American Girl

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

SKILL: Double Unders or Triple Unders (2 x Max Effort of Double or Triple Unders)

Rest 3 Minutes between Attempts. Score is total reps. If you can smoke double unders work on triples!

If you cannot do double or triple unders, complete 2 sets of 20 double under attempts

WOD: American Girl (AMRAP – Reps)

5 Rounds of:

1 Minute on, 1 Minute off:

6 Toes To Bar

Max Double Unders

-Rest 2 Minutes-

5 Rounds of:

1 Minute on, 1 Minute off:

6 Burpee over the rowers

Max Calorie Row

Score is total calories rowed and double unders completed
Scaling options:toes to bar amount, knee-ups, v-ups, sit-ups, double under attempts, burpees, burpee amount, no push-up burpees, max singles

Lazy Saturday

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

SKILL: Handstand Push-ups (3 x Max Effort Strict or Kipping)

Score is your total reps for all 3 sets. Rest 2 minutes between each set.

Scaling: Handstand holds, handstand negatives, wall walks, seated dumbbell press

WOD: Lazy Saturday (AMRAP – Rounds and Reps)

18 Minute AMRAP of:

800m Run

30 Russian KB Swings 70#/53# (RX+), 53#/35# (RX)

20 Wall Balls 20/14#

5 HSPU (RX+), 10 Hand Release Push-ups (RX)
Scaling Options: KB weight, Wall Ball weight, Row 1000m

Extendzzzzz

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

LIFT: Back Squat (3 x 5 – try to increase 5 lbs from last week)

Perform 3 sets of 5 with 3 minutes rest in between.

WOD: Extendzzzzz (AMRAP – Rounds and Reps)

RX+ version

12 Minute AMRAP of:

6 Power Cleans 175/115#

4 Muscle ups

100m Walking Plate Carry(on chest) 45/25# (1 Rep)

30 Second FLR Hold (1 Rep)

RX version

12 Minute Amrap of:

6 Power Cleans 155/105#

10 Pull-ups

100m Walking Plate Carry(on chest) 45/25# ( 1 rep)

30 Second FLR Hold ( 1 Rep)
Scaling-Clean weight,Chest 2 bar RX+ scale, banded pull-ups, negatives, ring rows, plate carry weight

Burn Out

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

LIFT: Turkish Get Up (3 x 2 – find a challenging weight)

Perform 3 sets of 2 (2 each arm) with 2 minutes rest in between.

WOD: Burn Out (Time)

Partner WOD for time (20 minute cap) of:

40-30-20-10 of:

Calorie Row

Sit-ups

Lunges 45/25# plate
One partner works while the other rests.

Scaling Options: Lunge weight

Do what?

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

LIFT: Shoulder Press (3 x 5 – try to increase 5 lbs from last week)

Perform 3 sets of 5 reps with 3 minutes rest in between each set

LIFT2: Band Pull Aparts (3 x 10 (purple or red band))

In between your shoulder press sets, perform 3 sets of 10 band pull aparts

WOD: Do what? (Time)

7 Rounds for time of:(15 minute cap)

6 Push Press 95/65#

Run 200m
Scaling options: Push Press weight. If you can’t RX it should be around 80% of your Strict Press 3×5, row 250m