Archive Monthly Archives: September 2021

CrossFit WOD, September 30, 2021

09/30/2021

Fitness
Metcon (Time)
800m Run(100m Relays)
50 Bench Press(45/35)(5 Rep Relay)
50 Calorie Bike(5 Calorie Relays)
100 Walking Lunges(10 Rep Relay)
50 Calorie Row(5 Calorie Relay)

Level 1
Metcon (Time)
1 Mile Run(200m Relays)
100 Bench Press(95/65)(10 Rep Relay)
100 Calorie Bike(10 Calorie Relays)
100 Front Rack Walking Lunges(10 Rep Relay)(30/20)
100 Calorie Row(10 Calorie Relay)

Level 2
Invisibility Cloak (Time)
1 Mile Run(200m Relays)
100 Bench Press(135/95)(10 Rep Relay)
100 Calorie Bike(10 Calorie Relays)
100 Front Rack Walking Lunges(10 Rep Relay)(53/35)(50/35)
100 Calorie Row(10 Calorie Relay)

CrossFit WOD, September 29, 2021

09/29/2021

Fitness
Metcon (Time)
3 Rounds for Time:

10 Horizontal Pull Ups
10 Front Squat(65/55)
10 Bar Facing Burpee(Step Over)

Level 1
Metcon (Time)
3 Rounds for Time:

10 Pull Ups
10 Front Squat(115/80)
10 Bar Facing Burpee

Level 2
Satan’s Whiskers (Time)
3 Rounds for Time:

10 Chest to Bar Pull Up
10 Front Squat(165/110)
10 Bar Facing Burpee

CrossFit WOD, September 28, 2021

09/28/2021

Fitness
Metcon (Time)
100 Single Unders
25 Knee Push Ups
80 Single Unders
20 Box Step Overs(20/12)
60 Single Unders
15 DB Push Press(15/10)
40 Single Unders
10 Deadlifts(95/65)
20 Single Unders
1:00 Plank Hold(Forearms)

Level 1
Metcon (Time)
250 Single Unders
50 Push Ups
200 Single Unders
40 Box Jump Overs(20/20)
150 Single Unders
30 DB Push Press(35/25)
100 Single Unders
20 Deadlifts(185/125)
50 Single Unders
10 Wall Walks

Level 2
The Elder Wand (Time)
100 Double Unders
50 Push Ups
80 Double Unders
40 Box Jump Overs(24/24)
60 Double Unders
30 DB Push Press(50/35)
40 Double Unders
20 Deadlifts(275/185)
20 Double Unders
10 Wall Walks

CrossFit WOD, September 27, 2021

09/27/2021

Power Clean (5 Sets of 2 Reps Every 2:00(Building))

Fitness
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 hanging knee raises

Men: 95 lb.
Women: 65 lb.

Level 1
Metcon (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 10 minutes of:
5 power cleans
10 toes-to-bars

Men: 165 lb.
Women: 105 lb.

Level 2
Deathly Hallows (AMRAP – Rounds and Reps)
(10)AMRAP
5 Power Cleans(205/135)
10 TTB

CrossFit WOD, September 25, 2021

09/25/2021

1 2 3 6