Archive Monthly Archives: September 2019

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

CrossFit WOD, September 14, 2019

09/14/2019

Fitness
Metcon (Time)
400m Run
30 Medball Clean
400m Run

Level 1
Metcon (Time)
800m Run
30 Squat Clean(135/95)
800m Run

Level 2
Tootsie Roll (Time)
1 MILE RUN
30 Squat Cleans(185/125)
1 Mile Run

CrossFit WOD, September 13, 2019

09/13/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD:

(12)AMRAP

You Go I Go

8 Calorie Row
8 Step Up
8 DB Snatch

Level 1
Metcon (AMRAP – Rounds and Reps)
PARTNER WOD:

(20)AMRAP

You Go I Go

10 Calorie Row
10 Box Jump(24/20)
10 DB Snatch(40/25)

Level 2
Now and Later (AMRAP – Rounds and Reps)
PARTNER WOD:

(20)AMRAP

You Go I Go

10 Calorie Row
10 Box Jump Over(24/20)
10 DB Snatch(50/35)

CrossFit WOD, September 12, 2019

09/12/2019

Deadlift (3 Rep Max)

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

10 Goblet Squat
20 Sit Ups
10 Walking Lunge

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

10 DB Front Squat(40/25)
20 Hanging Knee Raises
30 Jumping Lunges

Level 2
HOT TAMALES (AMRAP – Rounds and Reps)
(15)AMRAP

10 DB Front Squats(50/35)
20 TTB
30 Farmer Lunge(50/35)