WOD Archive

Aug21

Wednesday, 08.21.24

4x:
Complex: 3 Power Snatch + 3 OHS
4x:
2 TnG’ Squat Snatch

10 min AMRAP:
10 Power Snatch (75/115)
10 T2B
30 DU

Aug20

Tuesday, 08.20.24

Front Squat 5-5-5-5-5 From Floor

For Time:
21-15-9:
Front Squats (95/135)
BFOB

Aug19

Monday, 08.19.24

Categories // hero

"LAZAR"
For Time:
3 Rounds of:
400m Run
10 Bar Muscle-ups

* Rest 1 min

2 Rounds of:
400m Run
15 Strict Handstand Push-ups
* Rest 1 min

1 Round of:
10 Bar Muscle-ups
15 Strict Handstand Push-ups

August 8, 2024 was the saddest day in CrossFit's history. The CrossFit community was shattered by the loss of CrossFit Games competitor, Lazar Dukic. Lazar - from Serbia, drowned in the swimming portion of the 1st event of the 2024 CF Games. It's heartbreaking to think what his family and friends are going through, the other athletes, and all involved. It hits close to home as we have 2 coaches at the gym who have competed at the Games as individuals - Mitch 2018 & Carrie 2019, and a team who competed together in 2021, 3/4 who are still here coaching (Mitch, Carrie & JT). When they were all competing, I want to believe every measure was taken to keep their safety as the number one priority.

We don’t know all the details about what happened yet, but we are hopeful that there will be clarity and communication about what unfolded, and accountability will be put in place. Change needs to be made to move forward with CF as Sport, and trust needs to be rebuilt with the CF Athletes and CF Community if CF as a Sport is to continue to thrive. Thoughts and prayers to all involved in this tragedy.

Lazar was a very talented CF competitor... But, he was much more than an athlete. He was a son, a brother and friend to everyone. In the CrossFit community, coming together to do hard things is how we pay tribute. In this spirit, i1uvit has decided to program this workout today. It is a more class friendly version of a workout Lazar programmed himself while he was a guest programmer on the Morning Chalk Up. Lazar leaves behind his brother Luka (another CrossFit Games competitor) his girlfriend Anja, and many loving family and friends. When things get hard today, remember Lazar; his smile, his contagious and positive energy, and his love for life. Remember that life is so precious, and we don't have to do this, we GET to do this. Lazar, you will NOT be forgotten.



DT

 

Aug16

Friday, 08.16.24

Play on 2012 CF Games Chipper
For Time:
10 OHS
10 Box Jump Overs (20/24)
10 Thrusters
10 Power Cleans
10 T2B
10 Burpee C2B (Comp: Burpee RMU)
10 T2B
10 Power Cleans
10 Thrusters
10 Box Jump Overs (20/24)
10 OHS

Barbell Loads: All @ (Rx: 85/125, Comp: 105/155)

Aug15

Thursday, 08.15.24

For Time:
20 SHSPU (Comp: 45# black bumper plate deficit SHSPU)
200’ Walking Lunge Steps
20 WW
800m Run
200’ HSW

Post: 10 min:
With single KB in Goblet Position: Work Up in Sets of 10 Box Steps Ups
Get in 5+ sets in 10 min.

Aug14

Wednesday, 08.14.24

For Time:
P1 50 Cal Row
P2 50 Wall Balls 14/20. 9/10
-Switch-
P1 50 Wall Balls 14/20, 9/10
P2 50 Cal Row
-Switch-
P1 50 Cal Row
P2 50 AMSU
-Switch-
P1 50 AMSU
P2 50 Cal Row

Partner must wait to switch until the other partner is done. Ex: Partner 1 must finish 50 Cals and partner 2 must finish 50 WB before they can switch. If P2 is done with 50 WB before P1 is done with 50 cals then they wait to switch.

Aug13

Tuesday, 08.13.24

12 min AMRAP:
15 C2B
50 DU
15 Double DB Power Clean (35/50)

Post:
5 sets:
Double KB or DB AHAP
7 DL -> 75’ Carry -> 7 DL
1:30 Rest

Aug12

Monday, 08.12.24

Mainsite WOD:
5 RFT:
24 Air Squats
16 Bar Facing Over Burpees
8 S2OH
4 Thrusters

Rest 1 minute between rounds

Aug09

Friday, 08.09.24

For Time:
75 Wall Balls (14/20, 9/10’)
75 KBS (35/53)
50 Wall Balls (14/20, 9/10’)
50 KBS (35/53)
25 Wall Balls (14/20, 9/10’)
25 KBS (35/53)

Post WOD:
50 Vups

Aug08

Thursday, 08.08.24

15 min For Quality:
10 Strict Pull Ups
OH Carry R 50’ - KB or DB
OH Carry L 50’ - KB or DB
1 min Rest

12 min AMRAP:
10 Double DB S2OH (35/50)
10 Double DB Step Back Lunge (35/50)
100m Double DB Farmer Carry

Aug07

Wednesday, 08.07.24

18 min E2MOM:
Complex:
Power Clean + Jerk
-regrip-
Squat Clean + Jerk

8 min AMRAP:
3/3, 6/6, 9/9…
T2B
Squat Clean + Jerk (65/95)

Aug06

Tuesday, 08.06.24

24 min E4MOM:
400n Run
IRT: Max Rep BFOB

Aug05

Monday, 08.05.24

Squat Snatch Regrip Doubles

Benchmark WOD: AMANDA
For Time:
9-7-5
RMU
Squat Snatch (95/135)

Aug02

Friday, 08.02.24

Deadlift 8-6-4-2-2

For Time:
21-15-9
DL (155/225)
Box Jump (20/24)
**10 Pull Ups After Each Round

Aug01

Thursday, 08.01.24

30 min AMRAP:
50 KB Goblet Squats (35/53)
400m Run
30 T2B
20 Single DB Devils Press (35/50)
10 WW

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