Bayonetwork

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Back Squat (3 x 2 (w1))

Work up to a challenging set of 2 reps and perform that same weight for 3 sets. Try to add 5-10lbs from last week.

WOD : Bayonetwork (Time)

6 Rds for time: 15 Min Cap

6 Deadlifts 155/105#

7 Hand Release Push-ups

8 Step-out Lunges 45/25#

8 Shuttles Runs (8 reps) 4 times down and back
Scaling – deadlift weight, lunge weight

Quick and Dirty

By | WODs

CrossFit Off The Grid – Team Training

Warm: Coaches Choice (No Measure)

WOD: Quick and Dirty (Time)

2 Rounds

50 Box Jumps

50 Push Ups

50 Sit Ups

200 M Run

Disasterpiece

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Split Jerk (2,2,2,2,2)

In 20 mins work up to a challenging set of 2 split jerks increasing the weight every set.

WOD : Disasterpiece (AMRAP – Rounds and Reps)

8 Min AMRAP:

30 Second FLR Hold

20 Medball Sit-ups On Chest 20/14#

10 Power Cleans #115/75 RX+/ #95/65 RX

5 HSPU RX+ Strict Press #95/65 RX

***CASH OUT: Coaches Choice*****
Scaling – Forearm plank, Clean weight, Strict press weight

Passenger

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice
WOD movement review

WOD: Passenger (AMRAP – Rounds and Reps)

30 Min Partner AMRAP:

1500m Row (switch every 250m) (15 reps)

30 Wallballs 20/14#

30 Box Jumps 24/20″

30 Toes to bar
Scaling – Wall ball weight, box height, hanging knee ups

Saw Red

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Snatch (2,2,2,2,2)

In 20 minutes find a weight to perform 5 sets of 2 reps from the floor, increasing each set. The final weight could be around 85-95% of your 1RM.

WOD: Saw Red (AMRAP – Rounds and Reps)

10 Min AMRAP:

15 Power Snatch #75/55

Run 200m (2 reps)

30 Double Unders

Run 200m (2 reps)
Scaling – snatch weight, 60 singles, 15 DU attempts, row 250m

Trenchtown Rock

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Front Squat (3 X 2 (w1))

Try to add 5-10 lbs from last week. Do the same weight for all three sets.

GYMN : Dips (Varying )

During your rest periods, work on the dip progression that works for you.

WOD : Trenchtown Rock (Time)

5 Rds for time: 14 Min Cap

4 Overhead Squats 115/75 RX+ 95/95# RX

7 C2B RX + /Pull-ups RX

10 Bar touching burpees
Scaling – overhead squat weight, Ring rows, banded pull-ups, regular burpees