CrossFit WOD, September 8, 2018

09/08/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

Metcon (AMRAP – Reps)
PARTNER WOD

AMRAP(15)

50 Air Squat
50 Calorie Row
50 Sit Up

Max Burpees in Remaining Time.

Level 1
Metcon (AMRAP – Reps)
PARTNER WOD

AMRAP(25)

100 Wall Ball
100 Calorie Row
100 Sit Up

Max Burpees in Remaining Time.

Level 2
Tag You’re It (AMRAP – Reps)
PARTNER WOD

AMRAP(25)

150 Wall Ball(20/14)
150 Calorie Row
150 Sit up

Max Burpee in remaining time.

CrossFit WOD, September 7, 2018

09/07/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know, or email [email protected]

FITNESS
Metcon (Time)
For Time:

15 Ring Row
300m Run
10 Hang Power Snatch
300m Run
10 Hang Power Snatch
300m Run
15 Ring Row

Level 1
Metcon (Time)
For Time:

30 Pull Up
600m Run
15 Power Snatch(95/65)
600m Run
15 Power Snatch(95/65)
600m Run
30 Pull Up

Level 2
Professor Chaos (Time)
30 Chest to Bar Pull Up
800m Run
15 Power Snatch(135/95)
800m Run
15 Power Snatch(135/95)
800m Run
30 Chest to Bar Pull Up

CrossFit WOD, September 6, 2018

09/06/2018
Saturday 9/15/18 is our Squat & Deadlift Clinic!

This will affect the schedule of classes on that Saturday. We will be running a 7:00am and an 8:00am class ONLY on those days, as the clinic will start at 9:30am.

Spots for the clinic are filling up fast but we do have space available. If you are interested in participating let one of your coaches know.

FITNESS
Metcon (Time)
500m Row

-directly into-

3 Rounds of:
12 Deadlift
9 Burpee
6 Shoulder 2 Oh

Level 1
Metcon (Time)
1000m Row

-directly into-

3 Rounds of:
21 Deadlift(95/65)
15 Bar Facing Burpee
9 Push Jerk(95/65)

Level 2
Go Fish (Time)
1000m Row

-directly into-

3 Rounds of:
21 Deadlift(135/95)
15 Bar Facing Burpee
9 Push Jerk(135/95)

CrossFit WOD, September 5, 2018

09/05/2018

Thruster (Build to a 3 rep Max)

FITNESS
Metcon (Time)
2 Rounds for Time:

300m Run
15 Thruster

Level 1
Metcon (Time)
2 Rounds for Time:

400m Run
21 Thruster(75/53)

Level 2
Flash Flood (Time)
2 Rounds for Time:

400m Run
21 Thruster(95/65)

CrossFit WOD, September 4, 2018

09/04/2018

FITNESS
Metcon (AMRAP – Rounds and Reps)
(15)AMRAP

50 Single Under
10 Power Clean
50 Single Under
10 Toes 2 Rig

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

20 Double Under
10 Power Clean(95/65)
20 Double Under
10 TTB

Level 2
Criss Cross (AMRAP – Rounds and Reps)
(15)AMRAP

30 Double Under
15 Power Clean(115/80)
30 Double Under
15 TTB