CrossFit WOD, September 21, 2021

09/21/2021

Fitness
Metcon (Time)
For Time:

5 Burpees

5 Burpees
10 Calories of choice

5 Burpees
10 Calories of choice
50 Single Unders

5 Burpees
10 Calories of Choice
50 Single Unders
30 Russian DB Swings(15/10)

5 Burpees
10 Calories of Choice
50 Single Unders
30 Russian DB Swings(15/10)
60 Air Squats

Level 1
Metcon (Time)
For Time:

10 Burpees

10 Burpees
25 Calories of choice

10 Burpees
25 Calories of choice
100 Single Unders

10 Burpees
25 Calories of Choice
100 Single Unders
100 Russian KB Swings(44/25)

10 Burpees
25 Calories of Choice
100 Single Unders
100 Russian KB Swings(44/25)
150 Air Squats

Level 2
Draco Malfoy (Time)
For Time:

10 Burpees

10 Burpees
25 Calories of choice

10 Burpees
25 Calories of choice
50 Double Unders

10 Burpees
25 Calories of Choice
50 Double Unders
100 Russian KB Swings(53/35)

10 Burpees
25 Calories of Choice
50 Double Unders
100 Russian KB Swings(53/35)
150 Air Squats

CrossFit WOD, September 20, 2021

09/20/2021

Thruster (2 Reps Every 2:00 x 5 Rounds (Building))

Fitness
Metcon (Time)
15 Front Squat
15 Jumping Pull Ups
9 Push Press
9 Jumping Pull Ups
6 Thrusters
6 Jumping Pull Ups

(45#/35#)

Level 1
Metcon (Time)
21 Front Squat
21 Pull Ups
15 Push Press
15 Pull Ups
9 Thrusters
9 Pull Ups

(95#/65#)

Level 2
Lucius Malfoy (Time)
21 Front Squat
21 Pull Ups
15 Push Press
15 Pull Ups
9 Thrusters
9 Pull Ups

(135#/95#)

CrossFit WOD, September 18, 2021

09/18/2021

Fitness
Metcon (Time)
In Teams of 2:

Death By Power Cleans + 100/70 Cal Assault Bike

Partner 1:
100/70 Cal Assault Bike

Partner 2:
(0-1min.)
2 Power Cleans
(1-2min.)
3 Power Cleans
(2-3min.)
4 Power Cleans
… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch.

Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 100/70 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

Power Clean Weight 45/35
If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans will get MUCH harder and both of you will be working extremely hard to finish. Try not to let the clock get you! Since you must finish the cleans within the minute!
B.
Metcon (Time)
Same style workout….

Partner 1 will run 100m
Partner 2 will do Max Air Squats

When Partner 1 gets back, you will switch…

Keep this going until you reach 100 Air Squats.
Time CAP: 15min.

Level 1
Metcon (Time)
In Teams of 2:

Death By Power Cleans + 200/150 Cal Assault Bike

Partner 1:
200/150 Cal Assault Bike

Partner 2:
(0-1min.)
2 Power Cleans
(1-2min.)
3 Power Cleans
(2-3min.)
4 Power Cleans
… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch.

Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 200/150 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

Power Clean Weight 95/65
If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans will get MUCH harder and both of you will be working extremely hard to finish. Try not to let the clock get you! Since you must finish the cleans within the minute!
B.
Metcon (Time)
Same style workout….

Partner 1 will run 200m
Partner 2 will do Max Air Squats

When Partner 1 gets back, you will switch…

Keep this going until you reach 200 Air Squats.
Time CAP: 15min.

Level 2
Woah Nelly (Time)
In Teams of 2:

Death By Power Cleans + 300/225 Cal Assault Bike

Partner 1:
300/225 Cal Assault Bike

Partner 2:
(0-1min.)
2 Power Cleans
(1-2min.)
3 Power Cleans
(2-3min.)
4 Power Cleans
… And so on…

Partner 1 starts on the bike and accumulates as many calories as possible – while Partner 2 performs 2 Power Cleans – after 60 seconds, partners switch.

Partner 1 goes for 3 Power Cleans while Partner 2 rides the bike.

Add 1 Power Clean per minute until you can not finish the given reps anymore or you reach 300/225 Calories.⁠

If for any reason you finish before 20min…. Perform as many deadlifts as possible until the 20min. Mark.

Power Clean Weight 135/95
If you still don’t get it… It’s essentially an EMOM, but you’re both working at the same time. Eventually, the cleans will get MUCH harder and both of you will be working extremely hard to finish. Try not to let the clock get you! Since you must finish the cleans within the minute!
B.
Metcon (Time)
Same style workout….

Partner 1 will run 200m
Partner 2 will do Max Air Squats

When Partner 1 gets back, you will switch…

Keep this going until you reach 300 Air Squats.
Time CAP: 15min.

CrossFit WOD, September 17, 2021

09/17/2021

CrossFit WOD, September 16, 2021

09/16/2021

Fitness

Level 1

Level 2
2k Row (Time)
Max Effort 2k Row

1 2 3 … 235