Archive Monthly Archives: September 2019

CrossFit WOD, September 23, 2019

09/23/2019

Fitness
Metcon (Time)
Every 3 Minutes(5 Rounds)

7 Toes 2 Rig
7 Burpee
7 Thrusters

Score is slowest round.

Level 1
Metcon (Time)
Every 3 Minutes(10 Rounds)

10 Hanging Knee Raises
10 Bar Facing Burpee
10 Thrusters(75/55)

Score is slowest round.

Level 2
Open is coming (Time)
Every 3 Minutes(10 Rounds)

10 T2B
10 Bar Facing Burpee
10 Thrusters(95/65)

Score is slowest round.

CrossFit WOD, September 21, 2019

09/21/2019

Fitness
Metcon (Time)
30-20-10

Synchro Russian KBS
Synchro Air Squat

10 Ring Rows after each set.(5 each)

Level 1
Metcon (Time)
40-30-20-10

Synchro KBS(53/35)
Synchro Jump Squat

2 Rope Climbs after each set.( 1 each)

Level 2
Cholula (Time)
50-40-30-20-10

Synchro KBS(70/44)
Synchro Jump Squat

4 Rope Climbs after each set.( 2 each)

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