Month: September 2018

CrossFit WOD, September 17, 2018

Sep 17th Weightlifting Split Jerk (3-3-3-3-3-3) *Pause in dip Push Press (3-3-3-3-3-3) Metcon Metcon (Time) 21-15-9 Power clean 95/65# Push jerk Metcon (Time) 21-15-9 KBS 53/35# Push ups

CrossFit WOD, September 14, 2018

Sep 14th Weightlifting Sumo Deadlift High Pull (5-5-5-5-5) Work on timing. You will record weight but the intent is not to go heavy. Metcon Fight Gone Bad (3 Rounds for reps) Three rounds of: Wall-ball Shots (Reps), 20# Sumo deadlift high-pull (Reps), 75# Box Jumps, 20" (Reps) Push-press (Reps), 75# Row (Calories) 1-minute rest

CrossFit WOD, September 13, 2018

Sep 13th Gymnastics Metcon HSPU: Hollow hold Bear walk 50ft Arch hold Bear walk backwards 50ft C2 pikes HS hold (on wall or freestanding with spotter) *Finish with 5 slow negatives into kip position Metcon Metcon (Time) 3 Rounds: 16 DB box step ups 45/30# 12 Ring dips RX is 50/45/40 for men and 35/30/25… Read more »

CrossFit WOD, September 12, 2018

Sep 12th Weightlifting Clean (6-6-6-6) Deadlift (8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) "Make me a Dancer" 20 min partner amrap: 200m Burden run (log/ Dball/punching bag) 20 Freestanding HSPU 20 Burden squats 20 Power cleans -no hook grip 185/125 Metcon (AMRAP – Rounds and Reps) 20 min partner amrap: 200m run w/med ball… Read more »

CrossFit WOD, September 11, 2018

Sep 11th Gymnastics Metcon Kipping pull up progression: Arch Hollow Straight arm pull up Beat swing Kip (Talk Butterfly) Metcon Metcon (4 Rounds for reps) E5MOM 4 Rounds: 500m Row 15 Burpees 12 Pull ups Metcon (3 Rounds for reps) E5MOM 3 Rounds: 400m Row 8 Burpees 12 Jumping pull ups

CrossFit WOD, September 10, 2018

Sep 10th Weightlifting Overhead Squat (8-8-8-8) Back Squat (8-8-8-8) Metcon Metcon (AMRAP – Rounds and Reps) 7 min amrap: 15 Snatch 75/55# 30 Double unders Metcon (AMRAP – Rounds and Reps) 7 min amrap: 15 Air squat 60 Single unders

CrossFit WOD, September 7, 2018

Sep 7th Gymnastics Metcon 2 Rounds: 5-10 Kipping HSPU Alt with 20 Hollow rocks 2 Rounds: 3-5 Strict HSPU Alt with 20 Rev flys Metcon 2 Rounds: 2 Conans Alt with 30 sec Hollow hold 2 Rounds: 2 Wall walks Alt with 20 Rev flys Metcon Metcon (Time) 30 sec work 30 sec rest alternating… Read more »

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… Read more »

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… Read more »

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