WOD

CrossFit Triad WOD 1/19/18

Metcon
25 HSPU  (Time)
25 HSPU for time. Pick a good modification. 1 mat, deficit, kipping, pike, etc. Should not take more than 5 minutes but also shouldn’t be unbroken.
Metcon (AMRAP – Rounds and Reps)
AMRAP 10 min.
10 KB Swings(70/53)(62/44)
16 Shoulder-to-Overheads (115/75)(95/65)

CrossFit Triad WOD 1/18/18

Metcon (Time)
Rx+/Rx
21-15-9
One-Arm Dumbbell OH Squats (50/35) (35/20) (each side)
Burpee Toes-to-Bars

Scale (pick an option)
21-15-9
One-Arm Dumbbell OH Squats
Burpee Jump-to-Bars

or

30-20-10
1 Arm DB Front Squat
21-15-9
Burpee Jump to Bars

CrossFit Triad WOD 1/17/18

Metcon (AMRAP – Rounds)
Min 1: Row Cals (17/12)Rx+, (14/10)Rx, (12/8)Sc
Min 2: 15(Rx+,Rx), 12(Sc) Parallette Pass-Throughs (12″)Rx+, 16″(Rx)
5 rounds

CrossFit Triad WOD 1/16/18

Weightlifting
Overhead Squat (5×1)
For those unable to OHS – Split Squat (5×3)
Metcon (AMRAP – Reps)
2 Rds
Rx
:45 Weighted Plank (25/15)
:45 Max Burpees to 6″ target

Scale
:45 Plank
:45 Max Burpees

Score = total burpees. Each break from plank, deduct 3 burpees.

CrossFit Triad WOD 1/15/18

Metcon (Time)
Rx+
15 Deadlifts (185/135)
18 TTB
21 Wall-Balls (20/14)
18 Deadlifts
21 TTB
24 Wall-Balls
21 Deadlifts
24 TTB
27 Wall-Balls

Rx
15 Deadlifts (155/105)
18 V-Ups
21 Wall-Balls (20/14)
18 Deadlifts
21 V-Ups
24 Wall-Balls
21 Deadlifts
24 V-Ups
27 Wall-Balls

Scale
15 Deadlifts
18 Sit-ups
21 Wall-Ball Shots
18 Deadlifts
21 Sit-ups
24 Wall-Ball Shots
21 Deadlifts
24 Sit-ups
27 Wall-Ball Shots

CrossFit Triad WOD 1/13/18

Metcon (Time)
PARTNER WOD. Partner 1 completes couplet #1, then Partner 2 completes the same couplet. Once Partner 2 finishes, Partner 1 can begin the 2nd couplet. Etc.
Rx+
25 Thrusters (95/65 lb.)
25 Pull-ups20 Hang Squat Cleans
20 Burpees

15 Squat Snatches
15 HSPUs

Rx
25 Thrusters (75/55 lb.)
20 Pull-ups

20 Hang Squat Cleans
20 Burpees

15 Squat Snatches
10 HSPUs

Scale
25 Thrusters
25 Jumping Pull-ups

20 Hang Power Cleans
20 Burpees

15 Power Snatches
15 Pike Push-ups

CrossFit Triad WOD 1/12/18

Metcon (AMRAP – Reps)
1 min. Cals – Airdyne (Rx+) Row (Rx,Sc)
1 min. Air Squats
4 rounds (Rx+, Rx, Sc)Rest :30

2 min. Knees-to-Elbows(Rx+,Rx), Knee Ups (Sc)
2 min. Ring Dips (Rx+), Box Dips (Rx, Sc)
2 rounds

Rest :30

4 min. Bar MU (Rx+), Jumping Bar MU (Rx), Banded/Jumping Pullups (Sc)
4 min. DU(Rx+,Rx), Singles (Sc)

CrossFit Triad WOD 1/11/18

Metcon (Time)
18 OH Plate Lunges (35/20)(25/10)
12 Ring Rows (straps perpendicular – Rx+), (feet halfway between Rx+ and feet under rig – Rx)
4 rounds
Straight into a 90-sec.
Hold at the top of the
Ring-Row position.

CrossFit Triad WOD 1/10/18

Metcon (Time)
3 rounds
10 Over Unders (24/20) Rx+/Rx
10 x 3-Point Shuttle Runs (30 ft)
10 Deadlifts (225/155)(185/125)

CrossFit Triad WOD 1/8/18

Metcon
Front Squats
5-5-5

Add the 3 weights together.
Max Unbroken WB (AMRAP – Reps)
As many WB in a row as possible. Don’t count “no reps” but keep moving until you have to stop.

*If anyone can achieve more than 60 WBs, use a heavier Medicine Ball.
50% of WB: Metcon (Time)
After you rest 1 minute, perform 50% of the reps you just completed. Record your time.

CrossFit Triad WOD 1/6/18

Metcon (AMRAP – Reps)
Tabata (:20 on, :10 rest x 8 rds)
Double-unders
Front Squats (75/55)Rx+, (55/35)Rx
Double-unders
Back Squats (95/65 lb.)Rx+, (65/45)Rx

GET YOUR FREE TRIAL CLASS NOW!

We’ll do everything we can to make your fitness journey fun. And, this could be the first step to a whole new you.

Address:

1010 Cresthaven Road
Memphis, Tennessee, 38119

Phone Number:

Ready to start your own fitness journey, a beginner’s guide to nutrition, or want to stay fit at work?

Our Free ebooks are packed full of fitness advice and nutrition tips.

Download these now

You have Successfully Subscribed!