Month: September 2019

WOD for 10/01/2019 Snatch (Weight) Clean and Jerk (Weight) 2k Row (Time) Max Effort 2k Row

WOD for 09/30/2019 Metcon (Time) Big Monday! 3 Rounds for Time 800m Run w/45 Ib plate 30 SDHP (75/55Ibs) 30 Overhead Squats (75/55Ibs) Rx = 75/55 Ibs

Saturday 9.28.19 Metcon (Time) 2 Rounds For Time 100 Mtn Climbers 50 Wallballs (20/14) 200m Walking Lunge with Wallball 400m Run

WOD for 09/27/2019 Metcon Strength: Test Max UB Strict HSPU EMOM x 8 do 50% of Max UB HSPU Metcon (AMRAP – Reps) WOD AMRAP x 15 25 Toes TO Bar 50 Cal Ski 75 Push Press @ 95/65 Ibs 50 Burpees 25 Toes to Bar

WOD for 09/26/2019 Metcon (Weight) EMOM x 10 1: 8 x :05 tempo RDL’s 2: 8 x FR Reverse Lunges each leg Rx= 155/105 Ibs Metcon (Time) Bike Conditioning On the 0:00 – 21/15 Calories On the 1:30 – 18/13 Calories On the 3:00 – 15/11 Calories On the 5:00 – 21/15 Calories On the …

CrossFit WOD, September 26, 2019 Read More »

WOD for 09/25/2019 Metcon (AMRAP – Reps) Strength: Every :90 for 4 Rounds Complete 7 Power Cleans 7 Front Squats 7 Push Jerks @ 135/95 Ibs with remaining time max rep Burpees Over The Bar Metcon (Time) WOD: 3RFT 400m Run 30 Alt. DB Snatch (55/35 Ibs) 20 Box Jumps overs (24/20")

WOD for 09/24/2019 Metcon Skill WOD 50 Double Unders, 20′ Handstand Walk/3 Wall Walks, 50 Sit-ups 40 Double Unders, 20′ Handstand Walk/3 Wall Walks, 40 Sit-ups 30 Double Unders, 20′ Handstand Walk/3 Wall Walks, 30 Sit-ups 20 Double Unders, 20′ Handstand Walk/3 Wall Walks, 20 Sit-ups 10 Double Unders, 20′ Handstand Walk/3 Wall Walks, 10 …

CrossFit WOD, September 24, 2019 Read More »

WOD for 09/23/2019 Metcon (AMRAP – Reps) WOD AMRAP x 5: 27 Calorie Row 27 Thrusters (115/80) 27 Pull-ups Rest 5 Minutes AMRAP x 5: 21 Calorie Row 21 Thrusters (95/65) 21 Pull-ups Rest 5 Minutes AMRAP x 5: 15 Calorie Row 15 Thrusters (75/55) 15 Pull-ups

Saturday Partner Wod Metcon (Time) In Teams of 2 Complete: 400m Run 40 Cleans (135/95) 40 Pull Ups 400m Run 30 Thrusters 30 Pull Ups 400m Run 20 Cleans 20 Pull Ups 400m Run *ONLY ONE BARBELL

WOD for 09/20/2019 Warm-up Warm-Up "The Animals" for 100′ each Bear Crawl Ostrich Walk Frog Hop Crab Walk Cricket Metcon Test Of The Day: Max unbroken BAR muscle-ups or Chest To Bar Pull-Ups Skill Strength Work Do this as fast as possible 60% Max Bar Muscle-ups + 10 Front Rack Reverse Lunges @ 155/105lbs 50% …

CrossFit WOD, September 20, 2019 Read More »