WODs for the week of 9/25- 9/29

WODs for the week of 9/25- 9/29

This week we are doing something different for our RX WODs.  I have gone back on CrossFit.com and grabbed 5 WODs (with some very minor tweakage to a few)that have been the WOD (workout of the day)in the last month on the Mainsite.  I wanted to expose us to some of their WODs that they run and also show how close the programming is to what we already do.  CrossFit.com is a proven programming method and has worked for years.  I attempt to program the same way but tailor it to our community.  CrossFit is a whole lot of fun and a great way for us to come together and get fit.  The science is in the programming but the effort comes from all of us during the WOD.  Remember, be impressed with intensity not volume.  I hope you have fun with these workouts this week.


“Tabata Something Else”

Pull Ups

Push Ups

Sit Ups

Air Squats

Tabata is 20 seconds work followed by 10 seconds rest for 8 rounds.  The Exercises will be performed in a row. For instance all 8 rounds of your pull ups will be done before moving on to Push Ups.  Score is all reps performed in 32 rounds.



Clean 3-3-3-3


7 minute AMRAP

5- Box Jumps 30/24

3- Cleans 185/125



3 rounds for time

15- Chest 2 Bar

20- Burpees

15- SDHP 95/65




30 Snatches for time 135/95



4 rounds for time

25- Push Press

400 M Run

100 Double Unders




Same as RX except sub Ring Rows for Pull Ups



800 M Run

800 M Row

400 M Run

400 M Row

200 M Run

200 M Row



100 Burpees for time

  • At the top of each minute you will perform 30 S/U.  Use remainder of minute to perform Burpees



40- One Arm DB Snatch

30- Wall Balls

20- One Arm DB Snatch

30- Wall Balls

10- One Arm DB Snatch

30- Wall Balls




1000 m Row

50- Thrusters 45/35 or DB’s

30- Ring Rows


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