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“The Sweet Escape” CrossFit WOD – Tuesday September 27th, 2022

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Strength

Clean and Jerk (4X3)

Power Clean + Push Jerk

4 Sets:

3 Power Cleans + 1 Push Jerk

All Sets Performed @ 70-75% of 1RM Clean &; Jerk

Rest As Needed Between Sets.

Metcon

The Sweet Escape (Time)

For Time:

15 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

Rest 3 Minutes

12 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

Rest 3 Minutes

9 Unbroken Clean & Jerks

3,000/2,400 Meter Bike

[Every Break On Barbell]:

500/400 Meter Penalty Bike

Barbell: 135 / 95 lb

Time Cap 30:00
3000/2400 METER BIKE

– 1500/1200m Row

– 1200/900m Ski

– 1200m Run

“Home Plate” CrossFit WOD – Monday September 26th, 2022

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Strength

Back Squat (4X3)

4 Sets:

3 Reps @ 70-75% of 1RM

*4-5 Second Isometric

*Rest As Needed Between Sets

Strict Pull Ups Base 2 2022 (3 Rounds for reps)

Strict Pull-Ups

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets.

Metcon

Home Plate (4 Rounds for reps)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Bar-Facing Burpees

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee to Touch (6″)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee Pull-ups (6″ Reach To Bar)

AMRAP 6:

1,000/800 Meter Row

12 Front Squats

Max Burpee Box Jumps (24″/20″)

Barbell: 155 / 105 lb
Score= Total burpees each round.

“Abomination” CrossFit WOD – Friday September 23rd, 2022

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Strength

Strict Pull Ups (3 Rounds for reps)

Strict Pull-Ups

2-3 Sets:

12-20 Strict Pull-ups

Rest 1 Minute Between Sets.

Back Squat (3X6)

3 Sets:

6 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

– For EACH back squat, hold for 4-5 seconds just below parallel. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Metcon (AMRAP – Rounds and Reps)

AMRAP 15:

21 GHD on wallball or Weighted 25/15 Sit-ups

15/12 Calorie Row

9 Dumbbell Thrusters 50 / 35 lb’s

Kettle Corn

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CrossFit Preferred – Spartan SGX

Spartan SGX WOD

Kettle Corn (AMRAP – Rounds and Reps)

AMRAP 20:

4 Turkish Get-Ups

8 Goblet Squats

16 Kettlebell Swings

[On the 0:00 and 10:00]:

800 Meter Run

Kettlebell: 53 / 35 lb

Spartan Finisher

Kettlebell Walks (Weight)

3 Rounds:

50′ Farmer’s Carry/side

50′ Front Rack Carry/side

50′ Overhead Carry/side

-No Dropping the Weight During or Between Rounds-

-Don’t Rush the Walk. Focus on Time Under Tension-

Lynne’s twin

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CrossFit Preferred – CrossFit

Strict Press (3X5)

3 Sets:

5 Reps @ 65-70%

*4-5 Second Isometric

*Rest As Needed Between Sets

– Our next iteration of our strength pieces is isometric holds.

– For EACH strict press, hold for 4-5 seconds at 1 inch off shoulder on the way up. Squeeze muscles as hard as you can during pause, then fire up as fast as possible.

Lynne’s Twin (2 Rounds for reps)

AMRAP 20:

500/400 Meter Bike

Max Unbroken Push Jerks 155 / 105 lb

500/400 Meter Bike

Max Unbroken Bar Muscle-ups

Strict Ring Dips (3 Rounds for reps)

2-3 Sets:

12-20 Strict Ring Dips

Rest 1 Minute Between Sets.

Well Rounded

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CrossFit Preferred – CrossFit

Clean and Jerk (5X1)

5 Sets of 1 Power Clean + 3 Push Jerks @ 65-70% of 1RM Clean & Jerk

Rest As Needed Between Sets.

Well Rounded (Time)

10 Rounds For Time:

3 Clean and Jerks 155 / 105 lb

200 Meter Run

1 Round of “Cindy”

1 Round of “Cindy”:

5 Pull-Ups

10 Push-Ups

15 Air Squats

Time Cap 30:00