Monster Mash

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice
WOD movement review

WOD : Monster Mash (AMRAP – Rounds and Reps)

20 Min Partner AMRAP:

31 Thrusters 95/65#

31 Pull-ups

31 Calorie Row

31 Partner medball sit-ups 20/14#

31 Air Squats

31 Deadlifts 95/65#
Scaling – thruster weight, ring row, med ball, dead weight

Beware

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Front Squat (3 x 1)

In 20 minutes work up to a heavy 1 rep, use that weight for 3 reps.

LIFT: Single arm DB/KB rows (3 x 10)

In between sets perform 3 sets of single arm db rows, 5 each arm.

WOD: Beware (Time)

5 Rounds for time: 15 min cap

6 Ring Dips

6 Power Snatches 135/95# RX+/ 115/75# RX

40 Double Unders
Scaling – Box dips, Snatch weight, 80 Singles

Vitamin K

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Deadlift (4,4,4,4,4)

In 20 minutes work up to a heavy set of 4 deadlifts increasing the weight each set.

GYMN: Rope Climb Progression (Varying)

During your rest periods work on the rope climb progression that works for you.

WOD: Vitamin K (AMRAP – Rounds and Reps)

10 Minute AMRAP:

10 Wallballs 20/14#

100m Run (1 rep)

20 Russian KB Swings 53/35#

30 second Flr hold
Scaling – Wallball weight, 150m row, Kb weight

Magdalena

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

GYMN: Pistol Progression (Varying )

Work on the pistol progression that works for you.

WOD : Magdalena (Time)

4 Rounds for time: 16 min cap

4 Bar Muscle Ups RX+/ 8 Chest to Bar RX

8 Sumo Dead High Pull 70/53# RX+/ 53/35# RX

12 Box Jumps 24/20″

16 Lunges
Scaling – Pull-ups, ring rows, kb weight, box height

Beautiful

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Back Squat (3 x 1)

In 20 minutes build up to a heavy 1 rep for 3 sets. Try to add 5-15 lbs from last week.

Dumbbell Curls (3 x 10)

In between sets, perform 3 sets of 10 dumbbell curls.

WOD: Beautiful (Time)

Partner WOD for time: 22 min cap

600m Row (switch every 300m, 6 reps)

60 Burpees

600m Row

120 DU/ 240 Singles

600m Row

60 Toes to bar
Scaling – no pushup burpees, hanging knee raises

Schism

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Squat Clean (1 X 2)

E2MOM for 10 minutes perform 2 full cleans. Increase your weight every 2 minutes and work to a heavy set of 2. Have your weight ready to go.

WOD: Schism (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

7 Power Cleans 135/95# RX+ 115/75# RX

5 Front Squats

3 Push Press

20m Bear crawl (2 reps)

****Every Minute stop what you are doing and perform 4 hand release push-ups*****
Scaling- Weight for all 3 barbell movements with the push press being the limiting factor.