Thursday’s WOD 10.01.20

Thursday’s WOD 10.01.20

Group Warm-up
Metcon (Distance)
AMRAP 10:
Run 1 Mile
Remaining time Max Meters on Rower

-Rest 5-

*Score is meters, mile time in comments
Metcon (AMRAP – Rounds and Reps)
AMRAP 15:
5 Pull-Ups
10 Push Ups
15 Air Squats

Rx+.. Bar Muscle-Ups

Wednesday’s WOD 09.30.20

Wednesday’s WOD 09.30.20
 
 
Group Warm-up
 
Push Jerk

 

Build to a heavy 1 Push Press + 1 Push Jerk

 

Metcon (AMRAP – Rounds + Reps)
AMRAP 11:
10 DB Strict Press 35/50
8 DB Box Step Overs 20/24
6 Toes to Bar
*Strict Press, 1 DB, 5L, 5R
Metcon (No Measure)
Accessory:
3 Rounds:
8 ea. Single Leg RDL
*Focus on form, work on maintaining good balance, a flat back & tight core.
 
 

Tuesday’s WOD 09.29.20

Tuesday’s WOD 09.29.20

Group Warm-up
Metcon
EMOM 12:
Min 1 & 2 – 1 ea. Turkish Get-Up
Min 3 – 3-5 Gymnastics Skill of Choice

Skill Options:
Pull-Ups/Kip Swing/Ring Row
Ring/Bar MU
HSPU/Walk/Hold
Toes to Bar
Pistols / Candlesticks
L-Sit
Dips
Hollow Rocs
…etc
Metcon (3 Rounds for reps)
In 6:00..
40 Sit-Ups
60 Russian KB Swings 53/70
80 Double Unders

-Rest Remaining Time-

In 6:00..
40 Sit-Ups
40 American KB Swings
40 Double Unders

-Rest Remaining Time-

In 6:00..
40 Sit-Ups
60 Russian KB Swings
80 Double Unders

*Complete work in any order or rep breakdown, athlete choice.
**Score is time of each amrap

Monday’s WOD 09.28.20

Monday’s WOD 09.28.20

Group Warm-up
Power Snatch (Weight)
1 Power Snatch + 1 Overhead Squat

*Building to a moderate/heavy weight and complete 3 sets at the same weight

Metcon (Time)
5 Rounds:
500m Run
15 Overhead Squats 65/95
15 Bar Facing Burpees*

*space allowing
Rx+.. "Nasty Nancy" 125/185
25min TimeCap

Sunday’s WOD 09.27.20

Sunday’s WOD 09.27.20

Group Warm-up
Metcon (AMRAP – Rounds and Reps)
5 Rounds:
Every 4:00
300m Run or Row

Then in the remaining time… AMRAP of:
20 Double Unders
20 Air Squats

Rx+.. 12 Alt. Pistols

RomWod

Saturday’s WOD 09.26.20

Saturday’s WOD 09.26.20

Group Warm-up
Metcon (Time)
For Time:
25 Toes to Bar
25 DB Hang Power Cleans 35/50
400m DB Run
50 DB Hang Power Cleans
50 Toes to Bar
400m DB Run
25 DB Hang Power Cleans
25 Toes to Bar

Friday’s WOD 09.25.20

Friday’s WOD 09.25.20

Group Warm-up
Back Squat (Weight)
*20min to find a 2RM.
Metcon (AMRAP – Reps)
EMOM 15:
Min 1 – :15 Max Thruster 95/135
Min 2 – :15 Max Burpee
Min 3 – :15 Max Calorie Bike

:15 on / :45 off

Thursday’s WOD 09.24.20

Thursday’s WOD 09.24.20

Group Warm-up
Metcon
For Quality:
4-5 Rounds:
100m Sled Drag/Push
1-5 Rope Climb
5-10 Ring/Matador/Box Dips
1:00 Plank
20 DB Side Bends

*Move through in any order
Metcon (Time)
21-18-15-12
Hang Snatch 55/75
HR Push-Up

*100m Sprint after each completed set.

Wednesday’s WOD 09.23.20

Wednesday’s WOD 09.23.20

Group Warm-up
Deadlift (Weight)
*20min to find a 2RM
Metcon (AMRAP – Rounds and Reps)
AMRAP 12:
500m Row
21 KB/DB Deadlifts 35/50
21 Box Jumps 20/24"

*2 DB’s sub KB’s as needed. One head of DB touches the ground on DL
Metcon (Time)
3 Rounds:
Max Chin-Ups
Into…
Max Bar Dead Hang
-Rest 2:00-

*End chin-ups and immediately go into hang. Should not drop off the bar during the round! **Score is shortest dead hang!

Tuesday’s WOD 09.22.20

CrossFit Type 44 – CROSSFIT

Group Warm-up

Strict Press

15 min to build to a 2RM

Metcon

4 rounds:
400m Run
10 Devil’s Press 35/50
20 Wallballs 14/20