CrossFit WOD, January 11, 2020

Crossfit

Metcon
Metcon
16min EMOM
1- ME Double Unders
2 – ME Upright Rows 75/55
3 – ME Cal Row/Ski/Bike
4 – Rest

-Rest 3min-

Metcon
12min EMOM
1 – ME Barbell Curl 45/35
2 – ME Barbell Skull Crushers 45/35
3 – ME Push Ups
4 – Rest

CrossFit WOD, January 10, 2020

Crossfit

Weightlifting
Bench Press (5×8)
Ascending
8RM
Seat DB Strict Press (5×6)
Same Weight All Sets
Moderate Weight
Unbroken

Metcon
Metcon
9-15-21

Overhead Squat
HSPU
Bar Facing Burpees

TC – 12min
TT – 8min

RX – 95/65

Leg/Int – 75/55
DB Push Press 35/20

CrossFit WOD, January 9, 2020

Crossfit

Accessory Work
“Muscle Up Complex”
10min EMOM

5 Ring Dips
5 Strict Pull Ups

*Add weight vest if efficient in both movements
*Scale Reps 1-1 2-2 3-3…ETC

Metcon
Metcon
26min AMRAP

1min Cal Row/Ski/Bike
10 Single Leg Back Squat (5 each)
10 Barbell Roll Outs
10 GHD Sit Ups
10 Box Jumps 24/20

TR – 3+

RX – 95/65

Leg/Int – 75/55
Sit ups/V-Ups
Step Ups

CrossFit WOD, January 8, 2020

Crossfit

Weightlifting
Clean and Jerk (10×1)
10min EMOM
75-85% 1RM
Same Weight all sets

Metcon
Metcon
For Time:

60 Wallballs
50 V -Ups
40 DB Box Step Overs
30 Push Ups
20 Cal Row/ski
10 Devil Press

TC – 25min
TT – 18min

CrossFit WOD, January 7, 2020

Crossfit

Weightlifting
Push Press (5×5)
Ascening
5RM
Bent Over Row (5×12)
Single Arm DB Row
Same weight all sets
6 each arm
Knee and hand on bench
Moderate weight

Metcon
Metcon
12min AMRAP

20 Deadlifts
40 Double Unders
20/17 Cal Row/Ski

TR – 4+

RX – 135/95

Leg/Int – 115/75
120 Singles

CrossFit WOD, January 6, 2020

Crossfit

Weightlifting
Back Squat (5×3)
Ascending
Working weight
Lateral Lunge (5×8)
Weighted lateral lunge
KB or DB
Same weight all sets
4 each leg

Metcon
Metcon
3 Rounds

30 Russian KBS
15 Pull Ups

TC – 10min
TT – 8min

RX – 70/55

Leg/Int – 55/35
Banded Pull Ups

CrossFit WOD, January 3, 2020

Crossfit

Weightlifting
Snatch (10×2)
10min EMOM
Singles
65-75% 1RM
Same Weight All Sets

Metcon
Metcon
2 Rounds

50 Double Unders
20 DB Snatch
20 Air Squats

– Rest 2 mins –

2 Rounds
50/40 Cal Row
20 DB Squat
20 Sit Ups

TC – 24min
TT – 19min

CrossFit WOD, January 1, 2019

Crossfit

<div class="soswodify_wod_comment" Happy New Year
9am Class Only

Metcon
Whitten
5 Rounds for time:
22 Kettlebell swings, 70# / 50#
22 Box jump, 24” / 20"
400m Run
22 Burpees
22 Wall-Ball Shots, 20# /14#
In honor of Army Captain Dan Whitten, 28, of Grimes, Iowa, died February 2, 2010

TC – 55min
TT – 45