CrossFit WOD, September 8, 2020

09/08/2020

Back Squat Week 7 of 8 (Weight)
30 Reps @ 25%
15 Reps @ 60%
10 Reps @ 65%
4 Sets 6 Reps @ 80%
Rainbow BLVD
10 Sets 50m Acceleration Run

Increasing Speed Every 10m 8/10 RPE

CrossFit WOD, September 7, 2020

09/07/2020

Havana (AMRAP – Rounds and Reps)
Complete as many rounds as possible in 25 minutes of:
150 double-unders
50 push-ups
15 power cleans

Men: 185 lb.
Women: 125 lb.

Scroll for scaling options.

Scaling
Hero workouts are notoriously difficult, mentally and physically. Choose options that challenge you throughout. Each exercise should require multiple sets to complete, but reduce the reps as needed so you can finish several rounds of the workout.

Intermediate Option
Complete as many rounds as possible in 25 minutes of:
100 double-unders
30 push-ups
10 power cleans

Men: 135 lb.
Women: 95 lb.

Beginner Option
Complete as many rounds as possible in 20 minutes of:
75 single-unders
20 knee push-ups
10 power cleans

Men: 75 lb.
Women: 55 lb.

CrossFit WOD, September 5, 2020

09/05/2020

Fitness
Metcon (Time)
PARTNER WOD

100 shoulder-to-overheads(75/55)
200m Barbell Carry
80 burpees
200m Barbell Carry
60 sumo deadlift high pulls(75/55)
200m Barbell Carry

Level 1

Level 2
Fournier (Time)
PARTNER WOD

100 shoulder-to-overheads(95/65)
200m Barbell Carry
80 burpees
200m Barbell Carry
60 sumo deadlift high pulls(95/65)
200m Barbell Carry

CrossFit WOD, September 4, 2020

09/04/2020

Fitness
Metcon (Time)
10-8-6-4-2

DB Snatch
Ring Rows

Level 1
Metcon (Time)
10-9-8-7-6-5-4-3-2-1

DB Snatch(40/25)(2 ct.)
Ring Rows

Level 2
Root Beer (Time)
10-9-8-7-6-5-4-3-2-1

DB Snatch(50/35)(2 ct.)
Strict Pull Ups

CrossFit WOD, September 3, 2020

09/03/2020

High Pull / Strict Press EMOM (Weight)
(12)EMOM
Alternate Every Minute

Fitness
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
100m Front Rack Carry(40/25)
10 Burpees
20 Sit Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
(20)AMRAP
100m Front Rack Carry(53/35)
20 Burpees
30 Hanging Knee Raises

Level 2
Mountain Dew (AMRAP – Rounds and Reps)
(20)AMRAP
100m Front Rack Carry(53/35)
20 Burpees
30 TTB