GO TO NEW SITE

SEE WEBSITE:

https://www.granitecitycrossfit.com/wod/

 

Sept 1

WOD

4 rounds for time of:
500-meter row
15 handstand push-ups
1 rope climb

Guest/Friend

300-400 M Row
10 Push Ups
1 Rope Climb or 1 rope Climb from ground to standing or Rope Sled Pull

Aug 30

“Get Outside”

3 Tire Flips
7-15 Wallballs (20/14)
105′ Sandbag Walk
5 DBall Slam
105’ Sled Push/Pull/Drag
105’ Cinderblock Farmer Carry
1-3 Rope Climb or attempt or 50’ sled pull

Aug 29

WOD
(Our members)
EMOM x 10  (5 Rds)
Even Minutes – 15 KBS (53/35)
Odd Minutes – Max TTB in 40 Seconds (stop at the :40)

(Guest/Friends)
EMOM x 10 (5rds)
Even Minutes –6-10 Russian Kettle Bell Swings
Odd Minutes—Max Abmat Sit Ups in :40 seconds (Stop @ :40)

Aug 28

WOD

For our Members

4 Rounds:
35 DUs
10 Power Snatches (95/65)

For Guest/Friends

4rds
90-30 Singles
7 Goblet Squats to Med Ball

Aug 25

FRONT SQUAT
estimated 1RM Front Squat

Set #1 – 5 Reps @ 40% of 1RM Front Squat
Set #2 – 4 Reps @ 50% of 1RM Front Squat
Set #3 – 3 Reps @ 60% of 1RM Front Squat
Set #4 – 2 Reps @ 70% of 1RM Front Squat
Set #5 – 2 Reps @ 75% of 1RM Front Squat
Set #6 – 2 Reps @ 80% of 1RM Front Squat
Set #7 – 2 Reps @ 85% of 1RM Front Squat
Take (3) additional sets (Sets 8,9,10) to establish a heavy double for the day. Not an absolute max, but a heavy double for the day.

WOD

RECOVERY BIKE

Aug 24

Active Recovery Day

Mobility

4 Rounds:
3 Rope Climbs
20 Wall Balls (20/14)
200 M Sled Push/Drag/Pull

Aug 23

BACK SQUAT
10 Reps @ 70% of estimated 1RM Back Squat
8 Reps @ 75% of estimated 1RM Back Squat
6 Reps @ 80% of estimated 1RM Back Squat
4 Reps @ 85% of estimated 1RM Back Squat
2 Reps @ 90% of estimated 1RM Back Squat

“Fire Alarm”
For Time:
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test
50/35 Cal Row
3 Rounds Bergeron Beep Test

Bergeron Beep Test:
7 Thrusters (75/55)
7 Pull-ups
7 Burpees

Aug 22

WOD

Part #1
3 Rounds:
10 HSPU
21 Calorie Rower
10 Suitcase Kettlebell Deadlifts

Rest 5:00

Part #2
3 Rounds:
200 Meter Push/Sled Drag  (Loaded with 90/45)
30 Calorie Row
20 Burpees

Aug 21

Power Snatch Complex Waves
Snatch Grip Deadlift + Hang Power Snatch + Power Snatch

Set #1, on the 0:00… 1 Complex @ 55% of 1RM Snatch
Set #2, on the 1:00… 1 Complex @ 60% of 1RM Snatch
Set #3, on the 2:00… 1 Complex @ 65% of 1RM Snatch
Set #4, on the 3:00… 1 Complex @ 55% of 1RM Snatch
Set #5, on the 4:00… 1 Complex @ 60% of 1RM Snatch
Set #6, on the 5:00… 1 Complex @ 65% of 1RM Snatch
Set #7, on the 6:00… 1 Complex @ 55% of 1RM Snatch
Set #8, on the 7:00… 1 Complex @ 60% of 1RM Snatch
Set #9, on the 8:00… 1 Complex @ 65% of 1RM Snatch

WOD

5 Rounds:
400 Meter Run
15 Power Snatches (75/55)