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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:

CrossFit – Thu, Sep 12 Skill Work (3 Rounds for reps) Pre-workout3 sets:7 push presses– Build to workout weight or slightly over. Pushy Gwen (3 Rounds for reps) – RX –15-12-9 reps for load:Push press – INTERMEDIATE –15-12-9 reps for load:Push press – BEGINNER –15-12-9 reps for load:Push press Push Press (Weight) Stretching 2 sets::30

CrossFit – Wed, Sep 11 General Warm-up 3 sets:200-meter run5 Spiderman stretches/side5 Cossack squats/side10 Russian kettlebell swings10 kettlebell goblet squats Alexander (Time) 5 Rounds for Time 31 Back Squats (135/95 lb) 12 Power Cleans (185/135 lb) In honor of Staff Sgt. Alexander G. Povilaitis, 47, of Dawsonville, Georgia, was killed in action on May 31,

CrossFit – Tue, Sep 10 General Warm-up 2 sets:1:00 row, slow5 x [2 shoulder taps + 1 push-up]10 hollow rocks10 kip swings Strategy Is For Squares (AMRAP – Reps) – RX –6 sets:On a 1:30 clock::45 max-calorie row:15 transition:30 toes-to-bars – Rest 3:00 between intervals. – INTERMEDIATE –6 sets:On a 1:30 clock::45 max-calorie row– Rest

CrossFit – Mon, Sep 9 General Warm-up Dynamic skill warm-up 2 sets::20 Samson stretch/leg10 hollow rocks10 alternating reverse lunges10 PVC pass-throughs:10 ring support hold10 push-ups to down dog Ring dip 1 round:5 foot-assisted ring dipsRest :303-5 strict ring dips Skill Work (3 Rounds for reps) Pre-workout3 sets:6 overhead squats3-5 ring dips– Take the barbell from

CrossFit – Sun, Sep 8

CrossFit – Sat, Sep 7 Metcon (AMRAP – Reps) Partner WOD 25 minute time CAP 5 Rounds 20 bar-facing burpees20 wall-ball 20/14lbsCash Out 800m runMax-reps hang cleans in the remaining time (185/125) power or squat RX (155/105)

CrossFit – Fri, Sep 6 Metcon (Time) 1 Round: 21 Push Press 21 Front Squats then… 1,000m/900m Row 3 Rounds: 7 Push Press 7 Front Squats then…. 1,000m/900m Row 7 Rounds: 3 Push Press 3 Front Squats Barbell 95/65 Goal is sub 18 minutes Core 4 Rounds 10 GHD’s 10 calories any machine 20 sit-ups