Archive Monthly Archives: September 2019

CrossFit WOD, September 20, 2019

09/20/2019

Fitness
Metcon (Time)
300m Run
14 KB Deadlift
14 Box or Plate Step Up
200m Run
10 KB Deadlift
10 Box or Plate Step Up
100m Run
8 KB Deadlift
8 Box or Plate Step Up

Level 1
Metcon (Time)
1200m Run
21 Deadlift(155/105)
21 Box Jump(24/20)
800m Run
15 Deadlift(155/105)
15 Box Jump(24/20)
400m Run
9 Deadlift (155/105)
9 Box Jump(24/20)

Level 2
TABSACO (Time)
1200m Run
21 Deadlift(225/155)
21 Box Jump(30/24)
800m Run
15 Deadlift(225/155)
15 Box Jump(30/24)
400m Run
9 Deadlift (225/155)
9 Box Jump(30/24)

CrossFit WOD, September 19, 2019

09/19/2019

Fitness
Metcon (AMRAP – Reps)
(5)AMRAP

400m/300m Row

Max DB Push Press

-Rest 5 Minutes-

(5)AMRAP

400m/300m Row

Max Box Dips

-Rest 5 Minutes-

(5)AMRAP

400m/300m Row

Max Knee Push Up

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

500m/400m Row

Max DB Push Press(40/25)

-Rest 5 Minutes-

(5)AMRAP

500m/400m Row

Max Box Dips

-Rest 5 Minutes-

(5)AMRAP

500m/400m Row

Max Hand Release Push Up

Level 2
Red Hot (AMRAP – Reps)
(5)AMRAP

500m/400m Row

Max Handstand Push Up

-Rest 5 Minutes-

(5)AMRAP

500m/400m Row

Max Ring Dips

-Rest 5 Minutes-

(5)AMRAP

500m/400m Row

Max Hand Release Push Up

CrossFit WOD, September 18, 2019

09/18/2019

Fitness
Metcon (Time)
3 Round for Time of:

15 Air Squat
7 Burpees

Level 1
Metcon (Time)
18-15-12-9-6

Front Squat(75/55)
Bar Facing Burpee

Level 2
Ghost Pepper (Time)
21-18-15-12-9

Front Squat(115/75)
Bar Facing Burpee

CrossFit WOD, September 17, 2019

09/17/2019

Fitness
Metcon (Time)
3 Rounds for Time of:

10 Walking Lunge
100 Meter Farmers Carry
15 AbMat Sit-ups
200 Meter Run

Level 1
Metcon (Time)
3 Rounds for Time of:

16 Reverse Front Rack DB Lunge(40/25)
200 Meter Farmers Carry (40/25)
30 AbMat Sit-ups
400 Meter Run

Level 2
Soda Pop (Time)
3 Rounds for Time of:

32 Reverse Front Rack DB Lunge(50/35)
200 Meter Farmers Carry (50/35)
30 AbMat Sit-ups
400 Meter Run

CrossFit WOD, September 16, 2019

09/16/2019

Strict Press (Build to a Heavy Double)

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

5 Strict Press
20 Single Unders
5 Jumping Pull Ups
20 Single Unders

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

10 Strict Press(75/55)
40 Single Unders
10 Pull Ups
40 Single Unders

Level 2
Heavy Metal (AMRAP – Rounds and Reps)
(12)AMRAP

10 Strict Press(95/65)
25 Double Unders
10 Strict Pull Up
25 Double Unders

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