CrossFit WOD, September 12, 2023

CrossFit – Tue, Sep 12

Warm-Up
Warm-Up

1:00 Cardio

Into…

2 ROUNDS

10 Scap Push-Ups

7 Up Downs with Shoulder Tap

7/7 DB Strict Press

10 Slam Ball Ground to OH

Workout – All
AMRAP x 20 MINUTES* (AMRAP – Rounds and Reps)

3:00 Cardio Choice**

10/10 Single Arm DB Push Press (Athlete Choice, Mod)

20 Slam Balls (Athlete Choice)

20 Up-Downs

*NOTE — Choose a pace on this workout that fits your need. Needing recovery — slow and consistent. Needing intensity — push the pace.

**Goal for Cardio Choice is to subtly increase the pace every minute. MIN 1 = Easy / MIN 2 = Easy+ / MIN 3 = Mod. Nasal breathing only on Cardio.

(Score is Rounds + Reps)

Post-Workout Strength – All
Bench Press (3×6*)

*Build to a Moderate-Heavy weight and stay at that weight across all sets. If you benched last week for the 8s, try to go heavier this week.

(Score is Weight)

CrossFit WOD, September 11, 2023

CrossFit – Mon, Sep 11

Warm-Up
Warm-Up

1:00 Row

Into…

AMRAP x 4 MINUTES (~2 Rounds)

4 Empty Barbell RDLs

4 Alt. Step-Ups*

4 Kip Swings

4 Ring Rows or Pull-Ups

*At 2:00, switch to Box Jumps

Into…

200m Run

Workout – Performance
“STAND TALL” (Time)
FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (155/105)
11 Box Jumps (24/20)
11 Pull-Ups

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (70/47.5)

Workout – Fitness
“STAND TALL (FITNESS)” (Time)
FOR TIME
2001m Row

-Into-

9 ROUNDS
11 Deadlifts (115/75)
11 Box Jumps (20)
11 Ring Rows

-Into-

2001m Run

(Score is Time)

NOTE — This workout was programmed by NCFIT and designed to honor all the heroes and all those lost on 9/11/2001.

KB BB: (52.5/35)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Alt. 90/90 Hip Rotations w/ Good Morning

5/5 Sciatic Nerve Floss

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, September 10, 2023

CrossFit – Sun, Sep 10

Warm-Up
Warm-Up

AMRAP x 5 MINUTES

100m Run

10 Scap Push-Ups

10 Alt. Shoulder Taps

5/5 Single Arm Ring Row

Into…

AMRAP x 5 MINUTES

150m/100m Row

5 Tempo Barbell Strict Press (:03 descent)

10 Scap Pull-Ups

10 Ring Rows

Workout – All
Metcon (AMRAP – Reps)

EMOM x 12 MINUTES

MIN 1 – 200m Run

MIN 2 – :45 Max Rep Strict Pull-Ups*

-Rest 2:00 b/t P1 & P2-

EMOM x 12 MINUTES

MIN 1 – 15/12 Cal Row

MIN 2 – :45 Max Rep Strict Press (65/45)

*Option for Banded Strict Pull-Ups

(Score is Total Reps of Strict Pull-Ups & Strict Press)

KG BB: (30/20)

Optional Cool Down
2-3 SETS FOR QUALITY

5 As + Ts + Ys

10 Alt. Deadbugs

10 Alt. Bird Dogs

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, September 9, 2023

CrossFit – Sat, Sep 9

Warm-Up
Warm-Up

1 ROUND

:30 Calf Tib Raises

10 Empty BB Deadlifts

:30 Single Unders

10 Alt. BB Elbow Punches

:30 Single Single Double Under attempts

10 Air Squats

:30 Double Unders or SSD attempts

Into…

1-2 ROUNDS (Time Permitting)

10 Tuck-Ups

7 Kip Swings

5 Hang High Pulls

5 Hang Muscle Cleans

5 Front Squats

Extended Warm-Up – All
EVERY 2:00 x 3 SETS* (Weight)

1 Hang Power Clean

+

1 Hang Squat Clean**

+

1 Squat Clean**

-Rest w/ Time Remaining-

*Start Moderate-Light and build to a Moderate+ weight.

**Option for Deep Hang Power / Power Clean for the Squat movements.

(Score is Weight)

Workout – Performance
“KRYPTONITE” (AMRAP – Reps)
ON A 24:00 RUNNING CLOCK…
150 Double Unders
30 Toes to Bar
20 Hang Power Clean (155/105)
100 Double Unders
25 Toes to Bar
15 Hang Squat Clean (185/135)
75 Double Unders
20 Toes to Bar
10 Power Clean (205/145)
50 Double Unders
15 Toes to Bar

-Max Squat Cleans (225/155) w/ Time Remaining-

(Score is Total Squat Clean Reps)

KG BB1:(70/47.5)
KG BB2: (85/60)
KG BB3: (93/65)
KG BB4: (100/70)

Workout – Fitness
“KRYPTONITE (FITNESS)” (AMRAP – Reps)
ON A 24:00 RUNNING CLOCK…
200 Single Unders
30 Toes to Something
20 Hang Power Clean (115/75)
150 Single Unders
25 Toes to Something
15 Hang Power Clean (135/95)*
100 Single Unders
20 Toes to Something
10 Power Clean (155/105)
75 Single Unders
15 Toes to Something

-Max Cleans* (185/135) w/ Time Remaining-

*Option for Squat Clean or Low Power Clean.

(Score is Total of Final Clean Reps)

KG BB1: (52.5/35)
KG BB2: (60/42.5)
KG BB3: (70/47.5)
KG BB4: (85/60)

Partner Workout Option
IN TEAMS OF 2… (AMRAP – Reps)

ON A 24:00 RUNNING CLOCK…

200 Double Unders

50 Toes to Bar

40 Hang Power Cleans**

150 Double Unders

40 Toes to Bar

30 Hang Squat Clean**

100 Double Unders

30 Toes to Bar

20 Power Cleans**

50 Double Unders

20 Toes to Bar

-Max Squat Cleans** w/ Time Remaining-

*P1 works while P2 rests. Split work as needed.

**Weights are all Athlete Choice. Loading should start Moderate and end Heavy.

(Score is Total Squat Clean Reps)

Optional Cool Down
2-3 SETS FOR QUALITY

10 Elevated Calf Raises*

10 Tib Raises

10 Banded Lat Pushdowns

*Pause for :02 in bottom position

(No Measure)

CrossFit WOD, September 8, 2023

CrossFit – Fri, Sep 8

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

25’ Bear Crawl

6 Inch Worms + Push-Up

6 Tuck-Ups

6 Jefferson Curls

Into…

AMRAP x 4 MINUTES

6 Slam Ball Deadlifts

6 Slam Ball Curl to Press

6 Push-Up to Pike

:30 Static Hold

Strength – All
Bench Press (3×8*)

*Build to a Moderate+ weight and stay at that weight across all sets. If you benched last week for the 10s, try to go heavier this week.

(Score is Weight)

Workout – Performance
EMOM x 15 MINUTES

MIN 1 – 1 Wall Walk + 15 Slam Balls (30/20)

MIN 2 – 1 Wall Walk + 10 Hand Release Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/Tuck

Dead/Active Hang

(No Measure)

Workout – Fitness
EMOM x 15 MINUTES

MIN 1 – 1 Half Wall Walk + 12 Slam Balls (20/10)

MIN 2 – 1 Half Wall Walk + 8 Push-Ups

MIN 3 – :45 Static Hold*

*Static Hold Options:

Plank

Hollow/ Tuck

Dead/Active Hang

(No Measure)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – :25/:25 Standing Wall Shoulder CARs*

MIN 2 – :50 Cat/Cow

MIN 3 – :50 Child’s Pose

*Standing w/shoulder next to wall, slowly rotate straight arm forward, up, around, and behind then back to starting position.

(No Measure)

CrossFit WOD, September 7, 2023

CrossFit – Thu, Sep 7

Warm-Up
Warm-Up

2 ROUNDS

100m Jog

5 Inch Worms

5/5 SA Supported DB Bent Over Rows

10 Alt. SDB Around the Worlds

10 Glute Bridges

into…

2 ROUNDS

100m Suitcase Carry

5 Up-Downs

5/5 SA Upright Rows

10 SDB Curls

10 Alt. Lunges

Workout – All
AMRAP x 25 MINUTES

100m DB Suitcase Carry (Athlete Choice, Moderate)*

10/10 Single Arm Supported DB Rows

20 DB Glute Bridge-Ups

100m Run (Easy Pace)

10 Reps of ‘Lunge-Lunge-Up-Down**

20 Single DB Curls

20 Banded Dante Rows or Face Pulls

100m Run (Easy Pace)

*Switch hands as needed.

**1 Rep = Lunge (R) + Lunge (L) + Up-Down.

(No Measure)

Optional Cool Down
2-3 SETS FOR QUALITY

5 Up-Dog to Down Dog

10 Alt. 90-90 Hip Rotations

15 Banded Ws

-Rest as Needed b/t Sets-

(No Measure)

CrossFit WOD, September 6, 2023

CrossFit – Wed, Sep 6

Warm-Up
Warm-Up

EMOM x 8 MINUTES (:40 WORK / :20 OFF)

MIN 1 – Bike or Row(Increasing Speed)

MIN 2 -Tempo Deadlifts

MIN 3- Good Mornings / Glute Bridge-Ups

MIN 4 – Inchworm + Shoulder Taps / Push-Up to Pike

Extended Warm-Up – All
EMOM x 9 MINUTES

MIN 1 – 5 ‘Library’ Deadlifts*

MIN 2 – 3-5 Pressing Reps**

MIN 3 – :45 EZ Bike or Row

*Build to workout weight.

**Pressing Options…

(Hand Release) Push-Ups

DB Push Press

(Strict) Handstand Push-Ups

(No Measure)

Workout – Performance
FOR TIME (Time)

50/40 Cal Bike or 70/55 Cal Row

-Immediately Into-

10 ROUNDS

5 Handstand Push-Up

5 Deadlifts (225/155)*

-Immediately Into-

50/40 Cal Bike or 70/55 Cal Row

(Score is Time)

*Option to bump weight up to 255/175

KG BB: (100/70)

Workout – Fitness
FOR TIME (Time)

40/30 Cal Bike or 55/42 Cal Row

-Immediately Into-

10 ROUNDS

5 DB Push Press (Athlete Choice)

5 Deadlifts (155/105)*

-Immediately Into-

40/30 Cal Bike or 55/42 Cal Row

(Score is Time)

*Option to bump weight up to 185/135

KG BB: (70/47.5)

Optional Cool Down
EMOM x 9 MINUTES

MIN 1 – 5/5 Sciatic Nerve Floss

MIN 2 – 5/5 Half Kneeling KB Bottoms Up Single Arm Press

MIN 3 – :45 EZ Bike or Row

(No Measure)

CrossFit WOD, September 5, 2023

CrossFit – Tue, Sep 5

Warm-Up
Warm-Up

GENERAL WARM-UP

2 ROUNDS

10 Toe Touch Jumping Jacks

10 Banded Pull-Aparts

10 Lunge and Twists

5 Tempo Ring Rows (30X1)

Into…

SPECIFIC WARM-UP

2 ROUNDS

100m Run

5/5 Lateral Step Ups

20 Crunches

10 Scap Pull-Ups

Skill – All
Metcon

EMOM x 5 MINUTES

1 Dynamic Kip Swing or Kip Swing

+

1 Pull-Up or 1/2 Pull-Up

+

2 Chest to Bar Pull-Ups or Pull-Up

(No Measure)

Workout – Performance
EVERY 6:00 x 3 SETS (AMRAP – Reps)

600m Run

20 Box Step Overs (24/20)

20 Chest to Bars

-Max Sit-Ups w/ Time Remaining-

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

Workout – Fitness
EVERY 6:00 x 3 SETS (AMRAP – Reps)

600m Run

20 Box Step Overs (20)

20 Pull-Ups*

-Max Sit-Ups w/ Time Remaining-

*Option for Jumping Pull-Ups or Ring Rows.

-Rest 2:00 b/t Sets-

(Score is Total Reps of Sit-Ups)

Optional Cool Down
2-3 SETS FOR QUALITY

:30 Prayer Stretch on Box

10 Alt. Wrist Push-Ups*

:30/:30 Half Pigeon Stretch on Box

*In a table top position, start with both hands in fists on the ground. Slowly unroll one hand so back of the hand is on the ground, with palms up. Roll back into a fist and switch sides.

-Rest as Needed b/t Set-

(No Measure)

CrossFit WOD, September 3, 2023

CrossFit – Sun, Sep 3

Warm-Up
Warm-Up

AMRAP x 4 MINUTES

:30 Cardio Choice 1 (RPE 5/6)

10 Alt. Hollow Flutter Kicks

5 Up-Downs

5 KB Deadlifts

Into…

AMRAP x 4 MINUTES

Cardio Choice 2 (RPE 5/6)

10 Alt. Russian Twists

5 Up-Downs

5 Russian KB Swings

Workout – All
3 SETS FOR QUALITY

1:30 Cardio Choice

30 KB Deadlifts (Athlete Choice, Moderate)

20 Up-Downs

1:30 Cardio Choice

30 Alt. Russian Twists

20 Russian KB Swings

-Rest 1:00 b/t Sets-

(No Measure)

Post-Workout Strength – All
3 SETS

20 KB Upright Rows

20 KB Pull-Overs*

-Rest As Needed b/t Sets-

*Complete on Wall Ball or Bench.

(No Measure)

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