Month: September 2019

CrossFit WOD, October 1, 2019

10012019 Skill Rope Climb (2-2-2-2-2) 10 Hi Hang Snatch 45/33. Skill practice between sets Rope Get Up (3-3-3-3-3) Lower yourself down to the ground with the rope and then pull back up hanging from the rope while completing a knee tuck. 15 banded squats between Metcon Metcon (AMRAP – Rounds and Reps) 18 min AMRAP:… Read more »

CrossFit WOD, September 30, 2019

09302019 Skill Front Rack Box Step-up (20-20-20-20) Clean the weight and step up on a box that puts hip crease below parrallel 30 Hollow Rocks between sets Farmer Carry Step-up (16-16-16-16) With a Kettlebell/Dumbbell in each hand, step up on a box that puts hip crease below parrallel 30 second Hollow Hold between sets Metcon… Read more »

CrossFit WOD, September 27, 2019

09272019 Skill Clean (3 reps Every Minute On the Minute for 10 minutes) Start at 65% and move up by feel Power Clean (5 reps Every Minute On the Minute for 10 minutes) Focus on technique, speed, and power during cleans! If coach agrees that you have the mobility, add 2 Front Squats to train… Read more »

CrossFit WOD, September 26, 2019

09262019 Metcon 200 Calorie Row (Time) Row 200 calories for Time. 200 Calorie Assault Bike (Time) Bike 200 calories for Time 200 Calorie SkiErg (Time) Ski 200 calories for Time

CrossFit WOD, September 25, 2019

09252019 Gymnastics Metcon 15 minute clock – Accumulate as much time in each position as possible in the time frame allotted: – 3 minute OH Squat 45/33 – 3 minute L Sit or tuck – 3 minute HS Hold – 3 minute Active Hang from Rings with False Grip. Break up movements and rotate as… Read more »

CrossFit WOD, September 24, 2019

9242019 Skill Metcon 12 minute clock: 6 sets of: 3 beat swings + 3 Kipping pullups + 3 Kipping Chest to bar Pullups. -between sets- 20 Hollow Rocks 10 Single Leg Deadlifts into pistols (5 each leg). Metcon 12 minute clock: 6 sets of: 6 negative jumping pullups. (Use bands to support a 5 second… Read more »

CrossFit WOD, September 23, 2019

09232019 Skill Front Squat (5-5-5) Back Squat (5-5-5) Metcon Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 9 Thrusters 100#/70# 9 Bar Facing Burpees Metcon (AMRAP – Rounds and Reps) Complete As Many Rounds As Possible in 9 minutes of: 9 Dumbbell Thrusters 20#/15# 9 Dumbbell Facing… Read more »

CrossFit WOD, September 20, 2019

09202019 Weightlifting Shoulder Press (8-8-8) Metcon Metcon (Time) 5 Rounds for Time of: 9 HSPUs 5 Cleans 185#/125# 40 Double Unders Metcon (Time) 5 Rounds for Time of: 9 Calorie Bike 15 Wall Balls 14#/10# 80 Single Unders.

CrossFit WOD, September 19, 2019

09192019 Core Work Metcon (AMRAP – Rounds) Complete As Many Rounds As Possible in 10 minutes of: 100 ft Farmer Carry 1 minute Plank 100 ft Farmer Carry 1 minute Chinese Plank Metcon Metcon (4 Rounds for reps) E6MOM for 24 minutes: 400m Row 20 Burpees 20 Ball slams 50#/25# 4 minutes to complete the… Read more »

CrossFit WOD, September 18, 2019

09182019 Weightlifting Hang Snatch (3 reps E2MOM for 14 minutes ) Start at 50% 1 RM and move up in weight as successful Hang Snatch (5 reps E2MOM for 14 minutes) Metcon Metcon (Time) For Time: 800m Run 50 Dumbbell Snatch 50#/35# 800m Row 50 Dumbbell Clean and Jerk 50#/35# Use 1 DB and it… Read more »