WOD

CrossFit Triad WOD 4/24/18

Metcon (Time)
3 Rounds
20(Rx+/Rx), 15(Sc) Over-unders
25(Rx+/Rx), 20(Sc) Kb Walking lunges (53/35)Rx+, (44/26)Rx

CrossFit Triad WOD 4/23/18

Metcon (Time)
Rx+/Rx
5 Rounds
4 Deadlift (315/205)Rx+, (255/175)Rx
12 DB Shoulder to Overhead
12 DB Front Squat

Scale

4 Rounds
6 Deadlift
12 DB Shoulder to Overhead
12 DB Front Squat

CrossFit Triad WOD 4/21/18

Metcon (AMRAP – Rounds and Reps)
AMRAP 24 min.
2 Squat(Rx+/Rx) Power(Sc) Clean and Jerk (185/135)Rx+ (155/105)Rx
100-m Run
Add 2 Clean and Jerks each round
Add 100-m Run each round

CrossFit Triad WOD 4/20/18

Metcon (Time)
Rx+/Rx
30 Box Jumps (30/24)Rx+ (24/20)Rx
20 Single Arm KB OHS (Right) (44/26)Rx+, (35/20)Rx
40 Burpees
20 Single Arm KB OHS (Left)
30 Box Jumps

Scale
20 Step-up and Overs
20 Single Arm DB Front Squat (RA)
20 Burpee
20 Single Arm DB Front Squat (LA)
20 Step-up and Overs

CrossFit Triad WOD 4/19/18

Metcon (Time)
3 Rounds

Rx+
5 Knees-to-elbows
3 Bar Muscle-ups
200-m Bear Hug Hold MB Carry
(20/14 lbs.)

Rx
5 Knees-to-elbows
3 Jumping Muscle-ups
200-m Bear Hug Hold MB Carry

Scale
5 Lying Leg Raises
1 Burpee + 3 Jumping Pullups
200-m Bear Hug Hold MB Carry

CrossFit Triad WOD 4/18/18

Metcon
Step Up: Metcon (Weight)
4-4-4-4

Finisher: Metcon
20 Leg Throws each – ‘You-go-I-go for all 20’
200-m Run together
20 low Box Jumps (use two plates stacked) – (10 per person)
AMRAP 7 min.

CrossFit Triad WOD 4/17/18

Metcon (Time)
Rx+/Rx
70(Rx+), 50(Rx) DUs
2min(Rx+), 1.5min(Rx) Handstand hold
60(Rx+), 40(Rx) DUs
2min(Rx+), 1.5min(Rx) Ring hold
50(Rx+), 30(Rx) DUs
2min(Rx+), 1.5min(Rx) Chin over bar hold
40(Rx+), 20(Rx) DUs

Scale
50 Fast Feet
2 min. Pike hold
40 Fast Feet
2 min. Plank hold
30 Fast Feet
2 min. Supported Pull-up hold
20 Fast Feet

CrossFit Triad WOD 4/16/18

Metcon (Time)
5 Rounds

Rx+/Rx
9 Squat Snatch (95/65)(75/55)
15 MB Ground to OH (heavier than 20/14)Rx+, (20/14)Rx
21 Jumping Pull-up

Scale
9 Power Snatch
12 MB Ground to OH
15 Jumping Pull-up

CrossFit Triad WOD 4/14/18

Metcon (Time)
7 Rounds
Rx+/Rx
7 Cluster (115/75)(95/65)
7 Overhead Lunges

Scale
7 Thruster
7 Front Rack Lunges

CrossFit Triad WOD 4/13/18

Metcon (Time)
Rx+
30 Weighted Pull-up (25/15 lbs.)
40 Toes-to-bar
50 Wall Ball (20/14 lbs.)

Rx
30 Pullups
35 Toes-to-bar
40 Wall Ball (20/14 lbs.)

Scale
10 Ring Rows
10 Lying Hands-to-feet
10 Wall Ball
3 Rounds

CrossFit Triad WOD 4/12/18

Metcon (AMRAP – Reps)

5 min: Row for Cals
4 min: Plate Overhead Sit-ups (15/10)Rx, Situps (Sc)
3 min: KB Swings (53/35)Rx
2 min: Jumping Air Squats
1 min: Row for Cals

CrossFit Triad WOD 4/11/18

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min

Rx+
8 Ring Muscle-ups
20 Shoulder to Overhead (115/75)

Rx
10 Jumping Muscle-ups
20 Shoulder to Overhead (95/65)

Scale
7 Ring Row
7 Assisted Ring Dips
10 Shoulder to Overhead

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