Category Archives: Work Out of the Day

CrossFit WOD, September 30, 2019

30 SEPT 19Warm-upWarm-upFor Quality 3x100m Row Rest :30 -3 Rds Not For Time :15 Hollow Rock/Super Man (each) 5 Sampson Stretch 5 i’s Y’s and T’s (each)WeightliftingPush Press (4 x 3 @ 75% w/ 2 second pause locked out)MetconMetcon (10 Rounds for reps)Every 2:00 For 10 Rounds (20:00) 100m Sprint Row 7 HSPU 100m Row…
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CrossFit WOD, September 27, 2019

27 Sept 19Remember No Saturday Classes! We are hosting the Burgener Strength Weightlifting Level 1 Course! Still time to register!Warm-upWarm-upCoaches Warm Up -Then 3 Rounds For Quality Of: 7 SDLHP With KB 10 Cal Row Sprint :15 Handstand Hold WeightliftingPush Press (Weight)3 Sets Of The Following Complex 4 Reps Normal Push Press On The 4th…
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CrossFit WOD, September 25, 2019

25 Sept 19Warm-upQuality Is King 2:00 Easy Spin On Assault Bike 2:00 Calf Stretching -Then 3 Rounds For Quality Of: 5 Wall Squats (or post assisted) 5 Burpee Box Jumps (fast as possible) 8 Bent Over DB Fly’s (not slow, but controlled)SkillSpend 10 Minutes Working On -Double Under’s (positioning and faster reps) -Setting Up The…
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CrossFit WOD, September 24, 2019

24 Sept 19Remember: No Saturday Classes this week. Register for the Burgener Strength Weightlifting level 1 course!Warm-upWarm-up3 Minutes Assault Bike @ 55% 3 Minutes Of Coach Led Shoulder Warm Up Drill -Then 3 Rounds For Quality Of: 7 Hand Release Push Ups 4 Sampson Stretch 7 Med Ball Cleans GymnasticsMuscle Ups (Max reps)Muscle Up Drills…
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CrossFit WOD, September 23, 2019

23 SEPT 19Warm-upWarm-upWarm Up: 3 Rounds For Quality 15 A.R.E. Squats 7 Calorie Ski 5 Ring DipsWeightliftingFront Squat (4 x 2 @ 75-80% with a 3 second pause in bottom)MetconMetcon (Time)5 Rds 21 Thrusters 45/30# 15 Russian KBS 1.5/1pood Cool DownMobility Tricep Smash Lat SmashCompetitors ProgramMetcon (Time)For Total Time 12 Bench Press 135/95# 300m Row…
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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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