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Wod

Wednesday September 18, 2019

Strength

Every 2 minutes for 10 minutes (5 sets)
3 count pause Front squat double

‘Bar Smasher’

For time (10 cap)
600 Meter run
30 Front squats 95/65
15 Bar muscle ups

Tuesday September 17, 2019

‘Row N Rope’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
30 Double unders
Max effort power snatches 75/55 I.R.T.

Monday September 16, 2019

‘Captain America’

AMRAP 18
5 Rope climbs 15′
10 Clean and Jerks 135/95
20 Ring dips

Week Overview

Monday’s workout starts us off with a mix of gymnastics and weightlifting.  Tuesday will be our 2 minute on/ 2 minute off format with bike cals, double unders and light snatches.  Wednesday we will be doing front squats for our pause strength work followed by a short but effective metcon with running, light front squats and bar muscle ups.  Thursday will be a partner workout with rowing and sits ups and back by popular demand!  We will be doing the same format as last Friday but this time Hang clean-Toes to bar, Row- Bike,…and the third one will be a surprise 🙂 Saturday will be another partner workout that will look a lot like Murph.

Sunday September 15, 2019

 

General Warm up

Run or Row 2-3 minutes to warm up body and muscles.

Mobility and Maintenance

1-2 Thoracic Mobility drills and Stretches 5-10 minutes.
1-2 Upper Extremity Mobility drills and Stretches 5-10 minutes.
2-3 Lower Body Mobility drills and Stretches 10-12 minutes

Saturday September 14, 2019

‘Bell to Belly’

For time (25 cap)
800 Meter run
40 Kettlebell swings 53/35
20 Toes to bar 
600 Meter run
30 Kettlebell swings 53/35
15 Toes to bar
40o Meter run
20 Kettlebell swings 53/35
10 Toes to bar

 

Friday September 13, 2019

‘Monster Mash’

For time (5 cap)
20-15-10-5
Calorie row
Wall balls 20/14
Rest 5 minutes
For time (5 cap)
20-15-10-5
Calorie bike
Dumbbell snatches 50/35 (alternating arms)
Rest 5 minutes
For time (10 cap)
20-15-10-5
Thrusters 75/55
Burpees

Thursday September 12, 2019

Midline

Every 90 seconds for 3 sets
10 second hollow hold
5 V-ups
10 Knee tucks
20 Russian twists
10 second hollow hold

‘Minute Push’

15 rounds of
1 minute on/ 1 minute off
Row, Bike or Ski

Wednesday September 11, 2019

‘Big Pully’

For time (14 cap)
1000/800 Meter Row
then
21-15-9
Deadlifts 185/125
Pull ups

Tuesday September 10, 2019

Strength

Squat clean
Heavy single in 15 minutes

‘Last Leg’

For time (15 cap)
3 rounds of
10 Squat cleans 135/95
20 Box Jumps 24/20
300 Meter run

 

Monday September 9, 2019

Strength

Every 90 seconds for 5 sets
3 Strict press (3 count hold overhead)

‘Great Planes’

AMRAP 15
9 Strict press 95/65
9 Strict ring dips
9 Hand release push ups

Week Overview 

Monday we kick the week off with a pressing endurance workout.  Tuesday will be squat cleans and box jumps. Wednesday will start the metcon with some assault bike then light deadlifts and pull ups. Thursday we’ll be doing an ab workout before a minute on/ minute off intervals. Friday will have 3 short metcons (Snatch and bike- wall ball and row-  Thruster and burpee) with rest in between.  Saturday will be a run, kettlebell, knees to elbow workout.

Saturday September 7, 2019

‘Lunge City’

5 rounds of
2 minutes on/ 2 minutes off
20/15 Calorie row
50′ Single dumbbell overhead walking lunge 50/35
Max effort Pull ups I.R.T.

Friday September 6, 2019

‘Clinger’

For time (18 cap)
800 Meter run
Then
5 rounds of
10 Hang power cleans 95/65
10 Front squats 95/65
10 Jerks 95/65
Then
150 Double unders

Thursday September 5, 2019

‘Power Hour’

30 rounds of
30 seconds on/ 30 seconds off
Row or Bike

Wednesday September 4, 2019

Strength

Kettlebell step ups
8-8-8
*8 on each leg; kettlebell is held in front rack position opposite of working leg.

‘Classic Killa’

AMRAP 12
21 Kettlebell swings 53/35
15 Box Jump overs 24/20
9 Burpee pull ups

*Compare to 9/5/19, todays workout is another repeat from the first week of September 2018.  We will be doing 2 more repeat workouts from this week, being able to measure our fitness is something that is unique to CrossFit. So be sure to log your workouts!  It’s fun and encouraging to see how far you’ve progressed.

Tuesday September 3, 2019

Weightlifting

1 Power snatch + 2 overhead squats

‘Sasquatch’

For time (18 cap)
2 rounds of
400 meter run
15 Snatches 95/65
400 meter run
30 Overhead squats 95/65

Monday September 2, 2019

 ***Reminder 8,9 and 10am classes only for Labor Day!***

‘Laborers’

AMRAP 20
1000 meter Row
80 Toes to bar
90 Wall balls 20/14
40 Deadlifts 225/155

*With a partner, alternating reps anyway.