Month: September 2018

CrossFit WOD, September 28, 2018

WOD for 9.28.18 Workout Of The Day Metcon (AMRAP – Reps) EMOM x :30 Min 1: Run 200m Min 2: 15 Box Jumps + Max Rep DB Snatch Min 3: Rest Rx = 55/35 lbs, 24/20" Fx = 45/25 lbs, 24/20"

CrossFit WOD, September 26, 2018

WOD for 9.26.18 Workout Of The Day 1K Ski Erg (Time) 1k Ski Erg Metcon (Time) 5 Rounds For Time 50 Double Unders 50′ Single DB Overhead Walking Lunge Steps Rx = 55/35 lbs Fx = 100 Singles, 45/25 lbs plate overhead lunge (both arms can be used)

CrossFit WOD, September 22, 2018

WOD for 9.22.18 Workout Of The Day Jack (AMRAP – Rounds and Reps) 20-Minute AMRAP of: 10 Push Press, 115# 10 Kettlebell Swings, 53# 10 Box Jumps, 24" In honor of Army Staff Sgt. Jack M. Martin III, 26, of Bethany, OK,died September 29th, 2009

CrossFit WOD, September 21, 2018

WOD for 9.21.18 Workout Of The Day Metcon (Time) Option #1 For Time: 18-15-12-9-6-3 •Full ROM Overhead Squat at 95/65 lb •Pull-Ups Pull-Ups maybe scaled using a band for assistance. Metcon (Time) Option #2 For Time: 18-15-12-9-6-3 •Full ROM Front Squat @ 75/55 lbs •KB Swings @ 53/35 lbs