Monthly Archives: October 2019

CrossFit WOD, November 1, 2019

1 NOVEMBER 19MetconCrossfit Games Open 20.4 (Ages 16-54) (Time)For time: 30 box jumps, 24 in/20 in 15 clean and jerks, 95 / 65lb 30 box jumps, 24 in /20 in 15 clean and jerks, 135 / 85 lb 30 box jumps, 24 in /20 in 10 clean and jerks, 185 / 115 lb 30 single-leg…
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CrossFit WOD, October 30, 2019

30 Oct 19Warm-upWarm-up 3:00 Easy Spin On Assault Bike -Then 3 Rounds For Quality Of 3 Junk Yard Dogs (around and back is 1) :15 Hollow Rock Hold :15 Superman Hold Weightlifting1 Power Snatch + 1 Squat Snatch (Weight)build to heavy You may drop and resetMetconMetcon (Time)5 Rounds For Time (20:00 cap) 25/20 Calorie Assault…
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CrossFit WOD, October 29, 2019

29 Oct 19Warm-upWarm-upPartner Ski Erg :20 Hard :40 Rest. 4 Efforts Each Person (3 partners per erg) -Then 3 Rounds For Quality Of 6 Med Ball Cleans 6 Close Grip Push Ups 12 Close Grip Swings WeightliftingSquat Clean (Build to a 1RM)MetconMetcon (Time)For Time (13:00 cap) 30 Med Ball Cleans 30 Ring Dips 30 Med…
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CrossFit WOD, October 28, 2019

28 Oct 19WeightliftingPush Press (Build To 3 RM)MetconMetcon (Time)30-20-10 Push Presses 75/55# -Rest 1:00 Between Sets Of Push Press 60-40-20 Ab Mat Sit Ups -Rest 1:00 Between Sets Of Sit Ups 120-80-40 DU’s -Rest 1:00 Between Sets Of DU’s *note for this workout you do 30 push press, rest 1:00, then do 20, rest, do…
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CrossFit WOD, October 26, 2019

26 Oct 19Warm-upWarm-upRow 500m @ 85% -Then 3 Rounds For Quality 6 Pressing OHS 6 Ring Rows 6 Walking Lunges WeightliftingOverhead Squat (Weight)Build To Workout Weight With Triples From The Floor MetconMetcon (AMRAP - Rounds and Reps)Partner AMRAP 30:00 Or 10 Total Rounds (whatever comes first) 200m Row Sprint 10 OHS 115/75# 200m Row Sprint…
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CrossFit WOD, October 25, 2019

25 OCTOBER 19MetconCrossfit Games Open 20.3 and 18.4 (Ages 16-54) (Time)21 deadlifts 225/155 lb 21 handstand push-ups 15 deadlifts 225/155 lb 15 handstand push-ups 9 deadlifts 225/155 lb 9 handstand push-ups 21 deadlifts 315/205 lb 50-ft. handstand walk 15 deadlifts 315/205 lb 50-ft. handstand walk 9 deadlifts 315/205 lb 50-ft. handstand walk Time cap: 9…
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CrossFit WOD, October 23, 2019

23 Oct 19Warm-upWarm-up Row 600m @ 80% -Then 3 Rounds For Quality Of: 5 Pressing OHS 7 Push Ups 10 Close Grip SwingsWeightliftingSquat Snatch (6x1)Building to heavyMetconMetcon (Time)For Time (10:00 cap) 1,000m Row 30 Devils Press 43/30# 5 Rope Climbs Cool Down Mobility T-Spine Lat Smash
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CrossFit WOD, October 22, 2019

22 October 2019Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 KBS 3 Ring Muscle Up Transition Drills (2 mu if you have them) WeightliftingBack Squat (2x8)Build Qiuckly To A Heavy 5 Rep. Then Make An Assesment And Go For Two 8RM Efforts MetconMetcon (AMRAP - Rounds and Reps)AMRAP 14:00 60…
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CrossFit WOD, October 21, 2019

21 OCTOBER 19Warm-upWarm-upAssault Bike :20 Easy :10 Hard For 6 Rds (3:00) -Then 3 Rounds For Quality Of: 3 Strict Pull Ups 5 Seated Strict Press (dumbbells) 8 GHD Hip ExtWeightliftingPower Clean (4 x 2 build to workout weight)May touch and go or drop and resetMetconMetcon (AMRAP - Reps)AMRAP 18:00* 0:00-3:00 10 HSPU 10 C2B…
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CrossFit WOD, October 19, 2019

19 OCTOBER 19Warm-upWarm-up3 Minutes On Assault Bike -Then 3 Rounds For Quality Of: 8 KBS 8 Push Up Drills (protraction/retraction) 8 Sampson Stretch WeightliftingDeadlift (3 x 3 @ 85% Across)MetconMetcon (Time)4 Rounds (28:00 cap) 15 Deadlifts 225/155# 15 Box Jump Overs 30 Calories On Assault Bike 30 Hand Release Push Ups
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