CrossFit WOD, September 22, 2019

Sunday

Warm-up
Warm-up
400m Med Ball Line Run!
Then…

– 10 Reps in unison PVC Pass
– 10 Reps in unison PVC Behind Neck Press
– 20 Reps Med Ball Squat and Toss Back and Forth (3-4 feet apart)
– 20 Reps Med Ball Twist and Hand Off (seated back to back)
– 10 Reps Med Ball Burpee and Chest Pass (3-4 feet part)

Quick Rest…

– 10 Reps in unison PVC Pass
– 10 Reps in PVC OHS (½ ROM focus on perfect mov’t, ½ squat then stand)
– 10 Reps in PVC OHS (FULL ROM focus on moving slow, :01 pause at bottom)

Workout
Metcon (Time)
FOR TIME
15-12-9
Overhead Squat (75/55)|(45/35)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into…

12-9-6
Overhead Squat (95/65)|(65/45)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

into…

9-7-5
Overhead Squat (115/75)|(75/55)
Slam Ball (30/20)|(20/10) or Plate G2OH (45/35)|(35/25)
Toe to Bar

-16:00 Hard Cap-

CrossFit WOD, September 21, 2019

Prom Night

Warm-up
Warm-up
2 ROUNDS
:30 Inchworms
:30 Cossack Squats
:30 Bootstrappers

-THEN-

AMRAP X 5 MINUTES (WITH BARBELL)
10/10 Elbow Punches
:30 Squat Hold
10/10 Leg Swings

Strength
Front Squat (3-3-3-3-3)
Front Squat

*Build to 3RM Front Squat

Partner Workout
Metcon (AMRAP – Reps)
IN TEAMS OF 2…

ON A 13:00 RUNNING CLOCK…
150 Double Unders
100 DB Thrusters (35/25)|(25/15)
150 Double Unders
Max Front Squats (185/135)|(135/95)

Partner 1 works while Partner 2 rests. Complete the work in order, split up reps between partners any way.

Score is max reps of FS.

CrossFit WOD, September 20, 2019

DT

Warm-up
Warm-up
3:00 min Bike/Row…just FLOW and feel good!

Then…

3 Rounds
5 Inch-Worm Push-ups
5 Broad Jumps (land in ¼ squat softly!)
5 BB Good Morning
10 Elbow Punches (behind neck)
5 BB Strict Press (behind neck)
10 Alt. V-Ups

Extended Warm-up
Metcon (Weight)
ON A 10:00 RUNNING CLOCK…
Build up to a Mod-Heavy & Unbroken Complex

3 Deadlifts
2 Hang Power Cleans
1 Push Jerk

Workout
DT (Time)
5 Rounds for time:
12 Deadlifts, 155# / 105#
9 Hang Power Cleans, 155# / 105#
6 Push Jerks, 155# / 105#
In honor of USAF SSgt Timothy P. Davis, 28, who was killed on February, 20 2009

CrossFit WOD, September 19, 2019

Headspace

Warm-up
Warm-up
AMRAP x 5 MINUTES*
:20 Bike (Workout Pace!)
16 Shoulder Taps
8 Forward Lunges
6 Up-Downs

Workout
Metcon (Time)
EVERY 3 MINUTES FOR 30 MINUTES…
15/12 Cal Bike
12 Hand Release Push-Ups
9 Up-Down Box Jump Over (24/20)

Score is your slowest round!

Optional Finisher
Warm-up
3 SETS FOR QUALITY*
15 DB Bent Over Row
30 Deadbugs

*Take adequate rest after workout. For Deadbugs, hold DB at extension in floor press while alternating legs, 15/15 for a total of 30.

CrossFit WOD, September 18, 2019

Ogar

Warm-up
Warm-up
AMRAP x 12 MINUTES
15 Jumping Jacks
10 PVC Snatches
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

Workout
Metcon (AMRAP – Rounds and Reps)
"Ogar"
AMRAP in 14 minutes
3 Snatches (75/55)
3 Pull-ups + 3 Dips (any scale of each)
12 Wall Ball Shots (20/14 lb)
Metcon (AMRAP – Rounds and Reps)
"Ogar"
AMRAP in 14 minutes
3 Snatches (135/95)
1 Ring Muscle-up
12 Wall Ball Shots (20/14 lb)

CrossFit WOD, September 17, 2019

Tuesday

Warm-up
Warm-up
AMRAP x 12 MINUTES
5 Light DB Devil’s Press
15 Jumping Jacks
10 Ring Rows
10 Straight Leg Sit-ups (minimize arm throw)
10 Scap Pull-ups (slow and controlled)
:30 Hollow Rocks

Skill
Warm-up
ON A 10:00 RUNNING CLOCK…
C2B & Bar Muscle-Up Development

Workout
Metcon (Time)
FOR TIME
21-15-9
Russian Kettlebell Swing (70/53)|(53/35)
C2B Pull-up

into…

15-12-9
American Kettlebell Swing (70/53)|(53/35)
Bar Muscle-Up

-16:00 Hard Cap-

CrossFit WOD, September 16, 2019

Monday

Warm-up
Warm-up
3 ROUNDS – Each round the movements ‘graduates’ to a more complex version (10:00 CAP)

10 Cal Row (Stays the same)
10 Squats → Front Squats (PVC) → Overhead Squats (PVC)
10 Push-ups → Ring Support Push-ups → Dip Negatives
10 Scap Pull-ups → Chin-ups → Pull-ups
10 Sit-ups → Leg Lifts → Hanging Knee Raises

Workout
Metcon (Time)
3 ROUNDS FOR TIME
800m Run
30 Front Rack Reverse Lunges (95/65)|(65/45)
30 HSPU (descending reps)*

*HSPU go down by 10 reps every round…30-20-10, Lunges stay 30 each round.

Cool Down
Warm-up
FOR RECOVERY*
3:00 Slow Bike
3:00 Slow Walk

*Focus on calm nasal breathing.

CrossFit WOD, September 15, 2019

Sunday

Warm-up
Warm-up
ON A 10:00 RUNNING CLOCK…
Play a game or intro a skill!

Then…

GENERAL WARM-UP
ON A 7:00 RUNNING CLOCK…Get as far as you can, 7:00 Cap!

20 Cals on Bike or Rower
20 Russian Twists w/ Medball
20 Med Ball Floor Press w/ toss at top (bench press with med ball with toss to self)
20 Med Ball Ground to OH
20 Med Ball Alt Lunges
20 Med Ball Sit-ups w/ toss at top ( feet touching wall, situp, toss MB against wall at top)

Workout
Metcon (Time)
FOR TIME
50-40-30-20-10
Cal Bike
Sit-up

-18:00 Time Cap-

Finisher
Metcon
NOT FOR TIME
30 DB Manmakers*

*Increase weight every 10 reps

CrossFit WOD, September 14, 2019

Saturday

Warm-up
Warm-up
"You go, I go" partner, chipper style warm-up.

IN TEAMS OF 2…
100 Jumping Jacks
50 Air Squats
50 Sit Ups
50 Alternating Lunges
50 Up Downs
1,000m row (switching every 250m)

10 Minute Cap

Workout
Fight Gone Bad (3 Rounds for reps)
Three rounds of:
Wall-ball Shots (Reps), 20#
Sumo deadlift high-pull (Reps), 75#
Box Jumps, 20" (Reps)
Push-press (Reps), 75#
Row (Calories)
1-minute rest

CrossFit WOD, September 13, 2019

Friday

Warm-up
Warm-up
2 Minutes on a Bike or Rower
then…

AMRAP x 4 MIN
10 KB Deadlifts
10 KB Russian Swings
10 KB American Swings
:30 KB Goblet Squat Hold

Strength
Metcon (Weight)
ON A 15:00 RUNNING CLOCK…
Build to a Heavy Set of Barbell Complex

3 Hang Power Clean
2 Front Squat
1 Hang Squat Clean

Workout
Metcon (Weight)
6 SETS (1:30 ON / :30 OFF)
3 Hang Power Clean (155/105)|(115/75)
2 Front Squat
1 Hang Squat Clean
12 Toe to Bar
Max Barbell Hold

*In this workout you have 1:30 to get the work done then take a mandatory :30 rest before the next 1:30 work period.

Score this workout for load.