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#
50 calories on a machine
25 Toes to Bars
Metcon (Time)
For Time:
100 Single Unders
75 Wall Balls
50 calories on a machine
25 Hanging Knee Raises

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 rounds for time of:
8 ground-to-overheads, 65 lb /45lb
10 bar-facing burpees*

*May step over bar on burpees

Time cap: 15 minutes

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 Time:
30 Abmat SIt-ups
120 Single Unders
10 Jumping Chest to Bar Pull-ups
120 Single Unders

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 Carry
35 KB Deadlifts
35 Box Jumps

L1 scale KB weight.
350ft is 3 laps across gym or once across the parking lot.

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# / 70#
Rowing for calories
Metcon (Time)
9-15-21 reps for Time of: Thrusters 45# / 35#
Rowing for calories

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 over KB
100ft Sled Push each (Heavy)
-then
3 minutes of Max Rope Climbs

20 minute Partner workout:
17 minutes of KB Snatches 53/35, Burpees over KB, heavy Sled Push.
First come first serve to sled as far as teams go and each partner completes one sled push before starting Snatches again. Adjust weights as needed.
One Person Works at a time.
Then Finish with 3 minutes of Max Rope Climbs with partner.
Metcon (AMRAP – Rounds and Reps)
With a Partner, complete As Many Rounds As Possible in 17 minutes of:
40 American KB Swings 35# / 26#
40 Burpees over KB
1 Sled Push
-then
3 minutes max Rope Get Ups.

20 minute partner workout:
17 minute AMRAP: American KB Swings 35/26, Burpees over KB, Sled Push. Then 3 minutes max Rope Get Ups.

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 as deep as a healthy position can be maintained.

Metcon
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 7 minutes of:
35 Double Unders
7 Snatch 115# / 75#
Metcon (AMRAP – Rounds and Reps)
Complete As Many Rounds As Possible in 7 minutes of:
50 Single Unders
10 KB Swings
10 Goblet Squats

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 for Time of:
20 Lunges
20 Abmat Sit-ups 10# / 6#
12 Jumping Pull-ups
20 Russian Twists 10# / 6#

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