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