WODs for the week 10-17-22 to 10-22-22
I’m making up some of my own WODs this week. Last week when I didn’t like what was programmed on the CrossFit main site, I chose some “Hero” WODs. This week I am making up my own. The main site has variations on the theme of Cindy and DT. I think we are done with them for a while at least.
We do have one celebration WOD this week for Pat. It’s not her birthday, but it is her CrossFit 10 year anniversary. It’s a WOD full of all the things she likes! Try to enjoy it as much as she will.
MONDAY 10-17-22 Strength WOD: Shoulder Press (3x5) then: For time: 21 Calorie Bike 21 Clean & Jerks 15 Calorie Row 15 Clean & Jerks 9 Calorie Row 9 Clean & Jerks TUESDAY 10-18-22 Pat's Anniversary WOD: 3 Rounds for time: 10 Box Jumps 10 Burpees 10 Ring Rows 10 Push-ups 10 Sit-ups 10 Thrusters 10 Deadlifts 10 DB Snatches 10 Good Mornings 10 Sand Bag Cleans 100' Farmers Carry with 2 plates WEDNESDAY 10-19-22 For time: 21-18-15-12-9-6-3 Russian Lunges (KB) KB Swings Goblet Squats (KB) THURSDAY 10-20-22 Strength WOD: Deadlift (3x5) then: For time: 25 Wall Balls 1 Rope Climb 5 Russian Twists* 20 Wall Balls 1 Rope Climb 10 Russian Twists 15 Wall Balls 1 Rope Climb 15 Russian Twists 10 Wall Balls 1 Rope Climb 20 Russian Twists 5 Wall Balls 1 Rope Climb 25 Russian Twists * Sit on floor with legs lifted in front of you. Tap Wall Ball on the floor beside you then across to the other side=1 FRIDAY 10-21-22 For time: 5 K Run/Row SATURDAY 10-22-22 Open Gym at 8am and 9am