Wod

CrossFit

10-19-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (AMRAP – Reps)

3 RDS: 30/30 Work/Rest

Cal Row

Handstand Hold (1 rep per sec)

V-up

Burpee

KBS 53/35

RomWod

Fridays RomWod

Cash Out

Alternative to RomWod

1 mile cool down run

CrossFit

10-18-2017

Folsom City CrossFit – QuickFit

Dumbbell Row

Metcon (Time)

10-9-8-7-6-5-4-3-2-1

KBSDHP

T2B/Knee Raises

Box Jumps

120m Run

Cash Out

ROMWOD

CrossFit

10-18-2017

Folsom City CrossFit – CrossFit

Metcon

Karen (Time)

For Time:
150 Wall-Ball Shots, 20# / 14#

Weightlifting

Overhead Carry (1-1-1)

120m

Cash Out

40 GHD Sit-up

2 Min Superman

2 MIn Hollow Hold

CrossFit

10-17-2017


Folsom City CrossFit – CrossFit

Weightlifting

Single Leg Deadlift (4×10 Each Leg)

With a weight (DB,KB) in each hand

Metcon

Metcon (Time)

5 RDS:

10 DL 115/75

10 T2B

10 Snatch 115/75

1 Min Rest

Cash Out

Dumbbell Row (3×10)

CrossFit

10-16-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (AMRAP – Rounds and Reps)

12 AMRAP

10 Power Clean 95/65

120m Run

10 OHS 95/65

12 Sit-ups

Cash Out

Block Run (Time)

CrossFit

10-16-2017


Folsom City CrossFit – QuickFit

Metcon

Metcon (No Measure)

5 Min AMRAP

10 Wallball

4 Burpee

Rest 3 Min

5 Min AMRAP

15 Cal Row

10 KBS

Rest 3 Min

5 Min AMRAP

50 Double Unders/ 100 Single Unders

15 Sit-ups
Go hard! You have a lot of rest.

Cash Out

2 Min Barbell Overhead Hold

CrossFit

10-15-2017

Folsom City CrossFit – CrossFit

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

10-14-2017


Folsom City CrossFit – CrossFit

Metcon

Metcon (3 Rounds for reps)

Fight Gone “more” Bad

3 RDS: 1 Min each station

Thruster 45/35

KB SDHP 53/35

Box Jump 20/20

DB Push Press 40/25

Cal Row

Rest

CrossFit

10-/1-3/17

Folsom City CrossFit – CrossFit

Monster Mash

Metcon (Time)

10.09.2017 | Monster Mash

“SQT”

3 Rounds for time of:

10 Ground-to-overhead, 95/65

200 Yard Shuttle Sprint (50×4)

21-15-9 reps for time of:

Thruster, 95/65

Handstand Push-up

Wall Ball Shot, 20/14

For time:

800m run

40 Calories, Rowing

20 Burpees over the rower

*Rest 5 minutes between workouts.

CrossFit

10-13-2017

Folsom City CrossFit – QuickFit

Metcon (No Measure)

20 Min. EMOM

5 Sit-Ups

7 KBS

9 Mountain Climbers

Metcon

1 Min ME Cal Assault Bike (AMRAP – Reps)

1 2 3 153