WOD
CrossFit WOD, September 20, 2022
5 Sets of 3 @ 70-75%
– Stay within the percentage range given.
– Snatches should be performed as singles and not touch and go reps.
Enter heaviest set.
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#
– Box Jumps: Stand all the way up on the box. Done in less than 1:15.
– Wallballs: Done in less than 1:30.
– Run at a pace that allows you to excel on the indoor movements.
– Find a steady, consistent pace on the box jumps.
– Break the wallballs in a way that will allow you to rest for as little time between sets as possible. 5’s, 6’s, 8-8-7-7, 12-10-8, or 18-12 are some options for sets.
– Major goal in this workout is to stay in motion.
CrossFit WOD, September 19, 2022
3-4 Sets:
4-6 Reps @ 65-70%
*4-5 Second Isometric
*Rest As Needed Between Sets
– Our next 4 week cycle of our strength pieces is isometric holds.
– 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 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.
500/400M Row
Max Unbroken Push Jerks 155 / 105 lb
400m Run
Max Unbroken Bar Muscle-ups
RX C2B 135/95
Modifications
Pull-ups
Ring rows
– Push Jerks: Loading should not exceed 65% of your 1RM push jerk or you should be able to complete 7 or more reps each round.
– Bar Muscle-Up/C2B/pull-ups s: You should be able to complete 3 or more reps each round.
– You can take up to 30s between finishing the row/run and beginning your set of push jerks or bar muscle-ups. The only exception of this is at the very end of the workout. You may rest up to 1:00 before your last set if you know you won’t have time for another full run or row.
– Score: Total reps. Enter push jerk + BMU
CrossFit WOD, September 17, 2022
4 Rounds For Time:
50 T2B
500/400m Row
50 Step-ups W/single DB 50/35
RX 30 T2B and 30 Step-ups
CrossFit WOD, September 16, 2022
Enter your heaviest sets and weight.
3 Clean and Jerks 155/105
200m Run
1 Round of "Cindy"
1 Round of "Cindy"
5 Pull-ups
10 Push-ups
15 Air Squats
RX 135/95
CrossFit WOD, September 15, 2022
5/4 Calorie Bike Erg
100 Meter Run
10/8 Calorie Bike Erg
100 Meter Run
15/12 Calorie Bike Erg
100 Meter Run
…
Add 5/4 Calories Per Round
1. Child’s Pose – 2:00
2. Shoulder to Floor – 1:00/Side
3. Wrist Stretches – 1:00
4. Down Dog – 2:00
LOWER BODY
1. Pigeon Pose – 2:00/Side
2. Standing Forward Fold – 2:00
3. Spiderman Hold- 2:00/Side
4. Frog Stretch – 2:00
CrossFit WOD, September 14, 2022
3 Sets of :
5 Snatch Push Presses + 1 Overhead Squat
All Sets Performed @ 60-65% of 1RM Snatch
5 push press + 2 Front Squat
All sets performed at 60-65% of push press
20 DU, 2 Hang Snatches
40 DU, 4 Hang Snatches
60 DU, 6 Hang Snatches
80 DU, 8 Hang Snatches
100 DU, 10 Hang Snatches
Directly Into…
30 Sit-ups, 800m Run
30 Sit-ups, 600m Run
30 Sit-ups, 400m Run
30 Sit-ups, 200m Run
Barbell:
ADV RX 115 / 85 lb
RX 95 / 65
Modify Snatches with Cleans
Modify DU with Ski Erg 80m, 100m, 150m, 200m OR BIKE 12/9 cal every round
Modify run with Row
CrossFit WOD, September 13, 2022
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
Enter your heaviest sets and reps
18/14 Cal row
Max Wallballs (20/14)
RX
Every 2 minutes Until 100
16/12 Cal row
Max Wallballs (20/14)
The workout will begin on the Row, and on the 2, 4, 6, 8, 10…. we will perform that same row.
In the remaining time of the 2 minutes accumulate max rep wallballs.
Goal is to have about 1 minute of rowing and 1 minute of wallballs. On average when fresh 30 wallballs can be done in 1 minute. So use this as a baseline to understanding how to approach each time you pick up the ball.
Your row pace should be something that allows you to immediately pick up the wallball. Goal is 10 – 15 minute with a 20 minute time cap.
CrossFit WOD, September 12, 2022
3-4 Sets:
3-4 Reps @ 75-80%
*5-6 Second Eccentric
*Rest As Needed Between Sets
Enter your heaviest weight sets and reps
5 Rounds
50/34 cal Row
20 Burpee Box Jumps (24"/20")
400m Run
CrossFit WOD, September 10, 2022
2001 Meter Row “Buy-In”
4 rounds:
9 Rope Climbs
11 Bear Complexes (135/95)
2977 Meter Row “Cash-Out”
1 Bear Complex:
Power Clean
Front Squat
Push Press
Back Squat
Push Press
ADV RX as written
RX 115/75
– On September 11, 2001, 19 militants associated with the Islamic extremist group al Qaeda hijacked 4 airplanes and carried out suicide attacks against targets in the United States. 2 of the planes were flown into the twin towers of the World Trade Center in New York City, a 3rd plane hit the Pentagon just outside Washington, D.C., and the 4th plane crashed in a field in Shanksville, Pennsylvania. 2,977 people were killed during these attacks. Today, we’ll honor, remember, and recognize each and every person who lost their life on 9/11, 20 years ago with every single meter of our final row.
– Work together with a partner and split the work however you’d like. While one athlete works, the other rests.
– Each bear complex should be completed unbroken. You can do multiple reps in a row or switch off with your partner after every fully completed rep.
– Score: Time
Push Press can be S2OH
CrossFit WOD, September 9, 2022
70-75%
100m Run
Max unbroken Push-ups
100m Run
Max unbroken T2B
*if you are able to complete 5 reps or more unbroken then you should do the RX movement. If reps are less than 5 we can scale it for you.
*Score is total push-up reps and T2B reps
