Category: Uncategorized

CrossFit WOD, September 10, 2019

09102019 Skill Metcon 1 minute on / 30 seconds rest: -Single Unders feet together – " " alternating feet – " " with High Knees -4 Single Unders + 1 Double Under -Crossover Single Unders -Double Unders Metcon Metcon (4 Rounds for reps) 3 minute AMRAPs: A) Sled Push 135#/90# (alternate with partner) B) Lunges… Read more »

CrossFit WOD, September 9, 2019

09092019 Weightlifting Back Squat (10-10-10) Working sets start at 50-60% of 1RM Metcon Metcon (Time) For time: -Buy-in 500m Row -then 3 Rounds of: 25 Push-ups 25 Abmat Sit-ups

CrossFit WOD, September 6, 2019

09062019 Gymnastics Weighted Pull-ups (8-8-8-8-8) MUST BE STRICT! Maintain hollow position. The goal is 5 sets of 8 unbroken strict pull-ups. If you can, add weight. If you need to, use bands. Weighted Ring Dips (strict) (8-8-8-8-8) MUST BE STRICT! The goal is 5 sets of 8 unbroken strict ring dips. If you can, add… Read more »

CrossFit WOD, September 5, 2019

09052019 Metcon Metcon (AMRAP – Reps) 24 minute Rotating EMOM: 2 Rope Climbs 16/12 calories on machine 10 HSPUs. Metcon (AMRAP – Reps) 18 minute rotating EMOM: 4 Rope Get Ups + Knee Tuck 12/8 calories on a machine 15 DB Push Press 35#/20#

CrossFit WOD, September 3, 2019

09032019 Core Work Metcon 10 min AMRAP: 20 second L-Sit 25 Abmat Sit-ups 15 Supermans (2sec pause at top) 30 Russian Twists. Scale to Plank or L-Tuck Metcon Metcon (Time) Partner Intervals! 200m Run Alternate with partner for a total of 20 Rounds. Record total time. Row if running is unhealthy.

CrossFit WOD, September 2, 2019

09022019 Weightlifting Thruster (5-4-3-2-2-1-1-1) Front Squat (5-5-5-5-3-3-3) Metcon Metcon (Time) For Time: 30 Pullups 50 Thrusters 45/33 1,000 Meter Row Metcon (Time) For Time: 30 Jumping Pullups 50 Wall Balls 1,000 Meter Row

CrossFit WOD, August 29, 2019

08292019 Gymnastics Practice Rope Climbs and Dball Cleans. Metcon Metcon (Time) In a 20 min clock complete as much of the following work as possible: 7 Sled Pushes 180/135 1-mile run 7 Rope Climbs 30 Dball over Shoulder 100/70 Break up the work as you see fit. Scale the Weight on Dball over shoulder as… Read more »

CrossFit WOD, August 28, 2019

08282019 Core Work Metcon 12 minute AMRAP: 20 Abmat SItups 20 Russian Twists 45 second Side Plank each side 45 second plank Metcon Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 DB Snatch 45/30 4 Wall Climbs Metcon (AMRAP – Rounds and Reps) 10 minute AMRAP: 20 DB Snatch 25/15 2 Wall Climbs