Archive Monthly Archives: September 2018
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
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
-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
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)
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)
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
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)
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#
30 Clean and Jerks, 135# / 95#
Metcon (Time)
For Time:
30 Clean and Jerks(185/125)
Clean and Jerk (1 Rep Max)