WOD
CrossFit WOD, October 13, 2022
800m Run or 1,000m Row
50 Single DB Box Step-ups
30 Single DB Hang Power Snatch
DB 50/35 lb switch arms every 5 reps on the hang power snatch
1 Minute: frog
1 Minute: pigeon
1 Minute: hamstrings
1 Minute: glutes
1 Minute: rollout
CrossFit WOD, October 12, 2022
200m Run
200m Row
10 T2B
RX 7 T2B
Replace the run with 12/9 cal Bike
CrossFit WOD, October 11, 2022
Minute 1: 1 Wallball + max burpees
Minute 2: 2 Wallballs + max burpees
Minute 3: 3 Wallballs + max burpees
Minute 4: 4 Wallballs + max burpees
….
Minute 15: 15 Wallballs + max burpees
Wallball: ADV RX 30/20 lbs. RX 20/14 lbs.
Score is total burpee reps….. hit your chest to the floor and extend hips and knees at the top with hands overhead and feet leave the floor just enough for a piece of paper to slide under.
CrossFit WOD, October 10, 2022
Working at 70 – 75%
1 Power Clean
1 Ring MU
100m Run
2 Power Cleans
2 Ring MU
100m Run
3 Power Cleans
3 Ring MU
100m Run
… ADD 1 Rep Each Round
Barbell: ADV RX 185/125
Barbell: RX 155/105 and C2B pull-ups
100m Run = 1 Rep
CrossFit WOD, October 7, 2022
2-4 Reps @ 75-80%
*3-5 Second Isometric
*Rest As Needed Between Sets
– For EACH deadlift, hold for 3-5 seconds about 1 inch off the floor/mid shin on the way UP.)
CrossFit WOD, October 6, 2022
CrossFit WOD, October 5, 2022
2-4 Reps 80-85%
3-5 second pause 1 inch from shoulders
climb or across…. log heaviest sets and reps)
CrossFit WOD, October 4, 2022
1 Power Clean
1 Hang Squat Clean
70-75% 1 RM Clean)
60 DU
9 Power Cleans 155/105
1 – 2 – 3 – 4 -5 Rope Climbs
RX
Power Cleans 135/95
Rope Climbs 1 – 1 – 2 – 2 – 3
Modifications for rope climbs
seated rope pulls or pull-ups or ring rows