SEE WEBSITE:
https://www.granitecitycrossfit.com/wod/
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
“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
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)
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
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
Active Recovery Day
Mobility
4 Rounds:
3 Rope Climbs
20 Wall Balls (20/14)
200 M Sled Push/Drag/Pull
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
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
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)