CrossFit WOD, January 10, 2022

01/10/2022

Bulgarian Split Squats (3 x 8-10)

Fitness
Spiderman (At Home) (Time)
2 Sets

3 Rounds
30 Sit Ups
15 Jump Squats

Rest 1:1

Level 1
Metcon (Time)
2 Sets

3 Rounds
15 Hanging Knee Raises
3 Squat Cleans(115/75)

Rest 1:1

Level 2
Spiderman (Time)
2 Sets

3 Rounds
15 TTB
3 Squat Cleans(155/105)

Rest 1:1

Rx + 205/135

CrossFit WOD, January 8, 2022

01/08/2022

Fitness
Metcon (AMRAP – Reps)
35min. to get as far as possible….

60 Power Snatches 45/35lb
60 Power Cleans 45/35lb.
60 Deadlifts 45/35lbs.
60 Cal Assault Bike

Rest 2min.

50 Power Snatches 45/35lb.
50 Power Cleans 45/35lb.
50 Deadlifts 45/35lbs.
50 Cal Assault Bike

Rest 2min.

40 Power Snatches 45/35lb.
40 Power Cleans 45/35lb.
40 Deadlifts 45/35lb.
40 Cal Assault Bike

Rest 2min.

30 Power Snatches 45/35lb.
30 Power Cleans 45/35lb.
30 Deadlifts 45/35lb.
30 Cal Assault Bike
Ladies can do 35 cals on the bike.

Level 1
Metcon (AMRAP – Reps)
35min. to get as far as possible….

60 Power Snatches 45/35lb
60 Power Cleans 75/55lb.
60 Deadlifts 95/65lbs.
60 Cal Assault Bike

Rest 2min.

50 Power Snatches 75/55lb.
50 Power Cleans 95/65lb.
50 Deadlifts 135/95lbs.
50 Cal Assault Bike

Rest 2min.

40 Power Snatches 95/65lb.
40 Power Cleans 115/75lb.
40 Deadlifts 185/125lb.
40 Cal Assault Bike

Rest 2min.

30 Power Snatches 115/75lb.
30 Power Cleans 135/95lb.
30 Deadlifts 205/135lb.
30 Cal Assault Bike
Ladies can do 35 cals on the bike.

Level 2
Fruity Pebbles (AMRAP – Reps)
35min. to get as far as possible….

60 Power Snatches 75/55lb
60 Power Cleans 95/65lb.
60 Deadlifts 135/95lbs.
60 Cal Assault Bike

Rest 2min.

50 Power Snatches 95/65lb.
50 Power Cleans 135/95lb.
50 Deadlifts 185/135lbs.
50 Cal Assault Bike

Rest 2min.

40 Power Snatches 115/75lb.
40 Power Cleans 155/105lb.
40 Deadlifts 205/155lb.
40 Cal Assault Bike

Rest 2min.

30 Power Snatches 135/95lb.
30 Power Cleans 185/135lb.
30 Deadlifts 225/155lb.
30 Cal Assault Bike
Ladies can do 35 cals on the bike.

*Also, if you need to, scale the weights to any numbers that make the most sense to you and your partner. Just make sure they increase in weight each section!

CrossFit WOD, January 7, 2022

01/07/2022

Split Jerk (Weight)
5 Split Jerks (Climbing in weight)
Immediately into;
10-12 Weighted Hanging Knee Raises

Rest 2min. Repeat For 4 Total Working Sets

Tips to focus on:
1.) Moving your front foot just as much as your back.
2.) Focus on getting "under" the bar after explode up.
3.) Keep your core tight + your pelvis tucked underneath you. A.K.A. don’t stick your butt out.

Fitness
Metcon (Time)
3 Rounds For Time:
200m Run
200m Row
20 American KB Swings 25/18lb.

Level 1

Level 2
Cinnamon Toast Crunch (Time)
3 Rounds For Time:
400m Run
400m Row
40 American KB Swings 53/35lb.

– Time CAP: 18min.
– Gotta move to finish!

CrossFit WOD, January 6, 2022

01/06/2022

Bench Press (Weight)
8-10 Flat Barbell Bench Press
Immediately into;
8-10 Barbell Rows (Supinated)

Rest 2min. Repeat For 3 Sets

Fitness
Metcon (AMRAP – Reps)
4 Rounds:
Min. 1) Max Jumping Pull-Ups
Min. 2) Max Air Squats
Min. 3) Max Knee Push-Ups
Min. 4) Max Sit-Ups
Min. 5) REST

Level 1

Level 2
Raisin Bran (AMRAP – Reps)
4 Rounds:
Min. 1) Max Pull-Ups
Min. 2) Max Air Squats
Min. 3) Max Push-Ups
Min. 4) Max Sit-Ups
Min. 5) REST

I know this doesn’t look very tough, but trust me, when you go hard… It’s going to catch up to you.. QUICK…

Excited to see the scores today!

CrossFit WOD, January 5, 2022

01/05/2022

Squat Clean (Weight)
Every 2min. x 3 Rounds:
12/9 Calorie Assault Bike
3 Squat Cleans

Rest 1min. (Add some weight)

Every 2min. x 3 Rounds:
12/9 Calorie Assault Bike
2 Squat Cleans

Rest 1min. (Add some weight)

Every 2min. x 3 Rounds:
12/9 Calorie Assault Bike
1 Squat Clean

*Your goal today is to slowly work up to something heavy by the end. The cardio might help a lot of you get really warm and potentially hit an all time best. And for others, it might just be really hard to hang on. Either way, choose your weights carefully so that you make it to the end with some juice!
Single Leg Deadlift (Weight)
8-10 Reps on each leg
SUPERSET with;
10-15 Weighted DB Sit-Ups

Rest 2min. Repeat For 3 Total Working Sets.

*Same as last week here, but should be able to life 5-10% more. I really want everyone to be significantly improving on these.

8-10 Reps on each leg

Rest 2min. Repeat For 3 Total Working Sets.

Fitness
Metcon (AMRAP – Reps)
6min. to get as far as possible….

1 SDHP’s
1 Front Squat
1 Push Press
2 SDHP
2 Front Squat
2 Push Press
3 SDHP’s
3 Front Squat
3 Push Press

… Keep adding 1 rep until the clock is up!
Men’s weight: 45lbs.
Women’s weight: 35lbs.

Level 1
Metcon (AMRAP – Reps)
6min. to get as far as possible….

1 SDHP’s
1 Front Squat
1 Push Press
2 SDHP
2 Front Squat
2 Push Press
3 SDHP’s
3 Front Squat
3 Push Press

… Keep adding 1 rep until the clock is up!
Men’s weight: 75lbs.
Women’s weight: 55lbs.

Level 2
Honey Nut Cheerios (AMRAP – Reps)
6min. to get as far as possible….

1 SDHP’s
1 Front Squat
1 Push Press
2 SDHP
2 Front Squat
2 Push Press
3 SDHP’s
3 Front Squat
3 Push Press

… Keep adding 1 rep until the clock is up!
Men’s weight: 95lbs.
Women’s weight: 65lbs.

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