WODs for
WODs
Leaderboards
Lily Bonwich
Justin Johnson
Patrick Harris
Willy Dijkstra
Роман Абрамовский
Yoni Van Laer
- CrossFit.com Rx'd
- CrossFit Weightlifting
- CrossFit Gymnastics
- CrossFit.com WOD Scale
- CrossFit Kettlebell
Run 5 km This is an all out effort for time.
Scaling: Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.
1:
Muscle Clean + Tall Clean + Sotts Press : 3-3-3Muscle Clean + Tall Clean + Sotts Press 3-3-3 Use the heaviest weight you can for each set. Rest as needed between sets.
Muscle Clean + Tall Clean + Sotts Press (strict press in front squat): (3+3+3)x3
2:
Clean & Jerk : 3-2-2-1-1-1Clean & Jerk 3-2-2-1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets.
3:
Clean Deadlift 4x2Clean Deadlift 4x2 Use the same weight for each set. Rest as needed between sets.
@ 95% of best clean
5:
Weighted Hip Extension : 10-10-10Weighted Hip Extension 10-10-10 Use the heaviest weight you can for each set. Rest as needed between sets.
6:
Weighted Sit-up : 15-15-15Weighted Sit-up 15-15-15 Use the heaviest weight you can for each set. Rest as needed between sets.
Skill Training:
Skin-the-Cats : 8x1Skin-the-Cats 8x1 Rest as needed between sets.
Slow and controlled so you feel time under tension! Check out the CFG IG post for an Rx'd and scaled version. Note the straight arms in initial pull and throughout skill. Please also note that these put a tremendous amount of pressure on the shoulders and bicep tendon so work a very scaled version until you build mobility and flexibility for this skill.
Run 5 km This is an all out effort for time.
Scaling: Newer athletes should reduce the distance in order to finish in under 25 minutes. Intermediate athletes can perform this as Rx’d, just at a slower pace.
Nothing assigned for September 25, 2018
Gym Activity
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Lance ElizondoBeginner athlete: 14min 38sec Average athlete: 12min 12sec ME - 11min 18sec Advanced athlete: 9min 45sec Elite athlete: 7min 19sec Regional athlete: 6min 21secSeptember 25, 2018Run, 1000 m 40 Pull-ups 30 Front Squats, 120 lbs 20 Bar Facing Burpees -
CJ _September 25, 2018Sets 5 Overhead Squats | 45 lbs 5 Overhead Squats | 55 lbs 5 Overhead Squats | 65 lbs 4 Overhead Squats | 65 lbs 2 Overhead Squats | 75 lbs -
Ryan ReevesDid 3 rounds of strict ring dips, 10 second top of pull-up holdSeptember 25, 20187:00 AMRAP: 5 Strict Ring Dips Inverted Barbell Row, 10 secs Double Kettlebell Front Rack Squat Hold, 15 secs | lbs -
Daniel BaughSeptember 25, 2018Sets 2 Clean Deadlifts | 305 lbs 2 Clean Deadlifts | 305 lbs 2 Clean Deadlifts | 305 lbs 2 Clean Deadlifts | 305 lbs -
Horatio BrownSeptember 25, 20182 rounds, each round for time, of: 25 Assault Bike Calories 25 Ski Erg Calories Rest 1 min 20 Assault Bike Calories 20 Ski Erg Calories Rest 1 min 15 Assault Bike Calories 15 Ski Erg Calories Rest 1 min 10 Assault Bike Calories 10 Ski Erg Calories Rest 1 min Resting 3 mins between each round. -
Lance ElizondoSeptember 25, 2018Sets 9 Back Squats | 190 lbs 9 Back Squats | 200 lbs 9 Back Squats | 210 lbs
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Daniel BaughSeptember 25, 2018Sets 3 Clean & Jerks | 125 lbs 2 Clean & Jerks | 155 lbs 2 Clean & Jerks | 185 lbs 1 Clean & Jerk | 215 lbs 1 Clean & Jerk | 235 lbs 1 Clean & Jerk | 235 lbs
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Lance ElizondoSeptember 25, 20181 Snatch Pull + Hang Squat Snatch + Squat Snatch, 85 lbs, 1 min 1 Snatch Pull + Hang Squat Snatch + Squat Snatch, 90 lbs, 1 min 1 Snatch Pull + Hang Squat Snatch + Squat Snatch, 95 lbs, 1 min Rest, 1 min 2 Squat Snatches, 100 lbs, 1 min 2 Squat Snatches, 105 lbs, 1 min 2 Squat Snatches, 110 lbs, 1 min Rest, 1 min 1 Squat Snatch, 110 lbs, 1 min 1 Squat Snatch, 115 lbs, 1 min 1 Squat Snatch, 120 lbs, 1 min 1 Squat Snatch, 110 lbs, 1 min 1 Squat Snatch, 115 lbs, 1 min 1 Squat Snatch, 120 lbs, 1 min
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Daniel BaughSeptember 25, 2018Sets 3 Muscle Clean + Tall Clean + Sotts Press | 45 lbs 3 Muscle Clean + Tall Clean + Sotts Press | 75 lbs 3 Muscle Clean + Tall Clean + Sotts Press | 95 lbs
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Daniel BaughSeptember 25, 2018Every 1 min for 30 mins, alternating between: 15 Wall Balls, 20 lbs, 10 ft 12 Medicine Ball Sit-ups, 20 lbs 10 Box Jumps, 30 in 8 Row Calories 2 Bar Muscle-ups 1 Squat Clean, 205 lbs
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