CrossFit – WOD
For Time:
20 Back Squats
200 Meter Run
15 Back Squats
400 Meter Run
10 Back Squats
800 Meter Run
(155/105)
*Goal time is 10-15 minutes – weight should be light to moderate*
2021 11 19
CrossFit – WOD
For Time:
15-12-9-6-9-12-15
American KB Swings
KB Facing Burpees
Knees to Elbow
*15 minute time-cap*
2021 11 19
2021 11 19
2021 11 15
CrossFit
WOD
5 Rounds:
25 Wallballs
25 Pull-ups
*18 minute time-cap*
Partner WOD
18 min AMRAP
20 Wallballs
12 Pull-ups
*you go I go rounds*
2021 11 15
CrossFit – WOD
5 Rounds for max reps:
1:00 max distance run
1:00 max wallballs (20/14)
1:00 max box jump overs (24/20)
-no rest between rounds-
Notes: Our goal today is to achieve a minimum of 12 reps for each movement
Scaling options: lighter weight, smaller box, shorter run – if you can’t jump we will do step ups or lunges
2021 11 11
CrossFit – Heavy Day
12 Sets as heavy as possible
1 Squat Snatch
Notes: Looking for 80% or more for each lift
- if the overhead squat is a major limiting factor, we will work on power snatches or keeping the load lighter to allow for proper movement
2021 11 10
2021 11 09
2021 11 09
2021 11 09