Workout of the Day

WOD – Wed, Sep 28

Wolfe Tribe Fitness – WOD

Warm-up

Warm-Up (No Measure)

Easy AMRAP x 8-minutes:

1-minute Bike, Row or Ski Erg

8 Bootstrapper

8ea Kneeling Shoulder Tap

8 Back Squat (empty barbell)

8 Scap Pull Ups

8 Kip Swing or Ring Swing

8 Hand Release Push Ups

Weightlifting

Box Squat

box should be set up slightly below parallel
10 x 1

Midline (No Measure)

3 Rounds for Quality

– plank holds 30 sec

– L-sit holds 20 sec

– 10 rower walkouts

WOD – Tue, Sep 27

Wolfe Tribe Fitness – WOD

Metcon

For Time

– 40/35 row/bike calorie

– Farmer Carry 53/35 lbs, 200m

– 40 KB Box Step Overs, 53/35 lbs 24/20in

Metcon (Time)

Metcon

For Time

– 40/35 row/bike calorie

– Farmer Carry 53/35 lbs, 200m

– 40 KB Box Step Overs, 53/35 lbs 24/20in

Metcon

Metcon (No Measure)

For quality: 3x 10 Hip Thrusts 3x Banded Lateral Walk, L 25 ft/R 25 ft

9/26/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

2 Rounds For Quality:

200 Meter Run @ an easy pace

5 Inchworm + Push Up

8 Dumbbell Deadlift

8 Dumbbell Bent Over Row

8 Dumbbell Push Press

4 Devils Press

*Use a light pair of dumbbells.

Metcon

Metcon (AMRAP – Rounds)

Every 1 minute for 15 minutes, alternate between

– run 200m

– 10 devil press 50/35

– rest 1 minute

Metcon (No Measure)

3 rounds for quality of:

Bar Hang, 30 secs

20 Plank Shoulder Taps

10 Scap Push-ups

09/23/2022

Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Reps)

20min AMRAP (teams of 2)

Partners will switch between

– max DB bear crawls x 25ft 50/35

– run 400m

Warm-up

Warm-up (No Measure)

8 Min AMRAP

– 100m Run

– 10 Push Ups

– 10 Lying Leg Swings

– 10 dynamic Calf

09/22/2022

Wolfe Tribe Fitness – WOD

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Metcon

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 mins of:

7 Deadlifts, 225/155 lbs

7 Strict Handstand Push-ups

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 mins of:

7 Overhead Squats, 135/95 lbs

21 Double Unders

Metcon (AMRAP – Rounds and Reps)

Complete as many rounds as possible in 5 mins of:

7 Box Jumps, 30/24 in

14 Kettlebell Swings, 70/53 lbs

Warm-up

Warm-up (No Measure)

3 Min Bike/run/row

3 Rounds:

–10 Band GM or hip ext

–5 Band strict press

–5 Band pass through

–5 Band overhead squat

–20 Plyo skiiers

09/21/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Bike or Row 5xs:

–:50sec Easy

–:10sec Hard

2xs:

–5 Bombers

–5-10ea Sky Reach

–10 Front Squat

–10 Muscle Clean

–10 Reverse Grip Press

Weightlifting

Shoulder Press (10 mins to find 1 RM)

Metcon

Metcon (Time)

For Time:

30 Thrusters 185/135

Goal sub 8 mins

09/20/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 Rounds:

–200 m run

–5 Inchworm with push up

–5 Roll over vsit

–10 lying leg cross over

Metcon

CrossFit Games Open 12.1 (AMRAP – Reps)

7-Minute AMRAP of:

Burpees to a 6″ target

Metcon (No Measure)

3 rounds Not for time of:

Double Kettlebell Overhead Carry, 53/35 lbs, 100 ft

50 Double Unders

25 GHD Sit-ups

09/19/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

3 min bike/row/run

2 RFT

– 50ft banded lateral walks

– 50ft banded foward/back walks

– 10 banded squats

– 10 banded good mornings

Weightlifting

Back Squat (8-6-4-2)

Single Leg Weighted Box Step Ups (5ea – 5ea – 5ea)

Glute Bridges

09/16/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

Warm Up 3xs:

–15 Calorie Row

–15 Air Squat

–10ea Single Arm Kettlebell Press

–5 Strict Pull up or Ring Row

–3 Kneeling Muscle Up Transition

Kettlebell Warm Up 1x:

–5 Double Kettlebell Swing

–5 Double Kettlebell Clean

–5 Double Kettlebell Push Jerk

Metcon

Metcon (Time)

Teams of 3 – for time:

75 Strict Pull-ups

75 Russian Kettlebell Swings, 70/53 lbs

50 L/50 R Single Arm Kettlebell Push Press, 53/35 lbs

Sled Push, pick load, 1000 m
Complete in teams of 3. Share the work any way you like.

One person works at a time while the other 2 rest.

Sled load – moderate

Use Gym (not outside) 10m down 10m Back.

Goal

25 mins

09/15/2022

Wolfe Tribe Fitness – WOD

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Warm-up

Warm-up (No Measure)

EMOM x 9-Minutes:

Minute 1: 150-200 Meter Run

Minute 2: 5 No Push Up Burpee + 5 Push Up + 15 Hollow Rocks

Minute 3: 5 Muscle Clean + 10 Front Squat + 10 Goodmorning

Movement Prep 1x:

–200 Meter Run

–3 Bar Facing Burpees

–3 Front Squat

Metcon

Metcon (Time)

3 rounds for time of:

200m Run

15 Bar Facing Burpees

9 Front Squats, 185/125 lbs

WORKOUT OF THE DAY