WED, Sept 1, 2021
WOD
For Time
Row 1,500/1,350m
5 Burpees
Row 1,000/900m
5 Burpees
Ski 500/400m
5 Burpees
Ski 1,000/900m
5 Burpees
Ski 1,500/1,350m
WORKOUT OF THE DAY
CHUCK
FITNESS
WOD
For Time
Row 1,500/1,350m
5 Burpees
Row 1,000/900m
5 Burpees
Ski 500/400m
5 Burpees
Ski 1,000/900m
5 Burpees
Ski 1,500/1,350m
1) Push Press
5 x 5 ascending
2) “Peazy”
Tribute workout to my Soulmate on her birthday. Who came to love CrossFit to enjoy with her friends and family.
8 Rnds
Run 200m
C2B Pullups Rx1 15, Rx2 10, Rx3 10 Pullups
DUs Rx1 50, Rx2 25, Rx3 100 singles
HSPus Rx1 15, Rx2 10, Rx3 15/10 push-ups
Significance:
8 Rnds - her birth month
Run - she did not enjoy running, but it makes me smile remembering always pointing out to her that unique head tilt of hers as she ran. I made it a short run, babe.
Dus - 50 reps for her final age and remembering the looks I would get judging these for her during every open. She would let me know for days about the jump rope whip marks on her legs.
C2B / Hspus - two movements she was very proud that she had in her Toolbox.
WOD
1) 1 RM Backsquat
2)3 RFT
Run 400m
15 Box jumps
10 Hang Pwr Cleans Rx1 155/105, Rx2 135/85, Rx3 115/65
3) 3 RFT
T2B Rx1 20, Rx2 15, Rx3 10
20 Single arm DB OH Squat Rx1 50/35, Rx2 40/25, Rx3 35/20
WOD
1) 3 RFT
Bike 1/.9m
21 Kb swings 53/35
12 Pullups
2)Bench Press
6 x 4 ascending
3) For Time
Ski 1,000/900m
Start with 5 burpees then every min do 5 burpees until complete the distance
WOD
1) 3 RFT
Row 250/225m
15 air squats
5 Burpees over rower
2)Backsquat (last session of squat cycle!)
7 x 3 same 92%1RM
3) 3 RFT
10 Pwr Snatch Rx1 155/105, Rx2 135/95, Rx3 115/75
DBs Rx1 100, Rx2 50, Rx3 200 singles
WOD
1) For time
Run 400m
20 slamballs Rx1 100/70, Rx2 70/50, Rx3 50/35
Run 600m
30 Wallballs Rx1 30/20, Rx2 20/14, Rx3 14/10
Run 800m
40 GHDSU
Run 1000m
50 Bk extn
WOD
1) 3 RFT
20 C2B Rx2 10 C2B Rx3 20 Pullups
15 Hang C/J Rx1 185/125, Rx2 155/105, Rx3 135/95
30 C2B
10 Hang C/J
40 C2B
5 Hang C/J
2) 3 RFT
Row 250/225m Rx1 10 damper setting, Rx2 8 damper, Rx3 6 damper
3 Rope climbs
Ski 250/225m same
WOD
1) 8 min Emom
14 front rack lunges Rx1 135/95, Rx2 115/75, Rx2 95/65
10 Sumo Hi pulls
2) Backsquat
7 x 3 same 90% 1RM
3) 3 RFT
10 Deadlift Rx1 315/225, Rx2 275/185, Rx3 245/160
10 burpee Box Overs 30/24
WOD
1) Lsit
5 x 30 sec hold w/1 min rest
2) Bench Press
7 x 3 ascending
3) 4 RFT
Pullups Rx1 25, Rx2 20, Rx3 15
Row 250/225m
12 S2O Rx1 165/115, Rx2 135/95, Rx3 115/75
Bar facing Burpees Rx1 10, Rx2 8, Rx3 6
WOD
1) 3 RFT
15 DB step up Rx1 50/35, Rx2 40/25, Rx3 35/20 (everyone 20” Box)
15 DB DL
15 DB Hang Clean
2)Backsquat
7 x 3 88% 1RM
3) 8 min amrap
Double Unders Rx1 50, Rx2 25, Rx3 100 singles
15 Pwr Snatch Rx1 115/75, Rx2 95/65, Rx3 75/55
WOD
1) 35 min Amrap
Run 400m
Sled D/B 45/25#
Bike 1/.9 m
Sled D/B 45/25#
Row 500/450m
Sled D/B 45/25#
Ski 500/450m
WOD
1) 3 RFT
30 DB Snatch Rx1 50/35, Rx2 40/25, Rx3 35/20
Run 200m
2) Snatch (squat snatch if you can)
7 x 3 ascending
3) 9 min amrap
Ski 250/225m
25 KB swings Rx1 70/53. Rx2 62/44, Rx3 53/35
WOD
1)9 min Emom
Wallballs Rx1 25,Rx2 20, Rx3 15
box jumps same
Ghdsu same
2)Backsquat
5x5 86%1rM
3) Row Sprint
1000/900m
WOD
1) 4 RFT
Bike 20/16 cals
Dubs Rx1 80, Rx2 40, Rx3 100 singles
2) Bench Press
5 x 5 same 75%1RM
3) 12 min amrap
Ski 250/225m
Box Jump Rx1 20, Rx2 16, Rx3 12
HSPUs Rx1 10, Rx2 5, Rx3 10/8 push-ups
WOD
10 min amrap
Run 200m
Ghdsu Rx1 20, Rx2,16, Rx3 12
12 DB Hang jerk Rx1 50/35. Rx2 40/25, Rx3 35/20
2) Backsquat cycle
5x 5 same 84%
3) For Time
Ask Dave
WOD
1) 8 RFT (35 min cap)
bike .4/.3
5 Burpees
Row 250/225m
5 Air Squats
Ski 250/225m
5 Situps
WOD
1) 3 RFT
C2B Pullups Rx1 25, Rx2 18, Rx3 18 Pullups
10 Devil Press Rx1 50/35, Rx2 40/25, Rx3 35/20
2) Push Press
5 x 5 ascending
3) 11 min amrap
10 Sumo Hi pull Rx1 135/95, Rx2 115/75, Rx3 95/65
10 Bar facing Burpees
Ski 250/225m
WOD
1) 12 min Emom
wallballs Rx1 20, Rx2 17, Rx3 14
GHDSU Rx1 20, Rx2 17, Rx3 14
10 FRack Lunges Rx1 185/135, Rx2 155/105 Rx3 115/65
2) Backsquat
5 x 5 82%1RM
3)For Time
Row 1,000/900m
WOD
1) 3 RFT
Peg board Rx1 2, Rx2 1, Rx3 RC
12 Single arm DB pushpress Rx1 50/35, Rx2 40/25, Rx3 35/20
Back extensions Rx1 30, Rx2 25, Rx 3 20
2)Bench Press
10,8,6,4
3) 2RFT
Row 20/16 cals
10 Slamballs Rx1 100/70, Rx2 70/50, Rx3 50/30
30 KB swing Rx1 70/53, Rx2 62/44, Rx3 53/35
WOD
1)10 min amrap
5 Rx1 Hspus, Rx2 5 push-ups
10 Pullups
15 air squats
2) Backsquat
4 x 7 @ 77%1RM
3) Pwr Clean /Burpee ladder
E2MOM - Min 4Rnds
Reps start at 4 reps per movement
Pwr Clean Rx1 155/105, Rx2 135/95, Rx3 95/65
Bar facing Burpees
add 2 reps per movement every 2 mins until you can’t complete