WOD
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
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
CrossFit WOD, August 23, 2022
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
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
control down and fire up