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Category: W.O.D.

CrossFit WOD, October 22, 2020

October 22, 2020
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Power Cleans, T2B’s, Wallballs

Warm-up
Warm-up
Arm/Leg Swings
2 Rounds
1:00 Bottom Squat
Static Hang :25 or more
10 Shoulder Dislocates
Static Hang :25 or more
10 Wall Squats

Weightlifting
MOD (20:00 CAP)
Deadlift (50 in 5:00)
40-50%

Metcon
Power Cleans, T2B’s, Wallballs (Time)
4 RFT of:
5 Power Cleans 115/75#
10 T2B
15 Wallball 20/14#
Rx+ = 135/95#

CrossFit WOD, October 20, 2020

October 20, 2020
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WB, Sit-up, Run

Weightlifting
Shoulder Press (50 in 5:00 )
40-50%

Metcon
WB, Situps, Run (AMRAP – Rounds and Reps)
20:00
20 Wallballs 20/14
30 sit-ups
400m Run

CrossFit WOD, October 19, 2020

October 19, 2020
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DG

Warm-up
250m Row
1:00 Bottom of Squat
2 rounds of:
10 Kipping Glides
10 Wall Squats
15 Ab-mat Sit-ups

Weightlifting
Back Squat (50 in 5:00)
40-50%

Metcon
DG (AMRAP – Rounds and Reps)
10-Minute AMRAP:
8 Toes-To-Bar
8 Dumbbell Thrusters, 35#
12 Dumbbell Walking Lunges, 35#
In honor of U.S. Air Force Major Walter David Gray, 38, died on August 8, 2012

CrossFit WOD, October 18, 2020

October 18, 2020
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Sunday 8/9/20

Sunday 8/9/20 (AMRAP – Rounds and Reps)
Partner 25:00
50 Deadlift 185/135
50 Cal Bike
50 Burpees
50 Wallballs
One works one rests
Rx+ Do it all alone

CrossFit WOD, October 16, 2020

October 16, 2020
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Legs? What Legs

Legs? …. What legs? (Time)
4 RFT of:
400m Run
30 Air Squats
Rx+ = 50 Air Squats
FOTC #3 (Time)
2 rounds for time of:
20 Box Jump Overs 24″
20 Hand-Stand Push-Ups
20 Box Jump Overs 24″
10 Bar Muscle-Ups
20 Box Jump Overs 24″
20 Foot Hand Stand Walk
20 Box Jump Overs 24″
10 Ring Muscle-Ups

14:00 cap

FOTC #3 Scaled (Time)
2 rounds for time of:
20 Box Jump Overs 24″
20 Hand-Release Push-Ups
20 Box Jump Overs 24″
10 Chin-Over-Bar Pull-Ups
20 Box Jump Overs 24″
20 Foot Bear Crawl
20 Box Jump Overs 24″
10 Chin-Over-Bar Pull-Ups

14:00 cap

FOTC #3 Masters (Time)
2 rounds for time of:
20 Box Jump Overs 24″
20 Hand-Release Push-Ups
20 Box Jump Overs 24″
10 Chest-To-Bar Pull-Ups
20 Box Jump Overs 24″
20 Foot Bear Crawl
20 Box Jump Overs 24″
10 Chest-To-Bar Pull-Ups

14: cap

CrossFit WOD, October 15, 2020

October 15, 2020
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Wallballs, Floorwipers, Lunges

Warm-up
Warm-up
Arm/Leg Swings
Run 250m
2 x 10 of:
Grasshoppers (L&R=1)
Wallballs
Hanging Knee Raises
Lunges

Weightlifting
MOD (15;00 CAP)
Snatch (Practice)
Hang or Floor, Power or Squat

Metcon
Wallballs, Floorwipers, Lunges (Time)
5 RFT
10 Wallballs 20/14#
20 Floorwipers 95/65# (L&R=2)
30 Lunges
Rx+ = 135/95#, OH Lunges 45/25#

CrossFit WOD, October 14, 2020

October 14, 2020
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Masters Tour 2016 Rx WOD#3

Warm-up
Warm-up
Arm/Leg Swings
2 rounds of:
5 Shoulder Press (empty bar)
10 Kipping Glides
15 Ab-mat Sit-ups
20 Walking Lunge

Weightlifting
MOD (20:00 CAP)
Back Squat (Weight)
3-3-3-3-3 Ascending

Metcon
Master’s Tour 2016 SCALED WOD #3 (AMRAP – Reps)
12:00 AMRAP
10 Burpee Box Overs 24/20" (jump or step)
20 T2B or 2x Ab-mat Sit-ups
30 Cleans 95/63#
40 Ring Rows
50 Russian KB Swings 53/35#
60 DU’s or 2x SU’s
*Athletes 45+ use 20" box
*Athletes 55+ use 65/45# for cleans & 35/18# KB
Master’s Tour 2016 Rx WOD #3 (Time)
12:00 AMRAP
10 Burpee Box Overs (jump or step)
20 T2B
30 Cleans (power or squat)
40 Pull-ups
50 KB Swings
60 DU’s
Rx
30-44 all 24”, 155/105#, C2B, 53/35#, DU’s
45-54 24/20”, 135/95#, PU’s, 53/35#, DU’s
55+ all 20”, T2B or KTE, 115/75#, 53/35#, PU’s or RR’s x 2, DU’s or SU’s x 3

CrossFit WOD, October 13, 2020

October 13, 2020
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400m Run, Push-ups, Deadlifts

Warm-up
Warm-up
Arm/Leg Swings
250m Run
2×10 of:
Push-ups
Good Mornings (empty bar)
Straight-leg Deadlifts (empty bar)

Metcon
4:00 Tabata Air Squats, Bottom to Bottom (1 Rounds for reps)
4:00 Tabata
"Bottom to Bottom" Air Squats
(:10 rest is in the bottom)
Post reps of lowest round

Metcon
400m Run, Push-ups, Deadlift (Time)
For time:
400m Run
30 HR Push-ups
15 Deadlifts 225/155#
400m Run
24 HR Push-ups
12 Deadlift
400m Run
18 HR Push-ups
9 Deadlifts
400m Run
Rx+ = Ring Push-ups, 275/185#