What Goes Up

By | WODs

CrossFit Off The Grid – Team Training

WARM: Coaches Choice (No Measure)

LIFT: Back Squat (3×10)

Should Increase 10-15 lbs over last week. Working weight should be no more than 75% of 1 RM

WOD: What Goes Up (AMRAP – Rounds)

12 Min EMOM

Minute 1: 2 Rope Climbs

Minute 2: 10 Wall Balls 20/14

Minute 3: 8 T2B
Scale 4 Rope Pulls, 15 Knees to Elbows

Insidious

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Farmer’s Carry (2xMax Distance)

The athlete will perform 2 max distance farmer carries and rest 3 minutes between attempts. Every 10m is one rep and you will put your total amount from both walks as your score.

WOD: Insidious (Time)

4 Rds For Time: 16 Minute Cap

10 Shuttle Runs (down and back is 1, worth 10 reps)

10 Pull-ups

10m Handstand Walk RX+ 10m Straight Leg Bear Crawl RX
Scaling-Row 250m, regular bear crawls, jumping negatives, banded pull-ups

Walk This Way

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Front Squat (5,5,3,3)

In 15 Minutes Work Up To A Challenging 3 Reps

WOD: Walk This Way (AMRAP – Rounds and Reps)

Partner 12 Minute AMRAP of:

20 Box Jumps 24/20# (Step Down)

Row 200m (2 reps)

20 Thrusters 75/55#

Row 200m

20 Hand Off Medball Sit-ups 20/14#
One Partner works at a time. Partners Lay back with their toes touching and hand off the medball for each sit-up rep

Scaling-Box height, step-ups, thruster weight, medball weight

Safe Word

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Snatch (1RM)

WOD: Safe Word (Time)

For Time (12 Minute Time Cap):

RX+

9-7-5 of:

Triple Unders

Snatch (full squat) 135#/85#

RX

40-30-20

Double Unders

9-7-5

Power Snatch 115#/75#
Scaling-Snatch weight, singles. If you can do the snatch RX+ weight and not the triple unders do the RX+ weight.

Why?

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Deadlift (1RM)

In 25 Minutes work up to a 1RM Deadlift

WOD: Why? (Time)

For Time (12 Minute cap):

RX+

80 Burpees to a 6″ target

Every Minute on the Minute (starting at minute 1) Perform 4 Toes to Bar

RX

For Time (12 Minute cap)

70 Burpees

Every Minute on the Minute (starting at minute 1) Perform 4 Strict Hanging Knee-ups
Scaling-Burpee and T2B/knee-up amounts (ask your coach if not sure), v-ups, sit-ups, no push-up burpees

Digital Bath

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

TEST: 500m Row (Time)

Max Effort 500m Row

WOD: Digital Bath (AMRAP – Rounds and Reps)

13 Minute Amrap of:

Run 800M (8 reps)

20m Broad Jump

10 Air Squats

6 Ring Rows (feet on a box RX)
Scaling- ring rows feet on the floor, single foot take off jumps