17 Sep SATURDAY, SEPT 18TH
Partner WOD 30 min AMRAP 10, 50m Shuttle run, relay 20 Cal Row 50 Synchro Air Squats 20 Cal Row 10 Sled push/box push, relay -Relay = must switch after each rep. -Cal Row: only one person works...
WOD Blog
All in.
16 Sep FRIDAY, SEPT 17TH
WOD: Every 5 min x 5 rds complete: 12 Deadlifts 10 Bar Facing Burpees 9 Hang Power Clean 10 Bar Facing Burpees 6 Shoulder-to-Overhead *Record times finished for each round Lv1: 65/45 Lv2: 95/65 Lv3: 125/85 Scale down either the...
15 Sep THURSDAY, SEPT 16TH
Strength: Back rack BB lunge (reverse step) 8-8-8-8-8 (8 reps per leg, not alternating!!) WOD: 2 rounds for time 800m run 100 DUs 50 Wall Balls Scale DUs with 25-50 per round or 300 single unders PEEK into the WEEK...
13 Sep TUESDAY, SEPT 14TH
WOD: CrossFit Open 16.3 7 min AMRAP 10 Power Snatches, 75/55 3 Bar Muscle-ups Scaled: 45/35 5 jumping C2B pull-ups Strength: Snatch Pull 3-3-3-3-3 PEEK into the WEEK...
12 Sep WEDNESDAY, SEPT 15TH
Skill: -Toe to bar technique WOD: For time: 30 Toes-to-bars 40 Dumbbell Snatches, 50/35 lbs 50 Dumbbell Box Step Overs, 50/35 lbs, 24/20 in 40 Dumbbell Snatches, 50/35 lbs 30 Toes-to-bars 22 min time cap Finisher: Scorpion stretch Couch stretch OH banded distraction PEEK...
12 Sep MONDAY, SEPT 13TH
Strength: 15 min to complete: 4 sets, alternating -5 Turkish sit-ups per arm -10 Ring Push-ups (weighted) WOD: For time:200m run15 HSPU200m run12 HSPU200m run9 HSPU200m run12 HSPU200m run15 HSPU 17 min cap PEEK into the WEEK...
10 Sep SATURDAY, SEPT 11TH
9/11 Memorial WOD For time: 400M Run 11 Box jumps, 30/24in 11 Thrusters, 125/85# (125 deaths at The Pentagon) 11 Burpee chest-to-bar Pull-ups 11 Power cleans, 175/125# (AA Flight #175, south tower) 11 Handstand push-ups 11 KBS, 70/53 11...
09 Sep FRIDAY, SEPT 10TH
A. Every 2 min x 4 sets 3 (1 Snatch high pull + 1 Hang power snatch) B. Every 1 min x 5 sets 1 Power snatch + 1 Overhead squat C. Every 1 min x 5...
08 Sep THURSDAY, SEPT 9TH
Strength: 17 min to find 1 rep max Strict Press WOD: 15 min AMRAP Buy-in: 50/40 cal Bike AMRAP in remaining time 30 Unbroken DUs 10 Push Press Lv1: 65/45 Lv2: 85/60 Lv3: 115/75 Outdoor WOD: 15 min AMRAP Buy-in: 60/50 cal Row AMRAP in remaining time 30...
07 Sep WEDNESDAY, SEPT 8TH
Strength: (all squat cleans today) A. EMOM 5 sets 3 High hang clean B. EMOM 5 2 Hang (above knee) clean C. EMOM 5 1 Below-the-knee hang clean Benchmark WOD: 2k row for time PEEK into the WEEK...