top of page
  • Coach Rob

WOD for Monday 221114

2 Things-

SQUAT CYCLE - We are in week 12 of the 14 week squat cycle....this week we will be establishing a 1 rep max on our front squats! Come ready to move some weight!

REMEMBER - CrossFit is about relative intensity. What is intense to one person may not be for another. We expect you to scale so you can meet the intended stimulus. Every workout is intended to be scalable, and most doing the workouts do and should scale. We are here to help you find movements/weights that are scaled to your specific needs. If you have questions or need help with this, please ask your coach.



2 Sets

2 Rounds

50’ Front Rack Walking Lunge (2x35/20)

50 Double Unders or 90 Singles

5 Wall Walks

50 Double Unders or 90 Singles

-Rest 3 minutes between sets-



2 Sets

2 Rounds

50’ Front Rack Walking Lunge (2x50/35)

50 Double Unders

50’ Handstand Walk

50 Double Unders

-Rest 3 minutes b/t sets-


Squats! 1 Rep Max day for front squats!!!

113 views0 comments

Recent Posts

See All

BOY MEETS WORLD 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (10’/9’) 25 Push Ups 75 Air Squats -rest 5 minutes- 45 Air Squats 15 Push Ups 45 Wall Balls (20/14) (10’/9’) 15 Push Ups 45 Air Squats S

8:30 Class “Team Deathmatch” In Teams of Two: 3 sets 3 min max cal bike 200ft plate pinch carry 25/15 (have to do 50 ft unbroken before switching) 100ft single DB OH walking lunge 50/35 3 sets 3 min m

Another shameless case you forgot or didn't see it yesterday, please go to Google, look up Elevated CrossFit and give us a great review! Thank you in advance! BAD BLOOD Open 14.4 AMRAP 14 Mi

bottom of page