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:
200 meter run
15 Power Cleans 95/65
15 Burpees over barbell

200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.
Metcon (AMRAP – Rounds and Reps)
18 min AMRAP:
200 meter run
15 Hang Power Cleans (feel good weight)
15 Burpees over barbell

200 meter run counts as 1 rep. If you start the run before 18 is up, it’ll count as long as you finish.

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
Karen (Time)
For Time:
150 Wall-Ball Shots, 20# / 14#
Metcon (Time)
For Time:
100 Wall Ball shots

Use the heaviest ball you can while maintaining good depth and hitting the target.

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 strength at depth.

Metcon
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips
Metcon (Time)
21-15-9 rep for Time of:
American KB Swings 53# / 35#
Hand Release Push-ups

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 needed.

Metcon
15 minute clock – Accumulate as much time in each position as possible in the time frame allotted:
– 3 minute Wall Sit
– 3 minute Plank
– 3 minute Superman
– 3 minute Active Hang from Rings at ring row angle.

Break up movements and rotate as needed.

Metcon
Metcon (4 Rounds for reps)
3 minute AMRAPs (1 minute rest between):
– Wall Climbs
– Double Unders
– Abmat Situp
– Box Jumps 24/20.
Metcon (4 Rounds for reps)
3 minute AMRAPs (1 minute rest between):
– Bear Crawl (10ft = 1 Rep)
– Single Unders
– Abmat Situp
– Box Jumps 18/12

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 drop as needed.)
-between sets-
30 second hollow hold
10 Single Leg Deadlifts.

Metcon
Metcon (Time)
For time:
800m Run
30 Pull-ups
60 Walking Lunges
20 Chest to Bar Pull-ups
80 Walking Lunges
10 Bar Muscle Ups
100 Walking Lunges
800m Run.

Row 1000, Bike 1.25 miles, Ski 1000 as modification or if avoiding rain.
If you can’t do Chest to Bar, do 30 pullups, if you can’t do BMUs, do 20 C2B or 30 pullups.
Metcon (Time)
For Time:
800m Run
30 DB Snatch 35#/20#
60 Lunges
20 DB Snatch
60 Lunges
10 DB Snatch
60 Lunges
800m Row

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 Burpees

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 work.
2 minutes mandatory rest.

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 starts from ground each movement.
You do NOT have to alternate every rep.