Category Archives: Work Out of the Day

CrossFit WOD, September 21, 2019

21 Sept 19Warm-upWarm-up400m Run -Then 3 Rds For Quality: 5 Pull Ups 10 GHD Hip Ext 30 DU’sWeightliftingSnatch (Find A 1RM)MetconMetcon (Time)For Time With Partner, 1 Works At A Time 300 DU’s (30 rep relay) 50 Push Ups 40 Pull Ups 30 Full Snatches 75/55# 10 Rope Climbs 30 Full Snatches 75/55# 40 Pull Ups…
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CrossFit WOD, September 20, 2019

20 Sept 19Warm-upWarm-up20 Calorie Row -Then 3 Rounds For Quality Of: 6 Deadlifts (empty bar) 6 Thrusters (empty bar) 6 Seated DB Strict Press WeightliftingDeadlift (3x4 @ 75% Across)MetconCrossFit Open 16.4 (AMRAP - Reps)"16.4" AMRAP 13:00 55 Deadlifts 225/155# 55 Wall Ball Shots 55 Calorie Row 55 HSPUCool DownStretching Calf Stretch Hamstring Stretch
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CrossFit WOD, September 18, 2019

18 Sept 19Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 10 GHD Hip Ext 20 Flutter Kicks 30 DU’sWeightliftingHang Power Snatch (4x3 @ 60-65%)MetconMetcon (Time)3 Rounds For Total Time 21 GHD Sit Ups 15 Hang Power Snatch 135/95# 9 GHD Sit Ups -Rest 2 Minutes *note high rep GHD is the focus, if not…
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CrossFit WOD, September 17, 2019

17 Sept 19Warm-upWarm-up500m Row Alternate :20 Hard :20 Easy -Then 3 Rounds For Quality Of: 5 Pressing OHS :40 Handstand Hold Practice 5 Ring Rows (hold 1 second) WeightliftingOverhead Squat (5x2 Building To 2RM)MetconMetcon (AMRAP - Rounds and Reps)AMRAP 20:00 8 Overhead Lunges 95/65# 8 Bar Facing Burpees 8 Overhead Lunges 95/65# 8 C2B Pull…
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CrossFit WOD, September 16, 2019

16 Sept 19Warm-upWarm-up3 Min Spin On Assault Bike -Then 3 Rounds For Quality Of: 6 Good Mornings (bar) 8 Med Ball Cleans 10 Banded Strict Press (10R/10L)WeightliftingClean and Jerk (4x2 @ 85% Across)You May Drop And Reset -Rest 1:30 After Each SetMetconMetcon (Time)10 Rounds For Time 3 Clean And Jerks 155/105# 7 Calorie Assault Bike…
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CrossFit WOD, September 14, 2019

14 Sept 19Warm-upWarm-up400m Run Burpee Devils Press Demo -Then 3 Rounds For Quality Of: 10 Reverse Lunges 10 GHD Hip Ext 10 Strict PressMetconMetcon (Time)Partner WOD For Time (45:00 cap) 800m Partner Run W/ Med Ball 50 Burpee Devils Press 35/20# 50 Box Step Overs 800m Partner Run W/ Med Ball 40 Burpee Devils Press…
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CrossFit WOD, September 13, 2019

13 Sept 19Warm-upWarm-up3 Rounds For Quality 6 Med Ball Cleans 12 Ab Mat Sit Ups 12 Calorie Row WeightliftingHang Squat Clean (4x3 Building)MetconMetcon (Time)For Time (20:00 cap) 15 T2B 15 Hang Squat Cleans 135/95# 15 T2B 13 Hang Squat Cleans 15 T2B 11 Hang Squat Cleans 15 T2B 9 Hang Squat Cleans 15 T2B 7…
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CrossFit WOD, September 11, 2019

11 Sept 19Warm-upWarm-up400m Row -Then 3 Rounds For Quality Of: 10 Seated DB Strict Press 8 Sampson Stretch 6 Good Mornings WeightliftingSplit Jerk (1 Rep Building Up To 80% )-Then EMOM 8 Minutes 3 Reps @ 80% *note the build up to weight should be fast, 3-4 minutes try to keep weight at 80% or…
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CrossFit WOD, September 10, 2019

10 Sept 19Warm-upWarm-up4:00 Assault Bike Alternating :20 Hard :40 Easy -Then 3 Rounds For Quality Of: 15 A.R.E. Squats 10 Close Grip Push Ups 6 Single Legged Deadlifts W/KB (3R/3L) WeightliftingFront Squat (5x2 With Tempo At 31X3 ) 3 Second Descent, Go Heavy But Load Is Dependent On TempoMetconMetcon (Weight)5 Rounds, For Total Weight/Reps 0:00-1:00…
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CrossFit WOD, September 9, 2019

9 Sept 19Warm-upWarm-up400m Jog Followed By 2:00 Calf Stretch -Then 3 Rounds For Quality Of: 4 Strict Pull Ups (2 Jumping with slow descent as a build up if needed) 1:00 Ski Erg 10 GHD Hip ExtWeightliftingPower Snatch Complex (use this complex for 5 good sets at no more than 7) Power Snatch + 3…
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