-ups
– Rest :15.
Max-reps unbroken DB push presses (35/50 lb)
– Rest 3:00.
– Use two DBs.
CrossFit WOD, September 11, 2024
3 sets:
200-meter run
5 Spiderman stretches/side
5 Cossack squats/side
10 Russian kettlebell swings
10 kettlebell goblet squats
31 Back Squats (135/95 lb)
12 Power Cleans (185/135 lb)
In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31, 2012
http://www.crossfit.com/mt-archive2/009226.html
1 set:
1:00 foam roll quads
1:00 couch stretch/side
5 rounds for time with a partner:
31 double-DB squats (35/50 lb)
12 double-DB power cleans
CrossFit WOD, September 10, 2024
2 sets:
1:00 row, slow
5 x [2 shoulder taps + 1 push-up]
10 hollow rocks
10 kip swings
– RX –
6 sets:
On a 1:30 clock:
:45 max-calorie row
:15 transition
:30 toes-to-bars
– Rest 3:00 between intervals.
– INTERMEDIATE –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 max-reps toes-to-bars
– Rest 3:00 between intervals.
– BEGINNER –
6 sets:
On a 1:30 clock:
:45 max-calorie row
– Rest :15.
:30 knees raises
– Rest 3:00 between intervals.
Accumulate:
1:00 foam roll calves
1:00 cobra stretch
6 sets:
On a 1:30 clock:
:45 max burpees
:15 transition
:30 v-ups
– Rest 3:00 between intervals.
CrossFit WOD, September 9, 2024
Dynamic skill warm-up
2 sets:
:20 Samson stretch/leg
10 hollow rocks
10 alternating reverse lunges
10 PVC pass-throughs
:10 ring support hold
10 push-ups to down dog
Ring dip
1 round:
5 foot-assisted ring dips
Rest :30
3-5 strict ring dips
Pre-workout
3 sets:
6 overhead squats
3-5 ring dips
– Take the barbell from the ground.
– RX –
AMRAP 10:
6 overhead squats (105/155 lb)
9 strict ring dips
– INTERMEDIATE –
AMRAP 10:
6 overhead squats (75/115 lb)
9 strict toe-assisted ring dips
– BEGINNER –
AMRAP 10:
6 overhead squats (35/45 lb)
9 jumping ring dips
1 set:
1:00 banded shoulder stretch/arm
-AMRAP 10:
6 single-arm DB overhead squats (35/50 lb)
9 hand-release push-ups
– Alternate arms every round.
For load:
Snatch, clean, or jerk:
5 reps x 4 sets at 50-60%
4 reps x 3 sets at 60-70%
– Welcome to week 1 of our Strength I cycle. For the next eight weeks, choose between snatch, clean, or jerk (push or split) and stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use a recent 1-rep-max to find your percentages.
– Take the barbell out of a rack for the jerk.
– Rest as needed between sets.
For load:
Shoulder press
5-5-5-5-5+
– Max reps on the last set.)
– Welcome to week one of our Strength II cycle where we will shoulder press for the next four weeks.
– Find a heavy set of 5 shoulder presses for the day.
– Use the same load for sets 4 and 5, but go for more than 5 reps in that final set without pushing to failure.
5 sets:
Sled push (100 ft)
Sled pull (100 ft)
1:00 sandbag hold at the chest (100/150 lb)
– Add 50/90 lb to the sled.
– Rest 2:00 between sets.
– Plan for 20-25 minutes to complete this session.
– Use a rope to backpedal while you pull the sled and keep the rope on the sled while you push.
– Move as fast as possible on the sled push and pull.
– Use the heaviest bag possible for the sandbag hold. Hang on for as long as possible; however, you should have to break more than once in each set.
EMOM 20:
Min. 1 | :30 double-unders
Min. 2 | Max-distance handstand walk
– This is a great time to practice double-unders and work through frustration if still developing this skill.
– Take your time on the handstand walks. If needed, practice shoulder taps against the wall.
– Advanced athletes should consider using a heavy rope if available.
4 sets for total time:
200-meter jog
400-meter run
100-meter jog
100-meter sprint
– Each run should be a hard effort relative to the distance; avoid pacing.
– There is no rest between sets. Use the 200-meter recovery jog as your rest and then hit the next interval as hard as possible.
– Perform this on a track if you are able.
– This session should take no more than 25 minutes to complete.
CrossFit WOD, September 7, 2024
Partner WOD
25 minute time CAP
5 Rounds
20 bar-facing burpees
20 wall-ball 20/14lbs
Cash Out 800m run
Max-reps hang cleans in the remaining time (185/125) power or squat
RX (155/105)
CrossFit WOD, September 6, 2024
1 Round:
21 Push Press
21 Front Squats
then… 1,000m/900m Row
3 Rounds:
7 Push Press
7 Front Squats
then…. 1,000m/900m Row
7 Rounds:
3 Push Press
3 Front Squats
Barbell 95/65
Goal is sub 18 minutes
4 Rounds
10 GHD’s
10 calories any machine
20 sit-ups
10 calories any machine
– RX –
5 rounds for time with a partner:
31 back squats (95/135 lb)
12 power cleans
– INTERMEDIATE –
5 rounds for time with a partner:
31 back squats (75/115 lb)
12 power cleans
– BEGINNER –
5 rounds for time with a partner:
20 back squats (35/45 lb)
12 hang power cleans