WOD Archives – Page 181 of 360

25OCT, 2022
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CrossFit – Wed, Oct 26

CrossFit – Wed, Oct 26 1 Rep Max Snatch (Weight) 20:00 to establish 1 RM Snatch Metcon 15:00 AMRAP: 200m Run 15 Power Snatches 95/65 10 HSPU
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- POSTED BY CrossFit Sacrifice
- IN WOD
24OCT, 2022
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CrossFit – Tue, Oct 25

CrossFit – Tue, Oct 25
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- POSTED BY CrossFit Sacrifice
- IN WOD
23OCT, 2022
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CrossFit – Mon, Oct 24

CrossFit – Mon, Oct 24 Hatch Cycle 1RM Back Squat (Weight) 30 minutes to establish 1 RM Back Squat Suggested Warm-Up: 1×5@60% 1×3@70% 1×2@80% 1×2@90% 1×1@95% 1×1@>100% Fran (Time) 21-15-9 Thrusters, 95# / 65# Pull-ups
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- POSTED BY CrossFit Sacrifice
- IN WOD
21OCT, 2022
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CrossFit – Sat, Oct 22

CrossFit – Sat, Oct 22 CrossFit Sacrifice 10th Anniversary WOD (Time) For Time: Teams of 2 – Relay Style Athlete 1 – 400m Run 40 Power Cleans Athlete 2 – 400m Run -rest 1:00- Athlete 1 – 300m Run 30 Power Snatch Athlete 2 – 300m Run -rest 1:00- Athlete 1 – 200m Run 20
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- POSTED BY CrossFit Sacrifice
- IN WOD
20OCT, 2022
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CrossFit – Fri, Oct 21

CrossFit – Fri, Oct 21 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 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
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- POSTED BY CrossFit Sacrifice
- IN WOD

Upcoming classes

CrossFitFriday, 5:30 am - 6:30 am5:30 AM The Early Birds
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 8:30 am - 9:30 am8:30 AM The Breakfast Club
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 9:30 am - 10:30 am9:30 AM WOD/Day Care Family Ties
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 12:00 pm - 1:00 pm12:00 PM The Legends
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 4:30 pm - 5:30 pm4:30 PM The Breakout Gang
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitFriday, 5:30 pm - 6:30 pm5:30 PM The Late Shift
CrossFit - Fri, Sep 11

Warm-Up:
General Warm-Up
2:00 Cardio Choice (Row Ideally)
-
10 Alternating Scorpions
10 Down Dog Toe Touches
8 Inchworm Push-Ups
5/5 World's Greatest Stretch
10 Bootstrap Squats
10 Banded Pull-Aparts
-
2 Sets:
8 Barbell Good Mornings
8 Tall Muscle Cleans
10 Behind the Neck Elbow Punch Throughs
6 Barbell Front Squats
8 Scapular Pull-Ups
Specific Barbell and Toes-to-Bar Prep
Toes-to-Bar Skill Build (Simple to Complex):
:20 Dead-Hang + Active Hang
10 Hollow Rocks
8 Bar Kip Swings
5 Knees to Chest
5 Knees to Elbows
3-5 Toes-to-Bar or working modification for the day (Confirming the break plan)
-
2 Sets: Empty, Then Working Load
3 Clean Lift Offs
3 Slow Pull Power Cleans
3 Power Cleans (Fast elbows, full extension before the pull under)
-
8 Wall Balls @ working ball (Confirming target and squat depth)
200/175m Row @ easy pace, then :20 @ intended workout pace
"9/11" (Time)
For Time
Buy-In: 2001m Row
Then, 9 Rounds:
11 Toes-to-Bar
11 Power Cleans
11 Wall Balls

Time Cap: 35:00 Men | 36:00 Women
Score = Time

Barbell: 110/70lb (50/32kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Symbolism:
2001m Row, the year of the attacks
9 Rounds, September
11 Repetitions, the 11th
110lb Barbell, the 110 stories of the Twin Towers
Goals: 25:00-30:00
Stimulus: Muscular Endurance, Sustained Pacing
RPE: 9/10
Primary Objective: Hold consistent round times across all 9 rounds after the row.
Secondary Objective: Keep every station to two sets or fewer, no failed reps and no long stares at the bar.
[9/11:Levels] (Time)
Level 2:
2001m Row
9 Rounds: 11 Alt Toes-to-Bar, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 20/14lb (9/6kg) to 10/9ft

Level 1:
2001m Row
9 Rounds: 11 Hanging Knee Raises, 11 Hang Power Cleans, 11 Wall Balls
Barbell: 65/45lb (29/20kg)
Wall Ball: 14/10lb (6/4kg) to 9/8ft

Masters 55+:
2001m Row
9 Rounds: 11 Toes-to-Bar or Knees to Elbows, 11 Power Cleans, 11 Wall Balls
Barbell: 95/65lb (43/29kg)
Wall Ball: 14/10lb (6/4kg) to 10/9ft

Competitor:
As prescribed

Hotel Gym / Travel:
2001m Row or Run (Depending on Availability)
9 Rounds: 11 V-Ups or Hanging Knee Raises, 11 Dumbbell Power Cleans, 11 Dumbbell Thrusters
Dumbbells: 50/35lb (22.5/15kg)
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach
Optional Accessories (Checkmark)
For Quality
3-4 Sets
10/10 Half Kneeling Paloff Press with Rotation
1:00 Sorenson Hold
:30/:30 Side Plank
CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Sep 12

"Familiar Stranger" (5 Rounds for reps)
25 Min EMOM

Min 1) 12 Cal Row/Bike
Min 2) 10 Box Jump overs @24/20
Min 3) 8 Deadlifts@ 155/115
Min 4) 6 Strict Pull-ups
Min 5) Rest
RX+
185/135
Bar Muscle Ups
Chest 2 Bar Pull-ups
PRVN Reset
For Quality:
3 Sets:
:30/:30 Couch Stretch
:30/:30 Crossbody Lat Stretch
:30 Childs Pose with Lat Reach

WOD

CrossFit – Wed, Oct 26

CrossFit – Tue, Oct 25

CrossFit – Mon, Oct 24

CrossFit – Sat, Oct 22

CrossFit – Fri, Oct 21

Upcoming classes

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