Helen

By WODs

CrossFit Off The Grid – Team Training

WU: Coaches Choice (No Measure)

LIFT: Back Squat (3×10)

10 Minutes to Complete 3 Rounds of 10 reps at a working weight of 65% of your 1 RM

WOD: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

TC Tester #2

By WODs

CrossFit Off The Grid – Team Training

Warm: Coaches Choice (No Measure)

LIFT: Deadlift (Build To a 1RM)

10 minutes to build to a one Rep Max, no more than 5 Rounds

LIFT: High-Hang Clean (Build To a 1RM)

10 minutes to build to a one Rep Max, no more than 5 Rounds

WOD: TC Tester #2 (Time)

5 Rounds

10 Box Jumps 24″/20″

10 Burpees

10 V-Ups

Dead Day

By WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Deadlift (3X3)

This should be heavy and challenging. Rest 3 minutes between sets.

Lift: Dumbbell Shrugs (3X10)

WOD: Dead Day (AMRAP – Rounds)

15 Minute EMOM of:

Minute 1- 5 Deadlifts 225/155# RX+ 185/125# RX

Minute 2- 10 Wall Balls

Minute 3- 30 Double Unders
Scaling-Deadlift weight should be around 50-60% of 1RM if the RX weights are not attainable, wall ball weight, 60 singles or 15 double under attempts

OMG

By WODs

CrossFit Off The Grid – CrossFit

CrossFit Off the Grid Warm-up (No Measure)

Coach’s Choice

Lift: Back Squat (3X3)

Last week of 3’s. This should be very challenging. Rest 3 minutes between sets.

Lift: Band Pull Aparts (3X10)

Perform sets of 10 during rest periods

WOD: OMG (Time)

For Time: (13 min cap)

500m Row

21 Burpees

5 Muscle-ups RX+ 10 C2B RX

15 Burpees

4 MU’s 8 C2B

9 Burpees

3 MU’s 6 C2B

6 Burpees

2 MU’s 4 C2B

3 Burpees

1 MU’s 2 C2B

500m Row

Helen

By WODs

CrossFit Off The Grid – Team Training

WU: Coaches Choice (No Measure)

Lift: Back Squat (3×10)

Working Weight Should be 65% of 1 Rep Max

WOD: Helen (Time)

3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups

The Hangover

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 15 Minutes perform 5 sets of 2 reps while increasing the weight each time. This should be around 85-95% of your 1RM.

WOD: The Hangover (AMRAP – Rounds and Reps)

10 Minute AMRAP of:

7 Overhead Squats 75/55#

14 Box Jumps 24/20″

21 Sit-ups

Run 100m (1 Rep)