WOD
CrossFit WOD, August 23, 2022
Squat clean should be performed as single reps not touch and go.
just put your final weight in WODify
21/15 Cal Row
9 Box Jumps 30/24"
Max Power Cleans
Rest 1:30 Between rounds
ADV RX RX
R1: 95/65 75/55
R2: 135/95 95/65
R3: 155/105 135/95
R4: 185/135 155/105
R5: 225/155 185/135
Scaled
75/55
75/55
95/65
135/95
155/105
You should have about 1 minute to complete. Your final barbell should not exceed more than 75% or 1RM Power Clean.
Row 1:15
Box Jumps :45s
Cleans 1:00
CrossFit WOD, August 22, 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
– Score: Enter number of reps/attempts completed and record what you did/how you did them in your notes so you can keep track throughout the year.
– Watch a clock or have someone count out loud for you so you complete the full 6-8 seconds to get the most out of these reps.
– Score: Enter heaviest set. Record sets/reps in your notes.
CrossFit WOD, August 20, 2022
ADV RX
6 Rounds For Time:
20 Box Jumps or Step Ups
20 Double DB Squats 50/35
20 Alternating DB Snatch 50/35
10 Bar MU
RX
C2B
Scaled
pull-ups
35/20
Same DB weight for ADV RX AND RX
CrossFit WOD, August 19, 2022
400m Run together
Partner A does a max unbroken set of strict Press
Then…
Partner B does a max unbroken set of strict Press
15 Sit-ups together at the same time
Barbell 60% 1 RM Strict Press
CrossFit WOD, August 17, 2022
With An Empty Barbell
10 Back Squats
Then…
1-2 Back Squats @ 50%
1-2 Back Squats @ 60%
1-2 Back Squats @ 70%
1 Back Squat @ 80%
1 Back Squat @ 85%
….Keep building with small jumps until you reach your heavy single for the day.
15 minute Time Cap
Unbroken Sets For Load:
15-12-9 Power Cleans
Rest As Needed Between Sets.
15 minute Time Cap
5 Minute Max Bike Calories
4 Minute Max Air Squats
3 Minute Max DU
2 Minute Max T2B
1 Minute Max Burpee to Target
CrossFit WOD, August 16, 2022
1 Set:
Max Unbroken Strict Pull-Ups
Scaled Red band
500m Row
400m Run
3 mins rest between rounds
– Run: Should be completed in 2:15 or less.
– With rest built in, the goal is to find an aggressive pace for each of the three rounds.
– While we want to be aggressive, we still want to balance the speed across the row and the run.
– Treat the whole workout like you’re completing 1000 meter rowing sprints. Try to maintain the same pace.
– try to put an equally effort into both movements
– Score: Total time including rest.
Scaling Options
– 24/18 Cal Bike
– 400m Ski
– 30 x 10m Shuttle Run
40 Mat Lenghts for time
RX
For Time:
30 Devils Press 50/35
Scaled
30 Devils Press 35/20
CrossFit WOD, August 15, 2022
Wallballs 20 / 14 lb to 10/9ft.
On the Minute [Starting at 1:00]:
5 Deadlifts 225 / 155 lb
– Aim for unbroken sets of deadlifts.
– Have a number of wallballs you’d like to complete each round. A solid number would be somewhere between 15 and 25 reps. From there, you can choose to break things up right from the start or go for big sets for as long as you can. The first round, you can bank a few extra reps.
– Pick a minimum number of wallballs you know you can always pick the ball up. Say your number is 5 reps. If at any point you are feeling gassed, count 5s, then pick up the ball and do 5 reps, this way, you can minimize your breaks.
– Always leave about 5-10s to transition between your last wallball to the deadlifts.
– Deadlifts: Loading should not exceed 60% of your 1RM deadlift. Reps should be completed in less than 20s each minute.
– Note: This workout STARTS on the WALLBALLS.
– Score: Total wallball reps.
Scaled weight is
DL 185/125 WB 20/14
CrossFit WOD, August 14, 2022
We may not get all these events in but we have some ideas to play with.
Event 1: Watermelon Relay
Event 2: Pass, Kick, Punt for Distance
Event 3: red band three legged race
Event 4: egg and spoon race with a twist
Event 5: Kettlebell horseshoe
Avoid letting the barbell crash down on you by moving the elbows forward quickly into the front rack position
THIS IS ABOUT QUALITY, NOT LOAD