Monday’s WOD 11.01.21

Monday’s WOD 11.01.21

Group Warm-up
Metcon
Skill:
Handstand Walk

*8:00 to work on being upside down!

Wall Walks
Wall Kick Ups
HS Holds
HS Walks
.. Etc!

Metcon (AMRAP – Reps)
1 Minute Max Calorie Row
1 Minute Max Power Snatch 95/135
-2:00 Rest-
2 Minute Max Calorie Row
2 Minute Max Power Snatch
-3:00 Rest-
3 Minute Max Calorie Row
3 Minute Max Power Snatch

*score is total reps!
Metcon
Accessory:
Accumulate 1:00 Hanging L-Sit

Sunday’s WOD 10.31.21

Sunday’s WOD 10.31.21

Group Warm-up
Front Squat (5×3)
In 15:00..

5×3 Front Squat at a moderate weight

*2 High Box Jumps after each set of front squats

Power Snatch (Weight)
In 20:00..

Build to a 1RM Power Snatch

Saturday’s WOD 10.30.21

Saturday’s WOD 10.30.21

Group Warm-up
Metcon (Time)
w/ a partner..

10 Rounds:
12 Deadlifts 105/155
9 Hang power Cleans
6 Push Jerks

*300 Calorie Row

*Each athlete must complete a full round of DT before switching. When you are not doing DT you will be accumulating 300 Calories on the rower. If you finish DT and have not reached 300 continue until 300 Calories!

Friday’s WOD 10.29.21

Friday’s WOD 10.29.21

Group Warm-up
Metcon (Time)
20 Rounds:
50m Run
5 Burpees
50m Run
3 Slam Balls (Heavy)

Rx+.. 3 DB Clean 35/50

Thursday’s WOD 10.28.21

Thursday’s WOD 10.28.21

Group Warm-up
Metcon (Time)
12-9-6
Power Snatch 95/135
18-14-10
C2B Pull-Up
9-7-5
Ring Dip

Rx+..
"Amanda"
9-7-5
Muscle-Ups (Bar or Ring)
Squat Snatch 95/135

Wednesday’s WOD 10.27.21

Wednesday’s WOD 10.27.21

Group Warm-up
Strict Press (Weight)
Strict Press 5/3/1
5 @ 60%
5 @ 70%
5+ @ 75% (Max reps)

*The set of 5+ is a max rep set, go until failure.

Metcon (Time)
25-20-15-10-5
Calorie Bike
50-40-30-20-10
Step-Ups 20"

Tuesday’s WOD 10.26.21

Tuesday’s WOD 10.26.21

Group Warm-up
Metcon (Time)
1000m Row
20 Deadlift 135/185
40 Sit-Up
800m Row
15 Deadlift 155/225
30 Toes to Bar
600m Row
10 Deadlift 185/255
20 Sit-Ups
400m Row
5 Deadlift 205/275
10 Toes to Bar

Monday’s WOD 10.25.21

Monday’s WOD 10.25.21

Group Warm-up
Front Squat (Weight)
Athletes Choice:
*Strength or Endurance

Strength:
5×3 Front Squats (increasing in weight, start light, end at 60%)
5×3 Front squats @ 65%

Endurance:
10-9-8-7-7-8-9-10
Start at a light to moderate weight and increase weight each set until you get to the second set of 7, then try to maintain that weight as you increase the reps.

Metcon (AMRAP – Rounds and Reps)
AMRAP 14:
15 KB Swings 35/53
25 Double Under
50m OH KB Carry

*switch arms at turn around

Sunday’s WOD 10.24.21

Sunday’s WOD 10.24.21

Group Warm-up
Hang Snatch (Weight)
15 Minutes to Establish a 3 Rep Max Hang Snatch
Hang Power Clean (Weight)
15 Minutes to Establish a 2 Rep Max Hang Power Clean

RomWod

Saturday’s WOD 10.23.21

Saturday’s WOD 10.23.21

Group Warm-up
Coffland (Time)
Hang from a pull-up bar for 6 minutes
Each time you drop from the bar, perform:
800-m run
30 push-ups

Post time to comments
U.S. Army Spc. Christopher J. Coffland, 43, of Baltimore, Maryland, died Nov. 13, 2009, in Wardak province, Afghanistan, of wounds suffered when enemy forces attacked his unit with an improvised explosive device. Coffland, who joined the Army a month before reaching the enlistment age limit of 42, was assigned to the 323rd Military Intelligence Battalion at Fort Meade, Maryland. He was deployed to Afghanistan two weeks prior to his death.

Coffland was a CrossFit athlete who was known to have demolished the U.S. Army Physical Fitness Test, which features push-ups, sit-ups and a 2-mile run. He was particularly fond of long workouts, heavy lifts, distance sprints, push-ups and sit-ups.

Coffland is survived by his parents, David and Toni; his sisters, Lynn, Karen and Laurie; his brother, David; and many other friends and family members.

**The modifications for this could be either decreasing the hang time, or decreasing the work each time you drop. If it will take you 6 different rounds of 1 minute holds that means you will run and do push ups 5 times, that is 2.5 miles of running and 150 push ups. Modify as needed!