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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
 

CrossFit WOD, August 12, 2023

August 11, 2023

CrossFit – Sat, Aug 12

Metcon (Time)

Cash In: 200/150 Calorie Echo Bike

5 Rounds

24 Burpee Box Jumps 24/20″

1,000/800m Row

10 Hang Snatch 95/65

CrossFit WOD, August 11, 2023

August 10, 2023

CrossFit – Fri, Aug 11

Clean and Jerk (Build to heavy set of 3 TnG)
Metcon (AMRAP – Rounds and Reps)

AMRAP X 12

2 Squat Cleans 135/95

40 DU

8 T2B

***Add 2 Squat Cleans every round

CrossFit WOD, August 10, 2023

August 9, 2023

CrossFit – Thu, Aug 10

Metcon (Time)

10 Rounds For Time (25 minute Time Cap)

8 Deadlifts (185/135)

6 Strict Ring Dips

4 Strict Pull-ups

200m Run

Stretch

Childs Pose

Cobra

Down Dog

Pigeon

Couch

Frog

Pike (hamstrings)

CrossFit WOD, August 9, 2023

August 8, 2023

CrossFit – Wed, Aug 9

Front Squat (4×5 then 1 set max reps 70% across)

Set 1 5 Reps

Set 2 5 Reps

Set 3 5 Reps

Set 4 5 Reps

Set 5 Reps

Set 6 Max reps

Omar (Time)
For Time
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 8, 2023

August 7, 2023

CrossFit – Tue, Aug 8

Push Press (3-3-3-2-2-2-1-1-1)

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%

Partner rowboat (Time)
Partner WOD
3RFT:
500m Row
400m Run
Rest 3:00 between rounds

Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.

CrossFit WOD, August 7, 2023

August 6, 2023

CrossFit – Mon, Aug 7

Back Squat (5×3 climbing )

5 Sets [Building To Heavy]:

3 Back Squats

*Rest 1-2 Minutes Between Sets
 

Metcon (Time)

7 Rounds For Time (18 Minute Cap):

7 C2B
7 Dumbbell Front Squats
7 Dumbbell Push Jerks (R)
7 Dumbbell Push Jerks (L)

Dumbbells: 50 / 35 lb’s
 

– aim to move through this workout at maximum sustainable pace. The biggest factor here will be shoulder fatigue as all these movements will have a demand on the shoulder.

– C2B: Reps should take 30s or less to complete.

– DB Front Squats: Reps should be performed with 2 dumbbells and completed in 30s or less.

– DB Push Jerks: Reps should be performed with a single dumbbell. A push jerk is required for this workout (push press or strict press would be considered modified/scaled). Reps should take 30s or less each side.

– Score: Total time. If capped, add 1s for every incomplete rep.
 

Extra Work (Calories)

Echo Bike Conditioning
[2 Sets]:
9 Rounds:
60 Seconds Work
30 Seconds Rest

Rest 4 Minutes Between Sets.
 

CrossFit WOD, August 6, 2023

August 5, 2023

CrossFit – Sun, Aug 6

Push Press (3-3-3-2-2-2-1-1-1)

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%

Omar (Time)
For Time
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

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