WODs

Friday September 25, 2020


CROSSFIT
“Big Drip”
AMRAP 20:
300 Meter Run
16/12 Calorie Assault Bike
12 Chest to Bar Pull-ups
8 Single Arm Dumbbell Snatches (70/50)


Thursday September 24, 2020


CROSSFIT
“Your Call”
For Time:
1600 Meter Row
80 Burpees
60 HSPU
40 Hang Squat Cleans (135/95)
Break up however you want


Wednesday September 23, 2020


CROSSFIT
Back Squat
1×8 @ 65%
1×8 @ 70%
1×6 @ 80%
1×6 @ 85%


DB 12
AMRAP 12:
25 Double Unders
15 Double Dumbbell Deadlifts (50’s/35’s)
25 Double Unders
15 AbMat Sit-ups
**Can substitute 15 Barbell Deadlifts (115/85) for DB DL


Friday September 18, 2020


CROSSFIT
“Litter Box”
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Front Squats (155/105)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Front Squats (155/105)
9 Deadlifts (155/105)
50/35 Calorie Row
3 Rounds:
3 Burpee Box Jumps (24″/20″)
6 Front Squats (155/105)
9 Deadlifts (155/105)


Thursday September 17, 2020


CROSSFIT
Bench Press 5-4-3-2-1
+5-10 % more weight each round
** ~2 min rest between sets


“Up & Under”
AMRAP 9:
25/18 Cal Assault Bike Buy in
Straight into ladder up by 3 of
3 Push Press (95/65)
3 TTB
6 Push Press
6 TTB


[Climb By 3 Reps Each Round]


Wednesday September 16, 2020


CROSSFIT
Back Squat
1*10 60%
1*8 65%
1*6 70%
1*6 75%
1*6 80%


200914
AMRAP 12
10 Overhead Squats (115/75)
10 KB Swings (53/35)
100m Farmers Carry (53/35)


Tuesday September 15, 2020


CROSSFIT
“Door Dash”
For Time:
800 Meter Run
30 Pull-ups
100 DU
50 Single Arm Dumbbell Hang Clean and Jerks (50/35)
100 DU
30 Pull-ups
800 Meter Run


Friday September 11, 2020


CROSSFIT
9-11 Memorial WOD
For time:
2001m Row or Run
11 Box Jumps (30/24)
11 Thrusters (125/85)
11 Burpee Chest to Bar Pull Ups
11 Power Cleans (175/120)
11 Handstand Pushups
11 Kettlebell Swings (70/53)
11 Toes to Bar
11 Deadlifts (175/120)
11 Push Jerk (110/85)
2001m Row or Run


Thursday September 10, 2020


CROSSFIT
“Big Baller”
4 Rounds for Time
30 Wallballs (20/14)
20 Double Dumbbell Box Step Overs (50’s/35’s)
10 Dumbbell Renegade Rows (50’s/35’s)
Renegade Row: 1 Rep** = 1 Push-up + 1 Right Arm Row + 1 Left Arm Row