Row Your Boat

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice
Wall Ball Review

Rowing Technique

WOD: Row Your Boat (AMRAP – Rounds and Reps)

25 Minute Partner* AMRAP of

Row 2000m

40 Wall Balls 20#/14#

40 Hand Release Push-ups

100m Overhead Plate Carry 45#/25# (walk together, carry plate as needed)

*Split all reps as needed, only one person works at a time.
Scaling options: row distance, wall ball weight, air squats, plate carry at chest, overhead plate carry weight.

Splish Splash

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice
Kipping and Toes to Bar Review

Deadlift Review and Warm-up

WOD: Splish Splash (AMRAP – Rounds)

18 Minute EMOM of:

Minute 1 is 4 Deadlifts 225/155# RX+ 185/125# RX

Minute 2 is 7 Toes to Bar

Minute 3 is 11 Box Jumps 24/20″ (Step Down)
Your score is the total amount of rounds completed. Most will have 18 as a score.

Focus on the technique and efficiency of each movement.

Scaling-Deadlift weight, knee-ups, v-ups, sit-ups, box jump height, step-ups

Day #9 Gainzzz

By | WODs

CrossFit Off The Grid – Bootcamp

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Back Squat (3X5)

Work up to challenging set of 5 and perform 3 sets of 5 reps with the same weight. Try to increase 5 to 10 pounds from last week.

WOD: Day 9# Gainzzz (Time)

4 Rds for time:

6 Ring Rows

10 Box Jumps/Steps-up

14 Lunges
Cashout if there’s time left-Tabata Sit-ups

The Day After

By | WODs

CrossFit Off The Grid – CrossFit

Warm-up (No Measure)

Coach’s Choice

LIFT: EMOM: 2 Push Press + 1 Split Jerk (EMOM for 8 mins of: 2 Push Press and 1 Split Jerk)

Find a challenging weight for the complex. Start with a lighter weight and increase as needed throughout the EMOM. Once found, finish the EMOM with that weight. Record the final weight used.

WOD: The Day After (Time)

4 Rds for time of: (20 minute cap)

Run 400m

4 Ring Dips

6 Push Press 95/65#

8 Front Rack Lunges 95/65#
Scaling- Row 500m, box dips, dip negatives, banded dips, push press and lunge weight

Zoom Zoom Zoom

By | WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

LIFT: Power Clean ( Touch and go 3)

In 15 minutes work up to a challenging 3 touch and go power cleans.

LIFT: Dumbbell Curls (3X10 (5 each arm))

Between sets of power cleans accumulate 3 sets of 10 reps of dumbbell curls.

WOD: Zoom Zoom Zoom (AMRAP – Rounds and Reps)

11 Minute AMRAP of:

10 Power Cleans 115/75#

20 V-ups

30 Burpees

40 Double Unders
Scaling- Power clean weight, Knees to chest, sit-ups, 80 singles or 20 double under attempts