CrossFit WOD, September 6, 2018

Sep 6th

Skill
Metcon (Weight)
Single leg deadlifts 8 each leg
Alt with
5 Beat swings + 3 pull ups

As tight of beat swings and pull ups as possible.
Metcon (Weight)
Single leg KB deadlift 8 each leg
Alt with
5 Straight arm pull ups + 5 beat swings

Metcon
Metcon (AMRAP – Rounds and Reps)
20 min AMRAP:
12 Deadlifts 115/75#
12 Box jumps
8 Power cleans
16 V ups

CrossFit WOD, September 5, 2018

Sep 5th

Skill
Rowling (10 Rounds for reps)
Row 100m with the goal of having the meters land exactly on 100 for a strike.
Once you stop your pull you cannot reinitiate or do a half pull to try to get closer.
However many meters you are above or below 100 is your score for that frame.

1st round is practice round then push up penalty.

Metcon
Metcon (Time)
For time:
25 Bench press 185/125#
1k row
10 Ironmakers 50/35#
Metcon (Time)
For time:
25 Bench press 114/75#
1k row
30 DB thrusters

CrossFit WOD, September 4, 2018

Sep 4th

Weightlifting
Front Rack Box Step (20-20-20-20)
Clean the Weight and Step up on a Box that puts hip crease below parrallel
Farmer Carry Step Up (20-20-20-20)
With 2 Kettlebells/Dumbbells in each hand step up on a box that puts hip crease below parrallel

Metcon
Metcon (Time)
5-10-15-20-25-20-15-10-5 Reps:
Air squat
DB Snatch

CrossFit WOD, August 31, 2018

Aug 31st

Bear Complex (7)
Power Clean
Front Squat
Push Press
Back Squat
Second Push Press

True Bear Complex: 7 unbroken/ tap-n-go reps of the movements listed above for max weight.

CrossFit WOD, August 30, 2018

Aug 30th

Gymnastics
Metcon
Accumulate:
3 min support on rings
3 minutes in the bottom of an active squat
3 minute active hang on pull up bar

If unable to hold support on rings accumulate 5 mins in a high plank.

Metcon
Metcon (AMRAP – Reps)
Fight Gone Bad clock (3 rounds 1 minute per movement)
*Lunges
*Sit-ups
*Squats
*Burpees
*Single Unders
Rest

CrossFit WOD, August 29, 2018

Aug 29th

Weightlifting
Push Press (3-3-3-3-3)

Metcon
Metcon (Time)
2 Rounds for time:
75 DU
30 R-KBS 70/53#
30 Wall balls 20/14#
15 Ring dips
Metcon (Time)
2 Rounds for time:
150 Single unders
30 R-KBS 53/35#
30 Wall balls
15 Push press 95/65#

CrossFit WOD, August 28, 2018

Aug 28th

Gymnastics
Metcon (AMRAP – Reps)
Coach led toes to bar progression:
Hollow arch rolls
Beat swings
Building toes to bar

1 min max toes to bar

Metcon
Metcon (AMRAP – Rounds and Reps)
20 minute amrap:
Run 200m
15 Pull ups
Run 200m
6 D-ball over the shoulder 70#

CrossFit WOD, August 27, 2018

Aug 27th

Weightlifting
Deadlift (5-5-5-5-5)

Metcon
Metcon (3 Rounds for reps)
E3MOM for 9 minutes:
20 Deadlifts 185/125#
20 Box jumps 24/20in

2 min working cap, mandatory 1 min rest

CrossFit WOD, August 23, 2018

Aug 23rd

Gymnastics
Metcon
5 sets of:
– 80% 1Rep Max HSPU set
– 70% 1 RM False Grip Strict Pullup on Rings

Add Performance – HSPUs
Metcon
5 sets of:
– 10 Archer Pushups
– 5 Strict Pullups with Bands

Metcon
CrossFit Games Open 12.1 (AMRAP – Reps)
7-Minute AMRAP of:
Burpees to a 6" target