Rack ‘Em

By | WODs

CrossFit Off The Grid – CrossFit

Coaches Choice (No Measure)

Lift: Back Squat (3X3)

Perform 3 sets X 3 reps of backsquat. Rest 3 minutes between sets.

Lift: Dumbbell Curls (3X10 (5 Each Arm))

During your rest period perform dumbell curls.

WOD: Rack ‘Em (AMRAP – Rounds and Reps)

16 Minute AMRAP of:

12 Toes to Bar

14 Front Rack Lunges 95/65#

Run 800m (8 reps)
Scaling-Knee-ups, v-ups, sit-up, Lunge weight, KB Lunges, Row 1000m

Saddle Up Partner

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Shoulder Press (3X5)

Perform 3 sets of 5 reps of shoulder press. Rest 3 minutes between sets.

Lift: Single arm DB/KB rows (3X12 (6 each arm))

During your rest period perform single arm rows. 6 on each arm for one set X 3 sets.

WOD: Saddle Up Partner (Time)

Partner WOD

2rds for time: (20 min cap)

50 Box Jump Up and Overs 24/20″

40 Sit-ups

30 Burpees

20 Wallballs 20/14#

10 Russian KB Swings 70/53# RX+ 53/35# RX
*One Partner works while the other rests.*

Scaling-Box Jump Height, step-ups, no push-up burpees, wallball weight, KB wight

Strict Rules

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Hang Snatch Below The Knee (3X3)

Perform 3 below the knee hang snatches for 3 sets at the same weight. Rest 3 minutes between sets.

WOD: Strict Rules (AMRAP – Rounds and Reps)

8 Minute Amrap of:

8 Power Snatch 95/65 RX+ 75/55 RX

8 Overhead Squats 95/65 RX+ 75/55 RX

8 Strict Pull-ups
Scaling Options-Snatch and overhead squat weight, banded pull-up, negatives, high hang power snatch, front squats instead of overhead squats if mobility is an issue.

Press It Up

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Floor Press (3X5)

Perform 3 sets of 5 floor press. Rest 3 minutes between sets

WOD: Press It Up (Time)

For Time:(16 min cap)

Row 1K

-Then-

3rds of:

7 Push Press 75/55# RX

14 Weighted Step Out Lunges 45/25# RX

100m Wall Ball Run 20/14#

-Then-

Row 500m
Scaling-Push Press Weight, Lunge Weight, Med Ball Weight. Run heats that start after the first 1k if short on rowers.

Fresh Air!

By | WODs

CrossFit Off The Grid – CrossFit

Coaches Choice (No Measure)

Lift: Deadlift (3X5)

Perform 3 sets of 5 reps and rest 3 minutes between sets. Try to increase 5-10lbs from last week.

Lift: Banded Lat Pull Downs (3X10)

During your rest period perform 3 sets of 10 lat pull downs with the purple bands.

WOD: Fresh Air! (AMRAP – Rounds and Reps)

In 12 Minutes:

Run 1 Mile

Then AMRAP of:

10 Deadlifts 135/95 RX+ 115/75 RX

8 Hang Power Cleans Same Weights

6 Ring Dips
Scaling Options-Run 1400m or 1200m(try to keep this part under 9 or 10 minutes-scale accordingly), clean weight, banded dips, dip negatives

Who’s your daddy?

By | WODs

CrossFit Off The Grid – CrossFit

This week marks the last week of 5’s. Next week we will begin sets of 3 for our power lifts.

Warm-up (No Measure)

Coach’s Choice

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

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

LIFT2: Dumbbell Shrugs (3 x 10 – find a challenging weight)

Between each set of back squat, perform 3 sets of 10 dumbbell shrugs.

WOD: Kettle Kooked (Time)

For Time (12 Minute Cap):

21-15-9-6-3 of:

Goblet Squat 53#/35# (RX+), 35#/26# (RX)

One-arm KB Snatches 53#/35# (RX+), 35#/26# (RX)
One-arm KB Snatch reps are 21-15-9-6-3 total (For example: 21 reps are 10 one arm, 11 other arm).

Scaling Options: KB weight, Dumbbell Snatch, goblet squat weight, air squats