Archive Monthly Archives: September 2018

CrossFit WOD, September 30, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, September 29, 2018

“Fight Gone Bad” Variation #1

Metcon (AMRAP – Reps)
Fitness
5 3-Minute AMRAPs:
-Wall-Balls
-SDHPs
-Box Jumps
-Push Press
-Row (Calories)
*1 min break between rounds
“Fight Gone Bad” Variation #1 (AMRAP – Reps)
5 3-Minute AMRAPs:
-Wall-Balls (20/14)
-SDHPs (75/55)
-Box Jumps (20/20)
-Push Press (75/55)
-Row (Calories)
*1 min break between rounds

CrossFit WOD, September 28, 2018

09/28/2018

Fitness
Metcon (Time)
100m Run, 21 DB Snatch
100m Run, 21 Air Squat
100m Run, 15 DB Snatch
100m Run, 15 Air Squat
100m Run, 9 DB Snatch
100m Run, 9 Air Squat

Level 1
Metcon (Time)
200m Run, 30 DB Snatch
200m Run, 30 Goblet Squat
200m Run, 20 DB Snatch
200m Run, 20 Goblet Squat
200m Run, 10 DB Snatch
200m Run, 10 Goblet Squat
(45/30)(1 DB for Goblet Squat)

Level 2
Fight or Flight (Time)
200m Run, 30 DB Snatch
200m Run, 30 DB Front Squat
200m Run, 20 DB Snatch
200m Run, 20 DB Front Squat
200m Run, 10 DB Snatch
200m Run, 10 DB Front Squat
(50/35)

CrossFit WOD, September 27, 2018

09/27/2018

Fitness
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
100 Single Under
12 Step Up
8 Push Up
12 Lunges

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP
100 Double Under
30 Weighted Step Up(35/25)(20/20)
15 HSPU
30 Oh Lunges(35/25)

Level 2
Elevator (AMRAP – Rounds and Reps)
(15)AMRAP

100 Double Unders
30 Weighted Step Up(24/20)(45/30)
15 Strict HSPU
30 OH Lunges(45/35)

CrossFit WOD, September 26, 2018

09/26/2018

Metcon (Time)
30 Hang Clean and Jerk
Grace (Time)
For Time:
30 Clean and Jerks, 135# / 95#
Metcon (Time)
For Time:

30 Clean and Jerks(185/125)

Clean and Jerk (1 Rep Max)

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