CrossFit WOD, October 8, 2018

10/08/2018

Inside Out (Time)
For Time:

800m Run
21 Power Cleans(155/105)
400m DB Run(50/35)
21 Burpee Box Jump Over(24/20)

Metcon (Time)
For Time:

800m Run
21 Power Cleans(115/75)
400m DB Run(45/30)
21 Burpee Box Jump Over(24/20)

Metcon (Time)
For Time:
400m Run
15 Hang Power Clean
200m Medball Run
15 Burpee

CrossFit WOD, October 7, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, October 6, 2018

“Fight Gone Bad” Variation #4

“Fight Gone Bad” Variation #4 (AMRAP – Reps)
3 Rounds/1 Minute at Each Station:
-2 for 1 Wall-balls (20/14)
-SDHPs (115/75)
-Box Jumps (30/24)
-Push Press (115/75)
-Row for Calories (damper set to #10)
*1 minute rest between rounds

*Athlete score is combined reps between all 3 rounds

CrossFit WOD, October 5, 2018

10/05/2018

Fitness
Metcon (Time)
15-12-9

Medball Cleans
Box Dips

Level 1
Metcon (Time)
21-15-9

Squat Cleans(95/65)
Ring Dips

Level 2
Elizabeth (Time)
21-15-9
Clean, 135# / 95#
Ring Dips

CrossFit WOD, October 4, 2018

10/04/2018

Fitness
Metcon (AMRAP – Reps)
5 Rounds for reps:

:40 REST
:20 WORK
Single Unders
Rowing For Calories
Lunges
KBS(Russian)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.

Level 1
Metcon (AMRAP – Reps)
5 Rounds for reps:

:40 WORK
:20 REST
Double Unders
Rowing For Calories
Front Rack DB Lunges(45/30)
KBS(Russian)(53/35)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.

Level 2
Charged Up (AMRAP – Reps)
5 Rounds for reps:

:40 WORK
:20 REST
Double Unders
Rowing For Calories
Front Rack DB Lunges(50/35)
KBS(Russian)(70/44)

1:00 REST Between Movements

Athletes will complete all 5 rounds @ each movement before resting and transitioning to the next.