Wod

CrossFit

10-19-2018
10192018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
10.15.2018 | MONSTER MASH

AMRAP 11 minutes of:
30 Double-unders
7 Toes-to-bar
7 Dumbbell Squats, 50’s/35’s
7 Dumbbell Push Press, 50’s/35’s

15-12-9 reps for time of:
Deadlift, 315/205
Ring Muscle-ups

2 Rounds for time of:
25 Back Squats, 135/95
25 Burpees, bar-facing

*Rest 5 minutes between rounds.

CrossFit

10-18-2018
10182018
Metcon
Metcon (Time)
10 Rounds:

5 Burpees, bar-facing
6 Toes-to-bar
7 Power Snatch, 75/55#

Weightlifting
Metcon (No Measure)
Make up a weightlifting if you missed M/T/W

CrossFit

10-17-2018
10172018
Metcon
Metcon (Time)
5 Rounds:

6 Bar Muscle-ups
6 Back Squats @ 80% 1RM

*put BS weight in comments

Cash Out
Seated Dumbbell Press (10-10-10-10)
Use the heaviest weight you can for each set. Rest as needed between sets.

CrossFit

10-16-2018
10162018
Weightlifting
Deadlift (4-4-4-4-4-4)
Metcon
Metcon (Time)
AMRAP 6 minutes

30 Double Unders
15 Situps

CrossFit

10-15-2018
10152018
Metcon
Metcon (Time)
3 Rounds:

400m Run
25 Wall Ball (20/14#, 10/9′)
15 DB Push Press (50/35#)

Cash Out
One Arm Dumbbell Row (10-10-10)
Use the heaviest weight you can for each set. Rest as needed between sets.

CrossFit

10-14-2018
10142018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

10-13-2018
10132018
Metcon
Dork (Time)
6 Rounds:
60 Double-Unders
30 Kettlebell Swings (53/35#)
15 Burpees

https://www.crossfit.com/workout/2018/10/10#/comments

Scaling
Reduce the reps and/or number of rounds in order to keep the volume manageable. Aim to complete the workout in less than 25 minutes.

Intermediate Option
4 rounds for time of:
60 double-unders
30 kettlebell swings (53/35#)
15 burpees

Beginner Option
4 rounds for time of:
60 single-unders
20 kettlebell swings (35/26#)
10 burpees

CrossFit

10-12-2018
10122018
Open Gym
Metcon (No Measure)
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
10.08.2018 | MONSTER MASH

21-15-9 reps for time of:
Thrusters, 95/65
Calories, Assault Bike

For time:
45 Deadlifts, 115/75
35 Hang Power Cleans, 115/75
25 Push Jerks, 115/75
15 Overhead Squats, 115/75

9-15-21 reps for time of:
Pull-ups, strict
Ring Dips, strict

*Rest 5 minutes between workouts.

CrossFit

10-11-2018
10112018
Weightlifting
Shoulder Press (1-1-1-1-1)
Push Press (1-1-1-1-1)
Push Jerk (1-1-1-1-1)
Try to increase the load on each of the 15 reps.
Cash Out
Metcon (No Measure)
If you have time left, then make-up a metcon from Mo/Tu/We that you missed. If this is your 4th day in a row, go home and rest or mobilize ; )

CrossFit

10-10-2018
10102018
Metcon
Metcon (AMRAP – Rounds)
16 x 60m Sprints

*Begin a sprint every 30 seconds. Sprints should be quite fast, but not a maximal effort.

Metcon (AMRAP – Rounds and Reps)
AMRAP 15 min

2 Rope Climbs
25ft Handstand Walk

1 2 3 190