WOD
CrossFit WOD, September 3, 2022
There will be running involved as well so bring a towel, dry socks and sneakers.
We will also have some air squats pushups involved in the workout as well.
CrossFit WOD, September 2, 2022
Food Truck and Music
Please do not bring glass or your own alcohol. There is plenty to buy at the bar inside the club. All are welcome.
Options:
– Freestanding HS Hold
– Freestanding HS Push-up
– HS Walk
– HS Walk Obstacles
– HS Pirouettes
– Modified HS
– Wall Walks
– Wall Facing HSPU
– Seated DB Press
– Push-up off the box
Choose one that will benefit you. Score: Enter reps performed and record what you did/how you did it.
Control down and fire up fast
1,500/1,200m Row
800m Run
1,000/800m Row
800m Run
500/400m Row
800m Run
In place of the Run
Bike 24/18 Cal
CrossFit WOD, September 1, 2022
20 Sit-ups
15 Calorie Row
10 Box Step Ups
100m Farmers Carry (KB 24/16kg or DB 50/35lb)
Banded Lat stretch
Pigeon Stretch
Childs Pose
Frog
standing fold
CrossFit WOD, August 31, 2022
Today work on a Narrow grip or at least slightly more narrow than usual. This is beneficial for improving mobility in hips, ankles, shoulders and mid/upper back and reinforce good posture.
2 Rounds
24/18 Cal Bike
12 Snatches
750/600m Row
10 Snatches
600m Run
8 Snatches
ADV RX 135/95
RX 115/75
Scaled 95/55
Split reps at the barbell and on the Row and Bike. Run together. Each team gets one rower and one bike.
CrossFit WOD, August 30, 2022
10 Minutes of Pulling Skill Practice
OPTIONS
* Ring Muscle-ups
* Strict Ring Muscle-ups
* Bar Muscle-ups
* Strict Bar Muscle-ups
* Pegboard
* Strict Pegboard
* Rope Climbs (With Legs)
* Butterfly Pull-ups
* Butterfly Chest to Bar Pull-ups
* Seated Legless Rope climbs
control down and fire up
5 Pull-ups
10 Push-ups
15 Squats
CrossFit WOD, August 29, 2022
3 Powwr Cleams + 1 Push Jeek
Not TNG stay at 60-65%
9 FRONT SOUAT (135/95)
7 BAR FACING BURPEE
5 SHOULDER TO OH (135/95]
RX 115/75
Scaled 75/55
CrossFit WOD, August 27, 2022
1,000/800 Meter Row
40 Front Squats 95 / 65 lb
40 Pull-ups
THEN
1,000/800 Meter Row
50 Push Press 75 / 55 lb
40 Pull-ups
THEN
1,000/800 Meter Row
60 Thrusters 45 / 35 lb
40 Pull-ups
Time Cap: 30 Minutes
Please do not drop the empty Barbell on the last round or from over head on the second round.
Scale pull-ups with a band or ring rows
CrossFit WOD, August 26, 2022
Options:
– Freestanding HS Hold
– Freestanding HS Push-up
– HS Walk
– HS Walk Obstacles
– HS Pirouettes
– Modified HS
– Wall Walks
– Wall Facing HSPU
– Seated DB Press
– Push-up off the box
Choose one that will benefit you. Score: Enter reps performed and record what you did/how you did it.
Record heaviest set but stay btw 60-65%
Record heaviest set but stay btw 60-65%
Buy-In: 1,000m Run
With Time Remaining:
60 DU
10 DB Hang Snatch
60 DU
20 DB Hang Snatch
60 DU
30 DB Hang Snatch
…. continue to add 10 DB Hang Snatches every round.
DB 50/35
Run should be completed in 6:00 or less.
DU should be completed in 1:00
DB hang Snatch switch every 5 Reps. You should be able to hold onto the DB for big sets.
Scaled DB 35/20
Weighted Ring Dips
CrossFit WOD, August 25, 2022
100 AbMat Sit-ups
100 Push-ups
100 Reverse Lunges
Every 3 minutes starting at 0:00 100m Farmers Carry 50/35lb DB or KB
– Lunges these are body weight reps. Knee hits the floor and finish to full extension
– Push-ups: Chest hits the floor in the bottom elbows lockout fully at the top
-Farmers Carry use 2 DB or 2 KB
-Score is total Rounds and Reps
CrossFit WOD, August 24, 2022
Options
– Single Leg Squats
– Unbroken single Leg Squats
– DU
– DU crossovers
– Triple Unders
Choose one that you feel will benefit you.
Score: enter number of reps/attempts completed and record what you did/how you did them in your notes to keep track throughout.
Watch the clock or have someone count for you.
Score is heaviest set but don’t go over 65%
10 Rounds For Time:
20 Wallballs 20/14lb
24/18 Cal Bike
Split Reps and Calories
NO Classes at CrossFit. We will be at the pool working out all members are welcome. Please no children that are not participating and capable of doing the entire swim workout with us with no supervision.