CrossFit WOD, October 25, 2021

By WODs

Monday

Warm-up
Warm-up
2 ROUNDS
:40 Arms Only Rowing*
10 Scap Push-ups
10 Deadbugs
5 Up-Downs

Into…
1-2 ROUNDS (Time Dependant)
:40 Full Body Rowing
5-7 Push-Up + Down Dog
10 Tuck-Ups
5 Burpees

*R2 Complete Arm + Body Rowing.

Strength
Bench Press (7-5-3)
Tempo (1111)*

*Build to a Light-Moderate weight.

(Score is Weight)

Week 7 of 8

Workout
Metcon (AMRAP – Reps)
EVERY 3:00 x 5 SETS
15/12 Cal Row
20 Tuck-Ups
Max Burpees in Time Remaining…

-Rest 1:00 b/t Sets-

(Score is Lowest Reps)

CrossFit WOD, October 29, 2021

By WODs

Fluffy Friday #3

Warm-up
Warm-up
Coach’s Choice

Strength
Back Squat (E2:00 x 3, reps: 7-5-3*)
DELOAD WEEK

Tempo (1111)*

*Build to a Light-Moderate weight.

(Score is Weight)

Week 7 of 8

Metcon
Metcon (AMRAP – Reps)
16 MIN EMOM

MIN 1&2 – 500/400m Row
MIN 3 – :45 Wall Sit
MIN 4 – :45 Max Hand Release Push-Ups

(Score is Push-Up Reps)

CrossFit WOD, October 24, 2021

By WODs

Sunday

Warm-up
Warm-up
ON A 7:00 RUNNING CLOCK..

1 ROUND
:45 Lunges
12 Snatch Deadlift
12 Scap Ring Rows

1 ROUND
:45 Step-ups
10 Snatch Grip Upright Row
10 Ring Rows

1 ROUND
:45 Box Jumps
8 High Hang High Pull
8 Scap Pull-ups

Strength
Metcon (Weight)
EVERY 1:30 x 5 SETS
3 Snatch Grip Deadlift
+
1 Hang Power Snatch

(Score is Weight)

Workout
Metcon (AMRAP – Rounds and Reps)
AMRAP x 24 MINUTES
5 Hang Power Snatch (135/95)|(95/65)
10 Chest to Bar Pull-Ups
15 Box Jump Overs (24/20)

-Rest 1:00 after a Full Round-

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

Partner Workout Option
Metcon (AMRAP – Rounds and Reps)
IN TEAMS OF 2…

AMRAP x 24 MINUTES*
2 ROUNDS
5 Hang Power Snatch (135/95)|(95/65)
10 Chest to Bar Pull-Ups

*P1 works through two rounds of 5 Hang Power Snatches + 10 Chest to Bar Pull-Ups. P2 completes 15/12 Cal Row + Max Box Jump Overs (24/20) until P1 is done then switch.

(Score is Rounds + Reps)

KG BB: (60/42.5)|(42.5/30)

CrossFit WOD, October 23, 2021

By WODs

Intramural Open 21.2

Warm-up
Warm-up
Coach’s Choice

Metcon
Intramural Open 21.2 (Time)
For Time:

10-8-6-4-2
Wall Walks
Thrusters

Rx = 95/65#
Scaled = 75/55#

* CrossFit Open 21.1 Standards will be implemented for this workout!

Extra Work
Golden Power of Denny – T-shirt Challenge!

First team to thaw the T-shirt and place on partner wins!

CrossFit WOD, October 20, 2021

By WODs

Wednesday

Warm-up
Warm-up
2 ROUNDS
:30 High Knees + :30 Butt Kickers
5 Body Weight Good Mornings
5 Leg Swings/Leg

Into …

2 ROUNDS
300m Run
5 Slam Ball Deadlifts + 5 Slam Ball Push Press
10 Burpees
10 Slam Ball Ground to Overhead

Strength
Bench Press (4×3)
Tempo (21X1)*

*Keep weight Moderate. Should be heavier than Week 3 4×3 weight.

(Score is Weight)

Week 6 of 8

Workout
Metcon (Time)
2 ROUNDS FOR TIME
40 Burpees
800m Run
40 Slam Balls (30/20)|(20/10)

(Score is Time)

KG SB: (14/9)|(9/6)

Optional Cool Down
Warm-up
FOR RECOVERY
1:30 Twisted Cross (R)
:30 Down Dog
1:30 Twisted Cross (L)
:30 Down Dog
1:00 Corpse Pose

(No Measure)

CrossFit WOD, October 19, 2021

By WODs

Tuesday

Warm-up
Warm-up
2 ROUNDS
5 Med. Ball Lunge-Lunge-Squat + 5 Med. Ball Push Press
5 Sumo Squats + 5 Jumping Sumo Squats
10 Alt. Step-Ups
5 Cuban Press* + 5 Push Press
:45 Row

*Empty Barbell High Pull + Elbows into Front Rack + Strict Press

Into …

2 ROUNDS
10 Wall Balls
5 Sumo Stance Good Mornings
5 Push-Up to Pike
5 Cat/Cows
:45 Row

Strength
Metcon (Weight)
EVERY 3:00 x 4 SETS
6-8 Sumo Deadlifts*
3-5 Box Jumps (30/24)|(24/20).

*Build to a Moderate weight.

(Score is Weight)

Workout
Metcon (AMRAP – Reps)
"FIGHT GONE BAD"

3 ROUNDS FOR MAX REPS
1:00 Wall Ball (20/14)|(14/10)
1:00 Sumo Deadlift High Pull (75/55)|(45/35)
1:00 Box Jump (20)
1:00 Push Press
1:00 Row for Cals

-1:00 Rest b/t Rounds-

(Score is Reps)

KG WB: (9/6)|(6/5)
KG BB: (35/25)|(30/20)