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WOD // Category

Category based archive
13 Oct

Point Break

CrossFit Jacked – CrossFit

Weightlifting

Bench Press (20 minutes to complete 3 sets of 5)

same weight across – shoot for 70-80% of 1 rep based on feel

Metcon

Metcon (AMRAP – Rounds and Reps)

15 MInute AMRAP

5 Strict Pull-ups

10 Dumbbell Hang Clean and Jerks 50/35

15 AbMat Sit-ups
1 Dumbbell – switch arms every 5 reps

12 Oct

Mind Control

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

20 Minute AMRAP

7 Toes 2 Bar

7 Front Squats 135/95

200m Run

11 Oct

Chest Pump

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Chest Pump

40 Minute Time Cap

50/36 Cal Row

75 Wall Balls 20/14

150 Push-ups

800m Run

150 Push-ups

75 Wall Balls

75 Deadlifts 225/155

11 Oct

Open 20.1

CrossFit Jacked – CrossFit

Metcon

Crossfit Games Open 20.1 (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 95 lb/65lb

10 bar-facing burpees

Time cap: 15 minutes
This workout leaves us with several options

The first is: “Do we clean and jerk or snatch?”

If the weight is fairly light and athletes are comfortable with the movement, the snatch can be quicker

The second question is: “Do we step up or jump up the burpee?”

Watching the live steam of the 20.1 announcement, even some of the best athletes in the world are stepping up from the very beginning

This option helps control the heart rate and is more consistent than the jump up

We want to find a pace that we are confident in maintaining across the whole workout

There are two places to “slow down” that can help you find the right speed for you

The first is the barbell, where you can break into 2-3 sets can help you stay smooth

If you see yourself breaking later in the workout, break from the beginning

The second place to slow down is the burpees

Steady reps where you don’t slow down at all are the goal

Coming off the 10th rep, athletes should be able to immediately grab their barbell for their first set

Finding a place to slow down can help your round splits from rounds 1-10 stay pretty close

Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb /45lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 65 lb/ 45lb

10 bar-facing burpees

Time cap: 15 minutes

Crossfit Games Open 20.1 Teens Scaled (Ages 14-15) (Time)

10 rounds for time of:

8 ground-to-overheads, 45 lb/ 35lb

10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

09 Oct

CrossFit Jacked – CrossFit

Weightlifting

Snatch Balance (20 minutes to work to a heavy single)

Metcon

Metcon (AMRAP – Rounds)

On the Minute x 20:

Odd Minutes: Movement 1

Even Minutes: Movement 2
Below are examples of a few different options for Goat Days.

Practice Option 1:

On the Minute x 20:

Odd Minutes: 30 Seconds Double Under Practice

Even Minutes: 3-6 Handstand Push-ups

Practice Option 2:

On the Minute x 20:

Odd Minutes: 1-2 Ring Muscle-ups

Even Minutes: 30 Seconds Handstand Walk

Practice Option 3:

On the Minute x 20:

Odd Minutes: 5 Power Snatches (40%)

Even Minutes: 1 Rope Climb

Cardio Option 1:

On the Minute x 20:

Odd Minutes: 1 Minute Bike

Even Minutes: 1 Minute Sit-ups

Cardio Option 2:

On the Minute x 20:

Odd Minutes: 12 Calorie Row

Even Minutes: 12 Burpees

08 Oct

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds)

Done With That

32 Minute EMOM

0:00-2:00

20 Wall Balls 20/14

100m Run

2:00-4:00

15 Burpees

10 Power Cleans 115/85

BEGINNING AT MINUTE 16:00

16:00-18:00

15 Wall Balls 20/14

100m Run

18:00-20:00

10 Burpees

10 Power Cleans 115/85
score is total completed rounds. if you complete all rounds your score is 16.

think about scaling burpees here if unable to complete total within 50 seconds.

07 Oct

CrossFit Jacked – CrossFit

Weightlifting

Push Press (20 min to complete 3 sets of 5 @ 75% across)

Metcon

Sugar Daddy (Time)

15 Minute Time Cap

21-15-9

Deadlifts 225/155

400m Run

RX+ (load increase each round)

225/155

275/185

315/215
WOD last completed July 11th

*Looking for a 10 minute workout.

If unable to run, complete 500m Row or 28/20 cal Assault Bike.

Although the deadlifts do attract our eye at first, this workout is largely on the run. Visualizing our 1.5-2 mile pace is a good place to start in this workout.

Aggressive, but one we can hold for 3 rounds.

Think about the transition. It’s easy to allow 5 seconds to slide away in a slower transition as we reenter the gym from the run, and those seconds compound quick.

Run straight to the bar, and just start. Tee yourself you can recover on the first 50 meters of the next run…just get through those deadlifts.

06 Oct

Rugrats

CrossFit Jacked – CrossFit

Weightlifting

Back Squat (5 sets of 3 @ 81% in 20 minutes)

Metcon

Metcon (Time)

Rugrats

Every 4 Minutes for 5 Rounds

9 Burpee Box Jump Overs 24/20

15 Front Squats 135/95

15/12 Calorie Row

*score is slowest of 5 rounds
– Looking for these rounds to take no more than 3 minutes, giving athletes at least 1 minute of rest before the start of the next round

– stagger heats by 2 minutes if short on rowers

– With the score being the slowest of the 5 rounds, it helps to declare your first round as the slowest of the day

– Holding back a touch on the first round helps you get a feel for the workout and for what pace you can sustain moving forward

– It also allows you to stay in control, rather than entering the “panic zone” from the very beginning

– If these are paced out correctly, all rounds will be within about 5 seconds of each other

05 Oct

Slam Dunk

CrossFit Jacked – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

Slam Dunk

15 Minute AMRAP

200m Run

25 Slam Balls 20/15

3 Rope Climbs
Movement Sub for Rope Climb

5 Pull-ups or Ring Rows

3 Strict Pull-ups

2 Seated Rope Pulls

1 Half Rope Climbs

04 Oct

Toon Squad

CrossFit Jacked – CrossFit

Metcon

Metcon (Time)

Toon Squad

Partner WOD

40 Minute Time Cap

3 Rounds

800m Run

20 Power Cleans 135/95

50 Wall Balls 20/14

20 Push Press 135/95

30 Burpees