Wod

CrossFit

09-20-2019
09202019
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)
09.16.2019 | MONSTER MASH

15-12-9 reps for time of:
Thruster, 135/95
Pull-ups, strict

15-12-9 reps for time of:
Deadlift, 275/185
Handstand Push-ups, strict

3 Rounds for time of:
400m run
15 Burpees, bar-facing

*Rest 5 minutes between workouts.

CrossFit

09-19-2019
09192019
Metcon
Metcon (Time)
3 Rounds:

45 Double-unders
30 Situps (Rx+ GHD Sit-ups)
15 Power Cleans 95/65 (Rx+115/80)

Cash Out
Metcon (Time)
75 Hand Release Pushups

CrossFit

09-18-2019
09182019
Metcon
Metcon (Time)
9-15-21

Back Squat, 50% of 1RM
Chest-to-bar pull-ups

*Use a rack.

Cash Out
Metcon (No Measure)
Side Plank – accumulate 1-2 minutes per side

3×8-12 reps for each, pick weights:
DB Lateral Raise
DB Front Raise
DB Bent Over Raise

https://www.youtube.com/watch?v=iRDtrzHkySw&feature=youtu.be

CrossFit

09-17-2019
09172019
Metcon
Metcon (Time)
27-21-15-9

Dumbbell Burpees
Knees-to-elbows

Men: Two 50-lb. dumbbells
Women: Two 35-lb. dumbbells

Cash Out
1-Mile Run (Time)
Max Effort 1-Mile Run
Perform at 80% effort

CrossFit

09-16-2019
09162019
Metcon
Metcon (Time)
2 Rounds for time of:

10 Shoulder Press, 55% of 1RM
15 Ring Rows
20 Hollow Rocks
25/18 Calories, bike
30 Wall Balls, 20/14

*Rest 5 minutes & repeat. Score is total time to complete 4 rounds, including rest.
*If no bike then row the prescribed calories or run 400 m each round.
*40 min cap

CrossFit

09-15-2019
09152019
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

09-14-2019
09142019
Metcon
Metcon (Time)
3 Rounds

15 Burpees
20 Thrusters 75/55

Rest 4 minutes, then

50 Deadlifts 185/135
75 Box Jumps 20″
*break up the reps as you wish, don’t have to complete all DL’s before going to box jumps.

Rest 2 minutes, then

800m Run

CrossFit

09-13-2019
09132019
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)
09.09.2019 | MONSTER MASH

3 Rounds for time of:
50 Double-unders
20 Wall Ball Shots, 20/14
15 Power Snatch 75/55

4 Rounds for time of:
15m Handstand Walk
7 Squat Cleans, 185/135

5 Rounds for time of:
15/10 Calories, bike
10 Push Jerks, 115/75
5 Chest-to-bar Pull-ups

*Rest 5 minutes between workouts.

CrossFit

09-12-2019
09122019
Metcon
Metcon (AMRAP – Reps)
Tabata OHS 95/65#
Rest 1 minute
Tabata toes-to-bar
Rest 1 minute
Tabata Front Rack Lunge 95/65#

The Tabata interval is 20 seconds of work followed by 10 seconds of rest for eight intervals. Score total reps completed, post reps for each mvmt in comments.

Cash Out
Hollow Rocks (No Measure)
Hollow Rocks 1×50

CrossFit

09-11-2019
09112019
Metcon
Daniel (Time)
For Time:
50 Pull-ups
400 meter run
21 Thruster, 95#
800 meter run
21 Thruster, 95#
400 meter run
50 Pull-ups
In honor of Army Sgt 1st Class Daniel Crabtree who was killed in Al Kut, Iraq June 8th 2006.
To learn more about Daniel click here
*Scale option: 25 pullups and 65/45# thruster
*25 min cap
Cash Out
Metcon (Time)
Accumulate 2 minutes of GHD Superman Hold

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