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%
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

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

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

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)