Southern Oregon WOD For Good

WOD 9/5/23 — Crossfit Steelhead WARMUP: lat stretch x 30 sec/side + chest stretch x 30 sec/side + 3RDS: 30 sec aerobic + 16 alt. russian twists + 6 split squats/side A. Every 90 sec (5 sets) Bench Press x 5 reps *one moderate weight across B. Every 2 min (4 sets) Ipsilateral Single Leg Rdl’s x 6-8 reps/side Chin Ups x 4-6 re

It's a beautiful day to do something good! Come down and check out the athletes "paying the man" . Come be a part of an amazing event and fundraiser!

Is it tomorrow already?!?!? Here you go athletes. This baby is not set in stone but will give you a good idea of what the day will look like. See you tomorrow!

Athlete check-in : 800-830
Athlete Briefing : 830-840ish
First Heat : Around 900

Here's another WOD folks!!!!

For Time:
50/40 x Calorie Row
40 x Deadlifts
(Scaled M155/W115 RXM185/RXW135)
30 x Toes to Bar
(Scaled: hanging knee ups, knees must come above the hips)
20 x Burpee Box Jump Overs
(Scaled: 24"/20" step ups optional Rx: 24"/20" no step ups)
30 x Toes to Bar
40 x Deadlifts
50/40 x Calorie Row

Partners can split the work however you choose.

WORKOUT

Team will share:

6 Rounds
5 x Ground to Overhead (Scaled 95/65 Rx 155/115)
200m Run
Partner 1 finishes and entire round and the partner two goes.

*SNEAK PEEK*

Workout .B.D. (This workout will be scored as two workouts)

For Time
60 Pull-ups (scaled: jumping pull-ups)
400m Sandbag Carry, each partner will carry 200m then switch (scaled M: 80 # scaled W: 60 # RX M: 100 # RX W: 80 #)
200 Double Unders (scaled: 200 singles)

*Partner who is not doing the sandbag will participating in some sort of fun farmer carry 😉.
10' Time Cap

1' Rest/Transition

6' to 3 x Front Squats
(Team will have 6' for each athlete to build to a max 3 rep front squat, squats will come from the rack. Score will be a combination of both athletes lifts.)

Thank you to Manny Muñoz at Forte Clothing Company for making the awesome tshirt design for us!