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Wod-CrossFit-Wednesday-10/20/21

20th
For Time; (40 Min CAP)
3 Rounds
11 Back Squats; 95/65 (RX+ do OHS)
11 HSPU (RX+ do Strict HSPU, only this segment, next is kipping)
40/30 Calorie Ski or Row
3 Rounds
11 Front Squats 115/75
11 HSPU
40/30 Calorie Ski or Row
3 Rounds
11 Back Squats 135/95
11 S2OH
Coaches Notes;
Scale to DB Z Press in Place of HSPU if needed. SHould be looking to keep squat sets unbroken. Note RX+ Changes in 1st segment only

Comments

Alex RuggiereWod-CrossFit-Wednesday-10/20/21

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Wod-CrossFit-Tuesday-10/19/21

19th
A. Deadlift
Set 1 – 30 Reps @ 155105
Set 2 – 20 reps @ 185/125
Set 3 – 10 reps @ 225/155
– one set every 3 minutes
+
Every 6 Minutes For 30 Minutes
Run 400m
Bike/Ski/Row 24/20 Calories
Coaches Notes;
Deadlifts; 1 drop each set OK but should only be fore about 3-5 seconds. These as not for time so maintain good positioning, scale as needed
Met-Con;
Score will be fastest and slowest rounds.

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Alex RuggiereWod-CrossFit-Tuesday-10/19/21

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Wod-CrossFit-Monday-10/18/21

18th

A. EMOM x16 Minutes
1st – Double Dumbell Walking Lunges x50ft
2nd – 6-10 Defecit Pushups (2-4 inches)
3rd – Sandbag or D Ball Carry x100ft
4th – 3-8 Strict Pullups
+
12 Min AMRAP
50 Dubs/100 Singles Unders
15 T2B
10 Power Snatch; 135/95
Coaches Notes;
EMOM – Have dumbells in ‘front rack’ deficit on pushups should be created by puttins 15-45#m plates under each hand, then touching chest to floor, Sandbag Carry Should be in Bear Hug Position, use band as needed for Strict Pullups.
AMRAP – Break T2B either 8+7, 5’s or 3’s right out of the gate. Quick Singles on Power Snatches. Try to not have to break down to singles on T2B

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Alex RuggiereWod-CrossFit-Monday-10/18/21

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Wod-CrossFit-Friday-10/15/21

15th
For Time
Run 400m
10 Power Snatch 115/75
20/16 Calorie Bike
Run 400m
20 Power Cleans; 115/75
20/16 Calorie Row
Run 400m
30 Deadlifts 115/75
20/16 Calorie Bike / Ski / Row
+

3 sets
Side plank 45 sec/side
– rest 15
Hanging L sit 45 sec
– rest 15
hollow body rock 30 sec
– rest 15
10 kneeling palloff press/side
– rest as needed

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Alex RuggiereWod-CrossFit-Friday-10/15/21

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Wod-CrossFit-Thursday-10/14/21

14th
4 RFT
20/15 Calorie Bike
30 Situps
15 KB Swings; 53/35
15 T2B
20/15 Calorie Bike
– rest 2  min bet sets

Comments

Alex RuggiereWod-CrossFit-Thursday-10/14/21

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Wod-CrossFit-Wednesday-10/13/21

13th
Pause Front Squat; 3 reps, x3 sets
– rest 2-3 min bet sets
— 1 sec pause @ bottom each rep
+
4 Rounds For Time
10 Pullups (RX+ C2B Pullup)
Run 50m
10 Front Squats 95/65
Run 50m
10 HSPU (Scale to DB Z Press)
Run 50m

Comments

Alex RuggiereWod-CrossFit-Wednesday-10/13/21

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Wod-CrossFit-Tuesday-10/12/21

4 RFT
65 Dubs / 130 Singles
Run 400m
5 Wall Climbs
3 Rope Climbs / 6 Rope Planks
+
4 Sets NFT
50ft Single Arm Farmers carry, 50ft/side
Hollow Tuck Hold With Elbows by knees x30 seconds

Comments

Alex RuggiereWod-CrossFit-Tuesday-10/12/21

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Wod – CrossFit – Tuesday – 10/12/2021

4 RFT
65 Dubs / 130 Singles
Run 400m
5 Wall Climbs
3 Rope Climbs / 6 Rope Planks
+
4 Sets NFT
50ft Single Arm Farmers carry, 50ft/side
Hollow Body Hold x:20 – :30 seconds

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Alex RuggiereWod – CrossFit – Tuesday – 10/12/2021

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Wod-CrossFit-Monday-10/11/2021

11th
EMOM x8 Min
Min 1 – 6 Thrusters 115/75
Min 2 – 2-6 Bar Muscle Ups OR 2-6 Jumping Bar Muscle Ups OR 30 sec AMRAP Pullups
Min 3 – 6 Power Snatches 115/75
Min 4 – 8-16 T2B
+
3 RFT
30/24 Calorie Bike, Ski, Row
12 Front Squats 185/125

Comments

Alex RuggiereWod-CrossFit-Monday-10/11/2021

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Wod-CrossFit-Friday-10/8/21

For Time

21 Deadlifts 225/155
63 Air Squats
Run 200m
15 Deadlifts
45 Air Squats
Run 200m
9 Deadlifts
27 Air Squats
Run 200m
+
3 Sets NFT
3 MIn Ski or Row
30 Abmat Situps
:30-:45 second plank hold

Comments

Alex RuggiereWod-CrossFit-Friday-10/8/21