WOD
CrossFit WOD, October 1, 2022
40 OHS 95 / 65 lb
40 Burpees
40 Calorie Row
36 OHS 115 / 85 lb
36 Burpees
40 Caloie Row
30 OHS 135 / 95 lb
30 Burpees
40 Calorie Row
24 OHS 155 / 105 lb
24 Burpees
40 Calorie Row
Split Reps
RX GOBLET SQUATS 32/24KG KB
CrossFit WOD, September 30, 2022
50 Air Squats
400m Run
30 Sit-ups
20 Push-ups
10 C2B
RX Pull-ups
Time Cap: 38 Minutes
– Run: Completed in less than 2:15.
– Sit-ups completed in less than 1:30.
– Push-Ups: Completed in less than 1:15.
– C2B Completed in less than 1:00.
– Score: Total time. If capped add 1 second for every missed rep. 100m = 1 rep.
CrossFit WOD, September 29, 2022
For Time:
Cash In: 200m Meter Double Dumbbell Farmers Carry
3 Rounds of:
110/80 Calorie Bike
30 Single Dumbbell Box Step-Ups
Cash-out: 200 Meter Double Dumbbell Farmers Carry
Dumbbells: 50 / 35 lb’s
Box: (24"/20")
Both partners do 200m carry split Calories on the Bike and step ups
CrossFit WOD, September 28, 2022
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Enter heaviest set and number of reps
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 4-5 seconds about 1 inch off the floor/mid shin. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.
– Enter heaviest set and number of reps
300 Double Unders
2 Mile Run
100 Toes to Bar
*Partition However You’d Like
CrossFit WOD, September 27, 2022
5 Sets:
3 Power Cleans + 1 Push Jerk
All Sets Between 70-75% of 1RM Clean & Jerk
Rest As Needed Between Sets.
15 Unbroken Deficit HSPU
50/35 Cal Bike
12 Unbroken Deficit HSPU
800m Run
9 Unbroken Deficit HSPU
1,000/800m Row
[Every Break On HSPU]:
400m Run penalty
ADV RX (45/25 plate deficit)
RX No Deficit
Scaled Split or push Jerks: 135 / 95 lb
CrossFit WOD, September 26, 2022
1,000/800 Meter Row
12 Front Squats
Max Over the Bar Burpees
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee to Touch a target
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Pull-ups
AMRAP 6:
1,000/800 Meter Row
12 Front Squats
Max Burpee Box Jumps (24"/20")
Barbell: ADV RX 155 / 105 lb
RX 135/95
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
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.
5 Rounds
30 V-Ups
30/24 Calorie Row
18 DB Thrusters 50 / 35 lb’s
Split Reps, on rower per team
3-4 Sets:
4-6 Reps @ 70-75%
*4-5 Second Isometric
*Rest As Needed Between Sets
– 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
– Enter heaviest set. Record sets/reps