Wod

CrossFit

10-01-2020
10012020

Weightlifting
Front Squat (2-3-5-10-2-3-5-10)
Use the same weight for each set. Rest as needed between sets. Shoot for 75% or higher of 1RM.
Metcon
Metcon (Time)
200 Double Unders
2-min Plank Hold

*partition as you like, score total time.

CrossFit

09-30-2020
09302020

Metcon
Metcon (Time)
15m Dumbbell Lunge 50/35s
800m Run
15 Dumbbell Box Step-ups
20 Box Jumps, 24″/20″
25 Dumbbell Push Press 50/35s
50 Knees-to-elbows
25 Dumbbell Push Press
20 Box Jumps, 24″/20″
15 Dumbbell Box Step-ups
800m Run
15m Dumbbell Lunge

If no dumbbells are available then use a barbell, 115/75 lbs.
Cash Out
Overhead Carry (1-1-1)
3x100ft. Rest as needed between sets. Use two dumbbells/kettlebells or one barbell.

CrossFit

09-29-2020
09292020

Metcon
The Chief (AMRAP – Rounds)
Max rounds in 3 minutes of:
3 Power Cleans, 135#/95#
6 Push-ups
9 Squats
Rest 1-minute.
Repeat for a total of 5 cycles

Pick-up each cycle where you left off last.
Strength
Ring Dips (3×10 )

CrossFit

09-28-2020
09282020

Metcon
Helen (Time)
3 Rounds for time of:
400m Run
21 Kettlebell Swings, 53# / 35#
12 Pull-ups
Strength
Supinated Strict Pull-ups (3×12)
i.e. Chin Ups.

Add in 60-120 seconds of L-sits, either on rings or parallettes.

CrossFit

09-27-2020
09272020

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

CrossFit

09-26-2020
09262020

Cash In
Block Run (Time)
Metcon
Metcon (Time)
3 Rounds for time of:
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch 50/35

Or, as a 2-person team…

6 Rounds for time of:
Partner “A”
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch
Partner “B”
35 Wall Ball Shots, 20/14
25 1-arm Dumbbell Snatch

CrossFit

09-25-2020
09252020

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)
09.21.2020 | MONSTER MASH

6 rounds for time of:
15 Wall Balls, 20/14 lbs
8 Kettlebell Swings, 70/53 lbs

21-15-9 reps, for time of:
Knees-to-elbow
Push-up
Bike Calorie

3 rounds for time of:
10 Deadlifts, 275/185 lbs
50 Double Unders

Rest 5 mins between workouts.

CrossFit

09-24-2020
09242020

Weightlifting
Back Squat (1-1-1-1-1-1-1)
Metcon
Metcon (Time)
3 Rounds

200m Run
15 GHD Sit-ups

CrossFit

09-23-2020
09232020

Metcon
Jackie (Time)
For Time:
1000m Row
50 Thrusters, 45#
30 Pull-ups
Strength
Strict Pullups (15×1)
Tempo- 63X3
Eccentric (descent): 6 secs
Pause (bottom): 3 secs
Concentric (ascend): explode up
Pause (top): 3 secs

CrossFit

09-22-2020
09222020

Metcon
Metcon (Time)
For quality (time optional):
200 Double Unders
75 V-ups
Handstand Walk, 50 m
Strength
Shoulder Press (5×5)
EMOM 10 minutes

EVEN: 5 Shoulder Press @ 75-80% 1RM
ODD: 8 Front Rack Lunge Steps (same weight using for Press)

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