WOD
CrossFit WOD, September 24, 2022
5 Rounds For Time:
10 Bar MU
20 Deadlifts 215 / 135 lb
30 Push-ups
RX C2B
CrossFit WOD, September 23, 2022
5 Rounds
30 V-Ups
30/24 Calorie Row
18 DB Thrusters 50 / 35 lb’s
Split Reps, on rower per team
CrossFit WOD, September 21, 2022
5 Sets:
3 Squat Cleans
1 Push Jerk
Performed @ 70-75%
CrossFit WOD, September 21, 2022
5 Sets:
3 Squat Cleans
1 Push Jerk
Performed @ 70-75%
CrossFit WOD, September 20, 2022
5 Sets of 3 @ 70-75%
– Stay within the percentage range given.
– Snatches should be performed as singles and not touch and go reps.
Enter heaviest set.
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– Box Jumps: Stand all the way up on the box. Done in less than 1:15.
– Wallballs: Done in less than 1:30.
– Run at a pace that allows you to excel on the indoor movements.
– Find a steady, consistent pace on the box jumps.
– Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5’s, 6’s, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.
– Major goal in this workout is to stay in motion.
CrossFit WOD, September 19, 2022
3-4 Sets:
4-6 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next 4 week cycle of our strength pieces is isometric holds.
– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
500/400M Row
Max Unbroken Push Jerks 155 / 105 lb
400m Run
Max Unbroken Bar Muscle-ups
RX C2B 135/95
Modifications
Pull-ups
Ring rows
– Push Jerks: Loading should not exceed 65% of your 1RM push jerk or you should be able to complete 7 or more reps each round.
– Bar Muscle-Up/C2B/pull-ups s: You should be able to complete 3 or more reps each round.
– You can take up to 30s between finishing the row/run and beginning your set of push jerks or bar muscle-ups. The only exception of this is at the very end of the workout. You may rest up to 1:00 before your last set if you know you won’t have time for another full run or row.
– Score: Total reps. Enter push jerk + BMU
CrossFit WOD, September 17, 2022
4 Rounds For Time:
50 T2B
500/400m Row
50 Step-ups W/single DB 50/35
RX 30 T2B and 30 Step-ups
CrossFit WOD, September 16, 2022
Enter your heaviest sets and weight.
3 Clean and Jerks 155/105
200m Run
1 Round of "Cindy"
1 Round of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
RX 135/95
4-6 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next iteration of our strength pieces is isometric holds.
– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Watch a clock or have someone count out loud for you as we want to complete the full 4-5 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.