WOD

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CrossFit WOD, September 9, 2020

9/9/20

Metcon
Metcon (Time)
For Time:
20 Power Cleans
20 Thrusters
20 Push Press
20 Hang Power Snatch
20 OHS
20 Front Squats
On the Minute 5 Burpees
ADV RX 95/65
RX 75/55 and 3 Burpees

CrossFit WOD, September 8, 2020

9/8/20

Metcon
Metcon (Time)
2 Rounds
50m Double DB Farmers Carry
42′ HSWalks (7 mats)
15 Deadlifts (205/145)
10 Double DB Push Press 50/35
10/7 Bar MU

ADV RX as written
RX HSWalk = DB Bear Crawl and Bar MU = C2B

Optional Extra Strength Work
Metcon (Weight)
5 Sets for quality
Set 1 – 5 Tall Snatches + 5 Snatch Drop
Set 2 – 4 Tall Snatches + 4 Snatch Drop
Set 3 – 3 Tall Snatches + 3 Snatch Drop
Set 4 – 2 Tall Snatches + 2 Snatch Drop
Set 5 – 1 Tall Snatch + 1 Snatch Drop
Add weight every set
Metcon (Weight)
From Minutes 0:00 – 4:00:
Build to a Moderate High Hang Squat Snatch (pockets)
Metcon (Weight)
From Minutes 4:00-8:00:
Build to a Moderate Hang Squat Snatch (knees)
Metcon (Weight)
From Minutes 8:00-12:00:
Build to a Low-Hang Squat Snatch (below knees, but not floor)

CrossFit WOD, September 7, 2020

9/7/20
8:30 and 9:30 AM classes ONLY
Happy Labor Day!

Metcon
Zachary D. Tellier (Time)
For Time
10 Burpees

10 Burpees
25 Push-Ups

10 Burpees
25 Push-Ups
50 Lunges

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups

10 Burpees
25 Push-Ups
50 Lunges
100 Sit-Ups
150 Air Squats

Complete the work in the order written, starting each new segment with 10 burpees.

Score is the time it takes you to complete all the repetitions

CrossFit WOD, September 4, 2020

9/4/20
MoFlow 7:30am

Metcon
Metcon (Time)
2 Rounds For Time:
90/70 Calorie Row
70 Wallballs (20/14)
50 KBS (24/16kg)
30 Burpee Box Jump Overs (24"/20")

CrossFit WOD, September 2, 2020

9/2/20

Gymnastics
Gymnastics Conditioning (AMRAP – Rounds and Reps)
Ascending Ladder for 8:00
6′ Handstand Walk, 20 DU
12′ Handstand Walk, 40 DU
18′ Handstand Walk, 60 DU
Continue to add 6′ to each HSW, and 20 reps to each DU round.

Every 6 ft. (1 mat) is 1 Rep

ADV as written

RX Sub HSW with Weighted bear crawl. 50/35#
Start with 6’ and add 1 mat every round

Metcon

CrossFit WOD, September 1, 2020

9/1/20

Metcon
Metcon (Time)
For Time:
400m Run, 21 Burpees
400m Run, 15 Burpees
400m Run, 9 Burpees
200m Run, 9 Power Cleans (115/85)
200m Run, 15 Power Cleans (115/85)
200m Run, 21 Power Cleans (115/85)

CrossFit WOD, August 31, 2020

8/31/20

Gymnastics
Metcon (2 Rounds for reps)
2 Rounds:
1 minute max strict HSPU
1 minute max strict Pull-ups
1 minute max strict Ring Dips

Metcon
Metcon (Time)
27-21-15-9:
Row Calories
OHS (95/65)

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