CrossFit WOD, September 19, 2020

09/19/2020

Fitness
Metcon (Time)
400m Run with Partner
40-30-20-10
Synchro Air Squat
Box Step Overs
400m Run with Partner

Level 1

Level 2
Russel Wilson (Time)
800m Run with Medball(20/14)
50-40-30-20-10
Wall Ball Toss to Partner(20/14)
Box Jump Overs(20/14)
800m Run With Medball(20/14)

CrossFit WOD, September 18, 2020

09/18/2020

Tom Brady (AMRAP – Reps)
(14)EMOM
Odd Minutes: 5 Heavy Deadlift
Even Minutes: Max Calorie Bike

CrossFit WOD, September 17, 2020

09/17/2020

Fitness
Metcon (Time)
21-15-9
Thrusters
Jumping Pull Ups

Level 1
Metcon (Time)
21-15-9
Thrusters(75/55)
Jumping Pull Ups

Level 2
Fran (Time)
21-15-9
Thrusters, 95# / 65#
Pull-ups

CrossFit WOD, September 16, 2020

09/16/2020

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
100m Run
8 Box Step Overs
12 KB Swings

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
200m Run
8 Box Step Overs(40/25)(20")
20 KB Swings(53/35)

Level 2
Baker Mayfield (AMRAP – Rounds and Reps)
(20)AMRAP
200m Run
8 Box Step Overs(50/35)(20")
20 KB Swings(70/44)

CrossFit WOD, September 15, 2020

09/15/2020

Fitness
Metcon (AMRAP – Reps)
4 Rounds of:
1:00 Rowing(Calories)
1:00 Burpees
1:00 Single Unders
1:00 REST

Level 1

Level 2
“The Ghost” (AMRAP – Reps)
The Ghost
6 rounds of:
-1 minute of rowing
-1 minute of burpees
-1 minute of double-unders
-1 minute rest

*Try for as many reps as possible of EACH exercise, not just total score. Post separate totals of calories rowed, burpee reps and double-under reps

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