Archive Monthly Archives: September 2018

CrossFit WOD, September 25, 2018

09/25/2019

Metcon (Time)
4 Rounds for Time:

200m Run
12 Sumo KB High Pull
9 Burpee

Metcon (Time)
4 Rounds for Time:

400m Run
15 Sumo Deadlift High Pull
12 Bar Facing Burpee
(75/53)

Under Fire (Time)
4 Rounds for Time:

400m Run
15 Sumo Deadlift High Pull
12 Bar Facing Burpee
(95/65)

CrossFit WOD, September 24, 2018

09/24/2018

Weighted Pull-ups (Build to a 1 Rep Max)

Fitness
Metcon (Time)
5 Rounds
7 Ring Row
7 Medball Clean

Level 1
Metcon (Time)
5 Rounds for time:

7 Strict Pull Up
7 Clusters (35/20)

Level 2
Lucky 7’s (Time)
5 Rounds for time:

7 Bar Muscle Ups
7 DB Clusters(50/35)

CrossFit WOD, September 23, 2018

Open Gym Sunday

OPEN GYM
Metcon
Open Gym

CrossFit WOD, September 22, 2018

Fight Gone Bad

FITNESS
Metcon (3 Rounds for reps)
Three rounds of:
Wall Ball
SDHP
Step Up
Push Press
Row(Calories)
1-minute rest

RXD

BEYOND RXD
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, September 21, 2018

09/21/2018

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP
8 Hanging Knee Raise
12 Air Squat
16 Walking Lunge

Level 1
DOUBLE DG (AMRAP – Rounds and Reps)
(20)AMRAP
16 TTB
16 DB Thruster
24 DB Walking Lunge
(35/20)

Level 2
Metcon (AMRAP – Rounds and Reps)
AMRAP(20)
16 TTB
16 DB Thruster
24 DB Walking Lunge
(50/35)