WODs

Wednesday September 18, 2019


CROSSFIT

Back Squat 20 RM
1 set of 20 reps
*Add 5-10 pounds to last weeks weight


10-9-8-7-6-5-4-3-2-1 For time
Hang Squat Cleans 95/65
100m Sprint after every round


Tuesday September 17, 2019


CROSSFIT
EMOM X5
2 Snatch Pulls (Increasing to near max snatch)
–Strip down weight and start the next EMOM light.–


EMOM X5
Snatch Pull + Full Snatch (3 seconds in the hole)
–Keep increasing weight.–


EMOM X5
Full Snatch
Reset. Do not touch and go.


For Time
5 OVHD Squat 85% of EMOM Max
1 Ring MU
4 OVHD Squat
2 Ring MU
3 OVHD Squat
3 Ring MU
2 OVHD Squat
4 Ring MU
1 OVHD Squat
5 Ring MU
Must full snatch the first OHS rep. If you miss your full snatch, do an extra OHS.


ENDURANCE
8×800 80% Rest 1:1
Rest 4 minutes
4×600 90%Rest 1:1

Monday September 16, 2019


CROSSFIT
CrossFit Games Open 13.2
Complete as many rounds and reps as possible in 10 minutes of:
115/75 pound Shoulder to overhead, 5 reps
115/75 pound Deadlift, 10 reps
15 Box jumps, 24/20″ box



Midline
3 Giant Sets:
5-10 Strict Toes to Bar
:15 Second Chin Over Pull-up Bar Hold
:30 Second Hollow Hold
:45 Second Overhead Squat Hold (Empty Bar or PVC)
**No rest between movements. Rest as needed between Sets

Sunday September 15, 2019


ENDURANCE
For time, wearing a 20-lb. vest:
25 thrusters, 115 lb.
50 box jumps, 24 in.
75 deadlifts, 115 lb.
1.5-mile run
75 deadlifts, 115 lb.
50 box jumps, 24 in.
25 thrusters, 115 lb.

Friday September 13, 2019


CROSSFIT
Partner WOD For Time (30 min Cap)
150m Sled Push/Pull 180/125 (on the sled)
Assault Bike 75/55 calories each
150m Sled Push/Pull
150 DU each
150m Sled Push/Pull
45 DB Thrusters each 50/35
150m Sled Push/Pull
*Inside Work: One partner working at a time. Switch whenever you want but each partner completes the required number of reps.
*Sled Push/Pull: One partner pulls; other partner pushes – switch after 75m


Thursday September 12, 2019


CROSSFIT
For Time
21 Strict Presses (95/65)
15 Push Presses (135/95)
9 Push Jerks (175/125)
6 Split Jerks (215/145)


Blue Plate Special
7 min Ladder up by 2
2 Plate Get-ups 45/25
2 GTOH with Plate 45/25
2 Alt OH Lunge with Plate



ENDURANCE
4 Rounds
600 meter run
100 meter sled push(70/45) added to sled
200 meter Suitcase Carry (70/53)

Wednesday September 11, 2019


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


Row/Run can be done in either order, but must do both

Tuesday September 10, 2019


CROSSFIT
AMRAP 12
2 Power Snatch (185/125)
4 Box Jump Overs 24/20*
8 Alternating Pistols
*no landing on box….jump over something


EMOM 10
20′ Hand Stand Walk or
14 Shoulder Taps


ENDURANCE
8 x (400 85-90%) Rest is 1:3
3 minutes rest
4x (800 80%) Rest 1:1

Monday September 9, 2019


CROSSFIT
Back Squat 20 RM
1 set of 20 reps
*Add 5-10 pounds to last weeks weight
**first time @65% of 3 RM


For Time (15 min Cap)
27/21 Cal Row
10 Devils Press 50/35
27/21 Cal Assault Bike
10 Devils Press
CFC Run
10 Devils Press
*Bike/Row can be done in any order but must do both (Run Last)