Wod

CrossFit

09-20-2020
09202020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

09-19-2020
09192020

Metcon
Nancy (Time)
5 Rounds for time of:
400m Run
15 Overhead Squats, 95# / 65#
Strength
Front Rack Lunge (3x20m)
Use the heaviest weight you can for each set.
Rest as needed between sets.

CrossFit

09-18-2020
09182020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
09.14.2020 | MONSTER MASH

2 Rounds:
6 Ring Muscle-ups
12 Thrusters, 115/75
15/10 Bike Calories

Linchpin Test 4
2 Rounds:
18/12 Row Calories
15 Thrusters, 95/65 lbs
12 Chest-to-bar Pull-ups

2 Rounds:
20 Thrusters, 45/35 lbs
2 Rope Climbs, 15 ft
Shuttle Run, 200 m (2x 100 m)

*5 min rest between workouts.

CrossFit

09-17-2020
09172020

Metcon
Metcon (Time)
21-15-9

Hang Power Clean, 135/95
Burpees, bar-facing

Or, as a 2-person team,

100 Hang Power Cleans, 135/95
100 Burpees, bar-facing

Cash Out
Metcon (Time)
75/50 Cal AB
50 Ring Row

*break up as you like.

CrossFit

09-16-2020
09162020

Metcon
Cindy (AMRAP – Rounds and Reps)
20-Minute AMRAP of:
5 Pull-ups
10 Push-ups
15 Squats
Strength
Bulgarian Split Squat (10-10-10)

CrossFit

09-15-2020
09152020

Weightlifting
Clean and Jerk (2-2-2-2-2-2-2)
*3 second pause, bottom of jerk. Shoot for 80% or higher of 1RM on all sets.
Metcon
Metcon (Time)
21-15-9
Deadlift 185/125
Wallball, double the reps, 20/14″, 10/9′

CrossFit

09-14-2020
09142020

Metcon
800m Run (Time)
Max Effort 800m Run

3 x 800m Sprints

*Rest as needed between each. Scale to 2400m on AB or 1000m on Rower.

Cash Out
Metcon (Time)
30 Box Jumps 30/24″
30 KB Swings 70/53#
30 GHD Situps

CrossFit

09-13-2020
09132020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals

CrossFit

09-12-2020
09122020

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 minutes:

15 KB Swings 53/35″
10 Box Jumps 24/20″

rest 3 minutes,
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 minutes:

15 Wallball 20/14#, 10/9′
10 Burpees

rest 3 minutes, then
Metcon (AMRAP – Rounds and Reps)
AMRAP 5 minutes:

15 Situps
10 Jumping Lunges

CrossFit

09-11-2020
09112020

Open Gym
– Mobilize, Stretch, Dynamic Warm-up
– Make-up or Create a WOD
– Pick a Benchmark WOD
– Work on Weakness or Goals
Monster Mash
Metcon (Time)
09.07.2020 | MONSTER MASH

“SQT”
3 Rounds for time of:
10 Ground to Overhead, 95/65
200m Shuttle Sprint (50×4)

21-15-9 reps, for time of:
Hang Squat Clean, 115/75 lbs
Toes-to-bar
Handstand Push-up

3 rounds for time of:
Run, 400 m
3 rounds of Cindy

*Rest 5 minutes between workouts

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