Archive Monthly Archives: September 2019

CrossFit WOD, September 5, 2019

09/05/2019

Fitness
Metcon (Time)
3 Rounds for Time:

20 Sit Ups
10 DB Ground to OH
50 Ft. Walking Lunge

Level 1
Metcon (Time)
3 Rounds for Time:

60 Sit Ups
30 DB Snatch(40/25)
100Ft. OH Walking Lunge(40/25)

Level 2
Fruity Pebbles (Time)
3 Rounds for Time:

60 Sit Ups
30 DB Snatch(50/35)
100Ft. OH Walking Lunge(50/35)

CrossFit WOD, September 4, 2019

09/04/2019

Pausing Front Squats (3 Rep with 3 second pause building to a heavy set)

Fitness
Metcon (Time)
100m Run, 2 Goblet Squats
100m Run, 4 Goblet Squats
100m Run, 6 Goblet Squats
100m Run, 8 Goblet Squats
100m Run, 10 Goblet Squats

Level 1
Metcon (Time)
200m Run, 2 Front Squats
200m Run, 4 Front Squats
200m Run, 6 Front Squats
200m Run, 8 Front Squats
200m Run, 10 Front Squats

(135/95)

Level 2
Cheerios (Time)
200m Run, 2 Front Squats
200m Run, 4 Front Squats
200m Run, 6 Front Squats
200m Run, 8 Front Squats
200m Run, 10 Front Squats

(185/125)

CrossFit WOD, September 3, 2019

09/03/2019

Fitness
Metcon (Time)
50 Single Unders
10 Burpees
20 Knee Push Ups
10 Burpees
50 Single Unders

Level 1
Metcon (Time)
150 Single Unders
25 Burpees to Bar
50 Hand Release Push Up
25 Burpees to Bar
150 Single Unders

Level 2
Captain Crunch (Time)
100 Double Unders
25 Burpees to Bar
50 Handstand Push Ups
25 Burpees to Bar
100 Double Unders

CrossFit WOD, September 2, 2019

09/02/2019

Fitness
Metcon (Time)
3 Rounds for Time of:

25 Air Squats
10 Ring Rows
5 Hang Power Cleans

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

50 Air Squats
10 Pull Ups
10 Hang Power Clean(95/65)

Level 2
Nasty Girls (Time)
3 Rounds for time of:
50 Air Squats
7 Muscle-ups
10 Hang Power Cleans, 135# / 95#

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