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CrossFit – Sun, Sep 22

CrossFit – Sat, Sep 21 Metcon (Time) Partner WOD Cash In: 800m Run 4 Rounds: 10 Deadlifts 10 Hang Cleans 10 Front Squats 10 Rope Climbs Cash Out: 800m Run Barbell: ADV RX 165/115 Barbell: RX 155/105 Split Reps and run together

CrossFit – Fri, Sep 20 Back Squat (5 x1 Build to a heavy single maintaining quality movement with full depth and full extension.) Metcon (Time) 15-12-9 C2B HSPU Box Jumps or Step-ups 400m Run after each round RX Pull-ups and DB S2OH 35/20

CrossFit – Thu, Sep 19 General Warm-up 1 set::30 single-unders3 inchworms10 seated leg raises (easy)10 strict hanging knee raises 1 set::30 speed singles3 inchworms10 seated leg raises (moderate)5 strict hanging tuck-ups 1 set::30 power singles3 inchworms10 seated leg raises (hard)3-5 strict toes-to-bars Skill Work (Checkmark) Pre-workout:3 sets for completion:5-10 strict toes-to-bars 240919 (Time) – RX

CrossFit – Wed, Sep 18 General Warm-up Pizza delivery warm-up• Athletes will have 3 sets of :45 to hold AbMats over their heads while other athletes try to knock them down.• If an athlete’s AbMat is knocked down, then that athlete must perform 6 reps of the penalty of their choice before jumping back into

CrossFit – Tue, Sep 17 General Warm-up 1 set:200-meter run, slow:30 alternating hamstring scoops 3 sets::30 PVC pass-throughs:30 alternating Spiderman stretch:30 Kang squats100-meter run 1 set:200-meter run, faster Snatch (Pre-workout: Every 2:00 for 5 sets: 3 snatches) 240917 (Time) – RX –4 rounds for time:400-m run10 squat snatches (95/135 lb) – INTERMEDIATE –4 rounds for

CrossFit – Mon, Sep 16 240916 (Time) – RX –For time:30 DB devils presses (35/50 lb)50 DB step-ups (12 in)– Use 2 dumbbells. – INTERMEDIATE –For time:30 DB devils presses (20/35 lb)50 DB step-ups (12 in)– Use 2 dumbbells. – BEGINNER –For time:20 burpees30 DB step-ups (12 in) (15/25 lb)– Use 2 dumbbells. Stretching 1

CrossFit – Sun, Sep 15

CrossFit – Sat, Sep 14 Small (Time) 3 Rounds For Time 1,000 meter Row 50 Burpees 50 Box Jumps (24/20 in) 800 meter Run In honor of U.S. Army Staff Sergeant Marc Small, 29, of Collegeville, PA, died on February 12, 2009 https://www.wodconnect.com/workouts/small OR PARTNER “SMALL” (Time) 3 Rounds For Time1,000 meter Row50 Burpees50 Box

CrossFit – Fri, Sep 13 Back Squat (Build to a heavy set of 3) Metcon (AMRAP – Reps) On the Minute x 5: 10 Wallballs 20/14 lb Max Power Snatch 75/55 Rest 2 minutes On the Minute x 4: 10 Wallballs 20/14 lb Max Power Snatch 95/65 Rest 2 minutes On the Minute x 3: