Archive Monthly Archives: September 2018

CrossFit WOD, September 19, 2018

09/19/2018

Fitness
Metcon (Time)
600m Run
100 Single Unders
21 KB Deadlift
400m Run
100 Single Unders
15 KB Deadlift
200m Run
100 Single Unders
9 KB Deadlift

Level 1
Metcon (Time)
1 Mile Run
50 Double Unders
27 Deadlift(155/105)
800m Run
50 Double Unders
21 Deadlift(155/105)
400m Run
50 Double Unders
15 Deadlift(155/105)

Level 2
Dead Meat (Time)
1 Mile Run
100 Double Unders
27 Deadlift(205/135)
800m Run
100 Double Unders
21 Deadlift(205/135)
400m Run
100 Double Unders
15 Deadlift(205/135)

CrossFit WOD, September 18, 2018

09/18/2018

500m Row (Time)
Max Effort 500m Row

Fitness
Metcon (Time)
1-2-3-4-5-6-7
KBS(Russian)
Ring Row

Level 1
Metcon (Time)
1-2-3-4-5-6-7-8-9-10
KBS(53/35)
Pull Up

Level 2
Don’t Let Go (Time)
1-2-3-4-5-6-7-8-9-10
KBS(70/44)
Chest to Bar Pull Up

CrossFit WOD, September 17, 2018

09/17/2018

Back Squat (Build to a 1 Rep Max)

Fitness
Metcon (Time)
3 Rounds for time:

200m Run
10 DB Hang Snatch
50 Single Under

Level 1
Metcon (Time)
3 Rounds for time:

400m Run
20 DB Snatch(45/30)
30 Wall Ball(20/14)

Level 2
Balls to the Wall (Time)
3 Rounds for Time:

400m Run
20 DB Snatch(50/35)
30 Wall Ball(30/20)

CrossFit WOD, September 16, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, September 15, 2018

09/15/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Fitness
Metcon (Time)
400m Run
20 Hang Power Clean
400m Run

Level 1
Metcon (Time)
800m Run
30 Power Clean(135/95)
800m Run

Level 2
I’ve got the power (Time)
800m Run
30 Power Cleans(185/125)
800m Run

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