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“Grateful Dead” CrossFit WOD – Tuesday September 6th, 2022

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Strength

Deadlift (4X5)

4 Sets:

5 Reps @ 70-75%

6-8 Second Eccentric

Strict Deficit HSPU Base 2022 (AMRAP – Reps)

3-4 Sets:

6-12 Strict Deficit Handstand Push-ups

Rest 2 Minutes Between Sets.

Metcon

Grateful Dead (Time)

3 Rounds For Time:

50/40 Calorie Bike

30 weighted AbMat Situps 25/15 or GHD Sit-ups w/wall ball set-up

20 Deadlifts 155 / 105 lb

100 Meter Farmers Carry 50 / 35 lb’s

“Clovis” CrossFit WOD – Monday September 5th, 2022

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Metcon

Clovis in Class (Time)

For Time [40 Minute Cap]:

150 Burpee Pull-ups

On the 4:00 [Starting at 0:00]:

400 Meter Run

*Score = Time it takes to complete the workout

Clovis (Time)

For time:

Run 10 miles

150 Burpee pull-ups
In honor of U.S. Army Second Lieutenant Clovis T. Ray, 34, of San Antonio, TX, was killed on March 15, 2012
To learn more about Clovis click here

“Grey Level & Woulda, Coulda, Shoulda” CrossFit WOD – Thursday September 1st, 2022

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Metcon

Grey Level Test (Time) – Pass this test and earn a free shirt! 😁

For Time:

500M Row

40 Air Squats

30 Sit-Ups

20 Push-Ups

10 Pull-Ups

Metcon

Woulda, Coulda, Shoulda (AMRAP – Reps)

Partner WOD

4 Rounds For Reps:

2 Minute Rope Climbs (15′)

2 Minute Dumbbell Shoulder to Overhead (50’s/35’s)

2 Minute Lateral Dumbbell Burpees

*Score = Total Reps

“Fun & Games” CrossFit WOD – Wednesday August 31st, 2022

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Strength

Power Snatch (5X3)

Block Power Snatch (use 45# plate to lift bar)

5 Sets of 3 @ 65-70% of 1RM Power Snatch

*Bar At Knee Level

Metcon

Fun & Games (5 Rounds for reps)

[0:00 – 2:00]

1,000/800 Meter Bike

Max Snatches

Rest 1 Minute

[3:00 – 6:00]

1,500/1,200 Meter Bike

Max Snatches

Rest 2 Minutes

[8:00 – 12:00]

2,000/1,500 Meter Bike

Max Snatches

Rest 2 Minutes

[14:00 – 17:00]

1,500/1,200 Meter Bike

Max Snatches

Rest 1 Minute

[18:00 – 20:00]

1,000/800 Meter Bike

Max Snatches

Barbell: 135 / 95 lb

Strict Deficit Handstand Push-ups (3 Rounds for reps)

3 Sets:

2-5 Strict Deficit Handstand Push-ups

Rest 3 Minutes Between Sets.