CrossFit WOD, September 14, 2020
09/14/2020
Back Squat Final Week!!! (Weight)
20 Reps @ 60%
15 Reps @ 65%
10 Reps @ 70%
5 Sets 3 Reps @ 90%
15 Reps @ 65%
10 Reps @ 70%
5 Sets 3 Reps @ 90%
Phillip Rivers (AMRAP – Reps)
TABATA(8 Rounds)
:20 On
:10 Off
1 Minute REST between Tabatas.
Leg Lifts
Supermans
Hollow Rocks
Russian Twist
CrossFit WOD, September 12, 2020
09/12/2020
Fitness
Metcon (Time)
PARTNER WOD:
70 Calorie Assault Bike
EMOM(10 Burpees) 5 Each
3000m Row
EMOM(10 Hanging Knee Raises) 5 Each
600 Single Unders
EMOM( 10 Burpees) 5 Each
Level 1
Level 2
Metcon (Time)
PARTNER WOD:
100 Calorie Assault Bike
EMOM(10 Burpees) 5 Each
4000m Row
EMOM(10 TTB) 5 Each
400 Double Unders
EMOM( 10 Burpees) 5 Each
CrossFit WOD, September 11, 2020
09/11/2020
Fitness
Metcon (AMRAP – Reps)
3 Rounds for Reps:
1:00 @ EACH
Wall Balls
KB SDHP
Step Ups
Push Press
Row(Calories)
1 Minute REST Between Rounds
1:00 @ EACH
Wall Balls
KB SDHP
Step Ups
Push Press
Row(Calories)
1 Minute REST Between Rounds
Level 1
Level 2
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest
CrossFit WOD, September 10, 2020
09/10/2020
Fitness
Metcon (Time)
Every 4:00 x 4 Rounds
200m Run
:30 Grounded L-Sit
20 Tempo Step Up
Level 1
Metcon (Time)
Every 4:00 x 4 Rounds
400m Run
:30 Tuck Hold
20 Box Step Ups
Score is Slowest Round.
Level 2
Peace Way (Time)
Every 4:00 x 4 Rounds
400m Run
:30 L-Sit
20 Pistol Squats
Score is Slowest Round.
CrossFit WOD, September 9, 2020
09/09/2020
High Pull / Strict Press EMOM (Weight)
(12)EMOM
Alternate Every Minute
Alternate Every Minute
Fitness
Metcon (Time)
30-20-10
DB Deadlifts
DB Push Press
Step Back Lunge
Level 1
Metcon (Time)
30-20-10
Deadlifts(185/125)
DB Push Press(40/25)
Front Rack Lunge(40/25)
Level 2
Hualapai (Time)
30-20-10
Deadlifts(225/155)
DB Push Press(50/35)
Front Rack Lunge(50/35)