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CrossFit WOD, September 28, 2020

9/28/20
Women’s group tonight Monday at 7:30pm. We are going to keep it as every other Monday.

MoFlow this Friday 7:30am

CrossFit WOD, September 25, 2020

9/25/20

Gymnastics
HSWalk Practice
Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)

HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single arm seated DB Press (5 per arm)

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20:
200m Run
12/8 Cal Bike
12 C2B
8 Single Arm DB Snatch 70/50

ADV RX as written
RX 50/35

CrossFit WOD, September 24, 2020

9/24/20

Metcon
Metcon (Time)
For Time:
1 Mile Run or 1600m Row
50 Calorie Bike
1 Mile Run or 1600m Row

OR

Run or Row 3 miles

CF Games 2020
Awful Annie (Time)
For time:
50-40-30-20-10
Double-under
GHD sit-up
5-4-3-2-1
Clean

W 185 lb. M 275 lb.

Metcon (Distance)
Max unbroken HSWalk

CrossFit WOD, September 23, 2020

9/23/20

Gymnastics
Metcon (AMRAP – Reps)
On the 2:00 x 5 Rounds
8 Bar-Facing Burpees
20 DU
Max kipping HSPU with Time remaining.
-No rest between rounds
-Score is total number of HSPU

ADV RX as written
RX Max Push Press 95/65

Metcon
Metcon (AMRAP – Reps)
AMRAP x 5, Rest 5:
60 Lunges
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
30 Single Front Rack DB Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

AMRAP x 5, Rest 5:
20 Double DB Front Rack Lunges (50/35)
200m Run
Time Remaining Max Calorie Row

Lunges are in place not walking
Score is Calories on the Row

Scaling options for the Run:
12/9 Cal Bike
Scaling options for the Row:
Max any machine or Max Burpees

CF Games 2020
Nasty Nancy (Time)
5 rounds:
500-m run
15 overhead squats
15 bar-facing burpees

W 125 lb. M 185 lb.

CrossFit WOD, September 22, 2020

9/22/20

Gymnastics
Metcon (Weight)
Bar MU Stamina
5 Rounds, based on your percentages: 35% Max Bar MU
3 Power Clean
Rest 2 minutes between sets

Every set add weight to your bar working up to 85% of your 1RM Power Clean

Start around 75%

Metcon
Metcon (Time)
21-15-9
Power Clean 95/65
Hand Release Push-ups

Directly Into….

21-15-9
Push Press 95/65
T2B

ADV Rx as written
Rx 75/55

CF Games 2020
Damn Diane (Time)
3 rounds:
15 deadlifts
15 strict deficit handstand push-ups

W 205 lb., 2-in. deficit
M 315 lb., 3.5-in. deficit

1000m Row (Time)
Max Effort 1000m Row

CrossFit WOD, September 21, 2020

9/21/20
Below is our class programming as well as the 2020 Games workouts. If you want to participate we are going to post the games workouts the rest of this week for those that want to do them. You can do either one.

Weightlifting
Squat Clean and Jerk (Build to a 1 Rep max)
Squat Clean + Hang Squat Clean + Jerk

Metcon
Metcon (Time)
10 Rounds
15 Wallballs (20/14#)
200m Run

Scaling options for Run
12/9 Cal Bike or 250m Row

CF Games 2020
Front Squat (1 Rep max)
20 minute time cap
Friendly Fran (Time)
3 rounds:
21 thrusters
21 chest-to-bar pull-ups

W 85 lb. M 115 lb.

CrossFit WOD, September 19, 2020

9/19/20
8:30 CFA

Metcon
Metcon (Time)
For Time:
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)
400m Run
15 Bar MU
400m Run
70/40 Cal Row or 50/35 Cal Bike
50 Single arm DB clean and jerk (50/35#)

CrossFit WOD, September 18, 2020

9/18/20

Metcon
Metcon
Alternating on the Minute x 10
(5 Rounds)
:45s Row (recovery pace)
30′ HSWalk (5 mats)

HSW alternates:
-Wall Walks
-Handstand shoulder taps
-Single are seated DB Press (5 per arm)

Metcon
Metcon (Time)
3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)

50/35 Cal Row

3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)

50/35 Cal Row

3 Rounds:
3 Burpee Box Jumps
6 Double DB Squats (50/35)
9 Deadlifts (155/105)

CrossFit WOD, September 17, 2020

9/17/20

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 20
800m Run
48′ Single DB OH Walking Lunge (each arm)
2 Rope Climbs

Scale Rope Climbs:
8 Pull-ups

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