WODs

Monday October 15, 2018


CROSSFIT
For Time:
1 Round of:
800m Run
48 WB 20/14
48 DB Snatch 50/35, then
2 Rounds of:
400m run
24 WB
24 DBS, then
4 Rounds of:
200m Run
12WB
12 DBS


Sunday October 14, 2018


ENDURANCE
Partner Shenanigans
21 Front Squats 75/55
21 Burpees
21 Calorie Row
300 Meter run EACH
18 Front Squats 75/55
18 Burpees
18 Calorie Row
300 Meter run EACH
15 Front Squats 75/55
15 Burpees
15 Calorie Row
300 Meter run EACH
12 Front Squats 75/55
12 Burpees
12 Calorie Row
300 Meter run EACH
9 Front Squats 75/55
9 Burpees
9 Calorie Row
300 Meter run EACH

Friday October 12, 2018


CROSSFIT
3 Rounds for Time (30min Cap)
25 DB Push Jerks 50/35
50 DU
25 Weighted Step-ups
50 DU
* Use 2 DB


Thursday October 11, 2018


CROSSFIT
Split Jerks 5×5
Increase weight each round


AMRAP 9


FranBall
21-15-9
Wallball 20/14
Pull-ups


Notes:
1. 9 Minute Running Clock
2. 1 Round = 21-15-9 of Wallballs & Pull-ups (90 reps)
3. After you complete the set of 9 start back at the set of 21
4. There are 2 scores: TIME when you complete the first round & TOTAL REPETITIONS for the full 9 minute AMRAP (Include the first round)


ENDURANCE
Rainy day shenanigans

Wednesday October 10, 2018


CROSSFIT
For Time: Back Squats Weight Moved

Back Squats with a 150m run after every 10 Reps
Men: Accumulate 13500 lbs
Women: Accumulate 9500 lbs
Scaled:
10 Rounds for Time
10 Back Squat
150m Run
*Back Squats are from floor…no racks


Tuesday October 9, 2018


CROSSFIT
For Time:
27-21-15-9
Toes to Bar
Hang Power Snatch 95/65


ENDURANCE
10×400’s RI- 1:1

Monday October 8, 2018


CROSSFIT
“1492”
Columbus Day
“1492” (40 min Cap)
Partner WOD
1000m Row
400 DU
90 Power Cleans 135/95
2 mile run (together)
*share the work however you want with the exception of the run
*complete each movement then move on to the next
**Scaled Option: Complete 2 mile run in 400m relay increments


Sunday October 7, 2018


ENDURANCE
300 meter run, 50 wallballs,
600 meter run, 40 box jumps,
800 meter run, 30 KB Swings,
600 meter run 40 single leg box jumps
300 meter run, 50 wallballs

Friday October 5, 2018


CROSSFIT
Partner WOD – AMRAP 24
P1: 150m Sled Pull 70/45
P2:
20 Tire Flips
20 Rope Climbs
20 Man-makers 50/35
*Rotate after each sled pull
**Can start on any movement


Thursday October 4, 2018


CROSSFIT
For Time:
For Time:
50 DU
5 Squat Snatch @60%
50 DU
4 Squat Snatch @70%
50 DU
3 Squat Snatch @80%
50 DU
2 Squat Snatch @ 85%
50 DU
1 Squat Snatch @90%



1 Mile Run



ENDURANCE
400 Meter run, 12 DB Front Squats, 12 DB Alt Snatches,?800 Meter run, 8 DB Front Squats, 12 DB Alt Snatches,
1600 Meter run, 4 DB Front Squats, 12 DB Alt Snatches,
800 Meter run, 8 DB Front Squats, 12 DB Alt Snatches,
400 Meter run, 12 DB Front Squats, 12 DB Alt Snatches