WOD
CrossFit WOD, August 27, 2024
For load:
Back squat
10-8-8-6-6)
3RFT:
500m Row
400m Run
Rest 3:00 between rounds
Partner A starts on the row while partner B starts on the run then switch. One round is complete once both run and row. The 3:00 rest starts when the last person finishes.
Score is total time including your 3 minute rests
CrossFit WOD, August 26, 2024
For Time:
120 Wallballs 20/14
120/100 Calorie Echo Bike
Partition as needed
For load:
ADV RX: Snatch
RX: Strict Press
2 sets of 5 reps at 50-60%
3 sets of 4 reps at 60-70%
2 sets of 3 reps at 65-75%
Build to a heavy single
– Welcome to week eight of our Strength I cycle. This is the final week of this cycle
– Next week, we take a break from a structured cycle and then return the week of September 9.
CrossFit WOD, August 23, 2024
10 minutes to find your heavy set of 3 TNG
– ADV RX –
5 Rounds For Reps
:30 Max T2B :30 Rest
:30 Max OHS :30 Rest 135/95
RX Barbell 115/75
Scaled Barbell 45/35 & hanging leg raises or pick a core movement
CrossFit WOD, August 22, 2024
Saturday October 19th, Sign up Link below:
https://local-comp.com/controller/event/view-all?hiddenEventId=168
For load:
ADRX Split Jerk
RX Push Jerk
2 sets of 3 at 70-80%
3 sets of 2 at 80-90%
4 sets of 1 at 90%+
– Welcome to week seven of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
100 Calorie Row
100 Calorie Bike
1 Mile Jog
Perform in any order but each movement is unpartitioned
Partner WOD
4 Rounds: (18 Minute Time Cap)
15 Front Squats
15 Over the bar Burpees
15 Cal Echo Bike
ADV RX 135/95
Masters RX 115/85
Scaled 95/65
Split reps as needed
If you finish under the time cap max HSWalks for the remainder of the time. Every 10 ft. take 5 seconds off your time. Rx if you fall you start from the beginning of the 10ft mark. Masters and scaled can start where they left off.
CrossFit WOD, August 21, 2024
For load:
ADV RX Squat Clean
RX Power Clean
2 sets of 3 at 70-80%
3 sets of 2 at 80-90%
4 sets of 1 at 90%+
– Welcome to week seven of our Strength cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
80 – 60 – 40
DB Hang Snatch 50/35
Calorie Bike
AbMat Sit-ups
90 -75 – 60
DB Hang Snatch 50/35
AbMat Sit-ups
Calorie Bike
CrossFit WOD, August 20, 2024
1 set:
10 PVC pass-throughs
10 torso twists/direction
10 leg swings/leg
10 lateral leg swings/leg
200-meter run
1 set:
10 PVC pass-throughs
10 scap pull-ups
10 ring rows
10 scap push-ups
10 push-ups
200-meter run
– RX –
Every 3:00 for 5 sets:
200-m run
7 pull-ups
5 chest-to-bar pull-ups
3 bar muscle-ups
– INTERMEDIATE –
Every 3:00 for 5 sets:
200-m run
5 pull-ups
3 chest-to-bar pull-ups
1 bar muscle-up
– BEGINNER –
Every 3:00 for 5 sets:
200-m run
7 ring rows
5 jumping pull-ups
3 jumping chest-to-bar pull-ups
Post-workout
Accumulate:
50 hand-release push-ups
Accumulate:
1:00 banded shoulder stretch/arm
Every 3:00 for 5 sets:
200-m run
7 dumbbell bent-over rows
5 dumbbell hang power cleans
3 dumbbell hang power snatches
– Use two dumbbells for each movement.
CrossFit WOD, August 19, 2024
Dynamic warm-up
1 set:
10 jumping jacks
10 over-the-fences
10 jumping jacks
10 Kang squats
10 jumping jacks
10 push-ups
10 jumping jacks
10 burpees
Jump-rope warm-up
:30 each of:
Single-unders
Single-under jog in place
Single-under jump front to back
Single-under jump side-to-side
Single-under left leg
Single-under right leg
Double-under attempts
– RX –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (14/20 lb) (9/10 ft)
15 double-unders
– After each completed round, add 5 wall-ball shots and 15 double-unders.
– INTERMEDIATE –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (9/10 ft)
:15 double-under attempts
– After each completed round, add 5 wall-ball shots and :15 of double-under attempts.
– BEGINNER –
As many rounds and reps as possible in 7 minutes of:
5 wall-ball shots (10/14 lb) (8/9 ft)
15 single-unders
– After each completed round, add 5 wall-ball shots and 15 single-unders.
Post-workout
4 sets:
:20 med-ball Russian twist
:10 rest
:20 flutter kicks
:10 rest
2 rounds:
:30 calf roll/side
:30 quad smash/side
As many rounds and reps as possible in 7 minutes of:
5 single-arm dumbbell thrusters (35/50 lb)
15 double-unders
– After each completed round, add 5 thrusters and 15 double-unders.
For load:
Snatch, clean or jerk:
3 reps x 2 sets at 70-80%
2 reps x 3 sets at 80-90%
1 rep x 4 sets at 90%+
– Welcome to week seven of our Strength I cycle. Continue to stick with the same lift for the entire eight weeks. You can change the lift in the next eight-week cycle.
– Use the same 1-rep-max to find your percentages.
– Take the jerks from a rack, and rest as needed between sets.
For load:
Back squat
1-1-1-1-1-1-1
– The final set should be the heaviest.)
– Welcome to week three of our Strength II cycle where we back squat for four weeks.
– Your goal is to find a heavy set of 1 back squats. This may not be a 1-rep-max but find your heavy 1-rep lift for the day.
7 sets:
3 weighted pull-ups
– Rest 1:00-2:00 between sets.)
– Increase loading across as many sets as possible, however, it is ok to perform the same weight for multiple sets.
– Use a dumbbell, medicine ball, vest, or weight belt to add weight to the pull-ups.
– If you are not yet able to perform a pull-up, find the smallest assistance band possible that allows to you perform three smooth and controlled reps.
10 sets:
:30 max strict handstand push-ups
– Rest 1:00 between sets.
– Maintain consistent set sizes, and avoid working to failure.
– Hold back on your effort in the first set to allow you to increase the set size vs. work to failure at the start.
– Use this time to build your gymnastic pressing endurance and your awareness of your ability with this movement.
– Strict handstand push-up modifications: Pike push-ups, dumbbell strict press, handstand push-up negatives
On a 15:00 clock:
Bike for distance
– Every minute perform a :15 sprint.
– Score is total distance.
– 5,000-7,000+ meters.
– Start at a slow to moderate pace, and increase your pace as much as possible during the 15-second sprints.
– Hold a sustainable recovery pace and then push the sprint paces close to 100% effort. Ride as slow as you. need to after each sprint to be able to repeat that sprint pace.
– Use any bike available or substitute run or ski as needed.
Last two sets of 6 reps are at the same weight.