WOD
CrossFit WOD, September 15, 2022
5/4 Calorie Bike Erg
100 Meter Run
10/8 Calorie Bike Erg
100 Meter Run
15/12 Calorie Bike Erg
100 Meter Run
…
Add 5/4 Calories Per Round
1. Child’s Pose – 2:00
2. Shoulder to Floor – 1:00/Side
3. Wrist Stretches – 1:00
4. Down Dog – 2:00
LOWER BODY
1. Pigeon Pose – 2:00/Side
2. Standing Forward Fold – 2:00
3. Spiderman Hold- 2:00/Side
4. Frog Stretch – 2:00
CrossFit WOD, September 14, 2022
3 Sets of :
5 Snatch Push Presses + 1 Overhead Squat
All Sets Performed @ 60-65% of 1RM Snatch
5 push press + 2 Front Squat
All sets performed at 60-65% of push press
20 DU, 2 Hang Snatches
40 DU, 4 Hang Snatches
60 DU, 6 Hang Snatches
80 DU, 8 Hang Snatches
100 DU, 10 Hang Snatches
Directly Into…
30 Sit-ups, 800m Run
30 Sit-ups, 600m Run
30 Sit-ups, 400m Run
30 Sit-ups, 200m Run
Barbell:
ADV RX 115 / 85 lb
RX 95 / 65
Modify Snatches with Cleans
Modify DU with Ski Erg 80m, 100m, 150m, 200m OR BIKE 12/9 cal every round
Modify run with Row
CrossFit WOD, September 13, 2022
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
Enter your heaviest sets and reps
18/14 Cal row
Max Wallballs (20/14)
RX
Every 2 minutes Until 100
16/12 Cal row
Max Wallballs (20/14)
The workout will begin on the Row, and on the 2, 4, 6, 8, 10…. we will perform that same row.
In the remaining time of the 2 minutes accumulate max rep wallballs.
Goal is to have about 1 minute of rowing and 1 minute of wallballs. On average when fresh 30 wallballs can be done in 1 minute. So use this as a baseline to understanding how to approach each time you pick up the ball.
Your row pace should be something that allows you to immediately pick up the wallball. Goal is 10 – 15 minute with a 20 minute time cap.
CrossFit WOD, September 12, 2022
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
*Rest As Needed Between Sets
Enter your heaviest weight sets and reps
5 Rounds
50/34 cal Row
20 Burpee Box Jumps (24"/20")
400m Run
CrossFit WOD, September 10, 2022
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
– On September 11, 2001, 19 militants associated with the Islamic extremist group al Qaeda hijacked 4 airplanes and carried out suicide attacks against targets in the United States. 2 of the planes were flown into the twin towers of the World Trade Center in New York City, a 3rd plane hit the Pentagon just outside Washington, D.C., and the 4th plane crashed in a field in Shanksville, Pennsylvania. 2,977 people were killed during these attacks. Today, we’ll honor, remember, and recognize each and every person who lost their life on 9/11, 20 years ago with every single meter of our final row.
– Work together with a partner and split the work however you’d like. While one athlete works, the other rests.
– Each bear complex should be completed unbroken. You can do multiple reps in a row or switch off with your partner after every fully completed rep.
– Score: Time
Push Press can be S2OH
CrossFit WOD, September 9, 2022
70-75%
100m Run
Max unbroken Push-ups
100m Run
Max unbroken T2B
*if you are able to complete 5 reps or more unbroken then you should do the RX movement. If reps are less than 5 we can scale it for you.
*Score is total push-up reps and T2B reps
CrossFit WOD, September 8, 2022
10 DB Snatches
24/18 Cal Bike
20 DB Snatches
36/27 Cal Bike
30 DB Snatches
48/36 Cal Bike
30 DB Snatches
36/27 Cal Bike
20 DB Snatches
24/18 Cal Bike
10 DB Snatches
Alternating DB Snatches 50/35
Split reps and calories
CrossFit WOD, September 7, 2022
This will be Jenn & Danny’s fifth event (fourth in person). Each ticket includes dinner, two beers, and access to a silent auction. There will also be live music at the venue.
From Jenn & Danny:
Our Mission Fight With ME was created to honor our daughter Miranda Eckard, who passed away after a nearly 3 year battle with rhabdomyosarcoma. We grant scholarships to graduating seniors at East Lincoln High School each year and give gifts to teens in our area fighting cancer.
We are so thankful for the generosity of family, friends, and community members that allow us to fulfill our mission. Since 2015 we have given over $60,000 in scholarships and gifts.
Our Daughter
Miranda was diagnosed with rhabdomyosarcoma in September 2011. She fought for nearly 3 years, going into remission briefly and relapsing twice. She passed away on July 26th, 2014. Since that night we have kept a light on in her room. It is a daily reminder of the light she brought to our lives, of her spirit and her strength. While that light is a personal reminder to us, we hope to share her light with so many others. So much about her remained unchanged when she was sick. She was smart, funny, stubborn, and always knew what she wanted. She worked incredibly hard to not just keep up with school, but stay at the top of her class. Her hospital room is where all the nurses and doctors wanted to be. Through it all Miranda kept everyone on their toes, made her own decisions, and never ever lost her smile.
6-8 second Eccentric
200m Run
10 Thrusters
ADV RX 115/85
RX 95/65
Scaled 75/55
Run: 1:15 or less
Thrusters: Completed in :30 or less
*Complete 1 Round and then rest for the remaining time in each 3:00 window before starting back up at the next 3:00 window.
*Score: enter how long each round takes. Overall score will be the sum total of all 5 times. You will enter 5 different times in WODify
CrossFit WOD, September 6, 2022
4-5 Sets:
4-5 Reps @ 70-75%
6-8 Second Eccentric
50 DU
30 Sit-ups
20 Deadlifts 155 / 105 lb
100 Meter Farmers Carry 50 / 35 lb’s
CrossFit WOD, September 5, 2022
5 Rounds
5 S2OH
10 T2B
15 Burpees
Cash Out – 1 Mile Run
Barbell – ADV RX 155/105, RX 135/95, Scaled 115/85
