WOD Archives – Page 342 of 343

01JAN, 1900
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CrossFit – Sat, Feb 7

CrossFit – Sat, Feb 7 Warm-Up Flow (Checkmark) Body Heat and Activation 2 Sets 10 Bend and Bows 10 Bootstrap Squats 10 Bird Dog From Crawling 10 Dead-Bug Alternating Heel Taps Warm-Up Game Rowing Golf – Row to 1000m with a partner, alternating every 100m – The goal is to roll into 100m directly on
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01JAN, 1900
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CrossFit – Mon, Feb 23

CrossFit – Mon, Feb 23 Warm-Up Flow (Checkmark) General Prep 2 Sets : 10 Bootstrap Squats 12 Glute Bridges (1-sec squeeze / pause at top) 6/6 World’s Greatest Stretch 12 Banded Good Mornings Specific Prep 2 Sets: with Empty Barbell 5 Deadlifts to Mid-Shin 3 Tall Muscle Cleans :20 Behind the Neck Elbow Punch Throughs
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01JAN, 1900
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CrossFit – Wed, Mar 11

CrossFit – Wed, Mar 11 Warm-Up Flow (Checkmark) General Prep 2 Sets: 20 Lateral Line Hops 10 Alt Skater Hops 10 Banded Pass-Throughs (wide to narrow grip) 10 Banded Pull-Aparts 10 Cossack Squats 8 Prone Swimmers 5 Broad Jumps (focus on soft, controlled single leg landing) Specific Barbell Prep / Empty to Light Barbell 2-3
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01JAN, 1900
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CrossFit – Fri, Mar 27

CrossFit – Fri, Mar 27 Hero WOD Friday “Zeus” 3 Rounds for time: 30 Wall Ball shots@20/14 30 Sumo Deadlift High Pull@75/55 30 Box Jumps@24/20 30 Push Press @75/55 30 Calorie Row 30 Push-ups 10 Back Squats(bodyweight)
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01JAN, 1900
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CrossFit – Sun, Apr 12

CrossFit – Sun, Apr 12 Warm-Up Flow (Checkmark) General Warm-Up 2:00 Cardio Choice — 2 Sets: 10 Alternating Scorpions 20 Bear Plank Shoulder Taps 10 Deep Lunge Mountain Climbers :20 Extended Plank Reverse Bridge :30 Glute Bridge Hold — 2 Sets: 8 No-Jump Burpees 5 Pike Push-Ups 8 Dumbbell Romanian Deadlifts 5 Dumbbell Hang Power
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Upcoming classes

CrossFitSaturday, 9:00 am - 10:00 am9:00 AM Free WOD
CrossFit - Sat, Jun 20

Warm-Up Flow
General Warm-Up
1:30 Row
10 Alternating Active Pigeon Stretch
10 Iron Cross Stretch
10 Alternating Scorpion Stretch
10 Deep Lunge Mountain Climbers
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4 Medball Front Squats
4 Medball Push Press
6 Wall Balls
4 No Jump Burpees
4 Box Jump Overs
2-4 Burpee Box Jump Overs
Primer
Each Partner Completing, Resting 1:1
10 Wall Balls
5 Burpee Box Jump Overs
10/8 Calories on Rower
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Then, get set for the workout.

Use this to confirm loads and handoff strategy before "King of the World" begins.
"King of the World" (9 Rounds for reps)
For Max Reps, With a Partner
AMRAP x 6:00-4:00-2:00
Wall Balls
Burpee Box Jump Overs
Calorie Row

Wall Ball: 20/14 lb, 9/6 kg, 10/9 ft target
Box Height: 20/14 in
Score = Total Reps Across All Movements
Goal: Male Team: 520-640 Reps / Female Team: 420-560 Reps
Stimulus: Leg Stamina / Partner Pacing
RPE: 8/10

Primary Objective: Equal work between partners, with no point in any interval where both athletes are resting simultaneously.

Secondary Objective: Maintain a consistent working pace or increase pacing as the time domain condenses, treating the 2:00 as a full effort sprint relative to the 6:00 opener.
[King of the World: Level 2, Level 1, & Masters 55+] (9 Rounds for reps)
Level 2:
Wall Ball: 20/14lb, 9/6kg 10/9 ft
Box: As written
Row: As written

Level 1:
Wall Ball: 14/10lb, 6/4 10/9 ft
Burpee Step Over:
Row: As written, reduce calories to 8/6 per turn

Masters 55+:
Wall Ball: 14/10lb, 6/4kg 10/9 ft
Burpee Step Over or Jump Over: 20 in box
Row: As written
[King of the World: Competitor & Travel] (9 Rounds for reps)
Competitor:
Wall Ball: 30/20 lb, 14/9kg to 10/9 ft
Burpee Box Jump Over: 30/24 in
Row: As written

Hotel Gym / Travel:
Wall Balls or Dumbbell Thrusters
Burpee Bench Jump Overs or Lateral Burpees over a dumbbell
Any Machine
PRVN Reset
For Quality
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
5/5/5 3-Way Banded Pull Apart
5 Inch Worms (5s in Down & Up Dog Positions)
Optional Accessories (Checkmark)
For Quality
3 Sets:
10 Reverse Nordics
10 Paused Goblet Cossack Squats (2 seconds)
1:00 Forearm Plank (Weighted)
CrossFitSunday, 8:00 am - 9:00 amSunday Funday at Home WOD!
CrossFit - Sun, Jun 21

Warm-Up Flow
1:00 Echo Bike or Run
2x
5 Dual Dumbbell Sumo Deadlift
5 Dual Dumbbell Upright Rows
5 Dual Dumbbell Strict Press
5 Strict Knees to Chest
5/5 Single Arm Rotational Ring Rows
5 Tuck-Ups + 5 Alt V-Ups + 5 V-Ups

Specific Prep
2 x
3 Shuttle Runs (Practice Turn and Stay Low)
3 Devils Press @ Warm-Up Loads
6 GHD Sit-Ups or 6 V-Ups
3 Strict Pull-Ups or 6 Supine Grip Ring Rows
9/7 Calorie Echo Bike
Gymnastic Skill: Rope Climbs
Spend time practicing the J-Hook footwork using the box seat method, or stand and cut the rope and just stand on the feet with hands staying in the same position. The goal is to find a sustainable modification for each athlete, whether that is a shorter distance on the rope, a solid J-Hook and stand hold, or moving to pull to stands for the workout. Every athlete should leave this block knowing exactly what they are doing in the EMOM.

Modifications:
Level 1: J-Hook + Stand and Hold / Pull to Stands / shorter rope distance
Hotel Gym / Travel: 3 Strict Chin-Ups in place of each rope climb
Primer
2 Sets at Working Loads and Modifications
1 Rope Climb or Modification
2 Shuttle Runs
3 Devils Press
6 GHD Sit-Ups or 6 V-Ups
Rest as needed between sets.

Use this to confirm rope climb modification and dumbbell load before "The Revenant" begins.
"The Revenant" (AMRAP - Rounds)
20:00 EMOM
Minute 1: 3/2 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 18 GHD Sit-Ups or 18 V-Ups

Rope Climb: 15ft (4.5m)
Shuttle Run: 25/25ft (7.5/7.5m)
Dumbbells: 2 x 50/35lb (22.5/15kg)
Score = Rounds Completed (20 Total)
Goals: Complete All 20 Rounds (20 Minutes)
Stimulus: Midline / Grip Conditioning
RPE: 7.5/10

Primary Objective: Complete all prescribed reps within each minute window across all four sets, finishing each minute with at least 10-15 seconds to breathe before the next one starts.

Secondary Objective: Manage the compounding midline and grip fatigue by using the shuttle run and echo bike minutes as intentional reset points, arriving at the rope climb and GHD minutes as composed as possible.
[The Revenant: Level 2, Level 1, & Masters 55+] (AMRAP - Rounds)
Level 2:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 15 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)

Level 1:
Minute 1: 3 Pull to Stands or 6/6 Single Arm Ring Rows
Minute 2: 6 Devils Press
Minute 3: 8/6 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 V-Ups
Dumbbells: 2 x 25/15lb (12/7kg)

Masters 55+:
Minute 1: 2/1 Rope Climbs
Minute 2: 6 Devils Press
Minute 3: 10/8 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 12 GHD Sit-Ups or 15 V-Ups
Dumbbells: 2 x 35/25lb (15/12kg)
[The Revenant: Competitor & Travel] (AMRAP - Rounds)
Competitor:
Minute 1: 3/2 Rope Climbs, 15ft (4.5m)
Minute 2: 6 Devils Press
Minute 3: 18/13 Calorie Echo Bike
Minute 4: 6 Shuttle Runs
Minute 5: 20 GHD Sit-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg)

Hotel Gym / Travel:
Minute 1: 4 Strict Chin-Ups or Towel Pull-Ups
Minute 2: 6 Devils Press
Minute 3: 12/9 Calorie Bike or 1:00 Run
Minute 4: 6 Shuttle Runs
Minute 5: 18 V-Ups
Dumbbells: 2 x 50/35lb (22.5/15kg) or heaviest available
PRVN Reset
For Quality:
3 Sets:
:30 Saddle Pose
:30 Hip Thrust Hold (Belly Breathe Focus)
:30/:30 Pigeon Pose
10 Slow Scapular Push-Ups
Optional Accessories (Checkmark)
For Quality:
3 Sets:
10-12 Supine Grip Bent Over Barbell Row
10/10 Reverse Wrist Curls
10/10 Paloff Press w/Rotation

WOD

CrossFit – Sat, Feb 7

CrossFit – Mon, Feb 23

CrossFit – Wed, Mar 11

CrossFit – Fri, Mar 27

CrossFit – Sun, Apr 12

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