CrossFit WOD, October 22, 2019

By | WOD

Slow Jams

Deadlift (5-3-1+ @ 75-85-95%)
Percentages based off of 1RM – Final set 1+ is an AMRAP
Metcon (Time)
For Time:

2000 meter row
*At the top of every 2 minutes, perform 6 dual weighted box step overs 50/35lbs

Box height 24/20"

Can use DBs or KBs for step overs.

CrossFit WOD, October 21, 2019

By | WOD


Bench Press (5-3-1+ @ 75-85-95%)
Percentages based off of 1RM – Final set 1+ is an AMRAP

Banded Pull Aparts (3×20)
Rest 15 seconds before B2.

Metcon (Time)
For Time:

Kettlebell Snatches 53/35lbs
Ring Dips

*Kettlebell Snatches are per arm.

CrossFit WOD, October 18, 2019

By | WOD

Gummy Bears

Turkish Get Up (Max reps)
Spend 10-15 minutes breaking down the Turkish Get Up.
Can be broken down into:
1: 1 Arm Press
2: To the elbow
3: To the Palm
4: High bridge
5: To the knee
6: Lunge up
7: Back down

20 Min EMOM:
1: 3 TGU R arm 53/35
2: 15/12 Bike Cals
3: 3 TGU L arm
4: 14 alternating bicep curls 35/20

Each portion of work per minute should take you approximately 30-40 seconds. Scale weights accordingly.

Bike cals scale to 12/9 if necessary.

CrossFit WOD, October 17, 2019

By | WOD


Seated DB Press (3×12)
Focus on ribs down and full extension at the top.

Rest 15 seconds before A2.
Supinated Ring Rows (3×12)
Palms up

Rest 2 minutes before A1.
Rope Climb (Max reps)
Spend 8-10 minutes on rope climb skillwork
Metcon (Time)
400m Run
5 Rope Climbs

CrossFit WOD, October 16, 2019

By | WOD

Fun Dip

Deadlift (3-3-3+ @ 70-80-90%)
Percents based off of 1RM
Goblet curtsy squats (3×10 (5/leg))
Can scale to unweighted with hands on hips if necessary.

Rest 15 seconds before B2.

Banded face pulls (3×10)

Can be done with light to moderate resistance band.

Rest 2 minutes before B1.
Metcon (Time)
For Time:

30 DL 185/155
30 Cal Row
30 Up and Over Box Jumps

Deadlift weight shouldn’t be anywhere close to your 1RM, however should still be moderately challenging to hold on to (aiming for at LEAST 3-5 reps at a time). Scale accordingly.

CrossFit WOD, October 15, 2019

By | WOD


Bench Press (3-3-3+ @ 70-80-90%)
Percents based off 1RM
Ring Push Up (3×12)
Focus on keeping rings tight.

Rest 15 seconds before B2.

Can scale to regular push ups if necessary.

Ring Plank Hold (3×20 seconds)
Rings under shoulders, hold tall plank for 20 seconds.

Focus on bracing core.

Can scale to tall plank hold on floor.

Metcon (Time)
For time:
800m run
10 burpees
10 pull ups
400m run
15 burpees
15 pull ups
200m run
20 burpees
20 pull ups

Can scale to 400/200/100 if necessary.

CrossFit WOD, October 14, 2019

By | WOD


Strict Press (3-3-3+ @ 70-80-90%)
Percentages based off of 1RM

Cossack Squat (3×10)
3 sets of 10 reps (R+L=1)

Rest 15 seconds before moving to B2.

Reps can be unweighted or with light KB in front.

KB mixed rack tall kneeling to standing (3×10)
5 stand ups on R side, 5 standups on L side to equal 10 standups total for one set.

Rest 2 minutes before B1.

Can use dumbbells if necessary.

Metcon (Time)
10-1 Push Press 95/65lbs

50 ft FR walking lunges between each set.

Example: 10 push press, 50ft lunge, 9 push press, 50 foot lunge, etc.

Goal is unbroken on push press. Chose weight accordingly.

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