Archive Monthly Archives: September 2019

CrossFit WOD, September 30, 2019

09/30/2019

Fitness
Metcon (Time)
400m run for time
rest 4 minutes
300m run for time
rest 3 minutes
200m run for time
rest 2 minutes
100m run for time

Level 1
Metcon (Time)
1000m run for time
rest 4 minutes
600m run for time
rest 3 minutes
300m run for time
rest 2 minutes
100m run for time

Level 2
Krillin (Time)
1 mile run for time
4 minute rest
800m run for time
3 minute rest
400m run for time
2 minute rest
200m run for time
100m Run (Time)
100m Run for time
200m Run (Time)
200m Run for Time
300m Run (Time)
300m Run for time
400m Run (Time)
Max Effort 400m Run
600m Run (Time)
600m Run for time
800m Run (Time)
Max Effort 800m Run
1000m Run (Time)
1000m run for time
1-Mile Run (Time)
Max Effort 1-Mile Run

CrossFit WOD, September 27, 2019

09/27/2019

Fitness
Metcon (Time)
3 Rounds:

10 Russian KBS
100m OH Walk

-then-

3 Rounds:

10 Lunges
100m Farmer Walk

Level 1
Metcon (Time)
100 KBS(53/35)

Every Time you break
100m OH Walk(40/25)

50 Goblet Lunges(53/35)

Every time you break
100m Farmer Carry(40/25)

Level 2
Hang On (Time)
100 KBS(70/44)

Every time you break
100m OH Walk(50/35)

50 Goblet Lunges(70/44)

Every time you break
100m Farmer Carry(50/35)

CrossFit WOD, September 26, 2019

09/26/2019

Fitness
Metcon (Time)
500m Row

– Directly Into-

30-20-10
Single Unders
Air Squats

Level 1
Metcon (Time)
2000m Row

– Directly Into-

100-80-60-40-20
Single Unders

50-40-30-20-10
Air Squats

Level 2
Get to The Choppa (Time)
2000m Row

– Directly Into-

50-40-30-20-10

Double Unders
Air Squats

CrossFit WOD, September 25, 2019

09/25/2019

Weightlifting
Clean Complex (Weight)
1 Clean Pull + 1 Hang Clean

Fitness
Metcon (AMRAP – Rounds and Reps)
(10)AMRAP

5 Hang Power Clean
10 KB Deadlift
5 Hang Power Clean
10 Knee Push Up

Level 1
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

5 Hang Power Clean(75/55)
10 Deadlift
5 Hang Power Clean
10 Hand Release Push Up

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

5 Hang Power Clean (115/80)
10 Deadlift
5 Hang Power Clean
10 Strict Push Up

CrossFit WOD, September 24, 2019

09/24/2019

Back Rack Lunge (4 sets 8 Reps Climbing)

Fitness
Metcon (AMRAP – Reps)
(12)AMRAP

100m Run

Ascending by 3’s

Jumping Pull Ups

Score is total reps of Jumping Pull Ups.

Level 1
Metcon (AMRAP – Reps)
(12)AMRAP

100m Run

Ascending by 3’s

Pull Ups

Score is total reps of Pull Ups.

Level 2
Boxing Day (AMRAP – Reps)
(12)AMRAP

100m Run

Ascending by 3’s

Bar Muscle Ups

Score is total reps of Bar Muscle Ups.

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