Wod

CrossFit

09-23-2018
09232018
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

09-22-2108
09222108
Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20 Minutes, with a Partner

100 Box Jumps 24/20″
75 Thrusters 95/65#
50 Burpee Pullups
400m MB Carry 20/14#

CrossFit

09-21-2018
09212018
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)
09.17.2018 | MONSTER MASH

For time:
800m run
30 Clean & Jerks, 115/75
10 Rope Climbs, 15 ft.
800m run
25 Clean & Jerks, 115/75
8 Rope Climbs, 15 ft.
800m run
20 Clean & Jerks, 115/75
6 Rope Climbs, 15 ft.
800m run

21-15-9 reps for time of:
Front Squats, 115/75
Burpees, Bar-facing

*Rest 5 minutes between workouts.

CrossFit

09-20-2018
09202018
Weightlifting
Overhead Squat (9-6-3-3)
Metcon
Metcon (Time)
30 Cal Assault Bike
30 T2B
30 OHS 95/65#

CrossFit

09-19-2018
09192018
Weightlifting
Hang Clean (3-3-3-3-3-3-3)
Hang “Squat” Clean
Metcon
Metcon (Time)
800m Run
40 HSPU

CrossFit

09-18-2018
09182018
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 12 minutes of:

9 Kettle Bell Swings, 53/35#
6 Burpee Box Jump Overs, 24″/20″
3 L-sit Pull-ups

Cash Out
1 Min ME Cal Ski Erg (Calories)

CrossFit

09-17-2018
09172018
Metcon
Metcon (Time)
3 Rounds:

20/15 Calories Rowing
20 Push Jerks 115/80#

Cash Out
Metcon (Time)
3 Rounds
10 1-arm DB Burpee to Snatch combo (5ea side)
120m Back Pedal

*https://www.instagram.com/p/BnOm_egnkar/?utm_source=ig_web_copy_link

CrossFit

09-16-2018
09162018
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

09-15-2018
09152018
Metcon
Saved by the Barbell (AMRAP – Reps)
3 rounds for max reps of:

1 minute of burpees
1 minute of wall-ball shots (20/14#, 10/9′)
1 minute of deadlifts (115/75#)
1 minute of med-ball sit-ups (20/14#)
1 minute of hang power cleans (115/75#)
Rest 1 minute

https://crossfit.com/foundation/crossfitforkids

CrossFit

09-14-2018
09142018
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)
09.10.2018 | MONSTER MASH

CrossFit Linchpin Test 7
4 Rounds:
4 Power Cleans, 205/145
4 Front Squats, 205/145
4 Shoulder to OH, 205/145

21-15-9 reps for time of:
Chest-to-bar Pull-ups
Handstand Push-ups
Pistols

Amrap 7 minutes of:
15/10 Calories, Rowing
10 Bench Press, 135/95

*Rest 5 minutes between workouts.

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