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“Mani-Pedi” CrossFit WOD – Saturday April 9th, 2022

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Strength

Clean (Triple)

Build To A Heavy Triple

– Reps do not need to be “touch and go.”

– Take up to 10 seconds of rest between each clean.

Split Jerk (Triple)

Build to a heavy triple

Barbell comes from the rack

Reps do not need to be “touch and go.”

Take up to 10 seconds of rest between each clean.

Metcon

Mani-Pedi (Time)

For Time:

500 Meter Row

30 Toes to Bar

15 Clean & Jerks

500 Meter Row

20 Toes to Bar

10 Clean & Jerks

500 Meter Row

10 Toes to Bar

5 Clean & Jerks

500 Meter Row

Barbell: 135 / 95 lb

“Brief Relief” CrossFit WOD – Wednesday April 6th, 2022

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Strength

Front Squat (Triples)

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

Metcon

Brief Relief (5 Rounds for reps)

5 x AMRAP 3:

3 Burpee Pull-ups

6 Box Jump Overs (24″/20″)

9 Wallballs 20 / 14 lb to 10/9ft.

Rest 1 Minute Between Rounds
Score: each round for reps

1 Round = 18 Reps

2 Round = 36 Reps

3 Round = 54 Reps

“All Hands on Deck” CrossFit WOD – Tuesday April 5th, 2022

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Strength

Bench Press (Triples)

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

Metcon

All Hands on Deck (AMRAP – Rounds and Reps)

“All Hands On Deck”

AMRAP 20:

30 Double Unders

300-ft. Dumbbell Farmers Carry

30 Double Unders

20 Kipping Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Walking Lunge

Dumbbells: 50 / 35 lb’s

All Hands on Deck (AMRAP – Rounds and Reps)

“All Hands On Deck”

AMRAP 20:

30 Double Unders

300-ft. Dumbbell Farmers Carry

30 Double Unders

20 Kipping Handstand Push-ups

30 Double Unders

100-ft. Dumbbell Front Rack Walking Lunge

Dumbbells: 50 / 35 lb’s

“Burnin’ Rubber” CrossFit WOD – Monday April 4th, 2022

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Strength

Power Clean (Triples)

Build to Heavy Set of 3

Then…

1×3 @ 90% of Heavy 3

1×3 @ 80% of Heavy 3

Metcon

Burnin’ Rubber (Time)

“Burnin’ Rubber”

For Time:

15 Hang Power Cleans

1,500 Meter Bike

12 Hang Power Cleans

1,200 Meter Bike

9 Hang Power Cleans

900 Meter Bike

Barbell: 185 / 135 lb
750m-600m-450m Row

600m-500m-400m Ski or Run

Gymnastics Conditioning 4/4 (Time)

3 Rounds For Time:

18 Chest To Bar Pull-Ups

18 Toes to Bar

Time Cap: 12 Minutes

“Honey Nut” CrossFit WOD – Saturday April 2nd, 2022

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Strength

Clean & Jerk Ladder : Time (Time)

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%
Enter time

Clean and Jerk (Ladder)

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%

Enter final weight

Metcon

Honey Nut (Time)

For Time [20 Minute Cap]:

10-9-8-7-6-5-4-3-2-1 Clusters 95 / 65 lb

200 Meter Run

“Gutsy” CrossFit WOD – Friday April 1st, 2022

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Strength

Squat Snatch Ladder (Time)

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%
Record Time

Metcon

Snatch (Ladder)

For Time [13 Minute Cap]:

10 Reps @ 52%

8 Reps @ 60%

6 Reps @ 69%

4 Reps @ 77%

2 Reps @ 85%

Record 85% Weight

Gutsy (Time)

5 Rounds For Time [20 Minute Cap]:

25 Toes to Bar

50 Double Unders

15-12-9-6-3 Snatches 115 / 85 lb
Scale:

75 Singles

“Club Sandwich” CrossFit WOD – Wednesday March 30th, 2022

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Strength

Back Squat (3X5)

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon

Club Sandwich (3 Rounds for reps)

On the Minute x 9:

6 Dumbbell Front Squats 50 / 35 lb’s

Max Devil’s Presses 50 / 35 lb’s

[Rest 3 Minutes]

AMRAP 6:

Max Bike Cals/ Row Cals/Ski Cals

[Rest 3 Minutes]

On the Minute x 9:

6 Box Jumps (30″/24″)

Max Rope Climbs (15-ft.)

“Feel the Rhythm” CrossFit WOD – Tuesday March 29th, 2022

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Strength

Push Jerk (3X5)

Build to Heavy Set of 5

Then…

1×5 @ 90% of Heavy 5

1×5 @ 80% of Heavy 5

Metcon

Feel the Rhythm (Time)

For time:

27-21-15-9:

Calorie Row

Push Jerks 135 / 95 lb
Options:

– 21 | 15 | 9 | 6 Cal Bike

– 21 | 15 | 9 | 6 Cal Ski

– 400 | 300 | 200 | 100m Run

Handstand Push-up Conditioning 3/29 (Time)

For Time:

400 Meter Sandbag Run 50 / 35 lb

18 Kipping Handstand Push-ups

400 Meter Sandbag Run 50 / 35 lb

15 Kipping Handstand Push-ups

400 Meter Sandbag Run 50 / 35 lb

12 Kipping Handstand Push-ups

Every Additional Break:

200 Meter Sandbag Run 50 / 35 lb

Time Cap: 12:00