WODs for the week 10-23-23 to 10-28-23
We have a “Hero” WOD coming up soon. We will do “Chad” during the week of Veterans’ Day. Since that holiday falls on a Saturday, when only a few people come, I’m thinking of doing it on maybe Tuesday of that week, instead of on actual Veteran’s Day. It is supposed to be a CrossFit wide fundraiser. I will have more information on that if you want to give to the cause, but there is no pressure. The workout will be enough!
MONDAY 10-23-23 Strength WOD: Bench Press (3x5) then: 3 Rounds for time: 30 GHD Sit-ups 30 Power Snatches (75,55) TUESDAY 10-24-23 5 Rounds for Reps: 20 seconds Calorie Row 40 seconds Rest 40 seconds Calorie Row 20 seconds Rest 1:00 Burpees 1:00 Rest WEDNESDAY 10-25-23 10 Rounds each for time: 100 meter Sprint 90 seconds rest THURSDAY 10-26-23 Strength WOD: Deadlift (3x5) then: For time: 30 Deadlifts (225,155)* 40 Wall Balls 50 KB Swings (53,35) * Should be less than DL work weight. FRIDAY 10-27-23 For time: 500 meter Row 30 Bench Press (155,105)* 1K Row 20 Bench Press 2K Row 10 Bench Press * Should be less than BP work weight SATURDAY 10-28-23 Open Gym at 8am and 9am