Month: October 2019

CrossFit WOD, October 15, 2019

CF 10152019 Core Work Metcon 12 min AMRAP: 100ft Farmer Carry 70# / 53# 20 Concept2 Rower Pikes 100ft DBall Carry 100# / 70# 20 Russian Twists 20# / 14# Scaling options: KB, DBall, medball weight C2 tucks instead of pikes Metcon Metcon (Time) For Time: 100 Double Unders 75 Wall Balls 20# / 14#… Read more »

CrossFit WOD, October 14, 2019

CF 10142019 Skill Clean and Jerk (4-4-4-4-4) 12 minute clock. Focus on techniue at moderatly heavy weight to prep for the workout. Metcon Crossfit Games Open 20.1 (Ages 16-54) (Time) 10 rounds for time of: 8 ground-to-overheads, 95 lb/65lb 10 bar-facing burpees Time cap: 15 minutes Crossfit Games Open 20.1 Scaled (Ages 16-54) (Time) 10… Read more »

CrossFit WOD, October 11, 2019

CF 10112019 Metcon Metcon (4 Rounds for reps) Tabata! Squats Sit-ups Rowing Push-ups Do a full round of Tabata intervals for each movement (20 sec on/10 sec off, 8 times). Score is lowest number of reps completed in a single interval.

CrossFit WOD, October 10, 2019

CF 10102019 Gymnastics Weighted Ring Dips (strict) (3-3-3-3-3) Ring Dips (6-6-6-6-6) Make a note of what band you used and how many reps you completed Metcon Metcon (Time) 3 Rounds for Time of: 30 Toes to Bar 60 Double Unders 10 strict weighted Pull-ups 35# / 20# 60 Double Unders Metcon (Time) 3 Rounds for… Read more »

CrossFit WOD, October 9, 2019

CF 10092019 Weightlifting Glute Bridge (10-10-10-10) Barbell across hips, shoulders on bench feet flat on ground. Drive up using glutes. Alternate with 30 Hollow Rocks or 30 second Hollow Hold Metcon Metcon (Time) Chipper, for Time: 350ft Farmer Carry 53# / 35# 35 KB Deadlifts 35 Box Jumps 24" / 20" 350ft KB Front Rack… Read more »

CrossFit WOD, October 8, 2019

10082019 Skill Metcon 10 minute working clock: 5 Handstand Push-ups 5 Tall Box Jumps from seated position Practice sets of 5 HSPU. If completed unbroken, increase the deficit. Between attempts complete 5 Tall Box Jumps from seated position. L1 do Pike HSPUs on a box. Metcon Metcon (Time) 9-15-21-27 reps for Time of: Thrusters 100#… Read more »

CrossFit WOD, October 7, 2019

10072019 Weightlifting Power Clean (1 RM test) 10 minutes to find 1RM! Power Clean (4 rep EMOM) 10 minute EMOM, 4 reps Every Minute On the Minute Metcon Metcon (AMRAP – Rounds and Reps) With a Partner, Complete As Many Rounds As Possible in 17 minutes of: 40 KB Snatches 53# / 35# 40 Burpees… Read more »

CrossFit WOD, October 4, 2019

10042019 Weightlifting Hang Snatch (3 reps E2MOM for 12 minutes) Hang Power Snatch+Overhead Squat (5+1 E2MOM for 12 minutes) Complete indicated number of Power Snatches from the Hang position, then immediately perform indicated number of Overhead Squats as one set. E2MOM for 12 minutes complete 5 Hang Power Snatch + 1 OH Squat. Squat only… Read more »

CrossFit WOD, October 3, 2019

10032019 Skill Turkish Get Up (1 rep each side) 10 minutes of TGU Practice working up to heavy single on each arm Metcon Metcon (Time) 5 Rounds for Time of: 20 Jumping Lunges (alternate feet midair) 20 V-ups with medball 20# / 14# 20 Pull-ups 20 Russian Twists 20# / 14# Metcon (Time) 5 Rounds… Read more »

CrossFit WOD, October 2, 2019

10022019 Weightlifting Push Press (5-5-5-5-5) Metcon Metcon (Time) 21-15-9 reps for Time of: Handstand Push-ups Box Jump Overs Metcon (Time) 21-15-9 reps for Time of: Hand Release Push-ups Box Jumps