WOD
CrossFit WOD, August 9, 2022
20 Jumping Jacks
20 Line Hops
10 DU
10 PVC Strict Press
10 PVC Pass Throughs
10 PVC OHS
10 PVC GM
10 seconds as hard as possible
3 minutes rest between rounds
Score is highest number you see on the screen
The watts will be scored as reps in WODify
CrossFit WOD, August 8, 2022
10 Cal row
10 hollow rocks
10 Step-Back Lunges 5/5
5 Push-ups
10 Seconds as hard as possible
Rest 3 minutes between sets
Scoring – Enter the highest wattage you see on the screen during your 10 second efforts.
It will show as reps in WODify
Set the damper on a higher setting than usual (7+)
30/21 Calorie Row
5 Dumbbell Box Step Overs
30 Sit-ups
5 Dumbbell Box Step Overs
DB: 50/35
Box: 24/20"
CrossFit WOD, August 6, 2022
For Time:
200m Run
6 Burpees together
6 Snatches or Cleans
400m Run
8 Burpees together
8 Snatches or Cleans
600m Run
10 Burpees together
10 Snatches or cleans
800m Run
12 Burpees together
12 Snatches or cleans
1,000m Run
14 Burpees together
14 Snatches or cleans
ADV RX 135/95
RX 115/85
**Run together
**Burpee together both athletes getting all the reps and not splitting them.
**Snatches/Cleans split the reps one person working at a time
35 minute time cap
CrossFit WOD, August 5, 2022
ADV RX Squat Clean
RX Power Clean
8 T2B
8 Cleans
8 Bar Facing Burpees
ADV RX 155/105
RX 135/95
CrossFit WOD, August 4, 2022
4 Rounds
50 Cal Bike
50 Cal Row
50 Push-ups
50 Sit-ups
50 Air Squats
CrossFit WOD, August 3, 2022
5×2
10 DB Floor Press 50/35 lbs.
10 HSPU
10 DB Reverse Lunges
DB: 50/35 lbs.
ADV RX: HSPU deficit 45/25lb plates
Scale HSPU with DB Push Press
CrossFit WOD, August 2, 2022
5×2 For total load
20 Pull-ups
30 AbMat Sit-ups
400m Row
50 DU
21-15-9 Ring Dips
CrossFit WOD, August 1, 2022
5×2
AMRAP X 25
200m Run
200m KB Farmers Carry 24/16kg
10 Mat lengths HSWalk
24/18 Cal Bike
RX in place of HSWalk 10 double DB Devils press 50/35 lbs.
— Farmers Carry every 25m is 1 Rep
— Run is 2 reps and 1 rep is halfway
— Run together and split reps one person working at a time
CrossFit WOD, July 30, 2022
4 Rounds For Reps:
6 Minute Max Calorie Row
4 Minute Max T2B
2 Minute Max Snatches
ADV RX SNATCH 135 / 95 lb
RX CLEANS 135 / 95 lb
CrossFit WOD, July 29, 2022
For Total Load:
5 Sets of 2
200m Run
Max Rounds of "Cindy"
"Cindy":
5 Pull-Ups
10 Push-Ups
15 Air Squats
*Pick Up Where You Left Off Each Round
Score is rounds & reps
RX Bar MU
4 Sets For Quality:
50% Muscle-ups
REST 2 minutes
