WODs – Page 3 – CrossFit 727

CrossFit WOD, March 10, 2023

March 9, 2023 by CrossFit727

CrossFit – Fri, Mar 10

Warm-Up

AMRAP x 4 MINUTES4 Alt. 90-90 Hip Rotations4 Air Squats + 4 Jumping Air Squats4 Pause Kip Swings* *:01 Pause in Hollow + :01 Superman Into… AMRAP x 4 MINUTES4 Hang Muscle Cleans4 Alt. Elbow Punches4 Empty Barbell Front Squats

Strength – All

Front Squat (6-4-2-2*)

*Start Moderate and build to Moderate-Heavy+ 2-Rep. Bar must come from the floor. (Score is Weight)

Workout – Performance

“WAVE RUNNER”

FOR TIME
7-5-3-5-3-1-3-2-1
Front Squats (225/155)
12-8-4-12-8-4-12-8-4
Toes to Bar

(Score is Time)

KB BB: (85/60)

*NOTE: W.O.W. This is our pick for the epic workout of the week!

Workout – Fitness

“WAVE RUNNER (FITNESS)”

FOR TIME
8-6-4-6-4-2-4-3-2
Front Squats (155/105)
10-10-10-10-10-10-10-10-10
Knees to Chest

(Score is Time)

KB BB: (70/47.5)

*NOTE: W.O.W. This is our pick for the epic workout of the week!

Cool Down

FOR QUALITY

1:00/1:00 Empty Barbell Quad Smash1:00 Child’s Pose w/Lat Stretch10 Forearm/Wrist Circles* *Plant hands on floor with fingers towards or away from body. Make 5 gentle rotations clockwise and 5 counterclockwise. (No Measure)

CrossFit WOD, March 9, 2023

March 8, 2023 by CrossFit727

CrossFit – Thu, Mar 9

Warm-Up

2 ROUNDS5/5 Ankle Circles10 Tib Raises10 Glute Bridge-Ups5/5 Single Leg Hops + 10 Forward/Bounding Hops Into… 2 ROUNDS200m Run*10 Alt. DB Deadlifts5/5 DB Upright Rows10 Vertical Jumps w/soft land *2nd Round will be a time trial

Workout – Performance

Metcon

AMRAP x 17 MINUTES200m Run6 Box Jumps (24/20)*14 Alt. DB Hang Power Clean (50/35) *Increase Box Jumps by 4 reps each round. Mandatory step-down. (Score is Rounds + Reps) KG DB: (22.5/15)

Workout – Fitness

Metcon

AMRAP x 17 MINUTES200m Run6 Box Jumps (24/20)*14 Alt. DB Hang Power Clean (35/20) *Increase Box Jumps by 2 reps each round. Mandatory step-down. (Score is Rounds + Reps) KG DB: (15/10)

Post-Workout Strength – All

Metcon

3 SETS FOR QUALITY10 Plate Front Raises15 Plate Gun-Hold Curls1:00 Nasal Breathing Walk -No Extra Rest b/t Sets- (No Measure)

CrossFit WOD, March 8, 2023

March 7, 2023 by CrossFit727

CrossFit – Wed, Mar 8

Warm-Up

EMOM x 8 MINUTES* (:40 ON // :20 OFF)MIN 1 – BW Good Mornings → BB Good MorningsMIN 2 – Push-Up to Pike → Hand Release Push-UpsMIN 3 – BB Jefferson Curls → BB RDLsMIN 4 – Up-Downs → Up-Downs Over Bar *Progress to second movement in round 2

Strength – All

Deadlift (EMOM x 7 MINUTES
5 ‘Library’ Deadlifts*)

*Start Moderate and build to Moderate-Heavy. (Score is Weight)

Workout – Performance

Metcon

2 SETSAMRAP x 7 MINUTES*3 Deadlift (255/175)9 Strict Ring Dips12 Burpees Over Bar -Rest 1:30 b/t Sets- *Start at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (115/79)

Workout – Fitness

Metcon

2 SETSAMRAP x 7 MINUTES*3 Deadlift (185/135)6 Hand Release Push-Ups9 Burpees Over Bar -Rest 1:30 b/t Sets- *Start at the beginning of each AMRAP. (Score is Lowest Rounds + Reps) KG BB: (85/60)

Optional Cool Down

Metcon

2-3 SETS10 Barbell Rollouts5/5 Sciatic Nerve Floss10 Sumo Stance Good Mornings (No Measure)

CrossFit WOD, March 7, 2023

March 6, 2023 by CrossFit727

CrossFit – Tue, Mar 7

Warm-Up

2 ROUNDS10 Up-Downs8 Supinated Band Pull-Aparts8 Overhead Band Pull-Aparts8/8 X-Band Pull-Aparts (Sword Pulls)* *Grab a band vertically w/ both thumbs pointed up. One hand stays at the hip while the other hand pulls up and down. Band should go across the body. On the second round, complete 8/8 Banded Dante Rows. Into… 2 ROUNDS*8 Wall Ball Deadlifts8 Wall Ball Front Squats8 Wall Ball Push Press8 Ring Rows *Second round, adjust to 10 Wall Ball Thrusters + 10 Ring Rows or Jumping Pull-Ups.

Strength – Performance

Metcon

EMOM x 12 MINUTESMIN 1 – 3-5 Strict Chest to Bar Pull-UpsMIN 2 – 8/8 Slow Single Arm Dante RowsMIN 3 – :50 Run, Bike or Row (Easy Pace) (No Measure)

Strength – Fitness

Metcon

EMOM x 12 MINUTESMIN 1 – 3-5 Banded Strict Wide Grip Pull-UpsMIN 2 – 8/8 Slow Single Arm Dante RowsMIN 3 – :50 Run, Bike or Row (Easy Pace) (No Measure)

Workout – Performance

Metcon

FOR TIME*2 ROUNDS25 Wall Balls (20/14)15 Pull-Ups -Rest 1:00- 3 ROUNDS15 Wall Balls7 Pull-Ups -Rest 1:00- 4 ROUNDS10 Wall Balls5 Pull-Ups *For an extra challenge, all reps in all rounds must be performed unbroken. (Score is Total Time) KB WB: (9/6)

Workout – Fitness

Metcon

FOR TIME2 ROUNDS20 Wall Balls (14/10)10 Pull-Ups -Rest 1:00- 3 ROUNDS12 Wall Balls6 Pull-Ups -Rest 1:00- 4 ROUNDS8 Wall Balls4 Pull-Ups (Score is Total Time) KB WB: (6/5)

Optional Finisher

Metcon

EMOM x 9 MINUTESMIN 1 – 5/5 Single Leg Med. Ball Glute Bridge-UpMIN 2 – :20/:20 Straight Arm Overhead ExtensionMIN 3 – :20/:20 Side Plank Hold* *Option to lift top leg. (No Measure)

CrossFit WOD, March 6, 2023

March 5, 2023 by CrossFit727

CrossFit – Mon, Mar 6

Warm-Up

EMOM x 8 MINUTESMIN 1 – 200/150m RowMIN 2 – :45 Max Scap Push-Ups + Alt. Shoulder Taps MIN 3 – 50 Single Unders + Alt. Ankle RollsMIN 4 – :45 Alt. DB Around the Worlds

Strength – Performance

Metcon

EMOM x 5 MINUTES4 Strict Press -Into- EMOM x 4 MINUTES3 Push Press -Into- EMOM x 3 MINUTES2 Push Jerk *Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Jerk is Moderate-Heavy for all sets. (Score is Weight)

Strength – Fitness

Metcon

EMOM x 5 MINUTES 4 Strict Press -Into- EMOM x 4 MINUTES 3 Push Press -Into- EMOM x 3 MINUTES 2 Push Press or Push Jerk *Strict Press is Light for all sets, Push Press is Moderate for all sets, and Push Press / Push Jerk is Moderate-Heavy for all sets. (Score is Weight)

Workout – Performance

Metcon

4 SETSON A 4:00 RUNNING CLOCK…50 Double Unders30/25 Cal Row7/7 Single Arm DB Shoulder to Overhead (Athlete Choice, AHAP)* -Rest with Time Remaining- (Score is Slowest Set)

Workout – Fitness

Metcon

4 SETSON A 4:00 RUNNING CLOCK…75 Single Unders25/20 Cal Row10/10 Single Arm DB Push Press (Athlete Choice, Moderate)* -Rest with Time Remaining- (Score is Slowest Set)

Optional Cool Down

Metcon

3 SETS5/5 Side Lying Open Books15 Single DB Floor Pullovers1:00 Lacrosse Ball Smash* *Option to smash calves / shoulders / lats (No Measure)

CrossFit WOD, March 5, 2023

March 4, 2023 by CrossFit727

CrossFit – Sun, Mar 5

Warm-Up

3 ROUNDS20 Shoulder Taps10 Up-Downs10 Alt. Lateral Box Step Overs6/6 SA Staggered Stance KB Deadlift

Workout – Performance

Metcon

AMRAP x 16 MINUTES9 Up-Down Box Crawl Overs (Athlete Choice)*15 Deadlift (135/95)21 Sit-Ups**100m Single DB or KB Suitcase Carry (AHAP)*** *Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.**GHD Optional***Switch Arms as Needed (Score is Rounds + Reps) KG BB: (60/42.5)

Workout – Fitness

Metcon

AMRAP x 16 MINUTES9 Up-Down Box Crawl Overs (Athlete Choice)*15 Deadlift (95/65)21 Sit-Ups100m Single DB or KB Suitcase Carry (AHAP)** *Standard height is 30/24, however if higher boxes are available athlete can complete Box Crawl over to higher box.**Switch Arms as Needed (Score is Rounds + Reps) KG BB: (42.5/30)

Post-Workout Strength – All

Metcon

4 SETS15 Barbell Curls*10 Tuck-Up + V-Up -Rest As Needed B/t Sets- *Option to switch b/t Supinated and Pronated Grip. (No Measure)

CrossFit WOD, March 4, 2023

March 3, 2023 by CrossFit727

CrossFit – Sat, Mar 4

Warm-Up

AMRAP x 4 MINUTES:30 Cal Bike (EZ PACE)6 Alt. Samson Lunges8 Scap Push-ups10 Shoulder Taps Into… AMRAP x 4 MINUTES:30 Cal Bike (MOD PACE)5 Scap Pull-Ups or Kip Swings8 Ring Rows10 Air Squats

Workout – Performance

Metcon

EMOM x 24 MINUTESMIN 1&2 – 25/20 Cal BikeMIN 3 – 5 Pull-Ups + 10 Push-Ups + 15 Air SquatsMIN 4 – Rest *Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun! (Score is Slowest Bike)

Partner Workout Option – Performance

IN TEAMS OF 2…

AMRAP x 24 MINUTES**20 Pull-Ups40 Push-Ups50/40 Cal Bike60 Air Squats *Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!**Split work as needed. P1 works while P2 Rests. (Score is Total Rounds + Reps)

Workout – Fitness

Metcon

EMOM x 24 MINUTESMIN 1&2 – 1:30 Cal BikeMIN 3 – 4 Ring Rows + 6 Push-Ups + 12 Air SquatsMIN 4 – Rest *Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun! (Score is Total Cal Bike)

Partner Workout Option – Fitness

IN TEAMS OF 2…

AMRAP x 24 MINUTES**20 Ring Rows30 Push-Ups40/30 Cal Bike50 Air Squats *Today’s a great day to introduce a friend to this style of training. Adjust the workout as needed to meet their needs and have fun!**Split work as needed. P1 works while P2 Rests. (Score is Total Rounds + Reps)

Cool Down

Metcon

2-3 ROUNDS10 Alt. 90-90 Hip Rotations:30/:30 Banded Overhead Distraction1:00 EZ Bike* *Nasal Breathing Only (No Measure)

CrossFit WOD, March 3, 2023

March 2, 2023 by CrossFit727

CrossFit – Fri, Mar 3

Warm-Up

2 ROUNDS:30 Cal Bike (EZ PACE)6 Alt. Samson Lunges8 Scap Push-ups10 Shoulder Taps Into… 2 ROUNDS:30 Cal Bike (MOD PACE)5 Scap Pull-Ups or Kip Swings8 Ring Rows10 Air Squats

Workout – Performance

Metcon

Workout – Fitness

Metcon

Cool Down

Metcon

CrossFit WOD, March 2, 2023

March 1, 2023 by CrossFit727

CrossFit – Thu, Mar 2

Warm-Up

2:00 Cardio Choice Into… 2 ROUNDS5/5 Side Lunge or Cossack Squat10 Slam Ball Deadlifts10 Slam Ball Strict Press10 Alt. Plank Shoulder Taps Into… 2 ROUNDS10 Alt. Step-Ups10 Slam Ball Hang to Overhead5 Knee Push-Ups + 5 Push-Ups Into… 1:00 Cardio Choice

Workout – Performance

Metcon

AMRAP x 20 MINUTES400m Run20 Slam Balls (Athlete Choice)*8/8 Lateral Box Step-Ups (24/20)200m Run10 Hand Release Push-Ups8 Slam Ball Alt. Box Step-Overs* *Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Overs with a Plate. (Score is Rounds + Reps)

Workout – Fitness

Metcon

AMRAP x 20 MINUTES2:00 Run for Distance16 Slam Balls (Athlete Choice)*12 Alt. Box Step-Ups (24/20)1:00 Run for Distance10 Push-Ups8 Slam Ball Alt. Box Step-Ups* *Option to sub Slam Ball for Plate Ground to Overhead and Box Step-Ups with a Plate. (Score is Rounds + Reps)

Finisher

FOR QUALITY

2 SETS 5 Slam Ball Jefferson Curls20 Slam Ball Deadbugs1:00 Slam Ball Tall Plank Taps -Rest As Needed b/t Sets- (No Measure)

CrossFit WOD, March 1, 2023

February 28, 2023 by CrossFit727

CrossFit – Wed, Mar 1

Warm-Up

1 ROUND:30 Row – Just Legs + :30 Row – Just Arms5 High Hang Muscle Cleans10 Alt. Elbow Punches10 Tuck-Ups Into… 1 ROUND 1:00 Row @ 20-25 S/M5 Hang Power Cleans10 Strict Press10 V-Ups Into… 1 ROUND1:00 Row @ 25-30 S/M5 Power Cleans5 Tempo Strict Press (31×1)10 Hanging Knee Raises

Strength – Performance

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Moderate 5-Rep )

(Score is Weight)

Strength – Fitness

Push Press (ON A 12:00 RUNNING CLOCK…
Build to a Light-Moderate 5-Rep )

(Score is Weight)

Workout – Performance

“HURRICANE”

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (115/75)
Toes to Bar

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!

(Score it Total Reps)

KG BB: (52.5/35)

*NOTE: W.O.W. this our pick for epic workout of the week!

Workout – Fitness

“HURRICANE (FITNESS)”

ON A 5:00 RUNNING CLOCK…*
Max Cal Row

-Rest 1:00-

AMRAP x 5 MINUTES
2-4-6-and so on…
Push Press (75/55)
Toes to Something**

-Rest 1:00-

ON A 5:00 RUNNING CLOCK…
Max Cal Row

*Remix of Painkiller last seen in 2022!
**Toes to Something is a Kipping Knee Raise with a Kick of the Toes to an appropriate height for the athlete.

(Score it Total Reps)

KG BB: (35/25)

*NOTE: W.O.W. this our pick for epic workout of the week!

Optional Cool Down

Metcon

2 SETS:30/:30 Lat Foam Roll/Side10 Slow Arm Haulers5 Cat/Cows1:00 Child’s Pose (No Measure)