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
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
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
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
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
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
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
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
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