Uncategorized

CrossFit – Sat, Sep 30 Metcon (Time) Partner WOD 5 Rounds For Time: 50 Wallballs 20/14lbs. 30/24 Calorie row 100 DU

CrossFit – Fri, Sep 29 Cluster (1 Cluster EMOM x 12) Squat Clean into a thruster EMOM x 12 1 Cluster, Build Every 3 sets (4 weight jumps) Metcon (Time) Partner WOD 4 Rope Climbs 30/24 cal Echo bike 12 Thrusters (115/85) Please do not drop the barbells Rope climbs can be modified with one

CrossFit – Thu, Sep 28 Metcon (Time) For Time: 50 sit-ups, 50 box jumps or step ups 50 sit-ups, 40 DB Push-Jerks 50 sit-ups, 100m Farmers Carry 50 sit-ups, 20 DB box step ups 2 DB (50/35lbs) Box 24/20″

CrossFit – Wed, Sep 27 Metcon (Time) 8 Rounds For Time: 10 Burpees Over the Rower 200m Run 250/200m Row 35 minute time cap The run is one rep for every 50m The row is one rep for every 50m Add every left rep as a second to your time.

CrossFit – Tue, Sep 26 Hang Power Clean (10-8-6-4-2) 10 @60% 8 @70% 6 @75% 4 @80% 2 @85% Metcon (Time) 15-12-9-6-3 Power Clean Front Squats –10 C2B after every round– RX Pull-ups Barbell 135/95

CrossFit – Mon, Sep 25 Back Squat for total load (5 Rounds for reps) For Total load 10-8-6-4-2 Back squat Rest 2-3 minutes between sets Metcon (Time) 5 Rounds For Time 15 T2B 20 KBS (24/16kg) 30/24 Echo Bike Time Cap 30 minutes

CrossFit – Sat, Sep 23 Metcon (Time) Partner WOD 5 Rounds For Time: 1,000m Row 40 Box Jumps24″/20″ 50 Wallballs 20/14lbs Split reps and run together

CrossFit – Fri, Sep 22 Deadlift (5×2 same weight for all 5 sets) On the 2:00 x 5 sets: 2 Deadlifts Goal is to be around 85-90% 1RM Metcon (Time) 3 Rounds For Time: 15 Over the bar Burpees 15 Pull-ups 10 Front Squats 135/95

CrossFit – Thu, Sep 21 Metcon (Time) 3 Rounds For Time 800m Run 50 Sit-ups 25 Push-ups 50 DU

CrossFit – Wed, Sep 20 Push Jerk (5×2 same weight for all 5 sets) On the 2:00 x 5 sets: 2 Push Jerks Goal is to be around 85-90% of push jerk Metcon (Time) For Time: 1,000/900m Row 10 Power Cleans 750/675m Row 10 Power Cleans 500/450m Row 10 Power Cleans Barbell 135/95