“Front Loaded” CrossFit WOD – Monday May 17th, 2021
On the 2:00 x 5
On the 0:00… 9 Back Squats 60%
On the 2:00… 6 Back Squats 70%
On the 4:00… 6 Back Squats 80%
On the 6:00… 6 Back Squats 70%
On the 8:00…. 9 Back Squats
60%
All % are off 5RM
Record your set of 80%
For Time:
21-18-15-12-9:
Front Squats 115 / 85 lb
Kettlebell Swings 53 / 35 lb
Lateral Burpees Over Barbell
2021 05 16
4 Rounds for Time:
400m Run
25 Situps
25 Pushups
-Rx+: Wear a 20#/14# Weight Vest-
-20:00 Time Cap-
3:00 AMRAP
1:00 – Max Assault Bike Calories
1:00 – Max Sandbag Thrusters
1:00 – Max Sandbag-Facing Burpees
-Rx: 50#/35# Sandbag-
2021 05 16
“Discomfort” CrossFit WOD – Saturday May 15th, 2021
Strict Press
Part A – 5 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.
100% of 5RM
Part B – 1 Set:
Max Reps Strict Press
76% of 5RM
Record part B
On the 5:00 x 5 Rounds:
25/18 Calorie Assault Bike | 33/25 Calorie Row
1 Round of “DT” 155 / 105 lb
1 Round of “DT”:
12 Deadlifts
9 Hang Power Cleans
6 Push Jerks
Score is slowest round
2021 05 14
“Underdog” CrossFit WOD – Friday May 14th, 2021
OTM X10
All Sets at 70% of 5RM
For Time:
50 Double-Unders
20 Overhead Squats 135 / 95 lb
50 Double-Unders
35/25 Calorie Row
50 Double-Unders
50 Chest To Bar Pull-Ups
50 Double-Unders
35/25 Calorie Row
50 Double-Unders
20 Overhead Squats 135 / 95 lb
Dubs: 30-45sec practice or 1.5X singles
CTB: if you dont have 15+ unbroken scale volume
OHS: should be able to do 10+ unbroken when fresh
2021 05 13
“Lt Dan” CrossFit WOD – Thursday May 13th, 2021
Partner WOD: 1 works at a time
25 AMRAP
Run together split remaining work
200M Run
10 Pull ups
20 Push Ups
30 Air Squats
2021 05 12
“400m Run” Aerobic Capacity – Thursday May 13th, 2021
3 Rounds:
100m Run at 200m Pace
200m Walk
-3:00 Rest-
200m Run at Pace ~0:02 Slower than 100m Runs
Max Effort 400m Run
2021 05 12
“Steady As She Goes” Aerobic Capacity Training – Tuesday May 11th, 2021
5 Rounds:
2000m Assault Bike
-2:00 Rest Between Rounds-
Round 1 – 2000m Moderate
Round 2 – 1500m Moderate, 500m Fast
Round 3 – 1000m Moderate, 1000m Fast
Round 4 – 500m Moderate, 1500m Fast
Round 5 – 2000m Fast
SUBSTITUTIONS
Row: 5 × 1000m
2021 05 10
“Meet the Press” CrossFit WOD – Tuesday May 11th, 2021
Bench Press
Part A – 3 Sets:
1 Tempo Pausing Bench Press (4s Down, 2s Pause, Regular Up)
1 Tempo Bench Press (4s Down, Regular Up)
1 Bench Press
Rest 2:00 between sets.
100% of 5RM
Part B – 1 Set:
Max Reps Bench Press
76% of 5RM
AMRAP 18:
15 Calorie Assault Bike
12 Toes to Bar
9 Strict Presses
15 Calorie Assault Bike
12 Toes to Bar
15 Push Presses
15 Calorie Assault Bike
12 Toes to Bar
21 Push Jerks
Barbell – 95 / 65 lb
2021 05 10
“Overrated” CrossFit WOD – Monday May 10th, 2021
Off 5RM
Wave #1
Set 1 – 7 Reps @ 71%
Set 2 – 5 Reps @ 76%
Set 3 – 3 Reps @ 81%
Wave #2
Set 4 – 7 Reps @ 76%
Set 5 – 5 Reps @ 81%
Set 6 – 3 Reps @ 86%
Wave #3
Set 7 – 7 Reps @ 81%
Set 8 – 5 Reps @ 86%
Set 9 – 3 Reps @ 91%
5 Rounds For Time:
7 Power Snatches 115 / 85 lb
14 Box Jump Overs (24″/20″)
2021 05 09
“Power Rowpe” CrossFit WOD – Saturday May 8th, 2021
Strict Press
Part A – 5 Sets:
1 Tempo Strict Press (Regular Speed Up, 4s Down)
2 Strict Presses
Rest as needed between sets.
95% of 5RM Strict Press
Part B – 1 Set:
Max Reps Strict Press
73% of 5RM Strict Press
– In part A, complete 5 sets of 3 strict presses. The first rep of each set will have a 4s negative. The second 2 reps will be 2 regular strict presses.
– In part B, complete a max set of strict presses. Press until you cannot successfully complete another rep.
AMRAP 30:
50 Double-Unders
500m Row
50 Double-Unders
5 Rounds of “The Chief”
1 Round of “The Chief”:
3 Power Cleans 135 / 95 lb
6 Push-Ups
9 Air Squats
– Score: Rounds + Reps. Every meter is a rep. Each round of “The Chief” contains 18 reps. So if you complete 3 full rounds and get through 2 rounds of “The Chief” in round 4, your score would be 3+636.
MODIFICATIONS
Double-Unders
-75 Single Unders
2021 05 07