CrossFit WOD for September 30, 2017: Saturday’s WOD 09.30.17

Saturday’s WOD 09.30.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Rounds)
EMOM 6:
30 Double Unders
8 KB Swings 16/24kg
Metcon (Time)
6 Rounds:
25 Pull-Ups
50m OH Walking Lunge 25/45lbs
25 Push-Ups
50m OH Walking Lunge

Rx+… Vest 14/20lbs
Metcon
Accessory:
5 Rounds:
10 Hollow Rocks
10 Tuck Ups
10 V-Ups
:10 Hollow Hold

CrossFit WOD for September 29, 2017: Friday’s WOD 09.29.17

Friday’s WOD 09.29.17

Warm-up
Group Warm-Up
Metcon (1 Rounds for reps)
TABATA:
Squat Thrust
Deadlift (Weight)
65/4
70/4
75/3
(80/3)x4
Metcon (Time)
Teams of 2:
50 Kettlebell Swing 24/32
50 Box Jump Over
400m Plate Run 25/45
50 Wallballs 14/20
50 Ring Dips
50 Wallballs
400m Plate Run
50 Box Jump Over
50 Kettlebell Swing

*25min TimeCap
**One person works at a time. One plate, run at the same time.

CrossFit WOD for September 28, 2017: Thursday’s WOD 09.28.17

Thursday’s WOD 09.28.17

Warm-up
GROUP WARM UP:
Metcon (Time)
3 rounds of:
10 Pull-ups
15 Squats
20 Russian Twist
Metcon (AMRAP – Reps)
Week 2: “FIGHT”
Prior to 4:00, complete:
3 Rounds of:
10 Thrusters 75/45lb
20 Double Unders

Prior to 8:00, complete:
3 Rounds of:
8 Thrusters 95/65lb
25 Double Unders

Prior to 12:00, complete:
3 Rounds of:
6 Thrusters 115/85
30 Double Unders

Prior to 16:00, complete:
3 Rounds of:
4 Thrusters 135/95lb
35 Double Unders

Prior to 20:00, complete:
3 Rounds of:
2 Thrusters 155/105lb
40 Double Unders

If all 540 reps are completed within 20 minutes the athletes score will be the time it took to complete the workout and no tiebreak will be used. If the athlete is not able to complete the workout within the time caps, a tiebreaker will be used for the final score. During the workout, note the time at the END of each 3 round section.
Metcon
ACCESSORY:
4 rounds of:
10 Strict Toes to Bar
:20 sec V-up Hold
30 Mt Climbers

WOD for September 27, 2017

Wednesday’s WOD 09/27/17

Warm-up
GROUP WARM UP:
Metcon (AMRAP – Rounds and Reps)
AMRAP 5:
With a partner:
10 Wallball Shots 14/20

*One partner works, other partner holds a plank
Metcon (AMRAP – Rounds)
EMOM 8:
3 Power Cleans
2 Front Squats
1 Jerk

70%-75% of 1RM Jerk
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
7 Front Squats 115/155
21 Abmat Sit-Ups
7 Deadlifts

Rx+… 135/185

WOD for September 26, 2017

Tuesday’s WOD 09.26.17

Warm-up
Group Warm-Up
Metcon (Time)
5 Rope Climbs
30 Pull-Ups
100 Double Unders
30 Pull-Ups
5 Rope Climbs
Metcon
Accessory:
4 Rounds:
15 DB Bench Press
Max Push-Ups
Rest :90 seconds

Olympic Lifting Strength & Technique Class WOD, September 26, 2017

Olympic Class 09/26/2017

Olympic Dynamic Warm-up (Time)
Walking Hamstring Stretch LOB
Sampson Stretch LOB
Walking Groin Stretch LOB
High Knees LOB
Butt Kickers LOB
PVC Pass Throughs
PVC Good Mornings
Snatch (50/2/2 60/2/2 70/1/2 80/2 85/1 (90/1)x2 95/1)
Clean and Jerk (50/2/2 60/2/2 70/2/2 80/2/1 85/1 (90/1)x3)
Back Squat (50/5 60/4 70/3 80/2 90/1… Heavy 1)
Deadlift (50/5 60/4 70/3 80/2 90/1… Heavy 1)

WOD for September 25, 2017

Monday’s WOD 09.25.17

Warm-up
Group Warm-Up
Metcon (AMRAP – Rounds)
Death By 2’s: (10 min CAP)
T2B
Jumping Lunges
Shoulder Press (4×6 @ 75%)
After each press, max strict pull-ups
Metcon (AMRAP – Reps)
4 Rounds for Max Reps
In 2 Minutes, complete :
12 Hang Cleans 65/95
400m Run
Max Burpees in remaining Time
Rest 2 Minutes
Rx+.. 95/135

Subtract 100m From the run each round. Score is total number of burpees. If unable to finish round in 2 mins, subtract any time overage from 2min rest.