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Category: W.O.D.

CrossFit WOD, October 12, 2021

October 12, 2021
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101221

Weightlifting
Clean and Jerk (1rm)

Metcon
101221 (AMRAP – Rounds and Reps)
20:00
Buy in 50/35 bike
10 Hang clean n jerk 95/65
10 Box Jump 24/20
10 Pull up

CrossFit WOD, October 11, 2021

October 11, 2021
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101121

Weightlifting
Shoulder Press (3-3-3-3-3)
75%

Metcon
101121 (AMRAP – Rounds and Reps)
5x 3:00 AMRAP
1:00 rest between rounds
Start each round where you left off
Run 100 m
10 RKB 44/26
5 Burpees
Rx+ 53/35
Score rounds and reps total

CrossFit WOD, October 8, 2021

October 8, 2021
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Send the Pain Below

Warm-up
Warm-up
7:00 AMRAP
Run 400 once
Then
10 Walking Lunges
10 PVC Passthrough (shoulder dislocates
10 PVC Goodmornings
10 AbMat Sit-ups

Mobility
1:00 Wall Stradle
:30 Sampson each side
:30 bottom squat
X2

Weightlifting
20:00 Time Cap
Deadlift (3-3-3-3-AMRAP)
70%

Metcon
Send the Pain Below (Time)
21-15-9
Burpees
OH Lunges 95/65#
Box Jumps 24/20"
Rx+ 115/75#

Metcon
Send Less Pain Below (Scale) (Time)
18-12-6
Burpees
OH Lunges 75/55#
Box Step-ups 24/20"

Scaling options, lower weight or bodyweight lunge, lower height of box, can do box burpees as a scale too

CrossFit WOD, October 7, 2021

October 7, 2021
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Amanda

Warm-up
Warm-up
Arm/Leg Swings
Dorsiflexion (ankle)
1:00 Each Foot (Video)
Wrist Stretch
:30 each (front, back, side)
2 rounds of:
10 Good Mornings (pvc)
10 Wall Squats

Weightlifting
MOD (20:00 CAP)
Tempo Front Squat :03 x 3 (9 Rounds for reps)
TEMPO FRONT SQUAT
9 Sets of 1
There are (3) pauses in each rep
:03 pause at parallel
:03 pause in the bottom
:03 pause back at parallel.
Sets 1-3 – 1 Rep @ 50% 1RM Front Squat
Sets 4-6 – 1 Rep @ 55% 1RM Front Squat
Sets 7-9 – 1 Rep @ 60% 1RM Front Squat

Metcon
Choose 1
Amanda, Lite (Time)
For Time:
15-12-9
Burpees
Pull-ups
Power Snatch (95/65)
Amanda, Scaled (Time)
For Time:
12-9-6
Burpee Chest to Bar Pull-ups
Power Snatch 95/65
Overhead Squats 95/65
Amanda (Time)
3 Rounds for time of 9-7-5 reps of:

Ring Muscle-ups
Snatch, 135#/95#

Amanda , Masters (Time)
5 Ring Muscle-Ups, 9 Squat Snatches 95/65
3 Ring Muscle-Ups, 7 Squat Snatches 95/65
1 Ring Muscle-Ups, 5 Squat Snatches 95/65
Rx+= 6,4,2 reps 115/80#

CrossFit WOD, October 6, 2021

October 6, 2021
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Light Karabell

Warm-up
Arm/leg swings
Row 400
3 Rounds of
10 Light db press
10 Good morning
10 Air squats

Weightlifting
MOD (20:00 Time cap)
Push Jerk (8-8-8-8-8 Across)
Light to moderate weight

Metcon
Light Karabell (Time)
10 rounds for time
3 Power snatch 95/65
10 WB 20/14
RX+ = Karabell
10 rounds
3 PS 135/95
15 WB 20/14
Scale =scale weight as needed

Mobility
Foam roll
Quads
Thoracic
Banded hamstring

CrossFit WOD, October 5, 2021

October 5, 2021
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Skip to My Lou

Warm-up
Row 400m
then 3 Rounds
20 DU/SU
10 Lunges
10 Sit-ups

Mobility
1:00 Wall Straddle
1:00 Cobra
x2

Weightlifting
20:00 to find 1RM. WARM UP well. Take ample rest between heavy sets. Up to 2 full minutes
Clean (1RM)

Metcon
Skip to My Lou (Time)
5 Rounds
Run 200m
15 DU or 30 SU (Jump rope, DU is 2 passes under feet each jump, SU is normal jump rope)
20 Air Squats
10 Sit-ups

CrossFit WOD, October 4, 2021

October 4, 2021
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The Good Gone Bad

Warm-up
6:00
Row 400 once
then finish time with
10 Air Squats
10 Ring Rows
10 Sit-ups

Mobility
:30 Thread needle
1:00 Sampson
x2

Weightlifting
Back Squat (3-3-3-3-AMRAP)
70%

Metcon
The Good Gone Bad (3 Rounds for reps)
3 Rounds for Reps
1:00 Wallball 20/14
1:00 Push Press 75/55#
1:00 Box Jumps 24/20
1:00 Pull-up
1:00 Ab-mat sit-ups
1:00 Rest
rx+ 30/24, 95/75, c2b, GHD

CrossFit WOD, October 2, 2021

October 2, 2021
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No One’s Afraid of a Jeffrey

Warm-up
Warm-up
Athlete’s choice

Metcon
No One’s Afraid of a Jeffrey (Partners) (Time)
Partner YGIG WOD
5 Rounds for Time
20 Alternating DL 185/135#
20 Power Cleans 115/65#
20 S2O 115/65#
Row 500 (split how you like)
40 WB 20/14#
40 Push Up
40 Sit-up
Run 400m Together

Rx+ 225/165#
135/95#
Ring Pushup
GHD (just below parallel ok on GHD

Scale as needed

Metcon
No One’s Afraid of a Jeffrey (solo) (Time)
5 Rounds for Time
10 DL 185/135#
10 Power Cleans 115/65#
10 S2O 115/65#
Row 250m
20 WB 20/14#
20 Push Up
20 Sit-up
Run 400m
Rx+ 225/165#
135/95#
Ring Pushup
GHD (just below parallel ok on GHD

scale as needed

CrossFit WOD, October 1, 2021

October 1, 2021
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Mary

Warm-up
Row 250
Then
2 Rounds
Bear crawl length of rig
5 wall walks or push ups
10 air squats

Mobility
1:00 Ankle mobility each side
1:00 pvc passthrough

Metcon
Mary (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Handstand Push-ups
10 Pistols (5-L / 5-R)
15 Pull-ups
‘Easy’ Mary (AMRAP – Rounds and Reps)
Complete as many rounds in 20 minutes as you can of:
5 Handstand Push-ups
10 Pull-ups
25 Squats