CrossFit WOD, October 10, 2019

10/10/2019

1 1/4 Front Squat (3 Rep Build to a Heavy)
Descend to bottom of squat then ascend past parallel, then back down to bottom of squat before standing back up to full extension.
Metcon (AMRAP – Reps)
Tabata(8 Rounds)

:20 Off
:10 On

1 Minute Rest after each tabata.

Rowing for Meters
Knee Push Ups
Sit Ups

Rivendell (AMRAP – Reps)
Tabata(8 Rounds)

:20 On
:10 Off

1 Minute Rest after each tabata.

Rowing for Meters
Push Ups
Sit Ups

CrossFit WOD, October 9, 2019

10/09/2019

Fitness
Metcon (Time)
400m Farmers Carry

Every time you break 3 DB Shoulder to OH

Level 1
Metcon (Time)
900m Farmers Carry(40/25)

Every time you you break 5 DB Shoulder to OH

Level 2
Ring Wraith (Time)
900m Farmers Carry(50/35)

Every time you break 7 DB Shoulder to OH

CrossFit WOD, October 8, 2019

10/08/2019

Fitness
Metcon (AMRAP – Reps)
5 Rounds 1:30 on 1:30 Off

3 Sumodeadlift
6 Step Over

Max Burpees in remaining time.

Score is total number of burpees.

Level 1
Metcon (AMRAP – Reps)

5 Rounds 2:00 on 1:00 Off

3 Sumodeadlift @85%
6 Box Jump Over(24/20)

Max Burpees to target in remaining time.

Score is total number of burpees.

Level 2
Mordor (AMRAP – Reps)

5 Rounds 2:00 on 1:00 Off

5 Sumodeadlift @85%
8 Box Jump Over(24/20)

Max Burpees to target in remaining time.

Score is total number of burpees.

CrossFit WOD, October 7, 2019

10/07/2019

Power Snatch + OHS (Build to a heavy complex)
1 Power Snatch + 1 Overhead Squat

Fitness
Metcon (Time)
15-12-9

PVC Overhead Squat
Jumping Pull Ups

Level 1
Metcon (Time)
For Time:

21-15-9

Overhead Squats(75/55)
Pull Ups

Level 2
Josh (Time)
21 Overhead Squats, 95#
42 Pull-ups
15 Overhead Squats, 95#
30 Pull-ups
9 Overhead Squats, 95#
18 Pull-ups
In honor of SSG Joshua Hager, United States Army, was killed Thursday February 22 2007 in Ar Ramadi, Iraq.

CrossFit WOD, October 5, 2019

10/05/2019

Fitness
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(12)AMRAP

You Go I Go Full Rounds

100m Row
10 Air Squats
10 Box or Plate Step Ups

Level 1
Metcon (AMRAP – Rounds and Reps)
Partner WOD

(20)AMRAP

You Go I Go Full Rounds

100m Row
10 Thrusters(75/55)
10 Box Jump(20)

Level 2
Trunks (AMRAP – Rounds and Reps)
Partner WOD

(20)AMRAP

You Go I Go Full Rounds

100m Row
10 Thrusters(95/65)
10 Box Jump Over(24/20)

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