Archive Monthly Archives: October 2021

CrossFit WOD, October 25, 2021

10/25/2021

Fitness
Metcon (AMRAP – Reps)
Death By…. "

Every 2 minutes until you can no longer finish…

5 Calorie Assault Bike
5 Wall Balls (10/8lb.)
  1 Ground To Overhead (45/35lbs.)

Round 2:  2 Ground To Overhead
Round 3:  3 Ground To Overhead
Round 4:  4 Ground To Overhead
… And so on…

*CLOCK STOPS AT 20MIN.

**You may clean and jerk or snatch! Up to you. You may also switch at any time.

**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?

Metcon (Time)
B.
At the 25min. mark, complete the workout below…
Metcon (Time)
5 Rounds For Time:
1 Double DB Hang Power Clean
2 Double DB Snatches
3 Double DB Push Press
4 Burpees

(15/10)

Level 1
Metcon (AMRAP – Reps)
Death By…. "

Every 2 minutes until you can no longer finish…

8 Calorie Assault Bike
8 Wall Balls (14/10lb.)
  1 Ground To Overhead (95/65lbs.)

Round 2:  2 Ground To Overhead
Round 3:  3 Ground To Overhead
Round 4:  4 Ground To Overhead
… And so on…

*CLOCK STOPS AT 20MIN.

**You may clean and jerk or snatch! Up to you. You may also switch at any time.

**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?

Metcon (Time)
B.
At the 25min. mark, complete the workout below…
Metcon (Time)
15 Rounds For Time:
1 Double DB Hang Power Clean
2 Double DB Snatches
3 Double DB Push Press
4 Burpees

(35/25)

Level 2
Witches Brew (AMRAP – Reps)
Death By…. "

Every 2 minutes until you can no longer finish…

8 Calorie Assault Bike
8 Wall Balls (20/14lb.)
  1 Ground To Overhead (115/75lbs.)

Round 2:  2 Ground To Overhead
Round 3:  3 Ground To Overhead
Round 4:  4 Ground To Overhead
… And so on…

*CLOCK STOPS AT 20MIN.

**You may clean and jerk or snatch! Up to you. You may also switch at any time.

**CAN ANYONE MAKE IT ALL THE WAY TO 10 AND FINISH IT!?

want everyone to go the whole 20min. So, if you can not finish as written, then just get as far as you can and then keep repeating that number until the end. For example, if you can only make it to 5, then just get there and stay there.

Score is the round you finished!

RX+ Men: 135lb. Clean and Jerk
RX+ Women: 95lb. Clean and Jerk

Witches Brew Pt. 2 (Time)
B.
At the 25min. mark, complete the workout below…
Metcon (Time)
15 Rounds For Time:
1 Double DB Hang Power Clean
2 Double DB Snatches
3 Double DB Push Press
4 Burpees

(50/35)

CrossFit WOD, October 23, 2021

10/23/2021

Fitness
Metcon (Time)
You Go I Go

10-8-6-4-2

DB Thrusters(15/10)

35 Calorie Bike

2-4-6-8-10

Burpee Box Step Overs(20/12)

35 Calorie Bike

5-4-3-2-1

Ring Rows

Level 1
Metcon (Time)
You Go I Go

10-9-8-7-6-5-4-3-2-1

DB Thrusters(35/25)

100/80 Calorie Bike

1-2-3-4-5-6-7-8-9-10

Burpee Box Step Overs(24/20)

100/80 Calorie Bike

5-4-3-2-1

Rope Pull Ups

Level 2
Anaconda (Time)
You Go I Go

10-9-8-7-6-5-4-3-2-1

DB Thrusters(50/35)

100/80 Calorie Bike

1-2-3-4-5-6-7-8-9-10

Burpee Box Jump Overs(24/20)

100/80 Calorie Bike

5-4-3-2-1

Rope Climbs

CrossFit WOD, October 22, 2021

10/22/2021

Fitness
Metcon (Time)
5 Rounds for Time:

200m Run
12 Box Step Ups(12/6)
12 Wall Balls(10/8)

Level 1
Metcon (Time)
5 Rounds for Time:

400m Run
20 Box Jumps(20/20)
20 Wall Balls(14/10)

Level 2
Kelly (Time)
5 Rounds for time of:
400m Run
30 Box Jumps, 24” / 20”
30 Wall-Ball Shots, 20# / 14#

CrossFit WOD, October 21, 2021

10/21/2021

Fitness
Metcon (Time)
Partner WOD:

50/35 Calorie Bike
50 Bench Press(45/35)
100 Shoulder Taps(2 ct.)
35/25 Calorie Bike
35 Bench Press(45/35)
100 Shoulder Taps(2 ct.)
20/15 Calorie Bike
20 Bench Press(45/35)
100 Shoulder Taps(2 ct.)

Level 1
Metcon (Time)
Partner WOD:

100/80 Calorie Bike
100 Bench Press(95/65)
10 Wall Walks
50/40 Calorie Bike
50 Bench Press(95/65)
10 Wall Walks
35/25 Calorie Bike
35 Bench Press(95/65)
10 Wall Walks

Level 2
Creepy Crawlers (Time)
Partner WOD:

100 Calorie Bike
100 Bench Press(135/95)
10 Wall Walks
50 Calorie Bike
50 Bench Press(135/95)
10 Wall Walks
35 Calorie Bike
35 Bench Press(135/95)
10 Wall Walks

CrossFit WOD, October 20, 2021

10/20/2021

Rainbow Dash (AMRAP – Reps)
5 Rounds for Reps:

Max Calorie Row in 1 Minute

Rest as needed.

Fitness
Metcon (Time)
50 hanging knee raises for time
*perform 5 burpees at the start of each minute

Level 1

Level 2
My Little Pony (Time)
60 toes-to-bars for time
*perform 12 burpees at the start of each minute

Scaling:
This couplet is sure to challenge your midline. Newer athletes should reduce the burpees to allow at least 30 seconds of work on the pull-up bar. Intermediate athletes can perform this workout as prescribed.