WOD

CrossFit Triad WOD 5/8/18

Metcon (Time)
18-12-9
Front Squat (115/75)(95/65)
Box Jump (30/24)(24/20)

Rest 2 min.

21-15-9
Front Squat (105/55)
Box Jump (24/20)(20/16)

CrossFit Triad WOD 5/7/18

Fitness Testing 3 (Time)
The Fast and the Furious
3 rounds
Burpees – 20(Rx+), 15(Rx)(Sc)
400 m Run
Pullups – 20(Rx+), 15(Rx) Jumping (Sc)

CrossFit Triad WOD 5/5/18

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min.

100-m KB Farmer’s Carry (53/35)Rx+, (35/26)Rx
Then:
5 Broad Jumps
10(Rx+), 8(Rx) Push-ups

Every round, add 100-m and an additional round of broad jumps/pushups.

CrossFit Triad WOD 5/3/18

Metcon (Time)
Rx+/Rx – 2 Rounds

15 Burpees
20 KB Step-up and Overs
15 Plate OH Sit-up (15/10 lb.)
20 DB Suitcase Deadlifts – right
15 Parallette Pass-throughs
20 DB Suitcase Deadlifts – left

KB (53/35)(35/26)
DB (50/35)(35/20)
Box (24/20″)

Scale – 2 Rounds
10 Burpees
15 Step-up and Overs
10 Plate Sit-up
15 DB Suitcase Deadlifts – right
10 Parallette Pass-throughs
15 DB Suitcase Deadlifts – left

CrossFit Triad WOD 5/2/18

Fitness Testing #1 (AMRAP – Rounds)
Rx+
5 HSPU (no mat)
6 Toes to Bar
7 Thruster (95/65lbs)
EMOM for as long as possible

Rx
5 BB Push Press (75/55lbs)
6 Toes to Bar
7 Thruster (75/55lbs)
EMOM for as long as possible

Scale
6 BB Push Press (45/35lbs)
6 Situps
6 Thruster (45/35lbs)
EMOM for as long as possible

CrossFit Triad WOD 5/1/18

Metcon (Time)
3 Rounds

Rx+
25 Box Jumps (24/20)
35 Walking Lunges
45 Double Unders

Rx
20 Box Jumps (24/20)
25 Walking Lunges
35 Double Unders

Scale
20 Step-ups
25 Walking Lunges
30 Plate Fast Feet

CrossFit Triad WOD 4/30/18

Metcon (Weight)
Perform 3 Power Cleans every minute
* Add 10-20 lbs. every 5 min
* Start with 135/95(Rx+) 115/75(Rx)

CrossFit Triad WOD 4/28/18

Metcon (Time)
Rx+
800-m Run
50-ft Handstand Walk
20 Back Squat (135/95 lbs.)
600-m Run
50-ft Handstand Walk
25 Back Squat (115/75 lbs.)
400-m Run
50-ft Handstand Walk
30 Back Squat (95/65 lbs.)

Rx
800-m Run
14 Box 1/2 Around the Worlds
20 Back Squat (115/75 lbs.)
600-m Run
14 Box 1/2 Around the Worlds
25 Back Squat (95/65 lbs.)
400-m Run
14 Box 1/2 Around the Worlds
30 Back Squat (75/55 lbs.)

Scale
600-m Run
10 Pike 1/2 Around the worlds
20 Back Squat
400-m Run
10 Pike 1/2 Around the worlds
20 Back Squat
200-m Run
10 Pike 1/2 Around the worlds
20 Back Squat

CrossFit Triad WOD 4/27/18

Metcon (Time)
9-12-15-18-21(Rx+/Rx)
6-9-12-15-18(Sc)

Burpees
Wall Ball (20/14 lbs.)

Rx+ – High Target: 11/10 ft.
Rx – Normal Target: 10/9 ft.

CrossFit Triad WOD 4/26/18

Metcon (Weight)
Press
3-3-3-3-3

Add 5 weights together for 1 total weight.
Bent Over Row
5-5-5-5-5

Add 5 weights together for 1 total weight.

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